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WATER FAST TRACK TIPS:

 

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So, You’re Ready for a Water Fast?!

 

Awesome!

Congratulations on taking the first step towards healing and transforming your life!

 

Below you will find some simple suggestions

that have have been very beneficial

and have worked wonders for me on my 25 year journey with Water Fasting.

 

You may find that these suggestions

will help set the foundation for you to experience a successful Water Fast

and get the results that you’re looking for.

 

Congratulations again and…

Enjoy your Water Fast Journey!

 

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Before you Start:

 

What is your “Why?”:

 

Why have you decided to do a Water Fast?

What is your motivation?

Overall Health & Wellness?

You’ve heard of Autophagy and wonder if it really works?

Clarity of Mind?

Emotional Detox?

Spiritual Connection?

 

or do you just want to shed some extra weight?

 

Whatever that reason is for you,

it’s important to get very clear and connected to that reason

or better yet,

“reasons”(plural),

because they are going to be the things that power and support you

through those challenging times that may arise

throughout your Water Fasting Journey.

 

When you get clear and connected to your “Whys?”,

the chances of you reaching your goals

and achieving your desired results increase dramatically!

 

Why?

Because so much of Water Fasting is Mindset.

 

Observing your mind

as you go through the process of Water Fasting

will no doubt…

give you a peek into the stories that you may be running,

reveal how often you turn to food to escape boredom

or to satiate an emotional state,

or

will provide an opportunity for you to discover

how strong your mindset truly is,

if you’re living your life based on old machinery

that is controlling your decisions,

and will reveal the incredible power of choice

to create and manifest the life you desire.

 

 

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Water Fasting is not for everyone:

 

Some medical professionals believe that several groups of people should not water fast without medical supervision.

 

This includes people with:

• gout,

• diabetes (both types 1 and 2),

• eating disorders,

• older adults,

• pregnant women, and

• children, etc.

 

That being said and as mentioned prior,

This is NOT MEDICAL ADVICE so…

Please be mindful before you begin a fast

and carefully weigh your options.

 

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Over the years,

as I have been coaching people through their Water Fasting Journey

they hear me repeat,

time and time again…

“ALWAYS LISTEN TO YOUR BODY!”

 

I repeat this so often because it’s vitally important

to listen to your brilliant physical operating system.

 

It’s a beautifully intelligent machine…

And we are here to heal this machine,

Not to damage it.

 

There are certain things that you should expect your body to say to you

while on the fast.

 

One of which is, “I’m hungry!”

 

This is a message that I always expect my body to convey…

Why wouldn’t it?

It should.

 

So when it does come up,

it’s an opportunity for me to re-presence my “Whys”…

 

What are all the reasons why I chose to do this water fast?

 

And to observe my mindset in the moment.

 

What is happening around me?

Am I reacting to something?

Am I just bored?

Am I trying to avoid something?

Am I feeling stress or unease?

 

When we expect the feeling of hunger to arise…

And then…

 

Instead of reacting to the hunger by pounding a whole pizza,

gobbling a burrito,

or mashing down a piece of cake…

(I say this from 1^st hand experience…:)

 

We choose to…

1.  respond in a way that is in alignment with our “Whys”
2.  observe our thoughts in the moment and
3.  sit with those thoughts and emotions…

 

We have an opportunity to witness the Machinery of your Mindset at work…

And then from there…

choose to take the next best course of action…

Rather than react.

 

So again, “ALWAYS LISTEN TO YOUR BODY!”

 

When I’ve been on a fast…

And I’ve gotten the message that is beyond just a hunger pang…

or I’ve had strange sensations,

or felt that something is just off,

 

I’ve stopped the fast and have begun to slowly refeed my body.

 

But when my body just says,

“Kaleo, I’m feeling a little hungry here pal.

Can you give me a little food?

Don’t worry,  no one’s watching.

A quick snack won’t hurt nobody!”

 

I’ve paused…

re-presenced my “Whys”

And have chosen the action in alignment with my intentions.

 

But again, “ALWAYS LISTEN TO YOUR BODY!”

 

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Prepping for your Fast:

 

Prep:

Prior to the fast,

try and reduce intake

and begin to eat healthy, majority plant based meals.

 

Suggestion:

Get a journal and write down your “Whys”.

Again, these Whys will give you power

and will be your anchor and support throughout your fast.

 

Your journal will also be your companion during your journey

in order to write down any and all insights,

aha moments,

and emotional states,

as well as, for you to track your overall progress throughout the fast.

 

Type of Water:

Make sure to drink clean, filtered and mineralized water.

 

I suggest Spring Water or Alkaline Water.

 

I also strongly suggest adding trace minerals and electrolytes to your water.

