How To Break Your Fast

A new topic that a lot of people have questions about is fasting, and an especially common question is how to break your fast. Now a lot of fitness experts and gurus have swooped in on this topic and they’ve started answering this question in some pretty misleading ways, and I gotta say I hate it when things are overcomplicated.

So in today’s video, I’d like to simplify this question and give you the bottom line truth so you know exactly what to do and what not to do when breaking your fast. And it”s a lot easier than you may think.

First, let’s all agree that fasting is supposed to give you more freedom and flexibility with your diet. So going over the top and obsessing over the precise amount of carbohydrates, proteins, fats, your insulin levels, your salt intake, what foods yours allowed to eat, what your not allowed to eat, having to drink bone broth, MCT oil, apple cider vinegar all that kind of stuff like that kills the whole premise of fasting. It’s supposed to be a stress-free way of eating. Also, one big mistake that a lot of people make when fasting is that they continue to try to calorie restrict after their fast is over, and I’m shocked to see some experts advocating for that as well.

So I have news for you guys and hopefully, some of these experts are listening if you haven’t already heard your willpower is a finite resource. Meaning you will run out of willpower, and fasting for a portion of the day already takes a substantial amount of your willpower. People that continue to be super restrictive and stressed out after they break their fast have a higher likelihood of binge eating because they drain all of their willpower. So with that in mind, I’m gonna give you the very basic things that you have to be aware of when breaking your fast, and I promise you this is all you need to know. The number one thing you need to know is not some magical food that will miraculously help you lose more fat after your fast. No the number one logical thing that you need to be aware of is binge eating and the second thing that won’t even affect most of you, but i’ll go over it anyway is digestion. That’s all you need to know…see you guys next week….just kidding.

Let’s get the digestion stuff out of the way so I can teach you how to never binge again after fasting. Your digestive system will most likely reduce enzyme production and affect the mucous lining in your stomach on a long-term fast. I’m sure everyone’s heard of the phrase if you don’t use it you lose it and that applies to your digestive system as well. Your digestive abilities in a sense will experience a sort of atrophy, however, digestion won’t typically be affected by most fasting protocols. That’s right most of you that are obsessing about whether to buy organic bone broth or regular bone broth to break your fast are wasting your time.

Whether your following intermittent fasting, the 5:2 diet, the warrior diet, or even the one meal a day diet your digestive system should remain fine. Only after a long-term fast usually lasting three to seven days will you experience this effect on your digestive system. Again most of you are not fasting that long, you’re simply skipping breakfast and maybe lunch, but if you do wind up doing a long-term fast where you fast for a few days there’s a very simple solution to reset your digestive system. Reintroduce food slowly starting with food that’s easier to digest. Meaning you can’t go from fasting for seven days to eating pizza hut because you will definitely need to take a………..*Scene from dumb and dumbber*… that’s it…it’s really not rocket science. Foods that are easiest to digest include things like…yes the bone broths, soups, juices, and pureed fruit. White rice, mashed potatoes, and raw fruit are all easy to digest as well so you can begin incorporating these easy to digest foods the first day or two after breaking a long fast. By day 3 you should be okay to start consuming most natural real food including protein sources. Don’t add a crazy amount of variety until you feel comfortable with basic protein options like chicken, fish, and eggs. Again most of you aren’t on long-term fasts and are instead doing short fasting intervals so most of you don’t even have to worry about this.

So what’s something that most of you will have to deal with, even if you’re on a short-term fast? Well, the number one thing is overeating especially overeating high glycemic carbohydrates and salt.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak