my experience completing a 72 hour or three day fast in this video I'm going

to be taking you through the three days and sharing with you the highs and the

lows I'm also going to talk about the benefits of prolonged fasting if it is

safe for women and things you need to know before you get started hey guys

welcome back to my channel if you're new here my name's Kait I'm a health coach

and I post videos on a high fat nutrient-dense way of eating if you like

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coach Kate to start your free trial today alright so I started this 72 hour

fast probably three or four times over the last month and honestly the mental

component to fasting is the hardest part and I'm definitely going to talk about

my experience with that more throughout this video the longest fast I had

completed before this one was 48 hours and honestly you can get a lot of

benefits from a 48 hour fast 48 to 72 hours is actually when you get the most

benefits from fasting any longer than that and you start to get diminishing

returns good morning guys today is the first morning of my 72-hour

fast I started last night just before 6 o'clock and right now it is just past 9

so I'm about 15 hours in just getting started I'm expecting today to be a

little bit difficult just because this weekend

I didn't eat what I usually eat I had a couple of cheat days I hate that word

but basically I just did not stick to my regular diet and if you're new around

here I usually eat an animal-based diet so it's mainly carnivore about 90 to 95

percent animal products meat fish eggs other animal products and then a few

keto friendly plants here and there so I Vacarro olives sometimes some other

vegetables things like that but yeah this weekend that's not how I I had some

more carbs some other foods that I normally wouldn't eat a lot more sugar

than normal and I just know that after days eating like that I don't feel my

best I'm sometimes a bit more hungry so especially today it when I'm fasting but

I'm going to push through I know that once I get past that point where I'm

really struggling it gets a lot easier but my plan for this fast is to only

have water and electrolytes I'm really gonna try to not have any coffee I

always say that I'm not addicted to coffee but that's what coffee addicts

say really though I only have one cup a day some days I don't have any but I

might need it as more of a mental thing than anything else we'll see I'll try to

get through today definitely without having a coffee

what is fasting our bodies are always in one of two states we can be in a fed

state or a fasted state when we are in a fed state this means our body is

digesting and absorbing the food from our last meal and either using it

immediately for energy or storing it for later when we are in a fasted state we

have finished digesting and absorbing our food and now our bodies start using

our stored energy first from our glycogen stores and then our body fat

when you are fasting you are not eating anything and usually you're only

drinking water I'm really hoping that recording this is going to hold me more

accountable because I have tried to start this 72-hour fast three times this

past month and given up ah it's such a mental battle and I'll talk about that a

bit more later on today or tomorrow when I really start to struggle but hold me

accountable hold me accountable okay so electrolytes the main - you need

to worry about when you're fasting are sodium and potassium the amount you need

will vary depending on how active you are where you live what the climates

like this and that for sodium I have sea salts from SEL squared this is a really

high-quality salt and then I have light salt this is a salt alternative that

uses potassium instead some other brands out there are entirely potassium with

very little or no sodium I was not able to find a brand that was all potassium

and no sodium so this one has sodium still in it so I had to do a little bit

of math to figure out how much sodium I was getting with the potassium and then

how additional sodium to add as well I also

have these electrolytes from element E so these have I think 1000 milligrams of

sodium 200 milligrams of potassium and then 60 milligrams of magnesium

significantly less potassium Indy's and sodium so I can't just take these I

either need to take this and add some of this as well or yeah that's what I need

to do if I'm taking these I need to add some more potassium I also have a

magnesium powder and just the magnesium capsules the main two are sodium and

potassium though I have a liter of water in here I put some of this in I put two

packets of this and in this bottle there's two thousand milligrams sodium

two thousand potassium so I'll drink this this morning and then I'll fill it

up again later this afternoon and that will get me to my goal for the day

what's the difference between extended fasting and intermittent fasting

intermittent fasting is really popular right now especially in the low carb

community and intermittent fasting basically just means you have a fasting

schedule you cycle in between periods of fasting and eating between the fasted

and fed state the most popular variation is sixteen eight and this is when you

fast so you don't eat anything for sixteen hours every day and then you eat

all of your food for the day within an eight-hour window intermittent fasting

is practiced daily if you want to know more about intermittent fasting

specifically I do have a whole other video on that topic and extended fasting

is generally fasts that are longer than 24 hours going without food for these

longer periods of time result in additional benefits that go

beyond what you can get from shorter fasting windows and because these fasts

go for longer periods of time you don't need to do them as regularly you can do

an extended fast every month every six months even once a year and still

reap maximal benefits now let's talk about why you might want

to do an extended fast I have an article that I'm going to cite titled the five

stages of intermittent fasting and prolonged fasting that comes from the

life apps website which is a fasting app by twelve hours you've entered the

metabolic state called ketosis in this state your body starts to break down and

burn fat by 18 hours you've switched to fat-burning mode and are generating

significant ketones within 24 hours your cells are increasingly recycling old

components and breaking down miss folded proteins linked to Alzheimer's and other

