You made it day five of fast training week.
So remember if you didn't get the companion guide, you can get the companion guide
by just putting companion guide in the comments and we'll send you the free link.
So as always, I want to make sure you thrive at fasting.
Okay.
How often should you do a 24 hour fast?
I have gotten this question a lot.
I actually recently had a beautiful conversation with my friend, Jesse
Itzler, who is on a fasting journey.
You can go follow him on Instagram.
And this was one of the questions he asked me.
How long is it safe to do a 24 hour fast?
So I want to answer this for all of us.
And if you guys are new to my channel, I just want to start off by saying
. Welcome excited to have you here.
I'm trying to get a million people the fast this year.
This is my mission, and please hit the subscribe button and
hit the notification button.
And if there's any question I haven't answered on fasting, put it in the comments.
I want to make sure I do a video on it because I think we have a
pretty good catalog of videos here.
And those of you who share my videos out.
Again, just love being on this journey with you.
We are more powerful together.
We're going to get a million people this year, fasting.
We're going to overturn chronic disease with this one simple concept
of health called fasting all week long.
We have been doing fast training week.
So if you're just seeing this video outside of any other video of mine, I
want you to know you've entered into the last day of fast training week.
Once a month, I take a.
Five day period.
And we all fast together.
We have, as the time of doing this video, we have about a half a million people across
all of my platforms that fast together.
So welcome.
We love doing this as a community.
And I think that one of the questions we get a lot, well, I know I don't even think
I know one of the questions we get a lot is how often should I do these longer fasts now
to me, 24 hours is a longer fast, and I want to point out that OMAD . One meal a day.
Isn't always 24 hours.
And a lot of those studies I showed you this week were 24 hours.
So you know, 22 hours, doesn't always do it 20 hours doesn't always do it.
Sometimes you got to go the full 24 hours.
So if this is new to you, please go see all the videos that I did this week.
Now in the 24 hours, there are 1, 2, 3.
Four major reasons.
I'm gonna throw five in there.
Five major reasons why you would want to do more 24 hour fast.
One is gut repair.
The second one is cardiovascular health.
The third one is diabetes.
Fourth one is longevity.
And the fifth one is if you know, you have a chronic disease and you want to overcome
that chronic disease, you know, you've been doing the standard American diet forever.
Then the 24 hour fast is for you.
Okay, second point I want to lay out for you is okay.
I'm getting good at fasting.
I'm getting the rhythm.
I started doing fast training week.
This week, I can do a 24 hour fast.
How long should I do this?
So I want to give you my first and favorite variation, it's called a
5-1-1 1 variation, five days a week.
You intermittent fast, or maybe you do autophagy fasting at 17 hours one day a week.
You do 24 hour fasting.
So if you just got to that long of 24 hour fasting and you're like, okay, I did it.
I did it.
Let's just do that once a week.
This is what Jesse's doing.
Jessie's go follow him because his cravings are changing.
It's really cool.
So get on that wrong of 24 hour fast and get in like a routine with this.
Do that one day a week and the one day a week, I want to encourage you to not fast.
Remember you were made for metabolic switching.
You weren't necessarily made for one meal a day all the time, your cave ancestors.
They came out of the cave.
They didn't have any food.
They spent all day hunting for food.
They brought food back and then they feasted for a couple of days.
They didn't have refrigeration.
So they had to go back out into the world, do another hunt.
Bring it back.
This is how the human body was designed.
We were designed for feast famine cycling.
So five days a week, you're going to do an intermittent fast one day a week.
You're going to stretch to that 24 and one day, you're not going to fast.
You're gonna eat breakfast and you're not eating cereal.
You're not geeking out on junk food for breakfast, please.
We're trying to overcome the standard, american
Diet do some fruit.
Okay.
Now, once you have mastered that.
I want to encourage you to do the second tier of this, which is
what I call a 4-2-1 variation.
Four days a week, I would encourage you to do intermittent fasting.
If you're getting to this point, I would actually encourage you to autophagy fasting.
Somebody asked me on a podcast the other day, how long I fast, I pretty
much autophagy fast all the time, except for when my cycle shows up.
I don't go that long.
And that's a whole nother video and story, but autophagy fasting
is my favorite 17, 19 hours.
I'm pretty much doing that on a regular basis.
So four days a week.
You're going autophagy fast two days a week, you're going to 24
hour fast and I would put them I like to do them on my busiest days.
So I would do like a Monday and a Thursday kind of separate them out.
I like the weekends hanging with my friends and family.
I don't want to fast as much.
I have more social events on the weekends.
So the weekdays I save for those longer fasts.
So in this variation, you're doing four days of the autophagy fasting.
Two days of the longer, fast, 24 hour fast, and one day you're not fasting.
So I have one day a week.
I eat breakfast.
That's my day.
I actually did the hack I use for that.
And I've talked about this here before is Saturday morning.
I work out with my academy members and then after that I break my fast with
protein so that I can build muscle.
That is my hack and that's my breakfast.
And that usually happens about 10 o'clock in the morning.
And whereas normally three, four in the afternoon is when I break my fast.
Okay.
Now what if you're like, yeah, yeah.
Dr.
Mindy I've done that.
I got that this, everything you were saying is really easy.
Okay, let me throw another layer out at you.
Another step, the next step would be a 36 hour fast, the fat burner fast.
And this one will be in my new book.
That'll come out in 2022.
And I love this fat burner fast because 36 hours is where we just create
enough hormetic stress that the body starts to burn fat more efficiently.
So if everything I've said up to this point, You're like that is easy.
I've done that.
It's time to up your hormetic stress and do one day a week of
the fat burner, fast 36 hours.
Now I've one huge warning for you.
This was like, if I could put like warning warning, like red flag.
I want to talk to you guys.
You OMAD people.
And I say that with love, OMAD is one meal a day.
Okay.
I get you guys love that fast.
I get that.
Let's just eat dinner.
I get that 20, 22 hours is your jam.
18, 6.
Is your jam, but I really want to caution you against doing it every day.
So I want to make sure that you're varying it, that you're
doing some intermittent fasting.
You're doing some autophagy.
You're having days that you don't fast because you will get stuck.
We literally get emails from people every single day, thousands of emails, in
fact, and one of the most common things that we hear from people is I'm stuck.
I got great results with fasting.
I do.
OMAD I'm stuck.
What do I do?
Well, the trick is you got to stop fasting for a few days, and then you got it.
You can go back in and learn how to go in and out of fasting.
So I don't want you guys to get stuck.
I'd rather, you start now by throwing some variation in fasting
should be very flexible and fun.
So we call it building a fasting lifestyle.
If you want more guidance in how to do that, this is what we're doing in my academy.
I am teaching people how to customize their fasting lifestyle.
Everybody's fasting lifestyle is different.
So you might like to fast one certain way.
Somebody else wants to fast another way.
Well, the things I love about working with Jesse Itzler is he loves fruit.
Awesome.
So let's, we've been working with varying his fast so that he can start to do use
his fruitarian lifestyle in strategic ways.
So you can pair any food.
You can be a vegetarian, you can be animal-based, you can be paleo.
You can, you can count calories.
You can pair anything, give that to fasting and you will get a better result.
But if we do the same thing over and over and over again, we will get stuck.
So there you go.
That's a lot of variations.
That's a lot of steps for you, please.
You guys, let me know your experience with fasting.
Tell your amazing fasting story in the, in the comments so
that we can all learn from it.
And if you want more help join me in my academy.
Just put academy in the notes and we'll send you a link.
So as always, you guys are awesome and your body's a miracle
don't ever give up on yourself.