3-Day Water Fast with Gary Brecka | The Ultimate Human | Day 3

e e e e e hey guys, hey guys! I see everybody coming into the challenge. This is so awesome. We are almost there, guys, almost there. If you've been with me since the beginning of the challenge, you are more than two-thirds of the way there. If you're on the East Coast like me, you've got seven hours left until bedtime. Seven hours. That's it.

Do you remember what we talked about yesterday? You can do anything for one hour. Remember the story I told about the father that had 30 years of sobriety and his son kept asking him if he was ever going to drink again? He said, "I don't know if I'm ever going to drink again, but I know I'm not going to drink for one more day." And I love that. I love that imagery and that mentality because it's just about getting through one more day. And at this point, it's only about getting through one more hour and inching your way to bed tonight. So when you open your eyes tomorrow, you're going to go, "Oh my God, I did something really, really special."

Um, so I'm, I'm super pumped. I'm actually leaving for a flight for Vegas in a few hours. I'm going out for the UFC Slap and the UFC events, and, uh, a friend of mine's birthday. Dave Grutman's having a big birthday party out there on Friday. So I'm actually gonna fly fasted, um, this evening as well. Get to sleep in Las Vegas and wake up tomorrow morning and feel really, really proud of myself and really proud of you guys.

So I know a lot of you need a lot of support right now. Um, I've had some amazing stories coming in. I'm going to give some shoutouts to some folks. I mean, just some really heartfelt, life-changing moments that have happened over the last few days and happened in our last, uh, water fasting challenge. How amazing was it to have Dana White on yesterday? Um, that's when you know the power that fasting has made and the change that it's made in somebody's life when somebody like, uh, Dana White is willing to stop his busy schedule for no fee and just jump on with us for 25 minutes and share his experience for nothing other than wanting to impact you guys and share his experience. I, I just, I really resonate with that.

Um, I know for me, you know, as I travel the world and I try to impact as many lives as possible, I know that it's about the message. It's not about me. I'm just a messenger. This, this information doesn't belong to me. Um, it belongs to humanity. It belongs to mankind. I, I'm just blessed enough to have it flow through me, and now it's going to flow through you guys and impact a lot more lives. And this is the ripple effect that we're going to use to change the world.

And so let's talk about what's going on in your body right now from a physiologic standpoint. What is happening in your body? Um, and oh, why am I wearing this? This is a, I'm extra torturing myself. Um, this is actually a, a like a 20-pound weight vest. Um, so it zips up and you just wear it like a vest. You forget that you even have it on until you take it off at the end of the day. You feel amazing.

Um, I've read some research. I haven't delved into this, so don't quote me on this, that, um, you know, 12 hours with an extra 15 to 20 pounds, which is what this, this vest is, 20 pounds, um, burns about an extra 600 calories a day just walking around and and and going through your daily activities. I did do a light workout this morning. I know a lot of you guys did a light workout this morning. Somebody ran 72 flights of steps yesterday was like, "You are an overachiever." Um, and, uh, so I've just been wearing this weight vest around trying to just really push myself mentally and physically through this challenge. Um, you know, and really trying to drive that autophagy, um, which is what mild exercise will do if you're in a fasted state.

So let's talk about what's going on right now. Remember day one, as we, as we were on the, um, the bone broth and the perfect aminos, and every day we've been on the, the Baja Gold sea salt in our, in our drinking water. We've been drinking bottled, um, spring water preferably. You've been drinking bottled spring water preferably out of a glass. You know what on the first day is we sort of lowered our caloric intake and we decreased the amount of calories we were taking in and we shifted to pure proteins and very, very little fat. What happened was your body began to ease into ketosis. And as you went to bed that night, your body shifted into a state of ketosis. So that by the time you woke up on day two, you were fully in a ketogenic state, meaning your body had shifted from carbohydrate metabolism and sugar and glucose metabolism into fatty acid metabolism, mainly a fatty acid called beta-hydroxybutyrate. And when that happens, the inflammation in your body begins to decline because those types of calories burn very, very clean.

The second thing that happens as you shift into a state of ketosis, not only does the inflammation begin to go down, but your mental clarity starts to lift. And you should have noticed yesterday at some point, um, even if you, at some point had a headache during the day or felt fatigued during the day, some point during your second day, you should have felt a little bit of extra mental clarity. Just a little cleaner, a little clearer, a little sharper, a little more focused than what happened is you're beginning to take the load, the toxic load off of your immune system. Remember, our immune system doesn't just protect us from viruses and pathogens and parasites and foreign invaders. It does that too, but it spends the majority of its time, about 65% of its time, um, policing ourselves. Remember, remember the immune system is the one that goes into the company full of lazy employees, eats the lazy employee, and puts an employee in their seat that will do their job. It literally goes into the body and eats useless cells called senescent cells and replaces them with active cells. And that process cannot be overstated. Remember, 75% of your immune response comes right here from the gut. 75% of your immune response comes from the gut.

So what happens when our gut is full of, um, um, gas-filled with, uh, herbicides, with insecticides, with pesticides, with preservatives, and then even beyond that, when it's full of foods and, and even worse, you know, highly processed foods, you're just distracting the immune system because the immune system gets called to certain sites in your body because something is there that the body doesn't recognize. And this is what happens when we eat a chemical-laden diet, preservative-laden diet, a pesticide-laden diet. When we take forms of B12 like cyanocobalamin, it calls the immune system to that location and it starts the process of inflammation.

