163. 5 Days of Fasting

Speaker: 00:00:03

Have you ever been interested in

fasting or maybe you've tried a couple

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of small, fast, but you weren't really

sure what the benefits were or maybe

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you've been doing short intermittent

fasting, but you want to try.

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A longer, fast for additional benefits.

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Well, wherever you are on the fasting

journey, today's episode is going to

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teach you how to fast, why you should

fast, what the benefits of fasting are.

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Tools you can use while fasting

to make your fast, more enjoyable.

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And finally differentiate the benefits

between a short, fast and a long, fast.

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As always at the end of this episode,

I'll provide a recap and breakdown

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of the different topics covered to

ensure that you have actionable steps

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to take away from today's episode and

apply to your life after tuning in.

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This is the elemental Evan podcast.

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And I'm your host, Evan Roberts on

this show, I break down health topics

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from a simple and holistic perspective.

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Making health information

accessible for everyone.

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And for this episode, if you've been

following my Instagram here over the last

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week, or at least my Instagram stories.

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Then you definitely know that I

recently just completed a five

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day fast about three days ago.

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I've never done a five day fast

before I've only done three day

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fast before this last five day one.

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And let me tell you it was.

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Pretty insane.

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I don't know it was crazy.

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It was, it was a good

experience overall, for sure.

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Um, but definitely a wild experience

getting into days four and five.

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So I think that's probably the best place

to really kick this episode off is really

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just a quick recap of my experiences

going through, uh, this five day fast.

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So don't worry.

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I'm not going to spend a ton of

time here, but I'll just kind of

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explain how the fast went for me and

really just starting with day one.

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Um, I mean, I do.

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24 hour fast, pretty regularly.

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It's nothing.

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Uh, really out of the normal for me.

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So the first day was really quite simple.

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Uh, just kind of viewed it as a 24 day

fat or sorry, 24 hour fast and, uh, you

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know, no real hunger cravings, nothing,

nothing really out of this world.

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The only thing that really happened

was I would randomly like get up

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and start walking into the kitchen.

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Like I was going to go grab

a snack and I just had to

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remind myself like, okay, what.

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What the heck are you doing?

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Why are you walking into the kitchen here?

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Trying to go grab a snack coffee.

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So you're on a fast.

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Um, so it was really weird.

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It was like almost like second nature.

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Secondhand nature for me to just get up

and walk into the kitchen and kind of

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browse the fridge for whatever I have.

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So, uh, really that was

great to break that habit.

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At least during this five day fast.

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Cause it only lasted the first day, which

I'm grateful that it only lasted one day

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because that would have really sucked.

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If on like day four, I.

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I randomly get up and go into the

fridge and grab something and take a

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little bite out of something that would

have been a real pain in the butt.

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But that never happened.

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And so it was only on day one

that I would randomly stand up and

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start walking towards the kitchen.

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Uh, and in terms of day to

day too, is always where kind

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of the difficulty starts.

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It's usually day two and day three

for me, but on day two, Definitely

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the hunger kind of sets in your

cravings, kick up really heavily.

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Um, you know, you see commercials

for food horror on Instagram or

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whatever it might be, and it is.

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Yeah.

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I mean, it's, it's tough.

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Like you, you definitely

want to taste food.

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You're hungry at this point.

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Um, I did have a little bit of

a headache waking up on day two,

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which was very likely from a lack of

hydration and some high quality salt.

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So, yeah, that was not too tough

of a day, but still pretty hard.

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Like I said, day two and three are

usually the hardest days for me.

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Um, and also on top of that, I mean

it's day two and you realize, okay.

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After today I still have three

whole days, which for a person who's

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only done a three-day fast prior to

this can be a little bit daunting.

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Uh, but nonetheless made it

through, got onto day three.

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Day three.

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Once again, still had the

hunger, still had some cravings.

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Um, but.

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One thing that was good is I didn't

have the headache that I had on day two.

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And on top of that, you really start

to kind of feel the benefits of.

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Of the fast in, in like

a good sense, right?

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Because when you are doing a prolonged

fast, there is this point where.

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I don't know if it's ketosis

or what it is, but you hit like

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some serious mental clarity.

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Like you have laser focus, you can really

focus in on a task very, very well.

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Um, you don't have a lot of

random thoughts going on.

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I'm pretty sure this has something to

do with the fact that thoughts consume

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energy and your body is trying to be

conservative in the energy that it uses.

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So it's not giving a lot of energy to

your brain to just think random thoughts.

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I think, you know, I'm just

guessing here, but I'm, I'm pretty

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sure it's because your brain.

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Uh, really wants to just focus on the task

at hand and the things that are important.

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So it's a very cool experience.

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I've felt it before on a three-day fast.

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Uh, but yeah, it was pretty cool.

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I started to get into

that on this day, three.

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And also something that

was interesting on day two.

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Uh, sorry, the night of day two.

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I actually had a dream

that I broke my fast.

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Which was crazy.

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I woke up and I was super mad at myself.

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Um, but you can just tell that it was

really in the back of my mind and it

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was taking a lot of willpower out of

me, at least in those first two days.

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And then on day four, I honestly

felt really good by day four.

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I felt.

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You know, incredible was really feeling

the beneficial effects of being in a fast.

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Uh, at that point, hunger and cravings,

like they're gone your body at this point.

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Really just knows that.

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You're not getting food and

you know, this is just life.

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Like, I don't know.

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There's no food out there.

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So there's no point in really kind of

asking, I guess, is what it's doing.

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I'm not totally sure.

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But nonetheless.

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You really don't have super

crazy cravings or hunger.

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Um, I was able to be around food

on day four and like never once

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was I really tempted to try to

grab some food and taste it.

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Of course you're like wanting

to taste stuff because food

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tastes amazing, especially after

four days of no food at all.

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So that was a little difficult.

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But overall, I mean, yeah, you feel

really, really good on day four.

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I think actually the hardest thing

about day four was just knowing.

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That there was an entire additional day.

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Uh, after day four.

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So.

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Really day for not too bad.

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Day five.

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I was deep in the fast,

like really feeling the.

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Crazy sensations of being in a fast, like.

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I don't, it's almost kind

of hard to put into words.

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Like you feel kind of grounded in

your body, but elevated, like you

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can laser focus on a task, but then

you can also just zone out, like

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completely zone out really easily.

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And, um, if you meditate on that day,

for example, like you can have some

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pretty interesting deep meditations.

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Um, yeah, I don't know.

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You're kind of in this

like lucid state, which.

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In the best sense possible, right?

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Like not like you don't have control

of your body or anything like that.

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It's just, everything is a little

bit more heightened, I would say.

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Um, Yeah, I don't know.

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You just feel like you're buzzing.

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It's it's a, it's a trip.

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I, I feel like my words are not

going to be accurately describing

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it, so probably just best to be

something that is experienced and.

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You know, probably would

be different for everybody.

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Uh, but nonetheless, it was a

very, very interesting experience.

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And then, uh, following day five,

obviously I broke my fast that evening.

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I had hit 120 hours without

taking one single bite of food.

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Uh, really, really crazy.

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I.

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The way I broke my fast was I actually

took some spirulina from energy bits and

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some claustrum from tri arm WRA claustrum.

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About 30 minutes before

drinking bone broth.

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So, uh, at the, it was eight 30 was when

I was able to officially consume food.

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Uh, so at that point, that's why I

took the spirulina and claustrum.

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And then at nine o'clock is when I went

ahead and had some bone broth followed

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up by some steamed brussel sprouts.

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So, let me tell you, there is.

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There is no better tasting

food in this world.

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Then any food you eat on day five?

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It is.

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It's the craziest thing in the world.

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Like I.

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The best way for me to describe this is

when I started drinking that bone broth.

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So I sat down, I like meditated.

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I prayed, I, I gave thanks to the

bone broth to my body, um, to my

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willpower, to me, you know, to

just life in general and just.

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Yeah.

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It was like feeling super grateful and was

able to just meditate and pray for a bit.

