Why Should We Fast?

Fasting has been around for eons, a storied custom embraced by mortals of all silhouettes and statures. In the epoch of kale smoothies and meditation apps, this venerable ritual has re-emerged like a phoenix, capturing the hearts and stomachs of health-savvy hombres in the western world seeking that rejuvenating je ne sais quoi. From the steady rhythm of intermittent fasting to the monastic stillness of an extended water fast, these hunger games deliver a smorgasbord of wellness perks.

Fasting is where ancient health wisdom meets cutting-edge science, and the quest for the ultimate body-mind tune-up takes center stage. Prepare to dive deep into the swirling vortex of hunger-induced enlightenment and discover the secrets behind the transformative power of this time-honored practice.

The History of Fasting

Once upon a time, in the hallowed halls of antiquity, fasting shimmered as a divine beacon, guiding devotees along their spiritual odysseys. Its spiritual roots later extended to medicinal realms, with the sages of ancient Greece extolling the curative prowess of this sacred rite in vanquishing maladies.

As we hurtle through the cosmos towards a healthier future that fuses tradition with modern knowledge, fasting has become a vital tool in the box of fitness and wellness aficionados. Today's pioneers harness the power of fasting to transcend earthly burdens, ignite boundless energy, and elevate mental clarity to astral heights. At least, that's the hope. As we follow in their footsteps, we, too, may tap into this wellspring of vitality and transcendence.

Fasting Today

Intermittent fasting (restricting food intake to certain hours of the day/week) has become one of the most popular forms of fasting among men. This type of fasting has a range of health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. It has also been linked to improved brain function, increased energy levels, and better sleep quality. Extended water fasts, which involve abstaining from all food and drink except water for a set period of time, have also gained popularity.

While these fasts can be challenging for the body and mind, they may have significant health benefits, including improved gut health, increased autophagy (the body's process of cleaning out damaged cells), and lower risk of diseases like diabetes and heart disease.

Men who are looking to improve their overall health, well-being, and mental clarity may want to consider incorporating fasting into their lifestyle. Whether it's intermittent fasting or extended water fast, the benefits of fasting can help men lead healthier lives.

7 Foods to Break a Fast

Fasting has numerous health benefits, but it's crucial to break the fast correctly to maximize these advantages and ease the body back into a normal eating routine. Here are 7 foods that are gentle on the digestive system and provide essential nutrients to ensure a healthy and effective transition.



Watermelon is an excellent food to break fast with due to its high water content and natural sugars. It helps hydrate the body and replenishes depleted glycogen stores, providing a quick energy boost. Also, watermelon is rich in vitamins A and C, as well as the electrolyte potassium.

Bone Broth

bone broth in white mug with hands wrapped around it

Bone broth is a nutrient-dense option to break a fast, offering a wealth of minerals, amino acids, and collagen. These nutrients support gut health, boost the immune system, and help in muscle repair. Sipping on warm bone broth is gentle on the digestive system and helps to restore the body's electrolyte balance.


Avocado is a nutrient powerhouse, providing healthy monounsaturated fats, fiber, potassium, and vitamins C, E, and K. The healthy fats in avocado help to satiate hunger, while its fiber content aids in digestion. Consuming avocado when breaking a fast can help regulate blood sugar levels and ensure proper nutrient absorption.


Yogurt, particularly the unsweetened and probiotic-rich variety, is a great choice for breaking a fast. It contains nutrients like protein, calcium, and B vitamins. The live cultures (probiotics) found in yogurt help to restore gut flora and promote a healthy digestive system after fasting.

Nuts and Seeds

Healthy Almond Snack

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are a nutritious option to break a fast. They contain healthy fats, protein, fiber, and various vitamins and minerals, providing sustained energy and promoting a feeling of fullness. But, it's important to eat nuts and seeds in moderation due to their high-calorie content.

Leafy Greens

Morning Fresh Smoothie

Leafy green vegetables like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants. They are low in calories and high in fiber, making them an ideal choice for breaking a fast. Consuming leafy greens helps to replenish vital nutrients and support digestion without overwhelming the system.

Steamed or Lightly Sautéed Vegetables

Steamed or lightly sautéed non-starchy vegetables, such as zucchini, bell peppers, and asparagus, are gentle on the digestive system and provide nutrients. These vegetables are high in vitamins, minerals, and fiber, helping to support a healthy transition back to regular eating patterns.

By incorporating these top 7 foods into your fasting routine, you can ensure a healthy and effective transition that maximizes the benefits of fasting and supports overall well-being.

6 Creative Ways to Break A Fast: for Your Distinct Personality.

Not all men are the same, so why should all men break their fast in the same way? Here are 6 distinct ways you can break a fast– pick one that fits your distinct personality and approach.

The Thinker's Approach to Breaking a Fast

For those who appreciate a data-driven and scientific perspective, we beseech you to consider the body's nutritional requirements after fasting.

When breaking a fast, the body needs easily digestible foods that can quickly replenish lost nutrients. Foods with vitamins, minerals, and enzymes are ideal. Some aforementioned examples include:

  1. Fresh fruits like watermelon, berries, and grapes
  2. Vegetables like cucumber, carrots, and spinach
  3. Broths made from vegetables or bone broth

The Ethicist's Approach to Breaking a Fast

For individuals who are deeply concerned about the ethical and moral aspects of their food choices, breaking a fast with plant-based or cruelty-free options is a priority.

Here are some nutritious and ethically sourced suggestions:

  1. Organic fruits and vegetables
  2. Plant-based protein sources, like tofu or tempeh
  3. Sustainably sourced, wild-caught fish (for pescatarians)

Breaking Fast with Friends

The act of breaking a fast can be an opportunity to connect with others and share a nurturing experience. When choosing foods to break a fast with friends, consider selecting items that evoke warmth and comfort:

  1. A warm bowl of soup or stew made with vegetables, legumes, or lean meats
  2. A comforting cup of herbal tea
  3. A homemade smoothie with a blend of fruits, vegetables, and a touch of honey

The Creative Approach

Breaking a fast can be a chance to explore new flavors and culinary creations. Let your imagination run wild with these inventive ideas:

  1. A colorful fruit salad featuring exotic fruits like dragon fruit, passion fruit, or starfruit
  2. A sushi-inspired roll made with vegetables, avocado, and quinoa
  3. A nutrient-packed smoothie bowl topped with nuts, seeds, and fresh fruit

Keeping it Fun

For those who consider themselves a bit adventurous, consider trying these unique and exciting options to end your fast:

  1. A refreshing gazpacho soup with a spicy kick
  2. A poke bowl with a mix of protein, veggies, and flavorful dressings
  3. A homemade fruit popsicle made from blended fruit and coconut water

The Results-Driven Approach

If you're looking to maximize the benefits of breaking your fast, focus on foods that offer the most bang for your buck in terms of nutrients and energy:

  1. A protein-packed salad with grilled chicken, mixed greens, and a light dressing
  2. A simple, whole-grain avocado toast with a squeeze of lemon
  3. Greek yogurt topped with nuts, seeds, and a drizzle of honey

Breaking a fast is an important step in any fasting journey, and considering diverse preferences and perspectives can help men make informed and satisfying choices. By exploring these different approaches to breaking a fast, individuals can ensure they are meeting their nutritional needs while also catering to their personal values, tastes, and goals.

Good luck! If you are new to fasting and need some guidance, consider consulting a certified nutritionist.

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