Feeling Hangry While Fasting? Here's Why (and how to make fasts easier) — Episode 381
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Steven Gundry recommended
In transcript order-
Sponsor read
Gundry refers patients to the Smile Generation Network to find dentists who understand the mouth-body connection.
“I send my patients to the Smile Generation Network
Certaintyexplicitrecommendation -
In a protocol
Extend your morning fast by just one hour per week rather than jumping into long fasts.
“one hour a week extend when you're going to have breakfast
DosagePush breakfast back 1 hour per week; take weekends off; work toward a 6-8 hour eating windowCaveatsIf you hit a wall around 10am, hold for an extra weekCertaintyexplicitstrong endorsement -
In a protocol
A small handful of nuts during a fast won't break it and can help you push through hunger.
“get yourself a handful of nuts. It won't break your fast
DosageA handful of pistachios, macadamias, or Brazil nutsCaveatsAvoid flavored nuts with hidden sugars (salt and pepper, chili, sugared)Certaintyexplicitrecommendation -
In a protocol
Break your fast with a meal composed mostly of one macronutrient (carbs, protein, or fat) to ease mitochondrial energy production.
“make it what's called a monomeal
DosageFirst meal: mostly carbs OR mostly protein OR mostly fatCertaintyexplicitrecommendation -
In a protocol
Black coffee with no sweeteners is fine during fasting and may even support energy and mental focus.
“Black coffee or tea with no sweeteners are the real deal
DosageNo sweeteners; no milk (contains sugar)CaveatsAdding heavy cream cancels polyphenol availabilityCertaintyexplicitrecommendation -
In a protocol
Heavy cream contains no sugar and won't break a fast, though it cancels polyphenol benefits of coffee/tea.
“heavy cream will not break a fast
CaveatsCancels polyphenol availabilityCertaintyexplicitoffhand mention -
In a protocol
Use MCT oil during fasting to generate ketones regardless of insulin level and ease into longer fasts.
“adding MCT to your regimen will guarantee that you will manufacture ketones
DosageStart with 1 teaspoon, work up to 1 tablespoon, target ~3 tablespoons per day; prefer C8 MCTCaveatsLiquid MCT can cause GI distress, especially in women; powdered better toleratedCertaintyexplicitstrong endorsement -
In a protocol
Prefer pure C8 (caprylic acid) MCT oil as it's the most efficient at producing ketones.
“look for MCT C8 MCT. That's the most ketogenic
DosageUp to 3 tablespoons per dayCertaintyexplicitstrong endorsement -
In a protocol
Basil seeds likely don't break a fast and help with satiety and feeding gut microbes.
“I suspect basil seeds will not break your fast
CaveatsNo research confirmingCertaintyspeculativerecommendation -
In a protocol
Psyllium husk soluble fiber supports digestion, curbs cravings, and won't break your fast.
“psyllium husk is basically pure, soluble fiber
DosageMix in water or tea; ~100 calories worth used in cited studyCaveatsDon't put in juice or with sweetenersCertaintyexplicitstrong endorsement -
In a protocol
Electrolyte powders don't break a fast, as long as they avoid added sugars or fake sugars.
“electrolyte powders are great, and they do not break a fast
CaveatsAvoid sweetened versionsCertaintyexplicitrecommendation -
Skip gummy supplements during a fast — most contain sugar.
“for the most part, you should skip these
CaveatsGundry MD gummies use prebiotic fiber sweetenersCertaintyexplicitmild caution -
In a protocol
Monk fruit sweetener probably doesn't break a fast.
“natural sweeteners like stevia or monk fruit probably don't break a fast
CaveatsAlways something to watch forCertaintyhedgedoffhand mention -
Avoid chewing gum during fasting — even sugar-free activates digestion and may pull you out of fasted state.
“chewing gum. Yes, even sugar-free activates digestion
Certaintyexplicitmild caution -
Avoid fasting drinks containing collagen or protein — protein consumption raises insulin and stops ketone production.
“be wary of healthy fasting drinks that contain collagen, protein
Certaintyexplicitmild caution -
In a protocol
Avoid prolonged water fasts — they release heavy metals and organopesticides stored in fat that the body can't efficiently detoxify.
“water fasting is dangerous
CaveatsIf you do it anyway, use chlorella tablets and activated charcoal to bind toxinsCertaintyexplicitstrong warning -
In a protocol
If doing a prolonged water fast, take chlorella tablets to bind heavy metals.
“taking chlorella tablets and activated charcoal
Certaintyexplicitrecommendation -
In a protocol
Use activated charcoal alongside fasting to bind heavy metals and organopesticides released from fat.
“taking chlorella tablets and activated charcoal
Certaintyexplicitrecommendation -
Alternative
A 5-day low-calorie vegan fast once a month duplicates water-fast benefits without the heavy metal/pesticide release risks.
“five-day low-calorie vegan fast once a month
Dosage5-day vegan low-calorie fast once a monthCertaintyexplicitstrong endorsement -
Avoid fruit-juice/fruit detox fasts — they spike uric acid, triglycerides, and liver enzymes; one patient became diabetic.
“the worst fasting mistake...the fruit fasting detox diet
Certaintyexplicitstrong warning -
Alternative
Consume goat/sheep/water buffalo dairy products fermented (yogurt, cheese, kefir) for MCTs (up to 30%).
“make sure you have your goat dairy products fermented
Certaintyexplicitrecommendation -
Coconut oil isn't ideal for ApoE4 carriers and is mostly lauric acid (C12), which acts like a long-chain fat with little ketogenic effect.
“coconut oil is not good for ApoE4 gene carriers
Certaintyexplicitmild caution -
Organic (prompted)
Avoid adding dairy to mushroom coffee or chai because dairy binds polyphenols and negates benefits.
“polyphenols are usually bound by dairy products
Certaintyexplicitmild caution