Our Flash Fast is a quick and easy way to achieve the benefits of fasting without feeling hungry. In just 3 days you could have more energy, less inflammation, and feel better than you have in years. And… you can start at any time.
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Do you have questions? Find the answers here!
It is generally safe to do, even up to once a week. Dr. Longo recommends a modified fast monthly for people seeking weight loss, and quarterly for healthy people wanting a disease preventative.
Shifting the body into abdominal fat-burning mode; weight loss and control; killing damaged cells and replacing them with regenerated cells from stem cells; switching cells to anti-aging mode; improving skin inflammatory disorders; increasing stem cells and human growth hormone; rejuvenating the immune system; improving cognition and memory; preventing Alzheimers and other forms of dementia; slowing bone loss; increasing lifespan; decreasing tumors; reversing fatty liver; preventing cancer and reducing chemotherapy toxic side effects; reversing myelin sheath damage for multiple sclerosis sufferers; returning diabetics to normal insulin sensitivity and blood sugar stabilization; returning to normal blood pressure and getting off statins; decreasing asthma symptoms.
Research shows that higher mortality is associated with skipping breakfast, and additional research shows many health benefits achieved by limiting the “feeding window” to 10-12 hours a day. So, start by eating one protein shake for breakfast (consider blending in greens, and half a banana with peel), and eat your remaining four mini-meals, spread out, in the following 12 hours later (or less) for best results.
Yes, if you are allergic to nuts, for instance, and cannot eat the bars, you can substitute an equivalent (150 cals) amount of organic, high quality (whole-food, plant based, not from isolates) protein, and vegetables or fruits.
We recommend more vegetables than fruits, to manage your blood sugar. We also use bone broth protein in one version of our Flash Fast, despite otherwise relying entirely on plant-based food as the research on modified fasting recommends.
Yes. If you want to follow what is known in the scientific literature (USC’s/Longo’s clinical trials on modified fasting put people on entirely plant-based foods), choose our 100% Plant Based version of the Flash Fast.
The other version contains some of our superfood plant-based protein blends, and some bone broth protein, as well. This is a slight deviation from what is known about how to achieve health benefits through modified fasting, and we will be compiling our own followup research.
I would choose our 100% Plant Based version if you are a committed vegan, and I would choose the Plant-Based + Bone Broth if you have digestive/gut issues.
Testing shows most bone broth brands to contain heavy metals and insecticides. Mike Adams published a 2017 report proving many bone broth brands to be high in several heavy metals and insecticides and other -ides (pesticide, herbicide, fungicide). Adams later heavily redacted the piece, removing many of the brands whose high toxicity he had exposed in his original article, probably due to legal threats from those brands.
GreenSmoothieGirl Bone Broth Protein has been tested by 2 different third-party labs to be free of pollutants in these categories as well as other types of pollutants. I use it myself, despite being otherwise vegan, due to bone broth being so clearly (in the scientific evidence) healing for the gut and protective of skin and connective tissue.
Yes, you can add cooked or raw vegetables to your daily diet, but you don’t want to consume more than 800 calories. (You may wish to amplify your protein shakes with a handful of leafy greens.)
You are likely to lose a pound (or 2 or 3), when you eat only 650 to 800 calories per day, for 3 days. However, there are gut-healing benefits, and people who are underweight no matter what they eat have significant gut dysbiosis. So, they tend, through fasting, modified fasting, or a quality detox, to do some important gut healing, and get to a healthy weight afterward.
We highly recommend that you drink NO caffeine not only during the Flash Fast, and also for 3 days in advance, to eliminate the “coffee withdrawal” effects (for some) before you start. Coffee is dehydrating and not conducive to the health benefit goals of the program. Decaf coffee still contains caffeine and is highly acidic, and both those properties compete with the goals of the program.
Yes, as long as it is caffeine free and organic, you can drink unlimited quantities of herbal tea.
No. However, if you add greens or thin-skinned fruits to your menu, always choose organic. With other vegetables and fruits, wash well before eating or blending into your shake.
