04/07/19 Sunday Supp: How to Break an Intermittent Fast

Today's question comes from Steve who has been doing the 16/8 intermittent fasting. He wants to know what he should be eating upon ending the fasting period each day.

Eric talks about his 23/1 experiment.

Switching your body from a fasted to a fed state

Get that fat! (And avoid the insulin spike)

And what types of carbs does Eric recommend after the fasting period?

Only 2 days left! Reserve your spot for the 3-day guided fast with Eric and Chad! Go to biofitcoaching.com/fast to get in before it's too late!

Are you taking your 2 capsules a day? Go to bioStak.com to get the stack that will quite literally change your cellular health.

If you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at bioteam@biofitcoaching.com, or submit a question on www.lifeinketosispodcast.com

And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching


Chad: 00:06 We're getting a lot of questions regarding the proper way to live life and ketosis. We have you covered in our midweek mini series called Sunday supps. Every Sunday we have a quick supplemental episode where we answer your questions on all things Keto. So our question comes from Steve and he asks, I'd be interested in here what you would recommend breaking an intermittent fast with I do 16, eight meaning I think it's fasting for 16 hours and getting his meals in an eight and it suits my shifts, but never really sure what the first snack or meal should consist of. I think that's a good, that's a great question. It is it done before? Um, and uh, yeah. What, what are your thoughts on that? What should he be breaking his daily, intermittent fast?

Eric: 00:46 Steve, I think it's great that you're doing intermittent fasting. A, I'm in the middle, like on the podcast as I'm in a middle of the, uh, 23 and one. Uh, so I'm, uh, doing 23 hours of fasting and one hour feeding window completely. And I'm very strict. It's a 30 day self experiment I'm doing with glycogen depleting workouts and blood markers and Dexa and all that. But anyway, the 16 eight is fantastic. Um, yeah. What, what I do, uh, when I do that, that 16 /8 and my 23 remember, you're, your body now is switching from a fasted state. Okay? To now you're gonna be into a fed state. All right? Cause you left that fed state. Okay. When you started, you know, you're, you're 16 hours, so obviously four or five good hours of digesting that last meal, which everything's working through the nutrients and everything else. And then you'd go into that fasted state. So now you're coming back into, you're going to be into a fed state. And so during your, your, what I do and my first part of the meals, because you obviously you might be working out, I assume you were probably working out during the, the fastest state. That's what I do always in a fasted state and my workouts. So I'm obviously depleting some glycogen. Okay. Which is going to kick up your ketone production and this is what you want and you're gonna burn more fatty acids as your fuel and et cetera. So when, when you're coming back in, the first thing I do is I always get a little bit of fat. Reason being is I don't want to be spiking my insulin for any other reasons that I'm not just going to grab all those 50 carbs or 40 carbs or whatever you have and start back on that glycogen right away. Okay. Cause I don't want to pop up the, the, the, the insulin. There's no, no reason to spike right away. So then you get a little bit of fat and then cause you're going to be eating some nutrients, so fat soluble vitamins, et Cetera.

Eric: 02:39 You're going to have that fat base there to help make that the vitamins more bio available of course. And then just, yes, a little bit of fat, whatever you need, you know, start with, sometimes I always start with with a broth or something like that. Um, and you know, whatever, uh, type of fat, like Avocado, et cetera. And then, and then I just started bringing in my carbs. I don't overload my carbs and my meal, I just bring them back. Um, you know, probably half my carbs maybe, you know, for, cause I tried to eat a really cruciferous type of salad as, as my first meal. Um, that's what I like is to get all my nutrients right back in after being facet for 16 hours and then bring in the carbs, get you, uh, get your, uh, glycogen repleted somewhat consent you did.

Eric: 03:24 If he did have a really hard workout, it's nice to top off the liver with some glycogen. So you have that the rest of the day if it's needed, probably not because you're burning ketones as your, as you feel source. So, and then incorporate that. I start with just not to repeat myself, but just start with a little bit of fats and then bring in your carbs and protein. Uh, and you know, there's no magic a foods at all. Just enjoy the, you know, you're lunch that, you know, um, that you might take to work or you may eat out or, or whatever you can do, you know, for that first meal.

Chad: 03:57 Yeah, that's great advice. So we're getting that replenishment going right off the bat. I mean you only have a certain amount of hours for, for Steve, it's eight and a for some it's even less, right?

Eric: 04:08 Yeah. I'm down to one hour, so I really, I have 60 minutes. Exactly. Cause I'm really, really careful about this and doing it. Exactly. So I start with fat and then, you know, I've got a, and I'm, I guess still have to put down 1600 calories and 60 minutes. So I'm learning to spread that out. And uh, it's, it's, it's, it's been good, you know, did condense it to a 60 minute window and how your stomach feels, how you digest and how you feel afterwards. So I, I, I'm on my 16th day 17 day, but it's been really a learning experience for me on, on how to put these nutrients in, in, in a good order for me. So, so, so I am learning that. So it's been good for me.

Chad: 04:55 And Biostak use biostak, you get a longer

Eric: 05:01 when I do take the fat because you want to take a little fat with biostak. Uh, that's the first thing I take after. Um, I start my fat, you know, in my eating window, I go ahead and take my my biostak. So, and you have to take it anytime during it cause that hour you're going to have fat in your stomach so you can use it anytime you like. Absolutely.

Chad: 05:22 Well Great. Thanks so much for biohacking with us, Eric. You Bet. Appreciate it. I want to thank all of you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, be sure to check out biofitcoaching.com or biofit coaching on Instagram that handles @keto.biohacker and until next time, stay keto.