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Intermittent Fasting

Intermittent Fasting – A Top 5 Strategy To Create Your Best Health Ever

Home » Articles » Intermittent Fasting – A Top 5 Strategy To Create Your Best Health Ever
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180° Solution™ Strategy #3: Intermittent Fasting 

If you’ve been following my work for any period of time you know I’m a huge believer in the power of fasting and intermittent fasting to decrease cellular inflammation and ignite healing in the body (read a previous article here). Fasting means abstaining from all or some kinds of food or drink for a specified time period, and has been used since ancient times to get sick people well. It is not a magic quick-fix cure, but merely allows the body’s innate healing mechanisms to be triggered by removing the obstacles to healing (R1: Remove the Source). By letting the body exclusively focus on healing itself, restoration is accelerated. Although many health practitioners today are hesitant to recommend fasting and intermittent fasting due to misinformation and stigma, it nevertheless remains one of the simplest yet most profound ways to improve health at the most basic cellular level. Incorporating the practice properly has provided incredible benefits for me personally, as well as those I coach back to health. An ancient healing tool still fit for modern health challenges … Let’s dive in more.

Intermittent Fasting – A Top 5 Strategy To Create Your Best Health Ever!

Slaying the Silent Killer and Other Benefits 

The main reason I believe fasting markedly improves most every health condition is that is downregulates cellular inflammation. There are two types of inflammation: chronic and acute. Acute inflammation lasts just a short period of time (between seconds and a few days), and is a normal and healthy biological response to wound healing or infection. Chronic inflammation, on the other hand, occurs over a longer time period (often many years), is not healthy, and is directly implicated in most all modern health disorders, including autoimmune disease, obesity and diabetes, hormone challenges, and more. To impact most any health challenge we must decrease chronic inflammation, aka the “silent killer.” And there is simply no quicker way to decrease inflammation than fasting.

In addition, a recent study suggested that fasting for three consecutive days actually “flips a switch” to ignite regeneration of the immune system as it triggers the body to begin producing new white blood cells. It’s akin to pressing the reset button on your body’s wiring system. The study also found that prolonged fasting triggered a reduction of the enzyme PKA, linking to aging and increased risk of cancer and tumor growth. Dr. Valter Longo, Professor of Gerontology and the Biological Sciences at the University of California, stated “There is no evidence at all that fasting would be dangerous while there is strong evidence that it is beneficial.” 

And the benefits of fasting don’t stop there. Fasting and daily intermittent fasting also spikes human growth hormone (HGH) levels, which offer strong anti-aging effects by literally slowing the rate at which your cells age. Fasting also dramatically increases energy levels since the body isn’t burdened by digesting food all day. Without the burden of digesting, the gut is able to heal from conditions like IBS, leaky gut and other sever inflammation driven conditions like Crohn’s and colitis.

Other positive side effects of fasting and intermittent fasting include: weight-loss, increased brain function and cognitive skills, powerful detoxification effects, life extension, improved hormone balance and insulin sensitivity, enhanced digestion, decreased disease risk, reduced appetite, and the list goes on.

Animals: Smarter than Humans?

Animals: Smarter than Humans?
Interestingly, we can observe fasting in nature. Animals appear to be innately smarter than humans in terms of knowing what to do with their bodies in times of sickness and injury. Dr. Felix Oswald, author of “Fasting Hydropathy and Exercise” (published in 1900) says: “Serious sickness prompts all animals to fast.” In times of physical distress, animals instinctively fast, which gives their bodies the needed time to heal and repair. Humans are the only beings in nature who continue to eat while sick. And although we possess a higher intelligence, and remain in our own category, our bodies function in similar ways. Therefore, what causes animals to fall ill often affects us, and what helps them heal can support our health too.

Eating and digesting food requires an extreme amount of energy from the body. Recall the physical feeling of a decadent post-Thanksgiving meal. You’re likely quite lethargic after that last slice of pumpkin pie because the body has to work overtime to process the considerable amount of food consumed. And when our body is busy digesting food, it can’t shift into the natural mode of healing, where it can exclusively focus on detoxification and repair. Animals do not distract their bodies with the energy-sucking process of digesting and assimilating food when they are trying to heal. They simply follow their instincts and rest, drink water and avoid eating. Smarter than we are? Food for thought (pardon the pun).

