The Ultimate Water Fast Challenge Day 3

It's. Foreign. Humans. We are live for day three of the ultimate human water fast. I'm your host, Gary Breca, and today is the final stretch. So you're officially in the elite group of humans who can complete a 72 hour fast. And I'm absolutely blown away by every single one of you. Most people can't go 12 hours without eating. And here you're conquering 72 hours while maintaining your work, whatever your family responsibilities are and your commitment to becoming the ultimate version of yourself. So huge pat on your back. I love seeing all the comments come into the chat. Most people are saying, I feel amazing today. I actually did wake up today with substantially more mental clarity. Yesterday was a bit of a struggle for me. So how are you guys feeling right now? Many of you are probably experienced the best mental clarity, maybe energy or sense of accomplishment that you've felt in years. And you deserve that starting. Start putting your experiences in the chat. I want to read how you're feeling. How was last night? Any hunger pains? Any trouble sleeping? And what hour are you on in your fast? You've proven something really incredible to yourself over these past three days. That you can complete control over your cellular biology. You can actually have control over your cravings and your future health outcomes. This wasn't just about not eating for 72 hours. That's what most people think a fast is. This is about discovering that you're capable of things that you never thought possible. You've faced a lot discomfort. I know that. And you chose discipline over convenience. If you truly are here on day three, you really deserve a big pat on the back. You've experienced hunger waves and you rode them out with courage. You've maintained your responsibilities while your body performed the deepest cellular cleanup that it may have done in years. Remember, we are eating the herd. From the weakest animal forward, you have already consumed literally billions of senescent cells and cells and debris in your. Your body that your immune system has, has removed. So this is a cellular cleanup unlike anything you've ever done. I'm so incredibly proud of you guys, every single one of you. And I want to take a moment right now to be proud of yourself. This community is something special. And what we've accomplished together is absolutely remarkable. If you've just been on this challenge and you didn't actually participate in the challenge, maybe you're in the wrong part of your cycle. If you're a female, maybe it just wasn't the right timing because you had obligations for dinners or breakfast or whatever. Please download that guide and do this challenge on your own. Find a partner to do it with. It's always good to have someone to do it with, not just do it on your own. I'm going to bring in the big boss here in a minute and I want to bring someone super, super special to the table. She is my life partner. She started on this journey with me 11 years ago in a tiny little strip mall in Naples, Florida. It blew up into the largest functional medicine clinic franchise in the world. We, we blew up a genetic testing and supplement testing company and now we're in the space to message with the intention of giving without the expectation of receipt, which is the reason why you're all here today. So, my beautiful wife, Sage, welcome to the three day water fasting challenge. I want, I want you to just share your experience with the community.

Well, I'm going to admit that this is my first water challenge, even though I think you've done two of them now. And my main reason for this being the first one is because I was scared because I didn't think I could do it because I thought I was too skinny or because I would get too hangry or, you know, and I didn't want us to have difficulties for three days in our relationship.

We're also, and I say we are going through menopause right now.

We, we are in perimenopause together.

Y lot of apologizing for things that I haven't done. As you should. As I should. Yeah. I mean, I miss fold the laundry sometimes. Sometimes the coffee's too hot. There's lots of things. I mean, it's just terrible.

Yes.

Horrific things that happen. Terrible in our house. So, men, my advice to you is wake up. Just apologize out of the gate right away.

Just makes the day go easy.

Big help. Big help. So how did your energy levels change over the last few days?

So the first day I, I was so busy, honestly, that I didn't think about it. So it wasn't until the end of the day that I kind of went, oh, gosh. I. Okay, my stomach is starting to grumble. This is when I'd go and, you know, make a nice dinner, maybe even have a little snack. My masa chip snack.

And.

And I had to push through it. So I had my bone broth and. And then I just tried to go to bed early. So I wasn't thinking about it so much. The next morning, unfortunately, I woke up with my period. Sorry to share that. Yeah. Just full disclosure, this is a, this is a health and wellness situation. So I did not feel great yesterday. And I, and you even said it's okay if you stop that you're not feeling up for it. And I appreciated that. But I felt like I had already done the first day and I was already into the second day. I might as well just keep going. So I just sucked it up.

You know, we, we, we talked about that yesterday. I mean, the best time for women to fast is during their follicular phase, which is usually between days one and day 14 of your cycle. Day four, the day 12 of your cycle. You should be smack dab in it if you, if you have a regular menstrual cycle.

That's the problem.

Yeah, you're day.

Yeah. So I'm going from like, I'll have 127 days off and then it'll be like 14 days or 22 days or we're all over that at all. So I don't know what phase I'm in because I am not getting them on time or regular at all. So you're going through that. I, I, my heart goes.

By the way, we are doing a podcast is not related to the water fast on how we solve the menopause issue, because there's a lot of misinformation about menopause. I think it's one of the most underserved areas, in all honesty, for women, perimenopause and menopause. There's a lot of discontinuous information out there about whether or not hormone therapy leads to breast cancer and which it does not, or increases the risk of breast cancer. So look for that podcast because we're actually showing exactly what hormones we put up there. We're showing exactly what her protocol was. She actually had frozen shoulder.

She could, it was stuck right here for nine months. Yeah, I went to the doctors, all the doctors, we tried all the things and the, the final doctor said he would put me under anesthesia and rip.

It out of manipulation. Under anesthesia.

Yeah, it was terrible. So, I mean, pt, acupuncture, cupping, I, I did it all and started hormone therapy and three weeks later, I was up to here.

So, I mean, believe it or not, frozen shoulder is linked to menopause. So since this is not about menopause, we go back to the water fasting challenge.

Back to that.

What was the most challenging moment for you yesterday?

For sure, the second day, I wanted, it's not even that I was starving. I just didn't feel good. And I think a lot of that too, of course, was starting my period. But, but it was a. It locked into. On a mental piece to it. I was just like, you know what? I started a day and a half in. I'm a day and three quarters in. Okay. Now I'm at the end of the day, I gotta just keep going. So I think this water challenge is kind of like when I first got started cold plunging. I also didn't think that I was a cold plunging kind of person because I'm skinny and I don't have a lot of body fat and I thought it would be too cold. And I also hate the cold. So I didn't understand how cold plunging would be good for me. Now I'm addicted to it. I do it every day that I can, sometimes even twice a day because I know that the benefits outweigh.

