November Guided 3-Day Fast

Tools of Liberation

A 3-Day Guided Fast with Dr. Katie Deming and special guest Freddie Kimmel

Nov 30 – Dec 2, 2026 100% Online $149
Join the November Fast See the Schedule
Dr. Katie Deming, MD, in a red sweater, smiling in her kitchen
Freddie Kimmel
Special GuestFreddie Kimmel
This Month's Fast

Your post-Thanksgiving reset.

The holidays are a season of feasting. This guided reset begins the Monday after Thanksgiving: a chance to rest your body, quiet the noise, and step into December feeling clear and grounded. Choose a 24, 48, or 72-hour fast, or join without fasting at all.

This month, Dr. Katie is joined by patient advocate and Beautifully Broken Podcast host Freddie Kimmel. Freddie calls the simple daily practices that build resilience — sleep, real food, movement, light, community, and fasting — tools of liberation. Not rules to follow, but choices that lighten the load you carry.

Freddie Kimmel leaping on a backyard trampoline under the trees, arms wide

Context over content: the energy you bring to a practice matters as much as the practice itself.

The Tools

Simple practices. Real freedom.

Freddie's approach starts with the fundamentals your body was designed for. Over three days, we'll explore how each one can lighten your load, physically and mentally.

  • Rest & Sleep

    Deep, consistent sleep is where repair happens. Small changes to your evening can transform it.

  • Whole Food

    Real food, eaten with intention, gives your body what it needs and makes fasting easier.

  • Movement

    Daily movement supports circulation and your lymphatic system, your body's quiet cleanup crew.

  • Light & Cold

    Morning sunlight and cold exposure reconnect you to natural rhythms that modern life has dimmed.

  • Community

    Fasting is easier, and more joyful, together. You won't do this alone.

  • Fasting

    “Fasting is like a muscle.” Practiced with support, it gets stronger and easier every time.

Your Guides

A doctor and a survivor. One shared mission.

Dr. Katie Deming, MD, smiling at her podcast microphone

Dr. Katie Deming, MD

Conscious Integrative Oncologist

Dr. Katie Deming is a Duke-trained radiation oncologist who practiced conventional medicine from 2006 to 2022 and treated more than 5,000 patients. After two decades inside the system, she left Western medicine to explore what truly makes people well — and that search led her to water fasting.

Today she guides people through the full spectrum of water fasting, pairing rigorous medical knowledge with deep care for the emotional, mental, and spiritual sides of healing. And every month, she fasts right alongside you.

Duke University School of Medicine Radiation Oncologist 5,000+ Patients Treated Host of Born to Heal
Freddie Kimmel

Freddie Kimmel

Special Guest · Patient Advocate

Freddie Kimmel is a leading voice in patient advocacy and radical ownership of health. A survivor of metastatic cancer, Lyme disease, and toxic mold, he has seen firsthand the body's capacity to repair and regenerate.

He is Head of Innovation at Flowpresso, consults with AmpCoil and Lightpath LED, and is certified in Functional Health, Biological Regulatory Sciences, and International Sports Science. He created the Biological Blueprint Academy and hosts the acclaimed Beautifully Broken Podcast.

Head of Innovation, Flowpresso Creator, Biological Blueprint Academy Host, Beautifully Broken Podcast
What's Included

Everything you need for three guided days.

  1. 01

    Live kickoff call with Dr. Katie and special guest Freddie Kimmel

    Wednesday, November 18, the week before Thanksgiving, to prepare together.

  2. 02

    Three live daily calls

    One each day of the fast, November 30 – December 2.

  3. 03

    Recordings of every call

    Watch live or catch up later.

  4. 04

    Daily physiology videos

    Short teachings on what's happening in your body each day of the fast.

  5. 05

    The 3-Day Fasting Guide

    Preparing for your fast, what to expect each day, and breaking your fast with care.

  6. 06

    A private community

    Encouragement and support from others fasting alongside you.

A Gift from Freddie

Lymphatic Support Video Library

Freddie's library of videos for supporting your lymphatic system, your body's natural cleanup network, during and after your fast.

