48-Hour Fasting Benefits - Why I Love this Fasting Length
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- Опубліковано 16 чер 2024
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TIMELINE:
00:00 48-hour fasting benefits introduction
01:15 6 different length fasts
02:18 48-hour fast resets the dopamine pathways
04:00 48-hour fast creates new D2 receptor sites
05:02 48-hour fast regulates anti-aging antioxidants
05:44 48-hour fast regulates human growth hormones by 500%
06:34 Fast Training Week Overview
Study ✏️: diabetesjournals.org/care/art...
Study ✏️:journals.physiology.org/doi/f...
#Fasting #FastingLifestyle #FastTrainingWeek
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I do a 48hr fast once a week and OMAD every other day. That makes just six meals a week with the evening meal my favourite time to eat. I hit the gym 4 times a week with weights and cardiovascular training. My weight is stable all week except the 48 hr fasting period where I drop 2 kg on average. At 62 , I feel more energy than in my teenage years and have the strength which continually amazes me. Now 4 years of this practice and lifestyle and could never imagine living any other way ..thanks 🙌
Wow! You're doing amazing! Congratulations! 🙌👏👏
This sounds so crazy to me. How big are these meals?
It’s not crazy. I’m 61 and get told I look 40. I’ve lost 30 kg and the health benefits are insane
Same
same ❤
Thanks for sharing… Confirmation for me.
Just finished a 97 hour fast!! Have a brand new immune system!!👍😊🤠
I have just completed my 48 hour fast, the most tough part was between 38 to 43 hour fasting timeframe, I felt dizziness and weakness all over my body, I did watch most of the videos of Dr. Mindy and I assumed that I have a depletion of sodium in my system, what I did was I sprinkled a pinch of sea salt in a glass of water and drank (Pink Himalayan sea salt) for electrolytes and roughly around 15 minutes my dizziness and weakness was gone instantly, I am used to fast for 24 hour on a regular basis, now that I was able to experience a 48 hour fast, my next goal is 72 hour fasting in the next couple of months. I felt that my inflammation was gone, more energized and a better brain function. Thank you Dr. Mindy Pelz. 😊😊😊
If 15 minutes is an instant for you, life must just be speeding by...:)
I agree with you! I just completed 43hrs after waking up this morning n felt weak so I took LMNT electrolytes and a spoonful of ghee.
Thank you for the hack; I may need it.
I had done 3 previous 40-42 hour fasts (one per week) without issues. Then I did a 48 hour fast 2 weeks later and had eaten that night. In the morning is was fine for a little while but then went weak super fast. Ended up calling 911. My BP had dropped to 65/27. They did every test in the book even though I had told them I had been fasting the 2 previous days (Good they tested just to be sure) The only thing that came up was dehydration even though I drink a lot when fasting. However, this time I believe that I had not paid enough attention to the amount of salt I was adding to my water. Now I am a bit scared to try again! Is there ancertain amount of salt that should be consumed/day when fasting? It was actually very scary. I felt foolish to say the least.
thank u guys for the real case sharing!
I just finished a 48 hour fast. It wasn't really that hard and at 62 years old I feel great. ❤
🙌👏👏
I’m on hour 30! Any tips to push through the rest?? 🙏
@@slowjamcdub I’m about a month late but the next time try sparkling water, and black iced coffee to curb your appetite
@@slowjamcdub stay busy, drink plenty of water and do things you enjoy to help keep your mind off eating. Good luck!!!!!
I've been following you and fasting for 5 months, the 48 hour fast definitely gives me a major mood lift and it's almost as if I can feel my body working better and burning fat!
In 5 months I've lost 70lbs.
Thanks for all of your fantastic content.
Wow! great job! Congratulations! 🙌💪
@@DrMindyPelz Thank you, Dr. it's been an incredible journey so far.
❤️🙌🏻
my friends I've the same goal as you, 48 for 16 days, I'm 96 kg and my goal is to get 73kg in 4 months, you gave me ccarriage!!
How often do you do the fast? I want to do it once a week but need to know it's safe
The longer fast I’ve done was 42 hours and I felt great !! I never thought I could last that long without food 🤗💪🏻
I’m on hour 30! Any tips to push through the rest?? 🙏
That's great! Learning to train your body to do a 40 to 48 hour fast isn't really hard. Getting past that can be challenging for many. The longest I've done is a 76 hour fast. Sometimes I struggle to go past 48 hours but 48 hours is a nice length and you will get a lot of benefits. I'm amazed at how some can go 96 hours 120 hours and 144 hours. I suspect though they are taking supplements and salt. I probably should try that. I just have water only. However there is a drawback when going beyond 48 hours which is muscle mass loss. 48 hours is a perfect length.
