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  • today's video is all about extended fasting I'm going to be sharing with you

  • 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

  • this video please give it a thumbs up feel free to share and make sure to

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  • share new posts every single day before I begin I want to thank Squarespace for

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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

  • to worry about because any excess salt can just be excreted by the body but too

  • much potassium can actually be dangerous stay busy this is the hard one because I

  • know for myself personally I use food as a form of procrastination so when I

  • don't want to do something I go and I open the fridge taking that option away

  • I no longer have that excuse and that form of procrastination write a long

  • list of everything that you could complete during the day and take this

  • off as you go along if you are at work or you're out of the house this might

  • even make the fast easier just really try to always be doing something keep

  • your mind off food set a goal set a timeframe and do everything in your

  • power to stick to it now of course life happens sometimes something will come up

  • so use your discretion if it's worth it to continue the fast in these situations

  • or if you're better off postponing it for now and as I said before our hunger

  • is more based on routine than actual hunger so keep that in mind when your

  • meal time comes your stomach grumbles is it actual hunger or is it just your

  • routine take it easy now I say to keep busy and that is really important but

  • you don't want to push it when it comes to exercise yes you can still exercise

  • and do stuff during your fast especially day one you're probably gonna feel

  • pretty great still going off your energy from the previous day but don't push

  • yourself too much walking is a great form of exercise that's low intensity

  • that you can still incorporate if you want to get out if you want to keep

  • moving have an accountability buddy drink is fast I messaged my friend Jason

  • on Instagram and that did wonders for holding myself accountable having

  • someone knowing your fasting someone who is supportive can help to keep you on

  • track alright we are four hours out from that end of the fast hole this has been

  • very hard mentally I have felt very unproductive the last few days I've been

  • trying to keep busy but yeah it has been really really hard I found a lot of

  • times I couldn't focus on what I was doing so I ended up doing a lot more

  • walking and just sort of procrastinating walking around the house taking a shower

  • just doing random things but we are almost there I'm thinking within the

  • next two hours I'm probably going to make a bone broth it's always important

  • when you break a longer fast to not go straight into a big meal otherwise your

  • digestion is it won't be fun let's put it that way so I'm going to have

  • probably a cup of bone broth I might crack an egg in there and yeah have that

  • and then a couple hours later I will officially break and end my fast one

  • question I am often asked when it comes to fasting is if it is safe for women a

  • lot of the studies done on fasting are done entirely on men which raises a fair

  • question especially when it comes to women's hormones my friend Christie who

  • is a science writer shared a post on Instagram addressing this topic she

  • referenced three studies where women completed a three day fast who are of

  • normal body weight and they found that it was