Fasting doesn't have to feel like starvation. This is the easiest fast that melts visceral fat in just 14 days. So, if the idea of going without food for 24 hours scares you, don't worry. This protocol is designed for beginners who want fast results without wrecking their day or feeling awful. And I'll show you exactly how long to fast, what not to do, and how to supercharge your fast without breaking it. This might be the simplest fat burning strategy you'll ever try. Before we dive into the 14-day protocol, let me explain why this works so well for visceral fat. You see, you have two types of body fat. You have subcutaneous fat. That's going to be the fat that's under your skin, your arms, thighs, abdomen. That's not inflammatory. It's not dangerous to your health. In fact, it provides warmth for your body. You actually need that subcutaneous fat. But then you also have visceral fat. Visceral fat is what wraps around your organs, your liver, your pancreas, heart, your intestines. It applies pressure to those organs and chokes off circulation. It's highly inflammatory. It leads to weight gain and weight loss resistance. It dramatically increases disease risk. This fasting protocol specifically targets visceral fat, pulling it from your liver, pancreas, and heart while lowering inflammation throughout your body. you burn fat, reduce inflammation, and feel better. Let's talk about the 14-day fasting schedule. Here's the complete schedule. Follow this closely, and it works like a charm. Days 1 through three, you're going to do a 1410 intermittent fasting protocol. That means 14 hours fasting, 10-hour eating window. Here's how it works. During the 14-hour fast, your body is going to lower insulin. It's going to tap into body fat. It's going to complete your digestion. During the 10-hour eating window, you're going to consume two to three meals. You're going to make sure you've got 30 to 50 plus grams of protein in each meal. You're going to make sure you've got at least 15 grams of healthy fats. Your fats are going to come from things like high polyphenol extra-virgin olive oil, grass-fed butter, beef tallow. It's going to come from your meat, right? Some from your red meat for protein or your eggs, whatever you're doing for protein. You're going to get good fats in that as well. You want at least 15 grams. You can go to 30 40 gram of fat in each meal if you feel good with that. And you're going to add in colorful fruits and vegetables as well. Here's an example schedule. Your first meal is going to be at 900 a.m. And your lunch is going to be at 1 to 2 p.m. somewhere in that time frame. And then your last meal is going to be no later than 700 p.m. It could be 5:00 p p.m. 6 pm, no later than 7 p.m. So your eating window is from 9:00 am to 7 p.m. Your fasting window is going to be from 700 p.m. when you finish eating to 9:00 a.m. the next day. Now during that fasting window, what can you have? You can have unlimited amounts of water. You need to hydrate well while you're fasting. So drink the water that you need. Also, you can drink black coffee and you can have herbal tea. And you can have unflavored electrolytes or just sea salt. Like if you want to put sea salt in water, that's fine as well. But absolutely no food during that 10-hour fasting window. This 1410 schedule is easy. You're basically just skipping late night snacking and eating breakfast at a normal time. So that's the first protocol. Then days four to six, you're going to do a 168 intermittent fasting protocol. That means 16 hours fasting. So you're just adding two more hours from what you were doing. and then eight hours where you're eating. Here's how you adjust it. You push your breakfast from 9:00 am to now 11:00 a.m. So, you're going to eat from 11:00 a.m. to 700 p.m. That would be option number one. Option number two would be to move dinner earlier. So, you're going to move dinner from 7 p.m. to 5:00 p.m. So, you're going to be done eating, let's say, at 5:00 p.m. And you're going to start eating at 9:00 am. So, your eating window then for option two would be 9:00 am to 5:00 pm. So, option one, 11:00 a.m. to 7:00 p.m. Option two, 9:00 a.m. to 5:00 p.m. What are the benefits of adding these two additional hours of fasting? Well, your insulin is going to drop even lower. That's key because that's going to help you enter deep fat burning mode. Your body is going to complete full digestion. Your liver is going to detox better, and you're now primed for the next phase. Days 7 to 13, we're doing an 186 intermittent fasting protocol. That means 18 hours fasting. So, we added two more hours. 