---
title: 'Does Dry Fasting Cause 3X More Fat Loss? Here''s What The Science Says'
source: 'https://youtube.com/watch?v=w7hYzZvRIT4'
video_id: 'w7hYzZvRIT4'
date: 2026-08-23
duration_sec: 2187
channel: 'Dr. Mindy Pelz'
---

# Does Dry Fasting Cause 3X More Fat Loss? Here's What The Science Says

> Source: [Does Dry Fasting Cause 3X More Fat Loss? Here's What The Science Says](https://youtube.com/watch?v=w7hYzZvRIT4)

## Summary

This video explores the science behind dry fasting, a practice that involves abstaining from both food and water. The speaker, a fasting advocate, breaks down the benefits, risks, and who should or shouldn't try it, while also revisiting and updating her previous fasting recommendations based on new research and personal experience.

### Key Points

- **Dry fasting definition and popularity** [00:03] — Dry fasting means avoiding both food and water. It became popular about 10 years ago because people noticed quicker weight loss and faster entry into ketosis.
- **Recommended duration** [01:02] — The speaker recommends dry fasting for 12 to 24 hours, not longer. Most research comes from Ramadan, which involves about 12 hours of dry fasting daily for 30 days.
- **Benefit 1: Weight loss** [03:21] — A 2023 meta-analysis on Ramadan intermittent fasting found reductions in body weight, BMI, waist circumference, and fat mass. However, it doesn't prove a lasting advantage over other fasting methods.
- **Benefit 2: Anti-inflammatory effects** [04:48] — Dry fasting can reduce inflammation, potentially alleviating joint discomfort and brain fog. A 2024 prospective study in adults with higher BMI found decreases in several inflammatory cytokines.
- **Benefit 3: Cardiometabolic upside** [06:04] — A 2022 proteomic study suggests favorable shifts in metabolic markers, though the study itself noted the data is not proven. The speaker suggests self-monitoring with blood pressure cuffs or wearables.
- **Con 1: Dehydration and kidney risk** [07:16] — Dehydration is a primary risk, especially for kidneys. People with kidney disease should absolutely avoid dry fasting. A 2024 nephrology consensus emphasizes individualized assessments.
- **Con 2: Diabetes and medication risks** [09:02] — Dry fasting is dangerous for those on diabetes medications, especially insulin, due to risks of hypoglycemia, ketoacidosis, dehydration, and thrombosis. The speaker advises against dry fasting for those on GLP-1s.
- **Con 3: Thin evidence** [10:29] — Most studies are small or based on Ramadan. The speaker notes that even the cited studies have small sample sizes, so the evidence base is limited.
- **Who should dry fast** [11:13] — Dry fasting is for experienced fasters, those wanting to monitor glucose, and those seeking quicker ketosis. It's a tool, not a consistent fast, and should be done for 1-2 days, max 5 days, at 12 hours each.
- **Who should not dry fast** [13:17] — Pregnant/breastfeeding women, people with kidney disease, type 1 diabetes, on SGLT2 inhibitors, older frail adults, and anyone sick should avoid dry fasting.
- **Opinion shift 1: Skipping breakfast** [14:40] — The speaker now believes skipping breakfast isn't mandatory. A 2019 randomized crossover trial showed that skipping breakfast led to higher postmeal glucose and insulin responses later in the day. Morning is a more glucose-sensitive state.
- **Opinion shift 2: Longer fasts for women** [19:48] — For perimenopausal women, especially those stressed, fasts should stay under 24 hours. High cortisol spikes increase ghrelin (hunger) and decrease leptin (fullness).
- **Opinion shift 3: Fasting works for everyone** [22:22] — The speaker now distinguishes between those who shouldn't fast (metabolically challenged, chronically stressed) and those who don't due to beliefs. Rigidity itself can spike cortisol.
- **Opinion shift 4: Only water in fasting window** [26:24] — The speaker now allows MCT oil in coffee, minerals (like Element tea, Beam minerals), and bone broth during fasting windows to manage hunger and prevent heart palpitations.
- **Opinion shift 5: Exogenous ketones** [31:09] — The speaker now supports exogenous ketones, like the drink 'Ke', for beginners, elderly with cognitive decline, and those with impaired glucose metabolism. A 2021 review supports their use for brain energy in such conditions.

