Five Days of Fasting

Four times per year, in March, June, September, and December, I follow a fasting mimicking diet for five days. I started doing it while recovering and, at the same time, beginning to think more seriously about longevity and prevention. Not to lose weight and not as an extreme intervention, but as one of the things I can do to take care of my body and my health in a more intentional way.

The fasting mimicking diet was developed by Professor Valter Longo, a researcher in aging and longevity who has spent many years studying the relationship between fasting, metabolism, aging, and disease. The idea behind this program is to put the body in a fasting-like state while still providing a small amount of food, so that the body activates many of the biological processes that occur during fasting while still making the fast more manageable.

This is not something that can be improvised by just eating less for a few days. The program is very precise in calories and nutrients, because the goal is to trigger specific metabolic responses in the body, not simply to reduce food intake.

I find it fascinating how the scientific literature explains that, when the body is in a fasting state, normal cells slow down, stop growing, and enter a kind of protection and maintenance mode. They focus on repair rather than growth. Cancer cells, however, often do not respond to these signals in the same way and continue trying to grow. During this phase, cancer cells may become more vulnerable to the action of the immune system.

Over time, these five days have become a small ritual in my life.

I usually start on a Sunday or a Monday, so I finish before the following weekend, and I also try to choose a week without celebrations, invitations, or many social events. These are quiet days.

Day 1 is always the easiest. I feel motivated, I feel I am doing something good for my body, and there is also a bit more food compared to the other days. Everything is organized into small meals: soups, olives, crackers, herbal teas, and a nut-based bar for breakfast. The food is actually tasty. You are not full, but you look forward to the meals.

Day 2 is usually the headache day for me. Nothing dramatic, but a bit annoying, and sometimes it is difficult to work. The motivation of day one is replaced by the reality of fasting. It is not easy. It requires determination.

Day 3 is often one of the hardest days because calories are very low. But this is also when ketosis really starts, and hunger changes. It comes in waves and then disappears. By this point you are already in the process, and you keep going.

Day 4 is the surprising day. This is usually when I feel the most energetic and mentally clear. My mood improves and I feel like doing many things. I do not go to the gym during these days, but I often end up cleaning the house, organizing things, sometimes gardening if the season allows. It is a quiet, steady energy.

Day 5 is again a bit difficult, similar to day three. There is less food, and you feel the restriction. But psychologically it is easier because you are close to the end. There is a sense of completion. You did something difficult, you stayed with it, and it feels like a small milestone for your health and wellbeing.

The way you break the fast is also important. On day 6 I usually start with light foods: a smoothie for breakfast, whole wheat bread with avocado, a vegetable bowl with beans or chickpeas for lunch, and something like salmon, rice, and broccoli for dinner. The idea is to reintroduce food slowly, not heavy meals, not alcohol, not overeating, and to let the body adjust gradually.

For me, these five days are a pause in the routine, a moment to reset, and a way to do something intentionally for my health. Every time I finish, I feel tired, proud, and somehow lighter, and I am always glad I did it.

If you are interested in learning more about the fasting mimicking diet or thinking about trying it, I am always happy to share information and my experience. As always, these are personal choices, and what works for one person may not work for another, but learning about these approaches is, in my opinion, part of taking care of our health in a conscious way.