As we prepare to seek God together to start the year, we want to ensure everyone participates safely and fruitfully. Fasting is not merely abstaining from food; it is exchanging the hunger of our bodies for a hunger for God.

Below is everything you need to know to prepare, endure, and break your fast.

1. Important Medical & Safety Guidelines

Please read this section first.

Who Should NOT Do a Full Food Fast:

• Women who are pregnant or nursing.
• Individuals with diabetes, hypoglycemia, or other blood sugar issues.
• Those with kidney or liver disease, ulcers, gout, cancer, or blood diseases.
• Anyone currently fighting an illness or recovering from surgery.
• Those with a history of eating disorders (unless under strict medical/counseling supervision).

The "Modified Fast" Option:

If you fall into the categories above, or if your job requires heavy physical labor/operating machinery, please choose a Modified Fast. You can participate fully in the spiritual aspect without total abstinence from food.

Grace Over Legalism

It is easy to turn fasting into a performance. Please remember:

• No Comparison: A strict water-only fast does not make you "holier" than someone doing a modified fast. God looks at the posture of your heart.
• Spiritual Goal vs. Health Goal: While fasting has proven health and fitness benefits, those are not our focus. Do not fast for the sake of "bio-hacking," weight loss, or detoxing. We are fasting to seek God's face, not physical optimization.
• No Shame: If you intend to fast for three days but physically cannot finish, or if you need to modify your fast halfway through, there is no shame. Do not let the enemy condemn you.

2. The Commitments & Heart of the Fast

The "Package Deal": Food + Media

If you choose to fast from food, you should also consider fasting from all forms of media.

• This includes social media, news, streaming services, video games, and unnecessary browsing.
• Exception: You may use technology and media strictly as required for your job or employment.
• Why? We want to replace the time spent eating and scrolling with time spent seeking God.

3. How to Prepare (The Days Before Jan 5th)

The success of your fast often depends on how you prepare your body 2–3 days beforehand.

• Wean Off Caffeine: If you drink coffee regularly, start cutting back. Stopping caffeine abruptly on Day 1 of a fast often causes severe withdrawal headaches.
• Reduce Sugar and Carbs: Begin eating lighter meals. Cut out heavy desserts and processed sugars 48 hours before the fast begins. This helps stabilize your blood sugar so the "crash" on Day 1 isn't as severe.
• Hydrate Early: Don't wait until the fast starts to drink water. Start super-hydrating two days before.

4. During the Fast (Jan 5-7)

The Golden Rule: Hydration

• Water: Drink significantly more water than you think you need.
• Electrolytes: This is crucial. Fasting flushes electrolytes out of your system.
• Suggestion: Drink bone broth or sugarfree, zero cal electrolyte drinks.
• Pro-Tip: Put a pinch of Pink Himalayan Salt into your water. This helps prevent "fasting headaches," dizziness, and the "spinning" sensation.

Managing Physical Symptoms

It is not uncommon to feel physical discomfort, particularly on Day 3, which is often the hardest day physically.

• The "Wrenching" Feeling: You may feel hollow in your gut or muscles. This is usually your digestive system resting and the body detoxing.
• Cold Chills: As your metabolism slows, your body temperature may drop. Wear layers or keep a blanket nearby.
• The Remedy: If you feel pain, hunger pangs, or headaches, chug water. Much of the pain your body goes through is actually related to dehydration, not starvation.

For Families & Couples

• Tag-Team: If you are married or have young children, talk to your spouse beforehand. Plan "shifts" where one person watches the kids so the other can have uninterrupted prayer time.
• Patience: You may have a shorter fuse when hungry. Extend extra grace to your spouse and children during these three days.

Spiritual Focus

• Meal Replacement: When you would normally eat breakfast, lunch, or dinner, use that time to pray or work through the fasting guide.
• Start Small: If you are new to fasting, do not feel pressured to do 3 days of water only. Start by skipping one meal (e.g., lunch) and spending that time with God.
• The Workbook: If you haven’t received the guide yet, please see it here.

5. Breaking the Fast (Jan 7th Evening / Jan 8th)

Ending a fast is just as important as starting one.

• Go Slow: Do not break your fast with a huge meal. Your digestive system has been asleep; waking it up violently will cause stomach pain.

Frequently Asked Questions (FAQs)

Q: Can I drink coffee?
A: Ideally, stick to water and herbal tea. However, if you are prone to caffeine headaches, you may drink black coffee (no cream or sugar) or plain tea to keep functional. Just try to limit the amount.

Q: Can I exercise while fasting?
A: It is best to stick to light movement, like walking or stretching. Avoid high-intensity interval training or heavy weightlifting, as you won't have the caloric energy to recover properly.

Q: What if I "mess up" and eat something?
A: Don't give up! If you absentmindedly eat a cookie or grab a handful of nuts, don't view the whole fast as a failure. Just stop, pray, and resume the fast.

Q: Will I lose muscle mass if I fast for 3 days?
A: This is a common fear, but experts (such as Dr. Jason Fung and Dr. Peter Attia) generally agree that for a short 3-day fast, you do not need to worry about muscle loss.

• The Science: During a fast, your body ramps up Human Growth Hormone (HGH)—sometimes by as much as 300%—specifically to protect your muscles while burning stored fat for energy.
• The Look: You might feel "flatter" or smaller, but this is usually just water and glycogen leaving the muscles, not the muscle tissue itself.
• The Return: Once you resume eating, your muscles refill with glycogen very quickly. Any perceived loss is typically regained within a few days of normal eating.

Q: Why do I feel so cold?
A: When you fast, your body conserves energy by slowing down your metabolic rate, which produces body heat. This is normal. Drink warm tea or broth and wear a sweater.

Q: I have a headache. Should I stop?
A: A mild headache is very common (usually caffeine withdrawal or dehydration). Try drinking salt water or electrolytes first. If the pain is severe, persistent, or you feel like you might faint, please break the fast and eat something small.

Can my kids participate?

Absolutely! While children (especially those under 12) should not participate in a full food fast, they can still learn the heart of fasting: saying "no" to the flesh to say "yes" to God.

1. The "Modified Fast" for Kids

Sit down with your kids and ask, "What is something we really like that we can give up for three days to focus on Jesus?"

• Sugar Fast: No candy, soda, or desserts.
• Screen Fast: No YouTube, video games, or iPad.
• Toy Fast: Choosing one favorite toy to put "in timeout" for 3 days.

2. Adding, Not Just Subtracting

Fasting isn't just about emptiness; it's about filling.

• The "Kindness" Fast: Fast from complaining or fighting with siblings.
• Bedtime Prayer: During the fast, replace the normal bedtime story with reading the Bible story from Matthew.

3. Explain the "Why"

Kids understand hunger. Use it as a teaching moment. Say: "You know how your tummy growls when you're hungry? We are fasting to tell Jesus that we want Him even more than we want a snack."

For Parents

Tag-Team: If you are married, plan "shifts" where one person watches the kids so the other can have uninterrupted prayer time.

Take 10 minutes the day before the fast to write these down.

1. Define Your "ONE THING"

What is the one relationship, truth, or situation you want to pound on the doors of heaven about (Luke 18:1–8)?

2. Define Your Fast

Ask God: "What do you want me to fast?" (Full fast, Daniel fast, Media fast?)

3. Define Your Time & Place

Where will you go during work breaks? Who do you need to coordinate with?

4. Select Your Anchor Verse

Pick one memory verse to marinate on. This will be your refuge when hunger hits.

Use this guide morning, noon, and night to stay anchored.