Metabolic Health After a 72-Hour Fast

Day 1 of Refeeding After a 72-Hour Fast

 

Why I Incorporate 72-Hour Fasts

Your metabolic health and refeeding after a 72-hour clean fast are just as important as the fast itself. But before diving into what my first meals look like, let’s talk about why I do these extended fasts.

I only implement 72-hour fasts after achieving full fat-adaptation, ensuring I hit my fat macros while leading with healthy fats and protein. This is a calculated metabolic strategy—not something to jump into without proper preparation. Prepping my body with 5 days of sardines was the jumpstart my body needed.

I also did not do this one alone. I went into this fast with an incredible group of students, and I can confidently say: building health is best done as a tribe. Surrounding yourself with like-minded people strengthens commitment, creates accountability, and helps reinforce new neural pathways—turning healthy living into your new normal.  This is how you build generational health.

 

The Power of Fasting in a Supportive Community

The entire class, from beginners to advanced students, successfully completed the 72-hour clean fast. Seeing diabetics and others battling metabolic disease reclaim their health and enter healing mode is nothing short of inspirational. This is why I teach this program.

That moment when my students see their numbers shift from disease to healing mode—that joy, relief, and hope in their eyes—fuels my passion to continue guiding others through this process.  When you stop guessing on how to reverse disease, and you can see the actual progress, it is a game changer.

If you need a support system, I encourage you to join our free, private facebook group: Healthy Families Begin at Home Support Group.  

We would love to have you and help support you and your family back to health.

 

My Personal Progress: A Metabolic Shift

Encouraged by my 21DMK students, I also reached a breakthrough—moving my body back into healing and weight loss mode. My Dr. Boz Ratio (DBR) was 22 at the end of my 72-hour fast—just shy of cancer-fighting levels (DBR 20).

This is huge for me. Since my heart attack two years ago, I’ve struggled to get back into true healing mode and shed excess weight. This fasting cycle was the metabolic stress my body needed to push forward.

 

The Next 4 Days: Mindful Refeeding Before Week 2

What I’m Eating & Why

For the next four days, I’ll be very intentional with my food choices as I prepare for Week 2 of our 8-week fasting challenge. My go-to high-fat, nutrient-dense choices will include:

• Pork belly – Loaded with healthy fats to maintain ketosis.
• Mackerel – Rich in omega-3s to lower inflammation and support brain function.

By keeping my glucose low and ketones high, I’ll optimize my numbers and set myself up for another successful 72-hour fast.

 

The Connection Between Diet & Exercise

💡 Muscle is built in the gym. Weight is lost in the kitchen. 💡

Now that I’m feeling better, I will incorporate:

• Strength training – To burn stored glucose and prevent muscle loss.
• Cardio – To support metabolic flexibility and fat burning.

With my high-fat, moderate-protein approach, I’m fueling my body correctly to burn fat while maintaining muscle.

 

Valentine’s Day: Staying on Track

With Valentine’s Day ❤️ around the corner, I want to remind everyone:  Keep the focus on the love around a table, NOT the food you can consume.  The relationship is what matters, begin alive and healthy to live life with your loved ones is more important that a treat to make you crave more sweets.

🚫 Chocolate and sugar-filled sweets are NOT a requirement! 🚫

✅ Instead, celebrate with steak & lobster, a burger with butter, or a bacon cheeseburger.

Stay on track and continue moving forward in your healing journey.

 

Tracking My Progress: The Numbers Don’t Lie

Your Dr. Boz Ratio (DBR) is one of the best indicators of your metabolic state.

✅ Waking up today with a DBR of 22 tells me I’m applying the right metabolic stress to change my health trajectory.

For curiosity’s sake, I checked my blood glucose (BG) and blood ketones (BK) at 4:15 AM (high ketones early in a fast can sometimes wake you up!).

📊 Results:

• BG: 77
• BK: 4.0
• DBR: 18 🔥 (Ketones in circulation for the win!)

This tells me that my liver is efficiently producing ketones, fueling my brain and body for maximum healing.  It is not great to be woke up in the middle of the night with an energy surge of high ketones, but this is still exciting.  AND, you can either choose to try and sleep it off, or get up and get sooooo much done while those ketones are surging.

 

My Actual Morning Readings

The reading that is the true test of your metabolic health, is the one done first thing in the morning when you wake up.  This is the one that we use to navigate where to push you and your chemistry to the next level.

• BG: 82
• BK: 3.6
• DBR: 22

This drives me to stay focused, and not overindulge on these next 4 feeding days.  Heading into the next fast with a good DBR will help drive me that much deeper into healing mode.

 

Ready to Take Control of Your Health?

If you’re feeling stuck in insulin resistance or inflammatory mode, it’s time to take action. Join me on this journey and learn how to track your numbers, optimize your chemistry, and finally take control of your health. 

You can join our Group Coaching here and follow along with us.

I’m focused, ready, and excited for what’s ahead. Let’s do this together!

❤️ Coach Tammie

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