Any tips on how to stick to it?🙏
@@slowjamcdubPotassium helps HEAPS
@@injanhoi1hi, once you can do a 96 hr fast anything after is quite easy.
Longest I’ve done is 240
I am finishing my first 48 hour fast and I’m proud of myself for sticking to it! 26-32 hr marks were the most difficult and I thought I was going to give up but I stuck to it! 🎉
What sparked me to do this is that I came down with the flu on Monday with the full range of symptoms (fever, major chills, headache, etc.). After 24 hours, most of the symptoms disappeared and after 36 hours only slight fatigue remained.
Now at 40 hours in, all symptoms are gone! 🙌🏽💪🏽🎉
Wohoo!! You've done well! 🙌💪
It’s so easy to stay motivated about my fasting lifestyle when I watch your videos! I always watch them now when I’m hungry in the middle of my fast lol😂 then I just push on through to the other side!!
💙💙
Same ! Watching videos on fasting helps fasting 😅
It sure helps! Watching now at 44 hours. God bless Dr. Mindy.
I’m 38 hours into my fast! . Maybe I’ll try to do 10 more hours!
38 is great! Go!
I like back to back 40hr fasts. Eat a meal in the late morning, fast 40, eat again, fast 40.
I break with homemade kefir sour cream, supplements, workout, then 30 min later I eat a good amount of ground beef or chuck roast and bone broth then a long walk. Try it!!
I use a blended coffee or tea if I need a boost (1/2 T mct & 1/2 Tbs coconut oil) electrolytes and hot teas (green tea, ginger, dandelion, lemon balm)
Then you’ve gone past the tough part!
@@keyathomas4052 . Yes it was tough around 24-26 hours. I had decafe tea and Himalayan salt, help a lot. Then it was time for bed. Doing fine this morning.🙂
@@CalmVibesVee . Sounds interesting. And green tea is a big boost. I’ll check out mct oil. I do use coconut oil. Thanks!
You can do it, don't give up and let us know how it went.🤗
Would love a workbook. I’ve been IF fasting 7mo or so and it’s getting harder. I am SO happy to have stumbled onto your video. I’m subscribed, keep the good info coming!
Thank you. Great video
Companion guide
Thank you Dr. Mindy! Your fasting videos are amazing, filled with so much interesting and helpful information. I am patiently waiting for Amazon to get more copies of Fast Like a Girl so I can get my own copy. Found this video as I am just finishing a 48 hour fast - with two hours to go - and will be following your recommendations on how to come off the fast! Thank you again for having all of this information readily available to all of us! Would love a copy of the Companion Guide (please and thanks).
So glad I watched this!!! I have been stuck for a few months. Can't wait to get un-stuck. Thank you for all you do!
I’ve done 6 five day fast this year… Jan, Feb, Mar, April, May, June, and now I just started my 5 day fast for July. At the end of each fast I break the fast by eating a big bowl of Organic Blueberries 🫐 … I then wait 30min and eat a normal dinner that my wife has prepared. During my 5 day fast the only thing I drink is filtered water 💧… I eat nothing… I don’t add anything to the water… it’s just water for 5 days… I feel like I’ve found the fountain of youth. This is something I can totally do the rest of my life. I’m a roofer. I do repairs and roof replacements each week. I take no break from work when I’m fasting. I start each fast on the last day of each month at dinner and break my fast at the same time that I started my fast 5 days later… I’ve never felt better! My hormones have all balanced out. I don’t need thyroid supplements anymore. My blood sugar levels are now perfect. I’ve lost no weight but my body looks so different. I think fat has been replaced with new lean body muscle. My eye sight has improved. I wake up refreshed every day now. During my fasts I feel my body literally saying thank you 🙏 each time by day 3 or 4 and all day on day 5 the thought comes to me I can totally keep going but I don’t because I don’t want to lose sight that this is a monthly habit that I want to keep for the rest of my life. I can’t wait to see the benefits by the end of this 1st year of doing this each month. I can attest to the deep tissue healing ❤️🩹 I’ve had. Old soccer and basketball injuries to my tendons in my legs 🦵🏾 are all completely healed. The pain is gone. The stability is back. My rotator cuff pain in my shoulder is gone from years of weight training from high school and college days. My joints overall feel so much better and I’m excited to see if after a longer period of doing these if my body weight starts finds a new stable leaner weight. I eat what I like to the rest of the month when I’m not fasting. I would totally recommend this to anyone. And best of all, it’s free. Actually it saves me money from the food I didn’t eat those 5 days and the cost of injuries and sickness I’m sure I’m avoiding by making this a monthly habit.