diseases this is a process called Auto Fujii by 48 hours without calories or

even with very few calories carbs or protein your growth hormone level is up

to five times as high as when you start at your fast by 54 hours your insulin

has dropped to its lowest level point since you started fasting and your body

is becoming increasingly insulin sensitive by 72 hours your body is

breaking down old immune cells and generating new ones to summarize the

benefits number one is ketosis extended fasting

will allow you to get into a deeper state of ketosis when you are fasting

ketone bodies generated by your liver partly replace glucose as fuel for your

brain as well as your other organs and this is the main reason why people

experience mental clarity when they're in ketosis ketones are a cleaner burning

energy source number two is a Tov G at offer G is when your body cleans up and

recycles damaged cells this can reduce your disease risk strengthen your immune

system and increase longevity at Offutt e has also been known to help prevent

loose skin which is beneficial for people who are in the process of losing

a lot of weight at offer G usually starts between the 18 to 20 our fasting

mark and maximum benefits are usually experienced

between 48 to 72 hours number three is blood sugar regulation

if you are diabetic or pre-diabetic extended fasting can be extremely

beneficial studies have shown that occasional fasting can help reverse type

2 diabetes with participants getting off their insulin entirely but please know

that if you are currently on any medication for your blood sugar or

insulin before you start any fasting routine make sure to talk to your doctor

your need for these medications can reduce so quickly when you're fasting

and it can be dangerous if you are still taking the same amounts of these

medications when you don't need them number 4 insulin sensitivity fasting

allows you to become more insulin sensitive which is the opposite of

insulin resistant if you are insulin resistant your body is not responding to

insulin the way it should basically your cells are rejecting

insulin so you will always have high levels of insulin circulating this can

make it hard to lose weight this can cause fatigue and this can also increase

your disease risk insulin levels raised when we eat so if you're not eating if

you're fasting they start to lower and you begin to reverse insulin resistance

number 5 hunger hormones reset ghrelin the hormone responsible for signaling

hunger becomes entrained to normal eating times and once you start fasting

it's levels and secretion change you might expect that the longer you go

without eating the more and more this hormone would increase but that's not

the case one small study from the European Journal of endocrinology

concluded in a fasting condition growth hormone insulin and glucose do not

appear to be involved in ghrelin regulation in addition we found the

ghrelin is secreted in a pulsatile pattern the variation of ghrelin

independent of meals in fasting subjects supports

previous observations that it is the brain that is primarily involved in the

regulation of meal initiation our hunger cues are more based on routine than

actual hunger and they can actually be significantly impacted by a lack of

sleep which is something I talked about in a previous video so once you break

and extend it fast a lot of people find they are really in tune with their true

hunger and of course fat loss is the benefit of extended fasting and yes this

is partly because you're not eating so all of your energy is coming from your

fat stores and yes part of the water you lose during this extended fast is going

to be water weight which you will gain back when you start eating again but as

I just mentioned if you are insulin resistant it can be hard to lose weight

and fasting reduces insulin resistance so the benefits of fasting as it

pertains to fat loss are not only short-term but long-term as well alright

we are almost 48 hours in 48 hours is my fasting record so almost half a beat not

that it should be a competition but it's a competition with myself also yes I am

wearing the same hoodie I was wearing yesterday this is one of my at home

comfy lounging around hoodies that I wear for several days when I'm at home

and then I switch to another one anyway his point is don't judge me update on

the fast earlier today I was struggling a little bit I was just feeling really

tired and sluggish I didn't do a workout or anything this morning I did go on a

pretty long walk for about an hour and then I've just been filming videos and

editing videos a lot of sitting around which is

good and bad I'm probably gonna go for another walk now because it's almost

getting to the time when I would be eating dinner so I want to distract

myself during that time as I said at the start of this video

fasting is so mental within the first day my brain was just coming up with all

the excuses in the book what was the point of even fasting why was I doing

this why wouldn't I just eat this is silly if I do eat no one would even know

literally I had that thought but I can't lie to you guys I can't lie to you this

is holding me accountable I just finished editing a video I'm just

waiting for it to export I'm going to go for a decent walk well this happens and

then I think I'm just gonna come back home take my laptop into bed do the

thumbnail upload the video and do the description all that jazz and then watch

some TV and go to bed tips for starting and extended fast before we get into the

tips I'm going to take a quick moment to tell you about today's sponsor

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electrolytes these are so important some people don't take them when they're

fasting but I find that it makes it a million times easier this is also the

reason why some people include bone broth during their fast even though it

does contain some calories it is very rich in

electrolytes make sure to salt your water and you can also add potassium as

well but make sure to not overdo it with the potassium the upper recommended

amount per day is 4700 milligrams do not go over that salt you don't have