FASTING GUIDE
(EVERYTHING YOU NEED
TO KNOW)
Fasting is one of the most powerful ways to reduce inflammation, burn fat, repair
damaged cells, and reset your entire system—naturally, and without pills.
But here’s the catch:
If you don’t know what you’re doing, it can backfire—leading to fatigue, brain fog,
sleep problems, hormone imbalances, and even muscle loss.
This guide will show you how to do it safely, effectively, and with real results you can
feel.
Fasting Benefits You’ll Actually Notice
Lowering insulin and turning on fat oxidation
Heals your cells through autophagy (your body’s clean-up system)
Boosts mental clarity by raising ketones (brain’s cleanest fuel)
Lowers inflammation, helping with joint pain, skin, and gut issues
Balances blood sugar, helping reverse insulin resistance
Improves digestion, less bloating and more regularity
Activates AMPK, your “metabolic reset switch” that supports energy and
longevity
Types of Fasting (Choose What Works for You)
16:8 -16h fast 8h eat, Daily use, fat loss, mental clarity
20:4 / OMAD - 20h fast 4h eat, Simplicity, Appetite control
24-hour fast - 1 full day Metabolic reset, inflammation
36-hour fast - 1.5 days Insulin sensitivity, deep fat burn
72–100-hour fast - 3–4 days Deep repair, autophagy, chronic issue reset
🧬 The 100-Hour Fast
Deepest Reset Your Body Can Get
How to Prepare and Survive a 100-Hour Fast
Train your body first
Don’t jump straight to 100 hours. Start with 16:8 → 24h → 36h → then try 72+.
Use electrolytes daily
1 tsp salt in water
Magnesium glycinate or citrate (400mg)
Optional: LMNT or Redmond Re-Lyte
These prevent cramps, headaches, and fatigue.
Drink at least 3 liters per day. Add lemon or apple cider vinegar if needed.
Use support tools wisely
Black coffee (helps ketones + appetite)
Green tea or rooibos (reduces cortisol)
Avoid intense workouts
Stick to walking, light yoga, or stretching. Save heavy lifting for after the fast.
Listen to your body
If you feel extremely cold, weak, or anxious—pause the fast. Safety first.
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How To Break The Fast Properly
First: Bone broth + steamed veggies or soft eggs
Wait 30–60 min
Then: Small protein + cooked starch (e.g. rice or potatoes)
Add salt or electrolyte water before and during refeed
How often?
Do a 72–100 hour fast 1–4x per year. Focus on daily 16:8 for long-term results.
Best Fasting Times (Based on Your Body Clock)
Your body has a rhythm—it’s called your circadian rhythm. Eat in sync with it:
Don’t eat right after waking up (cortisol and insulin are high)
Don’t eat right before bed (melatonin makes you insulin-resistant)
Best eating window: 10am–6pm or 11am–7pm
This is when your body is most insulin-sensitive and metabolically active.
🥘 How to Break Any Fast the Right Way
Breaking a fast is just as important as the fast itself.
💥 Avoid:
High sugar (juice, candy, pastries)
Heavy fat (pizza, burgers)
Raw cruciferous veggies (too rough after fasting)
Eating fast or bingeing
✅ Do this instead:
Start with:
Bone broth, warm veggie soup, or cooked egg
Optional: 1 tbsp apple cider vinegar in water
Then add:
Light protein (chicken, fish, eggs)
Cooked starches (potatoes, white rice, squash)
Final meal (if eating more):
Heavier foods like meat, fruit, or full meals
Eat slowly. Chew everything thoroughly. Your digestion is waking back up.
What Does and Doesn’t Break a Fast
✅ Doesn’t break fast (safe in any amount): ❌ Breaks your fast:
Water Sugar, honey, juice
Black coffee Milk in coffee (1 tbsp is borderline)
Tea Protein shakes or collagen
Electrolytes (no sugar) BCAAs or EAAs
ACV
Herbal tea ⚠️ Might break fast (small amounts okay):
MCT oil (under 100 kcal)
Bone broth (during long fasts, ~50 kcal max)
@kashkhanofficial [email protected] www.kashkhanofficial.com