6-hour eating window. So, again, we compress that eating window two more hours. An example schedule would be eating from 12:00 p.m. to 6:00 p.m. So, you're going to have 2 to three meals in that time frame. If you do well with two big meals, have your first meal at, let's say, 12:00 p.m. Have your last meal at 5:00 p.m. and done, finished eating by 6 p.m. kitchen is closed. That's how you would do it. If you don't do as well with big meals, okay, then you're going to do a small meal in between. So you might do your first meal at 12, a smaller meal at, let's say, 3:00, and then your last meal at 5:00, kitchen closed by 6:00 p.m. So again, your fasting window starts from 6:00 p.m. to 12:00 p.m. the next day. That's 18 hours of fasting. And that's critical because you now activate autophagy, which is your cellular cleanup process. Think about it like this, okay? in your refrigerator. We know that every grocery in that refrigerator has an expiration date. Imagine letting everything expire, but not throwing it away. Instead, you just shove that expired food to the back of the refrigerator and then you put fresh groceries in the front. What's that going to do? Well, the refrigerator becomes toxic, right? Things are going to ferment, putrify, and it's going to become a, you know, just a mess in there. And that's what happens in our body. Disease manifests. Your body is like this refrigerator. Your cells have an expiration date. Mitochondria have expiration dates. Proteins, intracellular proteins have expiration dates. Without autophagy, the expired cellular junk accumulates. What autophagy does is it clears out the cells that forgot how to burn fat. So you have all these old damaged scinsesscent mitochondria and scinsesscent cells that can't burn fat effectively for fuel. You got to get rid of those cells so you can burn fat more effectively. Autophagy allows you to repair mitochondria that are damaged and can't process fat. Like Pac-Man, cleaning out cellular junk. You create healthier cells, better fat burning, stress resilient mitochondria that primes your body for accelerated fat loss. You achieve this autophagy state during the 18-hour fast. Now, we're on day 14. This is where the real magic happens. We're doing a 24-hour water fast. So, we've done 13 days of building up your fasting muscle. Now, you're ready for the final day. The protocol, you're going to do 24 hours without food. So, you get to choose your time frame. You can do it from breakfast to breakfast. Let's say breakfast Monday to breakfast Tuesday, or it could be lunch to lunch, right? So, you can do it from lunch Monday to lunch Tuesday, or dinner to dinner. Whatever way it works, it's just got to be a 24-hour fast. And during that fast, you can drink water. You can have sea salt. You can have black coffee. So, coffee, but nothing in your coffee. You can have plain herbal tea, just no food. That's the key. So, what happens during that 24-hour fast? Your insulin drops to its lowest levels. Your ketone production begins. Your body pulls fat directly from your organs. It starts burning up that dangerous visceral fat. It uses those fatty acids for energy, and it starts to produce ketones. Ketones are a water soluble compound that can cross the bloodb brain barrier and fuel the brain, your brain fueled by these ketones. And you get this massive growth hormone surge. In men, it's a 2,000% increase in growth hormone. In women, a 1300% increase in growth hormone. Growth hormone is a powerful fat burning, anti-aging, and muscle preserving hormone. This is a massive metabolic advantage. You want to capitalize on that elevation of growth hormone. So, 24-hour fast will do it. That is really where the magic happens. Now, let's transition here and talk about what we're going to eat during the eating windows. Because you see, the fasting schedule, it only works if you eat correctly during your eating windows. So, rule number one, keep your total carbs under 100 grams per day. Why does that matter? We know that carbohydrates raise blood sugar and insulin more than protein and fat. So, if you have lower carbs, it's going to result in lower insulin and better fat burning, easier fat burning. It's going to keep your blood sugar stable. It's going to maintain the metabolic advantages of fasting. So, with your carbs, you're getting 100 grams. That's total carbs. That includes fiber. Your best carb sources are going to be colorful fruits and vegetables. They tend to be more fiber rich, rich in phytonutrients. They are going to not increase your blood sugar as much as processed foods. They've got the fiber, so they're going to help stabilize blood sugar and insulin levels. Now, rule number two, you want to replace carb calories, particularly grains. If you're eating a lot of breads, oatmeal, things like that, you want to replace those calories with protein and healthy fats. What are your best protein sources? It's going to be things like chicken, beef, turkey, eggs, fish, other animal source proteins like wild game like bison or something like that. Healthy fat sources. What are going to be your healthy fat sources? Avocados, coconut oil, olive oil, butter, ghee, beef tallow. What are the benefits of healthy fats and protein? It's going to keep you full and satiated. It's going to stabilize your insulin levels and your