Ep. 15 - 72-hour Extended Fasting, Fasting Advice, Longer Fast Prep | What to Eat Before a Fast | How to Break a Longer Fast | Begin Fasting with Your Free OMAD Fasting Plan

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Hello, I'm Dr. Scott Watier. And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.

This podcast is about using fasting as a tool to regain your health. Achieve ultimate wellness and live the life you truly deserve.

Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss and health and wellness to the science of lifestyle design.

We started fasting for life because of how fasting has transformed our lives and we hope to share the tools that we have learned along the way.

Hey, everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Watier and I am here with my good friend and colleague, Tommy Welling. Good evening, sir. Good evening, Dr. Scott. How are you? Awesome, man. I cannot wait to get into this topic tonight because it's all about you.

I love talking about myself. So let's get right into it.

You know, in all seriousness, you know, stories. They have a lot of power, you know. And. When we talk about these longer extended fast, we've gotten a lot of questions about how to actually make this happen. So tonight we're going to be talking about your 72 hour fasting experiences and kind of what to expect the tips, the tricks, the pitfalls, the mindset, the motivation, how you appreciate it and the preparation, all of that. Right. And you know, you are the person who opened my eyes to this world, the fasting. And it really allowed me to get my life back in terms of regaining my health quickly after searching and researching and trying and failing year after year after year. So these fast, the ones that you encourage me to do, the longer than the intermittent that I had tried and failed, that I was really powerful. So I'm excited to kind of pick your brain and get some of that some of that knowledge out to everyone that wants to kind of push the envelope but doesn't really know where to start.

So, yeah, it's going to be a good a good conversation. We've we've gotten a few questions like that from since the beginning and we gave some people some good advice, too, and help them get going with it. But you know where you where everyone starts with the fast start guy that's centered around a piece that everyone can kind of wrap their mind around. Typically a one meal a day kind of pattern, which is really, really powerful. But it doesn't take too long before you kind of get the itch and you go. I wonder if I'm ready for a longer fast. But it can also feel uncomfortable where, you know, it feels like you're kind of walking off of a cliff or kind of going into a into a dark tunnel by yourself where you you say, I've never gone this long without food. Can I do it? What does it take? Do I have some sort of reassurance, some sort of confidence, you know, with me that I can do it?

Or even just this question, why would you do it? Right. So we'll get into that in just a second. Like, wait, why? Why would you? Because that was the reaction I got in the beginning to my life's like, what are you doing? So you guys notice we've got a lot of questions.

I've been asking you for questions. So last episode, we did a great review of some of the main questions that came in and just keep it coming. So I drop a question anywhere. Doesn't matter. Info at the Fasting for life on the podcast drop is a five star review through Facebook attacked us contact us page.

Wherever you have questions. Whenever it pops up, just reach out. Let us know and we're going to keep rolling out those Q and A's. And if Instagram. Yeah, Instagram right in that rolling. Yep. So if yeah. If you start, if you have a question come up just just get it to us because we've realized that there's a lot coming in so we're probably gonna be doing some more the Q&A conversations more frequently. So if you listen to it, go back and listen. But yeah. So I want to start off Tommy with that question that I just asked you and then gave you a second to think about it. A little peek behind the curtain is why 72 hours, right? Like, why would you possibly. Yeah. Twenty four hours is sweetspot. Like so many people get unbelievable results for twenty four hours, 18, six and depends. Intermittent. Depends if we're talking about metabolic disorders or weight loss resistance or yo yo dieting, that kind of thing. Twenty eight. Eighteen six. Yeah. OK. Twenty four sweetspot. Something special happens. But the real magic is pushing it past that. So why 72?

