🔥 Unleash Your Inner Fat-Burning Beast: The 36-Hour Fasting Revolution!🔥
Fasting, once deeply rooted in religious and spiritual practices, has now become a powerful tool for optimising health. Dr. Mindy Pelz, a renowned expert, sheds light on the science behind fasting and its transformative effects. Let’s explore the world of 36-hour fasting, guided by Dr. Pelz’s wisdom.
What Is a 36-Hour Fast?
A 36-hour fast involves abstaining from all caloric intake for a continuous period of 36 hours. Unlike shorter intermittent fasting windows (such as 16/8 or 18/6), a 36-hour fast pushes your body into a deeper state of ketosis and autophagy.
Benefits of 36-Hour Fasts
Enhanced Fat Burning:
During a 36-hour fast, your body depletes its glycogen stores and switches to burning stored fat for energy. This can accelerate weight loss and improve body composition. Note: I started following the fasting protocol outlined in the Fast like a girl book since January 2024 and have lost over a stone already. Experiences will vary but I wanted to share my own for context.
Improved Insulin Sensitivity:
Fasting helps regulate blood sugar levels and enhances insulin sensitivity. Over time, this may reduce the risk of type 2 diabetes.
Cellular Autophagy:
Autophagy is the process by which your cells remove damaged components and recycle them. A longer fasting window triggers autophagy, promoting cellular repair and longevity.
Mental Clarity and Focus:
Some people report increased mental clarity during extended fasts. The absence of food-related distractions allows for better concentration.
Reduced Inflammation:
Fasting reduces inflammatory markers in the body, potentially benefiting overall health and preventing chronic diseases.
Getting Started with a 36-Hour Fast
Consult Your Healthcare Provider:
Before starting any fasting regimen, it is always advised to consult your doctor, especially if you have underlying health conditions.
Hydrate Well:
During the fast, drink plenty of water. Herbal teas and black coffee can also be consumed by some people without a spike in blood sugar levels, but this varies across individuals. Proper hydration is crucial to a successful fast.
Ease into It:
If you’re new to fasting, start with shorter fasting windows (e.g., 13 hours) and gradually extend them. Hours asleep are counted as fasting hours, which makes things easier and a world of difference!
Choose Your Timing Wisely:
Plan your fast around your schedule. Some people prefer starting after dinner and ending the next day at breakfast. I personally like to end my 36 hour fasts by 7.30pm, which can then be broken at 7.30am at the 36 hour mark. However, I often go on for longer than 36 due to not feeling hungry and my work schedule.
Stay Busy:
Distract yourself during fasting hours to avoid focusing on food. Engage in work, hobbies, or light exercise. Being busy is a godsend during times you feel hungry. But like I said, I rarely get hungry on a 36 hour and you may not too!
Tools and Resources
Fasting Apps:
Zero and Life Fasting Tracker are popular apps that help track fasting hours, provide reminders, and offer community support. I use the free version of the LIFE app and absolutely love it for tracking my fasts and how I feel throughout. Definitely recommend it!
Educational Books:
Read books like “The Complete Guide to Fasting” by Dr. Jason Fung or “The Obesity Code” for in-depth knowledge. I personally follow the advice in the “Fast like a girl” book by Dr Mindy Pelz.
Online Communities:
Join forums or social media groups where people share their fasting experiences, tips, and success stories. If you do purchase the Fast Like A Girl book, you’ll have some recommended tools and links to Dr Mindy’s fasting community on facebook - which I personally love using as motivation, inspiration and to educate myself on other people’s experiences of fasting.
Learn more from Dr. Mindy Pelz’s resources:
Remember, fasting isn’t suitable for everyone. Listen to your body, be mindful of any adverse effects, and adjust your fasting approach accordingly. Always prioritsze your health and well-being.
Happy fasting! 🌟