Animals also fast during times of food scarcity to survive and continue to reproduce. They also fast during hibernation in the cold season since they don’t need much fuel as energy expenditure is reduced. Some fast immediately after birth, when not hungry (no kidding!), if feeling angry or excited, and when they are wounded to accelerate cellular repair. Some animals even support a fellow wounded member of their herd or pack by fasting alongside the injured soldier. True solidarity.

Starvation vs. Strategic Eating

“To rise at six, dine at ten, sup at six and go to bed at ten, makes a man live ten times ten.” – 16th century proverb

Now there’s a big difference between pushing a plate of food away before you’re satiated contrasted with strategically regulating calorie intake. We already know caloric restriction doesn’t work. Starving yourself forces the metabolism to go lower and lower, hanging on to every calorie consumed. Did our ancestors leave food behind to go to waste? Nope, they ate until they were full every time. But they also didn’t sit down to three large meals a day plus snacks. Eating was sporadic, so they feasted when food was aplenty and fasted when food was absent; however, over the course of the day they consumed far less calories than we now do. Our ancestors were fasting and reaping all the benefits, and didn’t even know it (for more info see our 5-1-1 rule post).

Fortunately, we can take advantage of the sporadic eating practice that kept our ancestors’ lean, mean, fighting machines by employing a simple type of fasting known as intermittent fasting. I practice intermittent fasting on a daily basis by fasting for 16-18 hours each day. Sound crazy? It’s actually much easier than you may think. Plus, by using this approach I gain most all the benefits of a longer fast while still enjoying my favorite foods. Here’s how I do it: I skip breakfast, often just drinking organic coffee with plenty of MCT oil and/or grass-fed heavy cream. The good fat helps to turn your brain “on” in the morning and also functions to stabilize blood sugar levels till the first meal of the day. Between 1PM and 3PM I eat a light lunch of protein and high quality fat (see, “Does Fat Make You Fat?” for more) to keep my energy steady as I power through the day. Finally, I feast like a Roman soldier in the evenings between 5PM and 8PM, consuming quality fat, protein, and healthy carbs (most often in the form of veggies). The foods I eat follow core principles of my Cellular Healing Diet. The act of intermittent fasting has changed my body in profound ways, and it’s the game-changing technique that has increased my health like never before. I can honestly say that of all the natural health practices I have used in the last 10 years it has been the most profound.

Some classic wisdom on daily meal frequency:

“During the zenith period of Grecian and Roman civilization monogamy was not as firmly established as the rule that a health-loving man should content himself with one meal a day, and never eat till he had leisure to digest, i.e., not till the day’s work was wholly done. For more than a thousand years the one meal plan was the established rule among the civilized nations inhabiting the coast-lands of the Mediterranean. The evening repast–call it supper or dinner–was a kind of domestic festival, the reward of the day’s toil, an enjoyment which rich and poor refrained from marring by premature gratifications of their appetites.” – Dr. Felix Oswald

Practically speaking, fasting is also a great strategy for the on-the-go lifestyle. Since you go for longer periods of time without food, you can avoid eating questionable fare on the road. On travel days, when in and out or airports, I simply fast until evening when I can eat a well-balanced, healthy meal that will make me feel good. The strategy works very well, and allows me to remain energized and peaceful during transit. Fasting is also budget-friendly. By eating less food you, of course, spend less money on groceries. Perhaps you would choose to spend the money saved on the highest quality foods you can afford so you can eat the most nutrient dense diet possible. Quality over quantity.

You may be wondering… am I hungry while fasting? Rarely, because my blood sugar is effortlessly regulated since my body is in an efficient fat burning mode. Therefore, I’m no longer a “sugar burner” relying upon glucose for fuel (i.e. most all Americans). Nope, I’m a “fat burner” using my body’s own fat stores for energy. This fat-burning mode is called ketosis, which has many benefits and I’ve written about extensively here and here. I also discussed ketosis in the previous article in this five part series, Health Strategy #2 (link). But ultimately, if I do experience some hunger, the benefits gained are more than worth it. And who says a little hunger is a bad thing, anyway?

