Written by: Dr. JC Doornick, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
In this article, Dr. JC Doornick shares his personal experience and expertise on the practice of a 5-day water fast—a regimen he incorporates multiple times a year. The piece delves into the origins of fasting, exploring its historical roots dating back to ancient times, and addresses the fundamental questions surrounding the 5-day water fast: What is it? Why do it? How to do it safely?
Dr. JC emphasizes that the article aims at to empower readers with knowledge. He addresses the potential health benefits, risks, and discipline-building aspects of this advanced fasting strategy. It also provides a step-by-step approach, including preparation tips, the fasting process, and a cautious, post fasting reentry into consuming caloric foods.
The article not only serves as a practical guide for those considering a water fast but also explores the historical and psychological aspects of fasting, drawing connections to ancient practices like stoicism. Dr. Doornick's insights, rooted in personal experience and professional expertise, make this article a valuable resource for individuals seeking to explore the realm of extended water fasting.
Let’s make sense of water fasting
I just completed a five-day water fast. This is a practice I use several times a year with great success and results. As I write this article, I am 9 lbs lighter, I feel terrific energy, and an increase in mental clarity.
My intention is not to prove that my reported results are directly caused by the 5-day water fast I just completed. This article is more to help my readers become empowered with the knowledge of and full understanding of where the practice of fasting comes from? How to do a 5 Day water fast? Why do a 5-day water fast? As well as the health benefits and potential risks associated with doing a 5-day water fast.
This article was created for the individual that is interested in trying a more “advanced” and “rigorous” fasting strategy.
In it we will discover and cover:
What is the origin of fasting?
What is a 5-day water fast?
What are the benefits of doing a 5-day water fast?
Is 5-day Water Fasting Safe?
How to Get Ready for a 5-day Water Fast
How to Do a 5-day Water Fast
What Should You Eat After a 5-day Water Fast?
What is the origin of fasting?
Fasting has lasted the test of time. A practice dating back thousands of years, as far back as the 5th century bce, when a Greek physician named Hippocrates was said to encourage the abstinence from food or drink for his patients who presented with certain symptoms of illness. The practice of fasting has been widely used by certain religious groups and comes from the Old English root, faesten, the “voluntary abstinence from food or drink, especially as a religious duty.”
Today, fasting has almost become a diet protocol and we are seeing many different iterations of fasting techniques. For example, there are quite a number of iterations of intermittent fasting diets.
By definition, “intermittent fasting” is a strategy where individuals only eat during a specific time while fasting outside that time. There are many versions, the most common being the 16/8 strategy where people eat in between an 8-hour window and fast for 16 hours.
The practice of intermittent fasting including these short-form 24 to 36-hour water fasting protocols, being used in conjunction with weight loss goals as well as forms of detoxing the body. However the more advanced forms of 5-day water fasting or even 7 day water fasting move past their inherent physical benefits and into the realm of building discipline and the practice of voluntary discomfort.
The ancient stoics used the practice of voluntary discomfort as a means of building the powerful skill set of resilience by voluntarily going without certain luxuries and necessities. Empowering them to be better equipped to handle times of adversity with grace. The stoics also spoke of the inherent benefits of practicing voluntary discomfort as a means of building discipline. Learning to build strength in discipling themselves to say no to the luxuries we often take for granted and may be unconsciously tethered to and codependent on.
A 5 Day water fast is an example of this practice of voluntary discomfort and from personal experience, I find it brings me a great feeling of energy, vitality, self-control and discipline which I associate with feelings of confidence.
What is a 5-day water fast?
Simply put, a water fast involves taking a 5-day, 120 hour period of time where you will restrict the consumption of any caloric foods or beverages and only consume water.
Compared to that of shorter 24-hour water fasts or 36-hour water fasts, where individuals abstain from all caloric food and beverages for one to one and a half days, as another form of intermittent fasting.
A 5-day water fast is a more “advanced” and “rigorous” form of fasting.
A 5-day water fast or even more extreme 7-water fast is typically something performed by individuals that have worked their way up to after engaging in the shorter 24 to 36-hour, shorter forms of intermittent water fasting.
Do these extreme protocols of abstaining from caloric food and beverages promote weight loss and other health benefits? Yes, indeed. However, most medical providers say that water fasting for more than 72 hours is deemed an “extreme practice” that is unsuitable and potentially dangerous for most individuals.
If you are considering any form of water fasting outside of a 72-hour window it is recommended that you discuss the potential risks and important safety measures to take. This article was written only to educate you on the ins and outs of a 5-day water fast.
Is 5-day water fasting safe?
As a person that regularly practices the 5-day water fast protocol with great success. Please note that I did not engage in this practice without doing my rigorous research and did so only after getting the green light to do a 5 day water fast from my healthcare team.
