Fasting Series | How to break a fast #longevity #fasting #metabolism #wellnesstips

Prolonged water only fasting is life-changing, but how do you break the fast? I'm Dr. Jonathan Chef, a board-certified surgeon and longevity medicine expert, and welcome to day four, the last day of the Everything Fasting series, where we break down what fasting really is, how it works, and how to do it safely and effectively. After more than 24 hours of water only fasting, your gut has had a powerful reset, but it's also extremely sensitive. If you jump straight into a heavy meal or especially refined carbs, it is going to blow right through you. cramping, diarrhea, bloating, potentially pretty sharp sugar spikes. And that spike cancels many of the benefits people fast for in the first place. So instead of feeling energized after finally eating, you feel groggy and drained, even shaky. But the real reason is because after a fast, that first meal sends a powerful signal throughout your body. When that signal comes from sugar or refined carbs or even heavy fats, the response is aggressive. It's hard to regulate. So here's how to do it right. I break every fast with bone broth. Bone broth is an incomplete protein and that's why I favor it. It lacks leucine, but it's a powerful collagen source. It's extremely easy to digest and it gently reactivates your gut. I then introduce lean proteins, things like chicken breast, turkey, or tuna. And this begins to re-engage that muscle maintenance or muscle support mechanism without overwhelming the system. But I'm really careful about holding off on fats and carbs until later in that day following my initial fast. If you introduce those macronutrients like carbohydrates and fats too early, it's going to wreck your system. Those carbs are going to hit you hard. You're going to get a high spike of glucose, insulin response. Fat is going to blow through you just like greasing the skids. It's not going to feel well. And again, it's another missed opportunity to extend the benefits of your initial fast. People who rush this step almost always feel worse after fasting. How do I know I've done it? I used to break a fast with a ribeye steak. Let me tell you, me and my toilet became really fast friends. Not a good idea. Be intentional about what you put in your body that first bite because your body is going to respond the most when you begin to restart your metabolism. These are some tips, some tricks, some pearls about fasting, but the real meat and potatoes, how do we actually do this step by step is going to be showing up on our YouTube channel shortly. Stay tuned, subscribe, follow, and keep the questions