And then now on day three, as you went to bed last night, if you made it to last night, and listen, if you broke your fast last night, that's okay. If you had bone broth yesterday, that's okay. You get a lot of benefits from fast mimicking and you get even more benefits from fasting. But if you're only able to fast mimic and reduce your caloric intake, I'm absolutely fine with that. Congratulations. Even if you had to eat some steamed vegetables, you had to eat some bone broth because you felt like your blood sugar was really low. But today, magic is happening in your body. I mean, absolute magic is happening in your body. And by that, I mean, what is happening right now is you're having somewhere between a 10 and 700-fold increase in your natural growth hormone. And remember, growth hormone is something that's produced by our pituitary. Every cell in the body responds to this for repair. It responds to it to regenerate. And so our growth hormone levels are rising. We're deep into a state of ketosis. We're highly active in the autophagy process. Remember, 300 billion cells that you woke up with yesterday are not with you this morning, and 300 billion cells that you woke up with this morning will not be with you tomorrow. So the question is, what kind of frequency are we sending those cells? What kind of energy are we sending those cells? What kind of nutrition are we sending those cells? When, when we deprive them of those things, the body goes in and creates those resources on its own and it feeds it to the healthy cells to keep your metabolism going and basically to keep you alive. You're making, um, ATP from water and fatty acids right now instead of from sugars and carbohydrates. It's a fantastic thing. I mean, the, the human body is just so fascinating. You know, the more I, I study human beings and human physiology, the more I believe in God. I believe that this, this, this vessel was intelligently designed. It didn't happen by accident. And when you look at the laboratory that we have inside of the human body that we can tap at no cost, it is just astounding what we can do to change our, our, our state.

So let's talk for a minute about some, some of the more common questions that I got. Um, you might want to shut your ears if you got kids listening for a second because we're gonna talk about poop. Um, lots of questions about, "Hey, I haven't had a bowel movement," or "I've got really loose stools." Both of those are perfectly normal. If you are regular in your bowel movements and you begin a fasted period, very often you stop having a solid bowel movement for 24 or 48 hours, and that's perfectly normal for people that go regularly. And that happens, they get a little surprised by that. This is because we're not putting anything in the top, so nothing is coming out the rear. The second thing that that happens very often, especially for people that are regular, is they begin to get loose stools, watery stools, yellowy stools. All of that is normal. This is part, part of the elimination process. And literally, what is happening in day three is your, um, the luminal wall of your intestine, which is the inside wall of your intestine, will actually begin to, in a healthy way, um, degrade mucoid plaques. Mucoid plaques are the really sticky, cakey plaques that are caked against the wall of the intestine. You may notice when you break your fast tomorrow and have your first meal, an incredible rush of energy. That actually, not a rush of energy, that is the nutrients for the first time, maybe in your adult lifetime, breaking that blood-brain barrier and hitting your bloodstream the way we were meant to digest food, and you just feel it as a rush of energy, right? So this is because you're so clean that you're really able to feel the energy and the nutrients from food.

One of the reasons why I tell people that, um, when they ask me, "Gary, what kind of diet should I be on? Should I be on carnivore, keto, paleo?" Um, you know, "Should I be on a whole food vegan, vegetarian, pescatarian?" I always say, you know, rather than pick a, a, a dogmatic dietary regimen, just make sure that you're eating whole foods. Whole foods as close to their original state as possible. A lot of the damage from our foods does not come from the food itself. It comes from the distance from the food to the table.

You probably saw me get a lot of flak online. Um, I even got censored by the Canola Oil Society of Canada. I, I didn't even know there was a Canola Oil Society of Canada, but apparently there is. Um, and, you know, they attacked me for saying that seed oils were bad for you. And I said, "Listen, I'm not attacking the seed, right? I'm not actually even attacking the oil. What I'm telling you is that industrial processed seed oils are bad for you." You will never convince me that you can put a plant like a canola plant, which is actually called a rapeseed, you couldn't, you can't put rapeseed into a commercial press and have that come out gummy, and then take that gummy rapeseed and and and break it up with hexane, which is a known neurotoxin, and then take that hexane-rich oil and heat it to 405 degrees, which turns it rancid, and take that rancid, putrified, hexane-infused oil and deodorize it with sodium hydroxide, not sodium chloride, that's table salt, sodium hydroxide, a known carcinogen, deodorize it with sodium hydroxide, and then in some cases, bleach it, bottle it, and then put it on the shelf. You will never convince me that that is, uh, you know, that that is healthy. Right? So I'm not attacking the plant, um, or the source. Like I don't attack the cows and the goats and the sheep and the fish. I attack the distance from the field to the table. So a lot of times, you know, we are what we eat eats, not what we eat. So that's what I mean by by whole foods.

So I really do, um, um, want to answer those questions. You know, loose stools are are perfectly normal. Um, I will take the vest off. All right, this is going to feel good. Let me get this 20 pounds off my chest. Oh my God, that was just like having a two-bone steak. Um, so the, uh, you know, and by the way, guys, you see the Ultimate Human shirt. If you guys haven't gotten your Ultimate Human merch, you need to go to the ultimatehuman.com and pick yourself up, um, some Ultimate Human, uh, swag gear and and rep the brand for me.

So we're going to do something a little different today. We're going to do shoutouts because I've received so many amazing messages. I want to recognize you guys and I want to shed some light on you guys. So let's just get right to it. Um, so Maggie Osborne, um, here's what she said: "Morning of the third day. I feel great. This is my second fast with Gary. It's been even better than the first. Thank you, Gary. Um, my why, uh, to do all I can to prevent the recurrence of cancer. I'm in remission after beating stage 3B small intestine cancer." Me, stage three small intestine cancer. Maggie, that's amazing. Um, if you actually look at the research on fasting and oncology, you will find, um, that some of the most promising emerging research in cancer is to put patients into a fasted state, a ketogenic state, and while they're in a state of ketosis, starving the cancer cells, you infuse smaller amounts of chemotherapeutic agents, very low volumes of chemotherapeutic agents that are actually hiding inside of glucose molecules. So just by putting a, a person in a fasted state, a state of ketosis, driving their blood sugar down even further with insulin, tightening the receptor sensitivity on the surface of a cancer cell, and then using the stalking horse method of putting, um, chemotherapy inside of a, a glucose molecule and putting that into the bloodstream so the cancer cell, which will uptake it at about 70 to 72 times the rate of a healthy cell, kills that cell and leaves the healthy cells alone. We can actually prevent this process by fasting on a regular basis. Remember, every damaged cell in your body was once a metabolically healthy cell that became metabolically dysfunctional. All cancer, regardless of its form or origin, is a healthy cell that became metabolically sick.