Well done! This was great to read. Happy for you. Would you ever consider breaking your fast with a bone broth or a fat? Do you not find breaking your fast with blueberries spikes your glucose? Everyone is different I am curious. Dr Mindy recommends breaking longer fasts with a bone broth which helps line your stomach and then a probiotic (sauerkraut, kefir etc) to feed the good bacteria and get you ready to start eating normal food again. Worth a try :)
@@LouiseDorsett Hi Louise, my post was 9mo ago. I finished 2023 having completed qty12 5 day fast. 1 every month. I committed to doing this again in 2024. But for
My 1st fast of the year I decided to do 21 day fast. I started on Dec 31st and ended on Jan 21st. I only drank water the entire time. Today I finished my Feb 5 day fast. I broke it with blueberries and then home made pizza 🍕, two slices of pie, one bagel toasted with lots of butter and apricot jam on one half and raspberry jam on the half, a small handful of mini marshmallows, chocolate chips and cookie made from chocolate and quinoa.
On my 21 day fast I ended it with 1/2 cup of home made beef bone broth and blue berries, then 20 min later I had 3 homemade 🌮 tacos. I was stuffed with just that.
Starting tomorrow I’m going to try the carnivore meals for 1 month only allowances to this routine… three meals a week I’ll allow myself to eat what I want for 1 meal each of the following days: Friday, Saturday, and Sunday.
I’ve never felt better. The blue berries was a routine I started when I first started doing monthly 5 day fast. Since then my body has adapted to know what is going on and these monthly 5 day fast are so empowering.
Companion Guide and Reset Academy are topics I am interested in. Thank you!
Thank you for your teachings and enthusiasm Dr. Mindy!
I would love the companion guide.
I did it!!! Thank you for your help & resources. I felt and feel great 😊
Sooo stuck for few months and the weight keeps going up. I’m so happy I stumbled upon this video. I’ve done 36-40hrs fasts before, but couldn’t get myself to do it again. Understanding the benefits is encouraging me to try again. Thank you Dr Mindy! Companion guide please!
Amazing! Just what I needed to hear. I just listened to your podcast interview on Danica Patrick's show and took tons of notes. So helpful along with I intuitive eating! I've been wanting to know what foods break a fast and what to have in fluids while fasting. Thank you!
Companion Guide ... Thanks for good information and Fast Training week ...
I started following you at the suggestion of a coworker who lost weight, avoided weight related health issues, and regained a better sense of self. I’m interested in acquiring a copy of your companion guide to help me with the 48 hour fast. BTW, the information you have shared has helped me tremendously. I have lost weight, gained confidence,and increased my overall life experiences.
I’m glad you give people a plan and group to join in. Great job. I just learn to fast and extend it as opportunities abound. Eat carnivore a couple days gets the hunger down, then fast as long as possible then exercise towards the end which simulates longer fasting, then break fast super low carb, maybe sauerkraut or broccoli, limited broccoli, bacon and eggs. Then right back to 18:6 the next day or OMAD.
Peace and blessings Dr Mindy. Appreciate you sharing your knowledge and passion. I'm staring this with ppl who have depression. I hope it will give them a tool to undo the damage processed foods, chemicals, and other toxins in our world that effect us not only physically but mentally.
Companion guide please. Thank you! Love this fasting channel!
I am currently reading Fast like a Girl, and decided to start off with fasting focused on fat loss.
I completed my first 48 hour water fast this morning! What a wonderful experience it has been. I had started with 36 hours but decided not to have dinner last night, and just continued until this morning. I have lost 2 lbs in 2 days, and I am looking forward to releasing some more.
Thank you so much for your work! Deeply grateful ❤
💙💙
I'm in a 48 hour fast right now! Thanks for the awesome information!!!
I’m on hour 30! Any tips to push through the rest?? 🙏
Super excited to try this, starting this Monday!
I am loving your videos, I'm so excited someone is finally tailoring something for woman at different stages of life, thank you so much for making this material accessible. I would love a companion guide please. You rock Dr Mindy!
Currently on day 2 of a 72 Hour fast. My longest yet. Love all the information. Been binge watching.
🙌
Really appreciate your vids! Helps me stay on track with my goals. I didn’t think I could do 48hrs, but it does get easier. I’ve even worked my way up to 5 day fasts. 😺💪🏼 Thank you 🙏🏼
I’m on hour 30! Any tips to push through the rest?? 🙏
@@slowjamcdubtea, art, creativity
I would like a companion guide please! So excited to learn more about this. Thank you for everything you have created so that we can learn more.
You’re AWESOME! Thank you ever so much for your help!
I love 48hr fasts!! I do it once a week!❤️😊
Just done a 96 hour water fast, it was one of the best experience of my life, added some work out as well and lost just about 7lbs in 4 days
I’m on hour 30! Any tips to push through the rest?? 🙏
Free companion guide needed - thank you!
Thank you for all of your help Dr. Yes, please send the Companion Guide.
