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By Heather DeSantis
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Are you confused when it comes to fasting? Has it been on your mind but you’re unclear how to start?  Fitness expert couple Josh and Sarah Bowmar shared their own fasting journey on one of their most popular Podcast episodes. Josh and Sarah shared the daily fasting routine that works for them and may work for you too. First, determine which type of fasting you can tolerate. It mainly focuses on the time that you can and cannot eat.

During fasting state, you cannot eat anything. Zero calories. The total number of calories that you consume during your feeding state would be enough to supply your body with what it needs. Most fasting benefits can be seen during the 16-hour mark. The calories in your body stay the same whether you are in an 8-hour feeding window or 12-hour feeding window. 

  1. Short fasting or intermittent fasting. This type of fasting is also well-known as IF, which records many benefits such as fat loss, mental clarity, and is glucose-dependent friendly. 

  2. Prolonged fast (20-48 hours). This type of fasting should be done once a month and not frequently than that. At the 20-hour mark of your fasting, your healthy cells breakdown the damaged/old cells for the source of energy. This helps you age slower, have higher mental clarity, heal faster, and have your vascular functions improved. 

Workout. Any kind of diet would not be very effective if not partnered with proper exercise. Josh and Sarah personally prefer to do their workout first thing in the morning while they are in their fasted state. This requires your body to use food from the day before for energy. Try to avoid eating fat and carbs together.

Josh and Sarah love to utilize IF when they are traveling, doing it almost every day. The only time IF won’t be good is when you are trying to build a lot of muscle. Sarah also recommends that you take supplements when you are in your fed state as she doesn’t feel greatest when taking the supplements with an empty stomach. Though as much as possible, you should stick with water and black coffee since taking tons of pills while fasting will greatly upset your stomach. 

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