By the fourth day of a Longevity Fast, your body is firmly in fasting mode. This is where the science and the lived experience of fasting often meet. Autophagy is at its most active, clearing damaged proteins, dysfunctional organelles and senescent cells that contribute to ageing and disease. Immune surveillance increases as the body tags old immune cells for clearance. In their place, stem cell signals begin to prepare for renewal. Growth hormone levels rise, helping to protect lean tissue while encouraging fat metabolism. Inflammation falls further, which is why many people notice their joints feel easier, their skin looks brighter, or their energy feels steadier.
Day four is often described as the “repair day”. The internal clean-up is at its most intensive, and outwardly, many participants begin to notice better sleep, more emotional calm and even a sense of clarity about life beyond the fast. Fasting is not just a physical reset but also an opportunity for reflection.
On day five, the focus shifts to transition. Your body is still in fasting mode, but it is preparing for re-feeding. This is a crucial stage because nutrients provided at this point become the raw materials for renewal. With stem cell pathways activated and the gut microbiome reshaping itself, what you eat as you break the fast influences how well you sustain the benefits. Plant-rich, nutrient-dense meals provide the best foundation. Done well, this transition ensures that the benefits of the fast extend far beyond the five days themselves.
Participants often describe day five as both an ending and a beginning. There is a sense of achievement, but also an awareness that the fast is not about returning to “normal.” Instead, it is about creating a new, more aligned normal — one where food choices, energy patterns and self-care practices feel more deliberate and connected to long-term health.
Many people choose to repeat a Longevity Fast once or twice a year. With Amanda’s ongoing guidance and community support, these seasonal resets compound over time, building resilience, clarity and energy that last far longer than the five-day programme itself.
Our Longevity Fast programmes include five days of small and delicious plant-based meals (with optional three day pre- and post- fast recipe plan), daily live support calls with Amanda and team, gentle exercise classes, and a library of resources - all on a dedicated app. Average weight loss is 6 lbs and ALL participants report feeling more energised, focused, in control, with renewed habits and reduced cravings. To find out more or sign up >> click here.
