Fasting 101

Fasting 101.
• Start slowly. If you’re new to fasting and have been eating a diet high in carbohydrates, add one hour to your normal non-eating window per week and do that every other day. For example, if you normally finish dinner at 8:00 PM and have breakfast at 7:00 AM, on week one you would wait til 8:00 AM to eat, or, on the flip side, finish eating at 7:00 PM. There are different types of benefits from different lengths of fasting time, but ultimately a goal of 18 hours of fasting 3-4 days a week is a great place to start. 
• Expect to be hungry. It comes in waves and generally dissipates quickly. Use apple cider vinegar, either in liquid form or in capsules (my personal preference) whenever hunger hits. 
• Consume copious amounts (at least 1/2 your body weight in ounces) of MINERALIZED water. 
• Fasting is as the name implies. This means NO CALORIES. Black coffee, unsweetened tea, and apple cider vinegar are fine. Most sources confirm that sweetening with stevia is “ok,” but different people have different responses to this, and for some, stevia may interfere with maximizing your results. 
• During the fast, light cardio and resistance training are recommended. For example, a half hour brisk walk and strength exercises with bands or light weights are great. If you are going to do higher intensity weight-resistance training, do it toward the end of your fast and consume 30 to 40 grams of protein within an hour of that workout. 
• Work toward lowering your carbohydrate intake as you progress with your fasting protocol. The fewer carbs you consume before you fast, the more benefits you will experience. For example, eating a mixed greens salad topped with salmon and avocado with an unsweetened vinegarette dressing is a perfect last meal before you start your fast.
• Monitor your weight and your body composition. Done properly, you should lose only extra water and body fat. The BIA done at our office is the best way to ensure you are getting the desired results. If you are not seeing results, a mild liver detoxification may be necessary, which I am happy to guide you through. 

What you can gain from fasting:
12-18 hour fast: Some fat burning and gut healing. Can be done multiple times per week.
18-24 hour fast: More intensive fat burning and mild autophagy. Can be done multiple times per week. 
24-48 hour fast. Rapid fat burning. Resetting of the immune system, killing off of cancer cells, and more intensive autophagy. Some stem cell formation may also occur! Should be done once or twice per month. 
Fasting beyond 48 hours has limited returns on your investment and may lead to some breakdown of muscle. For the adventurous, a 3-5 day fast done once or twice a year may have some additional benefits for your immune system and encourage more stem cell formation.

WHAT IS AUTOPHAGY?  Simply put, Autophagy is the body’s way of cleaning house. Old cells and cellular debris are cleaned up and recycled. The result is more energy and an immune system that runs much more efficiently. It is a key component of slowing down the aging process.

How to break your fast. 
Choose wisely! If you have fasted 24 hours or more, start with some mild low carbohydrate soup or bone broth. In general, a small, easily digested meal is recommended. I generally choose protein powder mixed with chia seeds and almond milk after my fasts that are less than 24 hours.

Who should not fast or only fast under close medical supervision: 

• diabetics with difficult to manage blood sugar.

• people with advanced heart disease, cancer or kidney or liver disease. 

• people who are taking prescription medications that require they be consumed with food.

• people with a history of eating disorders or who are regarded as underweight.

• women who are pregnant.

Bottom lines. 
• Be patient. If you’ve not fasted routinely before and you’ve been eating the standard American diet, it will take time, possibly up to a month, before you get into a groove with this. 
• Done properly, fasting is by far one of the most powerful steps you can take to lose body fat, get more energy and mental clarity, and slow down the aging process.
• I never thought I could miss a meal without getting weak, tired, hangry, etc. It was just a story I told myself. Now, I fast 3-4 days a week 18-24 hours, and twice a month I go 36 hours without food without blinking an eye. 
Always be careful of the stories you tell yourself. Some of them may be holding you back from becoming the best version of yourself that you can be!