Expert Q&A

What a 55 water fast did for me: what to track and how to measure progress

My Personal 5-Day Water Fast Experience

At 52, I had tried every diet imaginable with little lasting success. Hormonal shifts, stubborn insulin resistance, and joint pain made traditional exercise nearly impossible. That changed when I completed a medically supervised 5-day water fast. I lost 11 pounds, my fasting blood glucose dropped from 118 to 92 mg/dL, and my knee pain decreased enough to walk comfortably again. These outcomes align with the metabolic reset principles I outline in my book The Fasting Reset.

The first 48 hours were the hardest as my body transitioned into ketosis. By day 3, mental clarity improved dramatically and hunger subsided. I drank 3-4 liters of water daily with electrolytes to prevent imbalances common in middle-aged adults managing blood pressure and diabetes.

What to Track During a Water Fast

Successful fasting requires systematic monitoring, especially for beginners over 45. Track these daily:

Electrolyte intake is non-negotiable. I used 4000mg sodium, 1000mg potassium, and 300mg magnesium daily to avoid the “keto flu” that derails many first-timers.

How to Measure Real Progress Beyond the Scale

The scale tells only part of the story. In The Fasting Reset, I emphasize measuring metabolic health improvements. Waist circumference dropped 2.5 inches. Inflammatory markers like CRP improved in follow-up labs. Most importantly, my A1C decreased 0.8 points three months later, proving sustainable change.

For joint pain, I used a simple 1-10 mobility score. Pre-fast, stairs were a 7/10 challenge; post-fast, they dropped to 3/10. Energy levels rose from needing afternoon naps to steady all-day focus without snacks.

Safety Guidelines and Next Steps for Beginners

Never attempt extended fasting without consulting your physician, particularly with existing diabetes or blood pressure medications. Start with 24-36 hour fasts to build tolerance. Break the fast gently with bone broth then light meals. Reintroduce food slowly over 2-3 days to avoid refeeding syndrome.

Post-fast, I adopted a 16:8 intermittent fasting schedule combined with resistance training twice weekly. This maintained 8 of the 11 pounds lost after six months. If you feel overwhelmed by conflicting advice, begin by tracking just weight, glucose, and energy for your first fast. The data removes guesswork and builds confidence that this approach differs from diets you’ve failed before.