She has a little affirmations video that you play. And every time I hear that affirmation, I'm strong, I'm healthy, I'm wise, I can do anything. I know she's in a cold plunge. She turns that video on, it's exactly four minutes. So then she gets out when, when the video is over.

Four minutes is my jam. That's. If I go too high, then I can't get warm again. If I go too low, it doesn't get all the benefits from it. So anyway, it was just. Honestly, yesterday it was just a mental thing. And then this morning I haven't even thought about food. Honestly, I did. I had my tea because I can't have coffee because I like to put too much stuff in my coffee. So I just had a tea and I warmed up from my cold plunge.

And she had H2 tab this morning. She had. I got my old.

Yep.

Got my. Had a perfect amino.

All of it in there.

Yep. So I think it's just powerful for the community to hear from someone who's been in the trenches with them, experiencing the same challenges, the same victories, the same incredible transformation. So all we're focused on now as a couple tonight is just getting to bed tonight. Right. And so now you're what, 15 hours away from going to bed. Pretty soon you'll be 12 hours away from going to bed. You'll be six hours away from going to bed. So if you do get those slow hunger waves, just push through those. Those are temporary. Usually get a two to three hour reprieve between those hunger waves. It's like nausea when you're sick. You know, it comes and goes and you feel good for a little while. So just push through those short term moments and make it to bed. Tonight. Because when you wake up tomorrow, you will have completed one of the most difficult things that you may have done in a very, very long time.

I think another tip if I can interrupt yourself.

Busy.

So yesterday my daughter got here. We had to run errands. There's no food when you're running errands. Don't bring snacks, don't have it in the car. And I just kept going. I just made sure I had a huge thing of water.

I got all the credit card alerts as they were out all day. They had a good day. They had a really good day. So, yeah, they had a, they had a great day. I saw that credit card dings coming in on my actual charge. Yes, yes, yes. So keep the wife happy. So I know, like your honest perspective really resonates with so many people wondering if what you're expecting is normal and if the benefits are worth the effort. So I hope that that gave you some perspective. So thank you, babe. Coming on. Okay, guys, let's knock out some of the most commonly asked questions I'm seeing the chat flooded right now with rapid fire answers. So can you take supplements during a fast? Yes. Minerals and aminos are essential, especially electrolytes that we get from, from, from our Baja Gold sea salt, those 91 trace minerals. But supplements can be tricky. So today I'm not taking any supplements. I'm doing mineral salt. I did a perfect amino this morning and I did a hydrogen tablet. I'll do another hydrogen tablet later. I probably will also have some tea. Lemon water does not break. A fast squeeze of lemon will not significantly impact ketosis. But try to stick to plain water with the minerals and the electrolytes for the, for the best results. Very often what happens when you take B vitamins, especially B12, is when they hit your stomach, they rapidly change the ph of your stomach. Probably all of you have taken a multivitamin on an empty stomach and you get that queasy kind of lightheaded feeling. That's because. That's because the ph of the stomach changes too quickly. So try to avoid taking supplements today. You could have taken them on day one and day two, but avoid them today. Can you fast if you don't have a gallbladder? Generally, yes. Always check with your doctor first. But the gallbladder emulsifies fat. It pulses bile into an area of the intestine called the duodenum. It's right as contents exit the stomach. So usually if you've eaten a meal that has any fat in it, that is when the gallbladder is engaged, the liver makes bile, and then it sends it over to the gallbladder, the gallbladder stores it. And then as food passes by the gallbladder, it secretes bile into the intestinal tract so that it can emulsify fat. Well, you're not taking in any fat, so your gallbladder usually will not go under a gallbladder attack. In fact, one of the best things that's happening to you over the last three days is you are healing and sealing your gut. You're actually allowing those beautiful gut microbiome to proliferate. Healthy bacteria will actually increase in number during a fast. Believe it or not, they will proliferate. And bad bacteria are the enemy of good bacteria. So a lot of times what happens is we aren't just getting reinoculated with bad bacteria. What happens is we, our good gut flora gets suppressed and the bad bacteria takes off. So one of the things that happens as we refeed coming out of a water fast is we actually increase the number of healthy bacteria in our gut, called the gut microbiome. And as that rises, it suppresses the bad bacteria. So should you track glucose and ketones? It's interesting, guys, but it's definitely not necessary. Just listen to your body signals. You know, when people ask me if I should be counting calories or counting macros, our ancestors never did that. There's not a blue zone in the world where they actually track calories. In fact, the vast majority of centenarians couldn't tell you the difference between a carb, carbohydrate, a fat, protein, saturated fat, a polyunsaturated fat. They just ate whole foods. So is bone broth okay on day three? If you are really struggling with the water fast, you can break your fast with bone broth. Stick to just water and minerals today, perfectly fine. So if you like to have a little bit of variety, how often should you fast? Well, for Most people, quarterly 72 hour fasts are optimal for ongoing benefits. I do this a minimum of three times a year. I might actually extend my fast for a fourth day tomorrow. But today's protocol is beautifully simple because your body's, you know, has become a fasting machine over the last 72 hours. We're repeating exactly what worked yesterday. Perfect aminos, Baja gold, sea salt and H2 tab. In your morning, 8 ounces of spring water, followed by 3 liters of mineralized spring water divided into those three strategic time blocks I talked about yesterday. During the day, remember to add a pinch of Baja Gold sea salt or A little squirt of mineral salt to every single glass. Because electrolyte balance remains critical throughout the time that your body is adapting. Remember, in ketosis your kidneys will use four times the amount of sodium. So don't worry about overloading with sodium. Right now your kidneys are going to flush this out. How many of you have been adding Baja Gold sea salt throughout the day? Just let me know in the comments. I want to know that you're sticking to this. Here's what's incredible. Your autophagy is at its peak level right now. Your cells are performing the deepest level of cleaning and regeneration they've done in years. You're not surviving day three. You're thriving at a cellular level that most people will never experience. So we have a let. So let me explain what's happening in your body right now that's absolutely extraordinary and why the 72 hour mark is considered the sweet spot for water fasting benefits. Your autophagy process is at its maximum efficiency, literally recycling this damaged cells and components and rebuilding stronger, healthier versions of those cells. Stem cell activation is occurring as your body creates new optimized cells across multiple systems. Your immune system is experiencing a complete reset. You know, as old inefficient immune cells are being replaced with fresh, powerful ones. Metabolic flexibility has reached its peak. You've actually learned to survive without food. You can now efficiently switch between burning fat and ketones and glucose. So inflammatory markers, if you are measuring them, see reactive protein, other inflammatory markers are actually declining. Growth hormone remains elevated. This this third day is when it reaches its peak at 10 times the normal growth growth hormone secretion. That's how your body protects its lean muscle tissue and allows the immune system to steer its way towards senescent cells. Okay, so now I need to address the most important aspect of your entire fasting experience. What happens tomorrow morning when you break your fast? Tomorrow starts your seven day integration phase. And I'm going to be brutally honest with week determines whether you keep these incredible benefits for months or whether you lose them just within a few days. So most people are completely sabotaging their fasting results in the first 24 hours after completing their fast by making critical refeeding mistakes. So your gut lining is pristine right now. I can't emphasize that enough. Your insulin sensitivity is optimized and your digestive system has had a complete reset. So the wrong meal can undo a lot of what you've accomplished. And then this is exactly why I structured the VIP members to get a complete seven day refeeding protocol. So it ensures that you maintain and amplify these benefits long term. You know, if you want to upgrade to vip, this, this is the time I'll put a link in the chat. As I mentioned yesterday, we're going to do an extra two hours today with myself and a very special. Yes, the doctor that's going to be on in a few minutes. If you are a current vip, please share your experience into the chat so people that are thinking about upgrading to VIP can just see and hear from honest people about their honest experience inside the VIP chat. Guys, we also have something else really, really special. I have an amazing guest coming on. He's been on our water fasting challenge before. He's an expert in fasting. He's a certified naturopathic doctor and a clinical nutritionist. And he specializes in, he specializes in the acid alkaline balance in the body and cellular optimization. He's literally revolutionizing how we think about post fast nutrition and long term metabolic health. And the other announcement I have is we have a live studio audience today. It's like the Oprah Winfrey show in here, you know. So I really want to welcome Dr. Daryl Geoffrey to the water fasting challenge. Thanks.