You can continue to take any supplements and medications. Consult your doctor if you are taking prescription medications and want to do the Flash Fast, especially drugs for diabetes or heart disease.
There is no evidence that your metabolism will be negatively affected by 3 days of Flash Fasting (or even by doing it twice in a row). On about the 4th or 5th day, you will feel less hungry, though, and your metabolism may slightly slow down, which is why we suggest doing one 3-day Flash Fast monthly, twice a month, or at the most, once a week if weight loss is a goal.
In fact, modified fasting shifts the body into a mode of burning fat in the abdominal area, and evidence shows this continues after returning to a normal diet, probably because of epigenetics, or genes “turned on” by the fasting process.
Please sign up for Robyn’s FREE video masterclass here about how she lost 70 pounds and has kept it off for over 20 years, eating a whole-foods, 95%+ plant-based diet, without dieting or suffering. The 2 days after your Flash Fast are important “refeeding” days, where you want to avoid processed food and all but the cleanest animal proteins because you are rebuilding cells that were broken down in autophagy—so you want to have excellent raw materials to rebuild with.
Stage IV cancer patients in cachexia or patients who are severely underweight should not do the FF. Pregnant women and mothers who are exclusively breastfeeding, or where breast milk is the primary source of calories, should not do any form of fasting. If you are medically fragile, have liver or kidney diseases, have an eating disorder, take medications, especially insulin for diabetes, or hypertensive drugs, or if you are over 70, please consult your trusted physician before undertaking any major change in diet.
For the best flavor, we suggest 8 ounces of water. You can increase the water or blend ice into it if you wish.
No, it’s a myth that the body metabolizes muscle. You would have to stop eating for a long time, for the body to begin to “self-eat” healthy muscle tissue. In fact, fasting makes you sensitive to insulin, and also puts the body into hyper-burn for fat, so you will lose mostly fat, and some dirty fluids in inflamed tissues. In autophagy and ketosis, the body first metabolizes broken parts, diseased tissues, growths, bacterial and viral colonies, and mutated cells—as well as fat stores.
Yes! You may add up to 150 calories in fresh raw or steamed fruits and vegetables. This allows for one banana, and, for instance, a serving of steamed asparagus or carrots. You will be surprised that the banana peel does not change the flavor, and it adds resistant starch to your diet, which is filling, and is excellent prebiotic fiber for good gut health.
Yes! Leafy greens are extremely low in calories, nutrient-dense, and you can add them in unlimited amounts to your smoothies. Don’t let them go bad in your fridge while you’re doing the Flash Fast, throw them in the blender!
1 small fruit like a peach, banana, or apple, or 1 cup of cut-up fruit or fresh or frozen berries.
Fasting generally means going without food. The Flash Fast is a modified fast, following what the published research shows you can eat and still achieve the weight loss and disease prevention and symptom reversal benefits.
Many programs claim to be “detoxes,” but the legitimate ones leverage scientific knowledge about the organs and systems of elimination, to draw out chemical and physical toxins to purify the body. Fasting and the Flash Fast modified fast have strong detoxification benefits as well.
Obviously we can accomplish MUCH more in a systematic, 26-day program that is a deep-clean of the gastrointestinal tract, kidneys, and liver and gallbladder. We are leveraging many practices, as well as nutritional strategies, to accomplish a major cleanup. Far more than we can do in 3 days. We love the Flash Fast, but consider it your quick tuneup.
The colon cleansing alone that happens from the Detox cannot be accomplished in a few days, so we love to see everyone do at least one and better yet, two, complete Detoxes every year. It's a very toxic world we live in. If you already eat a 95%+ plant-based, organic diet, and have for a long time, you can probably get away with ONE detox per year. We recommend TWO for most people. THREE for folks dealing with chronic illness they want to reverse.
If you have the bone broth protein, blending it in a cup of hot water makes a nice “hot cocoa.” You can also drink hot tea, or steam vegetables like carrots, cauliflower, broccoli, asparagus, or others you like.