Keys to Successful Intermittent Fasting

Considering how our bodies were designed, it makes sense that intermittent fasting positively impacts the body. The method works in harmony with our circadian rhythms given that humans are inherently nocturnal eaters, as evidenced by our nervous system. Fasting during the day kicks the sympathetic (“fight or flight”) nervous system into gear, in a good way, for all-day energy and vitality. Later on, the evening “feast” of good fat, protein and carbs functions to raise blood sugar enough to trigger the parasympathetic nervous system response to promote relaxation and lull you off to peaceful slumber. The large nightly meal also informs the body that it is not starving, so there’s no need to hang on to stored fat. Therefore, your body burns your stored fat for lasting energy. This is truly how you finally dip into those hard to burn areas that never leave no matter how much you exercise or what you eat. Note: If you don’t eat enough at dinner while you’re intermittent fasting, your body will remain in sympathetic mode and believe it’s not getting enough food to survive. It will then hang on to every calorie, keep you awake at night, tax your adrenal glands, and you will not realize the benefits. Worse yet, you will lose muscle and gain fat, the same thing that happens on caloric restricted diets.

Also, due to less overall food consumption while fasting, it’s crucial to make every calorie count by eating a very nutrient rich diet. I suggest consuming plenty of healthy fats, grass-fed and pastured animal protein, cultured, grass-fed dairy, and organic, non-GMO veggies and low-glycemic fruits, following principles of my Cellular Healing Diet, to ensure nutritional bases are covered. I’ve also found it helpful to consume good fat in the morning to stabilize blood sugar levels and keep you in the fat-burning zone until lunchtime, which still qualifies as intermittent fasting. Try adding plenty of coconut oil, coconut milk, grass-fed butter or butter oil and/or grass-fed heavy cream to your organic coffee or tea to start your day off right. I find the warm coffee or tea first thing in the morning satisfies the comfort we need when we first arise and takes away the psychological need for food.

The Myth of Mini-Meals to Rev Up Metabolism 

What about the popular weight-loss theory of eating 5-6 mini meals a day, which allegedly keeps the metabolism running all day? Well, it might help you drop a few pounds in the short-term, but there’s a price to pay. If you’re eating around the clock, the pancreas is constantly releasing the hormone insulin and raising your blood sugar, which ultimately accelerates the aging process via the release of AGES (Advanced Glycation End Products). Recall Health Strategy #1: the key to anti-aging and longevity is controlling blood sugar. When you’re always eating, the body never gets the chance to burn stored fat because it’s too busy metabolizing food. Dispel this antiquated advice and “think 180” by experimenting with intermittent fasting and watch what happens to your health.

When you look at all the studies on aging the message is pretty clear. If you want to age faster, eat more. If you want to age slower, eat less. However, when we look at cultures like the Okinawans, who eat much less and live much longer, they all eat to fullness. Meaning they are not pushing food away on a caloric restrictive diet; they are simply efficient fat burners and are not hungry. People always say to me, “You haven’t eaten all day”, and I say “No, I ate all day” as I am grab my own fat. When you are an efficient fat burner you are able to use your own fat stores for fuel, which provides perfect insulin and glucose levels all day with no spikes. That means you have no cravings and live longer, leaner.

Fasting Techniques: What’s Best for You?

There are various methods of fasting other than daily intermittent fasting, including taking one or two days a week to fast, or the block fasting approach, which involves fasting for consecutive days at a time. I sometimes like to take one day a week as a fasting day, while still including daily intermittent fasting in my routine.

I often have challenged clients do a 4-day block fast on probiotic-rich whey water or 100% grass-fed beef bone stock once or twice a month, which acts as an incredibly effective immune system reboot because it heals the gut and decreases inflammation (R4). However, eating within a daily compressed time window (intermittent fasting) allows me to reap most all of the benefits of longer block fasts while still allowing me to eat my favorite healing foods at dinner. It’s a win-win.

A Tool for Transformation

Fasting is simply another tool to keep in your toolbox of health strategies. The beauty lies in its simplicity and its amazing way of decreasing cellular inflammation. I’ve had much personal and clinical success with the technique, but it doesn’t mean it’s the perfect solution for you. All you can do is give it a try, keep an open mind, and stay in tune with your body. If you’d like to experiment, you can begin the transition from sugar burner to fat burner by putting yourself into ketosis. Once in ketosis, your body is burning your own fat for fuel so you can go for longer periods without food, i.e. intermittent fasting, and not get that dreaded “hangry” feeling. Remember to incorporate the diet variation technique (see Health Strategy #2 here) if you’re not getting results.

