Modified Fasting Protocol
By now you have probably heard a thing or two about the health benefits of fasting. If not, you can check out my article titled: Fasting: The Cure All? for a quick primer.
For the most part people are receptive to the idea of fasting and can intellectually understand the benefits, but the biggest obstacle is actually doing it.
In this article I will share a simple and easy to implement fasting protocol that almost anyone can follow!
The Issue with Prolonged Fasting
There are several benefits to longer fasting (>24 hours) including:
- Autophagy – the breakdown and recycling of damaged/dysfunctional proteins in the body
- Fat burning and weight loss
- Ketosis – a physiological state of burning a superior fuel source (ketones) for energy instead of glucose
- Increased mental clarity and cognitive function
- Liberation and excretion of stored toxins
- A heightened “sense” of spiritual connection
Unfortunately there can also be many downsides such as:
- Low energy and lethargy
- Poor sleep quality
- “Detox reactions” (headaches, joint pain, diarrhea, skin rashes etc) due to the inability to process and eliminate liberated toxins
- Decreased thyroid function (feeling cold, tired, constipated etc).
- Dehydration due to loss of electrolytes
- Hunger and food cravings!
The Solution – Modified Fasting Protocol
If you are completely new to fasting, I would recommend experimenting with Time Restricted Eating and work your way up to a 14 hour fasting window (10 hour eating window) on a regular basis. Once you can do this with ease, you should be ready for a modified fast.
Most individuals will benefit from doing this protocol once per week.
Step 1 – Consume an Early Dinner
Aim to finish all of your calories by 6pm or earlier. It may sound counterintuitive but you will often find you are LESS hungry the following morning if you stop eating earlier because your body has more time to enter a state of fat burning. I like to start this protocol on a Sunday night to start the week off feeling great!
Step 2 – Skip Breakfast & Consume a Modified Fasting Meal for Lunch
Step 4 – Do A Full-Body Resistance Training Workout in the Morning
Step 5 – Break the Fast with High Calorie, High Protein, High Carbohydrate Food
Sample Meal Plan
Modified Fasting Smoothie
– 3 Free-Range Egg Yolks
– 1 scoop Grass-Fed Collagen Protein
– 1 scoop Organic Vegan Protein Powder
– 1 TBSP each Chia, Hemp, Flax Seed
– Handful Frozen Berries
– Handful Greens (Spinach, Kale, Chard)
– Water, Nut Milk, Coconut Milk, Bone or Veggie Broth to consistency
If you are looking for personalized support on your health journey you can book a free discovery call with myself or Dr. Marissa ND below!
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