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There.

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And then took my first

swig of bone broth and.

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When you have that bone broth,

like brush over your tongue.

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It made me think of, I don't know

if you've ever seen those diagrams

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of a tongue, but it shows like the

different areas on your tongue bat.

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Pick up different flavors, right?

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Like part of your tongue picks up

sour and part of it picks up salt

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and part of it picks up sweet.

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Well, It's really feels like

that's going on in your mouth.

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Like as the, uh, bone broth,

like swept over my tongue.

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Like some parts were picking

up just massive salty.

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Some parts were picking up umami.

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Some parts were picking up a little sour

from the apple cider vinegar in there.

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Like it was insane.

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And, and personally, I actually don't

have the best sense of smell or taste.

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So for me, it's, it's really

wild to experience that.

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But.

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Yeah, it was, it was the

best tasting thing ever.

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Um, and then follow that with

some Brussels sprouts, like.

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My taste buds were to the moon.

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It was, it was.

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Oh, my.

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We're the best brussel sprouts

I've literally ever had in my life.

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So, and they were just steamed,

like I sprinkled some salt on there.

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Like.

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That was, that was the maximum.

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So it was crazy.

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Um, I think that experience in

it, in an in and of itself is.

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Like so rewarding for doing the fast, like

just the appreciation you have for food.

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Following a fast is so

wild and it's really cool.

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I feel like with the five day

fast, I've been able to carry

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that appreciation for food.

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Um, you know, along the next couple days,

like I'm three days out from my five day

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fast and every time I'm sitting down for

a meal, I'm just filled with gratitude.

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I don't even have to try.

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It's not like I'm sitting

down and giving a prayer.

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I literally am just like, oh my God,

thank you so much for this food.

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It's it's really wild.

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And I'm personally enjoying it.

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I think it's a really awesome.

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But.

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Uh, one question I would get

all the time from people while

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I was doing this fast was.

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The most obvious question,

which is why do you fast?

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And you know, not to like throw anyone

under the bus here or anything, but

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it's definitely the older crowd.

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I feel like they tend to not

understand what the deal is with

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fasting, which, Hey, totally get it.

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Um, a lot of people would ask me if it

was like a religious fast, which it's

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not, but of course, in my opinion, I think

there's a spiritual portion to every fast.

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It's almost hard to not have that

because you just feel so tapped in to.

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I don't even know what it is.

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Like you just, you feel tapped into some

source or your body it's, I don't know.

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Like you got a fast to,

to really feel that.

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Um, so personally I feel like there's

a spiritual portion to every fast.

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Uh, but yeah, mainly the reasons

that I personally fast and the main

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points that I really like highlight

to people are specifically the health

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portions of a fast, as well as the

mental strength portions to a fast.

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So those are really like the two main

reasons why I fast and in terms of.

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Health benefits that you

can receive from fasting.

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Um, there's like a laundry list of

different benefits from fasting that.

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Would take up the entire show.

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So I'm, I'm going to keep it pretty

short here and really just highlight

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the main ones that I kind of focus on.

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And that I, I don't know, feel like are

most beneficial for me, I guess, but, uh,

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the main ones are definitely going to be

a, TOF a G that's super high on my list.

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Um, H G H kind of falls

in that same category.

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So autophagy.

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Literally is kind of like your body's.

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Cleaning house.

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Mechanism where at a cellular level,

your body will go through and actually

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like find cells that have parts of

the cell that are working properly.

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Maybe they're older, defective

or something, and they will

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break them down, get rid of them

and put in a brand new park.

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Right.

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So it's almost like if

you think of like a car.

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It's like going through your car and

seeing like, what parts are old, what

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parts are about to go bad or what parts

already are bad and then changing them

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out so that your engine and your car are

like, Running like they're brand new.

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So.

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Uh, tophi G is, yeah.

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It's your cleaning house.

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It makes you work better

on a cellular level.

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Like you're more efficient literally

at the cellular level because

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your cells have been upgraded.

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Uh, so I really love autophagy.

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It's one of the big reasons

why I fast in the first place.

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And, uh, yeah, it just makes

your body work better overall.

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And.

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We still kind of don't know why

when we fast autophagy kicks in.

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Um, what I've heard is people kind of

speculate that since we're no longer

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consuming food, our body is able to take

the energy that would have been spent.

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Uh, digesting the food and instead.

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You know, use it on our body

and kind of clean up our body.

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Uh, at a cellular level.

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And then in terms of H G H M,

that is human growth hormone.

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It's a peptide hormone that

stimulates growth cell reproduction

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and cell regeneration in humans.

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Um, it's usually looked to as an

anti-aging tool and pretty much

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helps to maintain tissues and organs.

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So.

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Really really beneficial.

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I mean, anti-aging, who's obviously

not like interested in that.

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So a lot of benefit with

both autophagy and H G H.

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Um, There.

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There is.

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As well, so sorry for this next one.

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I'll just.

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I don't know.

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Well, okay, I'll come out

and just say it first.

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So the next one is ketosis, right?

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Like fat loss during ketosis,

but I don't really like to

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highlight this for extended fast.

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Um, I usually talk about this more

with intermittent fasting because

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I don't actually think that a

long-term fast should really be

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specifically used for losing weight.

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Um, first off in general, if you have any

kind of an eating disorder, like fasting

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might not be the route that you want to

go, if you really, really want to fast,

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and you do have eating disorders, you

absolutely should be in touch with a very

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highly trained medical professional who.

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Who has tons of knowledge on this

and can guide you the entire time.

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Uh, but in terms of just

fat loss overall, yes.

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When you are doing a fast,

especially an extended fast, like

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this, your body is going to get

into a state of ketosis because.

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You are no longer feeding

yourself carbs and sugars.

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So your body no longer has

those as a fuel source.

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So what is your body

start to use for fuel?

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Well, it starts to use fat.

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And of course we have fat

stored up in our fat cells.

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So your body goes into ketosis, which

means that basically it's now using

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your fat stores as a source of energy.

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So yes, you are going to lose some

fat, especially on an extended

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fast, like I did for five days.

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And yes, of course, like for example,

I did lose, uh, 12 pounds during my

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five day fast, which sounds insane.

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Right?

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Like 12 pounds in five days is crazy.

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Uh, but.

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The caveat to that is that a lot

of that weight was just Waterweight

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it's weight that you're going to

gain back really, really quickly.

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: 00:17:21

Uh, for example, like the following

day, I mean, I didn't weigh myself,

315

: 00:17:25

but you probably put back on like

three pounds the next following day.

316

: 00:17:30

So.

317

: 00:17:31

It's.

318

: 00:17:31

Yeah, it's just not, I don't like

to highlight it for weight loss.

319

: 00:17:35

I think intermittent fasting is

much more useful and beneficial

320

: 00:17:40

in terms of weight loss.

321

: 00:17:42

But nonetheless, for people who

are concerned with ketosis or

322

: 00:17:45

interested in it, Uh, yes, of course,

during a prolonged five day fast.

323

: 00:17:50

You are definitely in a state of ketosis.

324

: 00:17:53

Uh, two other things that I'm going

to highlight here in terms of health.

325

: 00:17:56

Is the insulin sensitivity.

326

: 00:17:58

So you have increased insulin

sensitivity during a fast, uh, this

327

: 00:18:03

is highly beneficial for literally the

entire population because we consume.

328

: 00:18:09

Crazy amounts of sugars and carbohydrates.

329

: 00:18:13

And this is really not good for

our insulin sensitivity and can

330

: 00:18:17

lead to people being pre-diabetic

and eventually diabetic.

331

: 00:18:20

Uh, so anything that's going to help

improve our insulin sensitivity is

332

: 00:18:25

going to be of a massive benefit for.

333

: 00:18:28

I don't know, 90% of the population,

like it's, it's just a benefit for sure.

334

: 00:18:34

And then last but not least.

335

: 00:18:35

Um, I love this portion, which is it

literally just gives your body a break.

