How to Do a 48-Hour Fast and Break It Properly

Nikkiey: What's up, WarriorBabes? What's up, rockstars? Nikkiey here, and welcome to our Saturday WarriorBabe Revolution Rally Call. Guys, I am so excited to be here. Today's topic is going to be lit. I know I say it every week, but I'm really excited to share this topic because I recently just went through it, and I know that it is going to help you guys understand the difference between a fad and an actual true technique.

So we'll get started in just a few minutes. Go into the Facebook group right now, leave a comment, and tell the other babes that this call is about to get started and they want to hear it. They want to learn this. I'm going to tap into my scientific nerd side. I'm going to tap into my nursing side. I'm going to share some valuable freaking knowledge bombs, techniques that you guys can implement for yourself to help with the process of burning fat and creating longevity within your own body as you move along in your journey. So I'm super, super excited to talk about today's topic.

Before we dive into it, though, if you are new to WarriorBabe, we do these calls every single Saturday at 11 a.m. Eastern Standard Time. So mark your calendar right now. Set an alarm on your phone for every single Saturday to be here five minutes before this call gets started. You don't want to miss it. There's valuable information week by week, either mindset, macros, workouts, or whatever I get requests for inside the Facebook group. I'm going to take that topic and share it with you guys on these calls. They're going to light you up with some fire motivation moving into your week, light you up with light bulbs going off inside your head, and help you understand your process and journey so much more. I love these calls, and I love coming to you guys and sharing this valuable knowledge that can help you moving forward.

If you guys are new to WarriorBabe, welcome. I am so excited that you are here, a part of this fucking amazing community. You guys are so amazing. All the veteran WarriorBabes, even some recently new WarriorBabes, they are here to help you. I am here to help you. Kate is here to help you. Rae is here to help you. [The team] is here to help you be successful along your journey. Now, we can't cook your food. We can't meal prep for you. We can't go grocery shopping. We can't do the workouts for you, right? We're a team, and teams meet halfway to be a winning team, to be successful. So you have to put in the work. We put in the work. And together, you are going to get to the destination and where you want to be with your body: being toned, being strong, being strong mentally. That's your destination. We help you take action on a daily, weekly, monthly process, okay?

And let me tell you, any WarriorBabe who is new, the hardest part is starting. You are going to meet so much resistance that it's going to be like, oh, this is too freaking hard, I can't do it. Or, this doesn't make sense, I can't do it. Or, I'm going to cancel my membership because I can't find the workouts in the application, right? You're going to meet so much stupid, silly resistance to something new, and that's the hardest part, getting started. You have to actually sit down, look at the videos, watch the content, and implement it for yourself. And when you implement it for yourself, that is where you are cutting down the resistance. You're saying, no, I'm going to do this no matter what it takes, and that's where you create habits that are going to be successful for you moving forward, okay?

So really quick before we get started, for all of you new WarriorBabes, there is a specific email sequence that's being sent to you for the first 14 days that is going to help you move along this process and set yourself up for long-term success. So many of you who start something new do feel this resistance, do feel this overwhelm, and you end up quitting within two weeks. Well, let me tell you, you are a fucking WarriorBabe now, and WarriorBabes do not give up, no matter how much resistance they meet. If you are a true WarriorBabe, you are going to push through that, and I help you do that by having you complete just one task per day. That's going to set you up for long-term success with the goals that you want to accomplish, because nothing happens overnight. Muscles don't get built overnight. Muscles don't get built in six weeks. Your body doesn't change in 12 weeks, right? You have to implement these little lifestyle changes at first that are going to get you to where you want to be, and you actually have to consistently implement them, because that's what makes them a long-term habit, long-term longevity, everything like that, okay? And that's what those email sequences are for: to help you complete just one task per day.

Now, one more thing before I dive into today's topic. Again, guys, go into the Facebook group and tell them we're getting started. They don't want to miss this. This is going to be very, very valuable to everybody moving forward.