Companion guide please. I would love to see eating plan for the rest of the week. I do a 48 fast almost every week. I find it really easy to do. Studies show it also reduces cancer risk and since that is prevalent in my family, I figure it can’t hurt. I find I get lots of energy with this fast and come to think of it, it does make me happy too.
Hi. Do you have trouble maintaining your weight when you do this once weekly?
Companion guide please
So happy... I do 48-hour fasts Saturday evenings into Monday evenings. So happy your video came today when I start my 48-hour fast in the evening. This fast gives me a burst of energy! I still keep up with my regular daily workout routine and I get through without fatigue.
I’m on hour 30! Any tips to push through the rest?? 🙏
@@slowjamcdub I find drinking lots of water and resting when I can really helps. Especially the rest part. I'm usually stronger after a nap, plus time goes by when you snooze 😴😁 It takes a lot of getting used to; every body is different. All the best 👍
@@mrsedema7293 thank you so much!🙏
I now fast Wed night to Fri night so I can eat with family and friends at the weekend. I have tried fasting and drinking tea in restaurants whilst family ate and unfortunately my fasting became the topic of discussion and I think it made everyone confused. I wanted to talk about other stuff but me not eating was too hard for everyone 😂
@@caroliner1901 I always tell people never to sacrifice family time on the altar of fasting ☺️ Since it's a lifestyle you can always switch up the days/hours and you're doing just that. Good job! Till everyone becomes accustomed to it, we have to be considerate. Well done!
Companion guide please. New to IF. Loving catching up on all your videos. Excited for my future x
I love this video!!! So true I felt all of this after 48 hours of water fasting!!! Thank you for sharing
I started doing biweekly 48 hour fasts and I am currently on my third fast. I feel so much better and more disciplined!
🙌
I’m on hour 30! Any tips to push through the rest?? 🙏
By bi-weekly do you mean you’re doing them twice a week or once every 2 weeks? I’ve been doing 45-ish hour fasts twice a week for the last couple weeks and though I feel great, I haven’t seen much of a difference in the number on the scale. Just curious if that is what you’re practicing and if you’ve seen weight loss progress from it!
@K like once every two weeks but for 48 hours at a time! It’s challenging but rewarding when I push through and I feel so good afterwards! I can tell my body disgusts food better when I start eating again
@Slowjamcdub yes! When I get too hungry I will drink a cup of black coffee. Caffeine suppresses the appetite. If it’s late, I will do decaf. If I am hungry and sleepy, I take cat naps to help me push through! I also stay distracted by reading or going for a walk and I drink a lot of water to get rid of that pit in my stomach. I hope these tips help!!
I switch between 18h, 20h and 24h. I have been doing 16:8 for a long time. My goal is to do once in a month 36h. And after that 48h and 72h. The benefits are amazing!!! 🌟🤩 Thank you Mindy!
SOLD!! thank you for this information. ive subscribed
Companion guide pls, this is the first time I watch your videos I’m happy to find you 😊
48hrs 11mins. My longest is 10days. I effing love fasting!!
24 hours into my 48 hour. Day 2 of my cycle. Going to make sure to keep my water bottles and minerals topped up. I went to hard to fast before. Im fully ready and prepared for this one now❤
Blessings and good vibes to you all on this health journey ❤❤
❤❤❤
Companion guide! I’m so much looking forward to receiving it
Companion guide, please with the carnivore diet
I love your videos. Thank you! I would really like the companion guide. Thank you!
On my 26th day of OMAD. ❤ Loving it! This is now my lifestyle for my overall health. From size 12-14, now wearing 10-12. Looking forward to 8-10. Thanks Doc Mindy! 😍
👍
What do you eat i mean how many calories n stuff
I’m excited to see the results after 48 hrs. The longest I’ve done is 24 hrs and I feel great after.
thanks DR Mindypelz awesome video
Thank you for all your information - it’s been very helpful. I starting IF to try to lose weight post menopausal. It did help my digestion but I wasn’t eating well in my eating window. It took a yeast issue to get serious. I’ve been off sugar and most carbs for over a month. I lost weight right away but it’s slowed down. I am going to try the 72 hrs water fast and start mixing it up. The education you and others provide is great and much appreciated. Thank you!!
my first 48 h fast :) so proud of myself and grateful for the support! Companion guide please
Congratulations! 💙
Get the FEB Companion Guide here -
bit.ly/3Ykd7O8
I’m on hour 30! Any tips to push through the rest?? 🙏
I love your videos, they have helped to understand so much! I'm 59, and have successfully done 36h, 48hr, 72 hr even a 7 day with no problems and felt great losing weight on each one. But recently attempting a 72 hr fast my blood sugar dropped to 42 around the 46th hour. Broke the fast with bone broth and fats like you said. After a week's or so tried again and blood drops into 40s again. For the past month I haven't been able to get past 43 hours without my blood sugar dropping into the 40s & 50s . I never been Diabetic or high blood pressure. Have been in menopause for 6 years now. I don't understand why this keep happening. Thanks
This is legitimate. I wish she would answer to why this is happening. It's a problem that others might have as well and would be nice to know why and how to address properly.
