About
Why a year. Why three days. Why publicly.
I'm not a doctor, a coach, or a longevity influencer. I'm one curious person who wanted to know what happens to a body and a mind when fasting becomes a steady rhythm rather than an occasional event.
The protocol is simple in shape: three full fasting days a week, every week, for 52 consecutive weeks. The specific days aren't fixed — instead of locking into Monday / Wednesday / Friday, I choose each week's three fast days as it unfolds, based on travel, training, social life, and how my body is responding. On eating days I aim for ordinary, whole-food, vegetarian meals. Nothing exotic. Nothing for sale.
I'm tracking what I can measure (weight, blood pressure, VO2 max, DEXA scans, metabolic panels) and what I can only describe (mood, cravings, focus, the quieter stuff). I'm publishing it all in the open — partly to keep myself honest, partly because writing it down helps me notice patterns I would otherwise miss.
FAQ
Common questions
- Is fasting three days a week safe?
- For healthy adults, multi-day fasting is generally considered safe when done thoughtfully, with adequate hydration, electrolytes, and medical guidance. It is not appropriate for people who are pregnant, breastfeeding, underweight, have a history of eating disorders, diabetes, or are on medications affected by fasting. This project documents one person's experience and is not medical advice — talk to a qualified clinician before trying anything similar.
- What does a fasting day look like?
- A fasting day means no caloric intake — only water, plain tea or coffee, and electrolytes (sodium, potassium, magnesium). The three fasting days each week are not fixed to specific weekdays; they're chosen week by week around travel, training, and social life.
- What biomarkers are tracked?
- Weight, blood pressure, resting heart rate, VO2 max, DEXA body composition scans, and full metabolic blood panels (lipids, glucose, HbA1c, insulin, inflammatory markers). Subjective measures like sleep, mood, focus, and cravings are logged alongside the numbers.
- What is a DEXA scan?
- DEXA (dual-energy X-ray absorptiometry) is a low-dose X-ray scan that measures bone density, lean muscle mass, and fat mass — including visceral fat. It's one of the most accurate ways to track body composition changes over time, which matters for a fasting protocol where losing muscle alongside fat is a real risk.
- Why publish everything publicly?
- Two reasons. First, accountability — knowing the data is in the open makes it harder to quietly abandon the protocol on a hard week. Second, transparency — most fasting content online is either selling something or cherry-picked. A full year of unfiltered data, good results and bad, is more useful than another success story.
- What do you eat on non-fasting days?
- Ordinary whole-food vegetarian meals. No specific macro targets, no supplements being sold, no exotic protocols. The goal is to isolate the effect of the fasting pattern itself, not stack it with other interventions.
I am not a medical expert. This website documents a personal experiment born out of curiosity. I am not offering medical advice, nor am I encouraging anyone to replicate this protocol. Consult a doctor before making any drastic dietary changes.