TODAY'S AJENDA #95

We’re just two weeks into the New Year, and I did something I’ve only done once before: I fasted for over 30 hours. I want to walk you through the whole experience: The Who, What, Where, When, and Why, and how surprisingly easy it is to do at home for zero cost, if you’re curious. 

Let’s get started!

The Why

I love experiments and studying how my body responds to things backed by data. While it’s nice to know what happened to hundreds of thousands of people, it’s even nicer to know how something affects me! 

This was as much mental as physical. I wanted to see how difficult (or easy) it would be to go 32 hours without consuming any calories. I was NOT doing this for weight loss; I was doing it to stimulate the process of autophagy: cellular clean-up. And I was curious about my metabolic response: Would I feel starving? Tired? Hangry? 

The Who

I did this with my 26-year-old daughter, Chloe. I highly recommend fasting with someone! It’s part of the experience to compare notes, share how you’re feeling, distract yourselves, and hold each other accountable. It’s also nice to finish (or bail) together! 

The What

Here’s what’s allowed: water, seltzer, herbal tea, black coffee (regular or decaf), mushroom and lemongrass broth. Nothing with calories is permitted. That means no bone, chicken, or beef broth. I also skipped my hair supplements, creatine, and essential aminos. 

It’s also recommended to avoid diet or zero-calorie drinks. They’re entirely chemicals, and part of the point here is to give your body a chance to be chemical-free.

The Where

I was in Europe when I did this, which made things tricky. It was the opening night of a play that my husband produced in London (it’s called High Noon), and a lot of friends were in town to celebrate. That meant a lot of delicious restaurant meals…except for yours truly.  

This was a huge test! As we sat down at a great Chinese restaurant, and the dumplings and kung pao chicken were placed inches away, I confess I had to avert my eyes and count to ten. I ordered straight broth and leaned into my conversationalist skills. The distraction and commitment worked, miraculously. The pride I felt after not caving was incredible!

The When

There’s no right or wrong time to start a fast. The clock starts when the clock starts. We made it 32 hours, and honestly, we could’ve pushed to 36. It felt more like a mental challenge than a physical one.

How Does Fasting Work? 

After 18 hours without food, the body shifts into a fasting mode. This triggers autophagy, a cellular “clean up” process where damaged cells are broken down and recycled. 

• Zoom In: Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize for discovering how autophagy works. His research revealed that it’s crucial for survival, immunity, and fighting conditions like cancer, Parkinson’s, Alzheimer’s, and aging. 

Put simply: When your body doesn’t have to devote most of its energy to digesting food, it can focus on recycling old or dysfunctional organelles, renewing mitochondria, and giving its engines a breather. 

Autophagy can also be stimulated through 900-calorie-a-day diets (pioneered by the likes of Henri Chenot of The Chenot Method), as well as exercise. 

The Results 

I was NOT hungry. Nor was I lethargic. In fact, I felt a mental and physical surge of energy and got much less sleep than usual. My heart rate variability (tracked on my Oura Ring) shot up to the highest it’s ever been! 

Heart rate variability (HRV) is an important metric as it indicates nervous system resilience; the higher the better. My average hovers around 30-35. But during my fast? It hit 67!

I felt lighter and not bloated. My skin looked brighter and more hydrated. But above all, I was proud that I’d tested this out and intrigued by what I experienced.  

However, this is where I need to say the quiet part out loud. Broth fasts are not a wellness flex. While they can be useful for some people, they’re absolutely not for everyone.

Who It’s Not For 

Here’s who should not be doing it, or at the very least, not without medical supervision.

1) Anyone with a history of eating disorders.

Full stop. Even if it was years ago. Even if you feel “recovered.” Extended fasting can re-ignite restrictive patterns and obsessive thinking. That risk alone outweighs any theoretical metabolic benefit.

2) People with diabetes or blood sugar instability.

This includes type 1 diabetes, insulin-treated type 2 diabetes, and anyone with frequent hypoglycemia. A 30-hour fast can cause potentially dangerous drops in blood glucose, especially overnight.  

3) Pregnant or breastfeeding women.

Caloric restriction and prolonged fasting can compromise nutrient delivery and milk production. This is not the season for metabolic stress.

4) Underweight individuals or those with low muscle mass.

If you’re already in a calorie deficit, a prolonged fast is not advised. While data has shown that there is NOT a loss of muscle mass with prolonged fasting (it’s actually preserved), people do lose a few pounds on these fasts. That weight usually comes back quickly with re-feeding. 

5) People with adrenal insufficiency or significant thyroid disease.

Fasting puts stress on your body. If your stress-response system is already fragile, fasting may make you feel awful (and it’ll take longer to recover). 

6) Those on certain medications.

