Holly Sutter -Your Fasting Guide

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Holly Sutter -Your Fasting Guide

Our daily habits today build the health of our tomorrow, our health in 3 months, 6 months, 1 year.

Helping you build your way to exquisite health—one fast at a time!

01/30/2026

When I discover something I want to explore in depth, one of my favorite things is to read and listen to what others are sharing.

I'm listening to this book on fasting now, titled "The Oldest Cure in the World" by Jonathan Todd Ross. He offers some great historical perspectives for fasting, though I've only just started the book.

Fo instance--

In the 19th century, aboriginal peoples, the Yamana of Patagonia, were said to have 4 ways of treating illness:
1. Drinking cold water
2.Applying heat
3.Massage
4. Fasting

A priest wrote "They entertain high hopes of a curative effect of a 24 hour fast when they suffer from indisposition, whatever the cause may be. Everyone looks forward to that fast."

What could be obtained, I wonder, if more of us fasted our way through the beginnings of imbalance, or illness?

My sweetie just did this over the weekend. He came home with a sniffle after work Friday. And though his weekly extended fasting day is already Friday, he continued the fast until his symptoms were mostly resolved. It only required another 24 hours.

I don't think he loves fasting the way the Yamana did, though. 😅

12/18/2025

It's been a long semester.

Have you ever taken on more than you thought you could bear and wonder if you'll make it out the other side?

That was me this fall. I decided to go back to school and finish my degree. A kiddo moved in with me full time and she transitioned back to public high school. I signed up for the national board exam for health coaching. All while working a part time job.

I not only made it to the other side, I aced it all.

School--I just wrapped it this week. After 30 years, I finally have my undergrad! Integrated Studies with a Philosophy minor.

Board exam: Passed!
This 4 hour exam was so difficult I didn't know if I passed it until 2 days ago. 🫣

My kiddo is integrating well. I'm feeling Ready for what's Next. And I'm wrapping up 2025 in a sweet bow because even though there were many challenging moments, I know my own resilience.

Fasting. It continues to gift my life with many fringe benefits. ✨

07/24/2025

It's the dog days of summer out there!

And! I have a 💦recipe for you!

When I'm unwilling to heat my kitchen, or need a dense protein for a Big Salad, I choose these paleo salmon cakes.

Packed with protein, and fortified with sweet potatoes and coconut oil, they're perfectly balanced to fuel your life.

I make them in bulk and freeze, bc it feels like a total win to pull these from the freezer for an easy meal!

*Pictured here with some mango salsa I made using our weekly CSA veggies. So good with seasonal tomatoes!

Want the recipe?

Comment YES and I'll send it your way! 🧡

06/16/2025

Want to "Fast Like a Community"?

What I see with my clients beginning their fasting journey is the missing support piece, and the need for connection as they put all the pieces together.

Local friends-- join us tomorrow and every third Tuesday from 12 to 1:30 PM at the Northeast Indiana Innovation Center for our free monthly meet up.

We'll dive into a focused fasting topic, share strategies, and hold space for questions and conversation.

Whether you're just starting or deep into your journey, you're invited to join us!

Craving more support for your fasting journey? Head over to our group on fb, and

06/14/2025

"I'm sorry for the things I said when I was hangry".

Sound familiar? 🤣

One of the hallmarks of a metabolically challenged glucose system is blood sugar that crashes after an extended time without food. What we've collectively been referring to as "hangry".

In other words--if you are one of the "hangry" ones, you need fasting as a therapeutic tool in your tool kit.

Fasting helps to create an insulin sensitive environment for our cells. When we have increased insulin sensitivity, we begin to use glucose from food more effectively.

Remember, insulin is a hormone whose job is to bind to glucose so our cells can use it as fuel.

We snack all day long, and most of us are not disciplined about creating glucose spikes. Refined sugars and refined carbs spike our glucose, and this pattern is what creates an insulin resistant environment.

The brain monitors our spike and this is the baseline for blood sugar. Baseline drops (hangry) and brain cues ghrelin (hunger hormone) and you say "hmmm...I could go for a _____ right now".

What's your snack of choice?

After 9 months of fasting, I've pretty much nipped the snacking. I do FEAST. And sometimes only eat one meal a day. I prefer to eat two.

06/05/2025

"You're not eating as much but you're still buying the same amount of groceries", my sweetie said to me last week. "Can we talk about it?" 🫣😳🤣

Fasting, like most self discovery journeys, can show you the layers of Healing presenting themselves as you go along.

As I thought about his observation, I knew what was up for me in this Moment: food scarcity. Or rather--trust in food abundance.

I often buy staples we use before we run out.

I gain great satisfaction in having extra choice meats available in our chest freezer.

I love having an abundance of produce so that I can make most of my core dishes--at a whim.

And as my sweetie noticed--I'm buying too much. The opposite of food abundance is throwing away food that's unusable!

And we are throwing out our fair share.

