Have you ever felt stuck in your health journey, trying to follow all the rules perfectly but still not seeing the results you want? After teaching fasting for over 15 years, writing books that have reached millions, and answering countless questions, I’ve come to a powerful realization: Some old rules need a second look. I’ve evolved my own opinions, not because the science is wrong, but because I’ve seen how real people—people just like you—react to fasting in the real world. Nuances matter, and sometimes being less strict is the key to achieving better results.
I’ve watched the world embrace fasting, and in that time, I’ve learned a lot about what works, what doesn’t, and where people get stuck. In this article, I want to share with you the five biggest shifts in my thinking about fasting. These are not just minor tweaks; These are key changes that can transform your fasting lifestyle, help you break through a plateau, and make the whole process feel easier and less like a chore. Let’s dive into the things I’m re-examining, which will hopefully help you find your perfect rhythm. (Based on insights from Dr. Mindy Belz)
Key takeaways
- Breakfast is not the enemy: You don’t always have to skip breakfast. Eating earlier in the day and skipping dinner may be more beneficial for some due to morning glucose sensitivity.
- Longer fasting is not suitable for everyone: Premenopausal women, especially under high stress, may benefit more from shorter fasts (less than 24 hours) to avoid cortisol spikes.
- Fasting is not a magic solution for everyone: If you suffer from metabolic challenges or chronic stress, you should focus on improving your diet and managing stress before beginning a fast.
- Water is not your only option: Some supplements like MCT oil, minerals, and bone broth can be used strategically during your fasting window to manage hunger and improve your experience.
- Exogenous ketones have their place: Once advised against it, I now see the value of exogenous ketones for beginners, individuals with cognitive decline, and those looking to extend their fast.
1. You don’t always have to skip breakfast
For many years, the simplest way to teach fasting was to tell people to delay breakfast for later. It was an easy entry point, and frankly, many people, myself included, weren’t even hungry in the morning. It felt intuitive. However, I have changed my tune on the matter. The idea that you are He should Skipping breakfast to fast is effectively outdated.
Choosing the right time to place your eating window during your 24-hour day is entirely up to you. Recent research, including a 2019 randomized crossover trial, has shown that our bodies are actually more sensitive to glucose in the morning. This means that insulin works more effectively early in the day. Once the sun rises, your body is ready to handle glucose. When it gets dark, melatonin rises, and you become more… Insulin resistance. So, from a purely metabolic standpoint, eating breakfast and skipping dinner may be the smarter move for many.
I’ve also worked with extreme athletes who need fuel for their morning workouts and can’t perform in a fasted state. Mathematician Dr. Stacy Sims has long been an advocate for women, especially post-menopausal women, to eat breakfast. If you’re an endurance athlete, I agree, you probably need a morning meal. I now practice this flexibility myself. A few days a week, I eat breakfast. On those days, I simply close my eating window in the early evening to ensure my fast lasts 15 to 17 hours. Other days, I’m not hungry or I go surfing and I don’t eat until 11am. The key is to listen to your body, not a strict rule.
2. Longer fasts are not suitable for every woman
I used to think that longer fasts, such as a three-day water fast, were something all women should consider. I have modified this position significantly, especially for pre-menopausal women. This phase, sometimes called the “Chaos Zone,” is a time of tremendous hormonal fluctuations. Your hormones are high one day and low the next, which can leave your nervous system feeling overly agitated.
During this chaotic time, your body is vulnerable to rising cortisol levels. When cortisol, your stress hormone, is chronically high, it creates a cascade of negative effects. It increases ghrelin, the hormone that makes you hungry, and reduces leptin, the hormone that tells your body to burn fat and feel full. If you’re already suffering from this stressful, hormonally depleted state and you decide to do a three-day water fast in the mix, it may be too much for your system to handle. For some, it may work, but I find that for many women, it is simply too difficult and counterproductive.
So, if you’re pre-menopausal and having difficulty fasting, my new tip is: keep your fast to less than 24 hours. Focus on consistency with shorter fasts. If you want to try a three-day water fast, maybe do it once a year and be sure to choose a time when your overall life stress is at an all-time low. We can’t attach a powerful tool like fasting to a chronically stressful lifestyle and expect good results, especially when hormones are in flux.
3. Fasting is not a one-size-fits-all solution
I’ve been known to say:fasting “It works for everyone,” and I get a lot of pushback about that. I’ve had to step back and differentiate between people who cannot fast for legitimate reasons and those who argue for their limiting beliefs. There are two main groups of people who are honestly struggling and need to adjust their approach.