Ashley Couter, "Thank you, Gary. Going in for my, uh, breast cancer surgery today, and this fast was a godsend. Blessings. Always happy to be with everyone." Those are the kind of messages, Ashley, thank you for that. Um, that make me know that this message is resonating, and that's why I want you guys to help me, um, further resonate this message.

Shellbell, that sounds like a nickname, but hey, Shellbell, um, um, "Having the live while doing the three-day water fast is helping me stay on track. Day two is way better than day one." You know, it's funny, I, I sort of get like a 50/50 split between people that are like, "Day one was a disaster, but day two was easy," and people that go, "Day one was a piece of cake, and day two I'm really, really struggling." So it's very individual. Depends on your hemoglobin A1c, you know, your insulin sensitivity, and what have you. But guys, we are, if you're on the East Coast, you're six and a half hours away from bedtime. You can do anything for six and a half hours, right? Remember, one more hour at a time. I don't know if I'm gonna eat today. I just know I'm not going to eat for one more hour. Just keep saying that to yourself. Be mentally strong. Dana talked about it yesterday. He said, "It's just a mental game. You don't have to eat. You just think you have to eat." A lot of times we eat for emotion, and we eat for something to do, and we eat out of boredom.

Trisha Williams, "I'm a first-timer, feeling surprisingly good. This has been easier than I thought." Okay, Trisha. Um, um, "I thought cooking for my family would be my downfall, but so far so good. I'm hoping to power through day three." Trisha, you are a rock star. My son had the audacity, um, to start to cook a grass-fed, um, ribeye in, in ghee butter with sea salt on it while I was sitting in the kitchen last night. I just about clothes-lined him in the kitchen. I go, "Dylan, what are you doing?" Like, you know, that's literally like my grip night. Um, and I, and I just sniffed it in, but I also resisted. So Trisha, great work.

Brian Brigham, "Almost failed midday yesterday from having one of the most severe headaches I've ever had. I love this post. Kept taking salt and drank a gallon of water and broke through the plateau. I feel better now and I feel I can make it today." Brian, awesome. That's a message I want everybody to hear. So many of you struggled with those headaches. Remember, headaches are not coming from the brain. They're coming from the covering of the brain, from the dura. There are no pain receptors in the brain. The brain cannot send a pain signal. It can only receive and interpret pain signals. But they come from the dura of the brain. This is very often related to sodium, dehydration, and electrolyte imbalance. One of the reasons why I'm a big fan of the mineral salts like Baja Gold or, or Celtic sea salt.

Baton Shabani, "I feel so good, like I'm high. So amazing. Day three is easier than day one or two." Awesome. I kind of feel the same way. I was a little bit, uh, slow this morning kind of getting out of bed. I feel like my brain was still in first gear, but now it's in fifth gear. And I feel amazing. And I get a lot of energy from you guys. One of the reasons why I pour two hours every day for three days, six hours into these water fasts, is because I know that we need support. Communities are so much stronger than individuals. In fact, research has proven this. You know, some of the worst research we do on human beings is when we study things in isolation. We take a cell out of the human body, we put it in a Petri dish, and we look at how it behaves in a laboratory, and then we assume that when we put that cell back into the human body, it's going to behave that way in its community. And it doesn't. Communities change the way cells behave. Communities change the way human beings behave. This is why I am such a fan of big data. Right? We know what individualized randomized clinical trials have gotten us, right? We're the most obese nation in the world.

Tatiana Mantilla, "I went through chemotherapy last year because of large B-cell lymphoma. I'm in remission now. I just turned 37, and I want, and I want to know if there's any risks of fasting. I'm feeling okay so far." No, there are no known risks post-oncology treatment for fasting that I am personally aware of. I am also not a physician. I'm not licensed to practice medicine or give medical advice. So I would redirect that, uh, to your physician or your oncologist. But I am not aware of anything in the peer-reviewed clinical literature that elevates the risk of fasting, um, post-cancer remission. In fact, I, I'm well aware of research that states the exact opposite, that fast can actually improve our immune system and prevent further relapses into cancer and prevent metastasis. 90% of all cancer deaths are, um, are folks that not die from cancer, they die from where it metastasizes to. How does it metastasize? Has to enter the bloodstream, and that's where we want our immune system to be, um, our guardian angel.

So William Gellis, "I was a heroin addict for 10 years, and in six months, Gary's process has transformed my life." Gary, BR has demand. Wow, William, thank you so much for that. That is so kind of you. Um, I have all of the empathy in the world, um, for addicts. Um, my, my partner lost his, his father at 10 years old. He's a recovering, when I say recovering, he's a heroin addict that's also in remission. Um, I know how difficult it is to, uh, battle addiction. Nicotine, alcohol, heroin, narcotics, what have you. I also pass no judgment on people that have deficiencies in dopamine and are seeking normalcy. We have to stop thinking that addicts are seeking a high. That they wake up in the morning and say, "They want to get banged up." They wake up every morning and say, "I want to feel normal." And whatever that compound is, it makes them feel normal. Most addicts develop an addiction because of their search for normalcy. And eventually, they're running from a low. They are not running towards a high. I think the most overlooked thing in all of addictive therapy is the dopamine deficiency. We do not treat the dopamine deficiency, which causes the seeking behavior. This is why we have a tendency to see a lot of addiction shift and not really go away. If you've ever been an addict, or you've ever known a true addict, very often their addiction will shift. You will fix one physical addiction, and it will move to another addiction. Alcoholics become drug addicts, drug addicts become smokers, smokers become workaholics, workaholics become work alcoholics. But something replaces that necessity for dopamine.

