The One Year Fast. 52 weeks. 3 days a week. One human experiment.
I'm Alfie Hammersham, and for one full year I'm fasting three days each week — choosing the days week by week depending on how my body and life are showing up — and openly logging what happens to my body, my mind, and the quieter parts in between. No supplements to sell. No protocol to push. Just curiosity, biomarkers, and notes from the kitchen. Follow along on YouTube @OneYearFast.
- Current week
- 1 / 52
- Fasts logged
- 0
- Cadence
- 3 days / week
- Started
- Jun 21, 2026
The five dimensions
A whole person, not a single number.
Fasting touches more than the scale. I'm tracking five overlapping pillars and trying to notice where they agree, where they argue, and where the numbers go quiet.
Physical
Weight, blood pressure, VO2 max, DEXA composition, metabolic panels. The body keeps an honest ledger.
Mental
Focus, working memory, decision fatigue. Does cleared metabolism actually clear the mind?
Emotional
Mood, irritability, patience. The feelings that arrive when the easy comforts step aside.
Psychological
Cravings, identity, the loud little voice that bargains. Watching it without obeying it.
Spiritual
Stillness, gratitude, the older practice underneath fasting. What the quiet says, if anything.
The schedule
52 weeks at a glance.
Three fasting days each week — but which three is decided week by week, in response to how I'm actually feeling. Real-time updates live in a public Google Calendar.
Starting June 21, 2026
Live Google Calendar
Open in Google CalendarNew baseline · Metabolic cart test
VO2 Max: 49.1mL/kg/min
A clinical graded exercise test placed cardiorespiratory fitness in the 97th percentile for the 61-year-old male demographic, with clear ventilatory thresholds to anchor Zone 2 and Zone 5 training.
- VT1 (aerobic)
- 110 BPM
- VT2 (anaerobic)
- 127 BPM
- Max HR
- 153 BPM
- Peak power
- 120 W
New baseline · DXA scan
Lean mass 117.8lb
A June 2026 dual-energy X-ray absorptiometry scan set a precise body composition baseline — including exceptional bone density (T-score +1.9) and an exact measurement of visceral fat to track from here on.
- Body fat
- 31.1 %
- Fat mass
- 53.3 lb
- A/G ratio
- 1.25
- Visceral fat
- 2.06 lb
New baseline · Indirect calorimetry
RMR 1,598kcal/day
A June 2026 VO2 Master indirect calorimetry test measured resting metabolism directly — 30% faster than the statistical average for age, weight, height, and sex, with a TDEE of 1,918 kcal/day at baseline activity.
- Metabolism score
- +30 %
- Resting HR
- 56 bpm
- HRV
- 48.6
- TDEE
- 1,918 kcal
The dashboard
Biomarkers, openly logged.
Weekly weight and BP, periodic VO2 max, DEXA scans, and full metabolic panels. Live data — every reading is added to the trend.
Weight
Each logged entry
Blood pressure
Systolic / Diastolic
VO2 Max
Cardiorespiratory fitness
DEXA
Body fat % and lean mass (lb)
Cholesterol
Quest Diagnostics · latest —
Total cholesterol
—mg/dL
HDL cholesterol
—mg/dL
Triglycerides
—mg/dL
LDL cholesterol
—mg/dL
Chol / HDL ratio
—
Non-HDL cholesterol
—mg/dL
Glucose & kidney function
Quest Diagnostics
Fasting glucose
—mg/dL
BUN
—mg/dL
Creatinine
—mg/dL
eGFR
—mL/min
Total cholesterol
—mg/dL
HbA1c
—%
Body fat
—%
VO2 max
—ml/kg/min
Latest video
From the kitchen.
June 26, 2026
Week 1 — Why I'm fasting 3 days a week for a year
I am not a medical expert. This website documents a personal experiment born out of curiosity. I am not offering medical advice, nor am I encouraging anyone to replicate this protocol. Consult a doctor before making any drastic dietary changes.