Day 4 — Morning Update
Last night’s sleep was shorter and more broken than ideal.
WHOOP showed just over six hours of sleep, and I was awake a few times during the night helping with the twins. That’s just real life — responsibility doesn’t pause because you’re fasting.
Despite that, recovery metrics were surprisingly strong this morning. HRV was significantly elevated above my normal baseline, stress levels were low, and overall recovery was in the green. I didn’t try to interpret it — I just noted it.
About an hour before bed last night, I stuck with my usual wind-down routine: glycine and magnesium glycinate. Nothing experimental. Just consistency.
What stood out most waking up on Day 4 was hunger — or rather, the absence of it. I expected to feel empty or distracted by food, but I didn’t. I actually felt good.
I’m also starting to notice physical changes. I look slimmer, and some belly fat I’d wanted to lose has clearly reduced — enough that my abs are visible again. I didn’t take measurements or weigh myself before starting this fast (something I probably should have), so I’m just documenting what I can see and feel. I normally use a Hume Health scale, and I may take measurements after the fast instead.
For now, this is just awareness — not judgement, not conclusions.
I recorded a quick video midway through the day, reflecting on how the morning actually felt — especially running on broken sleep and moving through Day 4 without the hunger I expected.
Midday Check-In
By midday on Day 4, what stood out most was how normal everything felt.
I wasn’t hungry. Not distracted. Not counting down the hours. I actually felt steady — mentally and physically — which wasn’t what I expected at this stage of a fast.
I headed to the gym and kept things simple. Sauna, steam room, then cold plunge. I shortened my first sauna round to five minutes instead of the usual ten. Nothing dramatic — it just felt like enough for today, and I listened to that.
Cold plunge, on the other hand, was completely fine. No resistance, no mental battle. It just felt… normal.
While there, I sipped on a two-litre jug of water mixed with Perform electrolytes, with some black Himalayan salt crystals added. No pushing, no forcing — just steady hydration.
After the gym, I finished 1,000 bounces on the trampoline, which is part of my daily routine. I did realise something though: yesterday was the first day in over a month that I’d forgotten to do it. Not a big deal — just a reminder that routines aren’t about perfection, they’re about returning.
At some point during the day, I was also listening to Any Way You Can by Dr. Annette Bosworth. She talks a lot about ketogenic diets and fasting, and mentioned that after being keto-adapted for a period, then fasting, and later transitioning to OMAD, there may be an increase in human growth hormone. I’m not drawing conclusions — I just found it interesting and made a mental note to look into it further.
Midday felt less like “doing a fast” and more like moving through a normal day with fewer distractions.
Evening Reflection
As the day settled, I noticed how quiet everything felt — internally more than externally.
Day 4 didn’t feel dramatic. There was no big moment, no breakthrough feeling, no urge to push anything. If anything, the fast has started to strip things back rather than add anything new.
Between broken sleep, gym recovery, movement, and normal family responsibilities, the day unfolded without resistance. That surprised me. I expected more friction by now.
What stood out most wasn’t physical — it was mental clarity. Fewer distractions. Less background noise. More presence with the people around me, especially the kids. When you’re tired but clear, priorities become obvious very quickly.
I’m not trying to extract lessons yet. I’m just paying attention.
Day 4 felt grounded. And that feels like enough.
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