Fasting FAQ

Fasting has been shown to increase metabolic function. It gives the body a chance to heal. You will burn fat and feel mental clarity like never before!

Anyone can fast as long as they have clearance from their doctor and sufficient body fat to use as fuel.

In theory, you can fast as long as you are getting enough water and electrolytes, assuming you still have body fat to use as fuel. Consult with your doctor before going on any crazy-long extended fasts. But check out the longest anyone has ever fasted below.

Fasting will increase your insulin sensitivity, which is increasingly being associated with lower risk of all causes of mortality from what scientists are starting to call "metabolic dysfunction". It promotes autophagy, encourages muscle-sparing weight loss, increases growth hormone, and has a plethora of other benefits as well.

Sodium and Potassium are a must. They are vital for nerve functioning, and as they get depleted on a longer fast, you're going to start feeling bad. And eventually, you'll be in big trouble. Ask your doctor. Magnesium is beneficial as well, but in smaller amounts.

The recommended daily amounts for Sodium, Potassium, and Magnesium are as follows:

Sodium: 2,400 mg
Potassium: 3,500 mg
Magnesium: 420 mg

Keep in mind that these are general recommendations for the average person following a standard diet. The amount you need may vary. Ask your doctor.

There are numerous studies showing the benefits of intermittent fasting that have come out in the past several years. Quality studies on extended fasting are (hopefully) in the works. BEWARE: Many studies claiming to studying "fasting" actually feed the participants a "fasting mimicking diet" aka around 400 calories per day. As you know, eating 400 calories per day is certainly NOT fasting, so be wary of those results.

Are you adding sugar and milk to your coffee? Then yes. Otherwise, a cup of black coffee should have around 5 calories in it. Technically that breaks your fast, but it's not a big deal.

Autophagy is the process of your body breaking down cells that "don't work so good no more" and recycling them. There's evidence that fasting promotes autophagy. Time to clean house!

Ketosis is when the body is using fat instead of carbs for its primary fuel source. The body switches to ketosis after all the carbs in your muscles and liver have been depleted. This may take anywhere from 24 to 72 hours of fasting or zero carb eating.

Many recommend breaking a fast with bone broth. Others have a piece of fruit or a piece of meat. Your body has to readjust to the digestive process, which can cause some digestive discomfort if you refeed with a feast filled with processed foods.

Are you adding sugar and milk to your tea? Then yes. If it's just plain tea, then probably not. Zero calories will not break your fast.

"Starvation Mode" is much more likely to occur on an extremely low calorie diet that includes carbohydrates than on an extended fast. When your body makes the "switch" to using fat instead of carbs for fuel, it realizes how much energy is available, and starts using that fat up! (assuming you have sufficient levels of body fat).

Any weight loss protocol will reduce both muscle and fat. However, there is some evidence that fasting is one of the most muscle sparing forms of weight loss. This is possibly attributed to the increase in growth hormone that occurs deeper into an extended fast. In regards to body scans potentially showing dramatic muscle loss on a fast, these scans measure "lean mass" versus "fat mass". Because lean mass includes water weight, much of the supposed "muscle loss" can probably be attributed to water loss.

While these drinks are zero calories, there is possible emerging evidence that some (perhaps all) sweeteners can have effects on insulin levels in the body. Because reducing the insulin response is one of the primary benefits of fasting, zero calorie sodas are not recommended. But it's not the end of the world.

Technically, any calories consumed break your fast. But. While there is some evidence that even a gram of sugar can have hormonal effects on the body, it's unlikely that the 1 to 10 calories from your Vitamin D supplement or morning coffee is going to make much of a difference. Results will be close to identical. Use common sense!

Intermittent Fasting, or "IF" for short, is when you restrict your eating window in a given day. This is usually expressed as a set of numbers such as 20:4 or 18:6 where the first number is the number of hours fasted, and the second is the time where you eat. Your feeding time starts when you eat your first calories and ends when you take the last bite/drink.

It depends on whether you are getting everything you need during your eating window. If you aren't getting enough sodium, potassium, and magnesium when you eat, it can be helpful to add it to your water and sip throughout the day.

Entirely up to you. Many necessary vitamins and minerals for bodily function are stored in fat cells and in bones. The pills may contain fillers and additives you don't want. But it might be right for you. Consult with your doctor.

Angus Barbieri, a Scottish man, fasted for 382 days from June 1965 to June 1966.

Check Out Dr. Jason Fung's Lecture Series: The Aetiology of Obesity (linked below)