Maybe you are fasting too much
I finished a 72 hour fast last night. My blood sugar went down to 43 at 60 hours. I drank some coconut water that said it had 13 carbs. I felt much better. I don’t know why this happens. I think it could be dangerous if I faint. I haven’t been able to find any answers on this channel or Thomas DeLauer’s channel. A friend suggested they just don’t know enough about low blood sugar when fasting. For a diabetic, that would be an emergency.
I think it means I’m not fully fat adapted. But I was in high ketosis before and after the coconut water. I will try again in a month. 😅
Companion guide please and thanks for all information is awesome!!
Just ordered your book fast like a girl and also the workbook. I am very excited to dig into more of your information. Thank you for all. Blessings
❤️
I love the 48 hour fast and do it a couple of times a month. It’s my go-to when I need to boost my mental health. Nothing makes me feel better in so many measurable ways than this fast. Not to mention the ever-present desire to maintain my really nice low body weight! Win win win win win 💪
🙌
I am really scared and excited!!! The highest fasting I've done is 24 hours, but I am willing to join in this 48 hours fasting. Yes! Companion guide please!! Thank you Dr. Mindy for all your help and effort to teach and guide us.
Companion Guide
Last year I was doing OMAD, 48hr 72hr and one time I did 5 days on row. Then went long vacation and this year I only started this month first OMAD and now 48 hours twice a week. Slowly I will reach my 72 hours. It’s easy when your body is Ketosis but when u still eat sugar food it’s hard. Am getting there and u too .
Yes! companion guide please....
Yes please! Can you oblige me COMPANION GUIDE.
Companion guide. Thanks!
Program Guide! Great information!
Yes! I love the longer fasts. I've gone longer than 96 hrs. Everyone needs to know also that even on a 48 they may not sleep for a while after bc the cortisol goes up as well. Thx Dr M!
Sorry it’s
@@MiaBarbie23 It's what?
@@DrMindyPelz I saw you on Danica Patrick podcast. Love your energy and inspiration. I have to lose at least 75 pounds as I have osteoarthritis. I am 76 years old and don't want to end up in a wheelchair. I am fairly good with exercise weight lifting, walking and stationary bike. On fasting days will I be too weak to exercise?
I’m on hour 30! Any tips to push through the rest?? 🙏
@@slowjamcdub Sure. Try to dry fast the rest of the way. Without liquid you wont have hunger. Self-hypnotize to sleep or listen to some ambient music even if it merely relaxes you if your cortisol is way high and keeping you awake. You can do this, promise!
Yes! Companion guide, please!! I'm new to fasting and I'm SO excited! I've been doing between 16 to 24 hour fasts and it's been really interesting. The past 4 weeks have been eye-opening. My biggest hope is to minimize and, hopefully, get rid of my fibromyalgia. Who knows? I might lose some weight too 😉😊❤️
PS: Here's a quick question: do homeopathic remedies break the fast? Thank you!!!
I would say that homeopathy does not affect the fast but I use liquid remedies and not the pillules! I have used homeopathic remedies for many, many years. They are energy medicines.
@@DrMindyPelz Thank you so much!!
@@faithopeloveful Homeopathy has been a game changer for sure! Thanks for your message, Laurie! Have a great weekend!
No, they do not. I've formally studied and used homeopathy for years, and my first fast several months ago was 16 days. The pellets were such a miniscule amount of sugar, they did nothing. Bear in mind that you can use less than the tubes say. Boiron, for example, 2 pellets instead of 5. (They're required to say 5.)
Even oslococcinum! Just use several of the tiny pellets under your tongue, rather than the whole tube. Just ⅒ of the tube works equally as well as the whole thing.
@@TheLadyPonders That's great information! Thank you so much for taking the time to respond, Bethany! How very kind of you 😊❤️
You are the best Dr. Mindy.Thank you.
Thank you for being here! 💙
Yes! Companion guide, please!! I'm new to fasting.. I am 56 years old.. I am hoping this will help lose stubbornfat.
Just past 48 hrs rn. Moving into 72. 8 days have been my longest water only fast. Passed the sugar cravings and sugar withdrawals. A bit crabby a couple of times but it wasn’t all that bad. Still exercising but carefully.
New here to your channel. I haven’t been brave (nor strong) enough to do a 48-hour fast. I do OMAD 2x a week and 18/6 (2 meals) the rest of the time. I love how it makes me feel physically and mentally. Started day after Easter and have lost 12 lbs. Maybe I’ll try the 48-hours soon 🤞
Nice presentation! I am looking for Companion Guide. Thanks!