Drink extra water, drink half a cup to a cup of coconut water, or move up your next mini-meal, to eat it earlier! You can also add ¼ tsp of Real Salt or other unrefined salts, to a glass of water and drink it, up to twice a day, if your blood pressure is low.
Potatoes and sweet potatoes, no. You can have a one-cup serving of a vegetable like carrots or asparagus or cauliflower or broccoli, along with one small fruit like an apple, nectarine, or banana.
The “refeeding” process after a fast is important because that’s when your body rebuilds the broken parts that were torn down and metabolized via “autophagy” while fasting (or in our case, “modified fasting”). So, eat mostly organic vegetables, starches, fruits, legumes, whole grains, and nuts and seeds.
Keep animal products to a minimum and only wild-caught, free-range, or grass-fed, if you must eat animal products and eggs. Don’t eat dairy products, processed food or stimulants, in the several days after the fast when you are “re-feeding.”
As for weight loss, even going back to the amount and quality you ate before, some published research shows that no weight gain happens after even 5 days of “modified fasting,” and people who do a modified fast for 3-5 days each month can lose up to 60 pounds in a year, even while not changing their diet the rest of the month!
Most can, and feel great. If your body tells you to slow down, be willing to listen to its cues, because as lots of garbage is thrown out, it has to go through a number of organs and systems of elimination, and sometimes that takes considerable energy.
For people who are already significantly weakened or who have high “toxic body burden,” it can even be uncomfortable as you cleanse quickly, and through neurological pathways and the digestive system. (Headaches, diarrhea, or fatigue happen for a very small minority.) Consequently, it is possible that you may have less energy leftover to work out. Consider a lighter workout during your few days of modified fasting.
Our modified fast is 3 days. Dr. Longo’s company’s ProLon is 5 days. We have studied Dr. Longo’s research on what we call “modified fasting,” though we avoid using his trademarked term Fasting Mimicking Diet to describe our program. We do reference his and others’ published clinical research on the benefits of what we call “modified fasting.”
We bring consumers a shorter course of 3 days, with certified organic foods, far less packaging, and far less expense. Our program is 70% less expensive per diem than ProLon. We also like to encourage you to add vegetables and greens to your Flash Fast, whereas ProLon is 100% packaged food, and ingredients we do not understand and can’t find answers to, like a glycerine drink. We feel program participants can get results with both products, but we wanted to make a cost-effective, organic program made of simple superfood ingredients that leaves room to add fresh vegetables and fruits if you wish to.
If you wanted to do up to 6 days at a time, you could use two Flash Fasts. You may find it easier for an accelerated schedule of weight loss, for instance, to do our 3-day Flash Fast twice a month.
Yes, and yes. Celery juice and celery are extremely low in calories, and fairly nutrient-dense. You can add it to your protocol.
Yes, a little, but remember pickles are very high in SALT, and you're minimizing salt because it causes water retention and inflammation, which is what we're trying to HEAL right now.
You will see benefits from doing the Flash Fast once. For those with weight to lose, and/or an interest in preventing disease and rebuilding diseased tissues (such as those with medical diagnoses, or those who have been through chemo or radiation), they may want to do it monthly. Doing it from monthly to quarterly is a great health preventative for virtually everyone.
We do not recommend the Flash Fast for pregnant women or women in the first months of exclusive breastfeeding. It is fine for older adults, and the fact that you do eat some food makes achieving the benefits of fasting safer than eating no food for long periods of time. However, if elderly program participants have diabetes, heart disease, or other significant conditions or drug prescriptions, they should consult their physician before making any significant dietary changes.
Yes, it is safe and easy to do while traveling.
Please avoid alcohol and caffeine while doing the Flash Fast. These will both dehydrate you, and alcohol will tax your liver, and we are trying to give your liver a break and dilate your ducts and vessels to “clean house” throughout your body while you eat less and your body is then able to focus its energy on tear-down and rebuilding tasks rather than daily maintenance.
