As a 57-year-old certified fitness trainer, nutritionist, bodybuilding coach, and math professor at Full Sail University, I live by the numbers. From calories in versus calories out to workout volume and nutrient density, I measure everything. But nothing could prepare me for the mental and physical challenge of my recent 7-day fasting journey.
Originally planned as a 3-day fast to reset my diet and detox my body, the experience turned into a 7-day transformation—physically, mentally, and spiritually. Here’s how it unfolded, day by day, along with key lessons learned.
What Was Day 1 Like on the 7-Day Fasting Journey?
Hellish. That’s the most accurate word. I had only fasted for one day in the past. This time, I committed to three. The cravings were intense, and the hunger was constant. I drank water and coffee and tracked my ketone levels, which hit 20 ppm. My weight started at 169.3 lbs, measured via Hume, my health app of choice.
My back workout that day was tough—not due to weakness, but because of mental fatigue. I walked throughout the day to stay occupied and avoided the kitchen completely. Surprisingly, I slept deeply that night, which was the first sign of my body adjusting.
Did the Body Adapt on Day 2?
Absolutely. Hunger started coming in waves instead of as a constant force. My leg workout, including squats and deadlifts, felt risky on an empty stomach—but post-workout, I wasn’t hungry at all. It felt like the caffeine and workout replaced the need for food. My confidence grew, and I knew I could complete the initial 3-day plan.
What Changed on Day 3 of the Fast?
Everything. I barely felt hungry, and I had real energy. My ketones remained steady at 20 ppm. My workout focused on arms—chin-ups, dips, curls, and skull crushers. The hunger disappeared, and my mindset shifted from surviving to thriving.
By the end of Day 3, I made a bold decision: I would extend my 3-day fast to a full 7-day fasting journey.
How Did Day 4 Present a Warning Sign?
I introduced green tea alongside my usual black coffee. This combo, lacking the buffer of food or electrolytes, caused heart palpitations. My ketone meter jumped to 45 ppm. While I felt fine otherwise, this was a red flag.
My shoulder workout went well, but the caffeine spike was a clear signal to tread carefully with stimulants while fasting.
Did Concerns Grow on Day 5?
Yes. It was Saturday, my rest day from weightlifting. I walked on the treadmill and kept an eye on my ketone meter. It showed 51 ppm. I started to feel like my body was entering risky territory.
It wasn’t hunger—it was the question of whether my body was producing too many ketones, risking ketoacidosis.
How Did Social Triggers Affect Day 6?
Sunday was the hardest mentally. I went to the mall, and being around food wrecked my euphoria. The hunger returned—not from physical need, but psychological cues. Cravings surged from the smell of food.
I had only one cup of coffee and kept my distance from tea. My ketones still hovered at 51 ppm.
What Did I Learn by Day 7?
Monday arrived, and I tackled my chest workout. No coffee. Four breath samples showed ketone readings as high as 53 ppm. I felt alert, but cautious.
Here were my key takeaways from this 7-day fasting journey:
- Avoid hard workouts during extended fasts: They deplete more than they benefit during extreme calorie restriction.
- Caffeine needs to be monitored: Without electrolytes and nutrients, it can trigger heart irregularities.
- The psychological battle is real: Hunger is easier to control than cravings triggered by the environment.
- Stay away from food stimuli: Now I understand why Jesus fasted in the desert—no triggers, no temptations.
- Weight dropped from 169.3 to 159.7 lbs: A solid 9.6 lb loss, mostly water and glycogen, but also some body fat.
What I Learned: Benefits and Missteps from My 7-Day Fasting Journey
🗣️ Pull-Quote:
“This wasn’t just about skipping meals—it was about resetting my body, challenging my mind, and proving what discipline can achieve.” – Terry Clark
💪 The Benefits I Gained from the Fast
I became metabolically flexible.
By Day 3, I was in deep ketosis—ketone readings exceeded 50 ppm. That shift from glucose to fat as fuel gave me clean energy, focus, and mental clarity. My metabolism had officially rebooted.
I beat my cravings instead of feeding them.
I went from constant hunger on Day 1 to near zero by Day 3. But the real win came on Day 6 when I walked past food at the mall and didn’t give in. I now see hunger and cravings as separate battles—and I won both.
I lost weight and inflammation.
I dropped from 169.3 to 159.7 lbs in 7 days. Yes, some of it was water and glycogen, but it was also fat and inflammation. My joints felt better, and my body looked leaner.
My energy went up, not down.
Contrary to what many expect, my energy levels improved. I trained daily—back, legs, shoulders, arms, and chest—and still had enough in the tank for walking and thinking clearly. Fasting doesn’t mean fatigue if you do it right.
I unlocked a new level of mental strength.
I never thought I could go more than a day without food. But I went seven. As a math professor and coach, I thrive on evidence—and this fast was proof of what’s possible when purpose meets discipline.
🚩 The Mistakes I Made During the Fast
I lifted too heavy, too soon.
Leg day on Day 2 with squats and deadlifts? Probably not my best call. While I got through it, fasting and heavy lifting don’t always mix well. It can deplete recovery reserves and lead to central fatigue.
I went overboard with caffeine.
By Day 4, adding green tea to black coffee caused heart palpitations. No food and no electrolytes meant my body couldn’t buffer the stimulation. Lesson learned: caffeine without nutrients is like pressing the gas with no brakes.
My ketone levels got dangerously high.
Ketones rose to 53 ppm by Day 7. While that sounds great for fat burning, it’s a red flag. Anything above 50 ppm needs close monitoring. Too many ketones without proper hydration or minerals can stress the system.
I underestimated how powerful food smells are.
I felt fine until I walked into the mall. Suddenly, I wanted everything. The takeaway? Hunger is biological, but cravings are environmental. And if Jesus had to fast in the desert, now I know why.
I didn’t prep for refeeding.
After fasting, the body is like a sponge. You can’t just slam it with a burger. I didn’t map out my refeed strategy well, and next time, I’ll start with bone broth, electrolytes, and light protein to ease digestion and control insulin response.
📌 Trainer Tip Box:
🔹 Hydration is non-negotiable
🔹 Monitor ketones—but don’t chase high numbers
🔹 Stick to light or moderate workouts
🔹 Avoid food environments after Day 3
🔹 Plan your refeed at the same time you plan your fast
✅ Mobile-Friendly Key Takeaways
- I lost 9.6 lbs in 7 days
- My ketone levels peaked at 53 ppm
- Hunger disappeared by Day 3
- Caffeine must be moderated when fasting
- Resistance training should be scaled back
- Emotional cravings peak around food, not in isolation
- Refeeding must be strategic to avoid digestive shock
Should You Try a 7-Day Fasting Journey?
Fasting is a powerful tool, but it’s not for everyone. Extended fasting without supervision can be risky, especially with high caffeine intake, hard workouts, or pre-existing conditions. Always consult your physician before starting a multi-day fast.
This fast reset my mind and body. I gained more than I lost—and not just in terms of weight. It reconnected me with discipline, mental strength, and the power of metabolic adaptation.
Key Takeaways from My 7-Day Fast
- Track ketones and body metrics like weight and heart rate
- Avoid overtraining during prolonged fasts
- Limit stimulants like coffee and green tea
- Stay isolated from food cues
- Use technology like Hume and a ketone meter to monitor health
- Learn from the numbers—math doesn’t lie
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