Fasting Chronicles: Journey to Wellness

Fasting has gained popularity as a method for weight loss and health improvement. However, an alarming trend has emerged in the fasting community: the cycle of binge eating and fasting. This behavior bears a striking resemblance to bulimia, a serious eating disorder, and it's important to address the risks and offer healthier alternatives. Understanding the Binge-Fast Cycle The binge-fast cycle involves periods of excessive eating followed by extended fasting. Individuals may binge on large quantities of food within a short timeframe and then attempt to compensate by fasting for an extended period. This cycle can lead to severe health consequences, both physically and mentally. Similarities to Bulimia Bulimia is characterized by binge eating followed by purging behaviors, such as vomiting, excessive exercise, or the use of laxatives, to prevent weight gain. In the case of the binge-fast cycle, fasting acts as the purging behavior. Both involve cycles of extreme food intake and effo...

With over twenty years of fasting experience, I've learned a few things that never change. Fasting, whether for weight loss or health, is a personal journey. People can give you all kinds of advice—and some it might work—but finding what truly works for you is key. I’m here to share my number one meal when breaking a fast. This has been my go-to since my twenties, and now in my forties, it continues to fuel and satisfy me. I like to make a salad that hits all the right notes for me, balancing sweet and savory flavors. Ingredients: Romaine lettuce Mixed greens Thinly sliced white onion Shredded cabbage Shredded carrot Chickpeas Dried blueberries Optional: Rotisserie chicken (for extra protein) Optional: Wrap (for a carby mood) Dressing Options: Italian dressing Lemon juice, olive oil, salt, and pepper Whatever dressing I'm in the mood for Here’s how I put it all together: I start with a base of romaine lettuce and mixed greens for a nice, crisp foundation. I add thinly sliced wh...

Breaking a fast thoughtfully is crucial as it sets the tone for your subsequent eating habits. What you start with will reflect on how well your body rebounds from fasting. While it's perfectly fine to indulge in something junky later, it's important to begin with foods that will help your body readjust and get the nutrients it needs. After a 24-hour fast, you might feel ravenous, and the temptation to grab something quick and unhealthy is strong. Here are some fresh ideas that don't require cooking, perfect for those moments: 1. Miso Soup Miso soup is a fantastic start to any meal after fasting. This simple recipe involves just miso paste and hot water, making it quick and easy to prepare. Miso soup helps replenish electrolytes, giving your body a gentle boost while you prepare something more substantial. Ingredients : 1 tbsp miso paste, 1 cup hot water Instructions : Dissolve the miso paste in hot water. Stir well and enjoy. 2. Bagged Salads Bagged salads are a convenient...

A 48-hour fast entails abstaining from all food for two full days, while staying hydrated with non-caloric beverages like water, herbal tea, or black coffee. It offers several notable health benefits, particularly in reducing inflammation, and has various medical applications . Reducing Inflammation with 48-Hour Fasts Extended fasting periods, such as a 48-hour fast, offer several notable health benefits, particularly in reducing inflammation. Here are some key ways in which a 48-hour fast can help lower inflammation: Inhibiting Inflammatory Pathways : Fasting may lower inflammation by inhibiting specific immune system receptors and reducing oxidative stress, thereby minimizing the inflammatory response. Reducing Pro-Inflammatory Cells : Studies show that fasting can decrease the number of monocytes, inflammatory cells associated, in the bloodstream, thereby lowering the incidence of inflammation. Enhancing Cellular Repair : Autophagy, a process enhanced by prolonged fasting, helps cle...

A 72-hour fast, also known as a three-day fast, involves abstaining from all food for 72 hours while staying hydrated with non-caloric beverages such as water, herbal tea, or black coffee. This prolonged fasting period offers numerous health benefits and may be beneficial for various groups of people. 1. Enhanced Autophagy : 72-Hours to Cellular Maintenance Autophagy, the body's way of cleaning out damaged cells, is significantly enhanced during prolonged fasting. By fasting for 72 hours, the body enters a heightened state of autophagy, leading to better cellular repair, regeneration, and overall health. 2. Improved Insulin Sensitivity : Reversing Insulin Resistance Fasting for three days has been shown to improve insulin sensitivity, which can help reduce the risk of developing type 2 diabetes. By lowering blood sugar levels and enhancing the effectiveness of insulin, individuals can better manage their metabolic health. 3. Significant Fat Loss : Burning Stored Fat for Energy A 72...

A 24-hour fast, also known as an Eat-Stop-Eat approach, involves abstaining from all food for 24 hours, typically once or twice a week. Here are some groups who might benefit from incorporating this fasting method into their routines: 1. Individuals Seeking Weight Loss : Caloric Restriction : Fasting for a full day reduces overall calorie intake, which can contribute to weight loss. Fat Burning : The extended fasting period depletes glycogen stores, prompting the body to burn stored fat for energy. 2. People with Busy Schedules : Simplicity : A 24-hour fast simplifies meal planning and preparation, especially on busy days. Time Efficiency : Reduces the need for multiple meals, saving time and effort. 3. Those Aiming to Improve Metabolic Health : Improved Insulin Sensitivity : Fasting can enhance insulin sensitivity, which is beneficial for metabolic health. Reduced Inflammation : Extended fasting periods may help lower inflammation levels in the body. 4. Individuals Seeking Mental Clar...

Dear Fasting Guru, I’ve got a question I’ve always wondered about. Let's say you've been having great success with fasting—it’s been easy to stick to the fast, hunger is under control, and cravings are nonexistent. Everything is going great and you feel amazing. You keep the same schedule, same workouts...you're on a hot streak of your life! This could be for 6 months, a few weeks, even a year. It’s become a lifestyle that is easy to follow and enjoyable. Then all of a sudden, everything changes! You start feeling starved again, and it's hard to stick to the fast. What makes this occur? Why do you suddenly have trouble fasting despite having been successful and finding ease with it for a while? Dear Curious Faster, Every seasoned faster eventually hits that wall. Even after more than twenty years of fasting, I’ve had seasons where fasting didn’t align with my lifestyle or body. Let’s start with the basics. It’s crucial to get some blood work and your thyroid checked. Th...