Placeholder Image

Subtitles section Play video

  • 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

  • subscribe and make sure to follow me on Instagram Twitter and Facebook where I

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

  • sponsoring today's video from websites and online stores to analytics and

  • marketing tools Squarespace is the all-in-one platform to build a beautiful

  • website and run your business head to squarespace.com forward slash health

  • 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

  • Squarespace I use Squarespace for all of my online needs my website my online

  • store my email list Squarespace does it all one thing I love

  • about Squarespace is how easy it is to use they have numerous templates that

  • are easy to switch between and their style editor makes customizing layouts

  • fonts and colors simple it is really easy to get started and you do not even

  • have to enter your credit card details in order to start a free trial head to

  • squarespace.com forward slash health coach Kate and when you're ready to

  • launch use code health coach Kate to save 10%

  • off your first order thanks again to Squarespace for sponsoring this video

  • 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

  • unlikely to disturb a woman's menstrual cycle

  • however in women who are lean so less than 20% body fat one study found these

  • women did experience a disturbed menstrual cycle if you are a woman who

  • is abnormal or excess body fat a 48 or 72 hour fast here and there is probably

  • not going to negatively impact you but if you are someone who is of a low body

  • weight then an extended fast might do more harm than good if you enjoyed this

  • video you can check out my video on intermittent fasting which I will link

  • here you can also catch up on my most recent upload which is here and if you

  • want to get started on a keto or part of our diet you can check out my coaching

  • programs here thanks again guys I'll see you next time bye

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

Subtitles and vocabulary

Click the word to look it up Click the word to find further inforamtion about it