Fasting Week One: Initial takeaways from my first water fast

Elegant table setting with white plates, folded napkins, eucalyptus leaves, and silver cutlery on a wooden table. Cozy and inviting mood.

I love food. I love preparing it. I love cooking it. And I especially love eating it.

I even enjoy washing dishes and cleaning the kitchen afterwards. I find it’s a great way to clear my mind. And I feel like I’ve completed a good day’s work by ending the night with a clean kitchen.

All that being said, one of the biggest things I noticed in the weeks leading up to my fast and throughout the first week of it is just how much time it requires in order for us to fuel our bodies with food.

According to a study done by the USDA on food-related time use in 2014-17 compared to 2004-7, Americans spend on average a total of 64 minutes per day eating and drinking. We spend 51.4 minutes a day on food preparation, 34.1 minutes on food-related cleanup, and 46.0 minutes grocery shopping.

In total, Americans spent almost 200 minutes, or over 3 hours per day buying, preparing, and eating food and cleaning up after they do. That’s 21 hours, or 12.5%, of your week. Over a year’s time, that adds up to 1092 hours, or a full 45 days out of 365.

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And then there’s the cost of it, too.

The Bureau of Labor Statistics found that Americans spend on average $832 on food per month in 2023, equating to almost $10,000 over the course of the year (The Motley Fool).

In short, that's a lot of time and money. And the cost is only going to go up, especially with inflation continuing to hit American grocery stores.

My Fasting Experience

I’ve been fasting for over a week now. During that time, I’ve experienced weakness, fatigue, mind-fog, mild headaches and dry mouth – no matter how much water I’ve drunk over the course of my day.

I was also working through a throat bug during those first few days, so I was hacking up mucus and phlegm while also clearing my system of nutrients it could use to fight that sickness.

But somehow I managed to get through those first days without the life-giving goodness of Campbell’s Chicken Noodle Soup. So I’m living proof it can be done.

Person in denim shirt filling a navy bottle at a kitchen sink. Fresh produce in foreground, light tile background. Bright, casual mood.

One positive thing I’ve noticed so far is how in-tune I am with myself in mind, body, and soul. Physically, I feel every sore muscle and stiff joint. And since I have the extra time to do so, I can stretch those muscles and massage those joints.

I’m also aware of my energy levels at all times. Anyone who claims to have abounding energy throughout their day is lying, crazy, or over-caffeinated. Energy fluctuations and our bodies’ circadian rhythms are real things. It’s important to listen and respond to them.

Daily Rhythms

I’ve found that, similar to when I’m eating a balanced diet, I’m a little slow in the early mornings, but I start hitting my stride by mid-morning and carry that energy through midday.

I fight through an early afternoon dip while I’m at work, then get another burst of energy in the late afternoon/early evening.

Once I clock out and the work day washes off of me, I feel a period of physical exhaustion that dissipates once I get some rest or exercise time in.

Afterwards, it’s a gradual winding down towards bedtime as I close out my day and fall into bed. I’m usually asleep by the time my head hits the pillow.

Person slumped over a desk with a laptop, pink tulips, lamp, phone, and a drink. Bright room, relaxed yet tired mood.

Strategies for Overcoming Weakness and Fatigue

Luckily, I have a job that requires me to be constantly up and moving around, so there’s never the temptation to sit around and hope that the low energy wears off on its own.

I’m also never bored or just idly sitting while I’m at work, meaning I’m not looking around for distractions – such as a quick snack to munch on – to keep my mind occupied.

I’ve found that some of the littlest adjustments can make the biggest differences in my energy levels. One of the simplest and quickest ways to wake myself up and find a little extra boost of energy is by taking regular, deep breaths – in through the nose and out through the mouth.

Also, body posture. When my spine starts bowing out, I straighten up, roll my shoulders back, and sit or stand tall. I instantly become more alert and oriented to my surroundings.

It’s been amazing for me to see what those two simple practices can do to give me an added boost when I’m feeling sluggish.

Water Intake

Various beverages and supplements on a black surface include green tea, Vitamin D3, Propel water, Vitamin C packets, and lemon juice.