### Conclusion

Dry fasting is a powerful but extreme tool that should be used cautiously and only by experienced fasters. The speaker emphasizes that fasting is a practice, and it's crucial to find your own rhythm, adapting based on personal health, stress, and lifestyle.

## Transcript

Dry fasting has become unusually popular. And on this video, I want to break some of the myths about dry fasting. I want to show you what the science says. I want to show you who should do it maybe. And I definitely
should do it maybe. And I definitely want to talk about who shouldn't do it. But most of all, let's try to figure this fast out and decide if it's right this fast out and decide if it's right for you. So, here we go.
want you to understand what dry fasting is. And right off the bat, I'm going to tell you it's exactly what it sounds like. Not only are you avoiding food, like. Not only are you avoiding food, but you're also avoiding water. I also
want to talk about if you did this fast, how long would you do it? I can tell you that in most of my videos, I have been an advocate for no longer than 24 hours.
I usually say somewhere between 12 and 24 hours. I definitely do not recommend longer than that, but we'll talk about what the science says. The other thing that we are going to unpack in this video is the science. And you know, some
some of the studies I'm going to give you are smaller studies. Some of them are nuanced. We don't have a lot of science on this. The majority of the science that comes to us about dry fasting comes from people who practice
Ramadan where they don't eat or drink from sun up to sun down. That's usually from sun up to sun down. That's usually about a 12-hour period. This is why I am a huge fan of you not going too long with dry fasting. So, let's dive into
with dry fasting. So, let's dive into the nuance. Dry fasting. Dry fasting is the nuance. Dry fasting. Dry fasting is basically no water and no food. I can tell you that this became a very popular fast around 10 years ago here on this
channel when I brought you fasting. And here's why it was really popular is that a lot of people noticed two major things. They noticed they lost weight quicker and they noticed that they got into ketosis quicker. But again, if
that's your if that's your benchmark, we got to talk about how you do it safely. One of the reasons that dry fasting works so well for weight loss is that when you put yourself into a state of de dehydration, your body will go and find
water. Where did it store water? And it one of the places it stores water is in fat. It's very much like what I taught you all around why fasting works so well. Because when you have no glucose coming in, the intelligence in the body
goes, well, maybe I stored more glue some glucose somewhere else and it figures out that it stored it in fat. So, even though I don't have a ton of research on this, I'll show you what I have. We have noticed in my own
community that it can be an incredible facilitator of weight loss. We'll come back to that in a moment. So what does the current research say? Well, most of this research is done on people who practice Ramadan. So let's go through.
practice Ramadan. So let's go through. There are three major upsides to uh dry fasting. The first one I already mentioned which was weight loss. And there was a 23 metaanalysis on Ramadan intermittent fasting that
on Ramadan intermittent fasting that found reductions in body weight, BMI. How many of you were told by your doctor your BMI is too hide high? Waist circumference. How many of you are excited about the belly fat that you
excited about the belly fat that you would like to go away? And fat mass that it during Ramadan, which by the way is is 12 hours of dry fasting every day for 30 days. So consistency really mattered. And what this metaanalysis found was
And what this metaanalysis found was that dry fasting may create shortterm metabolic changes like the ones I just mentioned, but it doesn't prove to have mentioned, but it doesn't prove to have a lasting advantage over other fasting
methods. Now, an application of that would look like maybe you use dry would look like maybe you use dry fasting for a couple of days as a tool to jumpstart your weight loss and and and so maybe you do 12 hours of dry
fasting just like Ramadan for a week and then you move into the other fasts that I talked a lot. I wrote six of them in fast like a girl. So maybe you move into the other fasting lanes. Okay. Second benefit to dry fasting is it's
anti-inflammatory. Okay, this is really exciting. It brings inflammation down. If you've tried dry fasting before, put in the comments. You may notice that your joints just feel like they're more lubricated. You the
brain fog may go away because of this anti-inflammatory effect. And a 2024 prospective study in adults with higher BMI found that dry fasting decreases
several inflammatory cytoines especially when you're doing the dawn to dusk when you're doing the dawn to dusk fasting like Ramadan. And it also pointed out this study pointed out that there were other modest
reductions in weight and BMI. Okay, now I'm kind of intrigued. 12 hours, no food, no water for a repeated series of days. I'm seeing that I could lose some weight. I can get that belly fat to go away. I can bring the inflammation down.