💬 What the Community Says

In online forums and support groups, adults aged 45-55 report mixed but generally positive experiences with 5-day water fasts. Many share losing 8-14 pounds and note improvements in blood sugar and joint inflammation, especially those managing prediabetes. A common theme is initial fear of hunger and fatigue, yet most describe days 3-5 as surprisingly energizing once ketosis sets in. The community debates electrolyte protocols heavily; some swear by homemade salt mixes while others prefer commercial packets. Insurance coverage concerns appear frequently, with users appreciating that fasting requires minimal cost compared to formal programs. A vocal minority warns about muscle loss or rebound weight, stressing the importance of medical supervision and gradual refeeding. Beginners often ask for realistic tracking methods, with many recommending glucose-ketone meters as life-changing for seeing metabolic shifts. Overall, participants feel encouraged that fasting offers a fresh start after years of diet frustration, though they universally recommend starting slower than five days.
Cite this answer
Clark, R. (2026). What a 55 water fast did for me: what to track and how to measure progress. *CFP Weight Loss*. https://blog.cfpweightloss.com/ask/what-a-55-water-fast-did-for-me-what-to-track-and-how-to-measure-progress
Russell Clark, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Have a follow-up question?
More Questions 200 answered
▸ Sometimes after I take my Mounjaro shot I see this at the spot I gave the shot. Anyone know why: how to talk to your doctor about this ▸ Was so tempted to hit the drive thru today. Went to the store instead for those with hypothyroidism or Hashimoto's ▸ How much are people paying for Estring during the weight loss plateau phase ▸ For those that struggled with side effects, have you been able to space out your doses successfully — what do certified weight loss coaches recommend? 📖 Metabolic Efficiency — The state where your body processes fuel cleanly and maintains high energy levels without the need for constant snacking… ▸ Does anyone else love masks mandated so I can hide my facial hair and how it connects to gut health and inflammation ▸ So if you're spacing out your shots - what are y'all doing with extra injectors: how to talk to your doctor about this ▸ PCOS linked to childhood trauma if you're on a GLP-1 like semaglutide or tirzepatide ▸ How it looks when you lose 170 lbs. but are still a fat man — what most people get wrong about this 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ What a 55 water fast did for me: what to track and how to measure progress ▸ How I feel every time I go grocery shopping for long-term maintenance (not just short-term) ▸ Has anyone had facial swelling and numbness as a symptom/flare up? 📖 Amylopectin A — The specific starch found in modern wheat that causes rapid, dangerous spikes in blood glucose and promotes belly fat st… ▸ When people ask how I can tell my sugar's low and the role of cortisol and stress hormones ▸ Is estriol as effective as estradiol for clitoral atrophy: best practices and common mistakes to avoid ▸ Le mounjaro peut il se conserver au frigo if you're on a GLP-1 like semaglutide or tirzepatide 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… ▸ What a month of paleo has done for me on a low-carb or ketogenic diet ▸ Has anyone been diagnosed with Hashimotos after going through emotional distress or chronic stress in general and the role of cortisol and stress hormones 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Can we stop posting good glucose levels and pretending they are bad: how to talk to your doctor about this ▸ Can we stop posting good glucose levels and pretending they are bad and how it connects to gut health and inflammation ▸ What keto plus compounded tirzepatide for the last five months looked like: best practices and common mistakes to avoid ▸ Can anyone help me lose my overweight ?? 30F, 75kgs, 5’7”? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ Safest type of fiber: how to talk to your doctor about this ▸ Does anyone else feel like they are living life at 50% on a low-carb or ketogenic diet ▸ Is it even worth it anymore — what does the research actually say? 📖 Leptin Sensitivity — Restoring your brain's ability to hear the 'I am full' signal, which is often muted by high-sugar diets and systemic inf… ▸ What about oxalates if you're on a GLP-1 like semaglutide or tirzepatide ▸ Fuck is Almond milk — what does the research actually say? ▸ What actually helped my Hashimoto's symptoms — food changes that made a difference for me: how to talk to your doctor about this 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Rheumatoid Arthritis results: how to talk to your doctor about this ▸ Feeling fatter once having started my restrictive diet? 📖 Hashimoto’s Success — Achieving weight loss and reduced inflammation in thyroid patients by removing dietary triggers like lectins and modern … ▸ Did my hashimoto cause this for those with hypothyroidism or Hashimoto's ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period and the role of cortisol and stress hormones ▸ Vomited at new dose, will it happen again next week — evidence-based answer for CFP patients ▸ When the clock starts over when you have PCOS or hormonal imbalances ▸ Integrating Japanese food philosophy to OMAD? ▸ Has anyone switched from wegovy to mounjaro and how it connects to gut health and inflammation 📖 Anti-Inflammatory Protocol — A way of eating that prioritizes whole foods and eliminates triggers to quiet the internal 'fire' that prevents fat cell… ▸ What is this new frozen hell specifically for women over 40 ▸ Does anyone else just....not thermoregulate and how it connects to gut health and inflammation 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ When men recognize symptoms for those with hypothyroidism or Hashimoto's ▸ Has anyone here been diagnosed with endometriosis later in life — what do certified weight loss coaches recommend? ▸ Dr Gundry: the 120+80 supplements he himself takes daily during the weight loss plateau phase ▸ How do you know you are in meno if you take continuous bc: best practices and common mistakes to avoid 📖 Maintenance Phase — The final 28 days of our 70-day cycle where we stabilize the new weight and solidify the metabolic habits that prevent f… ▸ Started at 270 pounds at the beginning of last year, at the end I was 179 pounds! How do I look for those with hypothyroidism or Hashimoto's ▸ Why is almost all the focus in treating PCOS on fertility: best practices and common mistakes to avoid ▸ How to safely fast as a teen? ▸ Resting heart rate unchanged after 2 years of consistent running — what most people get wrong about this ▸ Are people fear mongering when they say compound pharmacies are dangerous and the role of cortisol and stress hormones 📖 Insulin Resistance — A condition where your cells stop responding to insulin, locking fat in storage; our protocol is designed to unlock thes… ▸ Is compounded semaglutide with B12 worth choosing over B6 or plain: how to talk to your doctor about this 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Can’t stand avocados or guacamole. Help when you have PCOS or hormonal imbalances ▸ What's a good Soy Sauce alternative for Asian Cuisine when you have PCOS or hormonal imbalances ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period for people with insulin resistance ▸ What do you guys think about the elliptical machine at the gym?