Do we have any more? Okay, so let's lead them through a breathwork session. Okay, um, that sounds like a great idea. Um, so guys, I, I also get a lot of questions about, um, breathwork. And don't forget, we have an incredible guest coming on, as impressive as, in my opinion, as Dana White was yesterday, coming into the VIP chat today. Literally, one of the leading functional medicine physicians in the world. 77 years old, and he is still competing at a professional level in long-distance triathlons. By the way, guys, that is a two-mile swim, a 112-mile bike, and a full marathon. At 77, he'll tell you how many he competed, but it's over 50. Um, and so when I see physicians and practitioners and, um, functional medicine docs that are living that kind of lifestyle, and that's the advice that I want to take. What did they say? Uh, "Never, um, never trust a skinny chef." So I don't trust skinny chefs, and I don't trust unhealthy doctors. Um, so I want to lead you through a breathwork session. I do get a lot of questions about that. I've done some breathwork guides. They're also available on my Instagram. But let's do this, guys. Let's, let's wake our bodies up. Let's elevate our mood. Let's improve our emotional state. Let's flood the body with oxygen. There's lots of free radical oxidation going on in the body right now. Lots of waste elimination, repair, detoxification, regeneration. So let's get, give our body some fuel to, to, to get through that process.

So just sit comfortably. Put your hands on your knees like this. We're going to do three rounds of five breaths, and I'm going to walk you through exactly how to do it. If this is your first time doing breathwork, please do not participate in this if you are standing, showering, driving, or doing anything other than sitting comfortably in a chair or even lying on a couch, right? Um, not something that you want to do behind the wheel. You can get lightheaded. We're going to change the oxygen tension in our tissues. Um, I have a podcast coming up in in August with Wim Hof, who is, in my opinion, the father of breathwork. He's a mentor of mine. It's going to be a podcast that you don't want to miss. It's obviously free. Um, and he has done so much to bring breathwork to the mainstream. I always give credit where credit is due. This method is his. It's not mine. But this is the one thing, if you've been following me for any amount of time, that I never, ever, ever miss. And I would say never, ever, I mean, never ever miss. This is portable. You can travel with it. You can do it on airplanes. You can do it in your house. You can do it in a hotel room. So this is one of my favorite ways to wake the body up.

So we're going to sit, uh, uh, calmly. Just put our hands on our, on our legs. We're going to take five obnoxiously deep breaths. When I say obnoxious, I mean like your head just broke the surface of the water and you were underwater for two minutes and you never thought you were going to get another breath again. I want to activate your inner costals, called your auxiliary muscles of respiration. You know, I read a statistic, I wasn't able to verify this, but I read a statistic that after the age of 30, 95% of people will never sprint again for the rest of their life. I tend to believe that's true. I haven't seen the evidence behind it, but regardless of whether it's 95 or 80%, the vast majority of people, um, do not use their auxiliary muscles of respiration. So you don't have to go out for a sprint. You just have to do aggressive breathwork, get the air down into the lobes of the lungs, not just the apex of the lungs. So we're going to take five obnoxiously deep breaths. One breath looks like this. You don't have to do it yet. I'm just going to demonstrate. You breathe out until you're relaxed. You don't breathe the rest of that air out, okay? Take an obnoxious breath in. Breathe out until you're relaxed. We're going to do that five times. On the fifth breath, we're going to exhale and we're going to hold for about 15 or 20 seconds. I actually hold for, uh, four minutes now between rounds of breathwork. I'm not going to do that with you. Most of you guys would pass out. But after three rounds of 30 breaths, I hold for four minutes in between each breath. And I will only started at 30 seconds. And then when we can't hold that breath anymore, we're going to take a deep breath in, we're going to hold that breath as long as we can, we're going to exhale, and we're going to start over. You can add, um, uh, kindling to the fire by putting your tongue to the roof of your mouth, and if you're outside, by horizon gazing, gazing as far out on the horizon as you can.

Okay, so let's do five breaths. You guys ready? Here we go. Put your tongue to the roof of your mouth. Hold your breath for about 10 more seconds. If you got lightheaded, that is a sign of how much carbon dioxide was in your tissues. This is the sensation of the oxygen tension changing in your tissue. Five more seconds. We're going to take a deep breath in. Ready? And hold. Tongue to the roof of your mouth. 10 more seconds. And let it out. If your fingers and your toes got tingly, that's a good sign. If your lips got tingly, that is a good sign. If you got lightheaded, believe it or not, that is a good sign that the oxygen is exchanging with your tissues and you're changing the tension. You should actually feel already a little more calm. Arise in a category of neurotransmitters called catecholamines, is what creates a waken state. This breathwork technique reduces catecholamines, so it can calm you down. Let's do the next two unbroken. Ready? Five more breaths. Put your tongue to the roof of your mouth. 10 seconds. Deep breath in. Tongue to the roof of your mouth. And let it out. Let's do this last round unbroken. Five breaths here we go. [Applause] Tongue to the roof of your mouth. If you're near a window, just horizon gaze. 10 seconds. Take a deep breath in. Tongue to the roof of your mouth. And let it out. Oh, I love the way that that makes me feel. Imagine when you can work up to three rounds of 30 breaths in the morning, and then imagine if you can do it while you're touching the surface of the Earth and discharging into the Earth. And then imagine if you can touch the surface of the Earth, do three rounds of 30 breaths, and have sunlight hitting your bare skin. That is the absolute panacea of health right there. The further we get away from the basics, the sicker we become.