This is this is intriguing. Are you not intrigued? I I even like I look at that, I'm like, that's pretty good science. Okay. Third thing that's a pro is the cardio metabolic upside. And this is a proteomic study from 2022
and it suggests that there are favorable shifts in metabolic markers. The study did not say which metabolic markers but our traditional metabolic mark markers are going to be blood pressure, cholesterol, uh even you know uh liver
cholesterol, uh even you know uh liver enzymes all the whole cholesterol panel. enzymes all the whole cholesterol panel. But what this particular study said is that the even though the data on improving metabolic markers was
promising, they still came out of the that study and said it's not proven. So this is one of those findings that I would ask you to notice on your own. If you're going to go and do a 12-hour dry fast every single day for a shorter
period of time, if you have a blood pressure um uh cough at home, which people with high blood pressure often do, or you have an aura ring or a whoop band, some kind of measurement of sleep and HRV, you might you might look and
see what changes you personally experience. Okay, what are the cons? And yes, I know a lot of you are like, "This is crazy." Because the first time I saw dry
fasting, I was like, "Excuse me, no water." In fact, I had to ask myself, how long can we go without water? And you know, the typical like parting line is it's days. You can only last days without water, which is why I like the
12 to 24hour mark. Um, we don't want to go three to five days without water. that would not be good. I really want to point that out. So, um, in fact, you
know, the old the old theory was you could only go three days without water. So, if you're going to do this, I'd rather you stick more to the 12 hours, but we'll we'll talk in a moment about who should do it and who shouldn't. So,
you know, there's there's a lot of risks. So, the first is dehydration. That's the first one. This is where it's it's both sides of the coin. Because the de dehydration is going to help you with weight loss. It's going to
help you bring down inflammation, but dehydration over time can be very dehydration over time can be very difficult, especially on your kidneys. Second con is the kidneys. So, anybody who has kidney disease, this is an
who has kidney disease, this is an absolute no. There's a 24 study in nephrology consensus on Ramadan fasting that emphasizes individualized assessments of people with kidney disease um should happen before they go
into any short or or long-term dry fasting. So, I'll leave a link for that if you have kidney disease. But again, I really want to encourage you to bring your doctor into this discussion because it is hard on the kidneys.
Okay, third thing to consider is it's not great for people on diabetes medications and it can be downright dangerous if you have diabetes. So, the
dangerous if you have diabetes. So, the guidelines for diabetes and Ramadan uh warn that the risks are hypoglycemia. That's where you feel like you're going to pass out, right? Like like you've like you had your blood sugar drops.
That's where you can actually go into a diabetic coma because there's too much glow glucose going around. Ketoacidosis, which is those of you been, you know, fasting experts here, this is where you get those ketone numbers into something
like 7.0. No, it's probably higher than that. It's more like 9.0 millles. Dehydration. We talked about thrombosis. So, anybody who's worried about a stroke or has any deep vein threat thrombosis issues, um especially those of you have
swelling around the ankle, this might not be great for you. And um especially if you're using insulin or other glucoseing medications. Now, the one thing I couldn't find that we need to talk about is one of the glucose
lowering medications are the GLP1s. So if I I don't have any evidence but my intuitive sense says that if you are on a GLP1 I would not dry fast. Um we don't
know the research behind that. The fourth thing is that con to dry fasting fourth thing is that con to dry fasting is that the evidence is thin. It's it's not even though we have a lot of research on Ramadan um and like there's
some incredible research I've seen on Ramadan. favorite is BDNF. That that no food, no water for for 12 hours can increase brain derived neurotropic factor which helps with cognition and your cognitive abilities. Um, but for
the most part, even the studies I just gave you are smaller sample sizes. So, they're not big vast studies. So, with that all in mind, who should dry fast? You probably are hearing both. You're like, "Yes, it's good." Oh, no, it's
not. Um, so who should who should do it? It is definitely an option for experienced fasters. So if you've been playing with all six that I wrote about in here, fabulous. Um, you might be ready for this. You need it'll break up
the boredom that can come with doing the same fasts. Um, the second person this is really good for is anybody who wants to wear a continuous glucose monitor or monitor their glucose throughout a fast. I can tell you in my clinic and in my
reset academy, we don't allow people to do this fast without a monitor on. There needs to be some sense of where is the glucose, is it getting too low? Um, so the monitors are really helpful. This is
a great fast for people who want to lose weight. I think I I you know, throw a couple dry fast days in. We did this a lot in my clinic. I've seen great benefits uh with my Reset Academy members as a tool, not as a consistent
fast. A day or two, maybe five days at the most, keeping 12 hours without food or water. It's a quicker entry into ketosis. So, this is a great one for
those of you that keep practicing all these fasts and you feel like you're not getting into ketosis. Try a couple days of dry fasting for 12 hours and and see how it goes. But I wouldn't start at dry fasting. So if you're new to my channel
and you just came upon this video, welcome. Um, but also I just want to remind you all that dry fasting is an extreme fast. You want to make sure that
you aren't just using this as an entrylevel fast for yourself. Somebody metabolically stable that's already experienced with fasting is used to doesn't have problems exercising in heat
is not on any medications that raise dehydration or a hypoglycemia risk. This could be this could be a shortterm interesting um adventure for you. Let's
just call it that. Now, who should not? Absolutely 1,000% this is a no for dry fasting. So, here is my nogo list. Pregnant and breastfeeding women.