20 years ago I started fasting with the Master cleanser- 10- 20 days and have sometimes to 30 days. I have always felt amazing fasting and now I also do intermittent fasting 10-16 hrs per day. I like trying new systems and your's caught my eye while listening to a podcast you were on. Yes I would like the link to the Companion guide . thank you. ( everyone use to think I was crazy back then but I have to say I believe it is the fasting that has kept me healthy and looking great. now many more are doing it ... love it! )
Just did 48 hour fast. It was difficult for me, but I learned a lot about myself. Thank you.
💗
What did you learn?
Can you pls send me companion guide @DrMindyPelz
Already 46 h only 2 more left 😁 I love this fast ❤️
You’ve got this 🙌🏾
Companion Guide please 🙏🏼 Super excited I crossed path with you’re teachings and knowledge.
Here you go 💙🙂
resetacademy.drmindypelz.com/pl/2147698768
Companion Guide Por Favor. Love Mindy!
I am coming from 2 years Keto and IF combo. Last few months have been Carnivore. Have lost over 160lbs. 30 lbs still to go. Started 72 hour fasts monthly about 6 months ago. Did this mostly to keep auto immune in check, reset my immune system and also mental health but have been hearing A LOT about the rolling 48s really helping those of us with stubborn weight to get to goal. Any thoughts on the feasting and fasting rolling 48s? I am 53yo and daily do a 20/4 window.
I'm coming up on two years, starting with 18/6, progressing to 20/4, then switching to twice-weekly 24-hour fasts, then switching to once weekly 48-hour fasts, with a few 72-hour fasts thrown into the mix when it goes well. In the first year I lost 36 lbs, and in the second year I regained muscle mass without regaining fat mass. Now I'm back to more serious fasting again to lose another 10 or 12 lbs.
A word of wisdom here. Extrapolating your past rate of progress, you'll reach your target weight sometime this fall. Then you'll need to switch into maintenance mode. It is nice to get some relief from the intensity of the loss phase, but in some ways its actually trickier to manage, because now you have discretion burning a hole in your dietary pocket.
I deliberately allowed myself to regain 5 lbs over xmas after reaching my original loss target.
This was wise, because then I instantly had a new goal: lose those 5 lbs again, not quite ASAP, but ASAP within moderation. This went more slowly than planned, because the lock-downs ended, and I had a great backlog of postponed social drinking to catch up with.
Balls-to-the-wall weight loss is easy to structure. Steady state moderation is not so easy to structure.
Don't take lightly the year following the achievement of your weight loss target. It's a whole new project, one you've never done before, with plenty of its own challenges.
Grant yourself a 20 lb margin to rebound as you relax control, confident in the tool you've already proven out to lose it again. Keep an eagle eye on it, but don't stress.
I found it easier to lose weight during the summer months, so after my year of approximate moderation, I set myself a new target to lose an addition 10 pounds this spring.
The way I got my muscle back was to go on long hikes in the 48 to 72-hour fasted state. Often 16 km (10 miles), but one time 26 km. And then the day after the big hike, when I broke my fast again, I ate endless volumes of curried chicken thighs (skinless) usually in an onion, ginger, coconut sauce with East Indian spices.
What people don't seem to realize is that insulin is actually a storage hormone that also triggers protein retention. That 26 km hike while pushing into the 72-hour fasted state triggers the body hard to build back up again. If you give the body mostly protein when you begin to eat again, the muscle mass will almost pile itself back on. That's what happened for me anyway. My hikes were vigorous, often with 90 m climbs to local prominences, as fast as I could force my legs to carry me, repeated several times. By this method, I must have put 5 lbs of muscle back on my quads in two weeks.
Another great side effect: my new muscles simply don't fatigue the same way they used to. Those moderate grades that made my legs burn and kvetch mildly for a long time I barely even notice these days (it's not just that I'm carrying less bulk, as I'm comparing slightly more intense grades that work out to about the same effort).
This summer I'm putting my new muscles to work on the pickleball court. I'm in my late 50s and I'm chasing every loose ball like a carefree puppy. I can keep my pulse in the 130s for 2.5 hours straight and my legs never once complain. (No-one else on the court is huffing like a dog the whole time, they must all think I'm a bit weird. But it earns me an extra sous-vide organic pork chop when I return home.)
So my word of advice is to structure your first maintenance year around celebrating your newfound physicality in some way. After two years of self-control in the negative space (losing weight), give yourself a year to indulge in a positive space, such as participating in a demanding sport.
So you balloon a bit during that year, and maybe regain 20 lbs. So what? After a year of physical celebration, your psychic tank will be recharged again, and it will be a simple matter to lose it again, returning to your current lifestyle.