Now, if you really want to supercharge fat-loss (especially whilst in ketosis), boost anti-aging growth hormone, and get leaner than ever before, you must implement this next strategy…

Stay tuned for the next 180° Solution™ strategy #4 for your best health ever!

Other Articles in this Series:

Strategy 1: Controlling Blood Sugar

Strategy 4: Burst Training

Strategy 2: Diet Variation

Strategy 5: True Cellular Detox™

Key Takeaways for Implementing Diet Variation:

  1. Experiment with daily intermittent fasting, 1 day per week fasting, or a 3-4 day block of fasting and see what works best for you.
  2. Due to less overall food consumption while fasting, make every calorie count by eating a very nutrient rich diet. Consume plenty of healthy fats, quality animal protein, and organic vegetables (following core principles of my Cellular Healing Diet) to ensure nutritional bases are covered.
  3. Take in good fat in the morning to stabilize blood sugar levels and to keep you in the fat-burning zone until lunch time. Try adding plenty of coconut oil, coconut milk, grass-fed butter oil or grass-fed heavy cream to your organic coffee or tea.
  4. Be patient with yourself as you transition from a “sugar burner” to a “fat burner,” and incorporate the diet variation (see Strategy #2) if weight loss plateaus.

Top 5 Strategies for Your Best Health Ever Part II
Edited by Meredith Dykstra 

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Reader Interactions

Comments

  1. Mark

    June 18, 2015 at 3:38 pm

    Very interesting article. I’d be interested to know how you manage your energy levels for cycling (as a fellow cyclist) using this approach.

    Reply
    • Meredith Dykstra

      June 25, 2015 at 4:26 pm

      Hi Mark!
      Once the body is fat adapted (ketotic), you can train for hours without bonking. If you do feel energy drop, try some spoonfuls of coconut oil to regulate blood sugar and give you an energy boost 🙂

      Reply
  2. Carole Anderson

    June 24, 2015 at 1:53 pm

    I’ve been practicing intermittent fasting (the best way I know how), but it still seems a bit confusing to me. I read some things that say to skip eating anything in the morning and wait as long as you can before you eat, but this article suggests a healthy fat first thing in the morning. I also understood that you shouldn’t eat for at least 4 hours before you go to bed, but this article suggests you eat a large meal in the evening.

    Isn’t there a SIMPLE guide for what to eat when? That is, first thing in the morning, 2-3 hours later, 4 hours before bed?? I could really use some guidance here so I don’t shut down my metabolism by not eating.

    Thank you!

    Reply
    • Meredith Dykstra

      June 25, 2015 at 4:23 pm

      Hi Carole,
      Unfortunately it is not that simple. You must experiment and see what works for you. Many people, especially women, find that consuming fat in the morning maintains blood sugar levels until lunchtime. The larger evening meal spikes blood sugar enough to tell your body it’s not starving and helps you to fall asleep. Try the different techniques and let us know what works for you! 🙂

      Reply
  3. Jake

    July 6, 2015 at 2:47 pm

    Dr Pompa–
    When you discuss the health benefits for both burst training and intermittent fasting, one of the major benefits you list is weight loss. While I could stand to lose a few pounds, my main concern is gaining muscle. It would seem to me with the increase in growth hormone from both the fasting and HIIT, muscle gains would be increased after resistance training. Can you discuss this in further detail. Thanks!

    Reply
    • Meredith Dykstra

      July 8, 2015 at 11:26 am

      Hi Jake!
      Thanks for reaching out. The combination of fasting and bursting are excellent for muscle gain due to the spike in HGH, and adding in weight-training sessions will enhance and hasten your results. You can even burst with weights for a double whammy! Here’s a demo video: https://www.youtube.com/watch?v=4s9spmfOPJQ&list=PLACE902A812B5203F

      Reply
  4. Leah

    July 30, 2015 at 12:49 pm

    What about those of us who can’t go longer than 3 hrs without eating?
    My body refuses to burn fat. 3 hrs after a meal, it will demand food. I’ve been trying to eat a ketogenic diet and realized it wasn’t working. I added more carbs and felt MUCH better. I’m still considered ‘low carb’, though.
    I would love to eat twice/day, but can’t physically.
    What can I do?

