It had been over a year since I'd done a true extended fast. I'd hit some 24-hour fasts, a few 36s, maybe a 48 in there. But my last five-day fast was over two years ago, and honestly, it was brutal.

The difference this time? Back then, I didn't know what I was doing. I didn't know the strategies to reduce fatigue, manage hunger, or avoid the headaches that make most people quit.

This time I went in with a plan, and what happened surprised even me.

The Setup

I started at 171.7 pounds with 17.5% body fat. The day before, I ate fully keto. The goal was to let my body start adapting to burning fat while I was still eating, so the transition into fasting wouldn't hit as hard.

A buddy of mine reached out the night before saying he was thinking about doing a 24-hour dry fast. Crazy timing. So I joined him. The first 24 hours were with no food and no water.

After that, I switched to a standard water fast with electrolytes, coffee, and a few strategic drinks that I'll break down below.

Days 1-2: Easier Than Expected

By 25 hours in, I broke the dry fast with water and electrolytes. I felt great. I wasn't starving. I didn't feel miserable—just fine.

At 38 hours, I hit the gym at normal intensity. I worked out with a buddy, pushed hard, and experienced no lightheadedness or fatigue.

By 46 hours, I was almost at the two-day mark. My energy was a little bit lower, and I was moving more slowly, but I wasn't hungry at all. That surprised me because normally hunger hits hard around day two, and then your body adapts.

At 52 hours, I had one of the best workouts I'd had in a while. Drop sets, supersets, the works. My ability to push through the burn was actually higher than normal.

Day 3: The Real Test

Day three is where most people break. I was at a baby shower with food everywhere.

My original plan was to keep this fast to myself, with no announcements or ego involved. But when everyone's eating and you're not, people ask questions. So I dropped the ego and just told them what I was doing.

The food looked incredible: the spread included pasta, meatballs, cookies, and peanut butter balls. I had them pack it up and put it in my freezer for after.

Did I experience hunger? Yes. But it was bearable. It wasn't the kind that makes you want to quit.

That night I made a drink that basically eliminated the hunger: sparkling water, apple cider vinegar, lime, and a few dashes of cream of tartar. The cream of tartar is a tool most people don't know about, but it can work wonders for appetite management. 

Days 4-5: Mental Clarity I Wasn't Expecting

By 100 hours, I crossed the four-day mark. I woke up at 4am with slight hunger that I would rate a 5 out of 10. But after water and some movement, it passed.

Something I didn't expect: I had so much more time in my day. No cooking. No sitting down to eat. I was in the zone, in flow, and getting work done.

At 108 hours, I was planning to go to bed at 9pm. Instead, I stayed up until 11:15 because my mental clarity was through the roof. I was creating content, moving the needle in my business, and just felt sharp in a way I hadn't anticipated.

Day five brought six separate client coaching calls. Deep conversations that normally take a lot of mental energy. I was there, fully presen. There was no fatigue or brain fog. It didn't feel like day five of not eating.

Day 6: The Only Rough Patch

Day six was the only day I felt less than optimal.

I had about 10 bowel movements throughout the day, which was alarming. After some research, I figured out the problem: too many electrolytes. When you fast for this long, your body can't use them all, so it flushes them out.

I stopped the electrolytes for the day, and the issue resolved itself. I hit the gym again that evening and had a solid workout.

Day 7: Breaking the Fast

Final weigh-in: 154.8 pounds. That's 16.9 pounds lost in seven days.

Now, I want to be honest here. That's not all body fat. Some of it is water, glycogen, and gut contents. When I ate again, I gained back a few pounds immediately. Two weeks later, after Christmas dinners and drinks, I was sitting at around 168. So I kept off about 4 pounds net.

If fat loss had been the primary goal and I'd been more strategic with refeeding, I believe I could have kept off closer to 10 pounds. The data showed about 8 pounds of fat lost and about 4 pounds of muscle. But here's the interesting part: my muscle percentage actually went up throughout the fast because I was lifting every single day.

Breaking the fast properly matters. Your stomach hasn't had food in seven days, so you can't just throw in a steak.

I started with bone broth and a little coffee-fueled collagen. I then waited 30 minutes, adding sauerkraut for gut health, plus some papaya and kiwi for quality, nutrient-rich carbs. I then waited another 30-60 minutes and had a full meal.

No stomach pain, no nausea. Just gratitude for food I'd been waiting a week to eat.

What Made This Fast Different

My first five-day fast two years ago was miserable. I didn't know the strategies, and I white-knuckled through it.

This time, I had the tools.

I put electrolytes in my water every day: sodium, potassium, and magnesium. This is why most people feel terrible during fasts. They're dehydrated and mineral-depleted, not hungry.

I used black coffee to suppress appetite and boost fat burning.

I consumed apple cider vinegar and lemon water throughout the day.

I added cream of tartar when hunger spiked.

By lifting weights every single day, I was able to preserve muscle and spike human growth hormone.

I also had the right mindset. I wasn't doing this as punishment; I was doing it because I believe in what fasting does for the body.

Would I Do It Again?

Yes.

When I compare this to my four-pass loop hike or my first brutal five-day fast, those felt like massive accomplishments because they were difficult. This one didn't feel like that.

It felt manageable. It felt good. And I think that's the whole point.

Fasting shouldn't be torture. Suffering through it doesn't make it more effective. The discipline is in the commitment, not in the misery.

If you're considering an extended fast, start smaller. Do a 24-hour fast. Then a 36. Build up to it. Learn the strategies. And when you're ready, you might be surprised at what your body can handle.

I sincerely hope this helps you on your fasting journey.

— Schuyler