The Greatest Cure On Earth - Fasting Webinar

The Focus of This Webinar

• Discover important distinctions about fasting

• Intermittent fasting: the easiest way to use fasting for health

• How to incorporate different fasting programs into your life for health and longevity

“People that are on medications or have significant health concerns should seek

professional advice before initiating a water-only fasting program. There are safer modified

fasting programs you can do at home on your own. Water fasting can get complicated quickly

when unhealthy people attempt to undertake fasting without proper preparation.”

Story of My Fasts

my fasts3-4 days 5-7 days 23 days

My 23 Day Fast

• At 29 years old, I started at 139 pounds (I now weigh 165-170 pounds!)

• I reached 115 pounds as my lowest weight in 23 days

• I wasn’t mentally prepared to fast that long

• Conditions weren’t great in Costa Rica: unprofessional, hearing rumors, concerns about fasting for too long dismissed

Only fast under professional supervision

Symptoms of my 23-day fast

• Extreme fatigue as fast progressed

• Sore throat, first 2 weeks

• Gum bleeding (floss next time!)

• Numbness in tongue towards end of fast

Benefits of 23 day fast• Most powerful personal transformation

experience

• Coming back from the fast was difficult, but once I did, 10X results in my business and made huge changes in my life with new energy

• No big health challenge to begin with, but did not solve nearsightedness, or back acne

Symptoms of my 7 day fast (2016)

• Very good preparation prior to fast enables me to go quickly into detox mode.

• Days 1-5 relatively easy (only low energy, a few minor symptoms, I slept better). Sore throat.

• Days 6-7 very difficult, sore throat gets worst, pains all over my body in spots of previous injuries keeping me awake. Heart rate elevated.

• Elevated heart rate and sleep difficulties persist 2-3 weeks after the fast.

Health Improvements After Fast

• Huge benefits in digestion (inflammation subsides)

• Huge benefits in mobility and back pain

• Improvements in mood and energy

• Weight loss regained quickly after the fast

Mistakes I made in my last fast

• I didn’t read enough fasting information during the fast, forgetting that detox symptoms are real and usually occur during a fast. I could have fasted a day or two more with greater benefits.

• I started caffeine (green tea) about 3-4 weeks after the fast. Huge mistake which led me to get addicted again (coffee, etc.)

• I worked on my computer during the fast. Didn’t plan for a full period of rest.

My Next Fast

• I don’t plan to do another (long) fast this year

• My next fast would be at the earliest around February 2017 up until February/March 2018

• I try to fast every other year for 7-10 days at the True North center

Don’t attempt a long fast on your own!!!

Don’t make the mistake too many people have

made

3 days is the maximum a person should fast on their own (not

everyone), up to 5 in good health and experience with fasting

Problems That Can Occur During a Long Fast

• Fasting when you shouldn’t be fasting at all in your health condition

• Not knowing how to interpret symptoms and healing crises

• Being rushed to the hospital by unknowing friends and family (this can be deadly!)

• The most common mistake: eating too quickly after the fast!

“Any idiot can fast. Breaking the fast is the most

difficult part of fasting.”

An Associated Press dispatch dated Aug. 28, (1929) recounts the death of Chris. Solberg, 40 years old art model, following a 31 days

fast, which he broke by "consuming several sandwiches." The

sandwiches, a later report stated, contained beef. Ignorance and lack of self-control killed this man.

Dr. Shelton

Dr. Wm. F. Havard records the following cases: "A young man twenty-four years of

age who had suffered from chronic constipation and indigestion, fasted twenty-seven days after reading an

article in a popular health publication. On the twenty-eighth day he ate a meal

of beefsteak, potatoes, bread and butter and coffee. He was seized with violent vomiting spells and could not tolerate even a teaspoonful of water on the stomach. When called on the case I

discovered an intense soreness of the entire abdomen and every indication of

acute gastritis."

The best preparation to a fast consists of a diet of raw fruits and vegetables and steamed vegetables

(no fat). Follow this preparation before any fast longer than 2-3 days. The longer you follow it, the easier the fast will be. The philosophy for breaking

the fast is similar.

