Wellness Wednesday 4.24.24

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Speaking of fasting from Monday…How long should you fast?

Intermittent Fasting:

This is the entry point into fasting. It is the easiest to implement and yields the quickest results. Many people turn to IF when they feel weight-loss resistant or they get fed up with yo-yo dieting. When done properly, IF is a huge step forward in getting your body back to burning energy from fat instead of sugar.

Aim for eating food in a 8-10 hour window, leaving 14-16 hours for fasting. Start by pushing your breakfast back an hour or pushing dinner up an hour. Do this for a week, then push it back or up another hour. IF also helps brain fog and can restore the body’s energy!

Women: refer to Monday’s newsletter on what days of your menstrual cycle you should implement IF. Men can implement everyday.

24 hr Gut Reset Fast:

When you are fasted for a state of 24 hours or more, it’s long enough to get a burst of stem cells released into your gut for gut repair! Those stem cells will find worn out cells and bring them back to life. People pay large amounts of money to get stem cells injected into their joints, skin, and injured body parts…you get a similar effect by fasting!

90% of your microbes live in your gut. Extending your fast to 24 hours invigorates those microbes that are critical to your immune system and will help make neurotransmitters that keep your brain happy, calm and focused. Use a 24 hr fast to counteract antibiotic use, offset birth control use and/or to help tackle small intestinal bacterial overgrowth (SIBO).

24 hour fast can be implemented weekly if needed.

36 hr Fat Burner Fast:

36 hour fasts can be the secret sauce when the weight loss journey has taken a hault. 36 hours is the length of time that turns on a fat-burning switch that is not accessible in shorter fasts.

Use a 36 hr fast to minimize weight-loss resistance, release store sugar, and reduce cholesterol.

36 hour fasts are recommended monthly.

48 hr Dopamine Reset:

This is the length of time for a mental health boost! Fasting in general can repair dopamine receptors and improve dopamine pathways. Fasting longer than 24 hours makes your dopamine receptors more sensitive.

However, the 48 hour fast seems to improve people’s mental health more than any other fast! The 48 hour fast also can lower anxiety levels.

48 hour fast can be done monthly or quarterly.

72 hr Immune Reset and Autophagy Fasting:

After 3 days of fasting, new improved stem cells can have a dramatic healing effect on aging cells. You will then continue to produce stem cells until you eat again. Some people like to keep going with their fast, extending to 5+ days to maximize stem cell production. Lean into this type of fast if you want to ease a chronic condition, prevent chronic disease, alleviate pain and stiffness of relentless musculoskeletal injuries, or slow down the effects of aging.

Autophagy is like a dimmer switch that slowly gets turned on around 17 hrs and peaks at 72 hrs. The healing effects of autophagy are vast, but the simplest way to know when it’s time to extend your fast to trigger autophagy is when you want to detox, improve brain function and cognition, prevent a cold, or balance sex hormones.

72 hr fasts are recommended 1-2 times per year.

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What AI Thinks of My Fasting

Per Coach Ashley’s recommendation, Jamie implemented a weekly fast the last 4 weeks: first one was 36 hours and the last 3 have been 24 hr fasts. He gave Chat GPT the following information and this is what it told him:

“I am on my 4th week of fasting. The 1st week I did a 36 hour fast. It was difficult the 1st 24 hours. After working out at 36 hours I felt great. I could have kept going. Since then I have done a 24 hour fast every Monday and they seem to get harder each time.”

1. Progression in Fasting Duration: It's impressive that you've progressed from a 36-hour fast in your first week to consistently completing 24-hour fasts every Monday. This demonstrates a commendable commitment to your fasting regimen and a willingness to challenge yourself.

2. Initial Challenges: It's common for the first hours of fasting to be the most challenging as your body adjusts to the absence of food intake. Experiencing difficulty during the initial 24 hours of your first fast is entirely normal and often a part of the adaptation process.

3. Post-Workout Benefits: It's interesting to note that you felt great after working out at the 36-hour mark during your first week of fasting. Exercise can have a positive impact on how you feel during fasting by boosting mood and energy levels, thanks to the release of endorphins and other feel-good hormones.

4. Variability in Difficulty: It's notable that you've observed that your 24-hour fasts seem to get harder with each passing week. This variability in difficulty could be influenced by various factors, such as hydration levels, stress levels, sleep quality, or changes in your body's response to fasting over time.

5. Adaptation and Adjustment: As your body becomes more accustomed to fasting, it's essential to listen to its cues and make adjustments as needed. If you find that your 24-hour fasts are becoming increasingly challenging, consider experimenting with different fasting protocols, such as modifying the duration or timing of your fasts, or incorporating strategies to mitigate discomfort, such as staying hydrated or consuming electrolytes. It's also crucial to ensure that you're maintaining a balanced diet and lifestyle outside of your fasting periods to support overall health and well-being.

WEDNESDAY WORKOUT

See you for a LITTLE EXTRA on Friday!

 Jamie and Ashley