You know, it's really interesting. When I start to work with a lot of my clients, the first thing I do is I bring them back to the basics. All human beings need three things, guys. All human beings need three things. We need 91 essential minerals, we need two essential fatty acids, and we need eight essential amino acids. The word "essential" means they're essential for life. You hear me say all the time, there is no such thing as an essential carbohydrate. So that should end that discussion right there. Carbohydrates are fine, but they are not essential for life. When you're choosing carbohydrates, be the most judicious with your food choices. When you choose carbohydrates, I am not telling you not to eat fruit, not to eat vegetables, and not to eat white rice. I'm just telling you that when you choose non-essential items for your diet, make the most judicious choice. Judicious choice you make. Um, those foods. Don't choose junk carbohydrates. Number one, they're not necessary. And number two, if you put junk carbohydrates in your body, they will steal from you and not serve you.

One of the other practices I try to get clients to really come to grips with is building an invisible fence around themselves. So we learn to filter things before they make it to the temple. You have two choices every time something gets close to your body. You can either filter it before it enters your body, or you can allow your body to be the filter. If you drink tap water, your body will filter out the fluoride, the chlorine, the microplastics, the pharmaceuticals, the glyphosate.

This is physics called the, um, the law of constructive interference. And constructive interference states that if two frequencies of equal wavelength meet, the size of the frequency doubles. This is proof that you can get energy from other people. You can get energy from conversation. I get energy from these challenges just because I know that you guys are receiving value and I know that it's making a positive change in your life. So I have endless. I don't have a script, by the way. I'm not reading off of anything. I'm just speaking off the top of my head because I just get energy and I get excitement from this because I know that that my frequency is leaving my body and it's hitting yours and it's increasing your level of energy, your attentiveness. You're taking this education and you're going to get inspired to make a change. And that's, that's just enlightening to me.

The other thing that the law of interference says is it's called destructive interference. It says if two frequencies of opposite wavelength meet, they cancel each other out. This is why sometimes you can't put a finger on why somebody rubs you the wrong way. You can't specifically isolate it. That's because of the frequency mismatch between you two. And we call this intuition. It's not intuition. It is a sensitivity to frequency. And all human beings are sensitive to frequency. Some mammals, like dolphins, use frequency to communicate. Whales do the same thing. Human beings have a less of that sense of frequency, but it is tuned into every single one of us to pick up on the frequency of other people. You've heard me talk before about how the most powerful frequency to leave a human being's body is the frequency of authenticity. Women are especially sensitive to this. That's why my wife all the time will tell me, "I don't like that guy. Um, I, you know, I, something's up with what he's saying." And I can't put a finger on it. She can't put a finger on it. And then six months later, turns out to be true. How many times has that happened in your, in, in your, in your lifetime? Right? And these are not, these are phenomena from physics. This is not spiritual mumbo jumbo. This is a physical phenomenon that is documented in the physics journals.

So, um, I don't know how we banged that left turn right there, but, but we did. So I want to get to some of the most common questions about, um, fasting. Um, we have about 25 minutes left before we switch over to the VIP. So I'm going to read some of the most commonly asked questions and I'm just going to answer them, um, as they come in.

"How should we break our fast? What foods are the best to eat to ease back in?" Soft foods. So here's what you want to avoid: high, high fiber and and and high volume of food. Some of the best things to break your fast with are berries, yogurts. I prefer whole-fat Greek yogurts. Um, you can also get vegan yogurts if you are a vegan. Soups. My favorite is bone broth. Bone broth is an excellent way for to break your fast. Smoothies are a great way for you to break your fast. Not a lot of raw vegetables. Not of, um, um, not steak, chicken, or salmon, just yet. Not salads. Those are very rough on the digestive system. You want the peristaltic activity, the intestinal motility, to restart again. And you want that working when you put really solid food in. By the middle of tomorrow, you can go back to your normal diet. So in the morning, opt for, um, soups. Opt for, um, uh, things like bone broth, yogurts, berries, or steamed vegetables. Also, um, uh, boiled eggs. You know, even, even, uh, scrambled eggs are also pretty easy on the digestive system if you're an egg eater. I just wouldn't add the meats, um, or avocados to that, you know, just, just right out of the gate.

Magna Anna Sonoka, "Any tips on how not to jump on the food and overeat? My mind body really feels panic when seeing the food and craving it." You are not alone. Remember that our mind is telling us to eat. See what's, what's really interesting is ancestrally embedded in our brain is a hierarchical prioritization. There are priorities that your brain has that you don't know about. And your brain is nasty. Your brain is like the little Kim Jong-un of dictators. It sits up there and it takes everything for itself. It's like the honey badger. It does not give a hoot, right? If it wants calcium, it will leech it from the bones. If it wants amino acids, it will strip it from lean muscle. If it wants sugar, it will activate the RF12 receptor on the back of your tongue and it will give you a dopamine reward, literally a drug reward of elevated mood for giving it food. So these are some of the most powerful cravings. If you have never been or never known an addict, you are now experiencing what those people feel every single minute of every day when they are separated from that substance, right? So imagine somebody that has been chronically dependent on alcohol or nicotine or any other compound. The gentleman that confessed his heroin addiction here, he will tell you that almost every minute of every day when he was not high, he was actually, his body was trying to to get to that compound. He was craving that compound. This is the same thing with food. We don't need it. We want it. It's not required. It's desired. And if you learn to override that desire, that is one of the most powerful mental things that you can do. And you will feel really good tomorrow when you have overridden that desire. And now you know what it's like to walk a few steps in the shoes of somebody who actually has a true physical, um, addiction.

