Ah, Sweet Thing! You are only a few weeks away from your Freshman year of college. Time has flown.
I suspect you'll remember me fasting when you're thinking back on your childhood. I fasted often for both medical and prayer purposes. At some point, you may decide to try it yourself. I want to be able to help you enjoy the benefits of this lifestyle while avoiding the mental and physical pitfalls.
This letter isn't medical advice. You need a doctor* to give you the green light and support you in your fasting goals.
Summary: I have chosen a fasting lifestyle. Short fasts are a regular part of my personal fitness. I do not fast longer than 5 days unless a serious medical condition known to respond to fasting is present.
- I fast 12 hours daily when I am on plan.
- I incorporate a 24 - 36 hour fast twice a week for prayer or weight maintenance.
- I fast 48 hours to help alleviate seasonal depression or during times of emotional distress.
- A couple of times a year I fast for 72 hours to return to a clean eating plan.
- On the rare occasion I have a more serious medical issue, I will fast longer using the "hopscotch" method. If I fast longer than 5 days, I experience hair loss and immense hunger/cravings during refeeding.
1. The weight normalizing fast: Fasting between meals and 12 hours overnight.
Fasting between meals and at least 12 hours overnight yields dozens of medical benefits, including higher HGH levels, reduced inflammation, and more energy. This simple diet was how most people ate prior to 1970. For me, stopping all food (and drink!) at 6:30 pm means that I will get a full night's sleep with no digestive issues or need to make a bathroom run. Sleep is a vital part of hormone balance. Eating within an hour of waking is also vital for hormone balance. I used to try longer "intermittent fasting", but found a daily routine of 16 - 18 hour fasts was counterproductive.
2. The weight loss fast: 24 - 36 hours twice a week.
If you've put on more than a few pounds, consider fasting at least 24 hours twice a week until your weight is within your goal range. The popular 5:2 fast can be used from supper of one night to supper of the next so you don't miss a meal with your family, or if you are experiencing insulin resistance, the full 36 hours. This fast should not be used when pregnant or during the monthly cycle.
Fasts 3-5 should only be taken with the approval of your own MD or DC who knows both your medications and lab numbers.
3.The Mood/Chemo Fast: 48 Hours
Day 2 of a fast is unrelenting fatigue, headaches, and muscle cramps for me. I rarely recommend fasting for only 2 days. If you endure the misery of day 2, keep going!
- Keto tonic -- a can of seltzer, a Tablespoon of ACV, and a dash of NoSalt over ice--will alleviate a lot of the headache and muscle aches from "Keto flu" as your body transitions from sugar to fat stores.
- A 48-hour fast is a powerful fast hormonally. Dopamine receptors are reset, HGH increases exponentially, and the body releases a flood of antioxidants. The result is a new ability to "feel" joy and a sense of deep well-being. If you face a time of intense emotional distress or seasonal depression, this is a great alternative to comfort foods.
- I've never had chemotherapy, but the 48-hour fast before chemo is the current protocol to reduce side effects. I think I would probably try the 36-hour fast first and then bump up to 48 hours if 36 hours was not effective.
4. The Healing Fast: 72 hours
Once or twice a year, I fast for 3 full days to give my immune system a boost or clear a chronic condition (sinus infection, for example). After day 2, I normally feel light and energized. My energy goes through the roof. When I first began a fasting lifestyle, I would go without eating for weeks. Unfortunately, after 3 days, refeeding becomes a serious issue for me. I also experience hair loss about 3-6 months after a fast longer than 3 days.
- Plan for Keto tonic (see Fast #3) at mealtimes on days 2 and 3, otherwise, drink plenty of water.
- I avoid both coffee and tea. I find they exacerbate the hunger pangs without providing any real benefit.
- I often have difficulty sleeping between day 2 & 3.
- Your first meal after this fast should be a cup of chicken or beef broth followed by a low-carb vegetable meal (prebiotics). Drinking kombucha will also help you new healthy gut microbiome flourish.
- I generally eat very low carbs and protein for the day or two after a long fast. This serves two purposes: I won't binge on low-carb/low protein foods, and my digestive system has time to wake back up. Incorporate only gentler proteins like eggs or fish.
5. The Hopscotch Fast: 7-40 days, alternate fasting days with keto days.
If you need to fast longer for deep healing, you can cheat the system a little bit by interspersing a day or more of eating full Keto in between 3-5 fasting days. Without carbs, your body will quickly and painlessly drop back into fasting mode. I use this fast once in a while if my blood cholesterol or blood sugar numbers on a lab report are not where I want them to be. If I am following Fasts 1-4 above faithfully, I don't need this fast.
What to Expect...
Day 1: Mental difficulties skipping meals, waves of hunger that pass in 10-20 minutes.
Day 2-3: Hunger in waves, headache, fatigue, body aches, nasal discharge depending on the quality of the previous diet. Symptoms generally fade throughout Day 3. Keto tonic is a game-changer.
Day 3-5: Hunger has passed. High energy, clear thinking, good mood. Coated tongue and bad breath are common.
Sleep: I generally sleep more during Day 1 & 2, but fewer hours after Day 3.
Exercise: Current research is split on whether or not vigorous exercise is healthy during a fast. I choose to do short powerwalks a couple of times a day when fasting. I nap a lot during Day 2.
Fasting tolerance: The more I fast, the easier each fast becomes. Much like working out, the body "learns" fasting.
Refeeding: For fasts up to 72 hours, I generally have no trouble refeeding if I keep my carbs AND proteins low. I choose eggs and baked fish as my protein for the first day. Once carbs are reintroduced, I notice a strong return of hunger signals.
Weight Loss: Excess fluid/swelling is one of the reasons I fast. I lose about 3% of my body weight during the first 24-36 hours of a fast. Some of that water returns when carbs are added back to the diet. For fasts 24 hours or longer, fat loss is equal to about 1/2 pound a day. For me, fasting longer than 12 hours supports the body chemistry/hormones for weight loss and maintenance, but is not a good way to lose weight permanently.
The fasting lifestyle has allowed me to reverse or prevent a number of medical problems through my 30s and 40s. As I enter my change of life, my primary focus is on keeping hormones balanced. I also find that nothing promotes mental health as quickly as a fast followed by a healthy diet and exercise. I hope that you will at least consider these fasts to manage your own health and mental well-being as you enter adulthood.
Hungry for a Hug,
Momma
*If you are interested in adopting a fasting lifestyle, find a chiropractor you trust to support you. The chiropractic community has been leading the research and practice of fasting for several decades.