WATER FASTING GUIDE

72-HOUR FULL-MOON WATER FAST 🌕

Full Moon Fast 💧💧💧

Once a month, on the day of the full moon, I host a gentle, informal WhatsApp group. Everyone can join – regardless of prior experience.Some choose a 24-hour fast, others 48, and some complete the full 72 hours on water. Everything is done with respect for the body, listening to oneself, sharing experiences, and offering support.
If you want to do your water fast in the company of beautiful, supportive souls – join us! The group always starts on the full moon.
Send me a private message on Instagram: instagram.com/eva_aboo

Why do it? What happens in the body during a 72-hour fast? 💧💧💧

Your body goes through a remarkable regeneration process:

⏳ 0–12 h

• insulin levels drop
• the body uses blood glucose and liver glycogen
• adrenaline and noradrenaline rise → stable energy, mental clarity

⏳ 12–24 h

• most glycogen stores are depleted
• the repair process begins
• growth hormone (HGH) starts to rise
• glucagon is released to balance blood sugar
• gentle autophagy switches on (the cell breaks down damaged or old components—proteins, mitochondria, toxic residues—recycling them for repair and building new structures)
• ketogenesis begins (the liver starts producing ketone bodies from fat when glucose is scarce—in other words, the body switches to fat as its primary fuel)

⏳ 24–36 h

• fat burning rate increases
• ketosis deepens
• HGH surge → muscle protection, regeneration
• marked increase in autophagy
• inflammatory markers decrease
• BHB (beta-hydroxybutyrate) production rises → fuel for the brain

⏳ 36–48 h

• ketones become the main energy source
• autophagy runs “at full capacity”
• significant improvement in insulin sensitivity
• IGF-1 decreases → anti-aging mechanisms

⏳ 48–60 h

• repair processes are maximized
• reduction of precancerous cells
• renewal of the immune system
• regeneration of the gut and epithelial tissues
• calming of the nervous system, down-regulation of dopamine receptors

⏳ 60–72 h

• peak autophagy and ketogenesis
• deep metabolic reset
• another rise in HGH
• reprogramming of immune cells
• support for telomeres and mitochondria

How to prepare 💧💧💧

As there are no official, universal guidelines for a 72-hour water fast, below are key principles based on widely accepted knowledge to keep the practice safe, effective, and maximally beneficial.Our water fast lasts from 24 to 72 hours. Longer fasts follow different rules and should be done under professional supervision, regardless of how well you feel, because extended fasting may carry additional risks. During a fast you may experience brief weakness, lightheadedness, or lower energy – so use caution, especially when driving or performing demanding tasks.
If you’ve never done a water fast before, it helps to prepare the body for 1–2 days, and it’s advisable not to exceed 24 hours the first time. Before fasting, introduce easy-to-digest meals, gradually reduce portion sizes, or use shorter eating windows.

What water to drink—key tips 💧💧💧

During a water fast, it’s best to drink water that is as clean and light as possible – supporting detoxification without burdening the body. Drink 2–3 liters per day. The most suitable choices are low-mineral water or good-quality spring water; if you use home filtration, filtered water also works well and can be lightly enriched with a pinch of natural salt if needed (e.g., rock or Himalayan). Hydrogen-rich water can further support cellular regeneration and reduce oxidative stress, which is why it’s a valued option during fasts.As for pH—ideally neutral or slightly acidic (about 5.5–7). Highly alkaline water is not recommended during a fast, as it may disrupt the natural acidity needed for digestive and cleansing processes. The key is for the water to be clean, light, and intuitively “soft” for the body.

About hydrogen water 💧

Molecular hydrogen has a unique ability to activate the body’s natural regenerative potential. Water enriched with molecular hydrogen (H₂) may support the body during fasting by acting as an antioxidant and anti-inflammatory and by protecting mitochondria and cells.

(I highly recommend thoroughly checking hydrogen bottle devices available on the market. Unfortunately, most are made from harmful materials and do not meet the hydrogen concentration requirements to achieve a therapeutic effect.)