336

: 00:18:41

Uh, there's so many people out there

who, from the moment they wake up to the

337

: 00:18:45

moment they go to bed, they're pretty much

eating like every two hours, some kind

338

: 00:18:50

of a food, which means that your body.

339

: 00:18:53

I only has eight hours at night where

it doesn't have to be consuming food,

340

: 00:18:58

breaking it down, trying to assimilate

it into the body, using it, you know,

341

: 00:19:02

the digestive system having to then

flush the system out, you know, and

342

: 00:19:06

going to the restroom and all this stuff.

343

: 00:19:08

Right.

344

: 00:19:08

So when you do a fast what's so cool is

you just literally give your body a break.

345

: 00:19:13

You allow it to.

346

: 00:19:15

Rest.

347

: 00:19:16

Uh, lax for one moment.

348

: 00:19:18

Um, you know, literally everything

from your mouth, all the way

349

: 00:19:21

down to your backside is getting

a massive break from, you know,

350

: 00:19:26

especially your, uh, your stomach or

intestines, as well as your liver.

351

: 00:19:30

Your liver receives, um, a lot

of benefit when you're fasting.

352

: 00:19:35

Which, uh, the liver's so important.

353

: 00:19:37

It does a lot of really

important tasks in the body.

354

: 00:19:41

So it's just awesome to know that

you're giving all of that a break.

355

: 00:19:45

Um, It's also beneficial for gut bacteria

because you know, if you have overgrowth

356

: 00:19:50

of bad gut bacteria, this can sometimes

help to regulate that and actually get

357

: 00:19:56

rid of some of those bad gut bacteria.

358

: 00:19:58

Uh, so yeah, just a ton of benefit.

359

: 00:20:01

Like you'll, you'll notice, uh, if

you deal with digestive issues like

360

: 00:20:04

myself, um, if you don't listen

to this podcast, often I grew up

361

: 00:20:09

with a lot of gastrointestinal

issues, primarily IBS, um, just to

362

: 00:20:15

kind of put a term on it really.

363

: 00:20:16

Uh, but when I do a fast, it is

probably the most per found thing

364

: 00:20:22

when it comes to digestive health.

365

: 00:20:25

Out of anything I've ever tried it.

366

: 00:20:27

In my life.

367

: 00:20:28

When I fast, I have better digestion

for like a week or two after then.

368

: 00:20:35

Doing any other type of, you know, Thing

that would be beneficial for digestion

369

: 00:20:41

like probiotics or whatever, right?

370

: 00:20:43

Like fastening 100% is the best thing

that I've ever done for my digestion.

371

: 00:20:49

Of course everyone's different, but

I've heard from many people that they

372

: 00:20:53

receive this same kind of benefit

in their digestion from fasting.

373

: 00:20:58

And then in terms of mental strength, I

really love fasting for mental strength.

374

: 00:21:03

And I, I could talk on this topic for

hours, so I'll keep it really short here.

375

: 00:21:08

But the first thing is when you

start fasting, even just short,

376

: 00:21:12

fast, it's really cool because.

377

: 00:21:15

You kind of learn to be in control

of your hunger instead of allowing

378

: 00:21:21

your hunger to be in control of you.

379

: 00:21:23

There's a lot of people who, you

know, they get super angry and

380

: 00:21:27

they just can't function properly.

381

: 00:21:29

If they don't have a meal

every like four hours.

382

: 00:21:32

Which really kind of sucks

to be a slave to your hunger.

383

: 00:21:37

Um, it's very, a very liberating feeling.

384

: 00:21:40

Uh, to be able to say, you know what,

I'm, I have a lot of work to do right now.

385

: 00:21:44

And I think I'm just going to fast

and skip breakfast or whatever it

386

: 00:21:48

might be, uh, for you obviously.

387

: 00:21:51

Um, Everything in relation to

your, your life and your needs and

388

: 00:21:54

your demands and all of that, but

it is a very liberating feeling.

389

: 00:21:58

And yeah, I found a lot of benefit in

just that little simple fact there.

390

: 00:22:04

And then on top of that, fasting is hard.

391

: 00:22:07

It's a hard thing to do.

392

: 00:22:08

Um, if it wasn't hard,

everyone would do it, right?

393

: 00:22:11

Like a five day fast is a.

394

: 00:22:14

It's a massive task.

395

: 00:22:15

Like it is not easy at all.

396

: 00:22:17

There's many times where

you're, you're hungry and you

397

: 00:22:20

would love to break that fast.

398

: 00:22:21

But when you do these

hard things, it just.

399

: 00:22:25

You know, shows you how powerful you

are and you can really translate.

400

: 00:22:29

That willpower and strength

into other areas of your life.

401

: 00:22:33

Like, for example, I'm three days

out from my fast and I feel that

402

: 00:22:38

I have a lot more willpower when

it comes to doing things like.

403

: 00:22:42

Going for a run in the morning.

404

: 00:22:44

For example, this morning, I woke up,

threw on my shoes and went out for a run.

405

: 00:22:48

And I had very little

inner chatter with myself.

406

: 00:22:53

You know that little

stupid voice in your head.

407

: 00:22:56

That's like, oh man, this

bed is so comfortable.

408

: 00:22:59

Uh, you don't have to, you

know, be up and at work.

409

: 00:23:03

I, you know, a super early time, like

why not just stay in and just relax?

410

: 00:23:07

Like you deserve it.

411

: 00:23:08

You deserve that rest.

412

: 00:23:09

Like, no, I had none of

that this morning I woke up.

413

: 00:23:12

I was like, all right, I'm gonna

throw all my shoes and I'm out.

414

: 00:23:14

Uh, so I really, really love that.

415

: 00:23:16

Benefit of fasting as well.

416

: 00:23:19

So, those are pretty much the main

reasons why I fast it's for my health

417

: 00:23:24

and it's for my mental strength.

418

: 00:23:26

And then in terms of what a fast is.

419

: 00:23:30

So, I mean, technically a fast is just

abstaining from literally anything.

420

: 00:23:35

So it could be food porn, alcohol,

like whatever you want it to be.

421

: 00:23:39

Uh, but in terms of a food

fast, technically, any

422

: 00:23:43

calories that you consume.

423

: 00:23:46

We'll break your fast.

424

: 00:23:47

So.

425

: 00:23:49

This is where it starts

to get a little tricky.

426

: 00:23:52

Um, if you are a.

427

: 00:23:55

Water fast purist.

428

: 00:23:57

That means you believe that.

429

: 00:24:00

Literally, all you can

have is basically water.

430

: 00:24:03

This is one way of

fasting and totally fine.

431

: 00:24:06

Like you absolutely can do that, but

I have a slightly different variation

432

: 00:24:11

of fasting than I personally do.

433

: 00:24:13

So.

434

: 00:24:15

True.

435

: 00:24:15

I'm not eating food, but I will include

a little tea and a little bit of coffee.

436

: 00:24:21

Now.

437

: 00:24:21

I'm not adding anything

to the tea or the coffee.

438

: 00:24:24

It's literally black coffee

and plain T the T can be green.

439

: 00:24:29

It could be black.

440

: 00:24:30

It could be, you know,

Earl, gray, whatever.

441

: 00:24:33

Uh, but there is nothing added to it.

442

: 00:24:36

So the reason.

443

: 00:24:39

I do that is personally because

there are polyphenols in coffee and

444

: 00:24:44

tea that are going to be beneficial

for your body and for your gut.

445

: 00:24:48

Plus they have a appetite suppressing

components to them, so they can kind

446

: 00:24:54

of help with curbing your hunger,

which honestly can be so beneficial

447

: 00:24:59

when you're doing an extended fast.

448

: 00:25:01

And it could be the difference

between you sticking to your fast and.

449

: 00:25:05

Breaking your fast.

450

: 00:25:06

So I personally include those,

um, coffee, for example, I think

451

: 00:25:11

has at most five calories per cup.

