If you’re new to this, get used to time restricted eating (get from 16/8 to 20/4), then build up to OMAD for a little bit, then try a 36 hour fast.
I’m up to almost weekly fasts (anywhere from 36-84 hours).
This is my Bible on refeeding after an extended fast.
Hey. So usually I do 20/4 during workweek and all weekend days are “cheat days”. And occasionally once per 1-2 months I do 72-96h water fasts. After longer fasts I usually can start eating what I want right away, but sometimes I start refeeding with just meaty broths for a day and then Im good.
I fast at the beginning of each month. I add 1 more day each month. This will be 144 hours. Last month was 120. I consider it a dirty fast as I still take all my supplements (D,B,zinc,magnesium, aminos, creatine, fish oil,lions mane) I also have ramen broth or bone broth a few times. I stay hydrated with plenty water a pinch of lemon and salt. Also in the AM I will do a tbsp of apple cider vinegar and water. I lift weights heavy the first couple days then ease into cardio and finish with aa few yoga sessions. I refeed with tonkotsu ramen.