Water Fasting

[Bill Ryan]

Posted by leavesoftrees (here)
It sounds as though it's winter there. Maybe instead of having mangoes and celery - having a bone broth soup which would be much more warming. the ginger tea sounds like a good choice as it would have warmed you up. Hypothermia isn't good

It's actually the 6-month equatorial summer, but the nights and early mornings are cold because of the clear cloudless skies where I live in the thin air at 9,000 ft.

Right now at 8 am the room temperature here is still just 48ºF (9ºC), but I'm totally 100% fine, feeling nice and warm, and everything is all normal again. (Hot chocolate is clearly the remedy of remedies. )

It'll be a hot day pretty soon (with off-the-scale UV levels), and my dog Mara and I will definitely be heading to the mountains again for a couple hours. No celery this time! Dried apricots instead, a much better, slowly-digestible energy treat.

[Ravenlocke]

Glad you’re ok Bill. I was gonna ask you if the hot chocolate had any medicinal purpose but you answered that.

[Bill Ryan]

Posted by Ravenlocke (here)
Glad you’re ok Bill. I was gonna ask you if the hot chocolate had any medicinal purpose but you answered that.

Thanks! And all's most definitely 100% fine. On our sunny hike today I felt fitter and stronger than I'd done in a long time.

The very short-lived hypothermia thing was pretty weird. All I can think is that my internal thermostat just went wonky for a short while, somehow confused by my carb intake after the fast. But now I know that hot chocolate is such an instant fix, I'll be sure to reach for it again at even the slightest excuse!

[Blacklight43]

Well, I've been fasting again. Last Oct. I got news I didn't want to hear and refused a biopsy. Did a lot praying and started a10 day water fast. Changed my diet to an alkalizing plant based diet...no sugar! or anything with it!
My next DR. visit is in Sep. so hoping all my fasting and good healthy eating has had an effect on that bugger!
I walk 3 miles a day with friends, do all my own housework and gardening. Got a frequency generator and red light therapy wrist band. Am taking loads of supplements plus RSO tabs.
Been doing 20 min. of sun (when the sun shines here). So far have not tried Fenben/ Ivermectin /sour sop or urine therapy.
My body seems to tolerate 5 days of water fasting with minimal complaints...so my regular practice is fasting 5 days every other week.
The one good thing about my lifestyle is having to buy smaller clothes...and I am no longer considered obese.
Life's good and I do really feel Blessed.

[RunningDeer]

World No.1 Fasting Expert: Surprising Link Between Fasting & Cancer!
It Resets Your Gut Microbiome

• The Diary Of A CEO
• 12.1M subscribers
• September 1, 2025

Is fasting more powerful than any diet pill?! Dr Alan Goldhamer reveals how this simple practice burns belly fat, boosts energy, clears brain fog…and may even cure depression!

Dr. Alan Goldhamer is one of the world’s top experts on fasting, and the Founder and Director of TrueNorth Health Center, where over 25,000 people have reversed chronic illnesses through medically supervised, water-only fasting. He is also the author of books such as, ‘Can Fasting Save Your Life?’ and ‘The Pleasure Trap’.

He explains:

• How to fast without losing muscle
• Why obesity is more deadly than most diseases
• How to fix your body with water-only fasting
• How fasting treats PCOS better than medication
• Why calorie counting doesn’t work
• Why the ‘pleasure trap’ is silently keeping you sick

Source: https://youtube.com/watch?v=jDG1m_b5Ih0

00:00 Intro
02:16 What Have You Spent Your Entire Life Doing?
03:38 What Type of Fasting Are You Referring To?
04:43 What Happens to the Body During Fasting?
11:54 What Is Autophagy?
15:09 Difference Between Fasting and Calorie Restriction
17:14 Why Does Avoiding Carbs Improve Cognitive Function?
18:18 Juice Fasting
19:56 Who Are You Giving a 40-Day Water Fast To?
22:42 What Kind of Person Does a 40-Day Water Fast?
24:23 What Happens to Our Psychology When We Fast?
26:39 Could We Just Remove Processed Food Instead?
29:23 Why Would Anyone Do a Water Fast?
32:41 How Do Different Genders Respond to Fasting?
37:33 How Many Meals Do You Miss on a 40-Day Water Fast?
39:47 Do You Supplement During Water Fasts?
40:41 What to Eat After a Water Fast
42:00 Ads
44:10 Is There a Benefit to Fasting If You're Already Healthy?
47:57 Is Fasting Effective for Weight Loss?
49:31 Outcome Data from Fasting Studies
53:31 PCOS and the Menstrual Cycle While Fasting
56:52 Does Fasting Improve Other Areas of Life?
57:55 What’s the Longest a Person Can Fast?
59:13 Safety Concerns with Water Fasts
1:00:37 Common Misconceptions About Fasting
1:02:22 How Fasting Eliminates Excess Sodium
1:04:23 How Fasting Reduces Toxins in the Body
1:05:33 How Fasting Affects the Nervous System
1:06:39 How Fasting Changes Your Taste Buds
1:08:38 Ads
1:09:39 What's the Next Step If People Are Curious?
1:11:39 The Biggest Lie That's Ruining People's Lives
1:14:43 What Do 40-Day Fast Patients Struggle With?

