Section 1: Fasting Protocols
Daily/Intermittent Fasting (12–20 hrs): Improves insulin sensitivity and digestion. Eat within an 8–4 hour window.
24-Hour Fast (1–2x/week): Helps reset hunger and insulin. Example: dinner-to-dinner fast.
48-Hour Fast (1–2x/month): Triggers deeper autophagy and hormonal benefits.
72-Hour Fast: Promotes immune system regeneration, ketone use, and anti-inflammatory effects.
100-Hour Fast (Advanced): Deep hormonal recalibration, immune and neurological reset. Requires strict hydration and electrolyte balance (e.g., Mountain Valley Spring Water, sea salt, potassium citrate, magnesium). Avoid strenuous activity after day 3.
Section 2: What to Expect at Each Phase
0–12 hrs: Blood sugar and insulin drop. Hunger and cravings may occur.
12–24 hrs: Glycogen depletes. Fat burning starts. Hunger fades.
24–48 hrs: Autophagy begins. Mental clarity improves. Inflammation drops.
48–72 hrs: HGH/testosterone increase. Gut and immune reset starts.
72–100 hrs: Deep stem cell activation. Hormonal reset.
100+ hrs: Enhanced mental focus. Long-term metabolic balance.
Section 3: Refeeding Strategy (After 48+ Hour Fast)
Phase 1 (first meal): Bone broth or light soup with salt.
Phase 2 (12–24 hrs later): Steamed veggies, avocado, soft proteins like eggs or fish.
Phase 3 (24–48 hrs later): Return to normal whole food meals—prioritize protein and healthy fats.
Avoid: Sugar, alcohol, processed carbs, and fried food in first 78 hours.
Section 4: Fasting and Testosterone
– 24–48 hour fasting increases LH and boosts testosterone temporarily.
– Reduced insulin improves androgen receptor sensitivity.
– Fat loss reduces estrogen production via aromatase.
– Growth hormone surge enhances recovery and supports testosterone post-refeed.
💆♂️ Massage Integration:
– Lowers cortisol, which allows the hypothalamus to release more GnRH → boosts LH production.
– Improves deep sleep (when LH pulses are strongest).
– Reduces inflammation that interferes with hormonal signaling.
– Increases dopamine, which stimulates GnRH and indirectly enhances LH release.
→ Massage supports the terrain LH and testosterone thrive in.
Section 5: Fasting and Inflammation
– Reduces markers like CRP, TNF-α, IL-6.
– Suppresses NF-κB (a gene regulator of inflammation).
– 48–72 hour fasts can reduce inflammation by up to 30–50%, especially in those with metabolic syndrome or autoimmune issues.
Section 6: Fasting and Gut Health
– Promotes gut rest and regeneration of mucosal lining.
– Improves gut barrier function and reduces leaky gut.
– Suppresses bad bacterial overgrowth (e.g., SIBO).
– Encourages growth of beneficial microbes that thrive in a fasted state.
Section 7: Fasting and Stem Cell Regeneration
– 72+ hour fasts activate immune and gut stem cell regeneration.
– Valter Longo’s research shows stem cell production post-fast rejuvenates immune function.
– MIT studies confirm enhanced intestinal stem cell performance through fatty acid oxidation.
– Refeeding triggers rapid stem cell multiplication—especially when combined with nutrient-rich foods and resistance training.
Hormone Glossary
Insulin: A hormone made by the pancreas that helps cells absorb glucose. Lower insulin levels promote fat burning and metabolic flexibility.
Leptin: A hormone released by fat cells that signals fullness to the brain. Leptin resistance leads to increased hunger despite high fat stores.
Ghrelin: Known as the ‘hunger hormone,’ ghrelin signals to the brain that it’s time to eat. It rises during fasting and falls after meals.
Testosterone: A sex hormone involved in muscle growth, libido, energy, and fat distribution. Produced in men via LH stimulation.
Estrogen: A primary female sex hormone that also exists in men. Excess body fat can increase estrogen production via aromatase.
LH (Luteinizing Hormone): A hormone produced by the pituitary gland that stimulates testosterone production in men and ovulation in women.
FSH (Follicle-Stimulating Hormone): Works with LH to regulate the reproductive system. In women, it helps mature eggs; in men, it supports sperm production.
HGH (Human Growth Hormone): A hormone that supports fat burning, muscle preservation, and tissue repair. Fasting increases HGH significantly.
Cortisol: The body’s primary stress hormone. Chronic elevation suppresses reproductive hormones and increases abdominal fat.
GnRH (Gonadotropin-Releasing Hormone): Released by the hypothalamus, it triggers the pituitary to release LH and FSH.
T3 (Triiodothyronine): The active form of thyroid hormone that controls metabolic rate. Fasting may lower it slightly as the body conserves energy.
CRP (C-reactive Protein): An inflammatory marker, not a hormone, but relevant for assessing systemic inflammation during fasting.
TNF-α and IL-6: Inflammatory cytokines (signaling proteins) that can be suppressed by fasting, reducing inflammation throughout the body.