48-Hour Fast: Complete!

48 Hours over white background

It’s been nearly three weeks when I decided to re-commitment myself. First, spiritually, as I willing attended a local church for the first time in 49 years. Better late then never, right? At the start of the month I signed my son and self up to the local gym, the same one I attended when I lost in excess of 40 pounds following Dr. McDougall and more importantly, Julie Christensen’s Protective Diet. The results? Nothing short of amazing! While I had dabbled in intermittent fasting (IF), I had never accomplished a fast over 16 hours. This was to be a new experience, a new beginning.

I have never followed a Ketogenic Diet, nor do I have any intentions with all the success I’ve experienced since 2011 since changing to a whole foods, plant-based lifestyle. Yet fasting is part of this the keto way, Julie even touches on day fasting in her Premium Class Archives. Fasting is a very personal thing but can be accomplished for many different reasons. I chose 48-hours to give me a new beginning, so to speak. Over the last month I’ve made some big changes personally and felt like I needed to kick-start my commitment to myself with future goals in mind.

Why did I fast?

After completing two 50-mile endurance races, I wanted to prove to myself I had the discipline necessary to accomplish this period of time without eating. Running races of this distance takes a trained discipline, especially the later it gets in the race. I continually reinforced my decision, while running, as with fasting I had that “I can do this” mentality and not quit. Hopefully this exercise in discipline will help me in other aspects of my life.

Much of our daily routine revolves around food; breakfast, lunch and dinner. Julie talks about being satiated, as does Dr. McDougall when it comes to our eating habits. However, over the last few years, I’ve fell into a bad habit of eating because it’s there. Fasting isn’t starvation, at any point through my 48-hour journey if I felt any adverse or negative effects, I would have stopped early, in order to come out of my fast. Just three times over the fast did I have a rumble in my stomach. Was I really hungry? Did I really need to answer that rumble? It subsided, as I kept busy and continued to drink fluids.

Since finding God, I felt a need to fast to increase my spirituality, in order to strength prayer. If there is one aspect in my life I need to work on, it’s prayer, as well as seeking God’s guidance in life. There are many passages cited in the Bible, Matthew 4:1-11 tells of Jesus fasting for “forty days and forty nights.” This reason, like all for fasting are very personal, seek your own reasons.

Weight loss was not one of the main reasons for partaking on a 48-hour fast. While that was a side effect it wasn’t a driving factor for my decision, but there are health benefits that come with fasting. After 24-hours, your body begins to use glycogen, which reduces insulin levels. Fasting as shown an to increase metabolism rate increases by a rate of 3.6 to 14 percent. For me, it allowed me to reset and give myself a definitive starting point.

So what happened over 48 hours?

I began fasting last Wednesday, after dinner about 6PM. This seemed to be a good way to start, eat a full dinner followed by sleep a few hours later. This would allow me to get 12 hours into the fast without much effort on my part. Many people have missed a meal or done the better part of a day without eating.

I did supplement my fast with lots of water, as well as black tea and carbonated water. I try to drink two liters of water daily when I am not fasting, as it helps curb hunger. Since I no longer drink coffee, tea is my choice through out the day, while at work. However for this duration of time, water isn’t enough and I supplemented with Nuun Life, these are tablets I use to keep electrolyte levels up when running.

Thursday wouldn’t be much of a challenge but I did have a few activities planned. While at work I waled 4.01 miles around downtown Oakland. This is an activity I have got back to doing in order to help promote an “active” lifestyle while getting 10,000 steps (minimum) in a day. This is also my third weight lifting day. I went to the gym about 23 hours after starting my fast and had a great workout. I did not deviate from my lifting schedule, nor did I increase the amount of weight I was lifting. Once I was done I decided to do 30 minutes of cardio and rode 6.31 miles on a stationary bike, averaging 12.5 mph.

