Once a year, right before the holidays, I implement what I call a "metabolic reset" to ensure I'm metabolically healthy and lean before "eating season" arrives.
The Approach
The protocol involves abstaining from food for approximately a week while focusing on specific practices. Rather than doing a strict water-only fast, I use targeted supplementation and strategies to achieve "90% productive" results with only "10% of the pain."
I typically start on a Monday and overbook my schedule to avoid having time to eat. Evening projects and family activities help prevent reaching for the refrigerator. If I can knock that out and get to bed on night #1, I'm money. The rest of the week (this sounds insane) is literally downhill.
Important Disclaimer
I'm not a doctor or legalized fasting recommender. This is simply what I did, what may work for you, and it certainly may not. Please consult with a healthcare provider before attempting this protocol.
Gender-Specific Considerations
For women, shorter fasts work better during the first 14 days of the menstrual cycle rather than afterward. I recommend following Dr. Mindy Pelz for additional information on cycle syncing with fasting.
Supplementation & Movement Protocol
Daily Supplements
- 3 servings of amino acids (morning, noon, night) - Body Health brand
- Standard supplement routine (Vitamin D, colostrum, fish oil, methylene blue, Urolithin A)
- Optional caffeine (reduced portions due to increased sensitivity)
- Bone broth (2x daily some days) - Kettle and Fire brand recommended
- 3 LMNT electrolyte servings daily (4,000 mg sodium)
- 2 servings of creatine in the morning
- Minimum 1+ gallon of water daily; sparkling water preferred for fullness
Movement
- Daily sauna sessions (replacing cardio 3 times during the week)
- One body part lifted to failure each day
- Heavy lifting with low reps (5 or less) and ~5 sets
- Low intensity overall to preserve strength without burnout
Blood Glucose Monitoring
I use a continuous blood glucose monitor to ensure safety and track metabolic changes throughout the week, specifically to identify when entering fat-burning mode.
Final Guidance
Go by feel. If you think you're going to die, eat and try again next time.
Pro Tip
Do this with a friend so you have an accountability buddy.