Fasting has been a hot topic for years, but there’s nothing quite like hearing about it from someone who’s actually done it. So, here I am, a transgender woman who just completed a 72-hour fast to break past a stubborn weight plateau. While the journey was challenging, I came out the other side with some insights, some realizations, and a few myth-busting truths.
Why I Decided to Fast
As a transgender woman trying to downsize my muscle mass in a healthy way, fasting seemed like a curious and potentially useful tool. As a former powerlifter and competitive bodybuilder, the idea of intentionally missing meals, let alone not eating for three days, was completely foreign to me. For most of my life, food has been fuel, and skipping meals was practically unthinkable.
When I started my transition two years ago, I weighed around 210 pounds with approximately 10% body fat, muscular and lean from years of training. Since then, through weight cycling and careful dieting, I’ve managed to drop down to 175 pounds at about 15% body fat. The journey has been rewarding, but progress has slowed, and my body seems to have settled into this new range. Despite eating clean, exercising regularly, and staying consistent with my routine, the scale wouldn’t budge. I needed a shake-up, and that’s when I started researching extended fasting.
Setting Up for Success
Prior to the fast, I had been following a keto diet, which may be part of the reason I didn’t experience many negative effects during the 72 hours. Since my body was already accustomed to using fat as its primary energy source, transitioning into a fasting state felt more manageable. Preparation is key. I did my homework before jumping into this challenge, which is something I strongly recommend. Here’s how I set myself up:
- Hydration: I stocked up on coffee and electrolyte water. Staying hydrated was non-negotiable.
- Mental Prep: I mapped out my reasons for fasting and journaled them. Keeping my intentions clear helped me stay focused.
- Support Network: I let a few friends know what I was doing. Having accountability made it feel more manageable.
- Medical Safety: Since fasting can affect blood sugar and blood pressure, I made sure to monitor my vitals and listen to my body.
The First 24 Hours: Not So Bad
The first day was surprisingly easy. I kept busy with work and hobbies to distract myself from the occasional hunger pang. I sipped on black coffee in the morning and water throughout the day. My energy was stable, and I felt pretty good.
That night, I was a bit worried about how I would sleep. Normally, I struggle with waking up multiple times due to taking spironolactone, and I often deal with nightmares that disrupt my rest. Surprisingly, I slept more soundly than usual. I only woke up once and fell back asleep almost immediately, a rare and welcome change.
Day Two: The Reality Sets In
This was the toughest part. My stomach grumbled loudly as I tried to stay focused. I felt a little lightheaded around midday but found that sipping water with a pinch of salt helped. A mental fog crept in, but it was manageable. By the end of the day, I was proud I’d made it halfway.
My sleep on the second night was surprisingly good again. While I did wake up once, I didn’t experience the usual restless tossing and turning. I can’t say for sure whether the fasting directly impacted my sleep quality, but it was a noticeable improvement from my usual pattern.
Day Three: The Home Stretch
The last 12 hours were brutal. My mind was flooded with thoughts of food, from salads to desserts. I knew I’d come too far to give up, but I was irritable and easily distracted. It was a marathon finish, but when I hit the 72-hour mark, the sense of accomplishment was enormous.
Breaking the Fast
After the final countdown, I broke my fast with something hearty: homemade chili. I didn’t have broth, and honestly, after three days without food, I wasn’t interested in something so light. I knew exactly what I wanted: my homemade chili, a recipe I developed about 10 years ago when I was planning to open a food truck. The chili was hearty, flavorful, and comforting, the perfect way to mark the end of my fast.
Surprisingly, the chili, with its blend of beans, tomatoes, lean meat, and spices, was easy on my stomach and incredibly satisfying. After finishing the bowl, I didn’t eat anything else that night. It was enough, physically and emotionally.
On day one of my fast, I weighed 171.5 pounds. As I write this, the morning after breaking the fast, and even after enjoying that hearty chili, the scale read 169.8. A breakthrough!
Scientific Perspectives on Fasting
While personal experiences with fasting vary, scientific studies on extended fasting have shown both potential benefits and risks. Some research suggests that prolonged fasting may help reduce inflammation, improve insulin sensitivity, and promote autophagy, a process where the body clears out damaged cells. However, many of these studies are conducted on animals or involve supervised clinical settings, making it difficult to directly translate these benefits to everyday practice.
On the flip side, potential risks include electrolyte imbalances, muscle loss, and decreased metabolism. Experts often caution against prolonged fasting without medical supervision, especially for individuals with existing health conditions.
What I Gained (and What I Didn’t)
Benefits I Experienced:
- Weight Loss: I dropped a few pounds and felt my body responded positively. I plan to continue monitoring my progress and consider shorter fasts occasionally.
- Mental Clarity: On day three, I noticed a clearer mindset, but it wasn’t as profound as some influencers claim.
What Didn’t Happen:
- Reset My Cravings: Despite what some wellness influencers suggest, I didn’t experience a major change in cravings.
- Instant Detox: There’s no scientific evidence to support the idea that fasting detoxes the body.
- Euphoric Clarity: While I did feel focused at times, it wasn’t a miraculous mental awakening.
What to Expect Physically
During a 72-hour fast, it’s common to experience a range of physical symptoms. Initially, you might feel hungry and experience mild headaches as your body adjusts. By the second day, some people report feeling lightheaded or fatigued. As your body switches from using glycogen to burning fat for energy, you may also notice changes in mood or energy levels.
In the final stretch, it’s typical to feel drained and distracted, with your mind frequently wandering to thoughts of food. Stay hydrated and use electrolyte supplements if needed to maintain balance.
Fasting and Hormone Replacement Therapy (HRT)
For transgender individuals on HRT, extended fasting can affect hormone levels, metabolism, and overall well-being. Since fasting can lower insulin levels and shift metabolism to fat burning, it might interact differently with the way estrogen or testosterone is processed in the body. Those taking estrogen might experience fluctuations in mood or energy, while those on testosterone might notice differences in muscle retention or fat distribution.
This article isn’t specific to transgender individuals, but it’s worth noting that our dietary needs can differ from cisgender people, especially when managing weight, muscle mass, and hormone levels. If you are on HRT and considering extended fasting, it’s especially important to discuss it with your healthcare provider to ensure it aligns with your health goals.
Who Should Avoid a 72-Hour Fast
Extended fasting is not for everyone. You should avoid attempting a 72-hour fast if you:
- Have a medical condition such as diabetes or any metabolic disorder.
- Are pregnant or breastfeeding.
- Are underweight or have a history of eating disorders.
- Are on medications that require regular food intake.
- Have never fasted before; consider starting with shorter fasting periods first.
Extended fasting is not for everyone.
The Bottom Line
Would I do it again? Maybe. The sense of accomplishment was rewarding, and breaking through my weight plateau felt amazing. However, I’m realistic about the fact that extended fasting isn’t a one-size-fits-all solution. It’s a challenging and sometimes uncomfortable tool that requires both mental and physical preparation.
This experience taught me a lot about my own resilience and ability to adapt, especially considering my past as a powerlifter and bodybuilder, where eating regularly was crucial. I also realized that while fasting can provide a temporary breakthrough, it’s not a permanent fix. I’ll likely continue exploring shorter fasts and other methods to maintain my progress while being mindful of how my body responds.
For anyone considering a 72-hour fast, I’d say go in with realistic expectations and prioritize safety. Listen to your body, prepare ahead of time, and remember that your well-being comes first. Whether fasting becomes part of your routine or just a one-time challenge, it’s important to treat your body with respect and care.
Medical Disclaimer: The information provided in this article is based on personal experience and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before undertaking any fasting regimen.