[leavesoftrees]

From Scott Crompton, who uses EVOO (Extra Virgin Olive Oil) to quell hunger pains in the initial stage of a fast. Also the importance of using electrolytes.

https://www.facebook.com/scott.compt...2qiyoxO0Zkbnhs

Snacking on your OWN FAT is the magic. Did you ever think of fasting in that way? Some of the main considerations during a longer fast is to keep electrolytes elevated. There's a process when the body switches over to SNACKING-ON-YOURSELF to be very mindful of...

• Fat
• Adipose
• Strategic Targeting

Roughly during the first 18 to 24 hours of fasting, the body depletes its glycogen stores, which are primarily held in the liver and muscles along with a significant amount of bound water—roughly three to four grams of water per gram of glycogen. As glycogen is broken down for energy, this stored water is released and excreted through urine, leading to a rapid drop in body weight and a noticeable reduction in puffiness or bloating, especially in the face, hands, and abdomen.

At the same time, insulin and leptin levels fall sharply, prompting the kidneys to excrete excess sodium and, to a lesser extent, potassium to maintain fluid and electrolyte balance. This process, often called the "electrolyte drain," results in the loss of several grams of sodium and smaller amounts of potassium daily, which helps flush out retained fluid and contributes to the visible de-puffing many people experience as the body transitions from burning carbohydrates to burning fat.

Once glycogen is mostly depleted, the body shifts into full-on fat-burning mode and begins producing ketones for fuel, marking the entry into early ketosis. The initial release of water and electrolytes can cause temporary symptoms like fatigue, headaches, muscle cramps, or dizziness if losses are not replenished. While the body gradually adapts to stabilize electrolyte handling over the following days, the early phase often feels most pronounced because of this combined water and salt excretion. Here is why people who have been doing fasts for decades (like myself) know to supplement with electrolytes—such as adding salt to water or consuming potassium-rich sources when appropriate—helps mitigate these effects and supports a smoother transition into sustained fat-burning without severe discomfort.

On the water fast I'm doing now (literally water and electrolytes only), I'm altering it up a bit. I've obtained high polyphenol, early-harvest extra virgin organic olive oil from Crete that's on a grove that's from 100+ year old olive trees and packed in dark glass bottles. Part of the magic is the sunlight and how the olive tree is growing. About 2 to 3x per day, I'm adding a pinch of sea salt to about a tablespoon of olive oil to keep the electrolytes higher, but the olive oil's specific polyphenols sends a message to the body to target bodyfat as fuel. The olive oil, within a few minutes or even immediately, destroys the hunger signal from the ghrelin hormone. And taking the oil doesn't harm the fast in any way either... it does the opposite by enhancing the fast.

Some people do an all-egg fast for many days or an all-sardine fast. I've also tried those and they work well too. Bone-broth fasts are also a thing. However, they all have the potential to disrupt the fast a bit to take away from body-fat burning, and there are other potential issues with sourcing. There's also an issue with potentially breaking the fast when eating eggs or sardines as it can stimulate too much of a hunger response and too much turning on of the digestive tract, so it can be hard to maintain the fast and make it closer to a real fast for deeper autophagy, cell repair, wound healing and other benefits. The main reason why most people have a harder time pushing through a fast are tied to these three factors:

1. Very carb-heavy in lifestyle, so when trying to switch to fasting for a few days, there is very little metabolic flexibility (the changing of mitochondrial complex I to complex II).
2. Lots of lethargy and feeling like all energy has drained from the body (electrolytes drain out and this brings down the person into a slump to need energy: aka food, to live normally).
3. Ghrelin can swing out of hand and the hunger pangs can be so strong that it will break the fast; generally this is also tied to people being used to a higher carb-diet and higher insulin swings.