It's important to note that advanced long-term fasting has been known to result in imbalances in electrolytes and sugar deficiency that can potentially affect your bodily functions such as cognition, abilities to make decisions, focus, nerve conduction, fluid balance, muscle contraction, and even heart rate and rhythm.
Disclaimer: If you are curious and interested in trying a long-term water fast, it is important that you consider consultation with your medical support team first.
How to get ready for a 5-day water fast
If you have decided to do a 5-day water fast, and have gotten the green light from your medical support team, getting ready for your fast is crucial.
In its simplest form, you’re going to stop partaking in any caloric foods and beverages for 5 days. As you will see in my personal protocols section, I find my results to be best when incorporating electrolytes in my water as well as the use of chicken bone broth after the first 48 hours.
However, to prepare for your 5-day water fast, you need to both physically and mentally prepare.
Remember, its not the 5-day water fast that struggles, its you. The 5-day water fast always works. Your biggest challenge will be to simply follow through.
You might consider doing a smaller, intermittent water fast, in the weeks before beginning your 5-day water fast. As an example, you might consider doing a 16/8 or 20/4 intermittent fast for a week or two as a means to practice and build your resolve. I don’t consider reducing my caloric intake a restriction as long as I am getting the correct macronutrients and fuel within the windows I eat.
As an Independent Health Coach for almost 19 years now, I like to do a combination of using healthy fuelings like the ones made by Optavia and a 16/8 intermittent fasting protocol for two weeks before my 5 day water fast. Within the 8-hour window between 12 noon and 8pm, I consume 4 nutrient dense, Optavia fuelings and two self-prepared, healthy “lean and green” meals. I also look to get my water intake upwards of one gallon per day. I begin consuming water upon waking up and try to get it all in before 6pm so as not to go to sleep with a full tank. This prevents me from being woken up several times to use the bathroom. Remember the habit of healthy sleep is an essential macro habit that will play a big role in your 5-day water fast.
Most people fail to consider the concept of gut health when looking into the 5-day water fast. Your 5-day water fast will so to say “clean out your pipes”, so consider being kind to your body in the weeks ahead. Avoid highly-processed foods such as refined grains, candies and pastries, soda pop, alcohol, processed lunch meats, hydrogenated oils and trans fats, and fatty meats.
Many people use the strategy of having their last hoorah before they begin their water fast. Like smoking a pack of cigarettes the night before you quit. This defeats the purpose and pigging out the night before only makes the 5 day water fast harder.
Not to mention that the suggested foods to avoid can irritate the gut microbiome as they are very difficult to digest. Remember, this is something that will promote health and discipline on many levels. It makes no sense to swing to the “dark side” the night before. Proper planning prevents poor performance.
This is all about discipline, persistence, perseverance and renaissance. It's a good idea to get yourself mentally prepped for your 5-day water fast ahead of time.
If we fail to plan we plan to fail. The name of the game is structure and planning ahead. Create that structure and plan a strategy for the inevitable challenges that lie ahead of you. Come up with a strategy for how you will deal with difficult emotions and challenging moments during your fast, such as exercise, journaling and acquiring a coach or running mate for accountability.
I can also recommend my cost-free, morning Rise Up With Dragon Podcast for daily focus and inspiration. Or consider checking out our private support group called the Makes Sense Academy where we meet live daily to create a focus for the day and inspire and support one another. We offer a risk-free trial. Our new Makes Sense Podcast, launches on February 19th 2024. If you would like to receive information on this and other “cost free” content sign up for our free newsletter.
How to do a 5-day water fast
How do you do a 5-day water fast?
Within the basic concept of refraining from all caloric foods and beverages and only consuming water, there are different modifications people select to suit their unique wants and needs.
Some may choose to incorporate non-caloric beverages like green tea, herbal tea, club soda, or very low-calorie beverages such as black coffee during the fast. It is advisable to consider using some form of unsweetened electrolyte powder or tablets in your water.
Let it be known, according to the hardcore water fasting community, during a strict 5-day water fast, you are only allowed to lick pure pink Himalayan salt.
My personal preference and protocols? (As requested)
Stop eating and drinking caloric foods and beverages at 8 pm the night before. Go to sleep, and begin your water fast upon waking up.
For the first 48 hours, minimum of one gallon of water with unsweetened electrolytes
Day three through 5, introduce organic chicken bone broth. Again to support essential nutrients like collagen, electrolytes, and amino acids.
End your 5-day water fast day days later in the morning. Technically making it more than 120 hours. More like 127 hours.
Of course, if you experience adverse symptoms that concern you, consult your medical support team immediately.