I’ve been downing a ton of water throughout this fast. My goal on a balanced diet is usually the recommended gallon a day. I’ve found that through this fast I’ve been drinking upwards of 1.5 to 2 gallons per day.

That’s not just straight water, though. I went out and bought an arsenal of sugar-free electrolyte drinks and teas that taste great and give my body the vitamins and minerals it needs to keep going, especially in those down times I was describing earlier.

· Emergen-C (6-8 ounces)

· Green tea (with a squirt of lemon juice)

· Gatorade Propel water

· Some brand of sparkling water (Sparkling Ice and Waterloo are my go-to’s right now)

· Liquid-IV (zero sugar)

· Celestial Seasonings caffeine-free sleepytime herbal tea at night

Excretion

Modern bathroom with a glass shower, white toilet, potted plant, and dark vanity. Gray rugs and marble tiles enhance the clean, bright look.

Yep, we’re goin’ there.

I had two bouts of diarrhea in the first few days as my digestive system was clearing itself out and adjusting to the changes I was making.

Both times I felt a short period of physical weakness afterwards, during which I downed a bunch of water to replace the fluids I’d just excreted. I’ve also continued to have gas on occasion – usually in the mornings – even after I stopped putting food down my gullet.

Obviously, higher water intake means more urine outflow. It starts with the usual early morning rush to the bathroom to pass the filtered blood (which is really all that urine is) that was being held in my bladder overnight.

Then I start my day with 6-8 ounces of Emergen-C and a vitamin D pill, which usually requires another bathroom stop before I start prepping for the day.

I’ll also get a pot of green tea boiling and add lemon juice to it for added taste. I’ll sip that as I head out the door and through my morning commute. I’ll hit the restroom a third or fourth time once I get to work.

I'll add Liquid-IV powder to my water bottle and down that along with Gatorade Propel water and some brand of sparkling water throughout the work day.

Person sleeping in bed, arms raised. Neutral-toned bedding, wooden stool nearby, patterned rug. Peaceful and cozy setting.

I’ll hit the bathroom again in the mid-afternoon, the early evening, and once or twice more before I go to bed.

Sleeping and Dreaming

I can’t wait to hit the sack at night.

My body is so fatigued by the time I go to bed that I’ve had no trouble falling asleep over the past week or so. I use a sunrise/sunset alarm clock and am in bed by 10pm.

I have dreamt about food during my fast on multiple occasions.

I’ve had dreams I was eating juicy steaks, pasta, Mexican food, and Asian cuisine. And in one of those dreams, a clone of myself walked in and got angry at the “me” who was eating those foods and breaking my fast too soon.

The dream felt so real that when I woke up, I actually thought I’d broken my fast and was disappointed I hadn’t lasted as long as I’d wanted.

How’s that for some Inception spinning top action, Leonardo?

Weight Loss and Exercise

Feet standing on a white digital scale on a beige tiled floor, with a red mat on the side. The mood is neutral.

Through the first week, I’ve lost about 3-4 pounds. I have still been exercising throughout my fast. I’ve done physical therapy on a couple troublesome muscle groups, plus stretching, light cardio, bodyweight lifts, and yoga.

Obviously, I’m not planning on getting shredded right now. But I still feel the need to carve out time in my day to block everything else out and focus on taking care of my body. And that practice wards off fatigue and keeps me mentally sharp.

Initial Takeaways

Yes, this fast has been challenging. But I can’t say it’s been too terribly difficult or something I think I can’t do if I just take it one day at a time.

So far, the benefits (physical lightness, mental clarity, and spiritual recentering) well exceed the drawbacks (hunger pangs, fatigue, and headaches in the early days).

I’ll continue to add more of my thoughts to future articles as I continue on through my fast. If you’ve made it to the end of this article, are intrigued by the idea of fasting, and are healthy enough to do so, give it a try.

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I’ll list out some resources I’ve found on the topic of fasting below.

Start with one day, then build on from there. And let me know about your experiences when you do.

I’ll see you back here with another article next week.