Let me draw one more analogy to help this message along.
Fasting works because the body _wants_ to alternate between anabolic (growth) and catabolic (loss and cleansing) processes. You see this also in sleep. My own sleep problem was 10× more difficult to conquer than losing 36 lbs in one year, and it was actually the sleep literature that brought me here.
This anabolic-catabolic dialectic is also true in psychology. Your lifestyle goal right now is catabolic. You'll be 2.5 years into your catabolic program by the time you achieve you stated goal.
Now you need an anabolic year (growth) where you celebrate your new physique. Also let your spirit have it both ways.
Insulin is not the enemy, not until you're already losing the way. Weight gain _per se_ is not the enemy, not until you're already losing the war.
But you also need to be careful, because real backsliding happens to most people.
What I did for myself is set a hard upper limit at 215 lbs (my loss year was 239 lbs down to 203 lbs). And day I woke up over 215 lbs I didn't eat at all. Pretty simply algorithm to set a hard limit. Ignoring a two-week vacation with no rules at all, I only rebounded back up to 212 lbs, and probably with a lot more muscle mass than when I passed through on the downslope.
Since I'm here, I'll add one more comment about fast management.
Today I'm back to 24-hours fasted and my stomach decided to grumble a bit (not hunger, but pointless churning that takes mental focus off my assigned tasks). The snacks that seem to work best to settle my stomach down again are raw celery and goat cheese-which don't seem to have much impact on my fasted state if I'm well into the second day. For a while I was also using cashews, but several times I indulged a little too much in the cashews, and my entire appetite came raging back. Goat cheese is powerful enough that there's less temptation to eat it too quickly. (Half an hour to eat 2 oz with 160 calories, mostly from saturated fat, with some protein, and no carbs.) It makes my tongue happy without blowing me entirely out of my fasted state.
Oh, yes, one more thing. My loss year was only 36 lbs mostly because we indulged in _giant_ tubs of buttery popcorn on our not-quite weekly movie night every week all winter (excluding xmas season)-or nachos chips slathered in cheese, with full-fat sour cream, olive-oil bean dip, salsa, wine, and chocolate desert until my eyes bulged. Without that, I would have lost 5 lbs per month given the rest of my fasting regime. Starting at 260 lbs I would have cut down movie snacks to every second week. Starting at 280 lbs, I would not have allowed myself that luxury at all.
For reference, below 200 lbs I finally begin to look trim. Trim had started to show up at 203 lbs. (6'5" with an XXL hat size and most of my excess height in my torso.) When I got below 206 lbs the last time, my appetite began to fight back. This could be because it had been a year already, or my body thought it was melting away. Despite my long practice, the fasting got harder again below that number. On my second attempt, a year later, I'm hoping I don't trigger the same resistance effect on the way down.
In any case, those are my experiences and that's what worked for me. Doesn't mean it will work for you. Best of future luck with your own program, whatever you decide in your own wisdom.
Companion guide please
Yes I have some ideas. Take it or leave it. Go back to 36 hr fasting every other week. That's like 6pm on a Fri night to 6am on a Sun. Do 18/6 throughout the week. If you start putting on weight because yr eating more eat more veg. You need amino acids and you need water and celtic salt. Get back to me
Companion guide
@@afterthesmash I deliberately gained 5 lbs of weight. What sort of talk is this dude?
I have done 3 40 hour fasts in the last 2 months, and I JUST started my first 48 hour fast! Gonna push it 8 extra hours for more of that sweet sweet autophagy!!
👍
I’m on hour 30! Any tips to push through the rest?? 🙏
I saw you on Diary of a CEO Show. I love your personality! Your mission is very inspiring! Because of you I just did a 17 hour fast. Felt good and will do more Fasts from now on. The 48 Hour sounds very obtainable. Thanks again Dr. Mindy Pelz your are making a difference!
Thank you! 💙 YOU are doing it!! you will strengthen your fasting muscle as you build your fasting lifestyle in no time. I'm cheering you on! 💪
Companion guide please! thank you so much for all this information!!!
bit.ly/pureform-omega
The longest fast I have done as yet is 36 -40 hours. It felt great.
I’m on hour 30! Any tips to push through the rest?? 🙏
Longest fast I've done was 62 hours. I felt amazing afterwards I prolong fast as well.
I’m on hour 30! Any tips to push through the rest?? 🙏
@@slowjamcdub I kept busy, drank hot teas or coffee to keep the hunger at bay. Seems to help push through the thoughts of food.