Anybody with kidney disease, anybody with a history or or of reoccurrent kidney stones or de dehydration problems. If you have type 1 diabetes,
if you are on insulin and and and require a lot of it, um definitely want to to work with that. people who are taking um SGLT2 inhibitors um unless you've been medically cleared, older and frail
adults, and anyone who's sick. So, my key takeaway is this is a this is a tool. This is what I've really been teaching you all. These are tools. When do you pull out the dry fast tool? Is when you are wanting that deeper
ketogenic experience and when you are looking, you're like trying for everything and you've been trying all the fasts and it's not working and you just need something to get you metabolically over the hump so you can
lose weight. This one would be a phenomenal place to go.
years, not just to my patients, but to the world. I've done thousands of videos on it. I have answered probably feels like millions of questions. My book, Fast Like a Girl, has sold over a million copies, and my opinions changed
on a few things. So, in this video, let's talk about it. What have I discovered in watching the world fast? What has changed? What am I doing different in my own fasting rhythm? And what might be helpful for you? Because
some of these things, I think, are areas that you get stuck because you want to do it just right. And I want to show you some really deep um transformational some really deep um transformational nuance that I have used in my own
fasting lifestyle to get an even better result. So here are the things that I am relooking at that hopefully will help you. Opinion number one, the one the first thing where my opinion has shifted is that you always have to skip
breakfast. Please let's talk about this for a moment. I pointed out in fast like a girl, I did it in eat like a girl when I gave you so many things about eating windows and fasting windows.
You have all of us have 24 hours every day and you get to decide this eating window. Where is it going to go in your day? When I first would teach patients
to fast, I would always say push your breakfast back an hour and then get comfortable with that and then push it back another hour. I realize now that the reason I said that was because I didn't like to eat breakfast. I wasn't
hungry in the morning. And the biggest response I got in my clinic from patients was, "Oh, thank God. I've been thinking breakfast is the most important thinking breakfast is the most important meal of the day forever, and I'm not
finding that I'm hungry, but I eat it anyways because I think I'm supposed to." So, that was really where the skipping breakfast started is it was the easiest way to teach people and people were intuitively already wanting to skip
breakfast. But there's some interesting research and I'm going to explain some of it right now that shows that we're actually more glucose sensitive in the morning and it might actually be better to eat breakfast and skip dinner. I also
have spent a lot of time in recent years working with some extreme athletes and morning, they don't want to work out in a fasted state. So, I want to revisit
this idea that maybe you don't skip breakfast, maybe you skip dinner. It's your choice. Now, the research shows, this was a 2019 randomized crossover
this was a 2019 randomized crossover trial, that skipping breakfast led to a higher postmeal glucose and insulin response later in the day. So basically glucose and insulin were more effective if you ate breakfast and it was more
if you ate breakfast and it was more infect effective in the morning. So I'm thinking that this is based off of the patterns of melatonin. So remember how I told you don't eat in the dark because you have more melatonin. So when you get
up in the morning, as soon as that sunrise uh happens, you are now in a sunrise uh happens, you are now in a glucose and insulin sensitivity state. And the minute it gets dark, you become more glucose and insulin resistant. So
that glucose and insulin can't do their job. So what the research is showing is, yeah, you have a lot more insulin sensitivity in the morning. Um, I I know many of you have asked me over the years about what I think about Stacy Sims um
about what I think about Stacy Sims um adamant um enthusiastic opinion about women, especially post-menopausal women need to eat breakfast. Um, her specialty is um endurance athletes. If you're an endurance athlete, I would agree. You
need to eat breakfast before a workout. So, if you're one of those people that have been skipping breakfast because you felt you had to, I invite you back into rethinking about that. And I do eat breakfast maybe like two or three days a
week. But on the days I eat breakfast, I know I'm going to need to eat a little bit earlier in the evening so that I start to shut down my eating window earlier so I can have the fasting benefits of like a 15 or a 17- hour
fast. On other days, I wake up and I'm just not hungry in the morning or I've started surfing in the mornings and I don't want to eat before I surf. So, by the time I get out of the water and back into my house, it's 11:00. I'm already
into my house, it's 11:00. I'm already naturally in in a 17 or 18 hour fast. So, I don't do the same fasting window. I'm postmenopausal and sometimes I eat breakfast, sometimes I don't. Okay. My my second opinion that has changed is
