What is the best way to BREAK your FAST?

Avoid eating a huge meal or you might overload your digestive system and experience symptoms like bloating. Typically, “hefty snack or small meal is best to break fast then wait two hours for a larger meal”

How do you break your fast?  It depends.
What foods work best for your body depends on… N = 1 experiment!
Which foods makes you feel best?
 
For sure we want to avoid pure carbs as it will spike your blood sugar! 
We want to have a less impact on our blood glucose levels.
The longer the fast- the lighter the meal!
 
Bone broth protein- I love Bonafide Provisions bone broth myself plus add some healthy fats as Grass-Fed Butter, MCT oil and salts as Truffle Sea Salt (my favorite!) plus spices as Turmeric Salt.
 
Salt your foods- hydrate and replenish your body with minerals.  I like to use Redmond’s Real Salt.
 
Maybe you feel best with a light meal, bone broth or a superfood shakes as my favorite blend. 
 
What do the female fasting experts eat to break a fast?
1. Dr. Mindy Pelz likes to use ½ avocado and mix with sauerkraut and keeps her protein to under 20 grams.
2. Cynthia Thurlow likes to use bone broth shake as myself (see my mix below).
3. Dr. Anna Cabeca likes to use her Keto Protein with Mighty Maca and Apple Cider Vinegar.
 
What do you eat when you are breaking-your fast for 16 hours?  24 hours?  72 hours?
 
My current shake mix to break my fast include:
1. Ancient Nutrition Keto Protein shake – bone broth protein
2. Glutamine to help repair my gut
3. Colostrum- to help repair my gut
4. Bulletproof MCT Oil
5. Greens as Athletic Greens or Mighty Maca blend
6. Coconut flakes- sprinkle
7. Avocado ½ for healthy fats and adds thickness
8. Chia Seeds- sprinkle
9. Flax Seeds- sprinkle
10. Maca powder- hormones
11. Adaptogens- mushroom blend from Gaia Herbs, or Laird Superfoods or MUD/WTR
12. Almond Butter 1 tsp
13. Blend with Ice and water
 
What is your favorite superfoods meal replacement shake to break your fast?
 
Fasting Expert: Cynthia Thurlow
1. Individuality- which foods makes your feel best- experiment
2. Try a light meal as…
1. Small salad
2. Non-dairy yogurt with berries and mac nuts
3. Hardboiled eggs and avocado
4. Smoothie: Bone broth protein, Glutamine, L’carnitine, nut butters, BCAA, healthy fats as MCT oil, some berries occasionally
 
Breaking your Fast Tips from Cynthia Thurlow:
– Do Not break fast with plains pure carbs…as it will spike blood glucose levels.
– Animal based protein and non-starchy vegetables with healthy fats as avocado with protein to not impact blood glucose.
– Too large of meal after a long fast may cause digestive distress.
– Ease into breaking your fast.
– Add electrolytes- add real salt to your foods!
– Cynthia typically eats a larger meal 2 hours later.
– The longer the fast- the lighter the meal.  As bone broth protein.
 
“Have you been wondering what the best way to break your fast is? I get this question all the time. My best answer is bio individuality! We are all different! My advice is to experiment with different types of foods to see what makes you feel best. One of the ways I like to break my fast is with a salad with protein and fermented vegetables. Don’t break your fast with plain carbs and keep in mind, the longer the fast the lighter meal. For more tips and other ways, I break my fast, watch this video!
#CynthiaThurlow #womenshealth #wellness #IF #intermittentfasting #fastingforwomen #bioindividuality #health #fasting #breakmyfast For more information please visit me here: https://cynthiathurlow.com/
https://www.youtube.com/watch?v=h9toiRk0mwk 
 
Dr. Mindy’s Favorite ways to break her fast: 
– 16 hours: eggs with micro greens and sea salt
– 24 hours: avocado with sauerkraut, sprinkled with chia seeds
– 72 hours: bone broth 
 
Dr. Mindy Pelz
Four steps for women when fasting to not tank sex hormones
 
1. Start with intermittent fasting 13-15 hours – get comfortable with building IF lifestyle
2. Are you getting into ketosis? IF not, trouble shoot on WHY you are not getting into ketosis. Foundational start-
1. Test and not Guess with Keto Mojo
2. Nutritional Ketosis 0.5 to 1.0: light ketosis, great starting point
3. Optimal Ketosis 1.0-3.0; sweet spot, clarity, energy, weight loss
4. Therapeutic Ketosis 3.0-5.0; healing a condition, accelerated healing
5. Fasting Ketosis 5.0-8.0; achieved through 3-day water fasting, prevention, and intense healing; do not go over 8.0 mmol/l
 
Dr. Mindy’s Fasting rules:
Women under 40 years old
1. Day 1-21 of your cycle you can do any type of fasting
2. Day 21-28 when body needs to make progesterone, make sure not in ketosis; body is trying to make progesterone or else throws cycle off, hair loss, infertile
 