 

Make sure that the products you take will not break your fast as some products have additives that can take your body out of the fasting state and/or may not be in alignment with the intention for your fast.  

 

I also will take in a small amount of minerals via Himalayan Sea Salt(1500-2000mg per day).

 

Our bodies need minerals in order to function properly

and during the fast this need is accentuated so,

make sure to get the minerals you need.

 

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During the Fast:

 

How Much Water?

Very Important!

Make sure that you drink enough water so you don’t get dehydrated,

but don’t saturate yourself, as this can flush out too much sodium.

Approximately 2-4 liters(approx. .5-1 gallon) per day should be fine.

 

Should I Rest or Can I Exercise?

There are different schools of thought in regards to this topic but…

ALWAYS LISTEN TO YOUR BODY!

 

You have to burn off your glycogen reserves in order to begin the deeper levels of detox and healing effects and that usually takes approx. 48 hours. 

I always work out the first day,

and sometimes subsequent days, to make sure that I’ve burned it all off,

but I always listen to my body.

 

You can also go to a sauna to sweat it out if you prefer.

 

However, that doesn’t mean that you have to do that.

For some,

resting for the entire time will be your best medicine

and that rest will be exactly what YOU need.

 

Again, ALWAYS LISTEN TO YOUR BODY.

 

How Will I Feel? 

It’s entirely possible that you’ll feel great and energized throughout the fast,

and that’s wonderful…

 

However, it’s more likely that you’ll probably feel hungry.

 

Expect those feelings of hunger to arise.

It’s part of the journey.

 

You also may experience a small headache.

Fasting headaches generally arise because of low blood sugar (hypoglycemia)

and/or dehydration.

If you’re a big coffee drinker, you may also experience a headache because of caffeine withdrawal and you’ll find that your headache will go away after eating.

 

Also, you may experience low energy from time to time.

 

Those shifts in energy can come in waves so,

be prepared for those energy shifts as well.

 

Most times, you’ll be able to lean on your Whys,

and allow all of these feelings and states to pass.

 

Once you do, it’ll get easier,

you’ll start to feel better, and you’ll begin to reap all of the wonderful benefits of your fast…

but again, ALWAYS LISTEN TO YOUR BODY.  

 

If you feel…

• nauseousness or
• extreme weakness

 

It could just be that you are just dehydrated and need more water but…

 

If this occurs, I would recommend that you end the fast.

 

We are here to Heal not Hurt.

 

ALWAYS LISTEN TO YOUR BODY.

 

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Mindset:

 

Having a positive mindset in regards to the Water Fast

will serve you well in regards to your overall journey because,

one of the most challenging aspects of the Water Fast is the Mind Chatter.

 

As mentioned prior,

much of the Water Fast is a Mind Game.

 

Again, this usually shows itself in the form of our self-talk saying,

“I’m hungry! Geez, that food looks good.

Or

Should I be doing this? Is this good for me? Should I come off?”  

 

It’s such a great practice to simply observe these thoughts as they arise and ask…

“Is this true?

or is this just the machinery running?

or Are these just my habitual thoughts?”

 

When we do this,

it can be a great test

to see if we are generally in control of how we think

and perceive our experiences on a moment to moment basis.

 

Being on the fast provides a great opportunity to practice being aware of our thoughts and emotions as they arise.

When we observe all of the mind-chatter

and various thoughts that we have throughout the day

it gives us the chance to choose if these thoughts are serving us or not.

 

When these thoughts arise,

get out your journal,

write down your thoughts and get reconnected to your Why.

 

Self Care:

I strongly suggest that you put aside time for meditation

and quiet contemplation during your fast.

Reading, Relaxing, and Journaling about your experience

are wonderful ways to cultivate some peaceful moments.

 

Also, setting aside time to be in Nature is a wonderful gift to give yourself.

Putting your feet in the grass,

walking along the beach,

or simply appreciating the sunset

is an amazing way to connect to the energy of Nature

and will also prove to be a good friend on the fast.

 

Questioning your Why?:

If you’re ever questioning your “Whys”

or the fasting process,

watch some of the fasting videos and documentaries that I’ve provided at the bottom of this document.

 

You’ll also find a wealth of knowledge and inspiration on Youtube and Netflix that will reorganize your thoughts and reinspire you along your journey.

 

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ALWAYS LISTEN TO YOUR BODY:  

 

I’m not talking about hunger pangs.

Like I said, expect those.

You’ll get beyond them BUT,

if anything feels really odd or strange

and you feel like breaking the fast,

and taking in some broth, coconut water, soup or smoothie…Do it!

 

Especially if it’s your first time.

 

Take it easy on yourself.

This is not a practice in suffering…

this is a journey towards self-discovery,

health and wellness,

Emotional cleansing,

and Spiritual connection.

