A 3-day fast as a tool of liberation: Dr. Katie Deming, MD, joins Freddie Kimmel to explore how a short, intentional fast quiets food noise, frees up mental energy, and turns healthy habits into freedom instead of one more protocol. This is a joint release with the Born to Heal podcast.

Katie is a radiation oncologist whose practice now centers on supervised water fasting. Together they preview the group fast they're co-leading right after Thanksgiving, and talk about GLP-1s, cold exposure, lymphatic support, and why fasting works better in community.

In this episode

What "tools of liberation" means and why habits can feel like freedom
How a 24, 48, or 72-hour fast frees up mental bandwidth around food
GLP-1s, cold plunging, and the modern comforts that reshape our physiology
Lymphatic support during a fast and why community makes it stick

Join the 3-Day Fast: Tools of Liberation

Fast live with Dr. Katie Deming and Freddie, Nov 30 to Dec 2, online. Includes a live kickoff call on Nov 18, daily calls (recorded), physiology videos, a private community, and Freddie's Lymphatic Support Video Library. $149.

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For education only. This episode is not medical advice. Talk with a qualified practitioner before fasting, especially if you take medication or manage a medical condition.

Connect with Dr. Katie Deming

katiedeming.com

Instagram: @katiedemingmd

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Episode highlights

00:00 Freddie's intro: join the 3-Day Fast after Thanksgiving 02:56 Welcome: Born to Heal x Beautifully Broken 03:38 What "tools of liberation" really means 04:12 Freddie's wind-down: blue blockers, cool room, blackout blinds 09:59 Choose your fast: 24, 48, or 72 hours 11:27 Energy behind the action: context over content 13:46 How fasting frees up mental bandwidth 20:01 Freddie's 72-hour fasting timeline 20:58 Designed for feast and famine 23:52 GLP-1s: lifesaving for some, but where's the common sense? 25:21 Dry fasting in Siberia: Michelle Slater's Lyme story 28:29 Creature comforts and lost temperature regulation 30:42 Cold plunge instead of coffee 35:44 The refrigerator and food on demand 36:41 Occasional 3-day fasts vs. daily skipped meals 38:48 No one-size-fits-all fasting protocol 41:20 Inside Katie's monthly group fasts 42:40 Holiday triggers as fasting fuel 45:03 Lymphatic support during a fast 46:49 Why fasting works better in community 48:47 How to join the fast

Read the full transcript

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