452

: 00:25:15

So I'm not drinking, you know, four

cups of coffee a day, all drink

453

: 00:25:20

one cup of coffee, which I actually

drink coffee on the very first day.

454

: 00:25:24

The other four days I drink tea.

455

: 00:25:27

And at most I had about.

456

: 00:25:30

Two or three cups of tea and

they were not large cups of tea.

457

: 00:25:33

They were pretty, uh,

smaller, uh, small sized.

458

: 00:25:36

So.

459

: 00:25:38

I did consume those.

460

: 00:25:39

If you're a water fast purist, um,

you know, that would not be okay.

461

: 00:25:44

Uh, but personally I do that because

it feels good when you're consuming it.

462

: 00:25:50

Um, it smells good.

463

: 00:25:51

It tastes good.

464

: 00:25:52

Like it's the only flavor you're

basically getting the entire time you're

465

: 00:25:55

on your fast and it can also help.

466

: 00:25:58

Uh, to extend your fast and

can I help it feel better?

467

: 00:26:00

So you're not just completely

struggling the entire time.

468

: 00:26:04

Uh, and then on top of that, I also

include a very high quality salt.

469

: 00:26:08

Which I highly highly recommend.

470

: 00:26:10

If you are going to do a fast.

471

: 00:26:12

Include assault, please.

472

: 00:26:13

And I'm not talking that crappy

table salt that costs a dollar

473

: 00:26:16

99 at your whatever store.

474

: 00:26:18

No go ball out on that

seven $99 salt, right.

475

: 00:26:24

Which is, you know, seems like

a crazy price for some salt.

476

: 00:26:29

But that Celtic sea salt or what I used

was oryx O R Y X it's a south African

477

: 00:26:37

desert salt or something like that.

478

: 00:26:39

And the reason I'm saying to use one of

these salts is because they're going to

479

: 00:26:42

have trace minerals in them, which are

going to be very beneficial for your body.

480

: 00:26:46

And then on top of that, salt is going

to provide electrolytes to your body,

481

: 00:26:50

which is going to help with hydration.

482

: 00:26:52

And it's also going to help with keeping

away headaches and to help you from not

483

: 00:26:57

feeling light headed, which can definitely

happen when you're doing a fast.

484

: 00:27:01

So.

485

: 00:27:02

Those are the things I

include in my fast personally.

486

: 00:27:05

Now, when it comes to.

487

: 00:27:08

Do these things break a fast, well,

there's kind of a gray area here.

488

: 00:27:13

So when we're looking at a fast and what

constitutes a, a food fast, we're really

489

: 00:27:18

kind of looking at things like insulin.

490

: 00:27:21

And I believe Tor.

491

: 00:27:22

So we do not want insulin or M Tor.

492

: 00:27:25

More elevated during a fast, because

technically that would break our fast.

493

: 00:27:30

So when you're consuming

calories, those will tend to.

494

: 00:27:34

You know, elevate insulin or uh, but

at five calories or less, the, at least

495

: 00:27:41

from the research that I was reading.

496

: 00:27:44

It seems that the only thing that might

be affected slightly was a tophi G.

497

: 00:27:51

And of course the toffee is amazing.

498

: 00:27:53

So we want it to be occurring in our body.

499

: 00:27:55

But from what I was reading,

it said that at worst.

500

: 00:27:59

You know, coffee or whatever

is going to slightly lower.

501

: 00:28:02

The levels of autophagy, which in

my opinion is totally worth it.

502

: 00:28:07

You're still getting the

benefits of a tophi G.

503

: 00:28:10

Maybe it's a little bit less than

it could be, but you know what?

504

: 00:28:13

I just had a cup of coffee that

smelled delicious, tasted delicious

505

: 00:28:16

and helped me get through a portion

of my day and get on through.

506

: 00:28:20

You know, day three day, four

day five, whatever it might be.

507

: 00:28:23

So for me, it's personally

absolutely worth it.

508

: 00:28:26

You're still receiving the benefits

and it only is going to affect

509

: 00:28:29

the toffee for a period of time.

510

: 00:28:32

If any at all right, we're still, um, I

think the research is still out on that.

511

: 00:28:37

So.

512

: 00:28:38

That's the way I do it.

513

: 00:28:39

I feel that it's way better,

way more beneficial to have

514

: 00:28:42

them than to not have them.

515

: 00:28:44

Uh, but of course this is going to be

dependent on, you know, who it is that

516

: 00:28:48

you're asking and, uh, you know, kind

of where they stand with this and.

517

: 00:28:53

In terms of like ketosis.

518

: 00:28:56

Ketosis is, is much different.

519

: 00:28:58

Like you can actually consume some

fats and I think even protein and

520

: 00:29:02

still stay in a state of ketosis.

521

: 00:29:04

Whereas, uh, you know, like the only

things you can't have are basically

522

: 00:29:08

like a ton of carbs and stuff.

523

: 00:29:10

So, uh, if you pretty much wanted

to just stay in ketosis, you could

524

: 00:29:14

actually have some fats and all that.

525

: 00:29:15

And if, if that's really what your.

526

: 00:29:17

Uh, your goal is then.

527

: 00:29:19

You know, it's a little bit different,

but in terms of just like a fast

528

: 00:29:22

and trying to really get that deep

autophagy and all that, we really

529

: 00:29:25

want to stay away from pretty much.

530

: 00:29:27

Any calories at all, aside from, in

my opinion, the few, couple calories

531

: 00:29:32

that come from some tea or some coffee.

532

: 00:29:35

Now I wanted to also provide a little

breakdown, like kind of an hour by hour

533

: 00:29:42

breakdown of what's happening in the body.

534

: 00:29:45

During a fast, I had a.

535

: 00:29:48

Pretty hard time finding a, what I

would consider reliable, uh, chart

536

: 00:29:55

for an hour by hour fast breakdown.

537

: 00:29:58

I did come across a doctor

online who had a, uh, broken down

538

: 00:30:03

chart, which I personally liked.

539

: 00:30:05

And the reason I'm including it in

here is because he provided references.

540

: 00:30:10

Oh, I'm sorry.

541

: 00:30:10

I believe it's a, he,

I'm not sure, actually.

542

: 00:30:13

Um, but they provided references.

543

: 00:30:16

And I, uh, you know, I'm happy that

they actually did that because they're

544

: 00:30:21

putting their money where their mouth is.

545

: 00:30:23

And, you know, we want to make

sure that these people are legit.

546

: 00:30:25

So what I'm also going to do is I'm

going to include the link to this,

547

: 00:30:29

uh, to this chart in the description

or the show notes of this episode.

548

: 00:30:34

So if you'd like to go check it out

and, you know, see how legit this is

549

: 00:30:37

for yourself, please by all means do so.

550

: 00:30:39

Um, but from what I saw,

it looked pretty legit and.

551

: 00:30:43

Comparing it to all the other

things I was reading, it sounds

552

: 00:30:46

like it's pretty spot on.

553

: 00:30:47

So.

554

: 00:30:48

Let's get into this for phase one,

which is going to be zero to four hours.

555

: 00:30:52

This is called the anabolic phase, which

is literally just business as usual.

556

: 00:30:57

It's your body breaking

down nutrients from food.

557

: 00:31:00

Converting them into energy and

then into body tissue, right?

558

: 00:31:03

You are what you eat.

559

: 00:31:04

The food you're eating is becoming you.

560

: 00:31:07

Then phase two is four

to 16 hours without food.

561

: 00:31:11

So now this is the catabolic phase, which

is where you begin to metabolize body fat.

562

: 00:31:16

As energy and autophagy is activated.

563

: 00:31:20

Okay.

564

: 00:31:20

So now we're starting to get

into the good stuff, right?

565

: 00:31:22

That 16 hour point, that's kind of

like, you know, that intermittent fate.

566

: 00:31:26

Uh, intermittent fasting

phase right there.

567

: 00:31:30

Then we move on to phase three,

which is now going to be.

568

: 00:31:33

Uh, 16 to 24 hours.

569

: 00:31:35

So actually getting into

like a full day fast here.

