February 23, 2021

Facts About Fasting

Should we fast?

Shoulder we go through all the hunger pains and stresses, deprive ourselves of food and our life source?

The answer is yes yes yes….

But hold on, how long should we fast for, 12, 24, or 36 hrs?

Is it just a case of restricting our daily calories or do we just delay our first meal of the day?

There are so many different ways to fast, but here are a few reasons why we fast.

When we fast or restrict our calories the body releases growth hormone. Growth hormone is the fountain of youth for the body. It promotes muscle growth, repair, and anti aging. Unfortunately, it declines as we get older.

Fasting will also use up all our blood sugars and then tap into our fat storage for energy. Great for weight loss and controlling blood sugar levels.

When fasting for long enough the body will go into a catabolic state. Although this seems scary, a bodybuilders nightmare actually has great health benefits and could be life saving.

When the body enters into a catabolic state it will use all the old and damaged cells first for its energy.

This is good news as not only does it make way for new cells to be produced it eliminates the damaged cells which have the potential to turn cancerous.

Fasting has been around for centuries and many religious beliefs have embraced it. It is also part of the Mediterranean diet and lifestyle which we fully embrace.

A good entry level way to fast is time delayed eating. This is where your first meal is at 10 am and your last meal is at 6 pm with only water in between, any other fluids will affect the fasting process.

From there you can experiment with a longer fast from once a week to every 3months.

The other beneficial side affect of fasting is how mentally strong you become and surprisingly how much energy you have. So give it a try, it’s a great way to kick start your healthy habits, become mentally strong, and trigger off some natural anti aging.

Fast Facts about Fasting:

  • Improves function of cells, genes, and hormones
  • Induces loss of body fat
  • Controls blood sugar levels & type 2 diabetes
  • Reduces oxidative stress and inflammation
  • Induces cell repair
  • Increases levels of endorphins
  • Induces detoxification process
  • Recalibrates your hunger demand signals
  • Increases growth hormone

Mediterranean White Bean and Sardine Salad

By Zina Stone • December 11, 2025
Ingredients For The Salad 1 can white beans (drained and rinsed) 2 cans sardines (4.5 oz cans in olive oil, roughly chopped in large chunks) 1 cup cherry tomatoes (halved) 2 green onions (chopped) 1 to 2 jalapenos (chopped, seeds removed if you don't want the heat) 1 cup fresh Italian parsley (chopped) For The Dressing 2 teaspoons Dijon mustard 1 lime (zested and juiced) 1 to 2 garlic cloves (minced) 1 teaspoon sumac 1 to 2 teaspoon Aleppo pepper flakes Instructions Step 1 To make the dressing, combine the mustard, lime zest and juice, garlic, sumac, and Aleppo, and a good dash of kosher salt and black pepper in a small mixing bowl. Whisk, and while whisking vigorously, drizzle in 1/3 cup extra virgin olive oil, until emulsified. Step 2 In a large bowl, combine the beans, sardines, tomatoes, onions, jalapenos, and parsley. Toss gently to combine. Step 3 Pour the dressing over the salad and toss to combine. Taste and adjust seasoning to your liking. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 239.7kcal | Protein: 22.7g | Fat: 7.8g | Carbohydrates: 20.9g

Freedom Bulletin #308

By Zina Stone • December 9, 2025
In this bulletin...

Honey Lime Chicken and Avocado Rice Stack

By Zina Stone • December 4, 2025
Ingredients 2 tbsp honey Juice and zest of 1 lime 1 tbsp olive oil 1 lb boneless skinless chicken, cubed 1 garlic clove, minced Salt & pepper, to taste 2 cups cooked rice (white or brown) 1 tbsp lime juice 1 tbsp chopped cilantro (optional) 1–2 ripe avocados, mashed Juice of ½ lime Salt & pepper, to taste Instructions Step 1 Marinate the chicken In a medium bowl, whisk together the honey, lime juice and zest, olive oil, garlic, salt, and pepper. Add in the cubed chicken. Toss to coat. Cover and refrigerate for 15–30 minutes. Step 2 Cook it golden Heat your best skillet for cooking chicken over medium-high. Sear the chicken without stirring for 2–3 minutes, then cook through, about 6–8 minutes total. Temp should hit 165°F. Step 3 Brighten the rice Fluff the warm rice with a fork. Stir in lime juice, salt, and cilantro if you like. Keep it fresh, not heavy. Step 4 Smash the avocados In a bowl, mash the avocados with lime juice, salt, and pepper. Don’t overdo it you want texture. Think creamy with little bites left in. Step 5 Stack it tall Place a ramekin or ring mold on the plate. Spoon in a layer of rice, then avocado, then the honey lime chicken. Press gently, lift the mold. A little tower of joy. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 420kcal | Protein: 32g | Fat: 18g | Carbohydrates: 32g