Multiple people, "Gary, I've been drinking just Echo water for 48 hours. I'm super foggy, vision's weak, my mouth feels metallic and dry. Is this food sugar withdrawals?" I would actually, um, you can take a break from the hydrogen water and you can alternate between hydrogen water and spring water. Very often, when you don't have the, uh, hydrophiles to absorb hydrogen water, you can start to feel that foggy sensation. So if you alternate between spring water and hydrogen water, put the sea salt in the in the mineral water, it should negate that feeling. You're just getting high parts per million hydrogen only without anything to buffer it. So I should have actually talked about that on the first day of the fast. I'm glad that you brought that up, whoever asked that question. Um, so alternate between hydrogen and spring water. If you're already feeling foggy, for the rest of the day, just stick to spring water. Okay.

Um, Sean, "I'm very curious about a return to eating protocol after the fast to ease back into eating without shocking the system. Is there any info on this that's specific and less generic? Also, um, do we begin eating again at 6 p.m. on day three or wait until the morning of day four?" This is my first fast, and it's been great. Very surprised how easy it was and how easy it's been. I truly expected it to be harder and have more cravings. Sean, that is an amazing message. I find that people fall into those one or two categories. They are on the struggle bus the entire time until they have a breakthrough, or it ends up not being, um, that difficult to for them. And this has to do with where they started from a blood sugar perspective. Remember this about blood sugar, guys. When your blood sugar is falling, you get very hungry. Once your blood sugar has fallen, you are no longer hungry because we have these responses in the body that if we keep sending a hunger response, hunger response, hunger response, the body doesn't respond. We shut it off. This is very often why people that are the most dehydrated have lost the sensation for thirst. I can't tell you how many clients of mine come in and I look at their blood work and I'm like, "Oh my God, you are so dehydrated that you can go an entire day without drinking water and your body will never remind you to drink. You're not thirsty." If you've ever gone to a restaurant and when you got to the restaurant, you were so hungry that you ordered everything on the menu, and then by the time the food came out because it took so long, um, you were no longer hungry. You're experiencing the phenomenon because when you got to the restaurant, your blood sugar was falling. By the time the food came out, your blood sugar had fallen. So you're experiencing this phenomenon in real time. It's very, very common. So if we can get to the point where our blood sugar is is low, not going off a cliff, but it's low, the hunger starts to dissipate, and you won't be driven to eat.

I will put some of these foods, um, um, on either the Ultimate Human, uh, website or into the chat so you guys can have something to refer to when I just said, not so generic: whole-fat Greek yogurt, organic blueberries, or organic strawberries, soups of any kind. I prefer, um, uh, single soups, meaning like a tomato soup, a squash soup, single ingredient soups. Don't put a whole bunch of stuff in there. The, the best way is with soft foods and liquids, steamed vegetables. So we just ease into digestion. And you break your fast tomorrow morning, ideally. Um, but if you really are struggling, you know, later today, you can break your fast with some bone broth. Before bed tonight, please try to hold on until tomorrow. Make it to some soft-boiled eggs, make it to a bowl of bone broth in the morning, make it to your coffee. You get to put cream back in it, not sugar, but cream back in it, or acid kicking alkalizer, and ease your way out of this fast. Please don't eat a big, big, big breakfast, especially croissants, bagels, white flour, you know, white bread, those kinds of, uh, high folic acid, um, meals, you know, to break a fast.

Um, Malloy, "Do we have to get, do we have to go to bed on an empty stomach tonight?" My preference would be that you do go to bed on an empty stomach. If you've had two nights of sleep interruption, and you've made it all this way to day three, you can have a bone broth tonight before bed. But ideally, you would suffer your way into bed tonight and wake up tomorrow feeling really, really refreshed and like you've done something really special. Um, but you've gotten a lot of the benefits of fasting. It's just the longer that we can hold on, the more benefit we're going to get.

"Is it normal to see blurry? I wonder what that is. Detoxing my eyes?" No, it's actually not detoxing your eyes. This is your blood sugar getting really, really low. So if you start to feel woozy or short of breath, um, these are the people that should break the fast with a little bit of bone broth. I talked to a gentleman yesterday, I think his, his handle was Big Red. He's probably, probably on here right now. And, uh, I reminded him, he's a type 1 diabetic. I reminded him that if you really start to get blurry vision, short of breath, really woozy, or nauseous, then by all means, break your fast with with bone broth. You will fast mimic and not be fully fasted, so you're still getting a lot of the benefits.

Mike Downing, "What if you find yourself not very hungry at all after 42 hours? I've been vigilant about this fast." That's excellent. That means that you are probably insulin sensitive, meaning that your blood sugar is now low, but it's not driving really, really low. Your body has shifted into a state of ketosis, and you are still eating. You're just eating yourself. And what you're eating in yourself, your body's not eating. I'm sorry, you're not eating, but your body is. It's just eating you. And what it's doing is it's efficiently turning cells into amino acids and fat into energy. So that is a great sign. So congratulations, Michael.

Irisari, "Can you talk about bowel movements as we ease back into eating?" Yes, I spoke about them, um, a little bit in the, in the beginning. Um, you know, it, it always comes to to to bowel movements when we talk about a fast. So there are two or three things that are very, very common. First of all, if you are regular, meaning you wake up every morning and within an hour or two, you have your first bowel movement, maybe even have a second bowel movement during the day, and you actually have regular intestinal motility, you don't find that you have a lot of constipation, irritability, cramping, um, um, diarrhea, you don't switch between different types of, um, bowel sensations. If you're regular, you will usually find that you don't have a bowel movement for 48 hours, maybe even longer. Um, if you are not regular, generally what you will experience days two and days three are watery stools, and they can be yellow, watery stools. So don't be afraid of that. That is perfectly normal. What happens when we take in a lot of fluids? Remember, in our colon, the job of our colon, you have a, you have a small intestine and then your small intestine at something called the ilocecal valve dumps into the large intestine or the colon, and then it has sort of this upside down U shape, the ascending, the transverse, and the descending. It can actually store a lot of bulk in there. And the colon's job is to reabsorb water. That's the colon's job. So if it reabsorbs too much water, you have constipation. If it reabsorbs not enough water, you have diarrhea. Well, if you actually don't have contents in the bowel for it to draw water out of, it will absorb some water and leave a lot of water in the bowel, which is why you have loose stool. So it's perfectly normal to have loose stools. Do not, um, think that there's anything wrong with you. That is a perfectly normal reaction.