570

: 00:31:39

You're going to have fat metabolism,

autophagy, and the production

571

: 00:31:43

of human growth hormones, all

increase, which is incredible, like

572

: 00:31:48

amazing benefits happen from that.

573

: 00:31:50

Then moving into phase four.

574

: 00:31:52

So we've got a 24 to 72 hour fast.

575

: 00:31:55

So a one day to a three-day fast.

576

: 00:31:57

You're going to have increased

production of ketones that fuel most

577

: 00:32:01

of your cells in your body while BDNF

brain derived neurotropic factor.

578

: 00:32:07

Increases to support brain

function and neuro regeneration.

579

: 00:32:13

Then you have phase

five, which is 72 hours.

580

: 00:32:16

So three days, and then on the

fat-burning no protective and

581

: 00:32:21

anti-aging benefits activated in

the previous hours are all enhanced.

582

: 00:32:25

So literally all the stuff

that you were already reaping.

583

: 00:32:29

Uh, from the 24 to 72 hour phase is

just going to be increased and it's

584

: 00:32:33

just going to continue to do its work.

585

: 00:32:35

Uh, for those additional two days.

586

: 00:32:37

So.

587

: 00:32:38

Uh, doing the five day fast, like I did.

588

: 00:32:40

You know, really just allowed

all of those benefits to really

589

: 00:32:44

have time to work in the body.

590

: 00:32:46

Um, and yeah, it was incredible.

591

: 00:32:48

Like I, like I had mentioned earlier, So

now let's go ahead and get in to some of

592

: 00:32:55

the good tools that you can actually use

when you're trying to do some fasting.

593

: 00:33:01

So let's start off with.

594

: 00:33:04

Starting to do a fast.

595

: 00:33:05

So if you've literally

never done a fast before.

596

: 00:33:08

Hey, you are in the right place.

597

: 00:33:10

Um, I'm going to help try to walk you

through how to start doing a fast,

598

: 00:33:14

and so if you've never fasted before.

599

: 00:33:17

I would highly recommend to

just start small, start out

600

: 00:33:21

with a 12 hour fast, right?

601

: 00:33:23

Like literally just stop

eating at, I don't know, seven

602

: 00:33:28

or eight o'clock at night.

603

: 00:33:29

Wake up the next day, have a meal at

seven or eight o'clock in the morning.

604

: 00:33:33

Boom, you did a 12 hour fast overnight.

605

: 00:33:36

Didn't even have to really think of it.

606

: 00:33:37

Super easy and really just starts

to show you that you have some legs.

607

: 00:33:41

Then you can go ahead and

increase that a little bit.

608

: 00:33:44

You can do a 16 or 18

or maybe a 20 hour fast.

609

: 00:33:48

And eventually make your way to

a 24 hour fast, which I know a 24

610

: 00:33:51

hour fast might sound daunting for

those of you who have never fasted

611

: 00:33:54

before, but it's actually pretty easy.

612

: 00:33:58

So I like to start my.

613

: 00:34:00

Uh, my fast, the let's

say it's like a Monday.

614

: 00:34:04

I will have a really early dinner,

all finished the very last bite

615

: 00:34:09

of my dinner at let's say 6:00 PM

on a Monday night, I'll go to bed.

616

: 00:34:15

I'll wake up the next day,

six o'clock in the morning.

617

: 00:34:17

I'm already 12 hours in I'm halfway there.

618

: 00:34:20

And then I will just go ahead,

brew up some coffee or tea.

619

: 00:34:25

Drink that for the morning.

620

: 00:34:26

Get through my midday and then guess what?

621

: 00:34:29

Boom, six o'clock rolls around for

dinner and you can have your meal.

622

: 00:34:34

You can break your fast and bam,

you did a 24 hour fast and it

623

: 00:34:38

was relatively easy and painless.

624

: 00:34:40

And I know it sounds easy.

625

: 00:34:43

It might feel kind of hard when

you're actually doing it for the

626

: 00:34:46

first time, but once you do it, you

will feel super, super accomplished.

627

: 00:34:50

I remember when I first

did a 24 hour fast, I was.

628

: 00:34:53

So pumped that I was able to do it.

629

: 00:34:55

Um, it was a really, really great feeling.

630

: 00:34:58

And then once you do that, Try to

replicate that a few more times, do

631

: 00:35:01

a few 24 hour fast here and there

to really get those under your belt.

632

: 00:35:06

And then you can just continue

slowly increasing them.

633

: 00:35:09

Like, for example, if you do a

24 hour fast, you can do that 24

634

: 00:35:14

hour fast and then, you know, six

o'clock at night rules around.

635

: 00:35:18

And technically it's time for you to

have dinner and break that 24 hour fast.

636

: 00:35:22

But instead you could say, you know what.

637

: 00:35:23

I'm just going to go to bed.

638

: 00:35:25

And wake up tomorrow morning.

639

: 00:35:27

And guess what, if you do that six

o'clock the following morning, you

640

: 00:35:31

would be at 36 hours right there.

641

: 00:35:33

So you can easily extend these

fast and, you know, get into

642

: 00:35:37

like a two day fast, for example.

643

: 00:35:40

And slowly, just really once again, get

these under your belt, let's start doing.

644

: 00:35:45

A couple of 24 hour fast.

645

: 00:35:47

Tri couple 48 hour fast.

646

: 00:35:49

I like to include a little bit

of coffee, a little bit of tea.

647

: 00:35:51

Like I said, always staying

hydrated with water.

648

: 00:35:54

You won't.

649

: 00:35:54

Drink, a lot of water, have some salt.

650

: 00:35:57

And.

651

: 00:35:59

Really, I think the three-day

fast is probably the biggest

652

: 00:36:03

step for people to take because.

653

: 00:36:06

The two hour or sorry, the two day

fast is pretty tough, but it's not.

654

: 00:36:11

It's not too tough.

655

: 00:36:13

Like people can manage it, you know,

especially if you've done a 24 hour

656

: 00:36:16

fast before, do you just tack on that?

657

: 00:36:19

And additional day,

it's not too difficult.

658

: 00:36:22

Uh, but the three-day fast seems to be

a bit of a mental barrier, which by the

659

: 00:36:26

way, Fasting as a purely mental game.

660

: 00:36:31

Uh, yes, you might be hungry and

stuff, but honestly your body is fine.

661

: 00:36:35

It's just your mind.

662

: 00:36:36

That's playing tricks on you, and

it's really gonna come down to how

663

: 00:36:40

well you can control your mind.

664

: 00:36:42

Um, that's really what these facts are.

665

: 00:36:43

They are a total mental came, so.

666

: 00:36:46

Um, when it comes to doing a three-day

fast, you really just have to

667

: 00:36:50

mentally psych yourself out for this.

668

: 00:36:52

Like, um, if you're going

to do a three-day fast.

669

: 00:36:55

You know, day one should be pretty

easy for you at this point, because

670

: 00:36:57

you've done multiple 24 hour a

day or 24 hour fast at this point.

671

: 00:37:02

Uh, so day one, shouldn't

be too difficult.

672

: 00:37:04

It's usually day two.

673

: 00:37:05

That's the hardest.

674

: 00:37:06

And then day three is probably going to

be kind of hard as well, but you will have

675

: 00:37:10

the, you know, the finish line insight.

676

: 00:37:13

So that always makes it a lot easier.

677

: 00:37:16

Uh, you know, to finish off that

day three, um, and then also on day

678

: 00:37:20

three, you can start to feel the,

um, the laser focus affects that.

679

: 00:37:26

I've been talking about I'm

usually on day three or day four

680

: 00:37:30

is when that starts to kick in.

681

: 00:37:32

So you might actually start

to feel some of those effects,

682

: 00:37:34

which are really awesome.

683

: 00:37:35

Um, but yeah, usually it's day two and

sometimes day three that are actually

684

: 00:37:40

the hardest when it comes to fasting.

