21d • Resources
Fasting ... WHY? What is fasting?
Why?
In the past, many health problems have been associated with nutritional deficiencies, but today we understand that most health problems are in fact associated with dietary excess. Adopting a wellness promoting lifestyle may reduce the need for some traditional medical treatments.
A properly conducted water only fast may help some people escape pleasure foods and more easily adopt a beneficial, healthy food choices and lifestyle changes. From my experience at Hippocrates Health Institute I learned that it takes 28 days to change a habit.
What Is Fasting?
Fasting is defined as the complete abstinence from all substances except pure water, in an environment of rest. Rest must be encouraged since even moderate activity can increase the metabolism, altering optimum adaptation to the fasting experience. To maximize the benefits of fasting, unnecessary mobilization of nutrient reserves best to be avoided.
When fasting, the body transitions from glucose metabolism (using carbs for fuel) to fat oxidation (burning stored fat).
Manage your fast successfully by
· Resting &
· Halting your normal workout routine during fasting. Walking and gentle yoga is ok.
Successful management of fasting results in the body recycling damaged cells and proteins for renewal, “autophagy” which is a key benefit, instead of catabolism of muscle tissue if one display excessive physical activity and fails to hydrate successfully.
How Long Should You Fast?
Abstain from food either for a large part of each day, or a few days, each week or month. Fasting is one of the oldest dietary interventions in the world, and modern science confirms it can have a beneficial influence on your health and longevity
~ Some people fast one day a week.
~ Some do a 3-5 day fast
~ Some people intermittent fast.
~ There are juice fasts (green juice)
~ Under the guidance of medical supervision (I recommend The True North Health Center) some do a 40 day fast.
If you have never fasted before please seek the guidance of someone who has or a wellness practitioner.
At the True North Health Center a fast is undertaken as a starting point, changes that might take months or years to accomplish may take place more rapidly. Participants in their program have experienced the normalization of body weight, blood pressure, and energy. In addition, their doctors have noted that elevations in blood glucose, cholesterol, triglycerides, liver enzymes, and inflammation markers are often rapidly corrected.
Common myths …
One common myth is that fasting will lead to loss of muscle mass. The process of how your body actually down regulates protein catabolism and upregulates growth hormones in response to fasting and the body breaks down the fat as a fuel source.
You switch over from burning sugar to burning fat. Once you start burning fat, there's almost an unlimited amount of calories there.
Another common fear is that fasting equals starvation, which is not true. First of all, starvation is a forced situation that you have no control over whereas fasting is optional. You have complete control. When fasting after four days the metabolic rate increases. It has just switched fuel sources.
This is also why fasting tends to increase energy opposed to leaving you feeling drained. If you're overweight and lethargic, fasting helps unlock all that energy already lodged in your body that you previously had no access to. Fasting forces your body to start accessing those stores of energy, and once that happens, your body suddenly has a near unlimited supply of energy!
Fasting also helps
~ Improve other biochemical systems in your body. (regulate energy production, and waste elimination)
~ Improves your mitochondrial function, allowing your mitochondria to regenerate. (tissue or cellular repair)
Understanding the Role of Insulin
Insulin is the primary hormone that tells your body whether to store energy or burn it. When you eat, you're taking calories in and insulin goes up. Higher levels of insulin signal your body to store energy. When insulin falls, it tells your body to release energy. When you develop insulin resistance, your insulin levels remain chronically elevated; hence, your body is in constant fat-storing mode.
Without the signal to burn energy, you end up feeling tired and sluggish. You have plenty of fuel available, but it's all "locked away" in your fat cells, and it will remain unavailable until your body receives the appropriate signal, a drop in insulin. This is also why it's so difficult to lose weight when you are insulin resistant.
The key to breaking this cycle is to have sustained low insulin for periods of time, and this is why fasting can be so tremendously beneficial. Fasting lowers insulin more powerfully than any other strategy, which then allows the stored energy (body fat) to be used again.
If you are using medication consult your wellness practitioner. If your doctor is adverse toward or unfamiliar with fasting, you'd be wise to find one that has some experience in this area so they can guide you on how to do this safely.
When breaking your fast the “refeeding” process is the next most important thing to hydration & adequate rest during fasting. I also came to realize it's not a good idea to eat late at night, because that's when your body is at rest, it regenerates and repairs. Avoiding food for a minimum of three hours before bedtime.
I also think it's best to take your biggest meal sometime around lunch to early afternoon, and then go easy for your night time meal and into the next day.
