18th Century Diary

Broth with carrots, onions various fresh vegetables in a pot - colorful fresh clear spring soup. Rural kitchen scenery vegetarian bouillon stock

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by

Thomas Coady
in

Fasting has gained significant attention in recent years as a powerful tool for improving health and well-being. As Ben Smith, an experienced faster and author, puts it, “Fasting is literally the greatest remedy—the doctor within.” In this comprehensive guide, we’ll explore the benefits of fasting, different fasting methods, and practical tips to help you incorporate fasting into your lifestyle.

The Benefits of Fasting

Fasting offers a wide range of health benefits:

  1. Improved digestion
  2. Lower insulin levels
  3. Reduced inflammation
  4. Reduced oxidative stress
  5. Increased insulin sensitivity
  6. Promotion of cellular autophagy
  7. Improved cognition and brain function
  8. Enhanced gut flora (leading to clearer skin)

Types of Fasting

Short-Term Fasting

For daily fasting, consider these options:

  • 20:4 – The Warrior Diet
  • 18:6 – Fasted Lifestyle
  • 24-hour fast – O.M.A.D. (One Meal a Day)

Choose the option that best fits your lifestyle and goals.

Extended Fasting (60+ Hours)

Extended fasting, typically done 3-4 times a year, offers additional benefits:

  • Mental clarity
  • Digestive health
  • Metabolic health
  • Cleansing and detoxification
  • Cellular autophagy (shedding dead weight)

How to Fast: A Step-by-Step Guide

  1. Set Your Intention: Determine your fasting goal (e.g., fat loss, gut reset, brain function).
  2. Start Gradually: Don’t over-plan. Begin when it feels right, ideally 16-20 hours into the fast.
  3. Prepare with Keto Meals: Make your last meals before the fast high in fat, moderate in protein, and low in carbs to speed up ketosis.
  4. Stay Active: Within the first 24 hours, go for a long, low-intensity walk and do some resistance training to burn remaining carbohydrates.
  5. Day 1: Stay busy to distract from hunger. Maintain a good sleep routine with blue light blockers and magnesium supplementation.
  6. Day 2:
  • Consume: 1 tbsp Celtic/Himalayan salt in water, 1-2 cups bone broth, 2 tbsp raw coconut oil
  • Avoid workouts
  • Decide if you want to continue fasting
  1. Day 3 (if continuing):
  • Repeat Day 2’s consumption
  • Have 1 coffee in the late morning to stimulate autophagy
  • Perform a salt water flush followed by a symbiotic in the early afternoon
  • Break the fast in the late afternoon/early evening with easily digestible foods
  1. Post-Fast: Return to your normal routine the next day, continuing with symbiotic supplements for 14 days.

What to Consume During a Fast

  • Water (including sparkling water)
  • Salt (added to water)
  • Black tea and herbal teas
  • Apple cider vinegar (diluted)
  • Black coffee (in moderation)
  • Bone broth (for extended fasts)

What to Avoid During a Fast

  • BCAAs
  • Fruit-containing teas
  • Artificial and “zero” calorie products
  • Full-fat cream and almond milk
  • Vitamins with calories and oil capsules
  • Milk, creamer, or sugar in tea or coffee

Special Considerations

  • Coffee: While allowed, use in moderation to avoid increased cortisol and gut irritation.
  • Bone Broth: Rich in nutrients, it can help extend fasting periods but technically breaks the fast.

Remember, fasting is a powerful tool, but it’s not suitable for everyone. Always consult with a healthcare professional before starting any new fasting regimen, especially if you have pre-existing health conditions.

By incorporating fasting into your lifestyle, you can tap into your body’s innate healing abilities and experience a range of physical and mental health benefits. Start small, listen to your body, and gradually work your way up to longer fasting periods as you become more comfortable with the practice.