685

: 00:37:42

And then in terms of doing a five

day fast or longer, Honestly, if

686

: 00:37:46

you could do a three-day fast,

you can do a five day fast.

687

: 00:37:49

It's the only differences

that you have more time.

688

: 00:37:54

That's really all it is

like day four and five.

689

: 00:37:56

I actually felt better and easier

to manage those days than I did

690

: 00:38:00

on days two and three days, two

and three, I had way more hunger.

691

: 00:38:03

I had way more cravings.

692

: 00:38:04

I even had a headache on day two.

693

: 00:38:06

Like all of that stuff.

694

: 00:38:07

When it came to Dave days, four

and five, I was so tapped into

695

: 00:38:12

this crazy energy source that.

696

: 00:38:15

Yeah.

697

: 00:38:15

It was like day four and five.

698

: 00:38:17

It was just a waiting game for me.

699

: 00:38:18

The only thing I was, yeah, it was

just like, it was, I was like, Aw,

700

: 00:38:21

man, I just wish I was at day five.

701

: 00:38:22

Cause I just want to taste

some food at this point.

702

: 00:38:24

Um, so.

703

: 00:38:26

If you can do a day

three, a three-day fast.

704

: 00:38:29

Absolutely.

705

: 00:38:29

Absolutely.

706

: 00:38:30

You could do a five day fast.

707

: 00:38:31

So really when it comes to fasting,

just take it easy, start slow,

708

: 00:38:36

get a few steps underneath your

belt and then work your way up.

709

: 00:38:40

Um, I would highly recommend that and

then just keep occupied, keep busy.

710

: 00:38:45

Um, if you can keep busy, it's gonna

keep your mind off of food, which

711

: 00:38:50

obviously is going to be of benefit here.

712

: 00:38:52

And, uh, you know, take a lot of walks.

713

: 00:38:55

Probably don't do anything too

strenuous, like working out.

714

: 00:38:58

Might not be the best idea.

715

: 00:39:00

Um, I do know people who actually do

work out while they're in a pretty

716

: 00:39:04

deep, fast, which I don't usually do.

717

: 00:39:07

Actually.

718

: 00:39:07

I just go for like walks and stuff,

but I have a friend of mine who did

719

: 00:39:11

this five day fast with me and he is

a personal trainer and he was doing.

720

: 00:39:17

Training clients like the

entire time, like he's insane.

721

: 00:39:20

Um, so he did do it, but, uh, yeah, I

would, I would personally recommend taking

722

: 00:39:25

it easy and really listening to your body.

723

: 00:39:27

Uh, but yeah, that is that's,

that's the way to do it right there.

724

: 00:39:30

Start small and just build your way up.

725

: 00:39:33

It's not as difficult as you

think it's just a mental game.

726

: 00:39:38

And then in terms of some tools

that you can use for fasting.

727

: 00:39:44

This is.

728

: 00:39:45

Yeah, these are really,

really beneficial, actually.

729

: 00:39:48

So I'm just going to reiterate

first off, start small, if

730

: 00:39:51

you've never fascinated, right.

731

: 00:39:53

Want to build our way up.

732

: 00:39:54

We don't want to just jump into

a three-day fast right away.

733

: 00:39:57

Um, but one thing that is so

beneficial is activated charcoal.

734

: 00:40:02

So if you have never fasted before.

735

: 00:40:07

And you start doing like intermittent

fasting or a 24 hour fast.

736

: 00:40:12

Absolutely go get yourself

some activated charcoal.

737

: 00:40:16

The reason I'm saying that is because

when you start getting into that state

738

: 00:40:20

of ketosis, you can release some toxins

that have been stored up in your body.

739

: 00:40:26

And you can have what's

called the keto flu.

740

: 00:40:28

Which is no fun at all.

741

: 00:40:30

It is literally like flu, like symptoms.

742

: 00:40:33

And if you take activated charcoal, you

can help bind the activated charcoal

743

: 00:40:37

to these toxins and remove them for

your body before they have the chance

744

: 00:40:41

to cause this kind of keto flu in you.

745

: 00:40:44

So.

746

: 00:40:45

I highly recommend that.

747

: 00:40:47

Um, in terms of a brand

for activated charcoal.

748

: 00:40:51

Just just choose whichever

reputable brand works for you

749

: 00:40:54

is probably going to be fine.

750

: 00:40:55

Um, I used Bulletproof and

their coconut charcoal.

751

: 00:40:59

Um, I like it.

752

: 00:41:00

I don't know.

753

: 00:41:01

I liked the brand, so that's pretty

much why I use it, but I would pretty

754

: 00:41:04

much just say, find a brand that

you feel, you know, confident in.

755

: 00:41:09

And it's probably going to be a good one.

756

: 00:41:12

And then of course, coffee and tea.

757

: 00:41:14

I know I've already spoken on

them, but seriously, the polythene.

758

: 00:41:18

The polyphenols that are in coffee

and tea are so beneficial for your

759

: 00:41:22

gut and other things in your body.

760

: 00:41:26

But they're also really great because

they do have a hunger suppressing

761

: 00:41:30

components to them as well.

762

: 00:41:31

So, um, you know, when you're going

through fast, it's just really nice

763

: 00:41:35

to have like a warm hug of something

that is not water and actually has a

764

: 00:41:41

slight flavor and some smell to it.

765

: 00:41:44

Uh, it's really beneficial

and it can really, once again,

766

: 00:41:46

this is all a mental game.

767

: 00:41:48

So anything that can be a mental

win is going to be a benefit here.

768

: 00:41:53

And of course salt do not fast

without it, in my opinion.

769

: 00:41:58

You should absolutely be using salt.

770

: 00:42:00

Don't use a low quality salt,

use a high quality salt, like a

771

: 00:42:04

Celtic, sea salt, or the ORIC salt.

772

: 00:42:07

Um, you know, Redmond

salt can work as well.

773

: 00:42:10

Really really, really want a high

quality salt for the minerals

774

: 00:42:14

as well as the electrolytes.

775

: 00:42:15

And so if you aren't using those chances

are, you're probably going to have some

776

: 00:42:19

headaches and you're probably going

to be pretty faint and lightheaded.

777

: 00:42:23

In terms of probiotics.

778

: 00:42:25

This is one that I get asked a lot.

779

: 00:42:27

Hey, can I take my probiotics while I'm

still, you know, while I'm doing a fast.

780

: 00:42:31

Uh, for the most part, yes.

781

: 00:42:34

I've seen that.

782

: 00:42:36

It seems like a lot of probiotics are

okay to use while you're fasting, but

783

: 00:42:41

you know, if you're not sure on your

probiotics specifically in terms of, you

784

: 00:42:45

know, I don't know, calories or whatever.

785

: 00:42:47

Um, then don't take it, you

know, like it's only going

786

: 00:42:50

to be for a couple of days.

787

: 00:42:52

Not that big of a deal.

788

: 00:42:52

You can just start taking

them after your fast.

789

: 00:42:54

Uh, you're still going to receive a

ton of benefit from doing the fast, so,

790

: 00:42:58

uh, for, for your gut specifically, so.

791

: 00:43:01

You know, if you're, if you're

unsure, just don't take, it would

792

: 00:43:04

be my recommendation, I guess.

793

: 00:43:06

Um, but yeah, you could also do

a fast, that is a, uh, like a gut

794

: 00:43:11

cleanse or a gut rebuilding, uh,

fast, which are very beneficial.

795

: 00:43:16

And if you're doing that

one, then yeah, absolutely.

796

: 00:43:18

Take your.

797

: 00:43:19

Um, you know, take your probiotic,

your prebiotic, your post biotic, take

798

: 00:43:23

your colostrum, uh, take bone broth.

799

: 00:43:25

You know, like take all this stuff

to, to benefit your, uh, gut health.

800

: 00:43:29

If you're doing something like that.

801

: 00:43:31

And then, uh, last but not least is going

to be like how you break your fast, which.

802

: 00:43:37

Is really, really important.

803

: 00:43:38

So when it comes to breaking a fast.