In other words, I'm laying out here what I've personally experienced having done sooooo many types of fasts. So when a person eats lower-carb and/or ketogenetic, point #1 is addressed. When a person understands the electrolyte transition and is able to bring more electrolytes in during a fast, #2 is addressed. The last one is often the hardest, but the EVOO works to solve that for some that need it. And it's enhancing the fast rather than taking away from it.

The sweetspot for a fast I've found is a 36 to 72 hour fast about once every few weeks. But I haven't done a prolonged fast for about a year. This one I'm currently on may turn into that. Instead of going about a day and half, I might push this one into a 5, 10 or even longer fast if my method works like I think it will past the 60 hour mark. Generally, for overall metabolic health, it makes sense to me to stick with about a 36 hour fast every one or two weeks (like from a Friday evening and eating again on Sunday). I think it makes more sense to do one weekly fast than a prolonged IF that's hitting 18 to 22 hours per day, like an OMAD approach. OMAD each and every day can be stressful to certain organ systems over longer periods of times, like the thyroid. Keep in mind what I laid out here with electrolyte draining past the 18 hour mark. Hitting the 36 hour mark gets us deeper healing and autophagy, which is arguably more powerful once per week than a regimen of constantly hitting the 18 to 22 hour mark every day.

Generally, my week might look like 12 to 14 hours of daily fasting. Then one 24 to 36 hour fast once per week. About twice per year, I like to push a much longer fast into the 5 to 10 day period, unless I feel really good on that fast and extend it even longer. I've done several 12 to 15 day water fasts in the past. But I've never done them with EVOO, only water and electrolytes. At times, I'll use binders as well, as fat-liberation also releases toxins into the blood. Also, the liver likes to dump toxins as we sleep, so I'll often use a binder just before bed.

[bojancan]

Thank you for a reminder... I am old.. nearly 80... and I was fasting two times per year... for a month... I am healthy woman... and I will do that again in march... you remind me to that... so thank you leavesoftrees!

[Bill Ryan]

Posted by leavesoftrees (here)
From Scott Crompton who uses EVOO (Extra Virgin Olive Oil) to quell hunger pains in the initial stage of. a fast.

Thanks — could you kindly post the link to the article?

[leavesoftrees]

Posted by Bill Ryan (here)

Posted by leavesoftrees (here)
From Scott Crompton who uses EVOO (Extra Virgin Olive Oil) to quell hunger pains in the initial stage of. a fast.

Thanks — could you kindly post the link to the article?

This is the link to his FB post

https://www.facebook.com/share/p/176CgV2QUZ/

[Bill Ryan]

Posted by leavesoftrees (here)

Posted by Bill Ryan (here)

Posted by leavesoftrees (here)
From Scott Crompton who uses EVOO (Extra Virgin Olive Oil) to quell hunger pains in the initial stage of. a fast.

Thanks — could you kindly post the link to the article?

This is the link to his FB post

https://www.facebook.com/share/p/176CgV2QUZ/

Many thanks — I very slightly edited the text in your post above for easier reading.

[RunningDeer]

I switched from King Oscar Wild Caught sardines to Wild Planet Wild Sardines in Water. King Oscar is too fishy. What helped was I rinsed them off. Wild Planet sardines aren't fishy and I enjoy the texture.

My goal isn’t weight loss. It’s for the other benefits like body composition, quality nutrients, and autophagy. Autophagy is where your body’s cells clean out and recycle damaged or unnecessary components. Also it's a great source of protein which builds and repairs muscles. (see next post)

~~~~~~~~~~~~~~~~~

Autophagy plays a crucial role in:

• Cell health & renewal – removes damaged parts so cells function better
• Disease prevention – linked to lower risk of conditions like Cancer and Alzheimer’s disease
• Immune defense – helps eliminate harmful bacteria and viruses
• Longevity – associated with aging and lifespan regulation

~~~~~~~~~~~~~~~~~

Dr. Dom D’Agostino: A sardine fast changes the body composition in a way that's more favorable to water only fasting. It also preserves your energy levels. When you come to the end of the fast, you’re not in a nutrient deprivation state. And it also doesn't alter your hormones like testosterone and other things which can be suppressed if you especially you go on for three days.

Neuroscientist: #1 Way To Lose Weight & Double Autophagy [EAT THIS]

April 4, 2026

The science-backed protocol to double autophagy and lose weight using sardine fasting, with Dr. Dom D’Agostino. Try ARMRA Colostrum for yourself, go to armra.com/theprimalpodcast or enter code THEPRIMALPODCAST to get 15% off your first order.

