Fasting to Increase Strength!

Longer fasts up to 15-20 days:
1.Cause weight loss
2.Reduce insulin levels
3.Increase ketone levels
4.increase or maintain muscle strength
5.Reduce inflammation and pain caused by inflammation
6.Reduce intra organ and intra muscular fat stores
7.increase protein turnover in the organs (rejuvenation and improved function)
8.Activate stem cell production - cellular regeneration and cellular rejuvenation leading to improved function of the organs
9.Improve feeling well-being

The re-feeding schedule at Buchinger Wilhelmi clinics is as follows:

Day 1: Break the fast with an apple or vegetable broth.
Day 2: Eat small, frequent meals of easily digestible foods, such as soups, stews, and steamed vegetables.
Day 3: Continue to increase your food intake, but still focus on light, healthy foods.
Day 4: You can now start to eat more solid foods, such as whole grains, lean protein, and healthy fats.

The length of the re-feeding phase depends on how long you fasted. For example, an eight-day fast should be followed by four refeeding days.

Here are some specific foods that are recommended during the re-feeding phase:
Fruits and vegetables: These are low in calories and high in nutrients, making them a good choice for people who are reintroducing food after a fast.
Whole grains: Whole grains are a good source of complex carbohydrates, which can help to regulate blood sugar levels.
Lean protein: Lean protein, such as chicken, fish, or tofu, can help to rebuild muscle tissue.
Healthy fats: Healthy fats, such as those found in avocados, nuts, and seeds, can help to keep you feeling full and satisfied.

It is important to listen to your body during the re-feeding phase and eat only as much as you feel comfortable with. If you experience any discomfort, such as nausea or bloating, reduce your food intake and gradually increase it over time.

Here are some additional tips for a successful re-feeding:
Drink plenty of fluids, such as water, herbal tea, or vegetable juice.
Avoid processed foods, sugary drinks, and caffeine.
Take it easy and avoid strenuous exercise.
Get plenty of rest.

https://onlinelibrary.wiley.com/doi/10.1002/jcsm.12766

https://youtu.be/873gQ33G-6U?si=ogmWUfUbensVMr48