Jen Ozera, "How do I know if I'm in ketosis?" Well, there's a couple of ways to test if you're in ketosis. If

You haven't eaten for 48 hours. You are in ketosis, I promise you that. But if you want to test, there are three types of tests you can do. There are saliva ketosis strips, um, there is a finger prick test. You can buy these off of Amazon, they're pretty inexpensive. And there is a urine keto, um, uh, test that you can do at home. All these tests are less than probably $15, and they'll have multiple kits that come with them, either saliva, um, blood, or, or urine. And, you know, if you don't want to prick your finger, obviously urine and saliva are the easiest ways.

Um, Jen, my mother has one kidney, lupus, and bariatric surgery. Is it still safe for her to do a 3-day water fast? Absolutely. She doesn't have blood sugar regulatory issues, which you didn't mention in that. Um, very often people that that have that myriad of symptoms also have blood sugar regulation. But in the absence of that, um, this could be one of the healthiest things that she's done, right? Um, so lupus is autoimmune. Um, I'm not sure why she had bariatric surgery. I'm, I'm assuming for morbid obesity. Um, and so all of the these things are the polar opposite of they sharpen the immune system, they give the the, uh, intestinal tract a break.

Um, Lawrence, Ibrahim, Ibrahim, um, what benefits, uh, would we gain from fasting say one day longer than the 3 days? Now, we talked about this yesterday. Um, I'm going to break my fast in the morning. You are welcome to go another 24 hours. Um, if you go beyond 5 to 7 days, that is what we call a medically supervised fast. Super important that you get blood work and you're observed during that fast. Someone doesn't have to be staring at you, but that you actually get some biomarkers so that you don't actually harm your physiology through a prolonged fast. Most people can do that one day longer. Should not harm you. If you feel really good when you wake up tomorrow, maybe break your fast at noon, or maybe break your fast at 6 p.m. tomorrow night. You do not, there's no rule of thumb that says you have to wake up and break your fast first thing in the morning, okay?

Um, Cal, can you walk us through your typical diet and give us an idea of how to eat these next few days? Yes. Um, I wish we could pick this camera up. I'd take you right in my kitchen and show you what I'm going to eat. Um, maybe we should do more of that. Um, in fact, if you guys would like that, um, maybe put that request into the chat because, um, if things like me showing you more daily meals, um, you know, even as I'm preparing them or what I'm stocking my fridge with, if you would find that helpful, I'm happy to do those. Um, if you like the things that I do called lateral shifts, I don't like to feel like I'm lecturing. That's, that's why I don't post those so often. Um, if you like the idea of the lateral shifts where I take any food that you like to eat, um, or any snack that you or your kids like to have, and I just laterally shift it to something with the identical flavor profile, but just massively change the nutrient profile, just just ask in the chat and I'll make a conscious effort to do more of those.

I love lateral shifts and dietary advice. So here's my dietary advice, sort of top to bottom, okay? Um, I'm not an advocate of a particular type of diet. Um, the carnivore MD, Paul Saladino, um, just left yesterday and he had stayed with me for 5 days. So obviously, we, we ate, we ate a lot of meat. Um, I am a big fan of whole foods, whole foods in their natural state. The reason for this is again, I've talked about the Blue Zones. If you look at the Blue Zone researcher, if you've watched some of the, um, Blue Zone documentaries, what you will find is no continuity between the diets. Meaning there wasn't one particular diet that jumped out, right? Yes, some of the vegans lived a tremendously long time. Some of the vegetarians lived to be hypercentenarians. Some of the high carbohydrate eaters, uh, uh, Sardinia lived very long times. In fact, they had hypercentenarianism, right? Um, in Singapore, one of the highest meat consumptions per capita in the world, one of the longest life expectancies on the planet. France, throwing everything off, right? They're eating cheese, dairy, they're eating, um, um, meats, and they're drinking wine, like all the things that conventional wisdom would tell you not to do. One common theme between Mediterranean diets, the Sardinian diets, the meat diets in Singapore, and the, and, and the French diets were these were whole food diets. Dairy was usually raw, the wines usually did not have sulfite, the bread was made from scratch, the pasta was homemade, the berries were picked that day, the vegetables were picked that day. There were not a lot of farm-raised, commercialized pesticides, herbicides, insecticides, preservatives. There were not diets that were laden in processed foods where you saw hypercentenarianism or people living beyond age 100. So the continuity between all of the foods was that they were whole foods.

If you read The Longevity Diet written by Dr. Valter Longo, you'll also see, um, a lot of this research. So I recommend a whole food diet. And I try to, you know, it seems like you're working really, really hard and it's so difficult to eat healthy. But what you're really doing is working hard to get back to the basics, to get back to the diet that we ate 50 years ago. A good rule of thumb is if your great-grandmother wouldn't recognize it, don't eat it.