blood sugar and maximize the fasting benefit. It's going to make fasting easier. When your blood sugar is balanced, it's much easier to fast. You don't have the hunger, the cravings. Your body just starts going right into fat burning mode. It's very metabolically flexible. It can switch from burning sugar right to burning fat. You start burning that fat. You start producing ketones which get across that bloodb brain barrier and fuel the brain and downregulate inflammation in your brain. And this is where you start to really feel good and fasting becomes easier and easier. Now, rule number three, stick to single ingredient foods. What does that mean? That means foods that don't require an ingredient list. What you see is what you get. An example would be like a potato. That's a single ingredient. An avocado, single ingredient, avocado, right? Eggs, single ingredient, eggs. Ground beef, single ingredient, beef. Broccoli, single ingredient, broccoli. Now, here are the opposite examples. We talked about potato chips. 15 to 20 ingredients. Processed inflammatory. All the different packaged foods with long ingredient lists. Avoid those processed versions of whole foods. We want to avoid those. Stick with single ingredient foods only during your eating window while staying under 100 grams of total carbs, including fiber. Now, let's talk about how to supercharge your fast. This is how you get even better results and keep hunger at bay while supercharging that fast. Strategy number one, proper hydration. This is critical. You need to know what to drink. You can drink spring water, sparkling water, any sort of good filtered water. You can also have unflavored electrolytes with no sugar, no artificial sweeteners. Why is that? Because any sort of sweetener in your drink might stimulate blood sugar and insulin levels and might end up causing more hunger and cravings and making it harder to fast. Some people notice that response. So, you want to avoid flavored waters. You want to avoid sweetened electrolytes. any drinks with calories except for the coffee and tea strategies we talk about. Okay, so strategy number two is black coffee with additions. Now, you can drink just straight black coffee, okay? But you can also add in kind of this bonus coffee, right? Where you take high quality organic black coffee. My favorite coffee is from Life Boost Coffee. It's micotoxin free. Really good stuff. You can check out the show notes for that. Uh there'll be a link in there. Um I love life boost coffee. And then you can take in one tablespoon of butter or ghee. Add a pinch of sea salt and then mix it really well. Usually works better if you use like a stainless steel little blender, right? That's going to work best to make sure that mixes really well. And the benefits of that is it does not break the fast for most people. Technically, you're getting calories from the butter, but that butter actually, especially when it's blended real well. It's rich in short- chain fatty acids as well as mediumchain triglycerides that turn quickly into ketones and it's anti-inflammatory. It keeps you full and satiated. Keeps your brain running really, really well, and you feel good. Now, if you're not a coffee drinker, you could try something like organic green tea or some sort of organic herbal tea. And you can even try adding the butter in that as well if you want. Strategy number three. Okay, you want to make sure you're getting light movement. We don't want to do highintensity exercise, particularly when we first begin fasting. When you first start doing your fasting, it's better to start with light exercise and walking. That's great for fat loss. Once you're adapted to fasting and fasting has become easier, now you can do burst training and you can also do strength training. Those are more intense ways of exercise, but you get better benefits. You get more growth hormone release, you build muscle tissue, more anabolic benefits, right? But we don't want to start right away with that if we're new to fasting. Now, the benefits of getting this sort of movement in is it's going to accelerate your fat loss results. It's going to reduce hunger and cravings. It's going to improve metabolic flexibility, and that's really critical. That means your ability to switch from burning sugar to burning fat for fuel. The better you are, the more metabolically flexible you are, the easier fasting is, the less visceral fat, dangerous visceral fat you have, the better you are at burning fat as a fuel source. And that's key. Now, we've got to transition and talk about how you break your fast throughout this 14-day protocol because that's critical. I always recommend the protein fat first rule. I'll say that again. The protein fat first rule. You start with protein and fat. So, if you're having carbs, eat them last, toward the end of the meal. Why does that work? Because protein and fat slow down digestion. Eating carbs afterwards prevents a big glucose spike. It