Dinner and breakfast the following morning were a bit more challenging then the previous day. Dinner Thursday evening consisted of two cans of Bubly, flavored water. Thankfully I had to go to bed by 6PM, as I had to get up by 1245AM to start a 12-hour work day. While the evening was relatively “easy” getting up that early is something I won’t adjust to. Getting to work, I started right in on my morning, made an early cup of tea and got my days going. It wasn’t until about 100PM that I had the first rumbling in my abdomen. It was short lived, so I decided to go for a walk to get my mind off food, eating and the rumblings.

I was excited as 6AM Friday morning rolled around, just passing 36 hours as I had an eye on 6PM. One concern I carried was how to safely and effectively to come out of an extended fast. I had done some reading and knew I didn’t want to gorge myself. Much of the information I was finding centered around keto and remaining in that state. While I used what information I could, I decided to mix some apple cider vinegar with lemon, cinnamon and a pinch of sea salt. The citric acid helps to promote good enzymes for digestion.

As Friday rolled on, I went through a period, where I did get a bit irritable, as hunger started to creep in again. Water and tea just weren’t cutting it, so I decided to go for another walk that lasted about 34 minutes. It got my mind off food, again but didn’t curb the hunger. I never got to a point where I felt I should stop and never experienced any dizziness. Fatigue had set in, I was tired, but some of that was getting up really early for work, but combined with no food I was feeling sluggish. It was interesting to read that after 24 hours, you body is done burning carbohydrates and starts to burn fat for energy.

The final stretch

As I left work at 130PM, I had picked up a second wind and excited to see the finish line on the horizon. Thankfully I was able to keep busy on the way home, running errands, which kept my mind off food and on what I needed to get done. Opening the front door, I had about 90 minutes left in my fast, so I decided to mix up the ingredients to give myself a bit of time to digest the drink. When choose foods, I ignored the keto foods and looked for foods that were low on the glycemic index. I settled on a simple tostada with shredded lettuce, roasted corn and red pepper, tomato, black beans and some salsa. Overall, I ate less then 500 calories out of the 48-hour fast.

It’s no surprise the most notable statistic was the lose of 3.7 pounds. An interesting figure I found, “48-hour fast once or twice per month will reduce your calorie intake by up to 8,000 calories per month, which can promote weight loss.” As I cited earlier in my experience, weight loss was the primary reason for the 48-hour fast.

Breaking the fast I felt great! Introducing food back into my routine was welcomed but it didn’t take much to feel satiated. Going forward this 48-hour fast has helped to kick-start a 16/8 IF schedule. That means, for 16-hours I fast and have an 8-hour “feeding” window. For me that window opens at 200PM and closes at 1000PM. Those hours may be adjusted going forward. Much of what I learned about IF came from The Leangains Guide. This is a document I used when I started and changed IF to work with my lifestyle.

Overall, I feel this experience was very successful. I feel I achieved goals I set out when I gave some thought to going 48 hours without food. It might not be for everyone, do your own research and draw your own conclusion. Now it’s over to Protective Diet in order to get my eating habits back in line with a healthy lifestyle, one that saw me make unbelievable changes. My PD Testimonial is all I need to see what I can achieve.


I’ve been looking for something that’s been missing in my life/ Now 49 years old, I am struggling with an “unhealthy heart” looking to make external changes instead of looking inside to improve myself. May 15 at 4:15am I had the revelation I needed to recommit to change, in order to make myself better, from the inside out.

Life isn’t supposed to be easy. It’s a series of challenges we must face and overcome. I’ve done it in the past, making that commitment and the change was amazing! Kent Sparks has been quite an inspiration in the few weeks I’ve listened to him speak. His words and more importantly, his message has opened my eyes to many shortcomings in the time I’ve been alive. His most recent talk about Keystone Habits: Learning the why behind the what” has given me some excellent guidance but know I face an uphill battle that requires a lot of work.

Three years ago, this past April I ran my third 50-mile race, finishing in 13:40:39, knocking off over 15-minutes from the previous year. The feeling of accomplishment, determination, hard work, perseverance culminated in the last :35 seconds of the race, coming down the chute, people cheering and clapping, to hear your name and city called out as you cross the finish line. It’s a feel I will never forgot but want to recapture.

