Before starting any fasting, or as a general health principle, eliminate all artificial, processed, sugary, pulverized, or powdered foods for 2-3 weeks, and eat only natural, whole foods like grass-finished meat, organic chicken/eggs, and natural vegetables. This prepares your body for fasting by reducing sugar withdrawal symptoms and supports overall health.
Prioritize getting at least seven hours of sleep daily to support overall health and well-being.
Actively seek and engage in activities that bring pleasure and happiness into your life to avoid the negative physiological impacts that can arise from stress, bad habits, or lack of joy.
Align your eating with your body’s natural design for feeding-fasting cycles by consuming food only when genuinely hungry, rather than frequently, to allow insulin levels to drop and mobilize fat stores, which improves health markers like blood pressure and weight.
After 2-3 weeks of eating a natural diet, begin skipping individual meals randomly (e.g., skip breakfast one day, lunch another) for about two weeks, ensuring to drink plenty of water. This helps your body adapt to periods without food and realize that nothing bad happens, making the transition smoother.
For two weeks, on weekdays, consume only two meals within a six-hour window, resulting in an 18-hour fasting period where only water, black tea, or black coffee are permitted; on weekends, allow up to three meals but no snacks. This is a progressive step in fasting to allow the body to burn fat and achieve health benefits.
Progress to eating only one meal on three specific days (e.g., Monday, Wednesday, Friday), while maintaining two meals on other weekdays and up to three meals (without snacks) on weekends. This further empowers individuals by demonstrating control over hunger and deepening the benefits of fasting.