Is there a single "metabolic switch" that can accelerate weight loss while repairing your cells? In this episode, world-renowned metabolic researcher Dr. Dom D’Agostino (PhD) joins us to explain the science of autophagy, ketosis, and the gut microbiome. Referencing decades of laboratory research and clinical observation, Dr. D’Agostino explains why the traditional "calories in, calories out" model fails to account for cellular signaling and nutrient density. From the specific biochemical benefits of "sardine fasting" to the role of ketones in preserving gut barrier integrity, this conversation provides the medical clarity needed to optimize your biology. Whether you are looking to reverse metabolic dysfunction or seeking the latest data on nutritional ketosis, this episode bridges the gap between science and practical human experience.

In This Episode, We Reveal:

• The Autophagy Switch: A scientific breakdown of how to double cellular "cleanup" and the specific dietary triggers that initiate protein recycling.
• The Sardine Fasting Protocol: Why this specific high-protein, high-omega-3 approach is a clinical powerhouse for metabolic health and rapid ketosis.
• Ketosis & Disease Prevention: Moving beyond the scale to understand how ketones function as signaling molecules for longevity and neuroprotection.
• Gut Barrier Integrity: The relationship between the microbiome and metabolic health, and why maintaining the gut lining is the first line of defense against systemic inflammation.
• Translating Research to Reality: How to apply cutting-edge metabolic data to daily life for sustainable weight loss and disease prevention.

Timestamps:

00:00 – Intro
02:11 – The One Biomarker That Rules Them All
04:27 – What Is Sardine Fasting?
12:05 – His Body Changed In 3 Days
15:39 – Does Sardine Fasting Target Visceral Fat?
16:33 – His Insulin Was Flagged As "Too Low"
18:25 – The Cholesterol Debate On Keto
21:42 – Bone Health On A Ketogenic Diet
25:13 – Which Sardines To Buy And How Often
28:14 – The 3-Day Monthly Reset
31:45 – What Ketosis Does To Your Gut
34:34 – Can Ketones Protect Your Brain?
37:46 – The Powerlifter Who Was Told He'd Die
44:44 – Ketones And The Longevity Pathways
50:10 – The Blood Marker More Important Than LDL
55:36 – Does MCT Oil Actually Boost Ketones?
59:37 – Five Foods A Neuroscientist Eats Daily
01:09:43 – The One Keto Food Quietly Killing Your Results

Source: https://youtube.com/watch?v=hzU7mLn6A1A

[RunningDeer]

Partial repost from the Staying Alive thread:

[snip]

I’ve made strength training a regular part of my routine, including exercises like dumbbells, squats, chair squats, and heel-toe raises. These help me build and maintain muscle, supporting overall health and reducing the risk of sarcopenia.

* People naturally lose muscle mass with age. This process is called sarcopenia, and it begins gradually as early as your 30s, accelerating later in life.

I also track my protein intake. Protein builds and repairs muscles. It’s important for optimal muscle and cellular health, aging, disease prevention, and optimal body composition.

Some notes I’ve gathered along the way:

Older adults need more protein per meal, not just per day. With aging, the body becomes a bit less responsive to protein. Therefore you need slightly higher protein per meal to maintain muscle and bone.

The Bigger Longevity Predictors (for age 76), the strongest predictors of survival are:

• Leg strength
• Grip strength
• Walking speed
• Balance
• Bone density
• Recovery from illness

Not:

• Visible muscle gain
• Lower body fat
• Scale weight

If you maintain strength and avoid frailty, you’re in the protective zone.

If someone maintains consistent resistance training and adequate protein intake (whether omnivore or carnivore), the loss is much smaller than average but some age-related decline still typically occurs due to hormonal changes, neuromuscular shifts, and recovery capacity.

Here’s what research generally shows:

Average Muscle Mass Loss (Sedentary Adults)
These are approximate cumulative losses compared to peak muscle mass (typically around age 30–40):

• Age 50: ~5–10% loss
• Age 60: ~10–20% loss
• Age 70: ~20–30% loss
• Age 80: ~30–50% loss

After age 60, the rate often accelerates to about 1–2% muscle mass per year, and strength declines even faster (1.5–3% per year).

