KenDBerryMD - Fast Longer with these 5 Tips - 2026

Short Summary

Main recommendation: when hunger hits during intermittent fasting, use one of five non-caloric or near-caloric-free options to curb appetite without breaking the fast, such as drinking fat in coffee or tea, sipping water, taking a pinch of salt, drinking apple cider vinegar in water, or sipping bone broth. The speaker says these work based on personal experience, and that some of them (fat, vinegar, bone broth) are debated.

Key Points

• The five tips promised by the title are: (1) coffee or hot tea with grass-fed butter, MCT oil, coconut oil, or heavy cream; (2) a glass of water, ice-cold or room temperature; (3) a pinch of unprocessed salt on the tongue; (4) one to two tablespoons of apple cider vinegar in water; (5) quality bone broth.
• The speaker frames hunger as normal early in fasting, noting that people already fast while asleep and are simply extending that window.
• Dr. Berry says fat has almost no effect on insulin, so it does not meaningfully break the fast, though he acknowledges others disagree and says he is still researching the topic.
• Dr. Berry presents water and salt as the least controversial options, saying neither meaningfully spikes insulin.

Details Worth Noting

• Concrete instructions: When hunger strikes, pick one option. Add a fat source (butter, MCT oil, coconut oil, or heavy cream) to hot coffee or tea. Or drink a glass of water, ice-cold or room temperature, and experiment to see which works. Or place a pinch of unprocessed sea salt (the speaker mentions Four to Four Salt's charcoal black salt, a mellow option) on the tongue. Or mix one to two tablespoons of apple cider vinegar into water, cold or warm. Or drink quality bone broth.
• The speaker suggests experimenting, since different methods work for different people.
• Dr. Berry says apple cider vinegar likely does not break the fast unless taken at full strength, because he believes the calories and carbs are too low to matter, though he notes others disagree.
• The speaker suggests salt should ideally be unprocessed so it contains minerals beyond sodium and chloride.
• The speaker's claims are based on personal experience and are not medical advice.

Bottom Line

Hunger during fasting can often be eased with small, low-calorie options like water, a pinch of salt, or a fat-containing drink, and the speaker suggests trying them to find what works best.