Are You Ready To Kick Off The New Year? Join Me For The 3-Day Water Fast, Done With The Right Support

Educational only—not medical advice, diagnosis, or treatment; read the full agreement.

How I Used Herbal Teas, Minerals, B-Complex, and Creatine to Support a 72-Hour Fast Without Breaking It

Fasting isn’t about punishment. It’s about metabolic precision.

When approached intelligently, a three-day (72-hour) fast can act as a powerful physiological reset—supporting insulin sensitivity, cellular repair, inflammation reduction, and nervous system recalibration. I’ve written previously about the science of fasting and intermittent fasting, but this post is different.

This is how I personally structured a 3-day fast, using:

• Water

• Strategic herbal teas

• Vitamins and minerals that do not meaningfully interfere with fasting physiology

Not extremes. Not bravado. Just respect for biology.

What Happens in the Body During a 72-Hour Fast

(A Systems-Level View of Metabolism, Hormones, and Cellular Repair)

A 72-hour fast is not simply “three days without food.” It is a progressive, coordinated physiological shift involving metabolism, hormones, immune signaling, and cellular quality-control systems that are difficult to access through diet alone.

Phase 1: 0–24 Hours — Glycogen Depletion & Insulin Reduction

Within the first 12–24 hours, the body exhausts most liver glycogen, the stored form of glucose that maintains blood sugar between meals. As glycogen falls:

• Insulin levels drop

• Glucagon rises

• Fat-derived fuel pathways begin to reactivate

Lower insulin is critical. Chronically elevated insulin is associated with metabolic dysfunction, inflammation, and impaired fat oxidation. This first phase is often marked by hunger waves, mild fatigue, or irritability—not because the body lacks fuel, but because it is switching fuel systems.

This is the metabolic “gate” that must be passed to access deeper benefits.

Phase 2: 24–48 Hours — Ketosis & Metabolic Flexibility

Once glycogen is largely depleted, the liver increases production of ketone bodies from stored fat. Ketones provide a stable fuel source for the brain and nervous system and reduce reliance on glucose.

During this phase:

• Fat oxidation increases

• Insulin sensitivity improves

• Hunger hormones often decrease after initial spikes

Many people notice steadier energy, improved mental clarity, and reduced appetite. This is not willpower—it is neuroendocrine adaptation and restored metabolic flexibility.

Phase 3: 48–72 Hours — Autophagy, Inflammation Reduction & Cellular Efficiency

By days two and three, the body enters a state rarely reached in normal eating patterns.

Autophagy, the body’s internal recycling and repair system, becomes more active—breaking down damaged proteins, dysfunctional mitochondria, and cellular debris. This process supports tissue health, immune regulation, and long-term metabolic efficiency.

At the same time:

• Pro-inflammatory signaling often decreases

• Growth hormone secretion increases (supporting tissue preservation)

• Ketones exert neuroprotective effects

This helps explain why many people report increased clarity, emotional steadiness, and reduced hunger late into a properly supported fast.

Why Herbal Teas Work During a Fast

Plain, unsweetened herbal teas contain negligible calories, do not meaningfully raise insulin, and do not activate digestion when prepared without additives.

Used strategically, they can support:

• Hydration and mineral intake

• Nervous system regulation

• Digestive comfort

• Immune and inflammatory balance

During my fast, I intentionally used whole-plant tea blends from Wonderland Herbs, Teas & Spices here in Bellingham—because quality, sourcing, and traditional preparation matter.

👉 Learn more about them here:https://www.healthandexerciseprescriptions.com/post/support-local-wellness-spotlight-on-wonderland-herbs-teas-spice

👉 Full in-house tea blends:https://wonderlandherbsteasspices.wordpress.com/in-house-tea-blends/

The Herbal Teas I Used — And Why They’re Fasting-Compatible

🦴 Bone Mend Tea — Tissue & Mineral Support

Nettles, Alfalfa, Shavegrass, Peppermint, Raspberry Leaf, Oatstraw, Comfrey

A mineral-dense infusion that supports connective tissue and skeletal integrity when dietary minerals are absent. Best timing: mid-morning or early afternoon (long steep).

🏔 Cascade Mu Tea — Energy & Adaptation

Ginsengs, Schisandra, Rhodiola, Burdock, Ho Shou Wu

Supports mitochondrial energy and adrenal resilience—especially helpful on days two and three. Best timing: morning only.

🔄 Elimination Tea — Gentle Colon Support

Alfalfa, Peppermint, Fenugreek, Flax, Buckthorn

Fasting can slow bowel motility. This tea provides occasional, gentle support when needed. Not for daily use.

🛡 Ginger Berry Tea — Immune Support

Ginger, Elderberries, Echinacea, Raspberry Leaf

Supports circulation and immune tone during metabolic stress.

🦵 Joint Comfort Tea — Inflammation Modulation

Yucca, Turmeric, Devil’s Club, Ginger

Complements fasting’s natural anti-inflammatory effects—particularly valuable for joint stiffness or post-injury inflammation.

🔋 Renewal Tonic — Adrenal & Blood Sugar Balance

Nettles, Ashwagandha, Goji, Cinnamon, Licorice

Extended fasting is a neuroendocrine event. This blend supports adrenal tone and nervous system balance.

Strategic Supplements I Used During the Fast

(And Why They Don’t Meaningfully “Break” It)

Fasting is a metabolic state, not a purity test. The goal is to avoid calories and insulin spikes while maintaining physiological stability.

⚡ B-Complex Vitamins

Water-soluble, non-caloric cofactors are essential for cellular energy production and nervous system function. Timing: morning only.

💪 Creatine (Low-Dose, Unflavored)

Supports ATP recycling, neurological health, and lean tissue preservation. Used without sugars or flavoring, creatine does not meaningfully impact insulin. Especially valuable for post-rehab clients and older adults.

🧂 Full-Spectrum Mineral Supplement

Fasting increases electrolyte loss. Sodium, potassium, magnesium, and trace minerals are essential for nerve signaling, muscle function, and cardiovascular stability. Split doses throughout the day.

How I Structured the 3-Day Fast

Time of Day	Support Used	Purpose
Morning	Water + Cascade Mu / Renewal Tonic + B-Complex + Creatine	Energy, focus
Midday	Bone Mend or Ginger Berry + Minerals	Tissue & immune support
Afternoon	Joint Comfort Tea	Inflammation modulation
Evening	Elimination (as needed) or calming tea	Nervous system support

Movement was light: walking, gentle mobility, breathwork. No intense training.

This approach respects biology over bravado.

Support Your Fast — and Your Recovery

👉 Book a session:www.healthandexerciseprescriptions.com

👉 Professional-grade supplements:https://www.thorne.com/u/HealthAndExercisePrescriptions

👉 My google page:https://share.google/qlocjGNot6ruz2Kd2

Author Bio

Jaime Hernandez is a certified health and wellness professional with 25 years of expertise in medical exercise, personal training, therapeutic bodywork, massage, and holistic fitness. He is the founder and Executive Coach of Health and Exercise Prescriptions® in Bellingham, WA, where he develops personalized health and wellness plans designed to help individuals improve strength, mobility, and overall well-being across all stages of life. Jaime holds certifications as a Medical Exercise Specialist, Licensed Massage Therapist #MA60804408, and trainer in Yoga, Pilates, and Craniosacral Therapy, combining multiple modalities to support post-rehabilitation recovery, preventive health, and functional movement optimization. His approach blends science-based exercise prescription with therapeutic practice to help clients prevent disease, manage chronic conditions, and achieve their health goals.

Health and Exercise Prescriptions®

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