What's up, buddy? Thank you. Good to see you again.

See you again. A lot of you guys are familiar with Dr. Gerald Geoffrey. He's. He's amazing. He's the founder of Alkamind. I actually use his alkamine products in my coffee every single day to reduce the acidity of coffee. He has the same products to reduce the acidity and the impact of alcohol. He has gut repair. He has an amazing gut microbiome protocol. Several of my staff members are actually working directly with Dr. Geoffrey. So I want you, if you would, to address post fast nutrition strategies so they get a sustained benefit from this. And what foods will amplify what they've accomplished in the last three days versus what foods will completely sabotage what they've done.

Awesome. Well, first, I want to congratulate everybody. Here we are on day three, so let's finish strong. I know some of you finished already, some of you may be a little bit behind us, but keep on being focused because whether you feel great right now, keep going. If you don't feel so great right now, keep going because everybody's different. And the results that you're going to get, I promise you, are going to be worth everything that you do and commit to right now. But what I'm going to tell you, how we go into this detox is critical. But how we come off of this detox is even more important. I'm going to tell you, there's nothing more important than how you come off of the three day water fast. And what we want to do, just like kind of how we transitions into this, you want to use that soft landing approach. The worst thing you could do is like tomorrow you're done, you go and you have like a big T bone steak. Like that's the last thing that you want to do. Or have a good glass of wine. You got to go easy because as Gary was just saying, there was a massive reset in your gut. Now your gut lining has been optimized, you've healed and sealed that gut wall. Everybody's got leaky gut, different degrees. But now that we're in this full autophagy, your mmc, your migrating motor complex, that's in full action. So there's been literally this sweeping action throughout your entire gut. Your gut's cleaner now. What you want to do is slowly reactivate the digestive system in a gentle manner so that you don't overwhelm yourself and you ease back, you feel good, you get stronger and you get to that post detox into the nourishment phase of your life, because now this becomes a lifestyle. So I think the most important thing we have to focus on first, Gary, is just the first meal.

Yeah.

You know, and what you want to focus on. I think the way we came into this was with some bone broth. I love bone broth. Bone broth is amazing. It's got the amino acids proline and glycine, which is another gut healer. It helps heal damaged tissue. So you're going to continue to get those same benefits. And this is what I love about this detox. During the detox, you're working hard. Right. But after the detox is over, you can get the same exact results that you got over your 3 days with only 25 the effort. How cool is that? But the next 72 hours are critical as far as what you're feeding your body. So I love things like bone broth or vegetable broth. As your first meal, you can do some very, you know, lightly cooked vegetables or steamed vegetables like spinach and asparagus and zucchini, carrots. Those are really good. It's a good time to implement a small amount of fat. You don't want to dump a lot of fat at this point because again, we're really slowly bringing back our digestive enzymes. Gary was talking about the gallbladder and the bile salts to Help emulsify the fats. They've been inactive the last three days, so we don't want to bombard them all at once once. So a small amount of fat, you could do half of an avocado, which I call God's butter, or a full avocado. You can put some olive oil on top of that. But instead of using a tablespoon, maybe let's do a teaspoon instead. You could do coconut oil on top of that, avocado oil. Add some Baja gold to that so you get that sea salt. So that's kind of where I approach, like the first, like, six hours or so. You can do some fermented liquids like sauerkraut. Brine is really good. So 1 to 2 tablespoons of that or coconut kefir is also another good thing that you can add. But the key thing right now, guys, above everything else is water. I'll say this over and over and over. The solution to pollution is dilution. As Gary drinks the water right now.

Dude inspired me to drink just there.

Yeah. Because you have to remember that the detox is over. But consciously in our brains, we're thinking, okay, the detox is over, but to your body, it's still in full detox mode. Just because the 72 hours is done doesn't mean that your body's done. It's going to continue to keep on cleaning out these old, damaged, oxidize, inflamed cells and replace those with new, healthy cells. It's repairing your DNA, your mitochondria. So what you do moving forward is critical. So you have to focus on getting good, clean hydration. Get the H2 tabs in there. Get some good mineral sauce, whether that's trace minerals or you're going to get some macro minerals. But again, you have to give the minerals back into the body that it was losing throughout the detox.