I love 72. I don't know. I feel like you're you're a sweet spot. Was a little was a little shorter. You didn't like the 72 so much, but they were always kind of my favorite tool. I think that was because. 4:48 My sticking point was always that first dinner that I was getting passed and that was just kind of a mental sticking point. So once I got past that first dinner where I decided, yeah, I'm sticking to this. I'm doing 48 or 72 or maybe it's a five or seven day. Once I got past that first dinner, nothing else really ever tempted me or hit me with any sort of any sort of like mental sway after that. So it was always easy just to stick to it. The hunger just goes down and the energy goes up. I mean, it's increasing the entire time.

And you know what you what you'll learn after a few of them is the lower your carbohydrates, the more kind of ketogenic low carb you are preparing for that fast, the better you'll be, because it'll make that 24 to 36 hour kind of energy transition a lot smoother for you. Whereas I've made the mistake of being really carbohydrate rich going into it. And, you know, let's say there was a holiday or a celebration or something like that. And then I was gonna do a seventy two right after that. And then just feeling kind of a crashing nappi, you know, feeling 24 to 36 hours into it and you just loaded so many golden pieces of information in there.

So sorry about that. No, you're good. That was I mean that's what I wanted to start with the question. Right. This episode's about you. Tell me so. And by the way, you're unbelievable results and how you've been able to maintain it. And I know you will discuss where you're pushing to in the future from here. I don't go there now, but, you know, so why are you doing it?

And, you know, for you, it's it's the tool. It's the one that gets you in control is what I'm hearing, gives you the simplification you need with your schedule. It allows you to kind of navigate and enjoy, but also be able to get results. There's kind of a good summary.

Yeah, it is. And what you what you really touched on there is there's a psychological power that comes with clearing out the glycogen stores, which happens in your first 24 to 36 hours of a fast depending on how glycogen rich you are. So how many how rich your carbohydrates have been leading up to the fast.

And.

There is a there's like a floodgate that you open once you clear through their glycogen stores and then you're still continuing the fast pass that 24 to 36 hour point, that's all fat that you're burning at that point. So one meal a day is powerful because you're really only going to be able to to squeeze into one meal somewhere between six hundred to a thousand calories somewhere in there for most people, which puts you in in a large deficit. Your glycogen stores are going to be down. You're gonna be burning through the fat a little bit each day, you know, on a continuous basis. But when you go into a 70 to or even longer, it's just pure fat coming off of of the scale. You know, basically after day one. So you keep hopping on the scale, you may see half to two thirds of a pound that you're down every single day. And most of that's not going to come back at your initial five pounds glycogen depending on how you how you eat when you come off of the fast. Probably most of that's going to come back on, but you're still going to be much lighter than when you started. And that's not you. Psychologically.

Yeah. And that's it's that. Were you like who. This is working right. Never mind. You feel better but you see it because everybody, everybody, everybody looks at the scale. Let's just let's just get that out there. Right. So there was powerful words you said about the glycogen. So the glycogen is what? The short term. So if your body save a big meal, lots of food, lots of carbs, your blood sugar goes way up. Right. Your insulin spikes, your blood sugar goes up. Your body's trying to get the blood sugar out of the bloodstream. So it's like, hey, let's pack it in the liver, because that's what it does. It's a short term storage, right. So you go grocery shopping and you fill the fridge and you fill the freezer. Now, if you've got a bunch of leftover stuff, you got to put it in the deep freeze. Right. Like it has to go somewhere. So the body's Ispent. Yeah. Where do you draw there. So the glycogen.

Yeah. That's why I don't live up there anymore. It's too cold man to go. So it's got to go. So that glycogen once you get past that 24 hour mark you're starting to really clear some stuff out. And you know that that people get to that point it almost seems like and they're like okay I'm gonna go back to doing it.

I just can't get past it.

Just one meal. A day's good. Right. And that's great. You do that long enough, you're gonna see amazing results. So what do you think it is that hold people back from pushing past that accountable?

