The Ben Azadi Show What Really Happens to Insulin Resistance During a 72 Hour Water Fast and Why Day 3 Is Where the Real Metabolic Reset Begins With Ben Azadi | #1277
Mar 19, 2026
A deep dive into what a 72-hour water fast does to insulin and metabolic health. Short-term glycogen use gives way to sustained fat burning and ketone production by day three. The discussion covers cellular repair, autophagy, dopamine receptor reset, and how visceral fat becomes accessible when insulin stays low. Practical tips for safe fasting, electrolytes, and gentle refeeding are also covered.
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Short Fasts Often Lead To Adaptation
- Short fasting windows can lower insulin temporarily but often lead to adaptation and plateau over time.
- Azadi argues insulin only resets when the low-insulin signal is sustained long enough, which is why 72-hour fasts are metabolically different.
Expect Glycogen Depletion And Early Ketosis
- During the first 24 hours of a fast your body depletes glycogen and insulin begins to fall, enabling fatty acids to be released and ketones produced.
- Ben recommends expecting hunger waves and headaches and notes mental clarity and surges in growth hormone around 24 hours.
Day Two Activates Autophagy And Repair
- Between 24 and 48 hours AMPK activates and mTOR (growth) drops while autophagy (cellular cleanup) increases.
- This shift helps repair mitochondria and begins restoring insulin receptor sensitivity as inflammation drops.
