The benefits of fasting are many, but the one thing it’s done for me is building a mental resilience unlike anything else.

There are many ways to fast, but a weekly 36 hour fast has been an absolute game changer.

The protocol that I’ve been doing:

1. Finish eating on Sunday night (5-8pm)

2. Monday consists of salt/lemon water, black coffee, tea

3. Movement includes: walking, light training, varying intensity of pickleball

4. Tuesday morning break fast between 5-8 (sometimes later but at least 36 hours from the start)

5. Break with 16oz bone broth

6. One hour later consumer normal meal with balanced protein, fat, carbs (avoid processed sugar)

That’s it. My bodyfat has gone down about 3% without changing anything else or even trying to lose it.

If you’re interested in it start with time that feels slightly uncomfortable for you. Maybe it’s skipping breakfast or even lunch. In a world of excess it’s great to remind ourselves that we’re in control.