Realize you are separate from your hunger, cravings, and habits, giving you control over your eating. This mindset shift fosters self-confidence and can positively impact all areas of your life, from work to relationships.
Before attempting fasting, eliminate all artificial sugars, processed foods (anything in a factory, with a barcode, pulverized, or powdered), and refined products from your diet for two to three weeks. Focus on eating natural, whole foods that you can recognize, such as grass-finished meat, organic chicken/eggs, and vegetables, to prepare your body and reduce withdrawal symptoms.
Adopt the practice of eating infrequently and only when you experience genuine hunger, rather than eating out of habit or at set times. This helps retrain your body’s natural hunger signals and reduces constant insulin stimulation.
Disregard the outdated advice of cutting calories by eating small, frequent meals or nibbling throughout the day, as clinical experience shows this approach is ineffective for long-term weight loss and can lead to misery and constant hunger.
After two to three weeks of eating only whole foods, begin skipping meals randomly. For example, skip breakfast if not hungry, or skip lunch another day, to gradually accustom your body to periods without food.
For two weeks, five days a week, consume only two meals within a six-hour eating window, ensuring 18 hours of no caloric intake. During the 18-hour fast, only drink water, black tea, or black coffee. On weekends, allow three meals but no snacks.
After two weeks of 18-hour fasting, transition to eating only one meal a day on Monday, Wednesday, and Friday for the next two weeks. On other weekdays, maintain two meals, and on weekends, allow three meals.
For two consecutive weeks, incorporate one 36-hour fast per week by skipping your usual single meal (e.g., evening meal) and then having breakfast the next day. This prepares your body for longer fasts and encourages ketogenesis.
For those who have gradually adapted to shorter fasts, are metabolically deranged, or have reached a weight loss plateau, a three-day water fast can be beneficial. If cramps occur, drink a glass of water with a pinch of salt.
If on blood pressure medication, monitor your blood pressure twice daily, as medication dosages may need reduction based on readings. If on oral blood sugar agents, continue them during 18-24 hour fasts while monitoring blood sugars.
If taking insulin, reduce the dosage by half for 24-hour fasts and monitor blood sugars closely. For fasts longer than 24 hours, discontinue insulin completely to prevent hypoglycemia, while still monitoring blood sugars.
When hunger strikes, understand that ghrelin levels (hunger hormones) typically peak for about an hour before subsiding. Drink a glass of water and keep your mind busy with chores or activities to help the time pass until the craving subsides.
Ensure you get at least seven hours of sleep daily, as adequate rest is crucial for overall health, energy levels, and willpower, which supports adherence to dietary and fasting protocols.
Actively seek and find pleasure in your life and daily activities to avoid metabolizing negative physiology from bad habits. Cultivating happiness and pleasure contributes significantly to overall well-being and health outcomes.
Extend the concept of fasting beyond just food to include social media fasts, alcohol fasts, or caffeine fasts, as these practices can address other forms of addiction and promote overall well-being.
If struggling to adhere to a fasting program, investigate underlying issues such as chronic stress, financial problems, dysfunctional relationships, or undiagnosed sleep apnea, as these can significantly impact willpower and health. Addressing these factors (e.g., using a CPAP for sleep apnea) can improve adherence.
For those interested in understanding their body’s physiological response to fasting, use keto sticks to test urine and identify when ketone production begins, which indicates the body is burning fat for energy.
Include probiotic and fermented foods in your diet to support a healthy gut microbiome, which plays a crucial role in overall health, even for cardiovascular concerns.
To manage stress and enhance self-awareness, practice a simple meditation technique: close your eyes, concentrate on your breathing, and let thoughts pass without following them. This practice helps you connect with a deeper sense of self and feel less stressed.
If concerned about heart disease, especially with risk factors or family history, consider getting a coronary calcium score (a low-level radiation CT scan of the heart) to detect early atherosclerosis, even if asymptomatic, as it is a powerful motivator for lifestyle changes.