Yeah. I'd love for you to dive into the areas where your expertise is absolutely critical to the community. I want to talk about the acid alkaline balance during F. Sure. How does that affect the refeeding process and what's happening to their PH levels right now? I mean, how do they maintain, like, optimal alkalinity as they transition back? Because we know you may have heard that cancer can't survive in an alkaline environment. Very true. That being slightly alkaline in the PH of our blood is a. Is a healthy state and it's very prohibitive to a disease state. You know, the more acidic we get, the more prone we are. To all forms of disease, not the least of which is cancer. But I want to talk about that acid alkaline balance in fasting and why the refeeding process is so important and what's, what's sort of going on with their ph levels right now.

Yeah, well, you touched on the most important PH of the body. That's the PH of the blood. We all know that there's hydrochloric acid in the gut, in the stomach that has a pH of 1 to 3. Your skin has a pH of 4.5 to 5.5. So there's different parts of the body that have different pHs, but the pH of the blood is king. And by the way, it doesn't really change. It's tightly regulated by your body. And the ideal range is 3.5 to 4.5, but mostly tightly at this 4.0 number. But here's the thing and here's the problem. The average American is eating about 17 meals a day, breakfast, lunch and dinner, and all the snacks in between. The problem with that is we're constantly dumping all this crap into our body. We're not reaching for the broccoli is what I'm saying. We're going for these ultra processed foods that are literally high in sugar, they're high in seed oils, they're inflammation producing and they metabolize to these acids in the body. From a common sense standpoint, acid is corrosive. It's so corrosive it could burn a hole through metal. So think about what that's doing inside your gut microbiome when you consume these acidic foods like gluten containing grains which metabolizes to sulfuric acid, dairy which metabolizes to lactic acid. If you're eating conventionally grown meats, not grass fed, but conventionally grown meats that are loaded with antibiotics and growth hormones and pesticides, herbicides, fungicides and all that bad stuff that becomes phosphoric acid, nitric acid, sulfuric acid, coffee. I mean, there's the list goes on and on and on. So my whole point is that when you're pumping up your body with all these acidic components, it's going to basically threaten that number one most important number in the body, the PH of your blood. So what happens is your body has this built in buffering system to basically deal with all that acid. You have blood proteins, you have your kidneys, your adrenal glands, your body uses fat. So if you're noticing some fat in your belly or your butt that is literally using the fat to encapsulate these acids to protect you. So in the short run, fat helps you, but in the long run, it's obviously not a good thing, right? So what happens is as your body becomes more acidic, it's literally draining the ph. But if that ph dips by more than one point in your blood, blood, guess what happens? You die. So your body's not gonna let that to happen. So what it does is it starts to rob Peter the pay PAUL it is so innately intelligent, it's so smart. It'll actually take calcium from your bones, magnesium from your muscles, bicarbonate from your mouth, and throw that into the blood to neutralize these acids and toxins that cause inflammation so that your ph doesn't veer, of course, and you don't die. So your body will literally let itself fall apart, the number one cause of osteoporosis, instead of letting that happen. So when you're on this fast, guess what happens? You're not putting all these acidic foods into the body, you're giving your body a rest. So now your body doesn't have to use all of its resources to basically do all that self regulating. And guess what it can do now. Now it can heal, it can regenerate, it can build up that gut wall. But if it's so busy fighting all this other stuff, it becomes impossible to do that.

I totally agree with that. You know, I've talked about this all the time. You know, very often we think that our, our bones are made out of calcium and they're not. They're made out of calcium combined with something called phosph, form something called hydroxyapatite. And interestingly, to form hydroxyapatite and make really strong healthy bones, not get osteopenia or osteoporosis, you need 12 minerals. And if those minerals are being diverted to change the PH of your blood, to buffer the PH of your blood, they're not being consumed in the bone marrow by these, these bone building cells called osteoblasts, which actually take these minerals help combine calcium and phosphorus to make really, really strong bones. And so, so the PH of your blood is a lot more important than a lot of us pay attention to. For the record, alkaline water does not make the blood more alkaline. That's one of the biggest marketing myths ever sold to the public. I'm not saying alkaline water is bad, but I am saying that drinking it does not buffer the PH of your blood. So finally, I want to talk about some long term metabolic optimization strategies. How do they use this experience as a launching pad for a lifelong health transformation rather than just this three day event? Because I don't want most people to think of this as three days, one and done. I want us to adopt a lifestyle of removing the processed foods from our diet. Now is the time to actually refeed ourselves with whole foods. Obviously bone broth and steamed vegetables and things like that are great ways to transition out of a, out of a water fast. But the question is, what do we do long term from there? Let's not put those toxins back into our body. So what are some good long term metabolic optimization strategies that they could deploy?

Yeah, we don't want to use our body as a filter. That's the most important thing. Yeah, right, yeah. And you know you've got momentum right now, so you want to keep that momentum going with you. So now as Gary used that most important word, lifestyle, this needs to become a lifestyle. That's what fasting is. So now that this is over, you want to ease back into it. But the core of this whole thing is your diet. You know what I always like to say is we want to adapt to what I call a strength eating diet. Foods that are going to actually nourish your microbiome, that are going to lower inflammation, that are going to help optimize your brain health. Health other than the other way. So number one, let's get rid of the ultra processed foods. Let's get rid of the added sugars, the artificial sweeteners, the seed oils are the worst, by the way, way worse than sugar. They have a half life of seven years inside your body. And guess what? They love the brain. They go and they rot you from the inside out. So those seed oils, they're snuck in so many different foods out there. Back in 1865, it was 1/100th of our diet. Now it's 1/4th of our diet, more than actually sugar is. So we gotta watch out for those damaging foods. And in return, you got to replace these with the foods that strengthened your body. So get lots of, of leafy greens, green juice and smoothies. You want to get fiber, all right, fiber is critical. I mean, we only get about 5% of the recommended fiber that our body needs, which is about 25 to 35 grams. I think that should be up in the 50 gram part. But what you have to remember is that you can't go from 5 to 50. It's a slow transition. So it's about adding a little bit at a time. Listen to your body and See what your body tells you. You have to get good, clean protein into the body, but not too much because anything in excess is going to be bad. That can do something called gluconeogenesis, which actually turns to sugar in your body. So the ideal amount is about 2 to 4 ounces per meal. So if that's a piece of grass fed beef, it's about the size of your fist. If it's a piece of wild caught salmon, it's about the size of a checkbook. And then you want to get those healthy fats. So again, avocado, some good oils, avocado oil, coconut oil, MCT oil. You want to get those seeds like chia seeds, which is my favorite by the way. Chia seeds have 50% omega 3 fats, they're 20% protein, high in minerals, high in fiber. I love to get a glass of water or you can even do coconut water, as long as it's raw. Get a tablespoon of those chia seeds, put that in there, mix it up. I'll do a scoop of our acid greens powder in there, let that sit five minutes so those chia seeds plump up. Drink that on an empty stomach, you'll get that internal shower effect. So it's going to mimic, mimic that cleansing sweeping motion that something like the MMC or autophagy does. So you just want to add more of those because at the end of the day, we cannot supplement our way out of a crap diet. We need supplements. They're critical. We're so deficient, right, Gary? Yeah, so deficient. So there's a core set of supplements that we should be taking. But again, we got to get the diet right and we have to implement fasting as part of our lifestyle. So I love intermittent fasting. Wednesday, I'll do a warrior fast. While I'll extend my fast to 18, 20, sometimes 24 hours to really get to that peak autophagy back. Because the more autophagy we can get in our body, the more self eating, self cleaning our body's going to create.

