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This Is How I Fast & Eat
Nutrition | July 16, 2021
Here’s the list of foods and supplements I mentioned in the video:
Pre-Biotic Fiber from Bulletproof Brand
Pre-Biotic Fiber from Garden of Life
(I have the Garden of Life, but I’m about to try the Bulletproof starting next week)
MCT oil (some brands have MCT oil with high C8 content – the most ketogenic molecule)
Bulletproof Coffee:
Cup of coffee (I drink decaf but that’s your choice), 1/2 tbsp grass-fed unsalted butter (Kerigold), 1/2 tbsp MCT oil.
My Fast Ritual Overview:
16/8 hour fast, I typically eat between 12pm-8pm but it can vary. Some days I fast longer hours and there can be also a day in the week when I extend my eating window or don’t fast.
I’m in Keto without even trying and this fast got me fully adapted. Because of that I can enjoy more carbs from my favourite fruits or have things like quinoa or sweet potatoes. My strength has not suffered the way it did in the past, so I’m finally reaping all the benefits I’ve been looking for.
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Private Member |
I love this video so much!! Thank you very much, Zuzka!! So I understand that butter in the coffee is okay ; but I have a question about just plain collagen powder? Like the unflavored Vital Proteins one? Is it ok to include that in the coffee as well, or will that break the fast?
Private Member |
Do you use a ketone meter regularly to measure / assess your state of ketosis? I have a blood ketone meter yet I have been seeing this breath acetone based ketone meter and am considering purchasing it. Wondering how accurate the breath acetone is as I thought that the keto breath/ acetone dissipates after a while.
Private Member |
Ive been doing keto for years now because it helped me with my migranes. I was in ketosis, but I never really worried about the amount of food, so I didi not loose any weight. From February I started to incorporate 16:8, then I went to 18:6 and from about mid-april I’m on one-meal-a-day, basically I have a one-two hour window when I eat. I also have a cofee with a teaspoon of MCT oil in the morning. I had to add in electrolytes (mailny potassium and I’ve been taken magnesium for years, because it helps to prevent cold sore flare-ups). Once a month I do a 48 hour fast.
I have to say, that I have no problems with my menstrual cycle (except I don’t have any mesntrual cramps, but I persanally take it as a bonus), but I think it’s very individual. I feel great, all of the pains in different parts of my body that just suddely started to appear when I got to my 40th birthday are gone now and as a bonus – I’ve lost 16 kg. And yes! I’m practicing to get into a handstand (thank you Zuzka!:)). Also I’ve learned to take it easy with workouts, for example I do an intense workout every other day, and in between I stay active, do a shorter and lighter HIIT (cardio cickbox beginner is such awsome and fun series), mobility drills, stretching and/or run with my dog in the woods on these days. I was amaized how much easier it was to build muscle and increase mobility by letting my body have time to recover, but still be active.
Private Member |
Hi, Zuzka!
I didn’t see any mention of the brand of bone broth that you use. Could you share that info. with us?
Private Member |
Does anyone know the name of the supplement she mentions? Is it called spermidine?
Thank you!
Private Member |
germany
She mentions it right under the video. You can find it here: https://spermidinelife.us
Private Member |
Thank you for pointing that out to me!
Private Member |
colorado
I’ve tried intermittent fasting, but I also work out early in the morning and have troubles with “bonking” and not having enough energy for the workouts. I would love advice on how my fellow morning people handle this. Thanks!
Private Member |
germany
Does it just feel like you’ve got less energy or do you actually see that you’ve got less power?
Sometimes I also feel a bit powerless before I’ve eaten, but when I start working out the feeling goes away and the measurable outcome is more or less the same as always. Most of the times I do an EDT in the morning, so they’re easily comparable…
In any case, most of the times it depends on when I work out in the morning: If I do it within 2h after waking up, I’ve got no issues. If I wait longer, like 3h for example, I also start feeling like I don’t have the energy for working out. If I’ve got the time, I postpone the workout after I’ve eaten, otherwise I just power through and, as written above, most of the times there’s no real difference.
Private Member |
colorado
Yes I feel weak and have less energy. It may be from not be eating enough protein the night before.
Private Member |
Try having a bullet proof coffee before your work out 😉
Private Member |
So I’ve been trying this, drinking salted lemon water with fiber and then coffee with 1 tablespoon ( total) of the fat ( grass fed butter plus mct oil ) in the morning, but I’m still getting very hungry and a little shaky at the 14 hour mark, and it’s been hard to reach the 16 hour fast. Advise please
Private Member |
germany
I might be wrong and I’ve got study at hand to back up my theory, but maybe you’re “waking up” your gut bacteria with the fiber – which they feed on – and thus they expect/demand more food? Have you tried just water and maybe black coffee?
