The inbox is warming up. The school lunches are looming. And your nervous system is quietly whispering, “…can we just reset before real life starts again?”
If you missed the January fasting retreat at Evolve Sanctuary that started yesterday (or you’re eyeing the late-January intake), a short, gentle 1–3 day reset fast at home can be a way some people choose to simplify food, stabilise energy rhythms, and give their digestion a break before heading back to work on the 12th.
This isn’t punishment. And it isn’t a starvation Olympics.
It’s a pause button.
Done safely, sensibly and only if it’s appropriate for you, fasting can shift the body from always-on fuel mode to a quieter, steadier metabolic rhythm.
Harvard Health notes:
“Some research suggests intermittent fasting may help with weight loss and improve metabolic health. But it’s not right for everyone.” — Harvard Health Publishing
And a major review in the New England Journal of Medicine (2019) found that intermittent fasting:
“induces ketosis, reduces body fat, and improves insulin sensitivity.” — New England Journal of Medicine, 2019
Functional medicine physician Dr Mark Hyman has also spoken extensively about fasting-style eating patterns. He describes intermittent fasting as a simple way of cycling between periods of eating and not eating, and says many people report improvements in metabolic health when this is combined with whole, anti-inflammatory foods and good medical care. He also emphasises that people with diabetes or other medical conditions should only try fasting under professional guidance, as it isn’t suitable for everyone.
Science-speak translation?
For some people, less constant eating = steadier energy + better metabolic housekeeping.
But let’s keep this grounded, not guru-ish. You’re a human, not a lab rat.
So what is a reset fast?
It’s simply a short window (12–72 hours) where some people choose to consume only:
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water (still or mineral)
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herbal teas
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black coffee (optional, if already tolerated, no sugar or milk)
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electrolytes (unsweetened / no artificial junk)
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nourishing broths (vegetable or bone broth)
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occasionally diluted cold-pressed juices
Nothing extreme. Nothing heroic. Just less inflammatory consumables.
Johns Hopkins neuroscientist Professor Mark Mattson describes fasting’s effect like this:
“Intermittent fasting increases resistance to stress and suppresses inflammation.” — Johns Hopkins Medicine
But timing varies wildly between people and research is still evolving.
So instead of strict rules, here’s a calm rhythm many people like.
A Gentle 3-Day Reset Rhythm
(Education only, not medical advice. Listen to your body. Stop if unwell.)
The Day Before
Wind-down mode, not shock-therapy.
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Eat simply (protein, veg, healthy fats)
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Skip alcohol + ultra-processed food
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Hydrate generously
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Sleep
Day 1 — Has Arrived
You’re easing in, not going hardcore.
What’s happening in your body
Your system is still running mostly on glycogen (stored carbohydrate in the liver and muscles). As insulin starts to fall, your body begins switching fuel sources. Hunger comes in waves... it peaks, then passes.
It’s also common to feel a little flat, tired, foggy or headachy today, especially if you’re used to sugar, frequent snacks or multiple coffees. That’s withdrawal and early fuel-shift talking, not failure. Try sleep, hydration and panadol to help with the headache.
Think of this as transition day, not warrior day.
Most people choose:
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Water and herbal teas through the day
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Optional black coffee if that’s already your norm
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Electrolytes to avoid headaches (unsweetened / no artificial junk)
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One to two cups of broth for minerals and comfort
Think: calm, warm, grounded.
Light movement is fine.
Big workouts? Save them for next week.
Sleep early. Let your nervous system downshift.
Day 2 — Settling In
This is often the clearest day.
What’s happening in your body
By now, glycogen stores are mostly used and fat becomes the main fuel source instead of sugar.
Ketones begin rising. Appetite often calms down.
Behind the scenes, cellular clean-up processes like autophagy begin to increase, although timing varies from person to person.
Energy usually feels smoother because your body isn’t chasing constant fuel hits.
People commonly report:
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Smoother, steadier energy
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Less “food chatter”
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Better mental quiet
A similar intake works here:
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Water and electrolytes - (unsweetened / no artificial junk)
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Herbal teas
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Broth
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Optional diluted juice if light-headed
Plan early nights, sunlight, slow walks, journalling, sauna, ocean dips.
Your body loves rhythm.
Day 3 — Deep Quiet, Then Re-Enter
If your body feels good and fasting suits you, some people continue to 72 hours.
What’s happening in your body
Otherwise known as the cellular phase, where autophagy peaks.
Fat-burning is now firmly in charge and ketones are doing more of the work.
Growth hormone rises to protect muscle and your cells begin a deeper repair.
Many people feel mentally calm, physically lighter and less reactive.
Your digestive system has been on holiday, so the way you break the fast matters most.
Typical intake people choose:
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Water
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Electrolytes (unsweetened / no artificial junk)
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Herbal teas
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Optional black coffee if it’s already your norm
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Broth for minerals and warmth
Light movement, sunlight and early nights still win.
Your job today is calm, not performance.
