Dave Asprey’s three tools for easier and more effective fasting

It turns out there’s some wiggle room with fasting.

During a fast, you can have more than just water without losing the benefits. And in the space of that wiggle room reside tools to make fasting easier and even better for your health.

During a fast, you want to maintain low levels of mTOR and blood glucose, and their absence clears the way for the body to do its beneficial work.

But fasting can be challenging, especially if you are just starting out. Dave Asprey, NYT best selling author and founder of Bulletproof Nutrition, has a new book out called “Fast This Way.”

On Cynthia Thurlow’s podcast—Everyday Wellness, episode 135—Asprey shared his three favorite tools for more effortless and effective fasts. He aims to keep glucose and mTOR low while stimulating ketone production. Here’s how.

Tool #1: Black coffee

Two cups of coffee double ketone production which blocks two hormones (ghrelin and CCK) that affect hunger sensations. As a result, hunger is lessened.

Tool #2: Coffee with grass-fed butter and MCT oil

The grass-fed butter (1/2 tsp) and C8 MCT oil (1 tsp) raise ketones further so you don’t have to rely on willpower to get through a fast.

The calories do not affect mTOR or glucose, so you remain in a fasted state.

Tool #3: Coffee + prebiotic fiber

Prebiotic fiber comes from plants. Your body can’t digest it, but your good gut bacteria love it and will produce butyric acid, which turns up ketones. Soluble fiber also helps with regularity, which can go haywire if you’re new to fasting.

Soluble fiber consumption is also linked to lower all-cause mortality, and it makes you feel full—without breaking your fast.

You can listen to the entire episode—which contains many more insights on fasting benefits and techniques—here.