One more thing: questions. Don't be that person who asks questions that can be answered inside of your application. Take the time to search there first. There are two menus on the home screen, and you are going to find even more little apps to click on. And there are specific WarriorBabe basics videos for you to listen through, right? So search through your application. Listen to everything I'm sharing with you. I guarantee your question can be answered there. But if the answer you're seeking isn't there, then go to our Frequently Asked Questions resource page. We've built an entire platform with all of our most frequently asked questions, the ones starter WarriorBabes have probably asked that you are wondering about right now. You can literally go through it and see all the questions that have been answered. Now, if the question is not answered in the application or on the Frequently Asked Questions page, then head to the Facebook group and ask all the other fellow WarriorBabes. They are going to be so supportive. They're going to jump right in. I mean, literally, when you post a comment, I guarantee somebody is going to jump in within a matter of two minutes to help answer your question. Those are the three steps you should go through before you ever contact support. Support is about memberships. It's about billing information. It's about functionality within the application. That's what support's for, okay? It's not about asking, hey, where can I find my macros, or where can I find the workout section. That can be answered inside the Facebook group, on our Frequently Asked Questions page, or just by looking through the application, okay?

All right. [Unclear.] Who's who? Nice. Sarah, Cindy, Melissa, you guys rock, all commenting inside the Facebook group, letting them know this call is getting started.

All right, guys, let's dive into this. Like I said, it's going to be a lot of knowledge bombs, tapping into my nerdy scientific side, tapping into my nursing background, and tapping into what I just recently went through, the experiences I had and how it drastically opened up my world even more to how our bodies break things down and how we can implement and do things better. Our bodies are machines. They are so freaking amazing. It's insane.

So today's topic is the true techniques. I said this at the beginning, and I love what one of the babes said inside the Facebook group: it's hard to distinguish between what's a fad and what are actual true techniques. So this isn't another fad. I'm going to give you the true techniques behind long-term fasting and how it can help you along your journey.

Now, the reason why I said long-term fasting is because I am not going to talk about intermittent fasting. I don't agree with the intermittent fasting process in our world of macros, okay? But long-term fasting, and what I mean by long-term is 24 to 36 to 48 hours (I just did 58 hours), is something that is so beneficial to the cells in our body, to our liver, to our fat-burning metabolic process, to our immune system, and to our bodies creating natural stem cells to help us rejuvenate and create longevity in the fat-burning process, but also longevity in our health. This is going to be a bomb call. I am lit up with so much passion because, again, I recently just went through it, and I know what it does for our bodies.

So these are the true techniques I'm going to share with you behind long-term fasting. We're going to talk about the health benefits. We're going to talk about tips if you want to get started on your first fast. I'm going to talk about what to consume during a fast. I'm going to talk about activity while you're fasting, working out or not working out. I'm going to share some dos and don'ts. And then I'm going to talk about the most important part of a fast: how to break your fast properly to maximize your results moving forward. That is probably the most important part, because if you fast and you break it improperly, fuck that fasting time. You just wasted that fasting time if you don't do this the right way when you break it, okay?

So let's start with the benefits. I want to open this up to you guys before we get into the tactical side. I want to talk about the strategic side and what it does for your body and its longevity when you implement long-term fasting every month or every two months. Again, this is not intermittent fasting. This is long-term fasting, okay?

One, it promotes fat burning by metabolizing free fatty acids from stored tissue for energy in your body. Literally, during a fast, you tap into those fat cells and you exert so much more energy if you do it properly. I'm going to share exactly how to do the fast properly, tactically, toward the end of the call.

Two, fasting acts as a catalyst to burn more fat long-term as well. It increases the longevity of your fat-burning process if you implement it every so often. This isn't something you do on a daily basis. This isn't something you do on a weekly basis. It's something I recommend doing on a month-to-month basis.

Three, by fasting, you can create natural stem cells in your body. I'll dive into what stem cells are, but it's basically rejuvenating your body, making it come alive again, to strengthen your immune system.

Number four, it heals. For anybody who has digestive problems, and this is the reason why I implemented it for myself this past week, it heals your digestive layer and builds a stronger digestive tract.

So let me chat a little more about the important health benefits. Long-term fasting stimulates the liver to burn fat more efficiently. When the body goes through periods of fasting, liver function improves fat burning significantly. Our liver does so many incredible things inside the body, and one of them throughout this process is improving fat burning significantly. It drastically increases it. On top of that, the liver also helps improve insulin sensitivity, which means, listen up, guys, you will have less of an impact from carbohydrates when you do eat them. So if you go through this process of fasting once, twice, three times, and your body gets used to it, when you eat carbohydrates you will have less of an impact if you're somebody who bloats or feels run down or has a specific sensitivity to them. So by not eating for a longer period of time, by doing this fast, you can literally make it so that you respond better when you eat. Every single time you eat, your body will respond better if you implement long-term fasting.