Yeah. So good. I'm just going to give you a tip right now. There's four or five oils I think that you just need in your kitchen. And if you have these, you can do just about anything. Grass fed butter, ghee butter, which is clarified butter. So even if you're vegetarian, you can, you can use ghee butter. So grass fed butter, ghee butter, a coconut oil, an extra virgin olive oil, a really good extra virgin olive oil. Spin the bottle around, make sure that it doesn't also have seed oils in it. In the US we're actually allowed to put 60% seed oil in olive oils. It will be on the back of the label and still call it olive oil because there's some olive oil in there. And, and then so coconut oil, grass fed butter, ghee butter, beef tallow is another really good one with a very high smoke point. And the rest of those just get out of your kitchen. All the vegetable oils, Wesson oils, oils, sunflower oils, safflower oils, canola oil, which is also called a rapeseed. And it's actually, you know, people attack me for attacking the plant. I'm not attacking the plant. I'm attacking the distance from the plant to the table. Understand that in the manufacture of seed oils, we take these plants, we put them in commercial presses, and when they come out gummy, we de gum those oils with with hexane. Hexane is a very powerful neurotoxin. Look it up. It's a very, very powerful neurotoxin. Then we take that hexane de gummed oil, we heat it to 405 degrees, and we turn it rancid. So now you have a putrefied oil and it smells. So to deodorize it, we use something called sodium hydroxide. That's a very powerful carcinogen. So now we have a neurotoxin and a carcinogen and a rancid putrefied oil. And then finally, we will very often bleach these and bottle them and put them on the shelf. That's why when you walk down the shelf in the grocery aisle, you'll see that all of these seed oil oils, western oil, vegetable oils, they're all this beautiful, same gorgeous yellow color. They're identical. That is not how that occurred in nature. That is a manufacturing process. And that's why we want you to get seed oils out of your body. So let's dive into some questions. It's flooding the chat right now from our incredible community on YouTube because they need some expert guidance. So we'll just take these one at a time. Is it okay to start a keto diet right after finishing the fast fast?

You got to be careful with how you implement the fats. That's the most important thing. Also, protein again, it's that slow and steady soft landing approach. So I'm a big fan of the keto diet, but there's a clean way to do it and there's a dirty way to do it. The other big mistake that I see is as people start to Increase slowly the proteins, the clean proteins and the healthy fats back into the diet. A lot of times they hear this thing, keto, so like low carb, they just omit the vegetables. You need the vegetables. That's the minerals. That's the most important thing that the body needs. Needs again, things like magnesium, the fourth most abundant mineral in the body, but the number one neuroprotector of the brain. And what I find is that when patients jack up their protein and their fats without those minerals and without those leafy greens, they can fall into the state of metabolic endotoxemia where you get more leaky gut, you get toxins leaking into the blood, and that's the last thing that you want. So again, yes, I'm cool with that. Make sure it's clean, but ease into it the right way and just listen to your body as you do that.

Yes. Yeah. Is there too low a blood glucose when fasting? I would say yes. So if you're monitoring your blood now and if you are not pre diabetic or an insulin dependent diabetic, what will happen is your body should buffer the glucose level. So as your glucose level drops to a low level, the liver will kick in and start to make glucose. It's called gluconeogenesis. So the liver buffers this glucose range in your blood, which is kind of astounding to people that, that their blood sugar can rise when they're actually fasting. And what this is initially is the body taking sugar and storing it in the form of glycogen and turning it back into sugar. But your body, your liver will also take fat and turn it into glycogen and throw it back into the bloodstream as glucose. So there's not too low of a blood sugar when fasting, so long as you are not already in the place where you're in insulin dependent. So I. Can I have a burger after the fast?

What kind of burger are we talking about?

Yeah, please. Not a nun burger with its 88 ingredients.

Oh boy.

Yeah. Again, just because something's not meat does not mean it's healthy. I actually read the ingredients of a nun burger on, on a podcast not too long ago. And the vast majority of those I couldn't even pronounce. I don't even know what polysorbate.

If you can't pronounce it, you can't digest it.

Yeah, if you can't find it in the supermarket, it, you probably shouldn't eat it. That's a label reading technique that I teach a lot of people is when you're looking at the label, if you see an ingredients in there, like high fructose corn syrup, polysorbate 80, red dye number 40. If you don't know where in the grocery store to go and get that item, that is a highly processed item. So you don't even need to be an expert at labeling food or reading food labels. You just need to be an expert at knowing that if I can't find it in the grocery store, it's a chemical additive that was added before that item hit the shelf. And that's a really good way to be able to spot highly processed foods. Does a bit of saffron in water break the fast? My every glass of water contains. Every glass of water contains sea salt. Can I put saffron in there? Go ahead.

Yeah, yeah.

I mean, I think spices are fine.

Totally fine.

Yeah, yeah, yeah, Spices are fine. Cinnamon is fine. Lemon is fine.

Also going to help stabilize blood sugar, which is critical. Yeah, I think that's important.

Yeah. And saffron is actually really, really good for mental clarity. It's also good for mental stability. Actually, a clinical study that Doct Amen talks about all the time comparing saffron to SSRI to actually selective serotonin reuptake inhibitors. More mood stabilization coming from saffron. So. And it doesn't take much saffron, just a tiny little pinch. You know, I, I saw how saffron was farmed and I was actually astounded. Do you know that there's there these flowers and inside the petal of the flower is just one little stem of saffron that has to be plucked out of there. I mean, it looks like a. Like a. I don't want to say have pubic hair. That's terrible analogy. I almost said that. It looks like a short hair and something. So there you go. But it's literally not much saffron that it takes to have a positive.