Today, we’re going to focus on intermittent

fasting

Make sure to review the rest of our program to get more information on long fasts

Research Shows• Fasting for 3 days or longer–drinking only water and eating less

than 200 calories per day–can truly “reset” some components of your immune system.

• Fasting lowered white blood cell counts, which in turn triggered the immune system to start producing new white blood cells.

• Fasting (or starvation) forces your body to “recycle a lot of the immune cells that are not needed”

• Two of the key mechanisms are an enzyme called PKA and a hormone called IGF-1, both of which are reduced by fasting.

• Once you start eating again, your stem cells kick back into high gear to replenish the cells that were recycled.

“Fasting has the potential to delay aging and help prevent and treat diseases

while minimizing the side effects caused by chronic dietary interventions”

Dr. Longo

More on the Immune Effects• Longo and colleagues described remarkable metabolic changes

that occurred as a result of prolonged fasting.

• They found that fasting for 3 days or longer–drinking only water and eating less than 200 calories per day–can truly “reset” some components of your immune system.

• The research looked at both mice and humans. (It’s far easier to run the experiments in mice, of course, but we can’t always trust that the same effects will occur in humans.) In both species, fasting lowered white blood cell counts, which in turn triggered the immune system to start producing new white blood cells.

• White blood cells (or lymphocytes) are a key component of your body’s immune system.

• Longo’s hypothesis is that fasting (or starvation) forces your body to “recycle a lot of the immune cells that are not needed” which explains the drop in the white blood cell count.

• Two of the key mechanisms are an enzyme called PKA and a hormone called IGF-1, both of which are reduced by fasting.

• Once you start eating again, your stem cells kick back into high gear to replenish the cells that were recycled.

Video

How We Get Fuel

• From glucose in our food our immediate reserves.

• Gluconeogenesis: from the breakdown of muscle tissue (and fat in our food).

• Ketosis: from ketone bodies, produced by breakdown of stored fat.

“Ketosis /kᵻˈtoʊsᵻs/ is a metabolic state in which most of the body's energy supply comes from ketone bodies in the blood,

in contrast to a state of glycolysis in which blood glucose provides most of the energy..”

"Gluconeogenesis/gloo″ko-ne″o-jen´ĕ-sis/ is the synthesis of glucose from

noncarbohydrate sources, such as amino acids and glycerol. It occurs primarily in the liver and kidneys whenever the supply of carbohydrates is insufficient to meet the body's energy needs. Gluconeogenesis

is stimulated by cortisol and other glucocorticoids and by the thyroid hormone

thyroxine. Formerly called glyconeogenesis.

Brain can’t use ketone bodies for energy.

Must breakdown muscle to survive (gluconeogenis)

Brain can use both glucose and ketone bodies. Body

conserves muscle mass during fasting.

Will die of starvation after a relatively short time fasting.

Average human can fast at least 40-60 days without

starving.

What Happens During a Fast?

• The body can start to rest and conserve energy

• A process of “repair and healing” takes place

• Many processes are not fully understood

• Evolutionary perspective: fasting is a “stress” — body responds to it in a positive way (like exercise). Could explain many of the anti-inflammatory effects observed during a fast.

• Most people can fast 1-3 days on their own. Consult your physician.

• Up to 5 days is possible but only for those with experience in fasting, not on any medication they can’t discontinue, etc.

• Many methods of fasting can bring benefits. I recommend to experiment first with a 24 hour water fast (or 500-calorie juice fast).

How to Fast• Eat a light dinner with lots of high-fiber, high water

foods: salads, vegetables, whole grains, fruit, etc.

• Consume water during your fast

• Start fasting in the evening (say 7 p.m.)

• If you regularly drink tea or coffee, you can drink some during your fast to avoid caffeine withdrawal headaches. You can also experiment going without caffeine.

• When you finish your fast, pretend it never happened.

• No compensation, no reward, no special way of eating, no special shakes, drinks or pills. The minute you decide to stop fasting, you need to wipe the fast from your memory, and eat the exact way you would normally eat at that specific time of the day (while eating responsibly of course).