Again, for additional support, focus and accountability, consider checking out our Makes Sense Academy. A psychological safe-haven full of open and curious, solution-focused people that seek growth and expansion in body and mind. To check it out and take advantage of our RISK-FREE trial, click here Makes Sense Academy
What should you eat after a 5-day water fast?
Consider this. When we embark on a water fast, we are giving our digestive system a break from its regularly scheduled program. Typically working all day to process, digest, and absorb all we normally consume. While this carries many benefits, it is advisable that you consider taking a slow and gentle approach to reintroducing caloric foods and beverages back into play. This being more important to consider if you chose to engage in a long-term water fast of over 24 hours or more.
We want to be kind to your gut as well as take advantage of the opportunity to create some new healthy habits that can carry on and be incorporated into your “new normal.”
To give credit where credit is due, I found an article by author Alex Moller, What to Eat After a Water Fast, to be very helpful. In it he does a great job of reminding us to consider the fact that we’ve just given our digestive system a “vacation.”
Alex gives a great protocol to follow that provides a gentle and healthy approach to moving back into ingesting calorie based foods and beverages. Alex gives post fast protocols for someone that has done a 7-day water fast. I personally followed his recommendations and incorporated my own modifications as follows. Check it out.
Keep in mind, at this time, I practice very healthy habits and exercise more than the average bear. I recommend making modifications based on your needs and not to just follow any one protocol as one size does not fit all. I recommend you follow the philosophy of “Fueling” rather than common “eating” to build a new healthy habit that will help you live a longer healthier life. This being the practice of putting calorie based food and drink in your body every 2-3 hours to prevent any spikes and valleys in your blood sugar levels. Traditionally the reason people find themselves craving foods that are high in carbs and sugar (glucose).
Become aware of a potentially dangerous condition known as refeeding syndrome. This occurs when we move too fast to re-introduce certain foods and nutrients to our body.
Remember, there are certain electrolytes like potassium, magnesium, and phosphate, that we need to properly execute in digesting foods. They are greatly depleted from your fast so take your re-entry slowly to avoid refeeding syndrome.
It is also common to experience gas pains when trying to digest high-fiber foods. Take it slow and try to avoid foods high in sugar and fat. Consider taking this opportunity to stick to a raw foods protocol.
Here is my preferred post-fast re-entry protocol:
Day 1. One Avocado to incorporate some healthy fat. Followed by a glass of vegetable juice whenever you’re feeling hungry together with adequate water.
Day 2. A mashed Hass Avocado with lemon juice and a glass of vegetable juice followed by two healthy tablespoons of dairy-free/sugar-free organic yogurt with some gentle fruits like grapes or apple slices whenever you’re hungry (ideally every 3 hours). Stay away from citrus fruits at this point as they may be too acidic to your virgin stomach. Drink sufficient amounts of water.
Day 3. Now we can begin incorporating some garlic and light salt to your mashed avocado with lemon juice. Throughout this day you can add some mashed chickpeas or beans, tahini, lemon juice, garlic powder and cumin. As well as 3 potatoes mashed with a side of vegetable juice and tablespoon of dairy free yogurt. Keep drinking water.
Consider supplementing with B12 and Iron. Which may be done with eggs and green leafy vegetables too.
As someone that works out, I begin supplementing with a whey based Optavia Active protein shake as well as my Optavia Active essential amino acid. I like these as they carry no artificial colors, flavors and sweeteners and are the best in the market.
Day 4. Stay with your Day three protocol and consider adding more volume if it seems necessary. Remember, this is not about you just going back to eating. This is about taking advantage of the new blank canvas and discipline you have built and carrying them on with some new healthy habits to practice.
Day 5. Day five is the day you can start reintroducing solids. You might consider a smoothie with some granola and milk. I like to put that whey based Optavia protein in my smoothies. Consider also having some eggs and or smashed avocado on toast! If there is something healthy you like having for breakfast or throughout your day, go for it. Just try to make healthy choices so not to revert back to those unhealthy habits. Then, continue eating healthy solids moving forward.
As a health transformation coach, I have a real goof proof simple to follow fueling and exercise protocol that can help with further healthy weight loss, body fat reduction and muscle support. If you are interested you can schedule a free health assessment with me to learn more.
Dr. JC Doornick, Executive Contributor Brainz Magazine
Dr. JC Doornick, is a leader in Health Transformation, sense making and the human I.R.S.-(Interface response system). After a spontaneous recovery from a life threatening traumatic event, Dr. JC made it his lifelong commitment to pay forward his concepts and strategies to dramatically shift ones perspectives to reclaim control as the dominant creator of your reality.. As the CEO of Doornick Enterprises, and the host of the Rise up with Dragon podcast, and co-founder of the Makes Sense Academy, his mission is to positively impact the world one perspective at a time.
