Master Your Fast: My Pre-Fast Guide

October 13, 2025 Dr. Daryl Gioffre

Did you know the average American eats 17 times a day? Yes—seventeen! That includes three square meals plus all those sneaky sugar-loaded, seed-oil-packed snacks, sodas, “just a little bite,” and handfuls of pre-Halloween candy here and there. They all add up

Every time you eat, your body has to shift into digestive mode, which means insulin spikes, inflammation, and acid overload.

So when you hear “fasting,” such as the 3-day water (and strategic ingredients) fasting challenge we are doing with Gary Brecka: The Ultimate Human, starting on October 15th, it may sound like the opposite extreme—going from 17 eating sessions a day to nothing but water.

That’s not just unrealistic; it sets you up for failure.

The key to success is a soft landing approach. Instead of trying to white-knuckle your way through a fast, you prepare your body step by step and use strategic tools that keep you nourished, calm, and energized.

This is your guide to mastering your fast—not just surviving it.

Why Fast in the First Place?

Fasting gives your body the one thing it rarely gets: rest from digestion.

When you stop eating for a period of time, amazing things happen at the cellular level:

Autophagy: Your body clears out damaged cells (that could hold cancer and other major health issues) and recycles parts into new, healthy cells. Think of it as deep cleaning for your cells.
Lower inflammation: Without the constant acid burden of processed food and sugar, your immune system calms down. Remember: you do not die of old age; you die of inflammation. Therefore, always focus on ways to manage inflammation in your body and brain. Fasting is an amazing solution, and so is taking Black Seed Oil—learn why here.
Better insulin sensitivity: Fasting lowers blood sugar and resets insulin response, reducing the risk of diabetes and weight gain.
Fat burning: Once glycogen stores run out, your body turns to fat for energy.
Gut healing: Your digestive tract finally gets a break, reducing bloating, leaky gut, and indigestion. If you are not familiar with what “leaky gut” means or need a refresher, please stop and read this article. Beware: it’s full of mind-blowing “ah-ha” moments!

In short, fasting is one of the most powerful healing strategies available—and it’s free!

Step 1: Ease Into It

If you’re used to eating 17 or even 5 times a day, it’s unrealistic to suddenly switch to a 3-day water fast. That’s like trying to sprint a marathon without training. Instead, take a soft landing approach:

Trade Snacks First

Swap out processed snacks for alkaline, whole-food options. This reduces cravings and stabilizes blood sugar, so fasting feels less like a shock. Try some of my favorites here:

Go From Three Meals to Two

Once snacks are under control, reduce the number of meals from three to two over a few days. This gently extends the time between meals, training your body to burn fat instead of sugar.

Hydrate

Start drinking half your body weight in ounces of filtered water daily. This will flush out toxins and prepare your body for the detox effects of fasting.

To optimize your hydration, add in Acid-Kicking Minerals. These do NOT break your fast; they elevate it by reducing fatigue, lightheadedness, anxiety, and helping you sleep better.

Step 2: Know Your Fasting Options

Fasting isn’t one-size-fits-all. You don’t have to jump straight into a 3-day water fast. Here are common types of fasting:

Intermittent fasting (IF): Eat all your meals within a set window (like noon to 6pm). Start by extending your overnight fast—stop eating at 6pm and don’t eat again until 9am.
Time-restricted eating: Similar to IF, but you can choose your window. Some prefer 10am – 6pm, others 2pm – 8pm.
Bone broth fasts: Incorporate nutrient-rich broth to support gut healing and electrolyte balance.
Strategic water fasts: A focused reset, like the 3-day challenge we’ll dive into below.

Each has benefits. Choose one that aligns with your lifestyle and goals.

Step 3: Elevate Your Fast with Tools That Don’t Break It

Here’s where most people get fasting wrong: they think fasting means nothing but water. While water fasting is powerful, you can also use a few strategic tools that won’t break your fast—and in fact, will ELEVATE ITS BENEFITS.

Acid-Kicking Daily Greens

Your body still needs micronutrients even while fasting. Acid-Kicking Greens flood your cells with plant-based nutrition without breaking your fast. They support energy, calm inflammation, and keep your pH alkaline.

Acid-Kicking Daily Minerals

Ever felt dizzy, anxious, or sleepless during a fast? That’s often from an electrolyte imbalance. Acid-Kicking Minerals prevent those crashes, promote calmness, and help you sleep deeply while your body resets.

Coffee: If you must drink it, do so in a fasting-friendly way.

If you’re not ready to give up coffee, don’t worry—you don’t have to. Just make sure it’s organic and add the Acid-Kicking Black Coffee Alkalizer. It neutralizes the acid, protects your gut, and turns your coffee into a fasting-friendly drink. For more info, here’s a guide to drinking coffee WITHOUT the acid.

Bone Broth

If water-only fasting feels too extreme, add mineral-rich bone broth for extra gut support and electrolytes.

Step 4: Dr. Daryl’s Tips for Fasting

Think of fasting as a holistic reset. Here are extra tips to make it successful:

Sleep: Aim for 7–9 hours per night. Your body does its deepest healing while you rest. Acid-Kicking Minerals and Acid-Kicking Magnesium help put your brain and body right to sleep, which maximizes the benefits of your fast. Uncover more sleep hacks here.
Movement: Light walks in nature (forest bathing), yoga, or stretching help flush toxins and boost circulation. Save intense workouts for after your fast.
Mindset: Cravings come in waves. Remind yourself that they pass—and each wave gives you more mental strength.
Community: Fast with others! Accountability and encouragement make the attainable. THIS is exactly why I invite you to Gary Brecka’s 3-Day Water Fast with hundreds of thousands of people across the world!

Step 5: Get Ready for the Strategic 3-Day Water Fast

Ok, now that it's almost game day: The LIVE 3-Day Water Fast with Dr. Daryl Gioffre and Gary Brecka, here’s how to prepare:

Swap snacks for alkaline options.
Move from 3 meals to 2 meals.
Hydrate and prioritize sleep.

This isn’t about deprivation—it’s about resetting your biology. With the right tools and guidance, you’ll heal your gut, burn fat, recharge your mind, and step into the best version of yourself.

So instead of white-knuckling your way through, equip yourself with the tools, mindset, and community that will help you master your fast.