202. How to Start Water Fasting Today: Benefits, Types and Who Should Avoid It

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 2.5K Ratings

🗓️ 18 September 2025

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

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Summary

Join my FREE 3-Day Water Fast Challenge - October 15th. It's the exact protocol I use with pro athletes and Fortune 500 CEOs to flush inflammation, kickstart autophagy. Sign up here! ⁠http://bit.ly/4nTILPt Every major religion prescribes it, hunter gatherers lived it, even your pets do it naturally…so why are modern humans the only species that's forgotten how to fast? After 22 years of analyzing mortality data in the insurance industry, I've discovered the answer lies in understanding your unique biology and metabolic flexibility, not forcing your body into extreme protocols that work against its natural design. In this episode, I'm sharing the science-based framework I use to help people determine if fasting aligns with their current health status, goals, and hormonal patterns. Ready to hit the cellular reset button? Join the Ultimate Human VIP community for Gary Brecka's proven wellness protocols! https://bit.ly/4ai0Xwg Thank you to our partners H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa EIGHT SLEEP: SAVE $350 ON THE POD 4 ULTRA WITH CODE “GARY”: https://bit.ly/3WkLd6E COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP: JOIN AND GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW MASA CHIPS: 20% OFF FIRST ORDER: https://bit.ly/40LVY4y VANDY: “ULTIMATE20” FOR 20% OFF: https://bit.ly/49Qr7WE AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S BIOPTIMIZERS: “ULTIMATE” FOR 15% OFF: https://bit.ly/4inFfd7 RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC GENETIC TEST: ⁠https://bit.ly/3Yg1Uk9 Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 Intro of Show 01:29 Who Should (or Should Not) Consider Fasting? 01:53 Fasting Timing during Women’s Menstrual Cycle 03:25 Different Types of Fasting 06:30 Water Fasting: How to Do It Safely 07:05 Simple Lab Tests to Determine Which Fasting Protocol Could Work for You 08:38 The Goal of Fasting 09:06 Join the Ultimate Human Water Fasting Challenge The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Every major religion prescribes it. Hunter-gatherers lived it. Even your pets do it naturally.
0:05.5	So why are most modern humans the only species that's forgotten how to fast and what's it costing our health?
0:12.0	Today we're going to cut through all the noise around fasting and give you the science-based framework you need to determine if fasting is right for your body, your goals, and your current health status.
0:21.6	It's so important to understand that fasting isn't about powering through pain.
0:25.6	It's supposed to be a way to improve health outcomes, not make them worse.
0:29.6	Your biology and current health status determine whether fasting will help you or harm you.
0:33.6	And ignoring these biological realities is why so many people struggle with fasting protocols.
0:38.4	The goal is to use fasting as a tool to improve your health, your energy, and your relationship with food.
0:44.1	Now let's break down to different types of fasting so you can choose the approach that matches your goals and your lifestyle. Ultimate Humans.
1:00.0	Every major religion prescribes it.
1:06.0	Hunter-gatherers lived it.
1:08.0	Even your pets do it naturally.
1:10.0	So why are most modern humans the only species that's forgotten how to fast?
1:15.6	And what's it costing our health?
1:17.3	Today we're going to cut through all the noise around fasting and give you the science-based
1:21.6	framework you need to determine if fasting is right for your body, your goals, and your
1:26.8	current health status.
1:28.1	Let's start by talking about who should and who shouldn't consider fasting.
1:31.9	A lot of fasting content ignores the fact that certain health concerns and life circumstances
1:37.1	do make fasting a bit dangerous. If you're pregnant or breastfeeding, fasting is off the table
1:41.8	completely. Your body needs consistent nutrition during
1:44.7	these critical periods. However, if you have PCOS, research indicates that intermittent fasting may
	...

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