prevents the insulin spike. You get a better metabolic response. Here's an example meal. Let's say you're having eggs, avocado, and toast. Okay, let's say that's your meal. Your correct order to eat this would be eat the eggs and the avocado first. That's your protein and your fat. Eat that first. That gets in your stomach. Then you eat the toast at the end. That's going to immediately lower the glycemic impact and the insulogenic effect from the toast, which is your carbs. The incorrect order, which is what a lot of people do, is they eat the toast and they eat it actually with the eggs and the avocado at the beginning of the meal. So, they're eating all of it at once or they're eating the toast first. That creates a larger glucose and insulin response. So, you don't want to do that. For me, my favorite carb is fruit and I always eat it after I eat my protein and my fats. So, if I have like a steak, for example, with maybe like a little Mediterranean salad with olive oil and cucumbers and arugula and tomatoes, like I have that, I have the meat, the salad, right? And then a piece of fruit afterwards. that slows down the glycemic impact and the insulin effect from eating that fruit. Now, let's talk about foods to avoid when you're breaking your fast. That's going to be things like bagels, cereal, oatmeal. All these things are going to drive up blood sugar and drive up insulin. You want to avoid carbheavy meals. Instead, break your fast with protein and fat. Save carbs for the end if you have to have them. Now, let's talk about some of the most common questions I get when it comes to fasting. Number one, do artificial sweeteners, right, or even natural sweeteners like stevia and monk fruit break the fast? And that's going to be different for everyone because some people they're going to have an insulin response. I notice I actually do fine with stevia. I don't feel like I have hunger or cravings when I'm using stevia. But if I use too much, if I'm using a lot of it, like putting in a water all the time, then I will start to notice that. So, it's going to be different for everybody. For some people, they immediately notice they have more cravings, okay? They feel more irritable because they get an insulin response when they're consuming the stevia. Insulin goes up for them, drives down their blood sugar, and now their blood sugar is low. So, they get cravings and hunger and they feel irritable. That's not what you want. So, it's better to just be on the safe side. Avoid stevia, avoid monk fruit, avoid alulose, avoid those things during your fasting window. Okay? That's key. Again, some people they're going to have the insulin response. Most people actually have no insulin response, so it doesn't actually break the fast. But to be on the safe side, just avoid those. The only way you really know is you test your blood glucose before and after. Of course, you can also notice if they are increasing your cravings. Now, a practical approach if stevia, monk fruit, or alulose help you continue fasting. For some people, they've told me that just having a little bit of sweetness, like some sweetened stevia sweetened electrolytes in water helps them fast longer. They just feel better when they're doing it. They feel more mentally clear, they have less hunger and cravings. If you're noticing that, if you notice that these kind of sweetener alternatives that are sugar-free, right? If you notice that it helps improve your fasting experience and you can fast longer, go ahead and use them. That's fine. Okay? as a baseline, I tell people to avoid them. But then once you build your fasting muscle, right, and your fasting expertise, like your your just your ability to undergo these types of fasts and this intermittent fasting cycle, you can experiment and see if it works and see if it helps you. Okay? So, you always want to avoid these artificial sweeteners, sucralose, which we find in Splenda, aspartame, and aphaltame potassium or aphaltame K. These are artificial. They create cravings and they may cause you to break the fast. Okay? So, I definitely recommend chemical agents, chemical, artificial sweeteners. Avoid those. Stevia, monk fruit, alulose, they're all better natural sweeteners. So, if you do feel like you need something, that might help, but you got to test it on yourself. Now, question number two. What if I feel dizzy or weak during the first few days? Well, I'll tell you this protocol is designed to minimize symptoms because we're doing kind of a gradual transition. 