Blood pressure meds, blood thinners, mood stabilizers, seizure medications, and some psychiatric drugs all require consistent intake and stable electrolytes. Broth alone may not cut it.

7) Anyone who cannot tolerate electrolyte shifts.

Even with broth, your sodium, potassium, and fluid levels can swing fast. If you've ever fainted, had heart palpitations, or felt lightheaded when you’ve missed meals, fasting might not be for you. 

And remember: fasting should never be done out of guilt, punishment, or the belief that “thinner equals healthier.” The goal isn’t to restrict ourselves. It’s to feel stronger, both mentally and physically, and respect and be aware of our bodies. 

That’s the foundation of The Wellness Experiment. In Phase 1 Week 1, we kick things off with an autophagy reset, but we’ve removed all the guesswork. You’ll get detailed meal plans designed to activate your body’s internal recycling system and workouts by professional trainer Korey Rowe to build muscle and strength while you’re at it. 

The world of wellness is churning at such a deafening level that it can be hard to hear yourself think. This program is all about knowing the science and then seeing how it affects you. 

You’ll have the guides, the science-backed knowledge, and the community support to finally cut through the noise and understand what happens when you give your body the chance to clean house, build strength, and reset from the inside out. 

The Wellness Experiment has taught me what autophagy, and so much more, can actually do for my body. And if you’re curious and courageous to test the science for yourself, it will teach you a great deal too. 

Last week, I was fortunate enough to go to Switzerland to research wellness, vitality, and detoxification science practices at the world-renowned Chenot Palace in Weggis. 

I went in full “experiment” mode and was hyperattuned to everything around me. My first observation? The dress code. Guests wander the property in gray terrycloth bathrobes and slippers (presumably naked underneath, as I was) all day long. This included wearing said bathrobes to the dining room for breakfast and lunch. 

At first glance, it looks whimsical, like everyone’s been locked out of their rooms and can’t get their regular clothes. But there’s real science behind how what you wear (or lack thereof) impacts your health, and personally, I definitely felt it. 

What Happens When You Stop Getting Dressed? 

Think about where you normally wear a bathrobe: the spa, your bathroom, or by a swimming pool. You would never wear one to work or to dinner (unless you’re incredibly bold), because clothing carries meaning. 

It signals “work,” “alert,” “ready,” and “professional.” This actually has a scientific term: Enclothed cognition, and it’s the idea that what we wear influences our feelings, thoughts, and behaviors. 

When we swap regular clothes for a bathrobe, it strips away those “alert” signals. That shift isn’t just symbolic: It has measurable effects on our nervous system.  

(Additionally, I loved the fact that there was no subconscious pressure to wear a nice outfit or go through the mental energy of getting dressed!) 

The Science Behind Enclothed Cognition 

Your nervous system is constantly scanning its environment to see whether it’s safe to relax or should stay alert. When the coast looks clear, your parasympathetic nervous system (which is responsible for “rest and digest”) kicks in. 

When the parasympathetic system engages, heart rate slows, heart rate variability increases, digestion improves, breathing becomes deeper, and stress hormones like cortisol dip. This is the opposite of fight-or-flight. 

What helps trigger this shift? Comfortable, familiar, low-demand environments. And yes, clothing, especially those that don't squeeze, pinch, restrict, or signal “work.” 

• Zoom In: Soft, loose clothing helps your body relax. But tight waistbands, stiff fabrics, and seams that dig into your skin send your nervous system stress signals, even if you don't consciously notice them.

Temperature plays a role, too. Wearing cozy pajamas and a robe helps keep your skin temperature steady, which is important because feeling too cold (or too hot) can spike cortisol. 

Why This Matters For Women Over 50 

For women over 50 juggling hormonal shifts, sleep challenges, digestive complaints, and cardiovascular risk, activating the parasympathetic nervous system isn’t a luxury: it's a necessity. 

When your nervous system stays in “rest and digest” mode, you get better digestion, lower inflammation, improved sleep, and faster recovery after exercise. 

In addition, wearing comfortable clothing sends a powerful message to your brain that this is NOT a normal day, but rather a day meant to rest/recover/engage in self-care.  

How To Tap Into This At Home (With Zero Cost) 

1. Create a ritual: 

Designate part of your day as “comfort time.” Change out of street clothes and into something relaxing, such as soft pants and a loose tee. Personally, I believe that not wearing a bra and underwear is important for this wardrobe comfort stimulus. 

2. Engage your senses: 

Put on clothes that are soft and cozy (such as warm socks or slippers). A blanket works too! They all send safety cues to your nervous system. Pair this with calming scents like lavender or citrus.

3. Slow down movement: 

Walk a few minutes in socks or slippers around your home before you start your day. Mindful, slow movement tells your body you are not in danger.

4. Keep screens off: 

Screens can signal “alert” and “urgent.” Try to give your mind a break. In Switzerland, there was a TV in my room, and I never turned it on. I relished the quiet and peace.