Who SHOULD NOT fast, even short-term
🚫 Do not fast without medical guidance if you:
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have diabetes or blood sugar conditions
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are pregnant or breastfeeding
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have a history of eating disorders
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are underweight or malnourished
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have thyroid, liver, kidney or heart conditions
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are on regular medication
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are chronically ill or highly stressed
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are a child or teenager
And if you feel faint, unwell, panicked, shaky, extremely weak, please
stop and eat.
This Is Education — Not Prescription
This piece is here to inform, not prescribe. Fasting isn’t universal, and individual responses vary.
If you have health conditions, take medication or have experienced disordered eating, get medical guidance before trying extended fasting.
And If You Prefer a Supported Program
There’s a reason structured programs exist.
At Evolve Sanctuary in the Byron hinterland, Pete Evans guides a 5-day rotation of broths, juices, mineral water and stillness with movement, meditation and sauna time woven in.
The early-January retreat sold out fast (hello nervous systems everywhere), but the January 30–February 3 intake is open for those who prefer a supported reset in nature.
Sometimes the real detox isn’t the juice, it’s the absence of noise.
The BioHax Take
Short fasting doesn’t turn you into a monk. It just changes your wiring for a minute. You switch from grazing mode to fat-burning mode. Ketones rise. Appetite chills out. Your brain gets steadier fuel and the blood-sugar rollercoaster finally parks the ride. It's less about weight or willpower and more about creating space.
Space from constant stimulation.
Space from decision fatigue.
Space from blood-sugar rollercoasters.
That’s the reset.
No incense required.
What Happens After — A Civilised Return To Food
Breaking a fast isn’t a reward.
It’s a negotiation.
Your digestion has been on annual leave. Shocking it back into overtime with pizza and pinot is how you get bloating, headaches, bathroom horror and existential regret.
So the BioHax principle is simple:
Start soft. Stay slow. Eat like someone who respects their organs.
Here’s what that actually looks like.
Phase 1 — First 12–24 Hours (Be Kind To Your Gut)
Think warm, soft, mineral rich and low stress.
Good organic options include:
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Broth made from vegetables, chicken, beef or miso
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Soft vegetables such as zucchini, pumpkin, carrot and sweet potato
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Eggs that are poached or soft scrambled
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Small amounts of healthy fats such as avocado or olive oil
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A small portion of white rice or quinoa if tolerated
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Herbal teas and mineral water
Avoid:
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Alcohol
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Ultra processed food
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Heavy fried food
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Huge portions
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Complicated meals
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Protein shakes like you are in a bulking phase
The motto here is simple:
Chew slowly. Stop early. Stay boring.
Your gut will love you for it.
Phase 2 — Next 24–72 Hours (Anti Inflammatory Hits Different)
Now we transition into real food that still treats your system gently.
Build meals around organic wholefoods:
Protein (clean and simple)
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Fish
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Eggs
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Chicken
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Tofu or tempeh
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Slow cooked meats
Small to moderate portions. You are not auditioning for a steakhouse.
Non starchy vegetables
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Leafy greens
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Zucchini
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Cucumber
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Broccoli
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Asparagus
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Mushrooms
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Herbs
Healthy fats
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Extra virgin olive oil
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Avocado
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Nuts and seeds in small amounts
Optional slow carbs if tolerated
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Quinoa
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Sweet potato
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Basmati rice
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Legumes introduced slowly
Flavour without chaos
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Citrus
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Herbs and spices
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Sea salt
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Broth based sauces
Your blood sugar will thank you.
Your nervous system will thank you.
Your pants probably too.
Foods To Keep Minimal
Not moralised.
Just… not what a well-running body prefers on the regular.
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Ultra-processed food
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Deep-fried food
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Heavy sugar and desserts
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Sugary drinks and liquid calories
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Wheat-heavy meals as a default
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Alcohol
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Energy drinks
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“Protein snacks” that are really confectionery in activewear
These aren’t “sometimes staples.”
They’re occasional extras, ideally infrequent. Enjoy them with intention, not autopilot.
Coffee?
Reintroduce gently. One is plenty for most people. Let it be ritual, not life support.
What Most People Thrive On Long Term
If you wanted the BioHax Cliff Notes of sane eating, it’s this:
Organic where you can. Protein you’d recognise in the wild. Plants in real colours. Healthy fats from actual food. Good sleep. Sunlight. Water. Movement. Repeat until it feels like your baseline.
More specifically:
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Organic protein at most meals
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Organic plants in real colours
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Fats from whole foods your body recognises
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Quality ahead of gimmicks
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Eat slowly and with attention
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Let meals satisfy you so you’re not grazing all day
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Stop before you feel heavy
Simple. Sustainable. Effective.
Summary
Three days of quiet is only half the story. The real magic is in the way you re-enter; slowly, deliberately, without raiding the pastry cabinet out of habit. Think warm broth, soft vegetables, clean protein, good olive oil and a little restraint. Your gut calls it kindness. We call it good taste.
This article is general information only and not medical advice. Fasting is not suitable for everyone. Always seek personalised guidance from a qualified health professional, especially if you have a medical condition, take medication, are underweight, pregnant, breastfeeding, or have a history of disordered eating.
