Breakfast Berry Parfait
Beyond Fasting: In my recently published book, Beyond Fasting, we explore the ways to safely and effectively prepare for and embark on a 5-day water fast. The book covers the ins and outs of therapeutic fasting, and how to properly prepare your cells for the healing experience that is water fasting. Today we will delve a little bit deeper, and answer some of the most frequently asked questions about the book.
To order your copy of Beyond Fasting, click here.
Answer:
I got into fasting in the 1990s, long before it was cool. I went to fasting seminars, and read the very early literature– which was mostly rooted in vegan literature. Although veganism was not my thing, I was drawn to this concept of the body’s innate intelligence. This concept is also what drew me to chiropractics: the body’s healing wisdom. I have so much respect for that philosophy, it’s how I got my life back, it’s how I raised my children.
Using fasting in my own life, both extended water fasts and intermittent fasting has enabled me to experience vibrant health. It’s by fasting for 11 days my wife reclaims her own health (dealing with cervical dysplasia) and hormonal imbalances. As a practitioner, I’ve incorporated fasting into protocols with clients and over the years developed a patient-tailored method that increases metabolic flexibility by harnessing the power of diet variation.
We are genetically programmed to fast, but unfortunately due to modern conveniences, it almost never happens. It’s a shame, we’re aging prematurely, we’re inviting in diseases and disorders. Although fasting has been embedded in every religion and various ancient healing modalities, modern science has finally caught up to the mechanisms that make this technique so valuable to our health. With these new scientific discoveries, fasting is making a comeback– and that’s great.
You can only go so far with knowledge in textbooks, seminars, and journals. At a certain point, you have to turn that knowledge into wisdom and you can only do that through experience. As a practitioner, I’ve established not only a personal relationship with fasting but have been lucky enough to develop an understanding of how its benefits apply to a wide range of people in my practice.
Fasting is like a marathon: you need to prepare for it. Unfortunately, so many of us have become very disconnected from natural cycles of feast and famine, and so our bodies are not prepared to simply start fasting. With a little preparation, we can begin to increase metabolic flexibility and prepare the body to get the most benefit out of the fasting experience.
In my book, we explore not only the reasons why fasting is beneficial and who fasting can help, but I also give you a step-by-step seven-week guide to prepare the body for a 5-day water fast. The book includes so many resources to improve your results, including complementary therapies, how to break a fast, and a great recipe guide for both higher carb and lower carb days.
This book is the same protocol I use on my patients, it’s the information I share with the practitioners that I teach therapeutic fasting to. By preparing properly for a fast and following the guidelines of this book, you enable adaptation that will set you up for the most benefit out of a water fast and quite simply make the fast easier to achieve.
In wanting to maximize the results of the fast and make it as easy as possible, the book is broken down into a seven-week guide leading up to a five-day water fast. The process eases you into fat-adaptation, whereby your body can quickly transition into burning glycogen (sugars) to burning ketones (fat) for fuel. Some of the key progressions include getting fat adapted. The book will delve into this quite specifically, but essentially this starts by lowering carbohydrate intake to the point where the body has to tap into fat as a source for fuel. This may take two or three weeks, which is why the book is full of tips on how to make this happen.
A huge part of fat adaptation is rooted in the concept of: don’t eat less, eat less often. When calories are restricted chronically, your metabolism will flow down. This is not ideal, it does the opposite of turning you into a fat-burning machine. A huge part of metabolic flexibility is achieved by narrowing the eating window and getting your body used to periods with food, and periods without food. By eating less often we start to flex the fasting muscle, without actually triggering any metabolic damage or slow-down. This is called intermittent fasting, and it works what I call metabolic mitochondrial fitness. This is where the ‘marathon training’ for your fast begins.
They absolutely can, in fact, this book is tailored to deal with all sorts of hormonal imbalances and illnesses from gut disorders, to thyroid dysregulation, to weight loss resistance. This is the very reason for the seven-week progression into the fast, it’s to prepare the body metabolically.
If you’re already super healthy, odds are you can dive into water fasting pretty easily. My patients are facing a health challenge, and this is why we’ve devised a protocol to help people reach a place where they can indeed fast without causing more harm than good.
The book is also for healthy people, though, because truthfully the more you prepare for a fast the deeper your body will go into autophagy, the more benefits you will get from your fast.
