Reset Your Body in 5 Days (With Zero Food)

Fasting is presented as a powerful tool for health, mimicking ancestral eating patterns to allow the body to heal and repair. The process begins with shedding water weight and initiating fat burning on day one by lowering insulin. As fasting progresses, day two brings increased ketosis and the onset of autophagy, where the body recycles damaged cells and proteins. By day three, the brain benefits from deeper ketosis and increased BDNF, while autophagy intensifies, cleaning out damaged mitochondria, pathogens, and resetting the immune system.

The benefits continue through day four with maximum fat burning and suppressed hunger. The body activates longevity and protection genes, enhancing antioxidant networks and microbial diversity. Hormone systems, including thyroid and reproductive hormones, adapt to conserve energy. Day five extends these benefits, leading to a crucial refeeding phase. This phase requires a slow introduction of easily digestible, nutrient-dense foods like bone broth to avoid overwhelming the digestive system and maximize the rebuilding process.

• Day 1: Lose water weight, lower insulin, begin tapping into fat reserves.
• Day 2: Enter ketosis, experience reduced hunger, and initiate autophagy (cellular recycling).
• Day 3: Deeper ketosis, enhanced brain power (BDNF up to 400%), deeper autophagy, immune system reset (72 hours), and a spike in growth hormone.
• Day 4: Maximum fat burning, suppressed hunger, activation of longevity and protection genes, improved hormone and microbial systems.
• Day 5: Extended benefits, followed by a critical, slow refeeding process with nutrient-dense foods to rebuild.

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Day 1: Shedding and Fat Burning [1:33]

• Glycogen, a chain of glucose molecules with associated water, is lost, leading to significant water weight loss (1-3 pounds for some).
• Insulin levels drop, allowing the body to access and burn fat for fuel, which can eliminate hunger.
• The body shifts from growth to repair mechanisms.
• Electrolytes like sea salt, potassium, magnesium, and calcium, along with B vitamins, are recommended to prevent side effects like fatigue or cramps.
• Allowed drinks include naturally decaffeinated tea, black coffee, and water with lemon, while apple cider vinegar is advised against.
• Complementary activities include sun exposure, long walks, heat and cold therapy, and potentially one high-intensity interval training session.

"Fasting hands down is the most powerful thing you can do for your health."

Day 2: Ketosis and Autophagy Begin [11:38]

• The body enters ketosis, using fat as its primary fuel source, which enhances brain power, focus, and concentration.
• Ketones are described as natural anti-depressants.
• Hunger decreases significantly.
• Autophagy, the body's recycling process for damaged cells and proteins, begins, leading to efficient waste removal and repair.
• The lysosome acts as a recycling factory, breaking down damaged proteins into raw materials for new cells.

"What we're doing when we're fasting is we're basically mimicking how our bodies were evolved genetically."

Day 3: Deeper Ketosis and Immune Reset [17:19]

• Deeper ketosis provides sustained brain power and improved mood, potentially leading to a euphoric feeling due to increased BDNF (Brain-Derived Neurotrophic Factor).
• BDNF can increase by up to 400% and supports the creation of new brain cells and cognitive function.
• Deep autophagy intensifies, targeting damaged mitochondria, which are linked to chronic diseases like cancer.
• Autophagy also cleanses intracellular pathogens and strengthens the immune system.
• At 72 hours, a reset of the immune system occurs, with old white blood cells being recycled to form a new immune system.
• The thymus gland, crucial for T-cell development, begins to grow, and stem cells for the immune system become stronger.
• Growth hormone significantly spikes, protecting against muscle loss and promoting a more youthful state.
• The gut lining, which regenerates every 3-5 days, has an opportunity to heal and regenerate due to the absence of food.

"Autophagy is the recycling of old damaged parts, but it's actually more than that."

Day 4: Peak Fat Burning and Gene Activation [28:37]

• Maximum fat burning is achieved, and hunger completely disappears as the body efficiently uses fat for fuel.
• Longevity and protection genes are triggered, enhancing the body's ability to survive and protect itself.
• Antioxidant networks are built up, and the body becomes more efficient at using and recycling resources.
• Microbial diversity increases, adapting to scarcity similar to how microbes in soil adapt to environmental changes.
• Hormone systems become more sensitive and function better, though sex hormones and thyroid hormones may temporarily decrease as an adaptive measure.

"Your body is trying to survive as long as possible. So all the longevity genes get kicked in there."

Day 5: Extended Benefits and Refeeding [33:53]

• All the benefits from previous days are extended.
• A critical refeeding phase begins, requiring a slow reintroduction of food to avoid overwhelming the digestive system.
• Recommended first meals include a small portion of calories (e.g., an egg with sauerkraut), followed by soup or avocado, and then berries or nuts after several hours.
• Avoid sugar and carbohydrates initially; bone broth is highly recommended for its ease of digestion and nutrient content.
• The refeeding process initiates a massive rebuild, emphasizing high-quality, nutrient-dense foods.
• Genes for protection against DNA damage, mitochondria protection, and neuron protection are activated, which may not occur without prolonged fasting.

"The on switch now is for grow. After this 5 days, boy, your skin, your muscles, your joints, your brain is all going to be that much better."