With Consistent Resistance Training + Adequate Protein

If someone:

• Lifts weights 2–4x per week
• Eats adequate protein/kg per bodyweight daily
• Maintains adequate calories and sleep

The numbers change significantly:

• Age 50: ~0–5% loss
• Age 60: ~5–10% loss
• Age 70: ~10–15% loss
• Age 80: ~15–25% loss

Some individuals maintain nearly all their muscle mass into their 60s and even 70s with proper training.

Bottom Line
If you:

• Train hard consistently
• Eat sufficient protein
• Maintain calories
• Prioritize sleep

You can likely limit lifetime muscle loss to:

• ~5–10% by 60
• ~10–15% by 70
• ~15–25% by 80

Instead of the 30–50% seen in sedentary aging.

[RunningDeer]

Brunch (sardine fast): sardines with apple cider vinegar and Redmonds unrefined mineral salt.

Sardines are a highly nutrient-dense, protein-rich food that sustains you.

• High-quality protein → helps with muscle repair and satiety
• Omega-3 fatty acids → support heart and brain health
• Calcium (if you eat the bones) → great for bone health
• Vitamin D & B12 → energy, immune support, and brain function
• Iron & selenium → important for blood and metabolism

[ThePythonicCow]

Posted by RunningDeer (here)
I switched from ... King Oscar Wild Caught sardines to ... Wild Planet Wild Sardines in Water.

I get Wild Planet Wild Sardines in Olive Oil, With Lemon, Lightly Smoked, then I pour off the (likely ordinary grade) olive oil that comes in the tin, to replace with some La Tourangelle Extra Virgin Olive Oil (the best olive oil I've found so far), Carlson Cod Liver Oil, salt (yes, Redmonds unrefined mineral salt), fresh ground pepper and a little chili spice. A distinct tang is the mark of a fresh olive oil rich in polyphenols.

(But RunningDeer definitely has a better bowl than my boring white one.)

[Chip]

Posted by ThePythonicCow (here)

Posted by RunningDeer (here)
I switched from ... King Oscar Wild Caught sardines to ... Wild Planet Wild Sardines in Water.

I get Wild Planet Wild Sardines in Olive Oil, With Lemon, Lightly Smoked, then I pour off the (likely ordinary grade) olive oil that comes in the tin, to replace with some La Tourangelle Extra Virgin Olive Oil (the best olive oil I've found so far), Carlson Cod Liver Oil, salt (yes, Redmonds unrefined mineral salt), fresh ground pepper and a little chili spice. A distinct tang is the mark of a fresh olive oil rich in polyphenols.

(But RunningDeer definitely has a better bowl than my boring white one.)

These are the ones I get too.
I can’t quite get used to sardines packed in water.
I will add some extra lemon and coarse Celtic salt for taste.
Sardines have become a staple and I’m always looking for best price now as I’m averaging 2 cans a day.
I plan on a fast with them as soon as our out of town guests leave.

[RunningDeer]

Posted by Chip (here)

Posted by ThePythonicCow (here)

Posted by RunningDeer (here)
I switched from ... King Oscar Wild Caught sardines to ... Wild Planet Wild Sardines in Water.

I get Wild Planet Wild Sardines in Olive Oil, With Lemon, Lightly Smoked, then I pour off the (likely ordinary grade) olive oil that comes in the tin, to replace with some La Tourangelle Extra Virgin Olive Oil (the best olive oil I've found so far), Carlson Cod Liver Oil, salt (yes, Redmonds unrefined mineral salt), fresh ground pepper and a little chili spice. A distinct tang is the mark of a fresh olive oil rich in polyphenols.

(But RunningDeer definitely has a better bowl than my boring white one.)

These are the ones I get too.
I can’t quite get used to sardines packed in water.
I will add some extra lemon and coarse Celtic salt for taste.
Sardines have become a staple and I’m always looking for best price now as I’m averaging 2 cans a day.
I plan on a fast with them as soon as our out of town guests leave.

To keep costs down, you can mix in a more affordable brand alongside the Wild Planet cans. That’s what I’ve been doing to work through my King Oscar stash. I usually have two cans per sitting, though I keep them separate rather than combining them. As mentioned, a splash of Bragg’s apple cider vinegar & salt pairs really well with them.

• NOTE: If you’ve never tried sardines before, the smell can be a bit strong when you first open the can, but it’s much milder once you start eating.

[ThePythonicCow]

Posted by RunningDeer (here)
a splash of Bragg’s apple cider vinegar

Dang - you're right! Back in my "salad days", I used to enjoy a vinegar and oil dressing. I should have remembered those two work well together.