There are so many advantages to fasting. It's not complicating your life. It's actually simplifying your life. It doesn't cost any money. In fact, this saves you money. It doesn't take any time. In fact, it
~ Saves you time because you don't have to cook, you don't have to eat, you don't have to do anything. ~ ~ You don't have to plan for it.
Any diet can be improved by fasting! It's so powerful!
Some fast until they get the benefits that they want.
The world record is 382 days. You can go a long time powered on your own body fat.
Click on the images for a
~ 1 DAY water only fast VS Green juice fast. AND A
~ 5-7 DAY fast (I am starting tomorrow!)!!!
I have done a 3 day fast. It was so weird. I was not physically hungry! It was my mind that kept reminding me of what was "good" to eat in the house. I just ignored it, and I was fine. I did start my fast with green juice (see my detox post for the recipe) and then on day four I only ate fruits and veggies and a pea protein drink. I was looking forward to food only in my mind! I did not feel ANY hunger pains!
Oh, I do suggest a enema prior to starting because Markus always says the exits should be clear so everything flows out smoothly. CLICK HERE to get a $11. ENIMA BAG form Markus Products. After only 3 days my belly felt SO good, my mind was clear. I had energy and felt great! I will be reporting back on my success with my fast this week. Stay tune for my thoughts! I am actually excited!
Have YOU fasted? I would love to hear about your experience!
I asked Ai …
How Many and What Kind of Calories Break a Fast?
Fasting is an ancient practice with profound metabolic benefits, including improved insulin sensitivity, autophagy (cellular cleanup), and fat burning. The question of what breaks a fast hinges on two factors: caloric intake and metabolic response. The general consensus in natural health research is that consuming 50 calories or more typically disrupts fasting benefits, particularly if those calories come from carbohydrates or protein, which trigger insulin secretion and halt fat oxidation. However, certain low-calorie, non-insulinogenic substances (like black coffee or herbal teas) can be consumed without significantly interrupting a fast.
Key Caloric Thresholds and Their Impact
1. Zero-Calorie Fasting (Water Fasting) – The purest form of fasting, where only water is consumed, ensures maximal autophagy and fat adaptation. No calories are ingested, preserving ketosis and metabolic flexibility.
2. Sub-50 Calorie Fasting – Small amounts (under 50 kcal) of certain fats (e.g., MCT oil, black coffee, herbal teas) may not significantly disrupt fasting benefits, as they minimally affect insulin. However, even small amounts of sugar or protein can spike insulin and blunt autophagy.
3. 50+ Calories (Breaking the Fast) – Consuming over 50 calories, especially from carbohydrates or protein, halts ketosis and switches the body back to glucose metabolism.
For example:
· Honey or lemon juice (even in small amounts) – Contains fructose, which triggers insulin and
halts fat-burning.
· Artificial sweeteners – Some studies suggest they may still provoke an insulin response via cephalic phase insulin release, despite being zero-calorie.
· Bulletproof coffee (butter/MCT oil) – While some argue fats don’t break ketosis, excessive fat intake (100+ kcal) can still slow autophagy by activating mTOR pathways.
Macronutrients That Disrupt Fasting Most
· Carbohydrates (worst offender) – Even 10g of sugar (~40 kcal) can spike insulin, halting fat adaptation.
· Protein (moderate impact) – More than ~10g of protein (e.g., BCAAs) may trigger mTOR, reducing autophagy benefits.
· Fats (least disruptive, but still conditional) – Pure fats (like coconut oil) under 50 kcal may not break ketosis but could slow autophagy.
Exceptions & Fasting Enhancers
· Apple cider vinegar (ACV) – May not break a fast and could enhance ketosis by improving insulin sensitivity .
· Herbal teas & electrolytes (sodium, potassium, magnesium) – Do not contain calories and support hydration during extended fasts.
Best Practices for Maintaining Fasting Benefits
· For fat loss & ketosis: Stick to water, black coffee, or herbal tea (no sweeteners).
· For autophagy & cellular repair: Zero-calorie fasting is ideal, but minimal fats (under 50 kcal) may be tolerated.
· Avoid anything that spikes insulin (sweeteners, protein powders, juices).
Are you ready to try a fast? Which one? How long?
Disclaimer: This post is not intended to provide medical advice, diagnosis or treatment.
0
2 comments
Fasting ... WHY? What is fasting?
powered by
skool.com/wholehappyhuman-6281
Holistic wellness ed & practice for heart-led community who want to grow & live as their most vibrant selves joyfully - one aligned action at a time.
Suggested communities
Powered by