46 to 64+ Hours extended fasts: My One-Month Long Trial

***LIVE PUBLIC DRAFT***

I decided to embark yet another prolonged fasting challenge. On top of usual weekdays 20+ hour fasts (with <16 hours combined eating windows on weekend) – begins my extended fast on Sunday. Breaking at Tuesday 10PM.

In total between Sundays to Tuesday ~ 46 hours and fifteen minutes. Across five (5) weekly attempts.

One – July 20th-21st: 46-47 hours.
Two – July 27th-28th: 46-47 hours.
Three – August 3rd-4th: 46-47 hours.
Four – August 10th-12th << this here I am extending to sixty-nine (69) hours.
Five – August 17th-18th << back to 46-47 hours.

The rest? Standard 21:3 on weekdays. Weekends = carb allowance in 16:8 formatting.

For those new to this initiative, welcome once again, to the Internet’s least visited independent thoughts on nutrition. Please read and spare a little impartiality, where and when you can.

Live-It-Forward,

AW.

Rationale & Summary

TLDR: curiosity get the better of me given the recent news.

If I can save at least 2000+ calories for another day – why not? I decided to prepare myself for the next rainy days, weeks and perhaps months – to come.

Why Sunday? I’d wager this would be the easier period to “prepare”. As both liver + FFM (fat free mass) glycogen storage is adequate to withstand upcoming fasting periods, considering also the prior years of 20+ hours weekday fasts behind me (thanks to Pavlovian Conditioning, perhaps).

So far, everything proves doable. There were even times where hunger still was not fully ravenous. Just plain tiredness, malaise, and fatigue.

Of course – quibbles and complaints are still with me. Gut distension, depending on level of fibre intake during weekends feed, for instance. Then, there’s quality of sleep – I’m still troubleshooting and understanding ways on improving these, as well as the why.

At least, the world did not end. I can still do work. Albeit without speaking a word at all.

I am coping. Though reminiscent to where I was, in the years 2018-2021.

What I did

To repeat and to clarify within Cyclical Keto/Low Carbohydrate (LC) with IF way of eating:

(Rest) Sunday mild: IF (16:8) beginning 6:30 or 7PM, Carb allowance ~ around 200g.. Evenings 10PM onwards ~ begin the 48 hours fast.
Mondays: fast as usual. fasted training, as usual. No calorie intake.
Tuesday: fast as usual. Fasted training. Maintenance calories. LCIF.
Wednesday: 20-21 hours fast as usual. Another fasted training (if I’m up to it). Maintenance calorie. LCIF.
- Except on August 11th-12th – embarked on 60+ hours for the very first time.
Thursday: 20-21 hours fast as usual. Another fasted training. Maintenance calorie. LCIF.
Friday: 20-21 hours fast as usual. Another fasted training. Maintenance calorie. LCIF.
Saturday: mild IF (16:8) beginning 6:30 or 7PM, carbohydrate allowance(s). Carb allowance ~ around 200g.

On each Prolonged Fast day/s ~ what exactly do I have?

When the sun still up – just instant / granulated / freeze dried coffees and salt (potassium chloride).

For those wondering how much ratio of sodium to potassium ratio, I have been using at least a 2:1 rule throughout all low carbohydrate eating + IF years ~ every single pinch of sodium (or dusted salts), two pinches of potassium chloride. Just as insurance to help meet the 4.7 grams touted daily requirement.

Between 9:45PM-11:30PM after fasted training this is what I have flavoured cordial with water. Squeeze of lime, extra salts – potassium chloride and sodium chloride, 1x low dose Vitamin K2+Vitamin D (dried tablet), 1x magnesium glycinate.

More importantly not just as insurance – Vitamin C / ascorbic acid. Finger pinch amounts. Just under one gram worth.

Throughout all my years Vitamin C is what I view with great skepticism that I very rarely, if ever felt any inclination, or intuition to need supplementing. Until now. I felt that gut distentions becomes a little more manageable, including mental stress handling – in terms of fore-sighting and bearing (at/or within the moment).