Makes you really appreciate your food and the sourcing, where the stuff comes from.

Yeah. And they're red. They're bright red. So not many of us have red. So we'll shelf that one. Yeah, we'll shelf that one. Can we cut that out of the water? Too late. Can this fast help seasonal allergy issues? Oh, God. Such a good one, Dr. Joffrey. Absolutely.

I mean, I'm going back to leaky gut, the core of what I do. So many allergy issues happen because of things leaking through that gut wall. Whether that's undigested proteins. That could be all different forms of Inflammation and pathogens from inflammatory bacteria and parasites. And what happens is as they leak through the gut wall, they actually start to trigger your immune system into this hypersensitive response. Histamine changes, you get issues with your skin. I mean, the whole allergic system goes on fire, all because of what's happening in the gut. So why I love fasting is because as Gary mentioned when he started, it resets your gut microbiome. It's lowering your inflammatory cytokines like interleukin 6, tumor necrosis factor alpha. When those lower, they're actually going to take the stress off of the proteins that actually manage your gut wall. Things like occluding zonulin. That's what actually helps prevent things like leaky gut. With less leaky gut, less crap goes from the gut into the body. From the, the blood. It goes out through the lymphatic system, out through the skin, and your immune system loves to attack these things. So the whole point of fasting, or one of the biggest points that I love is it resets your microbiome. It helps heal and seal that gut wall, it lowers inflammation, it improves dysbiosis. So now look at your gut like a garden. You want lots of flowers, you don't want those weeds.

Weeds.

Well, those weeds were overtaken the garden for most of us. But now we've seen this massive shift in that dysbiosis. So now you have a much stronger gut army that's going to defend that gut wall to prevent these things from getting into the body that will trigger these allergies in the first place.

You know, I couldn't agree with this more. You know, a lot of allergy testing, in my opinion, is very 1998 science. You know, there, there are good allergy tests that take into account your current state of inflammation. Things like mediator release testing, ALCAT testing. Very often people that have food allergies, food sensitivities, even seasonal allergies. If your scale of allergic reactions goes from a one to a ten, okay, you're walking around at a six, so you're already in what's called a pre inflamed state. So when you get an insult of a two Timothy grass, hay fever, ragweed pollen, you're only slightly moving that scale, right? So someone that was at a 1 or a 0 is only experiencing an inflammatory reaction of a 2. So they actually are asymptomatic. They, they don't have symptoms. But somebody that is walking around with a six because they have leaky gut, so they're already in an inflamed state, they're in an elevated histamine, or what we call an elevated cytokine state. This is the genesis of mast cell syndrome. When you're in that elevated state and then you get a little bit of pollen, a little bit of hay fever, a little bit of ragweed, you know, a little bit of timothy grass, cut grass. Whatever it is that triggers those allergies is because of the pre existing state. I often use the analogy that if I took two people and stood them next to each other and I said, okay, I'm going to press in on your back with a press 2, and I press in on one person and they don't really feel anything. They're like barely felt that. I press in on somebody else and they record a pain of 10 because they had a pinched nerve and they were already at an 8. So same amount of pressure, same insult, but vastly different responses. This is what happens in the human body when you have leaky gut. It raises the baseline state of inflammation. Very few allergy tests actually back that out of the equation. So now you go do food sensitivity or food allergy testing to try to figure out what you're allergic to, and you get this massive laundry list of, you know, blueberries, blackberries, you know, peanuts. It just goes on and on and on and on and on. And the truth is, some of those caused very minor insults and very minor inflammatory reactions. But because your baseline inflammation was so elevated, they caused a massive reaction. So this is a great time for you to think about resetting your sensitivity to allergies, food sensitivity and, and food allergies. If you're allergic to shellfish, this will not cure a shellfish allergy. If you're allergic to peanuts, peanuts, it will not cure a peanut allergy. But food sensitivities can very often shift right after.

And. And one thing about that is that we have to improve the hydrochloric acid levels in our stomach. I agree with that critical. I always say you're not what you eat, you're what you digest, absorb, and assimilate. So when you're eating these, you'll know, as Gary said, if you're allergic to peanuts, you're gonna have a reaction that's a type one reaction. But when you're eating these foods and you can't digest those foods now, they end up going into your microbiome, not as a tiny little spot, small particles that your body can take in for fuel to energize your cells. Your immune system sees it as a pathogen it's like, well, that looks like a Dr. Daryl Avocado, but wait, no, that's not a Dr. Darrell Avocado. I'm going to attack that. And that creates inflammation. So by increasing the hydrochloric acid levels in our stomach, which decrease with age, once you hit 20 every decade, you're losing 10% minimal of the hydrochloric acid that you need to digest food to metabolize food to kill pathogens. Remember, it's the first line of defense. So one little hack you can do is get a little apple cider vinegar. As long as you don't have reflux, put that in about one tablespoon in one third cup of warm water. Do that 20 to 30 minutes before your biggest meal of the day and then drink that. That's going to gently start to increase the acid levels. It's not going to feel like it's overbearing or hard to do. And again, it's also going to help your digestive enzymes a little way to start to improve how your digestion works.

That's awesome. Next, chew your food too. Yeah. Oh, mastication is huge. Actually, that was one of the things that was linked in the blue zone was mastication. You know, a lot of these areas, especially in Europe, I mean, meeting eating is a, is a family affair and meals will sometimes take two or three hours. You know, most Americans will eat in seven minutes.

Was time for that?

Yeah. We're like, I think somebody's going to steal the food from. So we just walk it down in big bolus bites and choking on our food. And so mastication, you know, allowing the amylase in your saliva, which has enzymes in it to start the digestive process before you drop it into your stomach. Always a good idea. This is a funny but brutally honest questions. Do you, do you have a substitute for bone broth? Drinking bone broth was the hardest thing about this fast. I use kettle and fire, low sodium first. And it was awful.

Tell us how you really feel.

Yeah, yeah, tell us how you really feel. So are there any substitutes that you have for bone broth?

I use vegetable broth if I want. I love bone broth just because there's so many benefits. But if you are a vegetarian or vegan, in because of your philosophy, vegeta, you know, vegetable broth, as long as it's a good one. Please look at those ingredients because there's a lot of bad stuff in them as well.

