There’s been a lot of hype around prolonged fasting over the past few years.
I’m currently on hour 38 of my own fast and have a good amount of experience with various fasting methods.
We’re not going to dive into the benefits here.
Just know they’re powerful.
“What goes into your fast?”
A water fast as I like to follow is simple, yet difficult in practice if you’re new to it.
I don’t consume any food.
I exclusively drink spring water for the duration of the fast.
I don’t drink coffee.
The only supplements I will use are Cymbiotika’s Activated Charcoal as a means of detoxification, Liposomal B-vitamin complex due to my MTHFR gene mutation, and trace mineral drops which are added to my spring water.
Again, you don’t need to be using this supplement stack besides the trace mineral drops which are necessary during a prolonged fast.
“Above all, what should I know about prolonged fasting?
The first being it’s an emotional rollercoaster.
You’ll go through periods of fatigue if you’re new and experience all sorts of weird emotional moments. As you gain more experience with multiple fasts, these symptoms become much less of an issue.
The second being to start slow.
I always suggest beginning your fasting journey with intermittent fasting because it’s the easiest way for the every day person to gain some experience and relatively quick benefit across the board.
Only then do I suggest you get into a 24 hour fast. After a few of those, jump to 48. Then, if you really want to dive into the longer duration fasts.. hit a 72 hour one.
Anything above 72 hour poses more potential risk, even though many people can do it. Plus, you maximize most of the benefit at the 72 hour (3 day) mark.
The third being expect detoxification reactions.
It can manifest itself any number of ways, but most people typically get some sort of skin irritation or rash the first time they do a prolonged fast.
This isn’t something to be concerned about unless you’re dealing with an incredible amount of toxin burden. As a rule of thumb, the more body fat you have, the more likely you are to experience a reaction.
When your body starts using ketones rather than glucose for energy, it also releases a number of toxins into the bloodstream because fat is where toxins from the modern environment are stored.
Another notable detox reaction is an unpleasant body odor which eventually passes.
“What should I do if I experience hunger while fasting?”
Stay busy.
But most importantly, realize there’s an important lesson within that internal struggle.
You’re teaching yourself how to become more in tune with your body and its cravings. The lesson you’ll take away is that you’re in control of the situation rather than your hunger.
“When should I stop the fast?”
This isn’t a competition.
Your goal isn’t to become the longest faster in the history of humanity.
It’s to heal with a clear intention.
If you’re experiencing any sort of severe reactions in combination with dizziness, lapses in judgment, so forth.. then it’s a wise decision to stop fasting.
“How do I approach eating when I’m done with my prolonged fast?”
The intention is to get back into eating food slowly.
Not just any food though, I exclusively consume bone broth and soup the first day of breaking the fast.
My good friend (and the most based doctor on Twitter)
wrote an entire thread and Substack article explaining his approach and the potential dangers of re-feeding too quickly. Links provided below.“Should I train during a prolonged fast?”
The first two days, you can.
But anything after that poses a higher level of risk.
This is why I rely on brisk walks. 10,000+ steps minimum because it reduces the risk of an adverse event and allows you to burn more body fat effectively.
“Are there any special safety considerations for people with certain medical conditions?”
Yes, I’m sure there are.
I cannot possibly cover every single exception here, so please guide yourself with our good friend Google and learn from the experience of others.
“What kind of lifestyle changes should I make to support a prolonged fast?”
The holistic lifestyle is one you’d be wise to aim for.
Prolonged fasting is not a get out of jail free card. It’s one powerful tool which will give you incredible benefit, but you shouldn’t go back to an unhealthy standard American diet or lifestyle following the fast.
In there, I give you all the tools you need for those fundamentals that you’ll be using for the rest of your life.
If you have any question about this subject, leave it in the comment section and I’ll get to it as soon as possible.
Much love,
Zaid