    Reply
    • Meredith Dykstra

      August 4, 2015 at 4:42 pm

      Hi Leah!
      This forum is not meant for detailed responses to questions and there are many variables in your situation. However, perhaps you didn’t give you body enough time to keto-adapt and shift into fat burning mode? It can often take women a significantly longer time period than men to shift into ketosis. Also, remember the principles of diet variation, shifting back and forth between higher and lower carb periods to force the body to adapt (read the article here:https://pompa22.wpengine.com/additional-resources/180_solutions/diet-variation-strategies-quickest-ways-to-lose-weight) can yield dramatically enhanced results.

      Reply
  5. Laura

    August 31, 2015 at 12:40 pm

    Hi, I am new to the bone broth fasting, but not to intermittent fasting. My question is; if I start the Bone Broth fast tomorrow, can I have my coffee with MCT oil in the morning before my broth fast begins?

    Reply
  6. Robert

    December 16, 2016 at 2:37 pm

    I’m interested in doing the intermittent daily fasting. However, because of because of my work schedule I have to work out at five in the morning. Is this good to be in the middle of the fast and work out having gone hours and then having to go more hours without any kind of nutrition for so long? my concern is not having enough energy to perform the work out and possibly Breaking down muscle tissue.

    Reply
    • Meredith Dykstra

      December 16, 2016 at 3:02 pm

      Hi Robert!
      Once you’re fully fat-adapted, you should have no problem working out on a fasted stomach and waiting a few hours afterwards to eat. You could take in some good fat for energy if needed. Of course, days of rest and recovery are essential, and you need not intermittent fast every single day. Remember the magic in the variation! 🙂

      Reply
  7. Brian

    January 22, 2017 at 10:25 pm

    Hello, not sure if this is the right forum. I had 2 of my children vaccinated and would like to get them on dr. Pompas protocol to reduce the damage that I have done to them 🙁 I live in Canada. What are my options ? Who should I contact. What tests should be done to see what is going on inside them. Please help.

    Reply
    • Meredith Dykstra

      January 23, 2017 at 12:56 pm

      Hi Brian,
      We will send info on our virtual coaching program. 🙂

      Reply
  8. DON BLANCO

    January 31, 2017 at 8:35 am

    DR POMPA I AM FASTING DAILY WITH THE 16 TO 18 HOUR DAILY EAT LAST MEAL AT 7 FIRST MEAL AT NOON OR 1PM DO YOU HAVE MENU THAT IS OR FORMULA TO HOW I SHOULD BREAK UP MY MACROS AND TYPES OF FOOD I CAN NOT FIND A SAMPLE MENU ANYWHERE ONLINE THAT YOU
    WOULD SUGGEST LOOK FORWARD TO YOUR RESPONSE
    THANK YOU
    DON BLANCO

    Reply
    • Meredith Dykstra

      January 31, 2017 at 3:36 pm

      Hi Don!
      Here’s a 7 day diet overview for some ideas: https://pompa22.wpengine.com/additional-resources/health-tips/cellular-healing-diet-1-week-menu-plan

      And you can purchase Dr. Pompa’s diet book here with lots of great recipes: https://www.revelationhealth.com/Cellular-Healing-Diet-Book.html

      Reply
  9. April

    February 16, 2017 at 9:56 pm

    My practitioner has suggested I implement intermittent fasting with a ketogenic diet. She told me to search info on Dr. Pompa’s website as well as Jason Fung’s website. Almost everything on the two sites regarding these approaches is the same. Except one thing that really stands out to me.

    Dr. Pompa encourages using coconut oil and grass-fed butter in morning coffee because “the good fat helps to turn your brain “on” in the morning and also functions to stabilize blood sugar levels till the first meal of the day.

    Dr. Fung says “However I would NOT recommend any calories AT ALL, as it takes frightfully few calories to spike insulin and sabotage your fast. Fat is the macronutrient that spikes insulin the very least, which is why so many people are using Bulletproof coffee or some other method of adding fat (butter, coconut oil, etc) to coffee in the morning. However, I would NOT recommend this or any other source of calories while fasting, as this will be detrimental to what you are trying to accomplish with fasting.”

