Breaking an extended fast the right way is just as important as the fast itself. Learn what to eat, what to avoid, and how to reintroduce food safely — with a simple, science-backed refeeding guide.

After 7 days without food, I lost 11.6 lbs — but what came back during refeeding? In this post, I break down exactly what returned (fat, muscle, water) and what didn’t, using real body composition data and biomarker tracking. Backed by science and personal experience.