my second opinion that has changed is that all women should consider longer fasts. Okay, I have a modification to that. I think pmenopausal women, especially pmenopause women that are deeply stressed, need to think about
keeping their fasts under 24 hours. And and here's why. When we go through pmenopause, so pmenopause they're now calling the zone of chaos. This is when
you're not your reproductive system hasn't completely shut down. So your hormones are up one day, they're down the next, and your nervous system is highly agitated. You don't have those neurochemicals that you used to have.
happened to your brain, check out my book, Age Like a Girl. But most importantly, I want to make sure that you understand in the zone of chaos can
be really high cortisol spikes. And anytime we are in having a real high cortisol spike, um, ghrein is going to go up and ghrein is the hormone that makes you hungry and leptin is going to
go down and leptin is the hormone that makes you full and tells your body to burn fat for energy. So if I am under a lot of stress, my
neurotransmitters are already depleted. I'm in this zone of chaos and then I decide to throw a three-day water fast on it. For some women, it might work, but what I'm seeing is for a lot of women, it's really difficult. So, if
you're one of those women that are really stuck in this, what should I do during pmenopause with fasting, I would say keep your fasts under 24 hours. And
if once a year you want to do a three-day water fast, amazing. Just make sure that when you do the three-day water fast that your stress levels in water fast that your stress levels in general are at at a low. Um, and I
really think again fasting is such a powerful tool. Um, but we need to not powerful tool. Um, but we need to not pair it with a chronically stressed lifestyle mixed with hormones that are losing and neurotransmitters that are
being uh depleted every single day through the pmenopausal experience. Okay. My third opinion that has changed which is fasting works for everyone.
Okay. I have been infamously known to say this and um I got a lot of for it when I went on the Mel Robbins podcast. So many people wanted to tell
me all the reasons they couldn't fast. And in that I was like well there is reality of who shouldn't fast and there are people who don't fast because
beliefs. And let me explain the beliefs. And let me explain the difference. So when we look at fast, people who struggle with fasting, usually they're the people that are
incredibly incredibly metabolically challenged and so they're hungry all day. In those situations, if you're one of those people that you your hunger is off the charts, what I want you to do is I want you to start by cleaning up your
food. Get off the processed foods. Make sure that you are eating clean foods. So, good protein, good carbohydrates, good fat. It's going to make it so much easier when you're over here trying to fast. If you h are, you know, you have a
hemoglobin A1C that's like up in the sixes and you are really struggling with your relationship to food. Let's try some changes to your relationship with
food first. Now, the other uh group of people that I've really re-evaluated this for is people who are chronically stressed. And this one has surprised me over the years because I see so many people that come
into our reset academy, our uh my YouTube here, comments that are left that are like, I I did everything. I eat well. I exercise. I I don't drink. I like the model student and they're like, "Why am I not getting better?" And a lot
"Why am I not getting better?" And a lot of times it's because you are so rigid of times it's because you are so rigid and that rigidity is causing cortisol to spike. So, I just did a post in my Substack. I have a Substack, by the way,
talking about all kinds of different foods and I'm really working to teach people to critically think. So, come on over there and join me. And um I I showed a picture of me out in nature and I was explaining that I used to be a
typea person when it came to healing. I thought throw everything at it. Let me just throw all that I can at my healing and then I'll get well. And recently I
actually changed my approach to that. I started to actually look at how do I get into a different rhythm? How do I have times where I can dip into stress and how can I dip into relaxation? And I used nature as a way to teach me. Um,
many of you know I've been talking about I started surfing a year ago and bobbing around in the water every day. I started to learn that sometimes waves come, sometimes waves don't come. Sometimes waves are really big and stressful and
sometimes they're small and just fun to catch and and ride. I also get into the forest every day and I without any airpods on or listening to music I just feel the energy of the trees and it's crazy how these two rhythms the rhythm
crazy how these two rhythms the rhythm of nature has healed me has relaxed and relaxed me and all of a sudden fasting's easier when I want it. I don't need as many supplements. I'm finding that I'm not as reactive to stra to stress. I
don't go to the gym anymore because I found a new rhythm. And so you can't found a new rhythm. And so you can't typea your way into a healthy body. The typea your way into a healthy body. The female body doesn't work well in chaos.
