In this episode we discuss the many different fasting protocols out there. Anywhere from intermittent fasting to extended fasts are essential for strong metabolic health, and how to implement them are all explained here! This is good information for all people, but particularly those who feel like they are not seeing the progress they are seeking.

In this episode we discuss:

[4:26]- I will be releasing three FREE and LIVE masterclasses starting January 3, 2023. You can register for Three Weight Loss Secrets You Need to Implement in 2023 here and also participate in a live Q&A with me!

[6:01]- Registration for Low Insulin Academy, formerly known as Finding Nutritional PEACE, opens January 3rd. If you still are not on the waitlist, I highly encourage you to do so here so you can receive a discount code towards this course.

[10:39]- Crescendo Fasting

• Beginner stage to work up from, for those who are on medications, have multiple health issues, or are new to fasting
• Starting with 14 hours of fasting, and a 10 hour eating window, 2-3 days/ week

[13:24]- Intermittent Fasting

• Also known as time restricted eating, almost anyone can do it
• Eating during a certain window on most days
• Popular protocols include 16:8 or 18:6

[21:34]- OMAD: One Meal a Day

• Usually only eating lunch or dinner
• Can help one loose weight for a couple weeks or so, but eventually weight loss stalls and body adjusts
• Instead of doing this everyday, it can be smart to implement it every couple of days

[25:14]- ADF: Alternate Day Fasting

• Alternating fasting days with feast days
• Works great for those with weight loss stalls, since you are constantly keeping your body guessing
• For anyone who has done fasting for a while and is ready for a new challenge, along with those experiencing weight stalls

[31:15]- 5:2 or 4:3

• Eat normally 2-3 meals 5 days/ week, then fasting for two days in a row, eating less than 500 calories each day
• Works particularly well for those who want to change up their fasting regimen or are experiencing weight stalls

[33:34]- The importance of Feast Days, not Cheat Days!

• Good to practice weekly, or at least once/ month
• Let's the body know you are getting ample nutrition

[34:57]- Extended Fasts

• A fast beyond 36 hours
• 36-42 hours of fasting 2-3 times a week is considered therapeutic fasting
• Best for those with insulin resistance, have a large amount of weight to loss, or reversing chronic illness

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ADDITIONAL LINKS:

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