Protocols & Steps

1. How to Start a Fast (Step-by-Step)

🔹 Step 1: Prepare your body

• Reduce processed foods, sugar, and alcohol 1–2 days before.

• Focus on whole foods: vegetables, lean proteins, healthy fats.

• Hydrate well before beginning.

🔹 Step 2: Set your intention

• Decide on the fasting window (12/12, 16/8, 24 hr, etc.).

• Clarify your goal: healing, weight balance, spiritual clarity, or gut reset.

🔹 Step 3: Plan your schedule

• Choose a time when stress or social events are minimal.

• Use Fastify timers to set your start and end point.

🔹 Step 4: Begin gently

• Start your fast after a balanced meal (protein + vegetables + healthy fats).

• Tap “Start Fast” in Fastify and let the timer guide you.

2. What to Drink (and Avoid) During Fasting

✅ Allowed During a Fast

• Water (still or sparkling) → your #1 support.

• Black coffee → may reduce hunger, but avoid cream/sugar.

• Herbal teas (unsweetened) → calming and hydrating.

• Green/black tea → mild energy boost without breaking fast.

• Electrolytes (unsweetened, no additives) → helpful for longer fasts (24+ hrs).
  
  

❌ Avoid During a Fast

• Sugary drinks (juices, sodas, energy drinks).

• Cream, milk, or sweeteners in coffee/tea.

• Alcohol (dehydrating and unsafe while fasting).

• Flavored waters with hidden sugars or artificial sweeteners.

3. Breaking a Fast Safely (Refeeding Best Practices)

Refeeding is as important as the fast itself. The first meal sets the tone for digestion, energy, and overall benefits.

🔹 General Guidelines

• Start small & light. Avoid overeating right away.

• Choose easy-to-digest foods. Think broth, soups, smoothies, or soft fruits.

• Add proteins & healthy fats gradually. Eggs, fish, avocado, or yogurt are good options.

• Chew slowly & be mindful. Give your digestive system time to wake up.

• Avoid heavy, greasy, or ultra-processed foods. These can cause bloating, cramps, or fatigue.
  
  

✅ Example First Meals After a Fast

• Short fast (12–24 hrs): soup, salad, smoothie, or eggs + avocado.

• Extended fast (36–72 hrs): bone broth → light cooked vegetables → small protein portion.

• Juice fast: ease back with whole fruits/veggies before heavier meals.

 Important Safety Reminder
If you experience dizziness, confusion, fainting, or prolonged weakness, break your fast immediately and seek medical advice. Fasting is meant to support healing not cause harm.

 Fasting becomes transformational when paired with preparation, awareness, and safe refeeding. With Fastify, you’ll always have the structure, tools, and support you need to thrive.