1410 to a 168 fast to an 186 to finally a 24-hour fast. But if you do experience dizziness or weakness, here's what you want to do. Increase your sea salt intake. I like Redmond's real salt or Celtic sea salt. Increase that. Even just taking a pinch on your finger and putting on your tongue. Drink some water with it. That can really help, right? add minerals and mineral richch foods. Things like cucumbers, celery, grass-fed red meat are all high in minerals, right? And that's going to help as well. Drink more high quality water. So, good hydration in general is going to be key. And just add in a pinch of salt and that will help eliminate dizziness, headaches, or other symptoms, you know, other unwanted fasting related symptoms. Now, question number three. How much water or electrolytes should I drink while fasting? That's a great question. The morning protocol, here's what I recommend. First thing, 16 ounces of high quality water with sea salt, one of those good salts I recommended, Redmond's real salt or Celtic sea salt for example, or you can take unsweetened electrolyte powder, right, and put that in your water. And that's going to get the minerals and the hydration. Why do you want to do that to start your day? Well, all of us are actually dehydrated when we first wake up. We've been breathing out water vapor all night long. We're naturally dehydrated. So this is going to ensure you start your day hydrated. When you're hydrated, you actually wake up better, right? You feel less brain fog, less cloudy, you feel more wakeful, right? And you have more energy. And then throughout the day, you want to drink when you're thirsty. So you start out with this super hydration protocol of 16 ounces of water. And then you just wait for when you're thirsty and drink when you're thirsty. You can also check your urine color. Your urine should be mostly clear. If you're noticing like a really strong dark yellow, that's a sign you're dehydrated. So, make sure that your urine is pretty clear for the most part. If you take a multivitamin, particularly one with B vitamins, you might notice a little bit more of like a neon yellow after you uh take that when you the next time you urinate. But in general, if you're hydrating well, your urine should be pretty clear, and that's going to keep you properly hydrated. Now, question number four. Can I exercise during the fast? And if so, what type? Well, days one to three I recommend only walking, right? So, just very gentle, light exercise. That's great for fat loss. It builds the fasting muscle. Day number four, okay, now you're you're starting to adapt to fasting. Now, you can add in burst training, strength training, or sprinting during your fast. It's going to create even better fat loss results. I recommend doing it at the end of your fast, like right before you break your fast. And that's how I usually do it. Most of the time I'm doing an 186 fast where I usually break my fast around 2:00 p.m. and I eat from 2 p.m. to 7 p.m. and I will work out at 100 p.m. most days and then break my fast right after that. That tends to be best when we work out exercise at a really high intensity. Often times that can stimulate more hunger and cravings later. So it's good to do right at the end of your fast. Okay. Just make sure you're well hydrated. You've taken some unsweetened electrolytes or some salt and hydrated well. and then you'll be ready for that exercise. Now, question number five. How often can I repeat this 14-day fasting challenge, guys? You can repeat this as needed, but it's most important to listen to your body. Many people cycle through this protocol multiple times, or you can just stay in a window that you feel like works really well. Like for a lot of people, you know, they'll just stay in a 168 fast on a regular basis. As long as you're getting enough protein, calories, and healthy fats, then that works great for you. For me, I always recommend a 511. Five days a week where I'm doing something like a 16-h hour or 18-hour fast with a 6 to eight hour eating window. One day a week where I do a feast where I might have a 10-hour eating window and a 14-hour fast. And I'm eating more calories and more protein during that and more carbs in general during that eating window. And then one day a week where I'm doing a 24-hour fast called a 511. Five days a week, low carb, 100 grams or less carbs. One day a week where I'm doing maybe up to 150 grams of carbs, less fat, but still good amount of protein, and I'm doing a less aggressive fast. So maybe only a 14-hour overnight fast and a 10-hour eating window. And then one day a week where I'm doing a 24-hour water only fast. Maybe I'll have black coffee, herbal tea, but no calories during that window. And that's a great approach. That's typically what I'll recommend for people once you go through this 14-day protocol. Now, question number six. What should I eat if I get really hungry before my fasting window is over? And I got a couple hacks for you. Fasting hack number one, take one tablespoon of coconut oil or take a shot of olive oil. Both of these contain calories, but you're not going to get a glucose or insulin response because it's only fat. So, it breaks the fast, but it technically doesn't break the fast because you're not spiking insulin. So, you preserve most of the benefits, and that's going to calm hunger and make you feel satiated. Now, here's your fasting hack number