Module 21: 7 Days. No Food. No Shakes. Water Only. (Results.)
In the early 1900's, one of the first ever fitness "gurus" came on the scene. His name was Bernarr Macfadden. He was born sickly, but claimed he cured himself and made himself strong through a combination of bodybuilding/resistance training, walking and nutritional therapies.
Many of his ideas were "out there." He's perhaps most famous for using a 7-day water only fast. He was a lifelong advocate of fasting and believed that fasting rejuvenated the body.
One hundred years ago, it was believed that fasting would make you weak. To combat that thought, Mcfadden fasted for 7 days and took before and after pictures. On his 7th day of no food, he hoisted a 100-pound dumbbell above his head and pressed it for reps -- a feat most gym-goes today couldn't emulate.
A few years ago, I got very interested in fasting. (This was well before the big intermittent fasting craze took over.) I started with a 24 hour fast when I was 18. It was brutally difficult and I felt like I was going to pass out pretty much the entire time.
But the 2nd time I attempted it, I found it much easier. Years later, I tried a 48 hour fast. Later still I completed a 3-day fast and came away convinced that fasting really did have restorative effects on the body. (I was convinced because after 3 days with no food my eyesight actually got sharper. It was trippy.)
Naturally, at that point I knew the next logical step was a 7-day fast. I can't say I was thrilled at the idea of not eating for 7 days, but once I get an idea in my head it doesn't go away until I do something about it.
So a few years back, during a hot summer when I live in Colorado, I decided to do the 7-day fast. My plan was simple: 7 days, no food. No shakes, no liquid calories. I drank water, diet soda, tea and 1-2 cups of black coffee per day.
Bernarr Macfadden would actually walk 10 miles per day during his fasts. I didn't have time for that but I did try to walk 30-60 minutes per day in the evenings. Other than that, I didn't work out.
Sadly, I lost my day-by-day journal of the experience years ago, but I still remember the important details. I lost a total of 15 pounds over the 7 days. I had minor trouble sleeping on some days, but since my body didn't seem to need much sleep it wasn't an issue.
Energy levels during the fast were not great. I found myself getting tired easily when climbing stairs or playing with my kids. But ultimately, I got through it. I broke the fast with a feast of pulled pork sandwiches, and a variety of side dishes, as well as a some craft beers. The next day, I went golfing with a friend. Had more beers, and typical golf course food. (hot dogs, hamburgers, etc.)
This was my biggest mistake. Any experienced faster will tell you to "ease" out of a long-term fast with something gentle like fruit and soups. But after 7 days, I was done with playing it safe. I paid the price and ended up sitting on the toilet almost all night.
But ultimately I was fine the next day. Once I resumed eating I immediately regained energy, strength and bodyweight. Of the 15 pounds I lost during the fast, I gained back 8 pounds over the next few days. Which means I lost approximately 7 pounds of pure fat during my 7 days without food -- a pound of day of pure fat lost.
Not the easiest diet strategy in the world, but for losing fat quickly you can't argue with the results.
I'm often asked if I'd do it again. My answer is always the same: No. But simply because I don't need to. Since that experience I've integrated many short-term fasts into my life. I do a 44-hour fast at least once every month, and 1x per week if I'm trying to lose fat.
But most importantly, I learned that most of the ideas we have about muscle loss are complete non-sense. You do NOT need to eat every 3 hours. A week away from the gym won't cause your body to catabolize muscle tissue. And a few nights of less-than-perfect sleep is not the end of the world.
If anything, those of us fortunate to live in developed country suffer from "over-nutrition" and fast is quiet possibly the simplest remedy for our self-inflicted maladies.
If you are interested in reading another person's account of a long-term fast, I highly recommend the article "Starving Your Way To Vigor" by Steve Hendricks. He covers a great deal of the history of fasting, and the details his experience with a 20-day fast.
I've secured a PDF copy of the article for you. Here you go.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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