What symptoms can occur? When should you stop? 💧💧💧

During a water fast the body switches into deep regeneration and cleansing, so natural reactions may appear, such as: feeling cold, mild dizziness, variable energy, headaches (especially on day one), mood swings and increased emotionality, bodily tension or brief muscle/joint aches, a metallic taste or changes in breath odor, vivid dreams, altered sleep rhythm, occasional concentration difficulties – or, conversely, a sense of mental clarity – variable pulse (both faster and calmer), and blood pressure changes – some people see a slight decrease, others a short-term rise, especially if the body is releasing stress or tension. These are typical adaptive signals of a body entering repair mode.
At the same time, the most important thing is to listen to your body. If you feel anxious, experience symptoms beyond normal discomfort, or have an inner sense that the fast isn’t serving you—stop. Fasting should be a process of conscious release and care, not a struggle with the body.

Can you drink coffee? ☕️

During a water fast, the best option is to stick to water only – this yields the deepest benefits for the body and autophagy. However, if the choice is between “fast with coffee” and “no fast,” it’s better to fast with coffee. In many cases it’s mostly a mental habit, and after a few cycles fasting becomes easier without coffee, too.
Allowed: black coffee, as well as black or green tea (no milk, no plant milks, no sugar, no sweeteners). These beverages do not break a metabolic fast.You can also add a teaspoon of MCT oil, preferably C8. Such coffee still doesn’t interrupt ketosis, so the body continues to draw energy from fat. Be aware, though, that while ketones remain active, autophagy may slow slightly because the body receives an easy fuel source.

Why start on the full moon? 🌕

The full moon is a natural moment of energetic culmination in nature and in the human body. During this time:

• the body tends to retain more fluids and tension—fasting helps release rather than accumulate them
• the hormonal system is in a phase of heightened activity—fasting helps direct that activity toward regeneration and cleansing
• emotions and mental processes are stronger—fasting deepens introspection and mindfulness, and released emotions aren’t muffled by eating
• circadian rhythm and internal clocks are more sensitized—the body more quickly enters balance and self-regulation

The full moon is a time of maximum light that supports mindful pause and cleansing—of both the body and the inner space. Fasting then is not only a physiological process but also a practice of harmonizing with Earth’s natural cycle and light.

How to break the fast mindfully 💧💧💧

After a 72-hour water fast, the digestive system is quieted, so it’s best to reintroduce food gradually and gently. Start with a warm vegetable broth or a freshly pressed juice – e.g., grapefruit or celery.After this first, light nourishment, you can add a small portion of easy-to-digest foods such as cooked vegetables, a blended soup, or a small amount of fermented foods. Keep portions small, eat slowly and consciously, so the body can “wake up” digestion calmly.In subsequent meals, you can gradually return to normal, natural eating – still observing the body and keeping things light. For the first 2–3 days, it’s worth avoiding heavy, processed foods, sugar, and alcohol.The most important thing is to return to eating with the same mindfulness you used to enter the fast – gently, with the body, not against it. This is still part of the cleansing and reset process, just in a new phase.

Gentle gut support after the fast 🌱

After a water fast, the gut is sensitive but ready to rebuild.I highly recommend YIXIY—a natural, plant-based probiotic that I use daily with my family. It acts gently and supports digestion and immunity, especially after fasts.

More information: YIXIY – GUT HEALTH MADE SIMPLE – Moja droga do pełni zdrowia

My experience with water fasting 💧💧💧

I have been practicing water fasts regularly since 2017.The first time I did it was in India, and it was a breakthrough moment for both my body and mind (you can read more on my blog).Since then, every year I complete at least one longer water fast lasting 7–14 days. In recent years, I’ve been doing them twice a year, most often in spring and autumn.In September 2025 I completed my longest fast so far – 21 days on water only (enriched with molecular hydrogen). I did it with clear intention, as part of the healing process after cancer. After each such fast, my bloodwork is very good and I feel great.In my last few fasts, close friends joined me, which inspired me to create a group that supports each other during 3-day water fasts.

⚠️ Important! Please consult a physician in the following cases:•

• you have type 1 or type 2 diabetes
• you have gout
• you have a diagnosed eating disorder
• you are pregnant or breastfeeding
• you are under 18 or over 65
• you suffer from an advanced chronic illness
• you take regular medications (e.g., for blood pressure or glucose)

All information on this page is educational and does not replace medical advice. If you have any health concerns, consult your doctor before starting a water fast. I am not responsible for decisions made by people who use the content described here. You act at your own risk – with love for yourself.