Dr. Mindy here and on this video I'm gonna show you how to properly break
a longer fast so if you are new to my channel welcome I'm a woman on
a mission to get a million people here so that we can start to teach the world how to
fast the research shows that fasting is our way out of chronic disease, it doesn't cost money
it doesn't take time it just takes knowledge so I'm here to teach you that knowledge and those
of you, that share my videos again you guys know how I feel about you I love your comments I love
your shares I love that you fast with me I'm so grateful for this journey that we're on together
okay ready in this video I want to show you how to break a longer fast if you just stumbled upon
this video and it's been out for some time we are in the middle of what I call fast training week
fast training week is a five day period where we fast as a community this fast training week we are
doing the three-day water fast so it's a biggie and that's what I consider really a longer fast
although I'll tell you some nuance there if you guys want to win a free box of minerals this is
element if you're not familiar this was actually made for fasters element is sponsoring our fast
training weeks now so they are giving a free box away to five people every single day this week
so you just put companion guide in your comments and in there is all the information on how you
can win yourself a box and those of you that are like loving fasting and you're trying to figure
out how to build yourself a fasting lifestyle it is time for another fat burner reset I'm doing one
in September next week and if you want to go through a 15 day experience of building a fasting
lifestyle with me just put fat burner reset in the comments and my team will send you a link to
that okay now that the housekeeping stuff's out of way let's dive into breaking a longer fast this is
so important i don't know how to emphasize how important breaking your fast is
it's equally as important as doing the fast how about that for a strong statement so there
are a couple things I want you to know one in these longer fasts so to me a longer fast is
24 hours or longer so it's actually a past 24 hours in a longer fast you are making changes
to the microbiome to your microbiome really powerful changes so when we go to eat we want
to make sure we are feeding the good bacteria in your gut and I'll tell you how you do that
in a moment but I want you to realize that there's a lot of healing switches that have been turned on
in 72 hours we are going to turn some of them off just because once you start eating they turn off
but this reset to the gut will be profound and if you do the four-step process that i teach you
you will nourish the good bacteria that make you neurotransmitters to calm your brain
that bring your blood sugar down that support your immune system that heal a leaky gut you name
these bacteria are your friends and we want to make sure after a big fast like a three-day water
fast that we're taking impeccable care of them which leads me to my second point I have created
a four-step process to help you break this longer fast now this was based off of literally millions
of people, we have fasted through my channels and there are four things that work really
well so you want to follow the order of what I'm about to tell you so the first step when you go
to break your fast you're going to break it with a liquid now I prefer that you break it with a broth
I actually think the best thing to break it with is bone broth bone has glycine in it and
glycine will really nourish the inner lining of your gut and prevent a leaky gut situation go
listen to the podcast I did with Dr. Steven Gundry he talked about the number one challenge with
people's energy right now is because they have a leaky gut well if you just went through 72 hours
of water fasting and you the first thing that goes in your mouth is bone broth you are really setting
yourself up for success with your gut health and overcoming a leaky gut I highly recommend it
if you're vegan and you want to do veggie broth you can do that if you want to do a green juice
this is kind of a new twist I'm going to throw in there you can but there's a couple of rules
it has to be organic it has to be cold-pressed and there can't be any fruit in it so if you want to
do cucumber if you guys love celery juice things like that you can do that to in this first
step if that is enjoyable for you okay second step then after you've done your liquid you're gonna do
a probiotic something probiotic-rich anything this is your sauerkrauts your kimchi's your kombuchas
anything fermented pickles you can do anything fermented cocoa yo it's a coconut fermented yogurt
the reason you're doing something fermented is you want to add in some good probiotics so that's step
number two-step number three now we want to feed the bacteria that we just added in but we also
want to feed the bacteria that may be flourishing from the three-day water fast so you want to add
in prebiotic foods in this third step so these are your fresh greens these are your seeds your
raw seeds and your raw nuts and these are your low glycemic foods so some of your cruciferous
foods now in things like cauliflower and brussels sprouts and broccoli
I would encourage you to lightly steam them but otherwise, I would do you could do a fresh set of
greens with parsley and mint there's so many yummy things you could do in this third step
then the fourth step is now you're ready to eat a clean protein so if you eat animal meat then
you're gonna make sure that especially after the three-day water fast make sure it doesn't
have a lot of hormones in it it's not pumped full of chemicals so those are the four steps
a liquid probiotic food a prebiotic food then a protein it's all written in the companion guide
you guys can get access to that crucial point to this step no refined carbohydrates at all
so make sure the bread the pasta cakes cookies none of that you got to go through the four steps
now one of the questions we get a lot and this is the third thing I want to bring to your attention
is how long in between each step so I like somewhere between 30 minutes to an hour so this
think about your fast if you stop eating Monday at 3 and your 72 hours is Thursday at 3 that
gives you some time to slowly work on making sure that every half hour you add a new step in do not
add any other food in until you've done at least the four steps and that there's been at least
a half an hour in between each step then you're gonna be ready to go dive into whatever you want
okay the next piece that I want to teach you or talk about which is my fourth point to this
video is why the steps okay how many and put in the comments how many of you have done a
fast and the minute the time's up you do what i call the boomerang effect you start to do more
you eat whatever and then you feel horrible so I'm trying to stop the boomerang effect
the other part of doing this four-step process is I want to help you rebuild your microbiome
you just did something amazing in the 72 hours so let's make sure you're rebuilding and resetting
this gut and then the third reason is that it's your gut hasn't eaten in three days let's slowly
work ourselves into this process so that the gut doesn't go into shock if you get bloated at all in
this process you may have something called sibo and it's a good chance more fasting is in your
in store for you I've done videos on gut issues so go back and watch those I'm sure my team will
put some links in here for you on that last thing what are some of the challenges that might happen
if you don't follow these steps so the first question I get a lot is will I undo my results
no, you won't all the healing switches they still got turned on what you may undo is the great
gift you just gave your microbiome so that's the only thing that you can undo but all the autophagy
all the ketones all the anti-inflammation the bringing down insulin all the fat burning stuff
you're not going to undo that you've already you've already accomplished that
but there's more that you can be doing to improve your microbiome health the other thing you'll know
if you don't do this is that you can get a lot of like crampy gut like if you just go three days
without water and you dive into doing uh whatever you want to eat your gut digestion might be like
whoa can't take that and you might get a cramping gut you might get sleepy your body might not be
able to handle the glycemic influx and you might get pain you just went through in a longer fast
anti-inflammatory experience if you get gut problems if you get sleepy if you get a
pain at all I want you to realize that that food might not work for you so it may be that
you're allergic to that food your body doesn't respond well to that food so we have a really good
opportunity to see what foods work well and don't work well for you for all of us last thing
if you want more information just put companion guide in this in the notes and if you want to go
through an experience with me 15-day experience all different kinds of fasts my team and I will help
you figure out how to break a fast we help you to figure out which fasting style is the best for you
we're about to do one we only do them every few months it's called the fat burner reset and one's
coming next week so just put fat burner reset in the comments and my team will send you a link so
that's how you break it very systematic works every time if you've used my four-step process
put it in the comments and let everybody know how it worked for you hope that helps