Is extended fasting healthy? Will it put you in starvation mode, lower your metabolism and make you burn muscle? What are the benefits of extended fasting? Who should do it? Who shouldn’t? What are the benefits? How do you do it? What can you eat? What can’t you eat? How long should a fast be? Is 1 day enough? How long do I have to fast to get benefits?
So many questions about extended fasting and we’re tackling them today! Plus, I’ll be sharing details of my recent 7 day fast including why I did it, how I felt, what benefits I experienced, if I’d do it again and how I broke my fast.
If you’re curious, interested or even skeptical, make sure to check out this episode!
Resources:
The Complete Guide To Fasting by Dr. Jason Fung & Jimmy Moore
Pink Himalayan Sea Salt from Thrive Market
In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.
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Elizabeth – the science is not that cut and dry on whether lean muscle is lost while on an extended fast. See a blog post from Phinney and Volek where they disagree with Dr Fung : https://blog.virtahealth.com/science-of-intermittent-fasting/
Also, I feel it’s EXTREMELY important to include those with disordered eating tendencies / binge-restrict patterns as not good candidates for fasting.
You bring up some really great points, Gina. First, as it relates to binge/restrict – I couldn’t agree more. That’s why one of the FIRST things I said in this episode is “go no further if you aren’t CONSISTENTLY eating clean” because our health is a result of our eating behaviors, not our fasting behaviors. And I talk about this in a lot of detail in my other fasting episodes (300, 307, 310). Including disordered eating patterns is a red flag for NOT fasting at this time. So, I completely agree.
As it relates to Phinney’s work. I’m very familiar with it, I’ve read it in detail and I’ve also read the rebuttals. After reading his opinions and the rebuttals, I went into a deep dive with how the body works in terms of counter regulatory measures in fasting states and the science. I don’t agree with Phinney’s work. First, he’s not a fasting expert. Fung is. He has successfully treated hundreds (thousands?) of patients. There’s a HUGE difference between scientific theory and scientific practice. For example, in “theory”, cals in/cals out should be effective. Practice shows something quite different. Dr. Fung does an amazing job addressing the flaws in Phinney’s opinions. He takes them point by point and it’s a very comprehensive response. While I like to go deep into the science (like the fact that urinary observations are NOT accurate reflections of what is happening in the body), a very easy-to-understand, point by point response to the issues presented in the blog you’ve linked to can be heard in episode 5 of the podcast: Fasting Talk (speaker = Dr. Fung)
Not all medical opinions and not all science is quality or well done.
Lastly, we can’t lose sight of the big picture of the Primal Potential podcast which is: listen to your body and do what works for you. If something is working for you, don’t do it. And, there are more than a handful of approaches to improve your health.
Thanks so much for listening!
Hi Elizabeth! Just curious, did your Honey fast with you also or no? I’m more than positive that if he did not, he was more than supportive and helpful during this time. But as you covered things that helped you on this fast vs your 5 day, just wondered whether or not him participating was a plus in your process. Nonetheless, congratulations on the successful completion of your seven day fast! I was already planning a 4 day fast beginning today so your podcast was perfect timing! I’m even inspired to go for 7, but will definitely listen to my body!! Thanks so much!
He did not do the 7 day fast but he did the last 3 days with me. He was a non factor. He ate, I didn’t. Keep me posted on your 4 day fast and let me know if there’s anything I can do to help!
Hi EB!!
Just curious what tool/method you used to measure your ketones while fasting.
Thanks 🙂
I just a simple finger prick blood monitor 🙂
EB, This is AMAZING! Please do more podcasts on this. I am on day 3 of my first fast and I feel great! I am following along with your direction to consume only water, black coffee, and Himalayan Sea Salt. I have also added in sparkling mineral water today.
Can you give recommendations on how to “defend” this new lifestyle adjustment to friends and family? I have been practicing intermittent fasting for about a year, and co-workers, family and friends are the toughest critics. I don’t care to defend my actions, but it’s exhausting getting constant criticism. I’ve been thinking I should just buy a bunch of copies of The Complete Guide To Fasting to hand out to people 😉
xo. You’re the best. Thanks for all you do. Come to CA for a meet and greet! Or a retreat! Yay. That would be fun!
Hi Sydney! I’ve done a handful of episodes on fasting – have you listened to 300, 307 and 310? I also don’t recommend defending any dietary choice, fasting or otherwise. Criticism is only exhausting if you feel the need to engage with it. I definitely don’t recommend buying books for people who are criticizing the behavior. You do you.