Intermittent Fasting

Why do we eat all day?• Common belief is that frequent eating helps

keep our metabolism high

• Constant grazing actually disrupt metabolic pathways

• The best way to kick our metabolisms into high gear is to occasionally eat less often

• Intermittent fasting.

What Happens During a Short Fast?

• After a few hours of fasting, the body starts to burn fat and break down cholesterol

• Blood glucose levels drop

• Extra glucose is used to repair damaged cells and make new DNA, lowering inflammation

Weight Loss and Intermittent Fasting

• Enhance body’s ability to use fat as energy

• Metabolically flexible: you can shift back to burning fat faster after a meal

• Frequent eating means body keeps storing fat, enlarging fat and liver cells

Other Benefits• Stronger preference for healthier foods on non-

fasting days.

• Eating more often trains you to get hungry more often

• You usually eat less on non-fasting days

• “Hunger” is really a learned reaction to cues to eat. You can unlearn that through intermittent fasting

Intermittent Fasting and the Brain

• The National Institute on Aging: “Fasting for one or two days a week may also help stave off Alzheimer’s, Parkinson’s and other degenerative brain conditions”

• During fasting, brain cells are mildly stressed, benefiting the brain like the mild stress of exercise benefits muscles

Other Benefits of Intermittent Fasting

• Short fasts improve mood. Life seems more colorful, clearer, more vivid, and more exciting.

• The mind and body go into a different mode when food scarcity is perceived. 

• Increase in growth hormone, which helps to burn fat and build muscle. Many athletes use intermittent fasting, including body builders.

Types of Short fasts36 Hour Fast 48 Hour Fast 72 Hour Fast 4-5 Day Fast

Ketosis generally not

initiated. Immediate

stores used.

Ketosis may partly be initiated.

Ketosis fully initiated.

Enters “deep” phase of the

fast

Types of FastJuice or Caloric Restriction Fast

Intermittent Fasting

Short Fast 24-72 hours

Long Fast 72 hours+

50% or less of total calories

from juice or food

Short, regular period of water

fasting

Usually water only Water Only

More accessible

Easy to incorporate

Beneficial to many people

In most cases, should be supervised

Offers many health benefits

Offers many health benefits

Deeper cleansing

True fast begins. More

intense.

Types of Intermittent Fasting

“No Breakfast” 16-8 Diet

24 hour fast, 1-2X week

400-500 calorie diet, 1-2X week

No eating for 16 hours a day (12-8

p.m.)

20-24 hours of water fasting

Modified fasting days, once or twice a

week

Fat loss Fat loss, healthy maintenance

Fat loss, disease prevention

Alternate Day Fasting

• Rodent and human studies show potent anti-inflammatory benefit

• Weight loss benefits

• Cholesterol lowering benefits

Alternate Day Fasting

Day 1 Day 2 Day 3 Day 4

400-500 calories (women) 500-600

calories (men)

Normal eating day

400-500 calories (women) 500-600

calories (men)

Normal eating day

5:2 Diet

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

400-500 calories (women) 500-600 calories (men)

Normal eating

day

Normal eating day

Normal eating day

400-500 calories (women) 500-600 calories (men)

Normal eating

day

Normal eating

day

Intermittent for Body Composition

• Athletes use fasting to modify body composition

• To maintain their ideal body weight, they fast once or twice a week for 24 hours

• A person wishing to maintain their bodyweight could fast once every 6-8 days

Autophagy

• Normal biological process

• Organelles (lysosomes) break down waste products inside the cells

• Lysosomes break down other worn-out organelles, digest food particles, and destroy viruses and bacteria

• Can extend to include the destruction of the cell itself, a process called autolysis

• May protect against neurodegeneration, viral and bacterial infections, and cancer

• Short-term fasting can induce autophagy.

• More autophagy in long fast

• Liver glycogen stores are depleted 12-16 hours into a fast, some autophagy takes place after that

• Autophagy cleans out the gunk

• Allows your body to break down old mitochondria, destroy viruses and bacteria, and suppress chronic infections

We’re All Infected• We all have chronic infections.