There's even organic bullion if you're really struggling with, you know, real bone broth. But remember, the bone broths are, there's, there's chicken, there's beef, there's vegetarian, they're vegan bone broths. And they, they, they make them from stock. And these are still good for you. You know, they're still going to have some collagen in them. You know, some of the things that we add some protein, some of these things that we want to sort of wash our gut. So if you really struggled with that, tried the vegan or vegetarian broth or even try out a really high quality.

Bullion and sometimes making your own at home changes the game too. Yeah, it's just the flavor just being a part of the process of making it makes it a little bit more palatable.

Yeah, super. Another question. If I continue to fast, at what point do I start losing muscle? So I, I would say any fast that is over five days, you're really risking lean muscle tissue. Five to seven day fast should be, be medically supervised. The vast majority of us can complete a three day fast. That's why I chose three days, because you get the vast majority of the benefit of fasting in 72 hours. In, in a three day water fast, you guys are almost there. So if you go to between five and seven days, you know, there is a, a chance that you will begin to metabolize lean muscle tissue. The body can actually break down muscle and it can turn it into amino acids again. It's trying to feed itself, itself. Generally it will use the fat stores first. So if you're insulin resistant, you're hyperglycemic, and you have a lot of body fat and a lot of visceral fat. Not likely that you will all lose all of your lean muscle, but there is a ratio between the amount of fat you lose and the amount of lean muscle tissue. The lean muscle tissue is, is dragging behind fat. You're losing more fat than you are lean muscle. But if you're already lean, you're already thin days five and days five through seven is really, really start to tap your lean muscle reserves. My blood glucose has dropped to. How do you feel about that?

I'm okay with it. It just depends on what it was at before it went from what to 61. I mean the ideal range is 70 to 90, but 61 could be healthy for certain people. So the better questions is how are you feeling? If you're feeling great, your energy's up, you're not having any lightheadedness or anything like that, especially when you're going from sitting or laying down to standing. I Think it's fine. I would suggest to keep on monitoring that. But also, as you kind of come into this refeeding stage, you're going to find a out. As you implement the foods that Gary and I are talking about, your blood sugar should start to stabilize back to its normal range for you. But we'd be curious what that range was before.

Is there any medical reason to quit your fast early? Well, if you thought you might have a medical event, you should have consulted with your physician. But things like tingling, numbness, dizziness, auras in the eye, the sense of being out of balance, nausea, God forbid, vomiting. So any of these major changes that you feel in your, in your nervous system or your environment, I mean, I'm not talking about hunger pangs. You know, hunger pangs are something that are natural on a, on a water fast. Loose stools are natural on a water fast. A little bit of sleep disruption, especially night one, are normal on a water fast. But if you wake up and you feel short of breath, you get a rapid heart rate, your palms get sweaty, you feel tingling and numbness, you feel dizzy, you feel acid of sorts, that's the time to break your fast and break it with bone broth. Unless you don't like bone broth and break it with a vegetable broth. Break your fast at that point. Sometimes menstruating women that have heavy menstrual cycles and they're losing a lot of iron and a lot of blood, and then they also try to fast on top of it, they'll experience a lot of these things, which is why it's not good to fast like my wife did when you're, when your period start starts or her started day two. But, but you know, the, the, the things that I tell people to deal with are things like hunger waves, you know, a little bit of, a little bit of fatigue, a little bit of brain fog, a little bit of sleep disruption on the first night, blue stools, those are things that are your body just switching from burning carbohydrate and glucose into burning ketone bodies. And those are very safe to transition through. But anything that feels out of the ordinary, you should contact your doctor and you should break the fast. It says this might be a weird question, but what should we be careful using? Should we be careful using skin products during a fast like tallow moisturizers and things? Since skin is such a large organ.

Yeah, the skin is your largest detox organ next to your gut. In fact, I call it the third kidney. So personally I don't want to Put anything on my skin when I'm fasting because I want to make sure that that lymphatic system has another way to release any toxins which is going to do so for that purpose. I like to just avoid that.

Yeah. First of all, congratulations for you using tallow moisturizer. I think that's a great idea. My daughter is actually starting an entire tallow based skincare line called Veld and it's all chemical free skin care. Because a lot of us think of our skin as a barrier and our skin is actually not a barrier, it's a gateway. It's a two way system. You know, things pass through the skin and enter the blood, things exit the blood and pass out through the skin. Eczema, psoriasis are usually manifestations of gut dysbiosis comes coming out in the skin. In fact, I read a really interesting study. I should probably do a whole challenge on eczema and psoriasis, but because so many people suffer from it. But it's interesting how consistent the absence of certain microbiome strains are in people that have eczema and psoriasis. By the way, also in autistic children have very similar absences in certain strains of gut microbiome. Remember, we don't eat, eat to feed ourselves. We only eat to feed our gut bacteria and they eat to feed us. They're a really important part. I mean, they should be our best friends, all 110 trillion of them. Right? I mean, they are there to feed us, we are here to feed them. And so the better fuel that we give to these gut bacteria, the better they will do their job. If you want them to serve you, do not hit them with toxic poisons, herbicides, pesticides, insecticides, you know, microplastics, you know, heavy doses of pharmaceuticals, antibiotics. These are things that actually destroy gut microbiome.

And we measure that all the time on thousands of patients. It's incredible to see how anemic these probiotics have become. So the solution, yeah, we have to take a probiotic. That's one of the big five that I always say to take. But if you are being attacked by a stealth pathogen or an infection that you don't know is in there, you could put all the probiotics in your body, body till the cows come home, you're not gonna be able to to fix that problem. So if there's any skin condition, acne, psoriasis, dermatitis, rosacea, you have to understand, it doesn't matter what the name is, it's a Diagnosis di means two. Agnosis means not knowing. You and the doctor both don't know what's going on. Right. You have to get back to that root cause, which is fixing that gut, building up the strength in that gut army, and eradicating anything under the radar that might be in there that's taking out your good, healthy army like a sniper. So again, it's that dysbiotic state, because those probiotics will defend your gut wall to the nth degree. Yeah.

