Dr Mindy here and on this video, we're going to talk about how to break a longer fast.
I have a four step process that works incredibly well for those of you wanting
to do a fast that's longer than 24 hours.
So I'll explain it all on this video.
And as always, if you're new to my channel, welcome, I'm on a
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You guys.
Okay, you ready?
So how do we break a longer, fast?
Let's talk about this for a moment, because I have done a lot of videos
on how to break a fast and there are shorter fasts and there are longer fasts.
So to me, a shorter fast is anything 24 hours or less.
And I've talked about all the different strategies you can use to enhance
different healing effects in your body.
On this video.
I want to just explain in as simple terms as I can, the four step process
that we teach people in my clinic on how to start to break your fast in
a very healthy and systematic way.
If you're going into the 36 hour fast, like we're doing for fast training week
this week, or you're doing 48 hours, or you are doing a three to five day
water fast, this is what you need to do.
Ready four steps.
First, the first thing you're going to do is drink some broth.
So this may not sound like a lot of fun.
You're like that you're watching the time and all of a sudden you
realize, oh, I can break my fast.
Most people aren't pretty excited to break it with broth, but there's a strategy behind it.
If you can do bone broth, if you're not a vegetarian, I highly recommend bone broth.
And here's why.
It has something called glycine in it, and it will start to repair the inner mucosal
lining of your gut and prevent a leaky gut.
So it's really healing for your gut.
You literally just get a cup of bone broth and drink it.
That's the first thing you're doing after you've been doing again this
week, we're teaching the 36 hour fast.
So when you go to break your fast, have a cup of bone broth.
If you're a vegetarian, have some vegetables.
Okay, second step.
So that was step number one second.
You're going to want to do something probiotic rich.
So this could be a kombucha.
This could be a yogurt.
This could be a cup of sauerkraut . So why do you want to do that?
So think about it.
What has happened over your...
the time you've been fasting again this week I'm educating you guys on the 36 hour fast.
Is that you've reset your gut.
You've been cleaning cells up, you're making ketones and the body is in
this heightened state of healing.
And so when you do the broth, you really helped the internal mucosal
lining of the gut, and then you put good bacteria onto your gut next.
So this is how we can repopulate those good bacteria.
You have good and bad bacteria in your gut.
And they need you to keep them happy.
They need you to keep them plentiful.
These bacteria make neurotransmitters for your brain.
That keeps you calm.
That keeps you happy.
Give you serotonin and dopamine and GABA.
They support an immune system.
They help you lose weight.
So we want more good guys.
And the way you get more good guys is through probiotic rich foods.
So your yogurts, your sauerkrauts, your kombucha is your kimchi
. These are all adding good bacteria in.
Step number three, you want to do lightly steamed vegetables.
You don't want to steam them too much.
You want to lightly steam them.
You could try raw if you want.
I just like to maybe take a little, make them a little softer and here's why.
Foods that are fibery are going to feed those bacteria that you
just put in with your probiotic
rich foods.
So if you go in with something like a lightly steamed broccoli or lightly steamed carrots,
you could maybe even boil some carrots.
If you don't have a steamer, just make sure they're soft.
So the gut doesn't have to do a tremendous amount of work.
You're now putting fiber in there and you're helping feed those bacteria.
Then the fourth step is now you're ready to eat protein.
So animal protein you can do after you've done the first three steps.
And it's a little harder when you haven't been digesting food, you
want to make sure that you don't go from a 36 hour fast into a hamburger.
You don't want to go from a 36 hour fast into a bag of French fries, or you're going
to undo, or at least kill a little bit of the good bacteria that you have been trying
to nourish through this fasting process.
So I like to save protein for last, if you're a vegetarian, that would be
where beans would fit in, or some of the protein powders you might be using.
If you're not a vegetarian, this is where animal products will fit in.
So four steps for longer fast, we go broth, we go probiotics, we go steam
vegetables, and then we go protein.
So today, depending on when you're watching.
Today is the 36 hour fast for our fast training week.
So tomorrow this will be how you will break your fast.
And if you're like what's fast training week, what is this crazy woman talking about?
Just put companion guide in your notes and we will send you a
link for a free companion guide.
Explain the 36 hour fast to explain fast training week so that you're up to speed with
what we're doing here on my YouTube channel.
And as always remember, if you want to lose more weight, I'm about
to launch my fat burner reset.
It's a 15 day experience and we do it every couple of months in my reset academy.
Come on in to our academy.
Let me guide you through a 15 day experience that will guarantee you to lose weight.
So just put fat burner reset in the notes and my team will send you, or in your
comments, my team will send you a link, but that's how you break a fast that's it.
So let me know as always what your fasting results have been.
And if that was helpful.