    What are your thoughts on this contradiction?

    Also, is intermittent fasting safe for a person with adrenal fatigue?

    Reply
    • Meredith Dykstra

      February 20, 2017 at 12:10 pm

      Hi April!
      Dr. Pompa himself often drinks just water or black coffee while intermittent fasting, but has found some people do better with good fat to stabilize blood sugar. The best way to know which approach works best for your body is to test your blood sugar and ketones, as explain in this CHTV podcast episode: http://podcast.drpompa.com/episodes/144-ketosis-q-and-a

      Always good to mix it up too 🙂 Hope this helps!

      Reply
  10. Ellie

    March 26, 2017 at 7:55 pm

    Dr. Pompa,

    Very good info! I am practicing intermittent fasting along with a keto style diet. I usually drink smoothies with lots of healthy fats mixed in and minimal fruit. I incorporate juicing into my diet daily either by drinking the juices or mixing them into my smoothies.

    Do you have any advice for a type 1 diabetic following this type of diet for healing purposes? I am currently spilling ketones (not due to high glucose levels.)

    I am also dealing with long term toxic mold exposure, hashimotos, and fibromyalgia. My goal is to alleviate symptoms and this may be a long shot, but I’m also hoping to possibly reverse and heal my autoimmune conditions.

    I would appreciate any useful info or advice. Thanks in advance!!

    Reply
    • Meredith Dykstra

      March 27, 2017 at 2:55 pm

      Hi Ellie,
      Thanks for reaching out. As with any health condition, we suggest a Multi-Therapeutic Approach, as it’s never just one thing that gets people well (like diet change). Learn more here: http://podcast.drpompa.com/episodes/117-multi-therapeutic-approact-mta

      Detox may be very key for you too, you have a few options for coaching services:

      To contact Dr. Pompa’s office for comprehensive, virtual detox coaching, please email [email protected]

      To locate a detox practitioner in your area, search by zip code here: http://truecellulardetox.com/practitioner-network/

      OR check out our virtual, self-guided True Cellular Detox® program which walks you through the detox process online (included all supplements and test kits) here: tcdforyou.com

      For detox product support and ordering, please contact Revelation Health at [email protected] or call 888.600.0642.

      Reply
  11. Brian

    August 23, 2017 at 4:38 pm

    Hi my name is Brian
    I am on your cell detox system & I just started the brain phase , I am diabetic & take insulin in the morning
    Question is , how do I fast with out going into a drop in blood sugar ?
    Thanks

    Reply
    • Meredith Dykstra

      August 24, 2017 at 9:41 am

      Hi Brian!
      Thanks for reaching out. Are you working with a practitioner? Feel free to contact our store for product support at 888.600.0642 or email [email protected] 🙂

      Reply
  12. Jock Crook

    August 28, 2017 at 9:57 am

    Hi, I just want to thank you for your page / youtube postings. They have been a big help & inspiration. I am on my 71st day of a water fast & doing well! I started the faste @ 345 # & have lost 95# while fasting (I was up to 355# before the fast). LI have seen other significant other health benefits as well, not the least of which has been improved circulation in my legs. I have a history of blood clots coupled with diabetis & nt ulcesrs on my legs that take months to heal, and my legs are usually a deep purple color. Since fasting my ulcers cleared up, are completely healed, I see news skin, the color is normalizing, & other signs of improved circulation & healing!

    Reply
    • Meredith Dykstra

      August 28, 2017 at 2:18 pm

      Amazing, Jock! Thanks for sharing, and keep us posted on your continued health journey and results 🙂

      Reply

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Disclaimer: The entire contents of this website are based upon the opinions of Dr. Daniel Pompa, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as noted. 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. Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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Dr. Pompa does not practice conventional medicine. More specifically, he does not examine, diagnose or treat, or offer to treat or cure or attempt to cure, any mental or physical disease, disorder or illness, or any physical deformity or injury; and Dr. Pompa does not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.

Dr. Pompa has retired from chiropractic in order to more effectively pursue his dream of world health.

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