• Cytomegalovirus (CMV) — infection rate in adults in the U.S. is 50-80%

• HSV-1 — (cold sore virus) found in 60% of people in the U.S.

• Toxoplasmosis — parasite. In the U.S. 10% of the population carries antibodies. Infection rates in other parts of the world are up to 60%

• Common chronic infections: C. pneumoniae and H. pylori (stomach ulcers).

• We’re not even aware of all of our viral and bacterial infections

• These infections are generally considered “harmless” in non-immunocompromised people

• Even people without symptoms may suffer long-term effects

• Long-term HSV-1 infection may be a cause of Alzheimer’s disease.

• Some chronic infections may have protective or even positive side effects

• H. pylori can cause stomach ulcers, but it is also be protective against GERD (acid reflux)

• Still, these infections can rob our bodies of resources, causing chronic low-grade inflammation

• Best to keep these chronic infections in check

• 11 ways to enhance immunity and fight chronic infections

• One of them is to practice intermittent fasting (weekly 16+ hour fasts, optional monthly 36+ hour fasts) to induce autophagy

One Day of Fasting By The Hour

7-11 p.m.Finish dinner early. Resist temptation

to snack2-5 p.m.

Tired phase. Detox. Headaches. Low

energy

11 p.m. - 8 a.m.You sleep,

fasting is easy and natural.

5-8 p.m.Energy and mood lifts!

“High”

8-11 a.m.Stomach may

“rumble” but for most it’s easy to

fast 8-11 p.m.

If you decide to continue, easier to skip dinner than

lunch

11:00-2 p.m. Hunger period 11 p.m. - 8 a.m. next day

Sleep might be more deeper or lighter, different

dreams

What to avoid during a 24-hour fast

• Avoid strenuous physical activity. You should fast on your “resting” day.

• You can stay busy or rest. Avoid spending too much physical energy.

• Avoid “dry fasting.” But don’t force too much water down. Follow your thirst.

• Avoid supplements on an empty stomach.

• Discontinuing your medication without doctor’s advice (one day of fasting is not enough to affect most medication use)

How to Break the Fast• After a 24-hour fast, it’s not necessary to break the

fast in any special way

• For better results, break the fast with high-water content foods like fruits and salads

• Eat NORMALLY. Take your time and do NOT overeat.

• To “stretch” the benefits of a fast, eat a “cleansing” meal: fruit & raw foods

Fasting 36 Hours• Going from 24 to 36 hours only means skipping

dinner on your fasting day and going to bed hungry.

• Once you get over the afternoon“hump,” fasting an entire day is not that difficult, and leads to more profound results

• Sleep may be different: deeper or lighter

• Eat the next morning a fruit meal.

What Fasting Shouldn’t Be

• A deprivation - instead see it as an offering

• A rigid discipline. Stay flexible and listen to your body

• A competition. It’s not about how often or how long you fast. Fast only as much as you need it.

Incorporating Fasting Into Your Life

My personal use of fasting

• 5-9 day fast every other year. I would love to do it every year, but it’s a big commitment.

• Regular periods of fasting 24-36 hours a week

• 2-4 times a year, 2-4 fasts on my own

Why I fast• I am aware of the benefits in mood, energy, anti-

inflammation and disease prevention

• To recommit to healthy lifestyle

• I believe that the long-term benefits are worth the sacrifice.

• I believe it’s an investment in my health

What I find difficult in fasting• I find the 24-36 hours fast relatively easy once the routine is

established. It’s difficult to get back into once routine is lost.

• I find longer fasts difficult and filled with challenges. Fasting more than 2-3 days is not a pleasant experience. It is a challenge, but I find the results worth the efforts.

• Every fast is different, and every (long) fast has been challenging in some way.

• My longest fast (21 days) was the most challenging experience of my life, but was also done under the wrong conditions.

How to Recognize a Good Fasting Center

• Not situated in developing country. Access to good medical facilities

• Daily monitoring by health professional with trained experience with fasting

• Hygienic fasting: rest, no enemas, no vitamins/supplements, few “adjuncts” to the fast

• No track record of many deaths, errors, letting in people who shouldn’t fast, etc.

Q&As