There’s an 88% chance that you will benefit from this simple fasting technique that bolsters your immune system.
I’m going to break down the real reason fasting boosts your immune system, how to do rotational fasting, and how easily you can implement it into your life.
If you’re struggling with diabetes, blood pressure issues, obesity, or high triglyceride levels, these are all symptoms of insulin resistance and metabolic inflexibility.
88% of us fall into this category, which means we have an increased risk of developing viruses and impaired immune function.
When your body is under stress and poor nutrition leaves you in a very vulnerable state, you can’t fend off what you would normally be able to.
If you can’t go a few hours without thinking about or eating food, you may be metabolically inflexible.
The best way to fix this is through a process called rotational fasting. This is a way to ease your body into fasting, and it is the absolute key to promoting the stability your metabolism needs.
If you have fasted for a while, and you feel stuck because your weight isn’t changing, or your progress is plateauing, rotational fasting can help you get to the next level.
First, remember that if you only do what’s easy, you’ll always stay weak.
If you want to fend off metabolic inflexibility and strengthen your immune system, then you have to challenge yourself a bit.
I’m not saying that fasting is going to be easy to implement, but if you ease your body into it, you’ll set yourself up for success.
If you’ve tried intermittent fasting, you’ve likely scheduled a 6-8 hour window where you’re not eating, but rotational fasting uses up to 16 hours of not eating.
You finish eating dinner at around 6 PM, and don’t have food again until the next day at noon.
Doing that regularly cuts down on your consumption, and helps decrease insulin and leptin sensitivity.
This allows you to become fat-adaptive so that your body burns fat for energy, and balances out your hunger hormone.
It decreases your triglyceride levels, as well as the inflammation and oxidative damage happening in your body.
This is especially true if you focus more on veggies, nuts, seeds, and fats as opposed to carbohydrates.
I suggest eating during a 12-16 hour window. Skip the late-night snacking!
When you wake up in the morning, don’t break your fast. If you want to do dirty fasting, you can have coffee in the morning with coconut or MCT oil.
I also like to add in a little bit of collagen, but be careful about your protein intake, because it could spike your insulin.
You can also add a little bit of butter to the coffee for some healthy fats.
This is part of an advanced eating plan that we use in our monthly challenges.
If you’re not just eating 3 meals a day and you’re a big time snacker, that’s what you should focus on first.
Here’s exactly how you do rotational fasting:
In your first week of rotational fasting, just eliminate snacking. Have a nice, healthy breakfast, lunch, and dinner. Try to focus on getting in fats, but lowering carbohydrates.
Then in week two, start with a half-sized breakfast. You still want to focus on healthy fats and lower carbohydrate intake, but you want to cut your consumption in the morning.
It may seem like you are going slowly at first, but you are repairing a metabolism that’s probably been damaged for a really long time.
Week 2 is the intermittent fasting week. A lot of people stay here for a while, but eventually their progress plateaus.
Week 3 is where you’re fasting in the morning, still not snacking, and you start cutting your dinner in half.
This way, you’re still able to feel full with a healthy lunch, but you’re cutting down on dinner.
After a half-sized dinner, you’re waiting all the way until the next day’s lunch to eat more food. Your body is going to get into fat-burning mode which will start to surge your immune system.
Right around the 16-hour mark is where the immune boost really starts to kick in. It’s enhanced by small meal size, and a low carbohydrate count before you start the fast.
Once you get there, you can work your way into more advanced fasting, such as doing a 1-3 day juice cleanse.
UCLA did a study that showed if you consume under 100 calories a day using green juice that’s low in carbohydrates, your body goes into a massive cleanup mode by day 3.
So you can do some dirty fasting where you’re just putting in liquids like coffee or low-carb green juice.
This will clean up any viruses, bacteria, and parasites that are hanging around inside of your system.
What I recommend is:
- No snacking
- No breakfast
- No breakfast and half-sized dinner
- 1 day of a low-carb juice cleanse
- Then work up to 2- and 3- day juice cleanses
You can spread this process out over multiple weeks. As you ease your body into it and break through plateaus, you’ll stabilize your metabolism.
If you want to know exactly how to do rotational fasting, you can find my more in-depth guide and training that will make the whole process very simple here.
The reason why fasting makes such a massive impact on your immunity is because it helps you enter something called autophagy.
If you’ve never heard of autophagy, you’ll want to become familiar with it, because it is our body’s process for cleaning up viruses, microbes, and other things that harm your immune system.
I made an entire video on it, which is a perfect next step for you.