The first group is those with incredibly metabolic challenges. If you are hungry all day and your hemoglobin A1C is pre-diabetic or Scope of diabetesJumping to a 17-hour fast would be impossible. For you, the first step is not fasting; It’s cleaning your food. Stay away from processed foods, sugars and bad oils. Focus on eating clean protein, healthy fats, and natural carbohydrates. Once your blood sugar stabilizes and your relationship with food improves, fasting will become significantly easier.
The second group that surprised me are people who suffer from chronic stress, Type A. These are the typical students who do everything right – they eat well, exercise, don’t drink, avoid caffeine – but they still don’t improve. Why? Because their hardness causes Cortisol To rise. You can’t “white-knuckle” your way to a healthy body. I used to be that person, thinking I had to use every healing method in my body to get well. I have since learned to find a rhythm, much like the rhythm of nature. Some days are for pushing and some for relaxing. You can’t add fasting to your huge health to-do list and expect your body to respond well. The female body, in particular, does not thrive in chaos. You have to find a natural, flowing rhythm with fasting, not force it.
4. Your fasting window isn’t just for water
“Only drink water in the fasting window.” This was one of my strict old rules. But I’ve seen too many people suffer unnecessarily. Some people experience heart palpitations due to mineral deficiency, while others suffer from hunger. So, I modified my approach to include some helpful “fasting crutches.”
First, MCT oil is a game-changer when it comes to hunger. A 2017 study found that it significantly increased fullness and reduced subsequent food intake. Adding a spoonful of MCT oil to your morning coffee or tea can help you produce more ketones, sharpen your brain, and significantly reduce hunger, making your fast much easier. I even take my coffee with MCT oil during a three-day water fast now.
Second, minerals are crucial. If you encounter Brain fog Or heart palpitations during fasting, you likely have a mineral deficiency. I’m a big fan of adding a high-quality electrolyte powder, like LMNT, to my water. It contains sodium, potassium and magnesium, which can make you feel much better. I often take one midday and another warm at night during a longer fast. It feels like a relaxing and replenishing ritual that your body needs.
Finally, let’s talk about bone broth. I used to consider it a lesser form of fasting, but I’ve become more into it as I’ve gotten older. Bone broth contains GlycineWhich helps produce soothing GABA and is excellent for gut repair. It also kills hunger. You can use it strategically to extend your fast. For example, you could fast for 15 hours with only water and minerals, then drink a cup of bone broth, and see if you can comfortably postpone your fast to 20 hours before eating a full meal.
5. Exogenous ketones can be a powerful tool
This is the big thing. If you heard me say this five years ago, you would be afraid. I was strongly against relying on exogenous ketones (ketones that come from an outside source, such as a drink). My thinking was that you should make your own. But I’m older and wiser now, and I realize my value.
For beginners struggling to quickly get over the initial hump, an exogenous ketone drink can serve as a bridge. It can kill hunger, sharpen your mind, and give you a taste of the mental clarity that comes with entering ketosis, motivating you to keep going. I’ve also seen their amazing power in specific populations. For an elderly parent with Alzheimer’s disease or cognitive decline whose diet you can’t change, exogenous ketones can provide a vital alternative fuel source for the brain. Research has shown that it can help meet the brain’s energy needs in conditions where glucose metabolism is impaired, including mild cognitive decline and even neurological trauma such as concussions.
For those experienced faster, it can be a tool to move forward longer. If you’re trying to fast for three days, taking one exogenous ketone drink per day may make the experience much easier. This allows you to continue to reap the other amazing benefits of prolonged fasting, such as Autophagy (Cellular Repair) and Gut healingwithout being miserable. It’s about using every tool at your disposal to get the best result for your body.
Find your unique rhythm
After all these years, thousands of videos sold, and millions of books sold, I’m a fan of fasting more than ever. But my point has been softened. Fasting is a practice, not a punishment. It is a dance, not a static march. The goal is to find a rhythm that works for your body, hormones, and lifestyle.
These changes in my philosophy are an invitation for you to give yourself grace. Breakfast experience. Consider a shorter fast if you are stressed. Use tools like bone broth or MCT oil to make it easier. Don’t be afraid to find what works for you. Please, don’t give up on yourself. Fasting is one of the greatest health tools available to us; We just need to improve it to meet our individual needs.
source: Dr. Mindy Belz