So a lot of you that are fasting, so like you're just I want to do it right do all these things right. You're just increasing cortisol. Okay. Opinion number four that I used to say all the time is only drink water in your fasting
window. Now, I've been I've been challenging this belief for a while because a lot of you went into fasted states and you started getting heart palpitations and I figured out, oh, I think I think we've got some mineral
deficiencies. So, we've talked about that. I've also seen a lot of you suffer in your fasting window um because the hunger is so bad. So, we've adapted some things for your coffee that I'll talk about here in a moment. And some of you
are really at the beginning of fasting and you need actually a crutch of something like bone broth. So, I want to talk about why I'm relooking at bone broth as a possible resource for in your fasting window. So, MCT oil kills
hunger. So, if you are struggling with your hunger during your fasting window, add some MCT oil into your coffee or your tea. Easy and and it will absolutely help you make more ketones and it will
help dramatically with your hunger. In fact, a 2017 study in physiology and behavior found that MCT oil increased fullness over the three hours after
breakfast while these people ate and reduced subsequent food intake compared with just coconut oil or a control oil. So adding MCT oil into your morning coffee becomes really important. Also, what I've changed, you're going to jump
on to a three-day water fast and you're like, "Oh, I don't really want to care. I don't want to get off my coffee. Then don't. The last couple of three-day water fasts I've done, I did them with black coffee and MCT oil every single
morning, one cup. So, you don't have to get off coffee to be an an expert faster. The second one is minerals. I talked about minerals will really clear brain fog. And I I shared with you that um I love a couple different minerals.
We'll leave links and and codes and c uh ways you can get discounts on these. When I'm in a fasted state, I like element tea, which is a powder that goes element tea, which is a powder that goes it's it's sodium and potassium. Um, and
it's a it's a beautiful powder with some flavor um that you can put into your water, magnesium it has in there, too, that will relax you. It's great for three-day fasts. I will I I will have my cup of coffee in the morning and then
midday I'll put the element tea in a middle in a drink for myself and then I'll I'll have a warm element tea at night. Um so they have this chocolate night. Um so they have this chocolate mint one that I'll put in um into my uh
a cup at night um like it's dinner. So I've used these flavored elementes to help especially in longer fasts. Beam minerals is one of my favorite minerals. It's um it's a liquid. It won't pull you out of a fasted state. Um, I usually
have that in the morning and the afternoon when I'm in a longer fast, but definitely in the morning. So, if you're having brain fog or heart palpitations, minerals in, some liquid so you can actually get that in. Again, I'll put
links below if that's helpful for you. Um, and then bone broth. Bone broth is fascinating because when I first got into fasting um I was sort of like ah this is better than bone broth fasting which was really in in vogue when I was
started teaching fasting. But then I really started noticing as I've been aging that I've been leaning more and more into bone broth. One of my husband and I's favorite routine is we have our coffee first thing in the morning and
then we put bone broth on the stove top and somewhere around 10 or 11 o'clock, and somewhere around 10 or 11 o'clock, we use that as our first meal to sometimes decide if we're going to continue to fast longer or not. So, I've
had days where as long as there's bone broth on the countertop or on the stove, I'll just drink cups of bone broth and then just have one meal at night. So, bone broth is really great for helping you extend fasts. It has glycine in it,
you extend fasts. It has glycine in it, which produces GABA that calms you. Um, it's great. Glycine is great for repairing the gut. Um, it will kill hunger. It's it's like I'm rethinking. I really started using it um with with our
members of our reset academy that want to go to those longer fasts. I've set up some protocols where I'll say, "Okay, go fast 15 hours where you're doing water and maybe some element tea, and at 15 hours, then you'll do some bone broth,
and then at 20 hours, see if you're ready to eat so you can use it to really elongate the fast." Okay, my opinion number five, this is a big one. I can't even like part of me is like, "Oh my gosh, if my version of me five years ago
ago heard me say this, um, she would be mortified." But I've but I've I'm older mortified." But I've but I've I'm older and I'm wiser now. So, it's that you and I'm wiser now. So, it's that you shouldn't rely on exogenous ketones.