Well, not accountability, but community. Somebody to say, hey, you know what? No, no, you're right on the verge of something huge. Just do that again. Okay. Remember how easy that was to get the twenty four, right. You just said it was no big deal. Okay. And then I had my meal. Okay, great. Just get to that point again and then start pushing the envelope. Start with an additional. Who knows. You know it doesn't matter for hours, eight hours, 12 hours go past it and then you'll see that hunger doesn't just keep coming back. Those waves don't get any more serious. They get less serious after that. And the energy actually starts to really pick up at that point, because then you start seeing an increase in your growth hormone, in your adrenaline, and you're not you're no longer having to to switch your metabolism over from carbohydrate burning mostly over to fat burning. It's already switched. So then your body goes, what is this? What is this hundred thousand two hundred thousand calories worth of storage that I've never tapped into? It's like it's like a kid in a candy store. Right at that point. It has access to everything. And then it's it's just free to go and it revs it up. That's why you get that 15 percent metabolism boost. Now we talk about that. That's when it comes in.

So there is one of the fears. It's, oh, I have to eat right. Oh, I'm concerned. I get headaches. Oh, my metabolism. Oh, my. Like my wife or my husband. My genetics. Right. My diet. There's a family curse. Yeah, my doctor. Right. Oh, I'll be too hungry.

I'll be too tired. Well, all of that is bunk because it's the actual opposite that happens. So I want to frame this. And I just came up with this. So here it comes in in the start. The priest start, slash start right the middle and the finish show we're talking really about like the power and control that you have with the 72 hours. Right. And just pushing a little bit more. So we talked about some of the fears, but like getting ready to do one of these. You know, you mentioned removing that. Like a lot of people will indulge, try and go crazy, knowing that they're going to go into a longer fast if they're beginners. A and speak to what that does in that first 24 hours.

It makes it to where you're a lot less excited about doing your next. That is way too nice. It's unbearable like the naledi, the hunger.

You're just like, oh, no, what did I do and what do you want to do? Go back to it. So for you, what do you do to prep specifically to start a 72 hour because you do these frequently like this, 60 to 70 to the longer like. Yeah. What do you do to prep to get ready?

Well, you know, like so just to speak to that lifestyle wise date nights are really important thing in my household and for myself and for my wife. And so that's Wednesdays for us typically. So I'm I'm working around that, which means, you know, so. So we posted about about my current fasting plan right now. So I'll be starting a seven day after tomorrow. And so I'm trying to get the days right here. So so when when I'm designing my fasting plan for the week, I'm working around things like that. So the power comes in the longer fast. I like the longer fast. I had, you know, severe insulin resistance. You know, just over years and years and years. So those were really, really therapeutic for me. And so to get those, I was looking at a window. Usually somewhere between 48 to 72 or maybe even ninety 96 hours, but some seven days here and there as well. What is.

I think the seven days. It's not about weight loss. That's about breaking habits. It's about resetting. It's about mindset. It's about pushing yourself farther. So that's a whole another gas station for another day. But seven. Awesome. They are. I love it. Dave Oh, my gosh. Day four, five, six, seven are just amazing.

So you feel that you feel invincible? Yeah. At that point, you're just like, yeah. OK.

I want to. Not me. I want to bring up the person that just reached out to you recently about where they're at in their process and the changes they've seen about their on day nine. But I think we should say that. Oh, yeah, I should say that. So. Yeah, I know. Well, I'll let you be the judge on that. But anyway, so when you starting the process so you really look at it from, OK, how is am I going to get the results I want or maintain the results I've already gotten because you've lost what, forty five plus pounds and they have to keep it off. Yeah. Yeah. So unbelievable. Right. So this is a tool that you use and you put it around your values. So you have a date night. Right. You and your new wife. It's valuable. So now you've got a way to plan that you're going to go and kind of push the envelope a little bit and get down to that end goal. Right. So that's something you do to start and plan. So what else do you do to get ready to do a 72?

Well, so I make sure I'm mentally and in the right spot.