However something worth considering is whether or not high dosages do affect the beneficial after effects – of training / exercise adaptations. There is currently no consensus on this, including Vitamin E. For now – I err on the cautious side by not taking it during (as intra) or as pre(before) training.

Other notable supplementations / what I no longer take

Next chief importance is probably obvious – Magnesium. I take anywhere up to 4x tablet glycinate forms, equating to 400-450mg total; as insurance. Split throughout day and night; more intake reserved towards the latter. During the day I only take small bite up to 1/2 a tablet depending on level of stress anticipated.

However, things that I DO NOT , at least during the prolonged fast window :

From my previous 40+ hour journal – I posited that incorporating chamomile tea; would bring a calming effect both gut and mental wise. However it did not. It only reawaken the gut distension throughout the night. I’d simply drink more hot water, instead.
High dose Vitamin D. For context I recently tinkered with 10kIU with 200 mcg K2 MK7, which is a higher dose than what I usually intake in the last few years at 5kIU. Interestingly – there is a slight tightness in the chest if I take it everyday unless stopping the dose entirely. Hence, I only take Vitamin D only during higher calorie intakes on weekend(s). Leaving weekdays experimental intake here only as low dose 1kIU (but still containing K2MK7).
B Vitamins – especially niacin, NR/ nicotimanide ribosome, niacinamide. My experience upon taking NMN precursors during fasting windows introduces a slightly added feeling of jittery, very ligh-fever like states one could attribute as the famous flushing. Hence, from a purist view, I don’t take these at all.
ALCAR / Acetylated L Carnitine ~ this might be surprise to many people. ALCAR, like B vitamin, to me does also contribute to that jittery feeling, at least from what I can remember back from my previous extended fast trials in 2022.

“What about training?” + a little retro (20 yrs+).

Since I have been doing work (applying for jobs, upskilling, reading, working on concept IPs, inc. re-writing the entire book) at various public libraries I had to redeem myself by exercising more.

Hence, I am actually increasing my training frequency to as much as six (6) days per week. Entirely fasted. Limited rests, higher sets, <45 seconds rest in-between. RPE scale no more than six (or 7 if I’m confident).

Another reason? Very cold here in Perth winters. Remaining stationery is worse.

So here is what my training program consists, for anyone curious.

Mondays ~ uppers focused 6 to 7 exercises, completely fasted, just water, sugar free cordial, salts. < 1 hour.
Tuesdays ~ same as above – lowers – up to 5 or 6 exercise depending how much time. < 1 hour.
Wednesdays – supposedly a rest day -but a “backs + lowers” accessory as up to 6 exercises. < 1 hour.
Thursdays – Backs + Lowers, essentially a repeat of Wednesday.
Fridays – Backs + Lowers, essentially a repeat of Thursdays.
Saturdays -Backs + Lowers, essentially a repeat of Fridays.
Sundays (rest).

My “pre” usually consists of nothing but extra potassium chloride (be forewarned too much in my experience = slow/skipped heartbeats), in sugar free cordial mix with water. Small, tiny bite of B3 / Nicotiamide Riboside maybe. But throughout these experiments – I went all-in, without anything at all, apart from two things.

Can’t remember how many years it has been ~ but in my workout stash/bag I always reserve some baking soda and aspirin.

Followers of Dr Ray Peat might be right on apsirin. A little baking soda, more than just sweat odour control – helps me cope through last working set/s. Aspirin – as far as potential ergogenic effects go, despite current studies suggesting otherwise – I do not believe they’re universally detriment. So long I don’t take huge dosages repeatedly (think ONE gram+).

I didn’t actually started taking these until around Week #4 when things do get genuinely tough.

I am approaching towards the age where physical bout of stress, obviously very stressful – is believe it or not, a voluntary passage of life. You survived training productively for how long? Ten? Twenty? Thirty years later and guess what? You have not broken any bones. The most delirious injury I had was a disc annulus tear on on the L4/5/S1 lumbar spine; prior to me discovering hallmark features of AS / Anyklosing Spondylitis.

