I am a few days removed from my 72-hour fast, and I am going to dive into what I experienced from the time I broke my fast up until now. In order to optimize the benefits of the fast, I only ate 6 ounces of fresh salmon, drank an apple cider vinegar beverage, and went to sleep. When I woke up I assumed my normal dieting routine and habits.

Now that my body has returned to its "normal" state, there are a few takeaways I have from this experience that I would love to share with you:

• How I broke my 72 Hour Fast

• Transitioning back to my normal diet and fitness routine

• How I handled an afternoon crash

• Benefits I personally experienced

• What I would do differently

• What is next for me in the prolonged fasting movement

• My #1 Takeaway from this entire experience

In my last episode, I mentioned wishing I had slept more throughout this process, so I took a nap in the afternoon and actually ended up breaking my fast around 73 hours.

I followed the advice from my friend Taylor who recommended I break my fast with a small amount of salmon.. The reintroduction of foods is actually an important element of the fast. I ate the salmon and an apple cider vinegar beverage, then went to sleep in order to optimize the results of the prolonged fast.

Waking up, I assumed my normal dieting routine and was surprised to find that my fitness returned to normal as soon as I consumed about 1000 calories. The results seemed too good to be true, and it all made sense when I experienced a crash in the afternoon from my body working so hard for me. To confront this crash and maintain my productivity with a healthy alternative to energy drinks, I used an Arbonne Energy Fizz Stick.

Benefits: I am grateful that I exposed my body to the stress; I experienced fat loss and decrease in inflammation; but the cognitive benefits were the most interesting!

Do Differently: When I commit to a prolonged fast again, I plan to measure and track more things in an effort to operationalize the process as much as possible. Three things I would track

1. Intake and weight of inputs at least 24 hours prior to fasting and throughout the fast.

2. Periodic blood tests to measure glucose and ketone levels.

3. Sleep, Strain, and Recovery using my Whoop fitness tracker

What's Next? I am beginning to plan my next prolonged fast, and will most likely conduct one monthly or bimonthly. I am also researching the benefits of a Dry Fast.

My #1 Takeaway: My Mind, Body, and Spirit are much more capable than I realized. Simply the benefit of challenging myself and putting my body to the test made this entire experience worth it!

I want to take a moment to say that you should always do your own research and consult your personal physician before you make any changes to your own diet. What I have shared in this episode is based on my own experience and research.

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