72-Hour Fast for Golf Performance: How I Reset My Body, Reduced Inflammation & Gained Mental Clarity

⛳ Introduction

As part of my Holding Scratch at 46 series, I recently completed a 72-hour fast—no food, just water and black coffee. My goal? A total body and brain reset. After months of training, work, and family life, I needed a clean slate for my next performance phase.

Fasting has long been linked to autophagy, reduced inflammation, and mental clarity—all essential for golfers chasing longevity, speed, and pain-free movement. Here’s how it went, what I learned, and how it can help your game too.

Watch the Full Video on YouTube

Why I Chose a 72-Hour Fast

1️⃣ Full Body Reset

My body composition wasn’t where I wanted it—tight shoulders, extra weight, and stress creeping in. This 3-day fast was my hard reset before starting a focused strength and mobility block.

2️⃣ Autophagy & Cellular Clean-Up

I already intermittent fast most days (16–18 hours), but longer fasts—24 to 72 hours—can boost cellular repair (autophagy), helping remove damaged cells and support longevity. I try to do one or two longer fasts per year.

3️⃣ Lower Inflammation

Aches in my shoulders and hands were slowing my swing. When inflammation drops, I move better, sleep better, and swing faster—simple as that.

4️⃣ Mental Clarity

Once carbs and ultra-processed foods are gone, the brain fog lifts. Around day two, ketones rise, focus spikes, and creativity flows—perfect for work, golf strategy, and life.

5️⃣ Reset Cravings

After 24 hours, junk cravings vanished. My body started asking for real food—steak, eggs, avocado. That’s the base I want going into winter training.

💡 Note: I did a water + black coffee fast (not a pure water fast).

My 3-Day Fasting Diary

Day 1: The Grit Phase (0–24 Hours)

• Started after a relaxing spa evening at Aqua Sana.
• Hardest part: cooking for the family while hungry.
• Distraction tactics: time in the sim room, family time, Netflix.
• Result: cravings high but manageable. Slept okay-ish.

Day 2: Ketone Clarity (24–50 Hours)

• Weight down ~4 lbs (mainly water + glycogen).
• Focus levels: unreal—crushed a 6-hour work block.
• Training: light legs and some tennis with the boy.
• Energy stable, hunger waves passing quicker.

Day 3: Finish & Refeed (50–72 Hours)

• Morning gym: functional work + plyometric jumps. Felt light and explosive.
• Weight: 15 stone (≈9 lb down total).
• Broke the fast with scrambled eggs + avocado—tasted incredible.

What Changed: The Results

• Inflammation down: noticeable improvement in joints and shoulders.
• Pain-free movement: even lunges felt easier on my previously injured knee.
• Sharper focus: classic “ketone clarity” on day two.
• Cravings reset: junk urges gone; real-food cravings strong.

How This Helps My Golf

Fasting isn’t just about looking lean—it’s about functionality and recovery.

• Faster recovery = more consistent speed: When inflammation drops, I swing smoother and maintain 120–128 mph with less effort.
• Mobility before speed: A tight, inflamed body fights every swing. A mobile, fuel-efficient one flows naturally.
• Winter plan: Keep building strength, flexibility, and rotational power safely—aiming for 130+ mph this off-season.

🥗 My Post-Fast Nutrition Plan

• Protein-first: quality meats, fish, and eggs.
• Healthy fats: butter, avocado, olive oil.
• Smart carbs: mainly fruits and whole foods—no processed junk.
• No tracking obsession: just better daily habits.

⚠️ Important Safety Notes

Extended fasting isn’t for everyone. Always consult a healthcare professional before attempting it—especially if you have underlying health conditions or are on medication. Stay hydrated, add electrolytes if needed, and listen to your body.

🧭 Final Thoughts

This 72-hour fast did exactly what I hoped—reset my system, eased inflammation, sharpened my mind, and gave me momentum for winter training. I’m back on 16–18 hour intermittent fasts and may attempt a 5–7 day version later (with full supervision and electrolytes).

Have you tried fasting? Drop a comment on YouTube or message me on my other social media platforms—let’s compare notes and see how it affects your training and golf performance.