I usually start with 1/2 liter of water when I wake up. If I get hungry before the end of the fast (I’ve got to bridge 4h after waking up) I drink a cup of black coffee, which usually calms me down again. Then another 1/2 liter of water before breakfast. Works fine, for me, 90% of the time.
Private Member |
So no bulletproof coffee; just water and black coffee?
Private Member |
germany
That’s what I drink – but I’m not on a Keto diet, so I don’t care about bulletproof coffee 😉
I would just recommend to experiment a little and see if you notice any differences:
– Skip the fiber for a few days, but keep the bulletproof coffee.
– Keep the fiber, but skip the bulletproof coffee
– Skip both
– drink more water
– etc. You get the idea. As Zuzka also said in the video, everybody’s different. You have to find a lifestyle that works for YOU.
Just out of curiosity: Why does one take fiber supplements, instead of simply eating a diet more rich in fiber?
Private Member |
I do get plenty of fiber in my diet, but have read that the acacia fiber helps with ibs, which I can struggle with, especially if I push myself running
Private Member |
I hate to burst your bubble Zuzka but you are going to age and go through physical changes. I am happy to hear your diet modifications are helping you. I have done similar things in the past and continue to modify as well depending on what is happening in my life, mostly with excellent results. However, no matter what we eat, how we exercise, the supplements we take, our attitude, spiritual outlook, or worldview we have, we are going to age and go through changes that we do not want to accept. And you know what…it’s ok, that is part of life. Don’t get me wrong, in no way am I suggesting you change what you’re doing…I think your spirit, endurance, and curiosity are inspiring and invigorating. This is the secret spice to staying healthy and living a robust life….but don’t fall apart when things start happening that you may not be able to control. You will not be able to control everything coming your way….getting older and wiser IS a beautiful thing;]
Private Member |
lake tahoe, nv, usa
You haven’t burst my bubble at all. I’m quite aware that ageing can’t be stopped, But we can choose HOW we age. And besides, I’m not a person that can easily fall apart 🙂
Private Member |
HOW we age, Love that, this is so true, age is just a number it is how we treat our bodies that matters.
I didn’t know about the fats & not breaking the fast, so this video was so helpful for me. Thanks as always 🙂
Private Member |
chrisney, in, united states
Thank you Zuzka for the fasting video. I will try some of the things you mentioned and use what I can. Thank you also for the Motivation/Goal Setting video you put out today. Thus far, it’s the top video I’ve seen but this is the reason why. All members know why we’re here, but you helped us all get granular on not only how our attitude can shift on us in a moment and how to take the elephant and eat it one bite at a time and thus eliminating overwhelm.
Personally, I’ve been a big fan of wheat grass in the last few years, I haven’t perused your entire foods list yet. I have been heavy in the ‘garden’ the last few days. I’m brand new and need to drop around 45lb.
I would also like to add {after reading the comments} every cell in our bodies was made to completely fix itself. In closing, I’ll be on the ‘warm-up’ stage without workouts for days until by body adapts, I think it’s great stuff you’ve got here and I will be visiting often. My goal for the coming days… stay active, stay off my rusty dusty.
Thank you for what you do~
Douglas A. Charles
Private Member |
Hi Zuzka! Do you exercise in a fasted state? And, if so, how soon after your workout do you eat? I would love to hear you talk about how you incorporate fasting into your workout schedule. I love IF, but I’ve been reading a lot lately about the fact that the subjects of IF studies are mainly men, and that female athletes have tremendously different needs due to hormonal differences. Would love to hear you talk about this!
Private Member |
lake tahoe, nv, usa
I’ve always experimented and then used what works for me, so I recommend that kind of approach to you guys as well. I don’t stick to a strict schedule when it comes to my workouts, so sometimes I do them before lunch when I’m fasting and sometimes later in the afternoon. I have noticed that I have more energy when I do my workouts when I’m fasting. Like I mentioned in the video, I drink the bulletproof coffee which gives me enough energy and it doesn’t make me feel heavy so for me that’s actually the best pre workout meal. I’m typically not hungry right after my workout so I give myself at least an hour before I eat. I think the important thing here is not to get stuck in a rigid schedule that doesn’t accommodate the nuances in energy that we experience throughout the week and as women throughout the month. There are days when you feel that you’re already low on energy so maybe on those days doing intermittent fasting or working out in a fasted state may not be the best strategy. Or maybe you’ll find out that fasting actually gives you more energy. And our mind plays such a huge role in all this as well. A lot of times when you believe that something works for you or gives you energy, it will more likely be that way.