Doctor Reveals 36-Hour Fasting Method to Target Stubborn Belly Fat
A prominent nutrition and functional health expert has detailed a rigorous intermittent fasting technique that she asserts can effectively eliminate stubborn belly fat. Dr Mindy Pelz, a best-selling author and keynote speaker with over two decades of experience in health reclamation, discussed this method during an appearance on the Diary Of A CEO podcast with host Steven Bartlett.
The 36-Hour Monk Fast Explained
Dr Pelz advocates for a 36-hour fasting period, followed by a 12-hour eating window, a regimen often referred to as the Monk fast. This approach involves consuming only water or zero-calorie beverages during the fast, which typically spans a full day. For example, if one finishes dinner at 7 PM on Sunday and does not eat again until 7 AM on Tuesday, that constitutes a 36-hour fast.
"The fat burner fast is probably my favourite for those people who want to lose weight," Dr Pelz stated. "At 36 hours, that's enough time where the blood sugars come down. And all of a sudden the body goes 'okay, blood sugar isn't coming, we've been in this fasted state, we've triggered autophagy, we've brought inflammation down, we've made you ketones, we're trying to go find you food, but this extra weight is not serving you'. So it drops the weight and it's the most beautiful way to get a person to unstick any kind of weight loss resistance."
She further emphasised that research indicates this method specifically targets abdominal fat, suggesting it should perhaps be renamed the "belly fat burning" fast.
How the Method Works on Belly Fat
The physiological process behind this fasting method is multifaceted:
- Ketogenesis: After approximately 12 hours, the body depletes its glycogen stores and begins burning stored fat for energy, producing ketones.
- Autophagy: This cellular cleanup process, where the body removes damaged cells, is triggered during prolonged fasting.
- Targeting Visceral Fat: Fasting lowers insulin levels, which helps the body utilise stored fat. Visceral fat—the deep fat surrounding organs—is particularly responsive to fasting compared to subcutaneous fat.
Dr Pelz referenced a study where participants who followed the 36-hour fast followed by a 12-hour eating window for 30 days experienced primary weight loss around the belly area.
Potential Benefits and Important Cautions
Beyond weight loss, Dr Pelz suggests this fasting regimen may offer additional health advantages:
- Enhanced longevity
- Improved heart health
- Increased mindfulness
However, she strongly cautions that this is an extreme method not suitable for everyone. "I'm always a fan of people being sensible about this," she advised. "I know we have some over-achievers out there and you're going to want to fast 36-hours all the time, but I want to encourage you that once a week is probably good." She also noted that once a month can be sufficient, urging individuals to "always be safe."
During the fasting window, individuals may drink water, black coffee, or unsweetened tea. Dr Pelz explicitly recommends that the following groups avoid this aggressive approach or opt for a less intensive regimen:
- People with very active jobs
- Individuals who are underweight or thin
- Those with pre-existing thyroid disorders
- People with a history of eating disorders
- Women who are pregnant, nursing, or planning to conceive
It is crucial to consult with a healthcare professional before attempting any fasting or diet programme. While effective, the 36-hour fast is challenging and requires careful consideration of individual health circumstances to ensure safety and suitability.