While there is much work to be done, I’ve started setting goals. In the last few years I’ve become lost and become unrecognizable in my personal life, work life and most important, home life. While much of the change will take from within, there are external goals I’ve set. Talking to co-worker and friend, Brian, we are setting a goal to run the American River 50 Mile Endurance Run in April 2020. This would be our third time participating, both races I’ve finished, but my running buddy has unfortunately dropped out both time. He wants to get the monkey off his back and we will cross that finish line together next year.

I’ve recommitted to physical change by heading back to the gym, getting back on the Stronglifts 5×5 program that put me in the best shape of my life and allowed me to push my limits and run 50 miles! While I’ve yet to resolve the foot issue, I’ve started running again, 30 minutes, which will increase over the next few weeks.

This journey wouldn’t be complete without the support and involved of Julie and Jerry and those who follow a Protective Diet, a lifestyle change I am followed since 2011, when the site was known as “Plant Purity,” when I made Julie’s, Cheezy Scalloped Potatoes! Still one of my favorites to this day! The success I had changing my eating habits was nothing short of amazing. You can read my testimonial on the PD site!

I am excited at the prospects, having set the race goal, as well as dropping some weight to get back into better physical shape. More important all the physical changes, the change that occurs from within. Having listened to Kent speak has really inspired me to fix my heart and make a commitment and have faith in the words he speaks as the truth. It’s an exciting time and hopefully I can share some of the journey as I move forward.


Not sure how my inspiration went out the door, as I started the new year very strong in working to get back to my “happy place” after making healthy changes in my life. While conditions and circumstances are different now than they were in 2011 when I took control, one things still remains. EXCUSES! We all have many, but don’t let any of them hold you back when it comes to achieving your goals.

While some will see my transformation impressive, which I have showcased in the past and is featured on the Protective Diet Testimonial page. Managing our health using food and exercise is easier than managing doctor appointments and a pill schedule, in an attempt to remedy what ails us. It didn’t take me long to realize that drugs and pharmaceutical comes are not a key to good health.

When I look to getting inspired, there are countless articles we can turn to on the Internet about a stranger going from “zero to hero” and gaining control of their health. Then, there are those individuals we know personally, who end up being a “superhero” because of their accomplishments. Meet Aaron, we refer to him as “AAA” at work. I met him approximately 10 years ago, sitting on an interview panel, as he was looking to secure a promotion in the office I work.

The first thing I noticed about AAA, his size, he was a big guy, in an comfortable looking grey suit with his hair in a ponytail and an energy drink in his hand. For a first impression, he didn’t make a good one. Eventually Aaron was hired, a few years later and as I got to know him, he was a great guy! Personable, funny, knowledgeable and good at what he did. There is more to a person, than just how they look, big or small, but Aaron knew his size was unhealhty.

We connected on a few levels and the day I ran my first (and only) half marathon in San Leandro, he and his wife were there, at the finishing cheering me on. Aaron had run a 5k earlier and decided to hang around. Eventually, we joined a company running team and because more than just co-workers, sharing the passion of running together.

The image above represents where AAA was a few years back how he has done an absolutely amazing job of transforming himself in a completely new person, physically. He is MY motivation to get back to a point I was at, running 50 mile races and being happy with my health. While not plant based, he does what works for him. No longer do I push my lifestyle on anyone. What works for some, might not work for others. So I have nothing but accolades for AAA and all his effort and work when it comes to gaining control of his health and excelling as a runner.

As I look to shed a few pounds and attempt to get back into running (bad feet and all), I remember this picture of AAA and refer back to a similar, before and after image that really made me feel good about myself. Nothing is impossible! As the Nike slogan does, “Just do it!” I’ve started June strong, dropped a few pounds as we approach summer. While my approach has been altered just a bit, I am taking steps in the right direction to regain control of my health, as I have struggled (again) to start the year, with the inspiration I have, change is coming.


Eat Happy. Be Happy.