You know, just pretty much the day leading up to it where I say I typically lead into it with a one meal a day or maybe just like a one meal with with something just a little smaller before then. So maybe like a one and a half meal. I I make it a point not to go excessive on carbohydrates because I'm I'm just gonna be paying for it the next day. If I do where it's it'll make for a rough morning and a rough afternoon as a sleepy time. You know, as you kind of make that switch over in the ketosis 24 to 36 hours later. So I just make sure to get hydrated and good night's rest. And I try to get a lot of work done. So I'm not going to feel any pressure to, you know, get a little less sleep during during the 72 hour fast, because sleep is just it's huge. It's huge for your results. Your mental stamina. You're like. There's so much mental fuel that you can leverage during any longer, fast and in less sleep. Just just kind of drains that power.

It's just like wipes it out almost. It's almost like it's just it's no one void at that point. So, yeah, that's huge. Is making sure you get a good night's sleep and then obviously removing as much stress as you can. You know you know you know, I like to have a lot to do. So I want to kind of transition into the middle portion of this. You know, what do you know? What are things that people can look out for? Or, you know, things that can trip up or things that you do to make sure you get through that 48 hour dinner to make sure that you're going to push on and hit that 72 hour goal. You know what? What are some things that you do? I know I like to stay busy, but yeah.

Busy is key, especially in the beginning, because that mental fortitude, you know, it it strengthens over time. So when you first starting this, you're not going to have that as much you'll get there. You know, keep pushing it. And if something happens, you get derailed. Get right back on. Don't. Don't let it mess you up. Don't dwell on on a loss or falling off the wagon or whatever. Whatever old kind of judgmental patterns that you may have from calorie restriction and and really thin calorie counting, you know, margins that that a lot of us became accustomed to. So just keep focusing on the wins for it. Plan out some some projects, especially when you're first getting into your longer fasts and then maybe during your your trigger kind of times, like if someone in the house is cooking something that, you know, you would really want to eat. But you want to get this fast. You want to push yourself. OK. Well, then maybe remove yourself from the situation or at least be busy in another room. Go work on something.

You know, leave the house. Go for a reality. Go get don't go get groceries. That's a bad idea. Go, go, go. Do go to the go to the lumber store. Get started. Project, but get out of the house if that's your tough time. One hundred percent good people. Yeah. There they go. That bath in the ark. Go to the park. Take the dog for a walk. Just get out if that if you know. So that's huge.

Go out of the car, do some chores like you'll be amazed at how much energy you can harness, especially during some of those longer fast. Like it's crazy as your metabolism ramps up and then your time freeze up and you get it. You get some extra money in there too, because you're not spending it on food for several meals in a row. It adds up.

Yeah, you're spending less time in the kitchen, you're spending less time eating, you're spending less time in the bathroom like you've got a lot more time. So, yeah, just if if there's someone if you have a, you know, a higher stress time or a time when you tend to. If you've been doing intermittent or 24 hours, that's huge. I can't believe, man, I forgot all this stuff, you know.

I just forgot I just forgot all the stuff that you kind of helped me work through in the beginning and you just been doing it longer than me. Surely. No, no, no. Don't do that. Don't do that. We're talking about that in just a second. Right. Yeah. I messed up coming off my first 72 hours. Yeah. So what do you drink for you during during the middle the middle portion. I always like to drink a lot when I start. Like, I try to get like 90 ounces of water in like that first morning. That's just me.

I usually do like thirty six ounces of water at the beginning of the day. Some black coffee, maybe just a splash of creamer.

Here, there. I'll mix it up with like some maybe some some unsweetened chai tea or like some vanilla tea or something like that. I I keep it pretty simple, I guess. I developed a taste for black coffee as a whenever I was working out at 4:00 in the morning and then I would just grab some to go kind of help me fuel up.

So that that's that's pretty much what I do. Good. Good.