804

: 00:43:42

You really want to choose foods that

are going to be ultra nourishing

805

: 00:43:48

and you know, just like the cleanest

food you can possibly think of.

806

: 00:43:53

So for me personally, the

way I break my fast is.

807

: 00:43:58

I started off with the

claustrum and the spirulina.

808

: 00:44:02

The reason I do that is because

your body is ready to absorb and

809

: 00:44:07

utilize whatever the heck it is.

810

: 00:44:10

You first put in your mouth.

811

: 00:44:11

So I wanted to make sure that I was

putting in things that were really high

812

: 00:44:16

in, you know, minerals and vitamins.

813

: 00:44:18

Um, you know, all the beneficial nutrients

that my body would crave and need.

814

: 00:44:23

Uh, you know, Gut boosting and building

properties of colostrum that are also

815

: 00:44:28

going to help with the immune system.

816

: 00:44:30

And yeah, just be super, super

beneficial, which is why I

817

: 00:44:34

specifically chose those two.

818

: 00:44:36

And by the way, if you are not already

using claustrum or spirulina or

819

: 00:44:41

chlorella, I highly recommend they

are like my two supplements that I

820

: 00:44:48

just absolutely take every single day.

821

: 00:44:49

Like I will not pretty much go a

day without taking those except for

822

: 00:44:53

what I was on the fast, obviously.

823

: 00:44:54

Um, but if you want to try out some

of those check out the description

824

: 00:44:58

or shownotes or whatever you want

to call it, uh, because there is

825

: 00:45:01

going to be a discount code in there,

and they're truly just the highest

826

: 00:45:05

quality of colostrum and spirulina

that I've personally found through

827

: 00:45:10

all of my years of trying out all of.

828

: 00:45:12

These different, uh, health

foods and supplements.

829

: 00:45:15

So.

830

: 00:45:16

Highly highly recommend those.

831

: 00:45:18

And if you want to break your fast

with that, I think it's a great idea.

832

: 00:45:22

I'm happy that I did it that way.

833

: 00:45:24

But then following that up with some food.

834

: 00:45:26

I always start with bone broth.

835

: 00:45:28

For me, bone broth is just the best

thing to eat right after fasting.

836

: 00:45:33

And that's because you're going

to get electrolytes from it.

837

: 00:45:35

You're going to have, uh,

properties in there that are

838

: 00:45:38

going to help rebuild your gut.

839

: 00:45:40

Um, it's super light on the body

and, uh, just very, very nourishing.

840

: 00:45:45

So.

841

: 00:45:47

That's usually how I start it.

842

: 00:45:48

Um, of course you can do it however

you want, but whatever you do, I

843

: 00:45:53

recommend doing very, very light

things, nothing too crazy and flavor,

844

: 00:45:58

especially not that first meal.

845

: 00:46:00

Like I literally did bone broth and

then, uh, steamed brussel sprouts

846

: 00:46:05

with a pinch of salt on them.

847

: 00:46:07

So.

848

: 00:46:07

Very very bland in flavor.

849

: 00:46:10

And then the next morning I woke

up, I had more bone broth and

850

: 00:46:13

then I did, um, some sauerkraut.

851

: 00:46:16

So I was getting a

fermented food in there.

852

: 00:46:18

I did a little bit of Kiefer and

I did a little bit of scrambled

853

: 00:46:21

eggs to get some protein in there.

854

: 00:46:23

And then following that throughout the

day, then, you know, your next meal after

855

: 00:46:27

like your lunch, it could be, you know,

it could have a little bit of protein in

856

: 00:46:31

there, like animal protein, if you eat

animal protein, um, if you don't, uh, of

857

: 00:46:35

course you can, I dunno, do a different

kind of, uh, food based protein, like pea

858

: 00:46:39

protein or tofu or something like that.

859

: 00:46:43

But yeah, you can start integrating

those more into your diet.

860

: 00:46:46

Um, and then by dinner time,

honestly, you can, you know, You could

861

: 00:46:50

pretty much have whatever you want.

862

: 00:46:52

You're like 24 hours out of your fast.

863

: 00:46:54

Now.

864

: 00:46:55

Um, the only thing I'll

say is whatever you eat.

865

: 00:46:58

You don't want to have any processed

food in there that first, whole day,

866

: 00:47:03

and even the spices and flavorings,

you want to keep to a minimum, like if

867

: 00:47:08

you're having that for dinner that night,

if you're having like, I don't know,

868

: 00:47:12

steak or chicken or something like that.

869

: 00:47:15

Just put salt and pepper on there.

870

: 00:47:18

Do not put a sauce or something like that.

871

: 00:47:20

Like, don't get crazy.

872

: 00:47:21

Keep the flavorings very minimal and,

um, you know, have like a vegetable or

873

: 00:47:26

fruit and then, uh, maybe a carb, right?

874

: 00:47:29

Like a sweet potato, but really just

keeping it super simple in terms of.

875

: 00:47:35

Uh, the flavors.

876

: 00:47:36

And then the following day after

that, you know what you can kind

877

: 00:47:39

of just start getting back to your

normal eating schedule at that point.

878

: 00:47:43

Hopefully you're still eating healthy

foods and things that are, you

879

: 00:47:47

know, whole food based, uh, items.

880

: 00:47:50

But if you are eating processed

foods, I mean, I don't recommend

881

: 00:47:54

that ever honestly, but if

you do, I will just say this.

882

: 00:47:57

You'll notice that your gut is

going to handle them a lot better.

883

: 00:48:03

Uh, just because of that fast.

884

: 00:48:04

So you'll just notice that even

if you did eat a processed food

885

: 00:48:08

of, I don't know, whatever kind.

886

: 00:48:10

Uh, you're just not going to

have like the stomach aches or

887

: 00:48:12

bloating or pain or whatever,

like you normally probably would.

888

: 00:48:16

That is at least what I've

experienced for myself.

889

: 00:48:18

I have.

890

: 00:48:19

On a fast back in the day.

891

: 00:48:22

I ate a, a, a pretty processed food,

like the following day after a fast.

892

: 00:48:27

And I just noticed that my

gut handled it so much better.

893

: 00:48:30

I don't recommend it at all.

894

: 00:48:31

Not a good idea.

895

: 00:48:33

But, um, if you do, you will notice

that your gut handles it way better.

896

: 00:48:37

So that is usually the food that I

would use to, uh, break the fast.

897

: 00:48:42

And, uh, yeah, just reap the benefits

you guys are gonna feel so good.

898

: 00:48:46

Um, like I was saying, you're,

you're gonna have this crazy

899

: 00:48:49

appreciation for your food as well.

900

: 00:48:52

That just naturally occurs

because you remember being

901

: 00:48:55

without the food for so long.

902

: 00:48:57

Uh, which personally, I just,

yeah, I think that's such a benefit

903

: 00:49:01

for us to really find respect

for the food that we're eating.

904

: 00:49:05

Um, because you know, we

live in a world where.

905

: 00:49:08

We have access to pretty much

any food we want at any time.

906

: 00:49:11

Like literally any time of

the day, which is insane.

907

: 00:49:14

We've never had this in the, I don't know,

like a hundred years ago or whatever.

908

: 00:49:19

Uh, so yeah, it's truly

a very interesting time.

909

: 00:49:23

And, uh, I think it's important

for us to, you know, be a little

910

: 00:49:26

bit more connected to the food that

we're putting in our mouth and have

911

: 00:49:29

a little bit more respect for it.

912

: 00:49:31

I think there's just so much benefit that

is going to occur from having a closer

913

: 00:49:35

relationship with our food, you know,

less food waste, more care for the food.

914

: 00:49:39

And, uh, also just putting yourself in a

state of gratitude when you're consuming

915

: 00:49:43

food can be so beneficial for you as well.

916

: 00:49:46

So, Anyways, y'all that?

917

: 00:49:48

Is it.

918

: 00:49:49

That is it for this episode.

919

: 00:49:51

Um, I hope that you got a lot out of this.

