Fasting has gained popularity for its potential health benefits, including weight loss, improved insulin sensitivity, and cellular repair. However, it’s essential to manage cortisol levels during fasting to avoid negative effects on overall well being. Understanding Cortisol: The Stress Hormone Cortisol, often referred to as the “stress hormone,” plays a crucial role in the body’s stress response. It helps regulate metabolism, immune function, and blood sugar levels. However, chronic elevation of cortisol can lead to health issues such as weight gain, sleep disturbances, and impaired immune function. Why Is Cortisol Relevant During Fasting? When you fast, your body experiences stress due to the absence of food. This stress triggers cortisol release. While some cortisol elevation is normal during fasting, excessive levels can be detrimental. Here’s how to maintain a healthy balance: 1. Gradual Fasting Transition Start Slow: Gradually increase the duration of your fasting periods. Abrupt changes can stress the body and elevate cortisol levels. Begin with shorter fasts and gradually extend them. 2. Stay Hydrated Water and Electrolytes: Dehydration can lead to

cortisol spikes. Ensure you stay hydrated during fasting. Consider adding electrolytes to your water to maintain balance. 3. Mindfulness Practices Breathwork and Meditation: Practice deep breathing exercises and mindfulness meditation. These techniques help regulate cortisol and reduce stress. 4. Mindful Breaks When breaking your fast, follow these steps mindfully: Beef Bone Broth: Consume grass-finished beef bone broth with ghee or butter. Wait another 30 minutes. The nutrients in bone broth support adrenal health. High-Nutrient Fats and Protein: After an hour, include pasture-raised eggs or other high-nutrient dense fats along with a protein source. These stabilize blood sugar and prevent cortisol spikes. Listen to Your Body Remember that individual responses to fasting vary. Pay attention to how your body feels. If you experience excessive stress or cortisol-related symptoms, adjust your fasting approach accordingly. Prioritize Quality Sleep Lastly, prioritize getting adequate and restful sleep. Sleep significantly impacts cortisol regulation. Aim for 7-9 hours of quality sleep each night. Fasting can be beneficial when done mindfully. By managing cortisol levels, you’ll optimize your fasting experience and support overall health.