Week 3

Welcome to Day 15 of the One Year Fast! Today marks the official start of Week 3 in this 52-week documentary protocol, and we are adjusting the strategy while troubleshooting some unexpected biometric data.

As we enter this third week, I am shifting the rhythm slightly to a structured alternating routine. For the next seven days, I am fasting on Sunday, Tuesday, and Thursday (three separate 24-hour fasting windows). This approach keeps the metabolism guessing while allowing for controlled, clean refeeds in between to fuel the heavy compound lifts we've been introducing.

We hit a bit of a data anomaly today. After being nearly 20 hours into the current fasting window, my breath-based ketone reader threw back a reading of flat ZERO. Biologically, after 20 hours of water fasting, the body should absolutely be producing circulating ketones as liver glycogen depletes.

Hitting the Week 3 milestone got me taking a trip down memory lane back to the East End of London. I found myself reminiscing about my younger days working down the famous Roman Road Market in Bow during the 1980s.

Entering Week 3 of the One Year Fast! Today marks Day 16 of the 52-week fasting protocol. With World Cup 2026 vibes starting to take over, I'm staying locked into the protocol, tracking my metrics, and keeping the discipline high ⚽.

The One Year Fast is a digital documentary project blending advanced physical biomarker tracking with qualitative psychological storytelling to explore the synergy between long-term fasting, a vegetarian diet, and overall metabolic health.

Welcome to Day 17 of the One Year Fast! Today, I’m leaning into a key pillar of this 52-week health project: navigating a highly structured fasting protocol on a vegetarian diet.

I want to highlight how perfectly a plant-based approach complements an extended fasting routine. Combining these two practices works in tandem to support efficient metabolic function and cellular cleanup.

By blending advanced physical biomarker tracking with qualitative psychological storytelling, this platform serves as an open-source educational chronicle highlighting the synergy between long-term fasting, a vegetarian diet, and overall health optimization.

Then, we're taking a completely different turn to look at a very special car—my first car, a Triumph Spitfire!

The One Year Fast is a digital documentary founded by Alfie Hammersham. Blending physical biomarker tracking with qualitative psychological storytelling, this platform highlights the synergy between long-term fasting, a vegetarian diet, and metabolic health.

Fasting has a unique way of clearing the mental fog and bringing older, deeply impactful chapters of our lives completely back to the forefront. Today, my mind traveled back to autumn in New York City exactly fifteen years ago.

In today's log, I’m taking a trip down memory lane to the fall of 2011, when I stood in lower Manhattan during the height of the historic Occupy Wall Street movement.

If you weren't in NYC at the time, it's difficult to fully capture the raw energy that took over Zuccotti Park. It was an unprecedented cultural flashpoint defined by rows of tents, makeshift libraries, and thousands of people uniting under a single, powerful banner: "We are the 99%." Standing in the middle of that crowd, watching a generation protest systemic greed and financial inequality, left a lasting impression on how I view societal structures and wealth distribution. Looking back on it now, from Day 19 of a strict physical discipline protocol, it serves as a massive reminder of what happens when a society loses its balance.

THE WEEK 3 RHYTHM & METABOLIC RESET

On the physiological side of the protocol, Day 19 finds me deep in our newly structured Week 3 fasting rhythm. After troubleshooting some meter calibration anomalies earlier in the week, my body is adapting smoothly to the alternating routine.

Energy levels are incredibly stable, mental clarity is hitting an all-time high, and the functional compound lifts in the gym (Zercher squats and heavy sled work) are feeling stronger by the day. We are proving that the body doesn't just survive on an empty tank—it optimizes.

Welcome to Day 20 of the One Year Fast! Today marks nearly three full weeks into this 52-week health, human optimization, and documented journey.

When you are tracking a strict longitudinal protocol like this one, data is absolutely everything. Today, I am looking closely at the hardware I use to track my daily metrics—specifically deliberating between two smartwatches: Garmin Smartwatch and Suunto Sports Watch.

I am deliberating buying a new Garmin Smartwatch, but looking back don't know if I want to feel the sense of being-controlled I had when I owned my last smartwatch.

Physically, Day 20 is running smoothly. Following my Week 3 strategy shift to alternating 24-hour fasts (Sunday, Tuesday, Thursday), my body has stabilized. Sleep quality has locked in perfectly, and the data tracking shows I'm becoming efficient at shifting gears metabolically.

They say hitting the 21-day mark is when a new habit truly cements itself into your psychology. Coincidentally, crossing the Day 21 threshold got my mind wandering back to another massive milestone: my 21st birthday.

In today's log, I’m reflecting on the passage of time and feeling unwell on my 21st birthday!

Also reflect on traveling to Grantham, a historic market town with an incredibly heavy footprint in British history. It’s famously the birthplace and childhood home of Margaret Thatcher, Britain's first female Prime Minister, as well as the birthplace of Sir Isaac Newton.

On the metabolic front, completing Day 21 means our body is officially locked into a state of deep, efficient fat-adaptation. Transitioning through our alternate-day fasting protocol (Sunday, Tuesday, Thursday) has become entirely second nature. The initial friction from the first fortnight has vanished, replaced by rock-solid mental clarity, incredibly stable energy reserves, and deep focus.