 

Besides, you can always jump back into the fast if you feel better.

 

Remember to enjoy the process and again…

ALWAYS LISTEN TO YOUR BODY.

 

Coming off early:

Please do not make yourself wrong or bad if you don’t complete exactly what you set out to complete.

 

If this is your first time fasting

and you wanted to go 7 days but only did 18 hours.

Great!

That’s a perfect first step.

 

Remember, this is all about your healing, alignment and energy clearing.

There’s no benefit to beating ourselves up when our intention is to do the exact opposite.

 

However long you go is absolutely perfect.

This is just the beginning of this journey and you’ll have plenty of more opportunities in the future.

 

 

Completion!

 

Congratulations!:

You’ve done it!

You’ve completed the Water Fast!

What an amazing first step in your life long journey.

 

You should be very proud of yourself for however long you’ve gone.

It’s quite an accomplishment

and you should be very proud of yourself.

Well done!

 

I hope that you experienced everything that you were looking for and more.

 

Acknowledge yourself and take care of your reset body,

mind,

and Spirit.

 

Now, let’s break the fast with mindfulness and care.

 

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Breaking the fast aka Refeeding:

This is just as important as the fast itself so,

make sure to be gentle and go slow.

 

You’ve done great work, so setting up the gut to intake solids is important.

 

The amount of time that you need to come off of your fast

is generally based on the amount of days that your fast lasted.

 

So, usually I do a 7 day Water Fast so,

I’ll give myself 3 days to gently break the fast.

 

If you do a 1, 3, or 5 day fast

you’ll want to do approximately half the time of your fast.

 

Again, ALWAYS LISTEN TO YOUR BODY!

 

Different people have different theories on how to Refeed or break their fasts…

And I’ve tried many different ways but,

We overall, we want to be mindful and gentle.

 

• Vegetable Juice (Homemade or Evolution Brand preferred)
• Harmless Harvest coconut water (Don’t recommend any other brand)
• GT’s Cocoyo Pure Coconut Yogurt
• Amy’s Organic Vegetable Soup (Split Pea preferred)
• Homemade vegetable soup using all organic veggies and ingredients.
• Smoothie (Fruits & Veggies as desired with a Green Superfood (optional)
• Bone broth (meat eaters)

(I’m a vegetarian, but a lot of people swear by breaking their fasts with bone broth so,

if that feels in alignment as a meat eater, go for it.)

 

Note: I strongly advise against eating any meat products to break your fast.

You’ve done such a great job of fasting,

You want to take it easy on your gut…

And making it work harder than it has to to digest meat products when refeeding is senseless (IMO).

 

So, I like to break my fast with green vegetable juice

or organic Harmless Harvest coconut water.

(There are a lot of coconut water brands out there and there is a HUGE difference in the quality so, if it’s not the Harmless Harvest brand, I wouldn’t choose it to break my fast with it (IMO)

 

Refeeding Schedule for a 7 Day Water Fast (adjust accordingly depending on duration):

 

This is not a hard and fast rule

as you will find what your body desires as you begin to refeed but…

this is the schedule that works for me and one that I would suggest.

 

First 24 hrs-

•  Vegetable Juice (Homemade or Evolution Brand)

• Harmless Harvest coconut water (Don’t recommend any other brand)

 

Second 24 hrs-

• GT’s Cocoyo Pure Coconut Yogurt

• Homemade vegetable soup using all organic veggies and ingredients.

 

Third 24 hrs-

• Homemade vegetable soup using all organic veggies and ingredients.
• Smoothie (Fruits & Veggies as desired with a Green Superfood (optional)

 

 

Again, we’re setting up our gut biome after the great work we’ve done

So, we want to take it easy and be mindful with every sip, every bite, and every swallow.

 

I generally start with all liquids for the first 24 hrs…

Then go into my first non-liquid with GT’s Cocoyo Pure Coconut Yogurt or veggie soup for the next 24 hrs.

 

GT’s Cocoyo Pure Coconut Yogurt is amazing. You definitely want to get that into your body fairly early into the refeeding process to set up your gut biome with the over 100 Billion Probiotics…and even the Pure flavor is super tasty.

It’s nice and gentle on the body and again, has tons of probiotics

which are great for the gut after an extended fast.

 

Then, I’ll do smoothies and soups that for the last 24hrs.

 

 

After that, you can generally resume your normal eating habits…

However, you’ll probably be more inclined to want to stick with an organic plant based diet as that seems to be what the body desires once breaking a fast.

 

 

Congratulations again on your Water Fast Journey!

 

Love, Light & Aloha,

Kaleo Sallas & Meika Cooper

Life’s Purpose Strategists

Integration Specialist & Coaches

Thrive Integration Program