Anything where because one of the things we'll hear or people start pushing through is that their body starts to level out. So, you know, their kidneys start to clear the excess fluid out, electrolyte loss. Those types of things. So, you know, fit like bouts of like almost like losing this fatigue, dizziness, that type of thing. Yeah. You know, in those periods, there's some some easy things that we can do to kind of keep you moving forward because it does happen when you're just starting and figuring this out. There are times you're like, OK, this is weird. I feel weird. I'm not hungry. But what do I do?

It's something weird. Yeah. And if you're not really sure what to do, it can.

I don't know. I guess it could make you question what you're doing a little bit. Yes. Yeah. That's a dangerous thing. So yeah, I don't get those anymore because I think I think when you're really susceptible to those is the more weight you have to lose, the more your metabolism and your your body composition is out of balance, the more likely that you are going to feel those relative changes in your in your blood glucose, in your blood pressure, blood volume. And then you're going to feel like those those just micro changes in blood pressure and things like that. So when those happen, a swig or two of a pickle juice. I like even a like a like a pickled spear. I've talked about before. Or, you know, you can do some some trace minerals, some drops of trace minerals in some water, things like that, I mean, you know, even if if all you had on hand was like a couple of sips of orange juice or something like that, like I don't typically recommend something like that, like. Right. Yes. Technically, I guess you'd say it's it's breaking the past. But at the same time, if you going 72 hours and, you know, you felt a little weird and then helped you make that helped you feel better to where you could continue and, you know, finish it strong then then create that and then next time it's gonna be so much easier to.

So, yeah, I went back through my journal and it was pretty eye-opening of like some of the things I was doing those first longer fasts. So I was doing like sea salt with water like first thing in the morning. Well, you don't really need that. You know, I just felt better about it. So I when I get those feelings of like fatigue or like that kind of feeling, I would do just a teaspoon of salt of sea salt or trace minerals in a big glass of water. Get that down. And within 15 minutes, it was like, boom, right? Yeah. So, you know, especially if you're dealing with, you know, diabetes and medications and things, you want to make sure that you are working with a professional, your doctor, that is knows what you're doing. But because the whole juice thing to me triggers that, oh, my blood sugar is gonna get too low, I need some juice. Well, yeah, no. I can if you're doing things drastically wrong. But, you know, anyone can do these longer fasts. But in that if you ever feel ill yet, obviously, you know, eat, take a break, eat and then next time you'll do sixty one hours instead of 60. But. All right. A little bit of salt water. You like the pickle spear? You know, kids stick to the water and the black coffee, the tea and you'll you'll get their day to day and a fly by.

Yeah. It's crazy how much easier it gets. I mean, you know, just imagine, you know, you're down three or four additional pounds, you know, between this fast and the next fast. That's that much less that your body has to contend with. You know, to try to push all the blood volume everywhere and to just try to take care of those, you know, enlarged fat cells. It's just it's it's working harder. And it it it's not easy to do and it's that much easier the next time.

Good. Good. Good stuff.

So let's let's go to the third part. So when you're about to end your fast, right, what are some things that you do think about? I know it's tough because you just you're you're so routine in this now. But like, what do you what are your recommendations for that first meal coming off your first longer fast?

I don't I don't like to just break it with a meal because I like to take the excitement away from from that meal because it's excitement after 72 hours means potential to overeat. Huge. This is huge. Yeah. I mean, and maybe this is this is something you guys listen up if you haven't done a 72 hour fast. Me and Scott, we've we've done it the wrong way. We've come off the fast. The wrong way. So pay attention. OK. Write this down. Just breaking. It was something oring like a small handful of Allmans. Thirty. Forty five minutes before I know I'm going to be actually eating that.

That's a that's a big thing. And that that really helps. What do you find?

Yeah. No, I'm just sitting here thinking about that. I just thinking about the first, first, long, fast I did. And when I say it coming off and I'm sure I've told the story before, I felt awful like I made bad decisions and I all good healthy food. It's not like I stop and get a pizza and wings on the way home. Like I was like. Yeah, yeah. This is like grass-fed burgers and raw cheese. And we had salad and. But I just need to eat everything that I had been eating like a day and a protein bar and this and that. So I'm sitting here going what I do not because I'm thinking I'm like, okay, what do I actually do now?