5. Breathe through it: 

While cozy, take 5–10 slow, deep breaths. Intentional breathing is one of the strongest ways to activate your parasympathetic nervous system. 

6. Check your local weather forecast: 

Next time the weekend forecast is rain or snow, consider trying a “stay at home in a robe all weekend” experiment and see how you feel! 

At this top wellness center in Switzerland, the robe and slippers aren’t just part of a dress code; they are part of the program. They signal safety, rest, and self-care. And in a world that demands everything from you, learning to let your body know it’s safe is one of the smartest, science-backed things you can do.  

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Recently, a few of my Instagram posts about osteoporosis and supplemental calcium went viral. Thousands of you wanted to know more about these “bone” vitamins.

Before we dive in, let me reiterate: there has been extensive data out for well over 10 years that shows that supplemental calcium of any kind, when taken by the vast majority of post-menopausal women with osteoporosis: 

1. Does not lower the risk of fractures

2. Actually increases the risk of heart attacks and kidney stones 

That means most women should not take calcium in supplement form. They should get it from food. Now, with that out of the way, let’s talk about the vitamins everyone’s curious about: Vitamin D3 and K2. 

Vitamin D3: Helpful When It’s Correcting a Problem

First up: Vitamin D3. This vitamin helps your bones absorb calcium. When vitamin D is deficient, bones suffer. That part is not controversial. The question is whether everyone needs a supplement to prevent fractures. 

• The General View: The USPSTF (2024 draft) suggests that healthy older adults do not need routine Vitamin D supplements for fracture prevention, as the evidence shows no net benefit. 

• The Nuanced View: The Endocrine Society’s 2024 guideline suggests that certain groups (like adults over 75) may still benefit from supplementation, even if there’s uncertainty around optimal targets for broad “prevention” use. 

Translation: Vitamin D is most helpful when you’re deficient, have limited sun exposure, have malabsorption risk, osteoporosis, or other clear indications.  

Personally? I take D3 intermittently at a dose of 1000-2000 units a day. More is NOT better: 4,000 units a day is the maximum (or you can get 15 minutes of outdoor natural sunlight, but the tradeoff is sun/skin damage). 

Vitamin K2: The “Traffic Cop” Hypothesis

Think of Vitamin K2 as the “traffic cop” for your bones. It activates two key proteins that manage calcium in the body: osteocalcin, which helps bind calcium to bones and teeth, and matrix Gla protein (MGP), which prevents calcium from depositing in blood vessels. 

• Zoom In: K2 shuttles calcium into bones and teeth (where you want it) and keeps it out of arteries and soft tissues (where you don’t). 

Researchers have looked at K2 forms (like MK-4 or MK-7) to see if they can increase bone density. While most experts agree that Vitamin K plays a role in bone metabolism, the data on whether it actually prevents fractures is inconsistent. It’s not ready for primetime, as the saying goes. 

While we do have older trials in postmenopausal women with osteoporosis showing that combined D3 and K2 improved lumbar spine bone mineral density, we don’t have a slam-dunk, “everyone should take D3+K2” body of evidence.

Pros and Cons For Women Over 50

Potential Pros

• Better Absorption: Vitamin D3 may help your body better absorb calcium. 

• Bone Quality: Vitamin K2 may improve bone-related proteins and markers and support bone quality in some settings. 

Potential Cons & Cautions

• No “Magic Bullet”: For healthy adults without a deficiency, taking extra Vitamin D3 hasn't shown a clear fracture prevention benefit. 

• Medication Conflict: Vitamin K2 interacts with warfarin (and other vitamin K–antagonist anticoagulants). Do not start it without your clinician. This is a hard stop. 

• More is Not Better: High-dose supplementation can create imbalances and distract from what actually moves the needle: Protein, strength training, and fall prevention.

Practical Tips For Women Over 50 

First, look at your own personal risk factors for low Vitamin D. That includes limited sun exposure, darker skin, a higher BMI, malabsorption, or osteoporosis. If these apply to you, supplementation may be more likely to help. The ideal blood level range hovers around 50. 

A few more tips: 

• Take Vitamin D3 with a meal that contains fat for better absorption (such as olive oil, salmon, avocado, and eggs). 

• Don’t let supplements replace the “big levers”: strength training, adequate protein, and calcium-rich foods like yogurt or kefir, sardines with bones, calcium-set tofu, and leafy greens. 

• If you’re considering K2, double-check your medications first. Always inform your doctor about the supplements you take. 

Bottom line: D3 makes sense when you need it/for many or most women. K2 might help some women (data does not clearly say who yet or how much), but it’s not a universal bone insurance policy, and at this time, we should get our K2 from whole food sources (Google your favorites) rather than supplements. 

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ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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