The Power of a 36-Hour Fast: My Experience, What Science Says, and How It Might Help You

Three days ago, I completed my second 36-hour food fast. No meals, no snacks—just water, black coffee, and green tea. Well, I also took my own PuroMartinez Supertonic.

Let me tell you: it wasn’t easy. There were waves of hunger, moments of clarity, and a real test of discipline. But the experience reminded me why I’m on this wellness journey, and why I share it with you—because we heal and grow stronger together.

In our culture, food is love, community, celebration. I’m also known as an emotional eater. So when we choose not to eat for a set time, it feels counter-intuitive—even a little rebellious. I felt like I was failing my abuelitas.

But our ancestors knew something about balance, discipline, and cleansing the body. Science is now catching up with what they practiced: fasting can unlock real benefits when done with intention.

Here’s what I’ve learned, both from personal experience and from the research, about the power of a 36-hour fast.

What is a 36-Hour Fast?

It’s simple: you stop eating after dinner one night, you don’t eat the next day at all, and you break your fast around breakfast or lunch the following day. That’s roughly 36 hours of giving your body a break from digesting food.

It’s more intense than intermittent fasting (like the 16:8 method), but shorter than multi-day fasts. I’ve done fasting a breakfast or lunch before but never this.

Think of it as a reset button for your body.

What I Felt During My 36-Hour Fasts

Here’s my honest take from doing it twice:

• The hunger comes in waves. Around the 18-24 hour mark, the craving for food hit hardest—but then it actually leveled off.
  
• Mental clarity surprised me. By the second day, I noticed sharper focus and a strange calm. Not always, but enough to feel the difference.
  
• Energy shifted. I had less physical stamina, but bursts of alertness—almost like my body was drawing on a different kind of fuel.
  
• The first meal back matters. Breaking my first 36 hour fast gently with bone broth made me feel grounded. Overeating or choosing heavy foods? Not a good idea. Yeah, I did that my second one and it sucks.

It wasn’t perfect—there were moments of irritability and temptation—but overall, I walked away feeling proud, lighter, and more aware of my body. I’ve dropped from 250 pounds at my heaviest to 207 with this last fast.

What Science Says About 36-Hour Fasts

I always want to give you more than just my story. So here’s what researchers have found when people push past 24 hours of fasting:

• Fat burning kicks in. By 24–36 hours, the body shifts from burning stored sugar (glycogen) to burning fat. That’s when ketones show up—molecules your brain can use for energy. (PMC11085973)
  
• Blood markers improve. Even one 36-hour water-only fast can change lipid levels in your blood, which are linked to heart health. (PMC10513913)
  
• Inflammation may decrease. Fasting appears to reduce certain inflammatory markers and may trigger cell repair processes. (Hopkins Medicine)
  
• Weight changes happen—but not just fat. Yes, fat loss can occur, but lean muscle can also drop if we’re not careful with protein and exercise during eating windows. (PMC11494232)
  

Risks to Be Aware Of

Because I care about your health, I have to say: a 36-hour fast isn’t for everyone. I did consult with my physician, Doctor Roger at Direct Med Clinic, who also monitors my medication, including my PuroMartinez Supertonic.

• Hunger, mood swings, and low energy are common.
  
• If you’re not drinking enough water or replenishing electrolytes, dehydration can sneak up on you.
  
• Muscle loss is possible if you’re not strength-training or fueling properly after. I incorporated strengthening with light free weights, stretching, and walking.
• People who are pregnant, diabetic, elderly, or dealing with eating disorders should avoid fasting unless cleared by a doctor.
  

This is not about extremes—it’s about balance, listening to your body, and knowing when to stop.

How to Do It Safely

From my experience and what I’ve studied, here are some tips if you’re curious to try a 36-hour fast:

1. Hydrate, hydrate, hydrate. Water is your best friend. Add electrolytes if you can.
   
2. Plan your meals before and after. Go nutrient-dense—protein, vegetables, healthy fats. Avoid breaking your fast with junk food. Yes, I had a “cheat” moment and had a piece of processed candy snack and I could “feel” the dopamine and addictive “hit” and shame afterwards.
3. Ease into it. If you’ve never fasted before, start with 16–18 hours, then try 24, and only then push to 36.
   
4. Stay mindful. Journal, meditate, pray, or go for a walk. Fasting is not just about the body—it’s about clarity of spirit and mind.
   
5. Listen to your body. If you feel faint, dizzy, or unwell, stop. There’s no shame in breaking early.
   

Why I’ll Keep Exploring This

I see fasting as a tool—not a punishment, not a shortcut. It’s one way I can reconnect with my body, test my discipline, and maybe spark some healing processes inside.

For me, the real power of fasting isn’t just in fat burning or better lab numbers. It’s in that quiet reminder that I don’t need to be ruled by cravings. That my body is resilient, adaptive, and wise—just like my ancestors knew.

So if you’re curious, talk with your doctor, ease into it, and see what fasting teaches you. For me, after two rounds, I can already say: it’s worth exploring.

Now I want to hear from you:

Have you ever tried a fast longer than 24 hours? How did it feel? Would you be open to joining me in a community-style challenge where we fast together, support each other, and share what we learn?