Okay, exogenous ketones are ketones that come from the outside. And um, there's a lot of drinks. I'm going to show you the one drink that I like. We will leave a link in here. Um I actually had it this afternoon um to get my brain sharp going
through this. Um and um I think for now it's one of one of my favorite and it's a drink called Ke and it tastes really good. Um, a lot of times I'll just grab one during the day to elongate my fast and it really they've done a great job
with this product and it really will help um sharpen your brain and kill hunger. Um, so I think it's really it could be a really interesting tool for those of you that are trying to get past
some of these fasting lights. It's also a womanowned product and we like sell we like celebrating womenowned products here. here in my world. So, um, and you know, I I've brought a metabolic psychiatrist onto my podcast, um, who
I've just fallen in love with, her wisdom. Her name is Dr. Georgia Edy, and, uh, she wrote a book called Change Your Diet, Change Your Mind, and she recently brought her on to talk about, uh, fasting and eating proto Protocols
around ketones. Um, and we had a discussion um around exogenous ketones that we both agreed if you've got an aging parent who's got Alzheimer's or cognitive decline, exogenous ketones can be really powerful because you can't
change their diet. Um, we've in my clinic, we saw it with kids with ADD and ADHD. Exogenous ketones could be incredibly helpful. Um, so you know, Dr.
Ed's framework is that ketones are an important alternative fuel for the brain and especially when glucose metabolism is impaired like perry menopause and
menopause. So when I look at something like key drink I I put it into three categories. It can help the beginner faster. Um it can help the elderly or cognitive decline which is really interesting. And I I just want to point
interesting. And I I just want to point out the research on that because a 21 review in the frontiers of nutrition said that exogenous ketones may help meet brain energies in conditions where glucose metabolism is impaired like mild
cognitive decline, Alzheimer's, and neurot trauma. This means like concussions, like people have been in car accidents or falls. So sometimes we don't have to look at somebody and say, "Well, gosh, you want better brain
function, skip a meal or skip multiple meals." The entry in may be exogenous ketones. So I'm willing to bring those back in. And for those of you that are trying to fast a little longer, I talked about the bone broth as an option, but
try maybe if you're trying to do a three-day water fast, um, this could be a really powerful product to have one of these a day to see if it'll make your fasting experience much easier because there's more things than just making
ketones going on in your body as you're fasting. We've got autophagy repair. We have your intestinal lining is repairing. We've got brain changes and neuroplasticity that's kicking in. So, there's so much healing going on. If you
can use an exogenous ketone that tastes good, this one tastes good and some of them don't taste that good, then what you might end up doing um is going longer and getting the other benefits. So, again, we're always evolving with
this information and it's really important that you find your own fasting rhythm. put companion guide in the comments and we'll send you a link to the next fast training week. It's free where as a community we really
experiment with all these different fasts and um I will leave links for the products that I love in here if they're helpful for you. But most importantly, I'm I'm I'm after how many years? 15 years, 10, 15 years, millions of books,
a million books sold, thousands of videos. I'm still more than ever a huge fasting fan. And I've changed my mind on a few pieces of fasting. So, let me know
if that's helped. If you've changed your mind on some fasting pieces, put it in the comments. And most importantly, remember that fasting is a practice. And which again is why we do Fast Training Week as a free service here. But most
importantly, you're finding your rhythm. And hopefully these modifications I've made to my rhythm may be of help to you. Tell me which one you're going to put in the comments which one you're going to change. But most importantly, don't give
up on yourself. Please don't. Fasting is the greatest tool. Let's just refine it for your needs. As always, I hope that helps. If you like this video, you're definitely gonna want to check out the next