Somebody gave me a, um, what was it called? Was, um, I don't want to attack any specific brand. This one was called a One Bar, and it was birthday cake flavor. And, um, a buddy of mine was like, dude, you've got to try this, man. This, that, I go, well, you know, I don't eat that stuff. So he's like, no, no, no, you got, you got to try this one. I looked at the back of the label and I was like, yeah, this is not really my game. But I broke the end of it off. This, this birthday cake flavored One Bar, and I put it in my mouth and I started to chew it, and it literally tasted like kerosene. And you realize that your taste buds will begin to orient themselves towards what you put in it. It's just like we see what we're looking for. Your body will start to believe that that is real food. The more processed foods you eat, the more food dyes you allow in your diet, the more MSG you allow in your diet, the more you will actually crave non-foods. And so, um, you know, he, on the other hand, was like, this was the greatest tasting thing since sliced bread. He couldn't believe that it only had like one gram of sugar or two grams of sugar and the rest was sugar alcohols. He was going on and on about this thing. It tasted like processed chemicals to me.

So back to a whole foods diet. I am big on eggs. I'm big on avocados. I'm very big on berries, on organic maple syrup, on raw milks. I have raw buffalo and raw, uh, goat milk in my refrigerator. I have raw buffalo and raw goat milk, um, cheeses in my refrigerator, despite conventional wisdom. By the way, I just did get a calcium, um, arterial scan, and I also did the CT angio and DEA scan. I'm happy to, to, uh, I meant to actually put those on Instagram. I'm going to put on Instagram. I had a mold and mycotoxin scan. I had a glycine age test showing that my age, I'm 53 years old, that my age is actually 25 years younger biologically.

So 10 minutes left. So we're going to try to get to a few more questions before we wrap up and head into our VIP call with a special guest. Guys, if you're not a VIP, today is the day to do it. I promise you more value than $47 will come from me being a VIP. Alexa, uh, what is it? Alexandra, Alexandra Demova, is there a difference for fasting in men and women due to women's cycles? Yes. Let me touch on that. That's a great question. It's, um, is it harder to do a 3-day water fast for a woman mid-cycle than when they are very low, um, on all sorts of hormones? Yes. So let me just tell you quickly the difference between men and women, um, with fasting in general. It's generally easier for a woman to do a 3-day water fast once in a while than it is to intermittent fast. Some of the worst endocrine disasters I have ever seen in clients of mine are young menstruating women with a very narrow feeding window. It is very hard to time the expansion and contraction of your feeding window with your cycle. It depends on whether a woman is ovulating, follicular, or luteal, what stage of the cycle that they are in, where their estrogen is, what their water retention is like. So a rule of thumb for women is, unless you are insulin resistant or pre-diabetic, I am personally not a fan of intermittent fasting for women, especially with short windows. Dr. Valter Longo's research for women has proven this, that 12-hour feeding windows, most feeding windows are up to 17 hours. The 12-hour feeding windows are fine for the majority of women, especially menstruating women. And, um, you could theoretically change your feeding window depending on your cycle, but that is really hard to do and takes a lot of discipline. So young menstruating women, if you're listening to this, be cautious about, um, intermittent fasting with a very narrow window.

Um, Ana Hainus, is it okay to drink, uh, a tablespoon of juice if hypoglycemia hits you hard? Yes, absolutely. It's okay to have a tablespoon of juice if you're hypoglycemic. You can also fix the hypoglycemia usually if you catch it early enough before your insulin, I'm sorry, before your glucose really starts to drop. You can usually fix it with, um, bone broth and ease your way back out of that hypoglycemic state. But if you do become rapidly hypoglycemic, then by all means, um, uh, a little bit of juice, a tablespoon at a time, is is absolutely fine.

Guys, I want to just thank you guys again, um, for, for really entrusting me on this journey. This 3-day journey just makes me so proud of you guys for sticking with it and powering through this. The important part is that you know, we learn the lesson that we, we actually are stronger in the mind than we are in the body. And when we can overpower our cravings and our sensitivities and our urgency and what we think is a necessity to eat, which is really just a desire to eat, you really build stamina and you build willpower. And you start forming the foundation for really healthy habits. You start saying, you know what, I'm okay being a little hungry to just not eat that right now until I can get to some food that will serve me. I really think about food this way, guys. This is our temple. God handed this to us. The only vehicle that we have, right? This is going to either make us rich or make us poor. It's going to make us happy, going to make us sad. You know, our families are dependent upon us. And so we really need to treat it like a temple. Form that invisible fence around yourself. Begin to filter your environment before it gets to your body, your water, your food, even your relationships, right? Toxicity exists in everything. You know, think about what kinds of things am I cleaning my countertops with? What kind of things am I washing my dishes with? What kind of things am I washing my laundry with? Every time we micro-poison ourselves, we take one step closer to disease or pathology. So being healthy is about getting back to the basics. So if you're waking up tomorrow morning and breaking your fast, remember to ease back into it with things such as berries, eggs, avocado, bone broth. Um, I'm sorry, I couldn't read the, the bottom of it. Um, I look forward to, uh, yeah, I look forward to hearing about your experiences, guys. Um, I want you to put whatever questions you have into the chat, and I am super, super appreciative of you guys giving me time today and your trust. The biggest gift that you could give me is to get somebody else to do what you are doing right now. That would be the biggest gift that you can give to me. Thank you guys so much for attending. Oh, um, Gio, we're going to switch over to VIP. Oh, we still have three minutes left. Okay.

So for those of you that are staying on for the VIP, great. For those of you that are going to become a VIP, also great. I've got, um, Dr. David Minkoff, one of the most impactful, um, um, functional wellness physicians in the world, that is actually coming on, uh, to talk to us in the VIP chat. If you were on the very first challenge, he was one of the three physicians that I brought on. I brought on Dr. Lion, I brought on Dr. Rafael Gonzalez, and I brought on Dr. Minkoff. So you're about to see Dr. Minkoff again. He's going to give us all kinds of great advice. And then, of course, I'm going to open it up for direct questions from you guys. So if you're not a VIP, now's the time to do it, guys. All right, I'm scrambling to the bathroom. I will see you VIPs in the VIP room in about one minute. My water fast is finally has to come out. Ma.