Dr. Katie Deming working on a laptop at an outdoor table
100% Online · Join from anywhere
Save the Dates

Live Call Schedule

Prepare Together
Wednesday
Nov18
Live kickoff call with Dr. Katie and special guest Freddie Kimmel
4pm PT
Day 1
Monday
Nov30
Live call 1
4pm PT
Day 2
Tuesday
Dec1
Live call 2
4pm PT
Day 3
Wednesday
Dec2
Live call 3
4pm PT

All calls: 4pm PT · 5pm MT · 6pm CT · 7pm ET. Recordings are posted in our Circle community.

Your Pace

Choose Your Length

24, 48, or 72 hours — or join without fasting at all. This isn't about “more is better.” It's about listening, choosing honestly, and honoring what you need this month.

  1. 24Hours
  2. 48Hours
  3. 72Hours
  4. —Join without fasting
Why 72 Hours

What a 3-Day Fast Does for You

Three days is long enough to trigger a true metabolic reset — and short enough to repeat every month while living your life.

A True Metabolic Reset

Insulin falls, glycogen empties, and your body switches to burning fat for fuel. By day three you're in deep ketosis — blood sugar stable without food, proof of real metabolic flexibility.

Cellular Cleanup (Autophagy)

Around 36 hours in, your growth pathways quiet down and maintenance pathways switch on. Damaged cell components are broken down and recycled — your body's own deep-cleaning program.

Less Inflammation

Fasting gives your digestive system a complete rest and lowers inflammation — often visible in clearer skin, calmer joints, and easier digestion in the days that follow.

Quiet the Food Noise

By day three, cravings lose their grip. Sugar stops running the show, decision fatigue lifts, and many people feel calm and neutral around food for the first time in years.

Muscle Is Protected

Growth hormone rises during a water fast, signaling your body to preserve lean tissue while it burns fat — especially the visceral fat around your organs.

Clarity & Reconnection

Ketones are a clean fuel for the brain. Mental clarity sharpens, emotions surface and release, and many describe feeling more connected, embodied, and spacious.

Inside the Fast

What Happens in Your Body, Day by Day

Each day unlocks a deeper stage of the reset. Here's the journey you'll take — with coaching at every step.

  1. Day 1

    The Switch Begins

    Insulin drops and your liver releases stored glycogen. Hunger comes in waves — usually habit, not need — and typically passes in 20–30 minutes. Fat-burning begins.

  2. Day 2

    Into Ketosis

    Glycogen runs out and your liver turns fat into ketones — your brain's new fuel. Hunger fades. Around hour 36, autophagy switches on and repair mode takes over.

  3. Day 3

    Deep Repair

    You're running on fat and ketones. Growth hormone protects your muscle, cellular cleanup intensifies, and mental clarity peaks. You finish in a different metabolic state than you started.

  4. After

    The Gentle Return

    Breaking the fast well matters as much as the fast itself. You'll get clear guidance on mindful re-feeding so the benefits carry forward into your month.

Fast Safely

Is a 3-Day Fast Safe for You?

Water fasting has a remarkable safety record when done properly — and the guided format exists so you never have to figure it out alone. Hydration, electrolytes, and mindful re-feeding are all covered in the guide and the daily calls.

Fasting is not recommended for those who are:

  • Pregnant or breastfeeding
  • Living with severe liver or kidney disease
  • Type 1 diabetic
  • Living with severe heart disease or a history of arrhythmias

Most people can fast safely with the right support. If you're unsure, start with the free 24-hour blueprint or consult your physician first.

Medical disclaimer: Dr. Deming is a medical doctor, but the information on this page is for educational purposes only and is not personalized medical advice. Always consult your own physician before beginning any fast.
Your Next Step

Reset Before the Holidays

Three guided days with Dr. Katie and Freddie Kimmel, a community fasting alongside you, and simple tools to carry into December. November 30 – December 2, 100% online.

$149Full program · all calls & recordings
Join the November Fast →

Can't make November? See the monthly 3-Day Reset for future fasts