Anything over 7 days Cole has discouraged. It’s much easier to hurt yourself past that point if you don’t have everything dialed in properly. Additionally, it doesn’t create the same kind of discipline that 48s and 72s create. It’s the consistency that wins out, and it’s the part I also struggle with the most. I’m trying to kickstart getting back into it with a 7 day I want to follow up with rolling 72s.
Just completed a 7day 18 hr fast yesterday. Between day 5 and 7 my weight stayed the same. And same today too in eating day.
After this experience, for weightloss 7 days seems unnecessary. But I found accomplishments on killing addictions, no longer attracted to sweets I grew up on, and making 48s/72s look too easy.
Btw I drank electrolyte, black tea/coffee, 1 day butter, 2 days bone broth, when I felt I needed it.
I’ve done several 5 day fasts over the years, and I break them bc I fell like absolute shit. Brain goes down to about 15% power, energy is fairly low. Hunger is not the issue - its being productive and not feeling like crap.
All fasting can help reset insulin resistance, even just intermittent fasting. Insulin is an important hormone tho, builds you nice muscles and tissue, so the goal isn’t necessarily to just have no insulin in your body ever for as long as possible. You can still fast for a really long time tho, so don’t let me dissuade you from that, just know that eventually your insulin resistance will be healthy again and you’ll want to learn healthy eating habits that are sustainable as opposed to just wrecking it again and then having to do another super fast
You honestly shouldn’t fast longer than 72s. There’s really no point. Just make sure you don’t eat like 10,000 calories on your refeed. Keep it to about 1,200 to 1,500. As long as you continue 72s and stay disciplined, and DO NOT CHEAT by overeating, you will drop crazy amounts of weight.
Mix in some weight training, some walking, some jump roping, and get plenty of sleep, drink tons of non-caloric fluids, and weight will literally melt off while you’ll build muscle at the same time, surprisingly.
Once you get to your goal weight, then you can dial it back to 24s/48s.
GET THAT FAT IN YA!