I’m new to this forum and am finding a bit difficult to navigate. I was hoping someone could provide some straightforward advice on what to ingest on a 5 day fast - water (purified/spring etc), coffee, BPC, electrolytes (types and amounts), bone broth etc and also whether it’s ok to exercise - I am quite active with weights and circuit training. Thank you, Ian.
First 5 Day Fast
KetoKate
#2
Hi Ian, have a read through the posts in the “Fasting” category (selected from the main menu, then click on the sub-category “Extended”) or just click on this link - lots of good stuff that should assist.
devhammer
(G. Andrew Duthie)
#3
On the exercise front, there are several folks on the forum (myself included) who exercise while fasted. N=1, but personally, I’ve played ultimate frisbee for a couple hours while fully fasted, and I’ve done weightlifting (I do SL 5x5, which I’ve been on for a bit over a month) while fasted just this week (yesterday, actually, which was around 36 hours into my current, water-only, fast). Planning another SL 5x5 workout tomorrow.
What to consume (or not) varies from person to person. In the past, all my fasts have been fat-supplemented. My current fast is my first attempt at a water-only fast, which I wanted to do so I could see if there’s a significant difference in outcomes without the addition of coffee, HWC, bone broth, or supplements beyond just electrolytes.
I do recommend increasing salt intake in particular, and I personally supplement magnesium, calcium, and potassium, which helps me avoid leg cramps. I use those electrolytes both when I’m not fasting and when I am, but salt I increase significantly while fasting.
Hope that helps.
Ian_Murphy1
(Ian Murphy)
#4
Hey Andrew. Thank you so much for your advice which is really helpful. Thank you for your time. Best wishes. Ian