In short: yes, fasting is for everyone. The key is just understanding metabolic flexibility, and taking as long as you need to achieve this before doing an extended five day fast. Although the book is broken down into seven weeks, you may decide to stay on a certain week for two or even three weeks– until you feel confident in progressing to the next step. This book is about changing lifestyles, it’s about integrating new patterns, and promoting health in the long term.
For someone dealing with more serious hormonal imbalances: take your time. As you read the book, take advantage of the tailored information for those who are sick or have weaker hormones. This may look like adding in a few more high carb days as your body becomes fat adapted. In time, though, you will be able to widen the fasting window like everyone else. Take your time.
Actually yes, the preparatory month can take you into week 5 with a partial fast. A partial fast mimics the benefits of a water fast, by drastically lowering your caloric intake for five consecutive days. By this point, you should absolutely feel prepared to experience at least a partial fast, due to the metabolic flexibility you have developed to this point. Whether you opt for a partial or full water fast, you will reap long term benefits that come from controlled caloric restriction.
Although I am a big fan of listening to your body, when it comes to fasting I ascribe to the belief that you’re better off doing 5-day water fasts more regularly, as opposed to trying to go for as long as you can.
There are signs you can look for when it comes to extended fasting, we get into it in the book, things like changes in tongue color, sensations of hunger, and a weight loss plateau. Although you can go longer, again, I suggest doing a 5-day fast more regularly than pushing your limits each time. There is too much of a good thing, so 5-day per season (once every three months) does wonders, and it’s the safest option.
This really depends on the individual. Fasting more regularly is particularly beneficial for people with a lot of excess body fat. For some of my patients with a lot of weight to lose, we can incorporate a 5-day fast once a month. For others, a seasonal (once a quarter) or even just one five-day fast per year can be great maintenance fast to promote health and longevity.
This is week seven of the book! There is an entire chapter dedicated to the in’s and out’s of breaking your fast properly. This chapter may very well be the most important chapter in the whole book because the way you break your fast plays a huge role in creating stem cells and setting your body up for all the long term benefits of the fast.
After clearing out old and damaged cells through autophagy, your body is now in a renewal phase. An abundance of stem cells becomes available and the worst thing you can do is stress it. Assaulting your body with too much or the wrong kind of foods can actually shut down that stem cell formation, which is not what we want!
Your microbiome has changed during this fasting period, which is a great thing, but it also means you need to be mindful of what you consume to build back up that flora. Your HCL (digestive acid) is low post-fast, which means you won’t be able to properly digest things like meat straight away. You also have to be mindful of the amount of food you’re consuming, not to shock the body.
We explore the best way to re-integrate foods in-depth, allowing you to reap the most out of your fast and set yourself up for the benefits long after the fast ends.
During a fast, the answer is basically a resounding: no. While water fasting, you want to let the body do its thing and trust its innate wisdom. Teas, coffee, and other supplements will interfere with the deep process of autophagy.
The exception to this would be if someone is highly toxic, they might want to take a supplement like Gut CLR and Cell CLR, and perhaps some electrolytes to help eliminate toxins and reduce the herxheimer reaction. Ideally, though, you want to take nothing but small amounts of sea salt if necessary, to help replenish electrolytes. I explain in more detail how to use salt in the book.
If you are doing a modified fast, you can continue to take your supplements but I suggest avoiding any caffeine because it will encourage pushing beyond what your body needs to benefit from the fast. A lot is going on inside of you during this time, and this requires adequate rest. By avoiding caffeine you can measure your body’s true energy levels and live accordingly.
Remember that these fasts are about trusting the body, relying only on its innate intelligence. Stay away from lemon, herbal teas, apple cider vinegar. Any and all flavorings or supplements trigger enzymes in the mouth, they stimulate digestion– this interferes with your fasting experience. Stick to water and mineral-rich sea salt, that’s it.
The list here is pretty small. Basically pregnant women and breastfeeding women should not fast, for a few reasons including the fact you don’t want to be dumping any unnecessary toxins into your system during this time. A lot of energy goes into building and nourishing a baby so focusing on nourishing yourself during this time is key.
I would also warn against fasting for anyone who is anorexic, bulimic or has patterns of disordered eating. Because of the restrictive nature of fasting, and the role that it can have on someone who has a psychologically disrupted relationship with food, it could do more harm than good.