You know, it was about, I think about 10 years ago, maybe 11 years ago, I read a book by Dr. Perlmutter. He wrote one called Grain Brain, and he also wrote one called Gut Brain Connection. That was the first real evidence backed book that I ever read. Really drawing my attention to the gut microbiome. I mean, so many things that we suffer from actually come down to gut dysbiosis. We have all kinds of fancy names for basically saying that the gut microbiome is disrupted. You know, we put labels on it like irritable bowel syndrome, which is not really a thing. It's essentially a label for a. Yeah, a series of, you know, you have gas, bloating, diarrhea, constipation, irritability, cramping. That's called irritable bowel syndrome. Well, great. You just gave a label to all of my symptoms. The question is, what's the underlying cause of that? Generally? The underlying cause of this dysbiosis, you know, disorganization going on in the gut. The. The underlying cause of dysbiosis is a change in your gut microbiome. In fact, the vast majority of allergies are related to the absence of certain gut micro microbacteria. And so this is. Guys, I. I just can't tell you enough about how good this is for your body. You are entering day three of one of the best things that you can do for your gut. Some of you are healing and sealing your gut for the first time, maybe in decades, maybe for the first time in your entire adult lifetime. So next question. If I continue the fast, at what point, oh, do I start? Oh, last two questions. 72 hours for me is 8:00pm tonight. Should I drink my smoothie then or wait till breakfast tomorrow morning? Which would be 84 hours if you can go ahead and get that additional benefit. Yeah. Because 8pm tonight is getting close to your bedtime. Maybe go to bed at 10, you got two hours to hold on. Maybe you go to bed at 11, you got three hours to. To hold on, you can close out that window Go to bed. Here's what I'm going to promise you. It will be the highest sleep score you've had in several months. Your body is going to really rest tonight, then break your fast, you know, upon waking tomorrow and get the extra benefit of going 84 hours. What do you say to that?

Yeah, I, I love that idea. Get more extension to your fast. And I always love to do the three hour or even four hour rule, which means you do not want to have three hours or you want three hours from the moment of the last bite to the bedtime, especially if you're dealing with acid reflux. It's a huge trigger for acid reflux because again, you want to be in deep REM sleep. You don't want to be digesting your food when you go to bed. So I love that. Extend the fast a little bit more. You're probably waking up feeling a lot better tomorrow because you did that.

Yeah. Can I drink raw milk in the refeeding phase? Yes. I'm going to actually have raw goat milk at the latter part of my fourth day when I'm coming out of the water fast. And I actually put raw goat milk, sometimes raw buffalo milk milk in my coffee with his acid kicking minerals. And so, so those are generally fine, not too much, you know, not overloading with dairy. Just in general. If you have a dairy sensitivity, then I, I wouldn't do that. But a lot of people that have dairy sensitivities don't have the same sensitivity to a two grass fed, grass finished cattle milk. You know, very often we're reacting to the proteins in milk and a lot of that is damaged during the homogenization and the pasteurization process. A lot of dairy fed, I mean dairy cows that are conventionally raised have all kinds of nonsense in there. They not only have the herbicides, insecticides and pesticides because we're not what we eat, we're what we eat, eats, but they also have been pasteurized and homogenized, destroying a lot of the proteins. So, so yes, I would say not, not the only thing that you're going to refeed with is put a small amount of, of raw dairy is, is, is fine. I actually like raw KE even more than I like raw dairy. So.

Yeah, couldn't agree with you more.

So, Dr. Joffrey, we're wrapping up the first portion of the live for everyone tuning in.

Good job everybody.

Dr. Joffrey is going to join us in the VIP or you know, portion. We're going to answer live questions. So if you want to join us live. You want to ask us questions directly? We're going to drop the link in the chat now. I just cannot express the gratitude I have have for the incredible journey that you've been on. The value that it brings to me and my ultimate human team that you gave us your time to just be with our community today. Your, you know, your expertise especially in alkaline balance and anti inflammatory nutrition has given our champions, you know a roadmap. They need to just not complete this fast but to refeed successfully so to use it as the foundation for a long term term health shift. And if you, if you are doing this for the first time, make this the beginning of the new you. Make this your transition to a whole food diet. Make it the how you transition off of highly processed foods. You know, specifically the guidance on PH was amazing. Your generosity and sharing this level of detailed, actionable advice is exactly why I respect your work so much. Thank you. So next we're going to are I want to first of all congratulate you. You're all ultimate humans. I'm so proud of you. Whether you're a VIP member or not. You've been with us all three days. You sat through these hourong sessions every day. You've really just completed something that less than 1% of people will ever accomplish in their entire lifetime. Most people only fast if they have a religious correlation for it. Now you know you can use fasting as a superpower. So over this past 72 hours, you've successfully triggered autophagy. You've optimized your hormone production, you've reset your immune system, you've achieved metabolic flexibility, you've reduced systemic inflammation and most of all you've proven to yourself that you can do hard things. The results you can expect from this incredible three day accomplishment include significantly reduced inflammatory markers. If you actually have blood work that you did prior to this interesting thing would be to do some blood work afterward and actually see the reduction in things like homocysteine and C reactive protein. Protein alkaline phosphatase. Watch your liver enzymes actually calming down est, alt, ggt. These are real life markers that show that you've been successful. You've improved your insulin sensitivity, you've enhanced fat burning and energy stability. You've enhanced your mental clarity and your cognitive function from ketone optimization. You've actually increased your cellular resilience and all of your longevity markers. Actually this has a positive impact on telomeres. It's the chromosomal cap that determine how soon those those chromosomes die.

So.

And you showed that you had unshakable confidence. So you're no longer the same person as you were when you started this challenge three days ago. You're stronger, you're more disciplined, and you're more optimized. So you have officially joined the ranks of the ultimate humans. What you've accomplished is super remarkable. Guys, I don't want to, I, I don't want to like, misstate that. So our VIP members are going to stay with Dr. Joffrey and I. We're going to do the complete, detailed seven day refeeding protocol that determines whether you maintain a lot of these incredible benefits for months or maybe you lose them within days. We're covering the exact foods that you need to eat, what you need to avoid, a specific meal plan, a supplement protocol. How can we amplify these results? What are meal timing strategies for optimal digestion and continued fat burning? We're going to open up a live Q and A to ask us anything. So if you want to ensure that these 72 hours of effort translate into long term results, join the vip. Read some of those comments that went into the section from live VIP members that actually made the transition and listen to what they have to say about the value they're getting from the VIP. So, VIP members, hold tight. We're going to take a 15 minute break. We're going to come back, grab some water, use the restroom, and I'll see you soon. And for everyone else, congratulations.

Congrats, everybody.

Yeah, fantastic.

Well done job.

And that's just science.