two. You got to understand that hunger is a hormone. In fact, the hunger hormone is called ghrein. It's released by your stomach when there's nothing in your stomach. And all these hormones are pulsatile. They come and go. I recommend just drinking water. When you drink water, it fills your stomach. It distends your stomach and it inhibits the release of ghrein, your hunger hormone. So that's a really good good strategy. And then go and distract yourself. A lot of times hunger is just a conditioned response. We're used to eating at a certain time of day. So we get a little bit hungry at that time of day. This is when you want to distract yourself. Go for a walk, work on a project, make a phone call. Any distraction for 10 to 15 minutes. And what happens? Hunger hormone drops naturally. Grein. your hunger hormone goes away on its own. The distraction is the best tool when experiencing hunger. So try that out. Now question number seven. Will I gain all the fat back once I stop fasting? And that answer depends on two factors. Factor number one, how you break your fast. I always recommend following the protein fat first rule. Avoid carb heavy first meals. And factor number two, what you eat during the eating windows. Again, you want to keep your total carbs under 100 grams per day most days. You might occasionally have a feast day where you go up to 150 grams. Let's say once a week. Make sure you're not feasting too much once a week at most. Okay? Eat high quality protein and fat. Stick to single ingredient foods and focus on protein and fat at the beginning of your first meal and follow that protocol and you'll maintain your results. Now, question number eight. Is it safe to do a 24-hour fast if I've never gone that long before without food? And here's an important distinction. If you jump straight into a 24-hour fast, you can do it, but it's going to be really uncomfortable. It's like jumping into running a 5K when you've never exercised, okay? You're going to be pretty sore. It might be a very uncomfortable experience. That's why I don't recommend it. Instead, follow the 14-day progressive schedule that's safe and effective, and it's going to build your fasting muscle. That's why the protocol works. Day 1 to 13, you gradually build your fasting fitness level and you develop metabolic flexibility, so you're better at burning fat for fuel and that makes fasting a lot easier. In fact, by day 14, most people tell me they're ready for that 24-hour fast and they actually feel great doing it. And if you don't make 24 hours, let's say you stop at 20 hours, that's still a success. Okay? There's no such thing as a failed fast. If you do 20 hours, if you do 18, if you stop at 22 hours, still a success. There is no such thing as a failed fast. Every fast is going to move you in the direction of healing. There are going to be great benefits that are going to occur regardless of how long you go. So, try again the next day or try a few days later or the following week. I always recommend applauding yourself for any progress. Work your way up gradually. This 14-day progressive fasting protocol is designed to make fat loss easy and sustainable. Again, the complete protocol, day one to three is a 1410 fasting window. You're just easing into it, building your metabolic flexibility and your fasting fitness. Day four to six, now you're going on a 168 fasting window. Like for example, eating your meals between 11 a.m. and 700 p.m. That's going to increase fat burning. Days 7 to 13, now you're in a 186 fasting window, eating your meals from 12 pm to 6 pm, for example, and then fasting from 6 PM to 12 pm the next day. And then day 14, you're ready for that 24-hour fast and getting that massive growth hormone surge. You're ready for it by that point. You've built the metabolic flexibility and the fasting fitness. You're a great fat burner at that stage. Now, the eating rules. Remember, make sure you're under 100 carbs per day during your eating window. You're prioritizing high quality protein and healthy fats and eating them first in your meals. You're using only single ingredient foods. And then you're breaking your fast, like I said, with protein and fat first. We talked about a couple supercharged strategies, the coffee with the butter or ghee and sea salt. We talked about proper hydration with electrolytes and getting light movement and exercise. And what kind of results are you going to expect? You're going to burn visceral fat from your organs. You're going to reduce inflammation dramatically and lower your disease risk. You're going to notice a big increase in energy. And you're going to trigger powerful hormonal advantages. Follow this protocol. It really works. And share this with someone who needs to hear it. Guys, be sure to check out my 7-day fat burning quick start guide in the show notes as well. And again, share this video with anybody that you know and that you care about. We'll see you in a future video. Be blessed.