920

: 00:49:55

I'm going to just quickly, uh, give

a quick overview of this episode.

921

: 00:50:01

Uh, just so you have a

very concise form of it.

922

: 00:50:04

If you want to refer

to this in the future.

923

: 00:50:07

Uh, if you're like, oh wait, hold on.

924

: 00:50:08

How do I, you know, what do I

do for the fast and whatnot?

925

: 00:50:10

I want to have this here for you.

926

: 00:50:12

Like a cliff notes version.

927

: 00:50:14

So first off I did a five day fast.

928

: 00:50:16

It was a really cool, crazy experience.

929

: 00:50:18

Found a lot of gratitude for food.

930

: 00:50:21

And in terms of why I fast, I fast for

health and I fast for mental strength.

931

: 00:50:28

Um, some of the health topics

are autophagy human horror.

932

: 00:50:31

Uh, Human growth hormone.

933

: 00:50:34

Uh, ketosis, insulin sensitivity,

uh, improved digestion liver health.

934

: 00:50:40

You know, these are a few of the topics.

935

: 00:50:42

Mental strength.

936

: 00:50:43

It gives you control over your

hunger instead of allowing your

937

: 00:50:46

hunger to have control over you.

938

: 00:50:48

And honestly, it's just

a tough thing to do.

939

: 00:50:50

So it's going to give you more

willpower in all areas of your life.

940

: 00:50:54

And in terms of what a fast is, you

can fast from literally anything,

941

: 00:50:59

food, porn, alcohol, whatever you want.

942

: 00:51:01

But in terms of a food fast, remember.

943

: 00:51:04

Any kind of calories are going to

technically break your fast, but I like

944

: 00:51:09

to have some tea and coffee in there.

945

: 00:51:10

Um, I feel that it's really

not going to harm your fast.

946

: 00:51:14

It's still going to give you all the

benefits and at worst, it's going

947

: 00:51:18

to slightly lower your autophagy

from the readings that I was seeing.

948

: 00:51:22

So personally, I believe having

some food and coffee or sorry.

949

: 00:51:25

Not food.

950

: 00:51:26

No, no food copy or, or T.

951

: 00:51:30

And then absolutely, of

course, the salt as well.

952

: 00:51:33

Make sure you're staying hydrated too.

953

: 00:51:35

So, uh, that is what constitutes a fast.

954

: 00:51:39

And let's see in terms

of how to start fasting.

955

: 00:51:44

Do it slow, like build your way up

and, um, it's all a mental game.

956

: 00:51:50

So just really keep that in mind.

957

: 00:51:53

Um, you know, as you're

going through it, like.

958

: 00:51:56

Remember your body is okay, it's

gonna, it's gonna make it through,

959

: 00:51:59

but you know, it's rather your mind

and the tricks that it plays on you.

960

: 00:52:02

So it's really about conquering the

mind when you're doing a fast, um, but

961

: 00:52:06

yeah, start slow, build your way up.

962

: 00:52:08

And that's how you can build your

confidence in doing these longer fasts.

963

: 00:52:12

And in terms for, uh, tools for fasting.

964

: 00:52:16

Um, yeah.

965

: 00:52:17

You know, start small activated

charcoal to make sure you're not

966

: 00:52:20

getting the keto flu, uh, coffee

and tea, salt probiotics, maybe.

967

: 00:52:27

Um, depends on which

probiotics you're taking.

968

: 00:52:30

And then in terms of breaking the fast,

like I said, I loved doing the colostrum.

969

: 00:52:35

The spirulina.

970

: 00:52:36

Um, from energy bits, the claustrum

from armor era and the bone broth.

971

: 00:52:42

So those are my favorite ways to break it.

972

: 00:52:44

Um, you know, ease your way into foods.

973

: 00:52:47

Don't go crazy.

974

: 00:52:48

Uh, you know, even the following days

after you're going to want to really

975

: 00:52:52

watch yourself, because since you were

doing this fast, you might've been

976

: 00:52:56

like, oh, I can't wait to eat again.

977

: 00:52:58

And so I really hope you'll just

go buck wild and eat all of these

978

: 00:53:02

crazy foods that you were craving

while you were on the fast.

979

: 00:53:04

You still want to be cautious

in the foods that you're eating.

980

: 00:53:07

Uh, the few days after,

uh, coming out of a fast.

981

: 00:53:10

So.

982

: 00:53:12

That's going to do it for today's episode.

983

: 00:53:13

I hope you all really

enjoyed this episode.

984

: 00:53:16

Um, I loved doing this episode,

especially because the fast literally

985

: 00:53:21

just ended for me like three days ago.

986

: 00:53:23

And, um, I'm still on a, like

a high from the fast, so.

987

: 00:53:29

Uh, yeah, I really enjoyed making this

episode and diving deep into some of

988

: 00:53:34

the research and stuff on fasting,

and I hope you enjoyed it as well.

989

: 00:53:38

Um, if you did enjoy this episode,

please share it with a friend,

990

: 00:53:42

family or loved ones so that

they can benefit from it as well.

991

: 00:53:45

If you haven't already left a review

and rating on apple podcast or

992

: 00:53:49

Spotify, please go ahead and do so.

993

: 00:53:51

It goes really far in helping to

spread the message of this show.

994

: 00:53:54

And if you want to share this on

any of your socials, please tag me.

995

: 00:53:59

Um, I'm pretty much

only on, uh, Instagram.

996

: 00:54:02

I also go on YouTube because

I do post some of these, uh,

997

: 00:54:06

Podcast podcasts in video format.

998

: 00:54:09

Um, but please, yeah.

999

: 00:54:10

Tag me on there.

: 1000

00:54:11,205 --> 00:54:12,285

I would love to see that.

: 1001

00:54:12,315 --> 00:54:16,455

And if you have any questions, concerns,

or you want to hear about something more

: 1002

00:54:16,455 --> 00:54:18,345

on this show, please reach out to me.

: 1003

00:54:18,585 --> 00:54:22,245

Uh, send me a message and I'm happy

to, uh, to chat and to hear your

: 1004

00:54:22,245 --> 00:54:23,835

thoughts and ideas on this show.

: 1005

00:54:24,465 --> 00:54:28,605

And, uh, yeah, I think that's a, I think

that's going to do it also just remember

: 1006

00:54:28,815 --> 00:54:30,945

I'm not a medical professional, like.

: 1007

00:54:31,635 --> 00:54:35,085

I am a certified health coach and

I've been, you know, literally

: 1008

00:54:35,085 --> 00:54:39,975

navigating health for myself and

many other people for four years now.

: 1009

00:54:40,155 --> 00:54:45,885

Um, but I am not a medical professional,

so please consult a medical professional

: 1010

00:54:46,035 --> 00:54:50,445

and, you know, do all the right

processes, listen to your body as well.

: 1011

00:54:50,625 --> 00:54:55,425

Um, and yeah, do all the I don't

just always take my word for it.

: 1012

00:54:55,485 --> 00:54:59,565

Um, although I do try to provide as

much science on here as possible.

: 1013

00:55:00,195 --> 00:55:02,775

But yeah, that is going to

do it for today's episode.

: 1014

00:55:03,105 --> 00:55:05,145

And y'all already know the deal.

: 1015

00:55:05,145 --> 00:55:09,135

It is do everything with good

intentions, connect to your elements.

: 1016

00:55:09,195 --> 00:55:14,265

And thank you all so much for tuning

in truly appreciate you sending

: 1017

00:55:14,265 --> 00:55:16,095

much love and gratitude your way.

: 1018

00:55:16,335 --> 00:55:18,075

And I hope you have a

beautiful rest of your day.

: 1019

00:55:18,075 --> 00:55:20,235

I will see you on the next episode.

: 1020

00:55:20,235 --> 00:55:21,675

which will be next Wednesday.

: 1021

00:55:22,065 --> 00:55:22,395

Peace.

: 1022

00:55:22,395 --> 00:55:22,755

Y'all.