Why I Decided to Try a 3-Day Water Fast
I embarked on a 3-day water fast for three key reasons:
1️⃣ Lowering My LDL Cholesterol – Despite marathon training and reducing animal products, my LDL levels remained high. This fast was an attempt to reset my metabolism.
2️⃣ Past Cleansing Experience – Years ago, I did a 5-day cleanse as part of a college nutrition study, which taught me a lot about my gut health. I wanted to see how my body responded to a strict water-only fast.
3️⃣ Pelvic Floor Health Connection – As a pelvic floor physical therapist, I know that gut health, inflammation, and metabolic function all play a role in pelvic floor dysfunction (PFD). I wanted to explore how fasting could benefit pelvic floor muscles, bladder function, and digestion.
Water fasting is becoming increasingly popular for its ability to promote healing, reset metabolism, and support overall health—but can it help pelvic floor dysfunction (PFD)? Let’s dive into the research and my personal experience.
How Fasting Supports Pelvic Floor Health
🔹 1. Gut Health & Constipation Relief
Did you know that chronic constipation is a major contributor to pelvic floor dysfunction? Straining during bowel movements puts excessive pressure on the pelvic floor muscles, bladder, and rectum, leading to issues like pelvic pain, urinary incontinence, and prolapse.
✅ Water fasting gives your digestive system a break, allowing your gut lining to heal and reducing inflammation that contributes to constipation.✅ Many fasters report improved bowel regularity after fasting, which reduces strain on the pelvic floor.
🔹 2. Inflammation Reduction & Pelvic Pain Relief
Pelvic floor dysfunction is often linked to chronic inflammation caused by poor diet, stress, and gut imbalances. Research shows that fasting lowers inflammatory markers, which can help with conditions like:
✔ Pelvic pain & tension✔ Interstitial cystitis (bladder pain syndrome)✔ Endometriosis-related pelvic discomfort
🔬 A 2019 study in The New England Journal of Medicine found that fasting reduces inflammation, oxidative stress, and pain sensitivity—key factors in pelvic floor dysfunction and chronic pelvic pain syndromes.
🔹 3. Metabolic Reset & Hormonal Balance
Pelvic floor function is deeply connected to hormonal health. Fasting can regulate insulin, cortisol, and estrogen levels, all of which influence bladder control, pelvic pain, and tissue elasticity.
✔ Improved insulin sensitivity helps reduce fat accumulation around the abdomen, which can decrease intra-abdominal pressure on the pelvic floor.✔ Lowered cortisol (stress hormone) can help relax pelvic floor muscles, reducing symptoms of pelvic tension and overactive bladder.
🔹 4. Core & Pelvic Floor Muscle Activation
When fasting, the body switches to fat burning (ketosis), which can lead to a leaner core and improved muscle function. For postpartum moms or individuals with diastasis recti, a stronger, more coordinated core means less pressure on the pelvic floor.
My 3-Day Water Fasting Experience & Pelvic Floor Insights
Day 1:
Hunger waves came and went, but keeping busy helped.
Started my fast during a 2-hour drive, which distracted me.
Energy levels were normal, but cravings kicked in around meal times.
Pelvic floor takeaway: Hydration was key! Drinking warm water helped ease bloating and digestion.
Day 2:
Woke up feeling lighter but experienced mild fatigue and a light headache.
Noticed increased mental clarity but had moments of low energy.
Hunger started to fade, but I added lemon and a pinch of salt to my water for electrolytes.
Pelvic floor takeaway: I felt less bloated and experienced easier bowel movements. No straining = happier pelvic floor!
Day 3:
Surprisingly energized and mentally sharp.
No real hunger, but food sounded appealing.
Broke my fast with a light homemade soup.
Lost 3lb in the process
Pelvic floor takeaway: I noticed improved bladder control—less urgency and fewer bathroom trips.
Breaking the Fast Safely to Support Pelvic Floor Health
Reintroducing food properly is crucial for pelvic floor health:
🥑 Start with bone broth, fruit, or steamed vegetables. These are gentle on digestion and prevent bloating.
🍚 Gradually add healthy fats, protein, and fiber. This helps maintain smooth bowel movements without straining.
🚫 Avoid processed foods and heavy meals—they can cause bloating and increase intra-abdominal pressure on the pelvic floor.
Can Fasting Help Pelvic Floor Dysfunction?
A 72-hour water fast may not be a direct cure for pelvic floor dysfunction, but its effects on gut health, inflammation, metabolism, and muscle function make it a potential complementary strategy for improving pelvic floor symptoms.
If you struggle with constipation, pelvic pain, urinary incontinence, or postpartum recovery, optimizing your gut and metabolic health through lifestyle changes like fasting could make a difference.
💬 Would you try a water fast for pelvic floor health? Comment below and share your experience!📌 Save this post for later & follow for more pelvic floor health insights!
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