The second deeper health benefit is a stronger immune system. Guys, I can't even remember the last time I got sick. How many of you can think of the last time you got sick? Are you frequently getting colds? Do you get flus? Are you that person who can count on being sick when it turns cold? The reason this happens is not only being exposed to germs, but because our immune systems are working overtime. And keep in mind, as a nurse in the hospital, I never got sick because my immune system was so freaking strong. Our immune systems are always in overdrive. Whenever we eat something, our immune system goes on high alert because it's trying to protect us. And this is especially because of all the chemicals and toxins we consume, even if you don't notice it. That's why Whole Foods is great, because of their whole mission, right? But if you're eating chemicals and toxins, you're putting your immune system on high alert, and this is just from the way the plants and the food were grown. So it's literally on high alert all the time.

So by going through this long-term fasting process, we can naturally stimulate stem cell reproduction. What I mean by that is you can literally recreate life in any given area of your body. Long-term fasting periods are bound to increase stem cells, and stem cells are cells that recreate life in any given area of your body. For example, if you, your husband or a friend has a bum knee, they might go to a doctor and get a stem cell injection in hopes of bringing new life back to that knee. So naturally, by going through this long-term fasting, we can stimulate stem cell reproduction. How amazing does that sound? That is so much cheaper and, in my view, way more effective than going to a doctor. I can speak to this because I've been in the medical field, and they don't know shit about this stuff. Doctors were asking me to create nutritional programs for them.

Okay, so when you implement long-term fasting, you're creating a stronger immune system because you're naturally stimulating stem cell reproduction, which is recreating life in given areas of your body. Plus, this beats taking over-the-counter medication or antibiotics that don't truly heal your body from sickness. How many of you have taken antibiotics on a repetitive basis, every time you get sick, handed an antibiotic every year? You are never being truly healed from that sickness, because it keeps coming back, right? Guys, that's a whole other topic I could talk about another day. I'm not going to dive into the medication side of things. I'll save it for a different day. But essentially, long-term fasting creates a stronger immune system by stimulating stem cell reproduction, okay?

Then the third one, and the reason why I implemented this fast for myself: I traveled to Austin. My body was like, what the fuck, Nikkiey, are you doing? I'm so confused by traveling, by being a little off with times. And by the last day, guys, I'm human, I didn't eat according to my macros. I fell off for the day. And by doing that, I threw my body a wrench. My digestive tract was like, what the... My body loves consistency. It loves it. And if I throw it around, if I travel, if I'm in different scenery, if I'm meeting different people, if I'm just doing different things, well, we are creatures of habit. So when that changes, a lot of the metabolic processes in our body also change. So the reason I implemented this for myself is because my digestive system was way off and needed to get back into gear.

So a health benefit is that it heals your digestive layer by putting ease on your digestive tract, allowing the walls of your tract to heal and get stronger. Anybody with autoimmune diseases, you will really, really benefit from this, because when you eat and eat and eat, your digestive wall continues to break down. If your digestive wall is weak, it allows food particles to get into your bloodstream, and over time that can create autoimmune disorders, because your wall is weak, it's breaking down, and food is getting into your bloodstream. So if you have that, you can naturally heal your digestive layer and wall by implementing long-term fasting. And I guarantee you, if you're on medication for it, eventually you can stop it. But look, I'm not a doctor. And even though doctors don't know anything about this, don't take my word 100% for it. I cannot consult for doctors. I can't tell you that you can stop your medication. I can just tell you what you can implement for yourself holistically to improve the longevity of your body.

When you also implement this for digestive reasons, at the end of the fast you're in a position to metabolize nutrients a lot better, because your gut finally had the opportunity to heal. Do you guys hear that? At the end of your fast, because you allowed ease for your digestive tract, you put it in a position to metabolize nutrients 100% instead of them dispersing out into your bloodstream, and you will absorb nutrients better. A bunch of light bulbs are going off inside your head right now, and I haven't even gotten to the tactical side, what to actually do with your fast. This shit is so freaking amazing. Our bodies are so freaking amazing if we do things properly, if you guys listen to me, because I've been living proof of this, and you implement it for yourself to see how amazing it is and how you feel throughout the process.

