Why I Broke My Fast at 7 Days...
182.5 lbs 34.5 inches 14 hours fasted...
Well last night I broke my fast at 168 hours. 7 Days is still a P.R. for me, and I was really shooting for 10, however for about 2 hours I started to feel like crap. Run down, very low energy, some painful hunger pangs. My metabolism was definitely tanking, not to mention the lack of water retention (as I was really craving salt). So I said, "the 170s can wait, let's see how the keto refeed goes".
I am not ashamed. I don't feel like a failure. I know that each time I push past a fasting threshold I have equipped my body with the tools needed to do longer fasts. For example, would you go out and run a 5k without training yourself? I get messages and emails from people who are constantly disappointed in themselves because they can't keep up with the amount of fasting I seem to accomplish. I also get messages from people who have done 30 day fasts, 21 day fasts etc. I don't feel bad that I haven't done those yet, because we should do this at our own pace and should not be in a hurry to "get there". I will do those fasts at some point just out of curiosity, but one thing to keep in mind, you don't "have to" do long fasts. Can they provide additional benefits? Yes. They are difficult for most if not all people. They can involve a degree of suffering and misery. They drop your metabolism, and generally are tests of endurance. If a long fast isn't going well it is because your body isn't ready yet, or it doesn't have the health that it needs to survive in a foodless environment.
Fasting is a lifestyle for me, and sprinkling in 7 day fasts here and there definitely has moved the needle for me. In conclusion of this fast I learned a few things. I learned that fat fasting is more comfortable and 90% as effective as a water fast. I learned that metabolic rate still drops on a water fast even when you start off with the fat fast. I learned that areas of the body that have little to no fat around them tend to suffer more than my fat belly area. Most of all it emphasized that I don't have to do long water fasts, I could easily sprinkle in fat fasts and still lose almost a lb per day, without shutting down the digestive system and keeping metabolism going. It is as if the fasting mimicking approach provides the minimum requirements of protein per day and keeps the hormones thinking food is available. Doctor Long was definitely on to something there, and hope he experiments further in that area. It makes sense because during a water fast 96% of our energy comes from fat and 4% from protein (gluconeogenesis). If we ate that ratio in a lower calorie form we meet that requirement.
I broke the fast with 4 free range scrambled eggs, full fat Greek yogurt, 100% cacao chocolate and heavy cream in my coffee. My energy dropped and I became sleepy about a half hour after I ate and I heard the usually stomach noises as everything fired back up. I did not have any adverse effects from the refeed, not even a trip to the bowl yet. I woke this morning after a full 8 hours of sleep and felt normal.
In the future I will lean more on the fat fast side of things, I think next time I will do a 7 day fat fast with 4 day water fast at the end. The hybrid fast (which is what I am calling it) is definitely getting added to my arsenal as long as intermittently on shorter fasts. Knowing I can get similar results with less suffering is a powerful weapon for health and weight loss to have in your arsenal.
Plans now? 2 weeks of full keto to see how much of the fast I get to keep and to ramp up metabolism. So stay tuned for refeed results and ultimately that is where a long fast should be judge. It is the ultimate way to measure long fasts success. To that end if you are having good results with shorter fasts, stick with them. Don't do longer fasts unless you are trying to break a long plateau. Do not use them to try and outfast a bad diet. You will drop your metabolism significantly and if you resume eating the bad diet afterwards your metabolism WILL NOT rebound enough for the fasting results to stay. You will often regain every lb you lost during the long fast, and usually very quickly if you are eating the standard american diet, not to mention how miserable you will feel during the fast (many can't handle the first 72 hours because of their diet). It also goes without saying that keto adaptation is HIGHLY RECOMMENDED if you are using fat fasting as a tool. That is 6-8 weeks of strict keto with no cheat days. This gives you full access to all the fat you consume and allows you to seamlessly access body fat.
I want to apologize for not getting the video posted yesterday, upload and processing took longer than anticipated, will have it posted in a few hours. Also will be filming more videos today for the week. Trying to make up for the slow content week last week. At the same time I am trying to reduce my work week to 40 hours, so I will be trying to be more efficient with content production and only work 8 hours per day. Been burning the candle at both ends a little too much and think I need to pace myself more to prevent burnout. Also means no more working through weekends unless I take a day off during the week. I want time to decompress and i feel it helps me put out better videos.
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