Multiday Fasting
Practice and Power
Practice and Power
Multiday Fasting Advantages
-ketones
-stem cells
-autophagy
-conquer hanger
-growth hormone
-energy diversion
-regenerate gut barrier
-save some time + money
-use 0.5 - 1 lb of body fat/day
-increased metabolism/metabolic efficiency
-ketones
-stem cells
-autophagy
-conquer hanger
-growth hormone
-energy diversion
-regenerate gut barrier
-save some time + money
-use 0.5 - 1 lb of body fat/day
-increased metabolism/metabolic efficiency
what to consume?
(zero calories)
-water
-sparkling water
-herbal tea
-decaf coffee
-black coffee
-green tea
Electrolytes*
-magnesium
-3 tsp salt/day
-@drinkLMNT unflavored
*electrolytes are especially helpful at night for sleeping and during the day for extra energy
(zero calories)
-water
-sparkling water
-herbal tea
-decaf coffee
-black coffee
-green tea
Electrolytes*
-magnesium
-3 tsp salt/day
-@drinkLMNT unflavored
*electrolytes are especially helpful at night for sleeping and during the day for extra energy
On Stimulants:
black coffee, half-caf, green/black/white tea
can be helpful/useful for some on day 1 & 2 or day 3 and onward
for me, caffeine day 3 onward is too much
makes me too energetic mixed with the adrenaline high from fasting.
black coffee, half-caf, green/black/white tea
can be helpful/useful for some on day 1 & 2 or day 3 and onward
for me, caffeine day 3 onward is too much
makes me too energetic mixed with the adrenaline high from fasting.
Caution with caffeine
You will learn from experience
what works best for you
we all metabolize caffeine differently
You will learn from experience
what works best for you
we all metabolize caffeine differently
what to do?
Nap
Yoga
Walk
Read
Write
Journal
Tai Chi
Qi Gong
Creativity
Meditation
Breathwork
Daydreaming
(about food lol)
Sex will result in a wonderful powerful orgasm and then be really depleting and exhausting. Do as you will
Nap
Yoga
Walk
Read
Write
Journal
Tai Chi
Qi Gong
Creativity
Meditation
Breathwork
Daydreaming
(about food lol)
Sex will result in a wonderful powerful orgasm and then be really depleting and exhausting. Do as you will
On Movement
in my experience, the multiday fasting experience is best for rest
Rest from intense exercise and do more mellow movement
some recommend weight lifting for muscle maintenance - i find training activates intense appetite.
in my experience, the multiday fasting experience is best for rest
Rest from intense exercise and do more mellow movement
some recommend weight lifting for muscle maintenance - i find training activates intense appetite.
Work in > Work out
for me this means:
walking, meditation, breathwork,
and creative practice like writing
while fasting - autophagy happens and our bodies use fat for energy. Muscles are maintained!
Growth hormone also increases,
repairing/maintaining our muscle systems.
for me this means:
walking, meditation, breathwork,
and creative practice like writing
while fasting - autophagy happens and our bodies use fat for energy. Muscles are maintained!
Growth hormone also increases,
repairing/maintaining our muscle systems.
Snoozin
sleep can be challenging
You will need significantly less sleep while fasting
Your body will have much more energy when not
using it for digestion.
Rule of Thumb: each day fasted means 1 less hour of sleep needed
sleep can be challenging
You will need significantly less sleep while fasting
Your body will have much more energy when not
using it for digestion.
Rule of Thumb: each day fasted means 1 less hour of sleep needed
i wake up full of energy and in good mood after 3-4 hours of light sleep on later days of a long fast.
Embrace it
it is Awesome
Embrace it
it is Awesome
Sleeping Tips
Prioritize Circadian Rhythm for Optimal Sleeping Conditions
Get sunlight on your skin and in your eyes first thing upon waking in the morning for at least 20 minutes
@hubermanlab discusses this in great detail via many mediums. Really helpful habit 🌞
Prioritize Circadian Rhythm for Optimal Sleeping Conditions
Get sunlight on your skin and in your eyes first thing upon waking in the morning for at least 20 minutes
@hubermanlab discusses this in great detail via many mediums. Really helpful habit 🌞
Minimize/eliminate blue light at night. Turn off all glowing screens after dark and wear blue blocking glasses
Do not consume caffeine or any other stimulants after noon
Electrolytes/minerals like salt, magnesium, and @drinkLMNT at night especially if your heart is thumping
Do not consume caffeine or any other stimulants after noon
Electrolytes/minerals like salt, magnesium, and @drinkLMNT at night especially if your heart is thumping
Listen to Your Self
Practice makes Progress
Learning to Fast is a Journey
Practice makes Progress
Learning to Fast is a Journey
https://twitter.com/visualizevalue/status/1500112677443670021?s=20&t=k84EDw2NG5YRadSxCs8eMQ
if you feel like ending your fast, just drink some bone broth
maybe you can continue on, and if not, enjoy some eggs, fresh fruit, some steak, whatever your appetite calls for. Go slow and eat mindfully
maybe you can continue on, and if not, enjoy some eggs, fresh fruit, some steak, whatever your appetite calls for. Go slow and eat mindfully
it took me years to form the skill, experience, and ability to fast 3-5 days with ease.
Be patient with the process and enjoy the journey.
Be patient with the process and enjoy the journey.
Refeed
Best to ease back into eating solids/difficult-to-digest foods, especially after a longer (4/5+ day) fast
you've starved harmful bacteria + some good- important to eat probiotic rich, easy-to-digest foods to repopulate your microbiome and recreate a strong stomach lining
Best to ease back into eating solids/difficult-to-digest foods, especially after a longer (4/5+ day) fast
you've starved harmful bacteria + some good- important to eat probiotic rich, easy-to-digest foods to repopulate your microbiome and recreate a strong stomach lining
Day 1: bone broth, soft-cooked veggies, berries, avocado, sauerkraut, kimchi, grass-fed dairy (raw milk, kefir, colostrum, yogurt, ghee) coconut oil, olive oil, organic pasture-raised eggs
Day 2-3: organic pasture-raised meats, all fruits/veggies, nuts/seeds, supplements
Day 2-3: organic pasture-raised meats, all fruits/veggies, nuts/seeds, supplements
Supporting Detox Pathways
Ayurvedic methods:
Tongue Scraping
Skinbrushing
Oil Pulling
Ayurvedic methods:
Tongue Scraping
Skinbrushing
Oil Pulling
"Detox during long fast is extremely important because of all those compounds set free during weight loss. I recommend taking activated charcoal to help with detox."
Fast this Way
by @daveasprey
Activated Charcoal has been used for millennia as a toxin binder - great stuff
Fast this Way
by @daveasprey
Activated Charcoal has been used for millennia as a toxin binder - great stuff
if you are experienced with fasting, you can integrate a 'failed hunt simulation' to accelerate into autophagy
via Two Meals a Day
by @Mark_Sisson
via Two Meals a Day
by @Mark_Sisson
https://twitter.com/casbrad/status/1529214963289423872?s=20&t=NAtKh_WJinbZpnMMBWAN2w#fasting
in summary
Fasting Elevates us!
-Amazing Clarity
-Regenerative Healing
-Ability to Control Consumption
i will be multiday fasting seasonally for the rest of my life and sharing this free, accessible, powerful practice along the way 🌞
Fasting Elevates us!
-Amazing Clarity
-Regenerative Healing
-Ability to Control Consumption
i will be multiday fasting seasonally for the rest of my life and sharing this free, accessible, powerful practice along the way 🌞
https://twitter.com/casbrad/status/1561422497467080704
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