Women 40-55 years of age
1. starting at age 40, our P & E are starting to slow down; ovaries slow down in having sex hormones and start to hand over job to adrenal glands
2. if under a lot of stress- make sure supporting adrenals and HPA Axis
3. strengthen adrenals-HPA
4. Track your cycle as Clue App
5. Day 21- Pair fasting down to IF lifestyle and lean into hormone building foods as beans, rice, squash, potatoes, grass fed beef, tropical fruits, citrus fruits- not foods that are keeping you in ketosis as not want to be in ketosis at this time of cycle until cycle begins again
6. DUTCH test to track cycle – hormones over 24 hours
7. Spotting in cycle, anxious, not sleeping = signs of low progesterone – signs of stepping out of long fast with these symptoms
8. When to do block fasts? Day 1-21 is okay
 
Post Menopausal: over 55 years of age
1. You can fast anytime
2. You don’t have a lot of progesterone which can make estrogen high leading to estrogen dominance and increase risk for cancers
3. Weekly or monthly basis
4. one day a week a “feast day” with hormone building carbs as listed above
5. Five days period of building up fasting with hormone building
6. Once a month
7. Once a quarter
8. Step out of ketosis, not in extreme fasting at any time; not in extreme fasting any long time; excessive long fasts and OMAD over and over again will be a way to imbalance your hormones.
 
Learn much more with Dr. Mindy Pelz on her YouTube Channel and podcast
https://youtu.be/Btys5cEswrw 
 
How to support your fast… Kion Aminos, Hypertonic, Hydrogen tabs and Isotonic minerals.
 
Kion Aminos:
Kion Aminos Tablets are a premium blend of essential amino acids in a convenient tablet form. Take 5 before a workout and enjoy a clean source of fuel, or after exercise for enhanced recovery and muscle protein synthesis.
– Stay energized*
– Boost athletic recovery*
– Support lean muscle mass*
Kion Aminos will not stop you from enjoying the benefits of your fast. They do not contain added sugars or binders. As a benefit, amino acids can enhance your fast by giving you better energy levels and curbing food cravings.
 
Kion Lean:
Kion Lean is a supplement that uses plant-based ingredients to support your metabolism, even after carb-heavy meals.
– Supports metabolic wellness*
– Assists in weight management*
– Use as part of your diet to help maintain a healthy blood glucose level*
There are no known negative side effects of taking Kion Lean on an empty stomach. Some individuals have said the ingredients in Lean may enhance weight management properties when combined with fasted cardio or cold thermogenesis*, though there are no known studies that support these claims.
 
Quinton Hypertonic® is the ultimate liquid mineral supplement that supports electrolyte balance, boosts energy, enhances the nervous system and brain function and much more!  
Quinton Hypertonic is pure seawater harvested from protected plankton blooms following the protocols of Frenchman Rene Quinton (1866–1925). Quinton Hypertonic™ supports electrolyte balance, normal energy metabolism, and improved alertness.* 
 
Quinton Hypertonic® supports normal functioning of the nervous system, protein synthesis, bone formation, and normal muscle function.* The minerals provided by Quinton Hypertonic® play an important role in cell division.*Quinton Hypertonic® is excellent for long-term use and is easily absorbed into the body when taken orally.*
Quinton Hypertonic is excellent for use when an immediate revitalizing effect is desired for the body or to support exertion with major physical or psychological effort.
 
 
Hydrogen H2 Tabs:
Want improved physical performance, fast recovery, or simply more energy to get through the day? Molecular Hydrogen (H2) can do the trick! As the world’s smallest and most mobile molecule, hydrogen can rapidly diffuse into cells, mitochondria, and fluids throughout the body to deliver its energy-boosting, antioxidant benefits.
 
Active H2 ULTRA also boasts magnesium as one of its most dominant ingredients, a vital mineral co-factor in more than 300 enzymes used in our bodies — helping you do MORE with every use! A unique and patent pending combination of all-natural minerals are the only active ingredients of Active H2! This distinguishes it from existing synthetic chemical formulas as well as the “unnatural” use of electrolysis to generate Active and Molecular Hydrogen.  ActiveH2 is formulated with a proprietary blend of pure magnesium, malic acid, fumaric acid, and dextrose that act synergistically to generate Molecular Hydrogen and electron-rich potential.
 
Set up an account on my Fullscript to get a 10% discount for The Low Carb Athlete podcast via:
https://us.fullscript.com/welcome/debbiepotts

 
 
In summary, you should break your fast mindfully and not eat mindlessly!  Just because you did a 16 hour, 24 hour or 72 hour plus fast, doesn’t mean you should feed your body processed, toxic, inflammatory foods into a newly cleaned out body!
 
As per a blog post from my friends at Kion,
“Mindful eating is a powerful practice to compliment, and even enhance, the benefits of fasting.  However, modern society promotes mindless eating, so cultivating the habit may take some un-learning and regular practice.
Before eating, asking yourself questions like “why am I eating? what am I eating? how am I eating? and what relationship do I have with my food?” can help you bring more conscious awareness to your eating habits and prepare your mind for intentional eating.  And when you’re ready to break your fast, you can practice the simple mindful eating practices discussed to encourage healthier eating choices, better digestion, less over-consumption, and a greater appreciation for food.”  -https://getkion.com/blogs/all/breaking-a-fast-mindfully

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