For the Flash Fast, you can choose 100% Plant Based, which is all vegan, or Plant Based Plus Bone Broth (for the gut health benefits). While the bone broth cannot be certified organic and is not vegan, the 100% Plant Based version of the Flash Fast is organic, kosher, and vegan. The following are the ingredients in each of our nutritionally balanced blends:
Organic Superfood Protein Meal Vanilla Kiss
Ingredients: Organic Plant Protein Blend (*Pea Protein, *Hemp Protein), Organic Superfood Blend (*Quinoa Powder, *Milled Chia Seeds, *Flaxseed Meal, *Fruit and Vegetable Blend (*Carrot, *Beet, *Spinach, *Tomato, *Broccoli, *Orange, *Apple, *Shiitake Mushroom, *Cherry, *Cranberry, *Blueberry, *Strawberry) *Tapioca Fiber, Valinna Flavor, *French Vanilla Flavor, *Stevia, Vitamin Blend (Vitamin C, Niacin, Vitamin E, Vitamin B6, Riboflavin, Thiamin, Vitamin A, Vitamin B12)
Organic Superfood Protein Meal Chocolate
Ingredients: Organic Plant Protein Blend (*Pea Protein, *Hemp Protein), Organic Superfood Blend (*Quinoa Powder, *Cocoa Powder, *Milled Chia Seeds, *Flaxseed Meal, *Cocoa Powder, *Fruit and Vegetable Blend (*Carrot, *Beet, *Spinach, *Tomato, *Broccoli, *Orange, *Apple, *Shiitake Mushroom, *Cherry, *Cranberry, *Blueberry, *Strawberry) Vanilla Flavor, Chocolate Flavor, *Stevia, Vitamin Blend (Vitamin C, Niacin, Vitamin E, Vitamin B6, Riboflavin, Thiamin, Vitamin A, Vitamin B12)
Grass Fed Bone Broth Protein Vanilla Shake
Ingredients: Grass-fed bone broth protein, natural vanilla flavor, monk fruit
Grass Fed Bone Broth Protein Chocolate Shake
Ingredients: Grass-fed bone broth protein, natural chocolate flavor, natural cocoa powder, monk fruit
Organic & Raw Sprouted Ground Flax Seed
Ingredients: Organic ground sprouted flaxseed
Green Smoothie BlendBar Superfood Bar (Certified Organic)
Ingredients: Dried Fruit Blend (*Dates, *Bananas [with *Rice Flour], *Raisins), *Cashews, *Tapioca Syrup, Fruit and Vegetable Blend (*Carrot Juice Powder, *Spinach Leaf, *Broccoli Sprout Powder, *Kale, *Acerola Powder [with *Tapioca Maltodextrin]), *Rice Protein, *Vanilla Extract, Sea Salt
Pink Smoothie BlendBar Superfood Bar (Certified Organic)
Ingredients: Dried Fruit Blend (*Dates, *Cranberries [with *Apple Juice Concentrate], *Goji Berries), *Cashews, *Tapioca Syrup, Fruit Blend (*Raspberries, *Acai Fruit, *Acerola Powder [with *Tapioca Maltodextrin]), *Rice Protein, *Natural Flavors, Citric Acid
Chocolate Dipped Smoothie BlendBar Superfood Bar (Certified Organic)
Ingredients: Dried Fruit Blend (*Raisins, *Bananas [with *Rice Flour], *Dates), *Cashews, *Dark Chocolate (*Coconut Palm Sugar, *Chocolate Liquor, *Cocoa Butter, *Cocoa Powder, Sunflower Lecithin),*Tapioca Syrup, Fruit and Vegetable Blend (*Carrot Juice Powder, *Spinach Leaf, *Broccoli Sprout Powder, *Kale, *Acerola Powder [with *Tapioca Maltodextrin]), *Pumpkin Seed Protein, *Vanilla Extract, Sea Salt