The One Year Fast. A year-long personal fasting project, measured and published in the open.
I'm Alfie Hammersham, and for one full year I'm fasting three full days each week — choosing the days week by week depending on how my body and life are showing up. Everything I record goes on this site: weight and blood pressure most mornings, breath and blood ketones, blood panels, DEXA body composition, VO2 max, resting metabolic rate, sleep and recovery from a wearable, and a written and filmed note for every single day. Nothing is sold here and no protocol is being pushed — the point is to document physical, mental, emotional and spiritual changes honestly, including the days it goes badly. Follow along on YouTube @OneYearFast.
- Current week
- 17 / 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.
June–September 2026 · Two graded exercise tests
VO2 max: 49.1→41.4mL/kg/min
A clinical metabolic-cart test placed cardiorespiratory fitness in the 97th percentile in June. A retest 14 weeks later measured a 15.7% decline — the project's most concerning signal, now being addressed with targeted training.
- Baseline
- 49.1 mL/kg/min
- June 14 · 97th percentile
- Retest
- 41.4 mL/kg/min
- September 18
- Change
- −15.7%
- −7.7 mL/kg/min
- Plan
- Zone 2 + HIIT
- Third test pending
June–September 2026 · DXA scans
Lean mass 124.1lb
Two dual-energy X-ray absorptiometry scans documented substantial body recomposition at the same scale weight: 5.3 lb less fat mass and 6.3 lb more lean mass, with bone density stable.
- Body fat
- 26.8%
- −3.1 points
- Fat mass
- 48.0 lb
- −5.3 lb
- Lean mass
- 124.1 lb
- +6.3 lb
- Scale weight
- 180.0 lb
- No change
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
Latest video
One Year Fast - Day 1
June 26, 2026
Week 1 — Why I'm fasting 3 days a week for a year
The Research Behind the Project
Every fasting method, the biology behind it, and the tracking tools used here — written up and grouped by topic.
Browse all fasting articles →I am not a medical expert. This website documents a personal project 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.
How this site is written, sourced and corrected: editorial policy.