Diabetics can fast, but they will require much less insulin, so best do it in conjuncture with doctor’s guidance. In fact, anyone who is unsure, on medication, or is dealing with a complicated health issue should seek out guidance when it comes to fasting. I train practitioners all around the country in this very method.
I don’t suggest children embark on a 5-day fast, but intermittent fasting (a daily fasting window of say, 12-14 hours) is completely safe and even natural, and beneficial to hormonal health and development.
To order your copy of Beyond Fasting, click here. You can also join Fasting For A Purpose for education, community and receive updates about my next 5-day group fast.
Your body is under constant attack from oxidative stress. The good news is, a little oxidative stress is natural. But too much free radical damage can cause irreparable damage to your cells, proteins, and even your DNA. And that means you’re at a higher risk for disease and accelerated aging. Even fasting can stress your cells enough to cause some oxidative stress. But that doesn’t mean fasting is bad for you. Instead, this stress makes your cells more resilient and contributes to anti-aging benefits over time.
However, it is a good idea to get some fasting support to keep free radicals in check. Fastonic (TCF) is a leading-edge fasting support that balances free-radical damage and supports several different systems in the body.
Fastonic (TCF) can help:
Use Fastonic (TCF) to support all forms of fasting protocols and symptoms. No more painful hunger pangs. No more brain fog or fatigue. Try Fastonic (TCF) today.
Hidden Toxins: Whether you’re healthy or not: this article will give you actionable tools you can start implementing today to transform your life. We touch on copper, iron, and parasites: three things that are a part of human life but need to be kept in check if you want to thrive. You are not going to want to miss this one!
Watch more here:
This article has been medically reviewed by Dr. Charles Penick, MD
You’ve probably heard of mercury or lead toxicity, but what about copper? Indeed, copper toxicity is real and maybe a missing link in the holistic picture of your overall health. When you have dysregulated hormones, copper is something you have to explore. Copper is related to estrogen in the same way zinc is related to progesterone.
Not all copper is bad; in fact, it is an essential trace mineral necessary for your survival. Copper is found in every tissue in your body, and it plays a role in making red blood cells and maintaining nerve cells and the immune system. It also helps the body form collagen and absorb iron and plays a role in energy production 2. Sources of organic copper include avocados, nuts, seeds, tea, and cacao.
As such, copper is a double-edged sword. Bioavailable copper helps the body, while synthetic or inorganic copper can build up and become harmful to the body 3. One of the reasons why copper toxicity is common is the fact that two-thirds of household pipes are made of inorganic copper. As water traverses the pipes, it picks up this toxic copper, which starts to accumulate in your body. Two other common sources of poisonous copper are dental fillings (compounded by other toxins like mercury) and the copper IUD.
The result of too much copper is bioaccumulation in the brain, which leads to all kinds of neurotransmitter issues and diseases 4. One common concern is neurodegenerative diseases like Alzheimer’s, ALS, and Parkinson’s.
Despite the severity of copper toxicity, the solution is quite simple. Preventative measures can be made by mitigating any copper exposure that is not food-based. This includes avoiding any copper in your vitamins (which is generally synthetic), as well as getting a proper water filter for your home (like a reverse osmosis filter). Two other important ways to reduce copper exposure are getting any copper mercury fillings removed and a copper IUD.
Copper is also antagonistic to many other nutrients, including zinc, manganese, vitamin C, lithium orotate, and Resveratrol. So consuming these nutrients in abundance will help excrete excess copper from the body 5-6.
To test your copper levels, either a tissue (hair) mineral analysis or an Oligo Scan Test. The problem with hair analysis is that many people have heavy metal toxicity stored away, so it doesn’t appear in the test. Challenging the copper out of the body can place a heavy burden on the liver. Oligo Scans are non-invasive but reliable for copper levels.
Iron is a mineral that the body needs for growth and development. In addition, your body uses iron to make hemoglobin, which is a protein in red blood cells that carries oxygen from the lungs throughout the body, as well as myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones 7.
Like copper, iron is a double-edged sword. Although we need it to survive, too much can be detrimental to your wellbeing.
Higher than normal iron levels are associated with various conditions, including: 8
As a high catalyst for oxidative stress, high iron levels are also extremely aging. So are you interested in keeping your youthful glow? Avoid stockpiling iron in your blood!