@@lucymarie7895 thank you so much! 🙏
Companion guide - thanks
Companion Guide please- many thanks in advance 🙏🏼- Great blessing to have found your channel 😊❤
Hi there, the Companion Guide for this is not available anymore. If you want to learn more, I would suggest for you to get my book "Fast Like A Girl" as I put ALL the informations/research about fasting in this book. 🙂
You can order Fast Like a Girl here: fastlikeagirl.com
@@DrMindyPelz thank you - I have ordered the book 🌞👍🏼
I ended up doing 48 hours because I wasn’t hunger after doing 36 hours. I had so much energy and felt really good , so I didn’t eat. I can used a companion guide to make sure Im doing it right.
I’m on hour 30! Any tips to push through the rest?? 🙏
@@slowjamcdub have 2 keto cups as recommended by Dr Mindy ..Or avocado or tablespoon of nut butter ..
24 hour I make no changes, just water. On 48 hours, I do take a little pink himalayan salt and sometimes sit in Epsom salt bath for a while. Felt better. Do find sleep disturbances on longer fasts sometimes
Companion guide please. I love your videos. Thank you for your informative content 😁 x
resetacademy.drmindypelz.com/december-ftw
You are amazing, great explanation!
Thank you
Ok Mindy, I'm in. Carnivore here, I will eat on Monday, live on Dr. Mindy and fasting videos for 3 days and go for at least the 48. I find it best to watch only videos about long-term fasting and the benefits while on these fasts. When I watch my usual, Dr's Ken Berry, Shawn Baker and others, I tend to get hungry for a rib eye or two...or more.... so extended fasting is difficult, especially when Dr. Baker puts out a video just showing a Vegan going off about how bad meat is for you, and Baker is sitting there with a 3 pound sirloin cap on a cutting board, cutting it into delicious mouthwatering pieces of savory scrumdeliciouslious chunks, eating it and smiling the whole time, never saying a word the whole video, just smiling and chewing. Good Lord I might have just talked myself into an early morning rib-eye!!
Have at it.
Hahaha. I'm carnivore too. Too funny. I hear you. Good luck with your fast. You got this.❤❤❤
I initially planned to do a 48 hour fast, but I was feeling good so I just pushed it to 72 hours. That was great too but I was struggling at the last hours. So the 48 hours is easy and really accessible for me!
Way to go!!
Companion guide
Thanks
Hi Dr. Pelz… great video 👍. Free Companion guide please. Thanks
Something I'm curious about. These things happen when fasting for 48 hours, but ... is this when these "reset" effects START or do they begin at 17 hours and reach their maximum at 48 hours?
If they START at 48 hours, how long should you continue rather than stop the fast when the reset effects are just beginning?
Am I alone in wondering this? thx. John
Good question, please send the response to me as well.
Me too wondering about this. Would love to have a definitive answer!
Me too Dr. Mindy!
I'm sure it is different for everyone and depends on how much body fat you have. I am just going I to ketosis after a 48 hour fast so for me 48 hours is just kicking things off. but someone else may only be able to get benefits after 16 hours. I say go as long possible as long as you take electrolytes and you feel good.
DOCTOR MINDY, thank you for all your invaluable information!
I have a nagging question concerning women's health during fasting. I finished a 6 day water fast and by day 5 or 6 I got SO WEAK, every step felt like a strenuous exercise.
I started feeling mild pain in the pelvic area and spotting during 2-3 days. It wasn't my period. I also felt anxious, light-headed and a bit depressed... I had to stop although I was planning to do a 7 day fast.
I read on some Muslim blogs that spotting occurs in women who fast during Ramadan. But I couldn't find any other studies out there. I felt rather alarmed and frustrated and stopped my water fast....
Please send Companion Guide…. Thanks for making this resource available. Been on Keto & IF for 10 months, have lost 80, but been on a plateau for 4-6 weeks, have fasted for 48 a couple weeks ago, but without guidance, looking forward to trying this technique
I'm new to this channel and would love a companion guide. I am also new to fasting so i'm going to give it a go. Thanks so much for your guidance.
I have a very happy demeaner, daily i realise im smiling. I love me.
Spoilt me, i live a luxurious life and decided to give my body a break. Im at 41 hours and have not felt hungry signs. Definitely more energy. Thank you for this most appreciated. Thank you for serving the community.
Just pre-ordered your book on amazon 😊
Lots of love from Poland 🤍❤ Dr Mindy doing great job all around the world! 😃
🙏❤️❤️
Companion Guide
Thanks! 🤗
Here you go 💙🙂
resetacademy.drmindypelz.com/pl/2147698768
Companion guide, thank you Dr.Mindy
Hi, get the link here - bit.ly/45oD3uX
Companion guide please. Dr Mindy thank you for making healthy fasting availbale for women respecting our cyclical nature. The passion and energy you show speaks for itself! 💃
resetacademy.drmindypelz.com/december-ftw
Never got that far.. only 42 hrs... now motivated thank you Dr Mindy
Companion guide, please. Thank you, Dr. Mindy!
resetacademy.drmindypelz.com/december-ftw