How to Fast Healthy & Supported

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Fasting: a powerful tool for your physical, mental, emotional health, and spiritual wellbeing.

Fasting has long been a practice for people around the world as a way to deepen their spiritual or religious practices. But also, as a tool for good health, medicine, a way to sharpen the senses, and enhancement for beauty. Science has been catching up with what fasting people have known all along: fasting is a very powerful tool with many benefits! In the past years, fasting has rapidly become popular more people take the power for their health and wellbeing into their own hands. In order to reap the benefits, however, it is important to know the dos and don’ts about fasting.

Learn how to fast in a healthy and easy way

This intensive will give you all the relevant information needed to create a fasting practice that is right for you. It is for you if you are interested in fasting but have been hesitating to try it out. Or if you have some experience with fasting and want to learn more about different types of fasting and the (health) benefits. You will get information and instructions on how to start your fast and receive support during these days.

Receive information about the benefits, get guidance and support

The intensive consists of a preparation day the week before the fast, and three fasting days. You can expect to become a lot more knowledgeable about what the various fasts do for you, for your physical health as well as your emotional and mental health. We will dive deeper into the current science on fasting. You will learn how to prepare yourself for your fast, with tips and “hunger hacking”-tricks. You will know what symptoms you can expect (and avoid) during your fast. And you will understand what type of fast will be good for you so you can tailor it to your needs. Towards the end of the intensive, you will be guided on healthy ways to break your fast.

Personalize your fast

The information shared with you will make it easier to understand whether fasting is appropriate for you at this time. If not, you will learn how the changes to make in order to get to the point that fasting is a healthy option. When you are ready to fast, the information will help you chose the most appropriate fast for you. You will be guided throughout your chosen fast and receive support and answers to questions that may come up.

The intensive consists of pre-recorded sessions and live sessions. You will receive all the information, including the recordings of the live sessions. So, you could even start your fast at a different time if that is more convenient for you.

Watch Intro Video


Course Set Up & Schedule

Live Session & Pre-Recorded Classes

The intensive kicks off one week before the 3-day fast on 8 January with a live session in which Sandra will share information on the different fasts and pre-fast preparation. You will also have a chance to ask questions during this call.

The daily schedule for the 3 fasting days 15-17 January consists of a pre-recorded lecture on the science of health and fasting. You will also receive a daily pre-recorded yoga class that you can do at a time that suits you. Daily you can join the live session in which you can ask questions and share.

We highly recommend you take time on these days to meditate, contemplate and/or journal, move your body with gentle exercises like walking or yoga. You will be provided with contemplation ques that support you in this process. It is advisable to keep your activities and appointments to a minimum during this weekend so you will have plenty of time to rest and reflect.

Daily program with pre-recorded classes: lecture and yoga class.

Schedule for the Live Sessions:

Friday 8 January | 20:00 - 21:30 hrs GMT+2 (Amsterdam) Pre-Event Recorded Lecture & Live Preparation Call and Q&A.

Friday 15 January | 20:00 - 21:30 hrs GMT+2 (Amsterdam) Live Session 1: Check in and Q&A

Saturday 16 January | 20:00 - 21:30 hrs GMT+2 (Amsterdam) Live Session 2: Check in and Q&A

Sunday 17 January | 20:00 - 21:30 hrs GMT+2 (Amsterdam) Live Session 1: Check in and Q&A

All live sessions are recorded and will be made available after each live session.


Yoga Teacher & Keto and Fasting Coach

Sandra Carson

With nearly two decades of studying the body, mind and heart through a variety of practices, Sandra has developed a variety of practices that aim to connect you in a holistic way to yourself. Sensing your body, respectfully exploring your boundaries, lovingly challenging your mind, releasing deeper held tension, and integrating philosophy into the physical yoga practice. These practices invite you to step up for yourself and curiously discover your possibilities. And simultaneously, to listen intimately and choose what serves you in every moment.

In her sessions, through personal and group practice and talks, Sandra loves to offer “Off the mat” yoga practice as it is part of the transformational power of yoga. This is the practice of integrating your consciousness awareness with contemplation, tools and practices and apply them to all aspects of your life, to become a more authentic being and more authentic in all your relationships.

Sandra’s main focus in all practices is originally rooted in the cultivation of body awareness through the sensory body and alignment of the personal with the universal flow of life. She offers sessions in yoga, personal and spiritual counseling, TRE® sessions, and food lifestyle coaching. Her background is Vinyasa Flow, Anusara yoga, therapeutics, trauma healing, Healthy Keto and Intermittent Fasting, and Tantra. She is a Certified Anusara® teacher, an E- ryt500, YACEP (Yoga Alliance), a TRE® provider, and Keto diet coach. She occasionally writes yoga-related articles that have been published on EkhartYoga, OmMagazine, Yoga Magazine, ElephantJournal, and articles that have been translated into various languages. Sandra teaches workshops, trainings, and retreats in The Netherlands and internationally.

Besides group classes, Sandra offers private sessions, also via Skype, for Yoga, Tension Release, and Counseling.

Course curriculum

  • 2

    Pre-Event Call and Q&A

    • How to approach this day

    • Pre-recorded Session to prepare you for your fast

    • Your Keto Cheat Sheet

    • Your Fasting Symptoms Cheat Sheet

    • Science & Sources on Fasting

    • Recording Live Q&A and Support with Sandra | Prep Day

  • 3

    Day 1

    • How to approach this day

    • Lecture 1: Fasting How & Why

    • Class 1: Gentle Yoga

    • Types of Fast | Handout

    • Contemplation Cues Day 1

    • Recording: Zoom Session Q&A and Support with Sandra | Day 1

  • 4

    Day 2

    • How to approach this day

    • Lecture 2: Fasting How & Why

    • Class 2: Gentle Yoga

    • Insulin & Blood sugar | Handout

    • Contemplation Cues Day 2

    • Recording: Zoom Session Q&A and Support with Sandra | Day 2

  • 5

    Day 3

    • How to approach this day

    • Lecture 3: Fasting How & Why

    • Contemplation Cues Day 3

    • Class 3: Gentle Yoga

    • Breaking your Fast | Handout

    • Recording Zoom Session Q&A with Sandra | Day 3