The fasting journal · matched to fast day 58
Day 58. No Reason to Wait
Day 58 is a Sunday. John is under the gazebo in a navy polo with the gnome in its stars and stripes hat next to him. He feels good. He has a plan for the week and he lays it out.
Numbers first. 189.9 pounds this morning. That is 0.8 pounds above yesterday. Total change is 38.7 pounds in 58 days from the 228.6 start on August 1. BMI 28.8, body fat 31.6 percent, muscle 37.3 percent, 1987 calories burned. Ketones logged at zero.
One more day of broth
Okay, so we have one more day of broth with vegetable.
Sunday is the last day of the bowl as it has been. On Monday protein goes in. He has been pulling the meat out of his broth all this time and saving it. Now he gets to eat some of it.
That is going to be a big changer.
It is the step he promised back on day 53, when he said protein would come the following week. The order never changed. Broth. Soft vegetables. Protein. Cleveland Clinic explains that the danger after a long stretch without food is bringing it back too fast. That is why the refeed has moved one rung at a time since the water fast ended on day 45.
The ketone strips are retired. He stopped testing on day 53 when every morning read zero. The site logs ketones as 0 from here and the photo above is the last strip he tested.
No reason to wait
On day 54 John said he wants to change his habits after the refeed. Eating, exercise and sleep. His plan was to start exercise later.
I have no reason to wait for exercise.
He did some reading and changed the plan. Once the protein starts he will be getting some of it in. That is enough to start with light exercise. He admits he really has not exercised all that much.
MedlinePlus says it is never too late to start. It says you can start slowly and fit more activity into your life as you go.
Walking, hills and stairs
So we are talking about basically some light walking.
He will mix that with some higher intensity work. For him that means moderate. Walking, maybe uphill, the stairs. He says there are plenty of those around where he lives.
MedlinePlus lists taking the stairs as one of the small everyday changes that help. It also says some physical activity is better than none.
He is also adding a little apple cider in the early morning. He promises to put the recipe down for viewers. He did not give it in this video so we will not guess at it. It goes up here when he shares it.
The goal
All of it points one way. He wants his body to keep burning visceral fat while he eats again.
Cleveland Clinic says the methods that lower visceral fat are the same ones that lower total body fat. It lists staying active first, with at least 30 minutes of exercise a day five days a week. It names cardio, strength training and high intensity interval training. John starts smaller than that and builds. Every step goes through his doctor first. She watches his monthly bloodwork and can stop the project at any point.
The count
Day 58 of the 90 day calendar. The water fast ended on day 45 and the refeed keeps going. There are 32 days left on the calendar. Enjoy your Sunday, he says. Until next time. Cheers.
Quick answers
What protein does John eat first after the water fast?
The meat from his own broth. On day 58 he says he has been taking the meat out of his broth and saving it. Monday is the day he finally gets to eat some of it. On day 53 he said protein would come the following week and did not name one, so the site did not guess. Now we know. The order stays the same as he laid it out on day 51. Broth first. Soft vegetables next. Protein after that. Cleveland Clinic describes refeeding syndrome as the risk of bringing food back too fast after a long stretch without it, which is why each step waits for the one before it.
Why did John decide not to wait to start exercising?
His research. He planned to start exercise later in the refeed. On day 58 he says his reading told him he has no reason to wait. Once the protein starts he can begin with light exercise, since he has not exercised much. During the water fast itself he rested, which is what most supervised long fasts call for. That fast ended on day 45. MedlinePlus says it is never too late to start and that you can start slowly and build from there.
What kind of exercise is John starting with?
Light walking mixed with some higher intensity work, which he says for him means moderate intensity. He names walking, uphill walks and stairs. He says there are plenty of hills and stairs where he lives. MedlinePlus lists taking the stairs as one of the small everyday changes that count and says some physical activity is better than none. Cleveland Clinic lists staying active among the ways to lower visceral fat.
What is the apple cider John adds in the morning?
He says he will add a little bit of apple cider to his diet in the early morning and promises to put the recipe down for viewers. He did not give the recipe or the amount in the day 58 video, so the site will not guess at either one. When he shares it the recipe goes up here. Like every other change on this project, it runs through his doctor first.