Preparations

1. Preparing the Body

• Taper off stimulants : Reduce caffeine, sugar, and processed foods 1–2 weeks before starting (to minimise withdrawal symptoms).

• Hydrate : Drink 2–3 litres of water daily in the days leading up to the fast.

• Eat nutrient-dense foods : Focus on whole foods (vegetables, lean proteins, healthy fats) to build nutrient reserves.

• Medical check : Consult a healthcare provider if you have conditions like diabetes or are on medication.

• Meal plan : Stock up on fasting-friendly items / foods

• Rest : Prioritise 7–8 hours of sleep nightly to conserve energy.

• Gentle movement : Start light stretching or yoga to prepare your body for reduced energy levels.
  

2. Preparing the Mind

• Set clear intentions : Ask yourself, “Why am I fasting?” (e.g., detox, mental clarity, spiritual growth). Write it down.

• Educate yourself : Learn about fasting stages (e.g., ketosis, Autophagy) to stay motivated.

• Visualise success : Imagine yourself completing the fast with energy and focus.

• Practice delayed gratification : Start with shorter fasts (12–16 hours) to build discipline.

• Journal : Track your thoughts, fears, and goals in a fasting journal.

• Affirmations : Repeat phrases like, “My body is resilient, and this fast will renew me.”

3. Preparing the Spirit

• Set a spiritual intention : Connect your fast to a higher purpose (e.g., gratitude, healing, or prayer).

• Create a sacred space : Designate a quiet area for meditation, prayer, or reflection.

• Gratitude practice : List 3 things you’re grateful for daily to cultivate positivity.

• Prayer/meditation : Spend 10–15 minutes daily in silence or with guided spiritual practices.

• Nature immersion : Spend time outdoors to ground yourself before the fast.

• Declutter : Cleanse your environment (physically and digitally) to mirror inner renewal.

Final Checklist

• ✔️ Body :
• Hydrate, eat nourishing meals, and rest.
• Avoid alcohol, caffeine, and heavy meals 48 hours before starting.

• ✔️ Mind :
• Write down your goals and affirmations.
• Share your plan with a supportive friend or group.

• ✔️ Spirit :
• Prepare your sacred space (candles, journal, crystals, etc.).
• Commit to daily meditation or prayer.

Final Tip