I am not a personal trainer nor fitness “competitor”. One can avoid exercise, and still be alive on the other side; uninjured*. Besides, nobody cares how much you lift, nor even aware that you lift. Though one should admit – people treat you better if you are already visually privileged (Knox & TenEyck, 2023). No mystery there.

But what about Psychosocial stress? Keeping food on the table? Proving your worth to pay the bills? That is not optional. That is lifelong wear and tear (“Allostatic” stress) on the psyche. Research I shared before – the White Hall Studies #one and #two , and this adds weight to evidences that prolonged social stressors as potentially more detrimental than effects of chronic exercise, alone.

*No. Before anyone think I am anti-exercise- quite the opposite. You’ll pay with either metabolic or physiological debt(s) coming your way if sedentary is your lifestyle choice.

Metabolic metrics

I no longer have the luxury investing in ketone meters anymore. The thought of chasing “ketone” numbers is superficial metrics in and of itself anyway. At least I know what it’s like experiencing ketones much higher, than even the “guru”s” out there, no names need mentioning. TLDR; yes you will experience slight fever and “burning”. No, you will not die. And no, it’s not a “superpower” like state either.

Hence, the only metrics I have is glucose. By around hour mark 36 ~ glucose reading hover anywhere between 4.5 MMOL. By second day, around 3.7-4.0 MMOL. By 64+ hours mark it is <> Tired? Sure. Collapsing? No.

Unfortunately, my glucose strips is running close to their very last number. Hence my apologies I had to skip testing on the first Trial.

The 4.1 MMOL slightly higher reading was because I had a surplus of carb intake from oatmeal, which for trivia, I haven’t incorporated back for quite sometime (2 months+) as I found myself just fine on ISO-caloric ratio during weekends where supposedly – a full “refeed” day takes place.

And….what did I eat to “break” the fast / end the prolonged fast?

<insert large pizzas. Entire tubs of ice creams. A gallon of milk. entire cheesecakes and other cheat meals here>

Except ~ I lied.

After fasted training on Tuesday (and/or Wednesday) – I continued eating the same batch. Mix of beef cartilage bones (neck, sternum, back and knuckles), eggs, and plant based Buffer Foods (for example – blue boiler peas/ cowpeas/ or Soya Wadi batch). I’m still working on that video.

Frugality and humility at its “finest” dine-in experience. 1200 kcals easily with extra eggs, sardine and/or cheese if available.

Summary

So, what does all this mean for you? I don’t know. Those already in it much longer than I do, think days to weeks at a time, hardcore “dry only” regime, probably read mine as “Meh, I’ve been through worse”.

My prolonged fasting regiment and supplements have somewhat changed, in favour to ensuring three things: minimising gut distension, overall stress tension / restlessness, and improving sleep quality. I think Vitamin C, not a huge amount that is, might prove something useful even though it is purpoted / contested as unnecessary. On top – ordinary salts including potassium chloride and not forgetting magnesium ~ being non-negotiable given I have a slow(er) COMT profiling.

Sadly, sleep quality is still among the more difficult mysteries I’m still troubleshooting. Some prolonged-fasts are okay, some are worse.

I never proclaim to be “messiah” or giving “holier-than-thou” armchair signalling. All I’m offering is my own share, a glimpse to what life is like, if one gives curiosity, challenge, and inquiry a chance.

If eating three square meals a day satiates you. Then don’t change. Conform to your own linearity. This way of eating, manifesting to way of life, took me seven (7) years dating exactly from Christmas Eve of 2018; back when nobody (at least around me) cares about challenging their own ways of eating.

One thing for certain. I don’t chase numbers. I chase feeling, contentment and discovering – layer/s previously thought impossible.

That, is what intermittent fasting is for. The journey to reason with one’s self, against tests of time.