The regeneration phase
Fasting cleaned your body. Now food determines what you're rebuilt from.
Your stem cells are activated. Your body is in full regeneration mode. The nutrients you provide now become the building blocks for new cells, fresh immune system, and renewed tissues.
After 72 hours, your digestive system has slowed down. Eating the wrong foods can cause discomfort, bloating, or nausea. But more importantly — quality food now means quality cells later. Take it slow and choose wisely.
Bone broth or light soup. Minerals and collagen to prime your system.
Eggs, avocado, fermented foods. Small portions, high quality protein and fats.
Cooked vegetables, olive oil. Your digestion is coming back online.
Fish, meat, green vegetables, healthy fats. This kicks off deep tissue regeneration.
Add complex carbs (rice, potatoes) if desired. High protein and vegetables. Your muscles, gut, and immune system are rebuilding.
Gentle on stomach, rich in electrolytes and collagen
Easy to digest protein, gentle on system
Healthy fats, potassium, easy to digest
Probiotics help restore gut bacteria
Fiber and nutrients, easier to digest when cooked
Harder to digest, may cause bloating after extended fast
Dense and harder to digest, can overwhelm empty stomach
Heavy protein load, digestive enzymes need time to ramp up
Inflammatory, hard on digestive system
Blood sugar spike, insulin crash, defeats fasting benefits
Hits much harder on empty stomach, dehydrating
Can cause digestive distress, especially if lactose sensitive
Remember: The 48 hours after your fast are just as important as the fast itself. You're not just eating — you're rebuilding.