And I know you guys have some worry about it. I saw the comments in the Facebook group: oh my God, I could never do a fast, because I feel so hungry and I just give up, or I feel really lightheaded. I'm going to get into that in just a couple of minutes. But I want to share that when you do break a fast, your gut is still extremely sensitive. So you want to make sure you take precautions and eat something that is easy to digest, especially within the first couple of meals. I'll share exactly what I did to break my fast and how I structured my meals that day shortly. But let me tell you, that is the most important part of your fast: breaking it, and how you break it. If you break it properly, you are setting yourself up for success the next day, the next week, and when you do a fast again.

Oh, that was fun. I love sharing all this stuff with you guys. So those were the three main health benefits I took away from going through a long-term fast. And again, not intermittent fasting. This is long-term fasting. For anybody who is just joining, I hear dings happening, and there's another ding. You may want to go back and listen to this call again for the health benefits of what long-term fasting does.

Now I'm going to get into the tactical side of things: what to do when you start your fast, what to consume during your fast, the physical activity you do during your fast, the dos and don'ts, and how to break your fast, which is the most critical aspect of doing this right.

So, starting a fast. This is really important too, especially if you're someone who gets lightheaded or feels like you just want to give up because you get super, super hungry. Listen up. Before you start, hyper freaking hydrate. Drink tons and tons of water, and sodium load. Load up on sodium. Here's why. When you stop eating, your body sends a signal to your kidneys to expel water. This is probably where you're like, woohoo, I lost five pounds in my first fast. It's the water weight that you dropped, you guys, okay? But look, and this is important, when you lose a lot of water, you also lose a lot of minerals. So if you don't hyperhydrate and you don't sodium load, this is why you feel dehydrated. You will become really dehydrated and mineral deficient, which is going to cause electrical system errors in your body, which is going to make you feel not so good. It's going to make you feel extremely lightheaded. And at that point, you're probably just going to give up. You're like, oh my God, I can't do this for another 48 hours.

On top of the hyperhydration, the sodium loading is important because once you drop in sodium, it sends signals to your brain to eat. And the wires get crisscrossed. You think you want salt, but typically what you want to eat at this point is sugar, and you want to eat crap food. So you want to sodium load, because if you don't, your brain is going to tell you you're hungry and you're going to want sugar, and then you're going to cave to crap food if you don't know what's going on. So starting is all about hyperhydration and sodium loading.

Now, what to consume during your fast. Obviously, no food. But the things that are okay are black coffee, water, green tea, and I'm going to talk specifically about the types of green tea I recommend, apple cider vinegar, and Himalayan pink salt.

Let me touch on those last three. The tea: specifically, you want matcha tea or Ujido green tea. Not just normal green tea. You want specifically the ones I just said, matcha and Ujido, because the tea has a huge fat-burning effect and it improves your fast. It also helps if you feel extremely anxious and want to eat. It helps you feel calm, cool and collected during your fast. You guys, I took this, and I literally felt like, okay, I can get through anything, I can do this.

Before I dive into apple cider vinegar and Himalayan salt, yes, there were periods where I was hungry. But what I kept telling myself is mind over matter, mind over matter. And when you feel that hunger, just guzzle water, because your hypothalamus controls two signals, thirst and hunger. So if you keep guzzling water, you can trick your body into thinking that you're actually eating, okay?

So that tea is really specific. It helps with the fat-burning process while you're fasting, and it helps you feel calm, cool and collected. Now the apple cider vinegar: you want to take that in the morning when you first wake up. It helps calm your digestive tract. And with Himalayan pink salt, like I said with sodium loading at the beginning, you also want to have sodium throughout the fast, because you don't want your electrical systems to get all fucked up. When you don't have enough salt, it counteracts with potassium, and you don't want to go down that route. So you want to have Himalayan pink salt. Literally, guys, what I did is I legit took half a teaspoon of the Himalayan pink salt that I have from Costco. It felt good to have just salt, and that helps keep everything in alignment with the electrical system in your body. I recommend half a teaspoon during the day, every day that you're doing this fast.

Now, physical activity. What I did specifically is I didn't work out. I took off Sunday and Monday during this fast. I started my fast on Saturday night and broke it on Tuesday morning, and I decided not to work out in that time because I don't recommend workouts during that time period. What I do recommend is, A, to not be sedentary. Do not just sit the fuck around. Go through your daily motions as much as possible, but don't push your intensity. I recommend going for walks. I went for half-hour to hour-long walks a day. I recommend hikes, I recommend swimming, I recommend just being outside during this process. But I definitely don't recommend intensity in your workouts. So if you can find a time period where you take off and give your body that rest, give your cells and everything inside that rest, that would be a really good time to implement the fast.