I eat a smaller portion of the same thing than I would normally eat. And yeah, it used to be I would eat more a bigger portion or give allow myself to go back for seconds. Right. Right. Because restriction never works. Like that's why, you know, all the weight loss programs out there don't work because ninety eight percent of the population can't stick to restriction long term. Right. So when we're looking at what I do now is I was just thinking about dinner tonight. You know, typically I would have, you know, snacked on a few things before dinner. You know, if we're getting the kids something to hold them over an apple and almond butter, I'd have a bite or two. And, you know, I had some glocke and some chips and I have a couple of these. But now I really just hold off on all that and I just sit down and have a small portion.

And that's it.

And when I'm consistently doing that in my shorter fast, because I do a lot of the one Miller days, it's actually easier to do on the longer fast, which is opposite of what I would have thought originally.

Yeah, you know, because you you depending on exactly how you eat before you what you go into a 48 or 72 or heck a seven day.

You know, that really does give enough time for for you to, you know, clear out all the old food from your body. Everything just kind of tightens up. I mean, you know, they talk about your stomach shrinking. Yeah. You know, there is some elasticity. There is some some truth to that. So you don't you don't need as much to feel, you know, those feelings of, you know, physical stomach distention that tell us, hey, I'm I'm getting full. Maybe I should slow down now. Do it. But it can still take some time and some time for the hormones to kick in and start telling your brain, OK, time to slow down. So I would just recommend break the fast a little bit beforehand with something small plant to eat smaller than you think you're going to want to then. Yeah. And then just span it out over a little bit more time than you normally would. So give yourself a chance to catch up.

Yes. And you don't need. This is something I just need to say because it just popped into my head, this whole mindset of, you know, feeding or re feeding in. Right. You don't need to re feed the whole point of doing the 72 days to clear stuff out and lose weight. You're laughing. And I'm close to my head down. Yeah. I know. I know. I know. No audio medium. I'm talking about visual things. So thank you. It. Yeah. Just you got to start losing some of that terminology. And that's one of the things that we talk about in the mindset of using fasting as a tool.

And the simplification of it is like you've got to let go of some of that old school stuff. So like the whole idea of feeding and non feeding days.

No, it's this is your day and this is your meal, right. And this is what you're going to eat. So you don't have to re feed, which I knew. And I still want to eat all the food. So just. Yeah. Keep it simple. Eat balanced. Right. And it's gonna work itself out. You'll see. You'll see how easy it becomes.

Yeah. That term re feeding.

I mean it's psychologically dangerous because it it has an inherent feeling that I need to rubber band, I need to make up for some of that lost time. Right. And I have. I have. Road that I have to make up for. But that's just not the case. It's the opposite. Like you said.

Awesome. All right. So let me go through just a quick little recap here. Just so if we if any of the things that we missed out. So when you're prepping for your first longer fast, you want to avoid the big indulgence prior to you want to make sure that you have a plan so you can get a good night's sleep. You can, you know, step start hydrated in the morning. You want to have projects and know your cues off at a certain time of day is a little more stressful or, you know, you're going to your family is going to be cooking dinner, you know, go get out of the house, go for a walk, you know, take the dogs to the park, etc..

Oh, just one second. If this is your first time going into a 48 to 72 or a longer fast, I wouldn't recommend it around a big social gathering, something important, a holiday, something like that, that it can be done. It's just there's even more resistance to a situation like that. So if if you need to plan, you know, to do it, whether it's Thursday or next Monday, push it off by a couple of days. It's gonna be a lot more enjoyable and easier to kind of get through without that resistance.