How is that shifting how I move forward?

Yesterday, I purposely went into a grocery store and only bought ONE item. I refrained from adding anything else other than what I needed.

Today, I made a lunch for myself using what needed used immediately. Chicken salad, a lovely tomato from last week's CSA, mixed greens, and a ripe avocado. It all went on the salad with some pistachios and feta.

And you? What is fasting teaching you as you go along?

06/04/2025

"Why I became obsessed with teaching fasting (and why your body is begging you to learn):

I'm watching conventional health advice fail person after person - including myself. We're following all the "rules" yet we've never been sicker.

After being diagnosed as prediabetic, I discovered what our ancestors knew: strategic fasting is one of the most elegant tools for metabolic healing. Not starvation. Not punishment. Strategic rest for a taxed metabolic system.

As a certified fasting coach, I've seen the transformation when people understand the HOW and WHY - not just the trendy headlines. The difference between healing and no effect is in the details most people never learn.

Next Monday (5/9), I'm sharing the fundamentals that changed everything: how to fast safely, avoid the common mistakes that backfire, and work WITH your body's natural healing intelligence.

Your metabolism is waiting for you to remember what it already knows.

Ready to listen?

Link detail is in the comments.

06/03/2025

This year, I'm SO excited to watch the herbs grow.

It's hitting differently bc of my renewed commitment around consuming Polyphenols.

Any mint growing in your garden?

As the temperatures rise, we can adapt by including seasonal cooling remedies to our daily intake.

An easy way is infused water.

I posted last week about cucumber infused water.

There's also mint!

Today I picked some mint while on a dog walk and popped it into some water for the fridge.

I crinkled the leaves and stems a bit before placing them in the water to open the cell wall and release the oils.

Do you have a favorite mint type?

05/30/2025

Can you pinpoint the last time you felt your health was hovering at a 9 or even a 10?

When is the last time you felt aligned in your body, your mind, and your heart?

I’m ready to teach the lost art that is therapeutic fasting and I’d LOVE for you to have this resource in your life!

Class is organized as a 4-part module, and will be taught entirely on Zoom. Sunday evenings in June, June 1-June 22 fromn 7-8:30pm.

Want more details?

Comment YES and I’ll send you the class content outline!

Let’s UPGRADE our health together, and watch the world sparkle again! 🤩

*selfie I took after a 48 hour Dopamine Reset fast. See the sparkle? 🤩🤩

05/29/2025

I was tempted by all the breads at the grocery store today. 🫣

I had just broken a 48 hour fast.

I had some bone broth, an avocado with some beet ginger sauerkraut, and was waiting for the third act.

Which is typically veggies, and protein.

I found myself at the grocery store fantasizing about sinking my teeth in something sweet but checked in--HOW would I feel?

Like garbage, I thought. I kept going.

I found a pile of local asparagus and popped some into my basket.

When I got home, I decided to intuit my way into a veggie dish. I tend to eat a lot of salads by default but today I challenged myself to skip the greens.

I had some edamame leftover from my sweetie's lunch so I started there.

Some local persian cucumbers, next.

Steamed the asparagus--just 2.5 minutes if you chop first!

Tossed it with some french feta and some campari tomatoes. Dressed it with some fresh squeezed lemon and olive oil. Sea salt to taste.

And, if have some fresh herbs in your garden, it's a win win for polyphenol content!

I found some za'atar thyme at my farmers market this season and this was my choice today.

I knew at first bite that it was what I'd been craving.

And you? Do you dare to poke around the kitchen and build something that makes your heart sing in recognition? 🤩

05/27/2025

You can fast your way through a virus.

Viruses and bacteria don't have
their own energy system. They require glucose to multiply.

When we fast, we use the available glucose before we switch into the ketogenic system.

Once switched, we are no longer in the glucose system, nor are we consuming glucose.

By default, bacteria and viruses die off and are flushed out of our system.

We are still seeing variants of Covid 19 rise and surge.

My own plan is to fast if I become ill.

Last winter, I had a fasting lifestyle. I haven't been ill since I've discovered fasting.

My own sweetie had the beginnig of a sinus infection in March.

I suggested he fast his way to the other side and that's just what he did.

He fasted for 36 hours, and his sinus infection didn't progress past the initial symptoms. At the end of 36 hours , he was non symptomatic.

What do you think?

Link to the Forbes article that prompted me to write this post, in the comments.

05/21/2025

Thank you to all who made it out to the FIRST fasting meet up!

We chatted about fasting to symptoms, and what's happening when we embark on longer fasts.

I showed a quick self lymphatic massage process to help along toxin removal.

And we chatted about the hormonal hierarchy for women.

Would you like to attend next month'a meet up?

Comment "YES" and I'll send over the deets!

*my gratitude to the NIIc in supporting women entrepreneurs for graciously hosting us!

Address

Fort Wayne, IN

Website

http://hollysutter.com/

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