It’s been four months of failure since PD – Week 4 was written. Preparation or SUS, “set up Sunday” plays an important role in being successful. When I first started a plant based lifestyle, I had no plan, just Dr. McDougall’s book, The McDougall Program – 12 Days To Dynamic Health. This book preached very simple recipes when acclimating to a new routine and how to eat. Over the years, that routine has been lost and I have been going day to day, rudderless, trying to find the right equation to get me back on course.

What happens when you fall back to old habits? I have noticed quite a few changes that have resulted on my life negatively. Falling away from basic principles taught by McDougall and Julie-Marie put me in a place I don’t want to be at. Yet, only I can make the changes to reverse the process. It’s been a very challenging 2018, as I resolved to make strides in improving myself. Yet as we look towards June 1, what minimal progress that was made in the first few weeks have been lost.

Inspiration should come from within, but sometimes a bit of external pushing can help. I have a co-worker who continues to drop weight and get control of his health. He’s been absolutely amazing after a stomach surgery, as he’s held to his program and continued to make great steps, not only in his health, but his active lifestyle. I have run with him a few times, as he’s become more accomplished than I have over the last few years. This is how I saw myself  when I was on the road to recovery, as I wrestled with health. Hopefully I can use some of his inspiration to help kick start change.

I know it’s been said time and time again, but I need to micromanage my intake, something that you shouldn’t have to do when following a Protective Diet. Yet some of the greatest strides I made, where made using software to track everything I ate. Every day is a new day and it’s never too late to start. Hopefully tomorrow is that day.

PD – Week 4

Responsibility and planning. Two keys to my success have slipped the past week, to the point I am getting frustrated. While the point isn’t necessarily to lose weight, gaining control of my health is more important. I know for a fact the weight will come off. However, without the meal planning (SUS, right Julie?) I end up wandering aimlessly in the kitchen, opening and closing cabinets wondering what I am going to eat for dinner.

Now, it’s been 4 weeks and by no means do I feel as if I am failing. I don’t expect perfection, I do expect consistency. Sometimes, we might have to take 2 steps back, in order to go 1 step forward. With that in mind, I need to get control of the menu planning. Sometimes I wonder, “how was I so successful when I started in 2011?” Maybe I am trying to get too creative on the meals. That’s not to say Julie’s recipes are simple…they are. I know I consistently went back Dr. John McDougall’s book, The McDougall Program, including the very simple recipes that John and his wife included.

This time around, I have been supplementing many of Julie’s recipes with other, plant based, PD friendly recipes. A key to this program is the simplicity. Remember the 1960’s Navy adage, “KISS?” Keep it simple, stupid. Why should I try to outsmart the menu or what we know as PD lifers, works? I know my way around the kitchen, and I can usually throw something together in minutes, given the plethora of ingredients I own. So why doesn’t it seem that simple?

Time. One thing many of us wish we had more of. Time is something I seem to lack once I arrive at home. Once I walk home from school with my son, it’s time to help accomplish homework. In that time, I might be working in and around the kitchen, starting dinner for him and wife or pre-cooking something I might use. This hour to 90 minutes is very important. if I don’t get anything accomplished, chances are dinner is going to be a challenge.

After my son is done, I usually commit 30 minutes to an hour to clean kennels and feed the animals (my wife breeds Bengal cats). It’s my goal to have this finish no later than 5pm, to allow me 90 minutes to cook and clean before heading upstairs to shower and hopefully relax with my wife on the nights I don’t have scouting responsibilities.

In the meantime, I am cooking dinner for both my wife and son, sometimes the same meal, others times not. Maybe I just force my son to eat whatever I cook for my wife. How many of us, I am 48 years old, growing up had to eat whatever our parents put on our plate? I am sure we all did, even had to clean our plate if we wanted to get up. I remember sitting there many times, struggling to eat ratatouille, until it was cold and my milk, was warm. Talk about nasty tasting!

This is what meal planning is so important. The Excel spreadsheet I had on my flash drive has been misplaced with links to recipes and my weekly meals planned. Not that I make this as an excuse, but doing all my shopping ahead of time and planning what meals will fall on what days, what will be eaten for other meals as leftovers really helps me organize my life and limit unnecessary time in the kitchen.