I mean, I've been on a date night where I didn't have the food and the like. The date night portion doesn't work. So, yeah, huge. Never mind this big social gathering or an occasion or birthday. Not fun. Doesn't work. So the other thing I'd say, too, is on that similar point is start your fast with going to bed. So eat dinner. Stop eating. And then go to bed because you're going to get that immediate 8 hour jump start.

So and physiologically, it's a good thing to do, too, because you're gonna clear out your your blood sugar.

So you push on more. If you're used to eating at seven or eight o'clock at night, go five, six o'clock, four o'clock, you're not going to be hungry by the time you go to bed. Right. And then you have an additional few hours to jumpstart it. Yep. Yep.

And then going through the middle of it.

So stay hydrated, you know, drink coffee, drink tea. If you're not a big caffeine person, you can do soda water. If you do have those moments where you feel like a little like little you know, a little tired, little like kind of a little off where you're like, okay, this is different. Not used to this. Now the hunger will continue to go down. So you can only do the water, the trace minerals of pickles, spear, you know, stay busy again. You're going to you're going to have more time. So make sure you get some stuff to do. And then when you're coming into the final stretch. Right, you want to, like Tommy said, not dive right in and try to re feed. You want to start the process with a small handful of something. Give yourself a little bit more time. Keep in mind that you don't need you probably need less than you think you do. And you're gonna be surprised at how how amazing this really is.

Yeah. Yeah. Restrict Europe your options. You know, don't give yourself a buffet. Don't don't break the fast.

Tommy, just say it. Don't do it. I did. I get it. Yeah, don't do it. Got it. Yeah. If you don't know what he did, then, you know, go back and check the previous episodes. Yeah. You'll hear the story again.

So. All right. Thank you, Tommy, for once again, man. It's amazing. You know, we do this stuff that you and I talk about this literally every day in some form of text or email or I updated this or this comment came through. And I just I still needed to read. Hear what what you just said.

So, yeah, going back to the basics is huge. I mean, it's powerful and it's it's it's fun to relive. And, you know, if you guys are listening and you're just going through it or you've never done a 70 to, it's it's amazing.

It's going to change your life and it's going to get a little different every time you do it and a little easier and more natural. And I mean, you know, eventually you'll be a pro.

Awesome, awesome. Cool. So as we wrap up, I want to give you guys an update. The Fast Start guy'd mini masterclass. So if you've not gotten our fast star guide yet, go over to our Web site, the fasting for Life.com or at the fasting for life on Facebook. But if you go to our Web site, there's going to be a button at the top. You're going to download the fast start guide. And that's going to give you access to our new mini masterclass, which is a deep dive. It's 20 minutes, six short videos and a quiz that kind of give you it gives you everything and gives you all the tools, the explanation that you need, along with the p_d_f_, the fast start guide itself. They go hand in hand. We want you to start fasting like a pro as soon as possible. You start seeing the results, you're not going to stop. So it's it's that simple. Head over to the Web site, download that that fast our guide and sign up for the free mini master class. And then also we'd appreciate. Any feedback in terms of reviews? We like five star reviews. We also like comment. Love them. Yep. Right. And and we we also like question drops some questions in there and we'll keep putting them into our Q&A episodes. I want to start rolling out so.

Absolutely. And another and another quick action step for you guys. Take what you've previously done for your fasting window. Push the envelope a little bit. So you just heard how to do a 72 hour. Okay. So if you've only done a 20 for, how are you going to push it to 36? When are you gonna do it? Put a plan in place for it?

Have you already done a five day? What? Where's where? When do you do that? Seven day. So what is your next opportunity to push the envelope? That's your action step. Boom. Pure gold. Thank you, sir. We'll talk to you. Bye.

So you've heard today's episode and you may be wondering, where do I start? Head on over to thefastingforlife.com and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting for your day to day life.

While you're there, download your free fast-start guide to get started today. Don't forget to subscribe on iTunes, Spotify or wherever you get your podcasts. Make sure to leave us a five star review and we'll be back next week with another episode of Fasting For Life.

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