welcome back this is Dr Jin s where clinical Excellence meets excellent results today we're going to talk about the 5-day water fast resetting the body and your energy the dos and don'ts and all the benefits of a 5-day water fast let's get right into it so during the 5-day water fast basically you do not eat any foods or calories you only drink water okay so there's a misnomer you think a 5day water fast you're abstaining from water no you're only abstaining from food you're drinking the water necessary for survival you're going to supplement with salt
and minerals you can use Himalayan pink salt edman salt or like a Celtic Sea salt or you can use a mineral packet that's unflavored okay is coffee and tea allowed yes but but I prefer not to use coffee and tea during the 5day water fast okay if you want to drink water you want to drink about half of your body weight in ounces that way you have enough water during the day um so if you're 100 lb you want to drink at least 50 ounces of water during that day along with your salts and minerals
how often can you do it you know for a general healthy population you can it probably twice a year to help reset if you have a certain condition a metabolic condition with the guidance of your physician right a supervised 5-day water fast you can do it once a month okay now people who should not do it okay women who are pregnant or breastfeeding hypoglycemics hypoglycemics are the individuals who have symptoms related to um going going without food they get hungry angry agitated shaky irritable and once they eat the energy picks up those are the hypoglycemics
and you do not want to fast or go straight into a 5day water fast those individuals want to do maybe more a keto adaptive diet get your blood sugar more stabilized and then maybe do intermittent fasting to start and then eventually work up to maybe a one day fast two day fast or three-day fast but you have to be very cautious not to throw yourself into a hypoglycemic State insulin dependent diabetics you don't want to go into a fast and continue using insulin you need to be monitored and you should do it with the help
of your endocrinologist or primary care physician Etc patients who have multiple medications they have drug interactions and you're going without food so you have to be very careful with people who are on multiple medications patients who have gastritis these are the people when their stomach goes empty they get burning in the abdomen right so you have to do some gut healing protocols in order to heal gastritis before you go into a prolonged fast lean body types these patients sometimes don't have enough reserves or gly gen stores these are the patients who are very lean and
they burn a lot of fuel so they can eat a lot but they can still be very lean so you have to be very careful because you don't have enough reserves or Stores um in order to go through a 5day water fast people who tend to continue to work and do heavy labor you're going to run out of fuel and you can't do that you really want to do a 5-day fast when you can have a break in your uh schedule ing so if you need a nap or you get a little bit fatigued you
can take a nap and not be a problem exercise during the 5-day fast maybe the first day you can do your normal regular exercise and going into day two you should really be doing only walking maybe very light calisthetics stretching yoga very mild okay if you have an eating disorder or history of eating disorder you should not do the 5day fast okay and then alcoholics patients who are alcoholics tend to be nutrient depleted uh to start so you definitely don't want to do that unless you have enough reserves again if you're going to do a
5-day fast you need to be probably monitored and you should talk to your physician about doing it before you do it now let's get into the benefits during the 5-day water fast it will improve immune function repair of damaged tissues including mitochondria removes dysfunctional cells as well as pathogens things like candida can be overcome okay reduces neuroinflammation and general inflammation it will increase autophagy now this word gets thrown around a lot but basically autophagy is the clearance of debris and Del dead cellular material for recycling autophagy occurs all the time right but fasting can expedite
and increase the rate of autophagy exercise will increase autophagy uh getting a cut on your finger will increase autophagy um sleeping and going into an a deeper fast overnight can increase autophagy so autophagy occurs all the time but fasting can really push it further it decreases autoimmune disease and the way it does that is because you're not intaking uh dietary proteins that become inflammatory to our system so there's a decrease in symptomatology or sometimes reversal of autoimmune disease okay other benefits it improves gut Flora there's been studies where you do intermittent fasting or fasting and
it improves a bacteria called Acres Biselia and this is a important uh Keystone bacteria in our gut increases DNA repair resets metabolic system and hormones I think one of the big benefits of going to the day four and number five of a 5day fast is that you get to reset right hormonally uh liver detoxification and your entire metabolic system really another benefit is that you become self-aware about your health and your relationship with food people have really poor relationship with food and you become really cognizant of how you feel about it and it provides motivation
5-day water fast can trigger someone from a poor health State and it will motivate them to get them healthier so there are some psychological benefits of doing a prolonged fast okay so now let's get into the real Crux of the 5-day fast here we go so what happens during the 5-day water fast let's get right into that 8 to 12 hours you're going to start utilizing your glycogen stores and your glucose and you're going to have a bump in hormones called glucagon cortisol human growth hormone and adrenaline okay you will start to increase ketones in
your body from fat utilization and your body will start to transition from utilizing glucose to utilizing ketones you can do regular exercise in the first 8 to 12 hours and there will be an increase in hunger from the hormone granulin 18 to 24 hours you're going to deplete your glycogen stores and your body will produce its own sugar the process is called gluconeogenesis and it occurs in your liver primarily and to a smaller extent in your kidneys it will start to impact autoimmune disease and the way it does that is because you are not exposed
