1. Start the fast after dinner: Begin your fast after having your last meal of the day. This could be dinner around 7 or 8 p.m.
2. Overnight fasting: Continue fasting throughout the night while you sleep. This will already account for around 8-10 hours of the fast.
3. Morning hydration: Upon waking up, drink a glass of water to hydrate your body. You can also have herbal tea or plain black coffee if you prefer.
4. Stay busy: Keep yourself occupied during the morning hours to distract yourself from any hunger pangs. Engage in light activities, work, or hobbies to keep your mind off food.
5. Midday hydration: Around midday, drink another glass of water or have herbal tea to stay hydrated. Avoid caffeinated beverages if possible.
6. Rest and relax: During the afternoon, prioritize rest and relaxation. Take a nap, read a book, or engage in calming activities that don’t require physical exertion.
7. Evening hydration: As the evening approaches, drink another glass of water or herbal tea to stay hydrated. Avoid caffeine if possible.
8. Bedtime on an empty stomach: Go to bed on an empty stomach. This is often the easiest part of the fast as you can sleep through a significant portion of it.
9. Breaking the fast: In the morning, decide whether to extend the fast a little longer or break it immediately. If you choose to break the fast, opt for a light and healthy breakfast such as fruits or a smoothie.
10. Normal eating for the rest of the day: After breaking the fast, resume your regular eating pattern for the remainder of the day. Focus on consuming nutritious foods and listen to your body’s hunger and fullness cues.
Remember, it’s essential to listen to your body throughout the fast and adjust accordingly.
Blessing, Dr. Bobby
Disclaimer: If you feel unwell or experience any severe discomfort, it’s best to consult with a healthcare professional before attempting a 36-hour fast.