During the fast, you don't want to take vitamins. You don't want to take any of your vitamins, especially essential fatty acids. Those actually have fat in them, and that can totally screw up all the effects you want from the fast. Now, I am, again, not a doctor. If you take medication regularly, then you still want to take your medication regularly.

I believe I'm still live, so I hope everybody can still hear me. Okay, anyway, you still want to take your medications. If you have a thyroid condition and that kind of stuff, I'm not a doctor, and obviously you want to consult with your doctor before you do this, even though they probably won't know anything about it. But still take your medication on a daily basis. Vitamins, I wouldn't recommend, unless you have to take them for a medical reason.

Now let me talk about the most important aspect of this fast: how to break it. Okay, Melissa just commented in the group that I'm going in and out. Yeah, I know, this is really annoying, and I'm really excited about this call, so I hope it's working okay and everybody can hear me loud and clear.

So the most important, most critical part of this is breaking the fast, and there are two specific ways to do it. Let me talk about the one way I recommend, but I'm also going to share the way I actually just broke my fast.

The first way is to break it at nighttime. All you eat is three to four ounces of protein. That is it. Meat specifically, but if you're vegan or vegetarian, you can have pea protein. Do not eat anything after that. You go to sleep and resume normal macros the next day. That's one way you can break it.

The second way is the way I did it. I started my fast Saturday night and broke it Tuesday morning. What I had was an entire box of bone broth, so it was actually two servings with 20 grams of protein. With that bone broth, I had half a rice cake. I waited about an hour, went for a walk, and then consumed my normal macros throughout the day. But I had a specific meal structure: no combinations of carbs and fats in my meals. For example, meal one was carbs and protein. Meal two was fats and protein. Meal three was carbs and protein. You see that? No meal had fats and carbs together.

Now, I don't mean zero fats or zero carbs. You want to have a lesser amount of one than the other. I think one of my meals had about eight grams of carbs, but I had about 30 grams of fat. Another one of my meals had about three grams of fat, but I had 20 or 30 grams of carbs, right? So it's okay, because some foods do have fats, but the majority is made up of carbs. So that's how I broke it.

So one way you can do it is at nighttime, eating only three to four ounces of protein, specifically meat, or pea protein if you're vegan or vegetarian. Do not eat anything afterward. You go to sleep, and then you can resume your normal macros the next day with no specific structure. Or you can break it in the morning: have bone broth and half a rice cake, wait an hour, then go about eating your normal macros throughout the day, with meals that are carbs and protein, fats and protein, carbs and protein, fats and protein, never combining fats and carbs together. And then go work out normally.

And let me tell you, the day that I broke this fast, during that workout I never felt stronger in my life. Everything felt so easy. My strength was absolutely amazing. I was on some kind of freaking high. So you can work out normally, and you're going to feel so freaking good throughout this entire thing.

As a lifestyle thing for you guys: during my fast, my focus was intense, absolutely intense. On this fast, I got more done in 48 hours than I could get done in five days or even two weeks. Literally, I got so much done because I was super focused. What's going on there is your cells are basically rejuvenating themselves, and your brain is using the fat cells for itself, breaking them down and using them for energy. So your brain is basically using that energy to help you stay super focused. It was intense, but I freaking loved it.

So my recommendations for the duration of a long-term fast, again, guys, not intermittent fasting: 36 to 72 hours. I did 58 hours. And I recommend doing this once every month or once every two months, so you can get your body into the habit and get all the health benefits I talked about.

All right, guys, I hope you enjoyed that rally call. I definitely did. It's something I love talking about. I love talking about science. I love talking about the body and what's happening inside the body. So let me know in the Facebook group. Maybe we can do some kind of fast together, where we all do a long fast as a team one time. I probably won't do one soon, maybe next month, but it's something we can do together.

So you guys have a kick-ass rest of your day. Crush it, get your workouts done, hit your macros, show up for yourselves. And I will see you on Wednesday for our Q&A. Also, please comment inside the group and let me know what you thought about this call. All right. Bye, everyone.