Everything You Need to Know About Fasting

New year, new you.

This time for real.

I’m about to tell you the quickest way to strip the holiday fat when the New Year kicks off and why this aggressive method is a complete psychological and physiological reset.

After the holidays, your mind and body are wrecked…

• Stress

• Fatigue

• Alcohol

• Junk Food

• Poor Sleep

There are a myriad of countermeasures to the ill effects of taking a sabbatical on your health and wellness.

January is the month of momentum.

Holidays are done.

Parties are over.

The Winter Solstice marks a change in power between the light and darkness.

The days are getting longer, and the sun is growing stronger.

Humans have never gone wrong in looking to the sun for nature’s signal of change and growth.

It’s a perfect time to get started.

Fasting is the fastest way to gain an advantage in the New Year.

Fasting is simple.

But there’s a right way and a wrong way to do it.

I will show you how to properly manage a fast and prepare your mind and body to go supersonic in 2024.

The Benefits of Fasting

• delays aging of the brain (longevity)

• prevents neurological disease (longevity)

• increases brain plasticity (Intelligence)

• improves memory + learning (Intelligence)

• improves BDNF levels (cognitive enhancement)

• increases focus + energy (clarity)

• rapidly burns body fat (get leaner)

• enhances growth hormone + testosterone

• releases anti-aging hormones (beauty)

• allows for flexible dieting (eat what u want)

• improves blood sugar control (insulin resistance/sensitivity)

• cellular regeneration (rebuild/repair)

• cellular waste removal (detox/repair)

• metabolic flexibility (can easily skip meals)

• saves time (no eating/cooking)

• saves money

How to Start a Fast

Plan your fast at least a day ahead to make sure you have what you need and are mentally prepared.

Decide how long you want to fast.

For a TRUE FAST, I would recommend at least 24 hours, but you can go up to 100 hours if you are willing.

I am not a doctor, this is not medical advice. Speak with your doctor before engaging in any fasting protocols.

Beginner - 24 hours (never fasted before)

Intermediate - 48 hours (experience w/intermittent)

Advanced - 72+ hours

• note the time of the last meal

• drink plenty of water.

• get a good night’s sleep

How to Wake Up During a Fast

Wake up well-rested

Put on your robe and slippers.

Step outside to calibrate your circadian rhythm with sunlight.

• enhances mood + energy

• reduces feelings of hunger

• improves metabolism

• improves sleep

• boosts serotonin

• regulates melatonin

• synchronizes body rhythms (digestion + energy)

How to Hydrate During a Fast

Hydration during fasting is critical.

Drinking plenty of water ensures a safe fast.

Immediately upon waking, consume 24-32 oz. of water.

This will ensure your body is running properly throughout the day.

Hydration aids the fasting process in many ways including:

• prevents headaches + dizziness

• regulates body temperature

• supporting detoxification

• reduces feelings of hunger

• helps prevent constipation

• maintains metabolism

• enhances mood + concentration

At some point during the fast you will encounter hunger, this is when you turn to water.

Drink flat or sparkling, your choice.

Benefits of Caffeine during Fasting

Drink Coffee.

Coffee is delicious and healthy.

There is quite literally no reason not to drink coffee.

Black coffee is the best, pure energy elixir with a panoply of health benefits. No extra calories.

Coffee contains caffeine, here’s why that matters…

• appetite suppressant (makes fasting easier)

• increases resting metabolism (burns more calories)

• enhances fat oxidation (breaks down fat cells)

• improves mental alertness (productivity)

• enhances strength and endurance

• boosts mood via dopamine and serotonin

• increases autophagy (removal of damaged cells)

• enhances focus + concentration

• combats oxidative stress + inflammation

How to Workout During a Fast

Training during a fast depends on your level of comfort and familiarity with training while fasting in general.

There is nothing inherently dangerous about training in a fasted state.

There are strong benefits.

• enhanced fat oxidation

• improves insulin sensitivity

• mental toughness (hungry mindset)

• mitochondrial adaptations (energy efficiency)

I find that lighter training yields the best experience when fasting. It’s hard to go heavy on low blood sugar and an empty stomach for a lot of people (myself included).

The Best Workouts To Do When Fasting

• basic long walks (1hr +)

  • go outside with a friend or partner

  • have a good conversation

  • walk in nature

• easy calisthenics circuit

  • pushups (20 reps)

  • pull-ups (10 reps)

  • lunges (30 reps)

  • shadow boxing (60 secs)

  • jump rope (60 secs)

  • repeat 3x

• light bodybuilding workout

  • Arms

    • dumbbell curls (3x12)

    • hammer curls (3x10)

    • close grip pushups (3x10)

    • overhead tricep extension (3x10)

  OR

  • Shoulders

    • dumbbell overhead press (3x10)

    • lateral raises (3x12)

    • front raises (3x12)

    • rear delt flyes (3x15)

  OR

  • Chest

    • flat bench press (3x8)

    • incline dumbbell press (3x8)

    • dumbbell flyes (3x12)

    • decline pushups (3x10)

How to Break a Fast

Once you’ve reached the end of your fast it’s time to consume food again.

While you may be excited and anxious to eat, be careful not to indulge too heavily at first, or else you’ll get sick.

After a 48-hour fast, your stomach is very small and your digestive system is dormant.

Slamming high calories into your system immediately is a recipe for disaster.

Instead, slowly introduce food back into your system. Give your body time to ease into digestion.

There are 3 Stages to Breaking a Fast.

Breaking Fast - Reintroduct Protein and Fats in Moderate Amounts

Examples of what to eat for Stage 1

• 4 eggs cooked in grass-fed butter + cheese

• beef or chicken bone broth (8 oz.) warmed up in the microwave

Carbohydrate Comeback - Fuel Your Muscles With Glycogen for Energy

Examples of what to eat for Stage 2

• banana with honey

• roasted potatoes with olive oil and spices

• fresh OJ

Anabolic Attack - Take Advantage of Hormones and Train

• do an intense workout

• feast on a big meal (burgers, lasagna, etc).

There’s your guide on how to fast.

If done properly, you can…

• burn fat

• improve energy

• increase productivity

• gain momentum for a spectacular start to 2024.

Cheers to you