My Evidence Based Fasting Protocol
Ten years ago, I weighed 300 lbs. Last week, I finished a 72-hour fast with zero cravings, arthritic pain GONE, and a metabolic reset that left me buzzing with energy. Spoiler: It’s not about ‘starving’. it’s about strategy. Here’s how I hacked fasting to heal my insulin resistance, drop weight, and finally break free from carb addiction (plus the exact meal I ate to break my fast without undoing progress!).
First, a little background: I’ve been healing insulin resistance for over ten years now, and quite honestly, I’m proud of myself. It has always felt like a chore, and maybe it’ll stay that way, I don’t know. I hear about people who only crave steak and never think about pumpkin pie at Thanksgiving, but I’ve never met one in person.
One key difference between sugar and carbohydrate addiction and other addictive behaviors is how socially acceptable it is to indulge in sugar-laden foods. Society often overlooks or even encourages the consumption of sugary treats, particularly in celebrations and social gatherings. While smoking and excessive drinking are generally viewed with disapproval or concern, consuming high amounts of sugar or carbs is normalized and often not seen as a serious issue. This societal acceptance makes it harder for individuals to recognize the harmful effects of their addiction and seek help, as the behavior is not stigmatized in the same way other addictions are. Overcoming carbohydrate and sugar addiction requires a combination of awareness, gradual changes, and supportive strategies
In late 2023, my healing journey took a new turn when I made an appointment with Dr Rob Cywes’s nutritionist. Lord knows I sure enough couldn’t afford an appointment with him!
Seeing one of these influencers is so expensive, and he was booked out for nearly a year! Sheryl was amazing, and encouraged me to start a fasting regimen on the days that I work a 24 shift in the ER, which I thought was a fantastic idea because I only work five shifts a month. I spent all of 2024 doing 24-hour fasts on my shifts, and both the nurses and my patients thanked me for the change. No irritability, no moodiness, just quick decisions and plenty of joy!
It has been magical! I’ve dropped a little weight with no other interventions, even eating enough carbs to come out of ketosis once in a while. Most importantly, I feel a sense of pride for my achievement. That’s important for a girl who comes from addict parents and has struggled with carb addiction her whole life. I thought I had it made when I avoided addictions to nicotine, alcohol, and drugs!
I’ve been toying with the idea of a 72-hour water fast for a few months, but I finally found the courage to do it last week! It started with a routine at-work 36-hour fast, and I kept it up from there. Day two was difficult because I was home alone, and that is when I am the most tempted. So as soon as I was done seeing patients, I ran out to do errands until my family got home! I knew I needed the accountability that my sweet hubby would provide. That night I slept like a baby. Honestly, one of the best nights’ sleep that I can remember!
I woke up on day three feeling great, full of energy, and weighing three pounds less! Around 1pm, I hit a wall of fatigue. Fortunately, it was a lazy day with family, so I was able to relax for an hour or so… my blood sugar was 55, and I am sure that’s why I felt so tired. It wasn’t a stressful day, so I didn’t have to rely on cortisol to bring up my blood glucose. I rested while my liver did its job and brought my blood sugar up. Our Creator knows what He’s doing!
The rest of the day was rough, I can’t lie. I spent the last six hours watching the clock and sucking down sparkling mineral water. But I did it! And I treated myself to the most nutritious fast-breaking dinner! Steak for protein, avocado for fat and polyphenols, sauerkraut for probiotics, and fresh turkey eggs from a friend just because!. Look at my family’s dinner! My gut loves me! And guess what? I woke up the next day another pound down!
Benefits of Extended Fasting (24+ hours)
| Benefit | Personal Insight |
|---|---|
| Autophagy Activation | I tipped the scales at nearly 300 pounds before I started this journey... I need some autophagy! |
| Improves Insulin Sensitivity | My primary goal, to be honest. People who are the most insulin sensitive live the longest. I was 43 when my youngest son was born, so I have to live a loooong time to dance at my grandchildren's weddings! |
| Weight Loss | I'm "big boned" as they say, and I carry 170ish pounds pretty well. But I still would like to see 155 pounds again. |
| Hormone Regulation | Fasting increases human growth hormone (HGH), aiding muscle maintenance and fat metabolism. I gained two-tenths of a pound of muscle without strength training! |
| Digestive Health | Our guts need a break sometimes! Certain bacteria, like akkermansia muciniphila, thrive during fasting and improve gut health. |
| Reduced Inflammation | I had a hard time believing this one, but my arthritic knee literally stopped hurting on day two. Zero pain! |
| Immune System Reset | Regenerate white blood cells! Since fasting during ER shifts, I’m less prone to colds and flu. |
| Lower Blood Pressure | The only patients I see who get off BP meds successfully stick with fasting and low-carb nutrition. Insulin is the driver! |
| Detoxification | With no incoming food toxins, the body can focus on clearing stored waste and toxins. |
| Enhanced Mental Clarity | Ketones are cleaner brain fuel than glucose. And yes—your liver makes the glucose you still need! |
| Relationship Reset | Helps me identify emotional or compulsive eating. I’m more mindful after a fast. |
| Appetite Regulation | People say fasting resets hunger cues and reduces snacking. I’ll let you know! |
Disclaimer: Always consult a healthcare professional before starting an extended fast.
There is work that needs to be done before the fast to ensure your health and your success. You need to closely monitor your blood sugar, ketones and blood pressure throughout your fast. And you need close access to someone who can guide you if you discover that your blood sugar is too low or your ketones are too high.