The best way to reduce iron levels is by donating blood. This happens naturally for women who menstruate, but if you are a man or a woman over 40, you can donate blood to keep your iron from accumulating toxic levels.
Some foods inhibit iron absorption, including tea and red wine 9. If you are prone to high iron levels or eat a lot of red meat, consider combining your meal with tea or wine to help prevent absorbing too much iron. Avoid all iron supplements, as well as cooking with cast-iron cookware.
Another great way to tank your iron levels if they are too high is simply to water fast! 10
You can test iron levels by taking a Ferritin test, which tests for bound iron levels. If it’s above 100 mg/ ML, your levels are too high. Note that what is considered “normal” levels for many (which can be upwards of 300 mg/ML) is simply terrible advice 8. Baseline measurements for “average” or “normal” are not what you want to aim for in a generally sick population. Blue zone populations of the world who have the longest lifespan hover at ferritin levels between 50 and 70 11. So if your levels are higher than 100, you may consider donating blood!
Although many people associate parasite exposure to third-world countries, the reality is parasitic infections are widespread in America. Millions of Americans develop parasitic infections, and the symptoms often go unnoticed or are misdiagnosed. The most common way to pick up parasites is through food and water. A parasitic infection can lead to serious health problems, including seizures, blindness, pregnancy complications, heart failure, and death 12.
The most common parasitic infections in the USA are: 13
Like iron and copper, parasites are a part of life. The human microbiome is full of bacteria, and we are exposed to parasites constantly. Keeping a balance between the good and the bad is critical, so a parasite cleanse can be performed once or twice a year to keep things in balance. Some individuals are achieving great results by using animal parasitic products like Panacur C as well as Ivermectin.
Three common sources of health problems that aren’t often discussed are parasites and iron and copper toxicity. These are three pieces of the health puzzle that all humans should explore if they are interested in living a long and healthy life. All three of these “problems” are also a part of life, and balance is vital.
Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
1 Mehta, S W, and R Eikum. “Effect of estrogen on serum and tissue levels of copper and zinc.” Advances in experimental medicine and biology vol. 258 (1989): 155-62. doi:10.1007/978-1-4613-0537-8_13
2 “Office of Dietary Supplements – Copper.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/Copper-HealthProfessional/.
3 Keenan, Joanne et al. “Acute exposure to organic and inorganic sources of copper: Differential response in intestinal cell lines.” Food science & nutrition vol. 6,8 2499-2514. 20 Oct. 2018, doi:10.1002/fsn3.857
4 Desai, Vishal, and Stephen G Kaler. “Role of Copper in Human Neurological Disorders.” The American Journal of Clinical Nutrition, vol. 88, no. 3, 2008, doi:10.1093/ajcn/88.3.855s.
5 Salehi, Bahare et al. “Resveratrol: A Double-Edged Sword in Health Benefits.” Biomedicines vol. 6,3 91. 9 Sep. 2018, doi:10.3390/biomedicines6030091
6 Mills, C F. “Metabolic interactions of copper with other trace elements.” Ciba Foundation symposium vol. 79 (1980): 49-69. doi:10.1002/9780470720622.ch4
7 “Office of Dietary Supplements – Iron.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/Iron-Consumer/.
8 “Ferritin Test.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 28 Nov. 2019, www.mayoclinic.org/tests-procedures/ferritin-test/about/pac-20384928.
9 Hallberg, L, and L Rossander. “Effect of different drinks on the absorption of non-heme iron from composite meals.” Human nutrition. Applied nutrition vol. 36,2 (1982): 116-23.
10 Wojciak, Rafal W. “Effect of short-term food restriction on iron metabolism, relative well-being and depression symptoms in healthy women.” Eating and weight disorders : EWD vol. 19,3 (2014): 321-7. doi:10.1007/s40519-013-0091-2
11 Buettner, Dan. The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest. National Geographic, 2012.
12 “CDC Warns of Common Parasites Plaguing Millions in the U.S.” CBS News, CBS Interactive, 8 May 2014, www.cbsnews.com/news/parasites-causing-infections-in-the-us-cdc-says/.
13 “CDC – Parasites – Neglected Parasitic Infections (NPIs) in the United States.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 20 Nov. 2020, www.cdc.gov/parasites/npi/index.html.
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