to food proteins during that time many times autoimmune disease can be impacted by what you eat things like gluten protein Dairy nit Shades lectins Etc so if you're not eating for those uh hours or days you're going to reduce the impact on autoimmune disease or you're going to improve autoimmune disease during this time you will have an increase in ampk a Key Energy sensor right this is what helps stimulate autophagy the clearance of cells or debris or disfunctional cells so autophagy cleans um and is stimulated by a a limited amount of nutrients so when you
go into a fasted state it actually stimulates amk as well as autophagy it will decrease inflammation in the brain and the body as well as creating a hybrid system this is what we call a metabolic switch your body is able to utilize glucose and ketones at this time and it becomes more of a hybrid machine rather than just a gasoline machine during this time you will have an increase in brain derived neurotropic factors as well as growth hormones you have a increasing ketones and your breath will start to change there will be a smell to
it because you have increased ketones at that time okay you can do very light exercise at this point now day two you're going to have continual increase in brain derived neurotropic factors you'll have human growth hormones increasing and you might have some increase in granulin or more hunger in the initial 24hour phase but as you get into later day uh time in the 24 hours to 48 Hours the hunger will go down so granulin will go down you're going to increase autophagy and this is where uh a lot of the clearance of the aggregate proteins
in the brain will start to occur things like amalo tow Lou body Alpha sin nucleons or even primed gal cells these aggregate proteins are associated with Alzheimer's Parkinson's dementia okay and Prime gal cells can occur when you have a concussion or extreme stress where the immune cells of the brain or what we call the glue or glea become hyperactive okay it helps to clear out these cells and brain function starts to improve at this point something called mitophagy also occurs and this is is uh minimizing or reducing the inefficient mitochondria of the cells so your
body becomes more efficient in producing energy it will decrease insulin sensitivity and help reset reset it so what I mean by this is patients who have pre-diabetes or diabetes the cells become less sensitive to insulin and there's more sugar circulating in the blood at this time it starts to reset the sensitivity will improve so you don't need as much insulin to become more efficient in in transporting glucose into the cells you will decrease fatty liver and metabolic syndrome and 90 to 95% of your energy is coming from ketones at this point so when you check
your blood with the little Ketone meter your ketones will probably be around 1 5 to three at this point a lot of gut healing can occur at this point you can do a little bit of exercise very mild walking stretching Etc and on day two you might need a nap you might feel a little bit fatigued and tires so give yourself time to take a nap if you need one okay day [Music] three you're going to have continued autophagy reverse veral of disease like that chronic nagging knee pain or inflamed lower back right clearance of
brain fog this is where this is occurring in day three increased immune function so almost a reset of your immune function increase in stem cells which will Aid in the healing process right those chronic nagging things that bother you will start to really heal in day three your ketones in the blood will go to probably around 3 to 4 okay and you can do a little bit of walking and stretching now between day two and day three is really what we call the Peak autophagy and hormone production Etc this is where you're getting the peak
amount of uh resetting and benefits of fasting on day three if you want to continue that process you go to day four four and five basically it's a maintenance of day three okay you're not going to get like more autophagy it's just you're going to maintain that the body learns uh the reset points resets of hormones metabolic Health immune function and your gut health right so your body relearns it and if you can maintain a healthy lifestyle after day four and five you can maintain this uh progress or benefit that you had in day four
and five okay not everyone can really go from day one all the way to day five okay I talked about the patients who should not do this and that it should be supervised okay so let's get to let's say day three and you're having difficulty at this point you could add in bone broth for days four and five if you want so you can do all water and minerals up to this point and then if you're having a problem struggling you can add bone broth on days four and five now with that break the fasting
component very mild right but you can still reap the benefits by just utilizing the bone broth and still utilize some of the things that you've been accomplishing from Days 1 to three you can also switch to what we call the lemon lime fast I did a video on this where you're utilizing lemons and lime in water and a little bit of gravy maple syrup in there and you can drink that on days four and five which will help you you know progress and get through the five days all right now coming out of the fast
you you've done the 5-day fast and what do you do at that point you can use initially MCT oil because you're in ketosis and you can use a a good qual fat to keep you in ketosis and immediately you can start using some bone broth or vegetable broth in the initial phases fermented foods cooked vegetables okay and then maybe plain animal protein okay so you would start maybe from MCT oil and start adding all these in throughout a 24-hour period small portions on the first day is important you don't want to overwhelm your system so
small portions of everything now at that time you might want to consider a ketogenic diet for another week so you can continue the benefits of the 5-day water fast by going into a ketogenic diet for one more week okay now the purpose of the 5-day water fast is about resetting autophagy hormone clearance Etc but the real benefit comes from making the realization with your uh relationship with food patients often have problems with gluten and dairy and sugar and all these other things and when they do the five-day fast with an accompl accomplishment of doing it
you have a change or a shift in your relationship with food your motivation has changed so continue on with healthy eating if you want to move forward and you can reap the benefit of a 5-day water fast all right my name is Dr jyin Sun where clinical Excellence meets excellent results and we'll see you guys next week on the healthy side have an awesome day
