Fasting Tips & Hacks

1. How to Handle Cravings 

Cravings are normal — they don’t mean you’re failing. Here’s how to manage them:

• Drink water first. Often, thirst disguises itself as hunger.

• Go for herbal teas. Cinnamon or peppermint teas help curb sugar cravings.

• Stay busy. Cravings usually last 10–20 minutes. Shift focus with a walk, journaling, or stretching.

• Breathe through it. Try a short box-breathing exercise (inhale 4, hold 4, exhale 4, hold 4).

• Rethink the craving. Ask: Do I want this because I’m hungry, or because I’m stressed/bored?
  
  

2. What Breaks a Fast?

This is the #1 question for fasters. Here’s the breakdown:

✅ Doesn’t Break a Fast (safe options)

• Water (still or sparkling)

• Black coffee (no cream, sugar, or sweeteners)

• Plain tea (green, black, or herbal, unsweetened)

• Electrolytes (unsweetened, no additives)
  
  

 Grey Area (may break the benefits depending on your goal)

• Artificial sweeteners → don’t add calories, but may trigger insulin or cravings.

• Supplements → capsules are usually fine; gummy or flavored supplements often break a fast.

• Apple cider vinegar / lemon water → minimal calories, but technically stimulate digestion.
  
  

 Breaks a Fast (avoid during fasting window)

• Any food or snacks

• Cream, milk, or sugar in coffee/tea

• Protein shakes or BCAAs

• Flavored drinks with calories

3. How to Combine Fasting with Exercise 

Fasting and exercise can work beautifully together, but timing matters.

• During fast (light exercise): Walking, stretching, yoga, or light cardio are ideal.

• Near end of fast: If you train right before breaking your fast, you can refuel afterward. Great for strength training or HIIT.

• Post-meal workouts: For heavy lifting or endurance, it’s best to exercise after eating.
  Hack: Experiment with timing your body will tell you when it feels strongest.

4. How to Combine Fasting with Meditation 

Fasting isn’t just physical; it’s also mental. Many find meditation easier and more powerful in a fasted state.

• Morning fast + meditation: Pair your fasting hours with short breathing or mindfulness sessions.

• Breathwork as hunger reset: Try a 5–10 minute breathing practice when cravings hit.

• Reflection practice: Use fasting windows to journal — clarity often comes when digestion rests.

Quick Hacks for Daily Success 

• Delay breakfast gradually. Start with 30-minute shifts until you reach your desired fasting window.

• Stay hydrated with a bottle nearby. Add a pinch of pink salt for minerals.

• Set social boundaries. Tell friends/family when you’re fasting  less pressure, more support.

• Batch prep meals. Breaking a fast is easier when nourishing food is ready.

• Celebrate streaks. Use Fastify’s progress reports to see how far you’ve come.

Reminder: Everyone’s fasting response is different. Use these hacks as tools, not rigid rules. Always listen to your body. With the right hacks, fasting doesn’t feel like restriction  it feels like empowerment. And with Fastify by your side, you’ll always have the structure and support to keep going.