5 Zones of Fasting for Longevity | Newest Science on 16hr vs 24hr vs 72hr
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- Опубліковано 31 тра 2024
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How Frequently Should You Fast for Longevity Benefits
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References
pubmed.ncbi.nlm.nih.gov/23746...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28991...
www.nature.com/articles/0801082
pubmed.ncbi.nlm.nih.gov/28811...
iubmb.onlinelibrary.wiley.com...
Timestamps ⏱
0:00 - Intro - How Frequently Should You Fast for Longevity Benefits
1:09 - Comparing Fasting to Exercise
2:32 - Signs You're Fasting Too Much
5:54 - Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
6:55 - 5 Zones of Fasting
11:45 - How to Know if Fasting is Working
14:23 - Testing
I fast 22 hours per day and play tennis fasted. I am getting more muscle and getting stronger! Woman, 53, in peri menopause, BMI 18.5 , my weight has been stable all my life around 62 kilos. Not waisting muscle.
what do you eat ( after fast)?
thanks
@@jpdoc5722 Hi JP! I eat OMAD keto in the evening. Ground beef, cheese, eggs, butter, dry sausage, olives, avocado, oignon, garlic, salt and some non starchy veg, as desert sheep yogurt with mascarpone. In the morning black coffee. During sports water with magnesium, potassium and salt. Sometimes when I have sore muscles after an intense tennis training, the next day, I eat also a small meal in the afternoon, like some wild salmon or a can of mackerel, to get more protein. Two years ago I have tried vegan. Got weak. Now getting stronger!
Cool video. For myself, I actually did the every other day fasting for a full month. It was by FAR my least favorite. I was always cold. And every other day just kind of sucked. I've done several 24+s (including some hard dry fasts) a couple 48s and 2 72s. For myself the sweet spot seems to be right around 36 hours or so. Easy to do as you literally just skip one entire day. You may want to crack at dinner and make it 24, but knowing just by skipping dinner and going to the next mornings breakfast you get all those extra "sleeping hours" right when the fast is really kicking in... Easy. Also, fasting is SIMPLE if you are already in keto. Perfect combo.
This is what I've been thinking about. May I ask around what time you've completed your final meal on during a feat day?
24/36 hour fast has all of the suffering but you loose a lot of the benefits because it takes some folks 48 hours (or more) to convert to full fat burning mode. The transition from stored sugar to fat burning is the most painful part of any fast. All of the pain little of the gain. There's not a lot of research done on dry fasting but I do feel it accelerates the time table. Try to do more of the 72+ hour fasts. The more you do the easier they get......
@@josephine5809 Honestly, I never worried about it. Whenever dinner happened, that's when I ate. Then the following day was fasting.
@@giancassini8390 I disagree as I was always already in ketosis which is why I made the last statement in my post. I wouldn't even bother fasting without being in ketosis first for the reason you mention. It takes 3 days to get into ketosis if you are eating carbs previously. Sure you can speed it up with some workouts or MCTs, etc. but you are correct, it'll still suck.
Thanks for sharing your experience, trainerjoe! It's interesting to hear about your experimentation with different fasting protocols. Finding the sweet spot around 36 hours and utilizing the "sleeping hours" during the fast makes a lot of sense. Combining fasting with a ketogenic diet definitely seems like a powerful combination. Keep up the great work! 💪👍
What about OMAD? I have been OMAD since 2017. About 2 months ago, I started seeing videos from you and some others like Dr. Mindy saying that it is best to vary the lengths of fasting windows. So, I started doing that a bot. Eating two meals some days. I found it challenging not because of it's hard to eat, but because it is so habitual only to eat once at night. I don't think I am addicted to fasting, but I am a creature of habit. Thus, I watched this video with great interest.
Note that I coach tennis for 6.5 hrs or more on Tues, Thurs, Sat, and Sun. I play golf 2 hrs Mon and Wed, sometimes Fri. I play badminton 2-3 hrs on Mondays and Fridays. I play league tennis on Sundays and tournaments several times a year. I do 40 mins PNF stretching twice a week and visit the chiropractor once a week. Basically, I am active every day.
I have been experimenting on my own body since surviving an ordeal with pheochromocytoma in 2013. I have been following your channel for many years and following some of the advice.
I appreciate your content in my quest to biohack and maximize my healthspan.
I have been maintaining 12% bodyfat for the past 6 years on OMAD. I had the goal of going for 10% bodyfat, but what you just shared makes me rethink this.
Anyway, can you pls offer advice for someone who is OMAD? Note that I mix in 48, 72, and 96 and 120 hrs fasts when I see my bodyfat % go up or I just don't like what I see in the mirror after I indulge in too many carbs. My vices are McDonald's French fries, Handel's ice cream, 85° Bakery, and Meet Fresh Icy Signature. Once every 3-4 months, Bronx Pizza (Whitestone).
Hi T Solomon Liu! It's impressive to hear about your dedication to OMAD and your active lifestyle. Since you've been experimenting with fasting and have maintained a low body fat percentage, you're already on the right track. To continue optimizing your health, consider incorporating occasional longer fasts and varying your fasting windows. Pay attention to your body's response and adjust accordingly. Be mindful of indulgences and find a balance that works for you. Keep up the great work in your biohacking journey! 💪🌱
OMAD is my sweet spot. I drink fenugreek soaked water at waking black coffee and lots of water some apple cider vinegar and lemon if I get a craving and TRY to get my one meal by 5p. Bed at 10p. I cheat at least one weekend day but try to be even more active on weekends
- Look at the hormetic curve chart to understand fasting as a stressor.
- Excessive fasting can have diminishing and detrimental outcomes.
- Moderate fasting is better for longevity than extreme fasting.
- Losing muscle indicates fasting too much.
- Excessive fat loss over 50 or 60 may negatively impact longevity.
- Maintain a healthy amount of body fat as you age.
- Increase protein intake during fasting.
- Five zones of fasting frequency for longevity:
- Zone 1: Sporadic 24-hour fasts (minimal benefit).
- Zone 2: 4 24-hour fasts per month (some benefits, fat adaptation).
- Zone 3: 6-7 24-hour fasts per month (peak benefits, fat adaptation).
- Zone 4: 10+ 24-hour fasts per month (declining benefits).
- Zone 5: 15+ 24-hour fasts per month (toxic levels, fasting addiction).
- Measure fasting's effectiveness through improved fasting glucose and post-meal glucose levels.
I’ve been fasting 16/8 with the occasional 24 and every 3-4 months 36 hrs since 2016. It’s awesome I have been able to maintain a 12-14 % body fat and no need for high caffeine pre workout supplements.
That's fantastic, Chasing Shangri-La! Your fasting routine seems to be working wonders for you, both in terms of body fat maintenance and reduced reliance on pre-workout supplements. Keep up the great work! 👍💪
@@healthinfotipss thanks for the encouragement 👍👌✌️
Started if & keto since 2016 too, love it
@@htnam123 awesome
.,.
My sweet spot tends to be 18 hours fasting every day and I mix in a cheat day at family events on average wants a month
I’ve been watching your videos for 4 years and all of your advice on keto, etc has helped me lose 50 pounds! All your tips are amazing!
DER3KownzYOURface, that's absolutely fantastic! 🎉 Congratulations on your incredible weight loss journey of 50 pounds! It's wonderful to hear that the advice and tips from these videos have made such a positive impact on your life. Keep up the great work and continue enjoying the amazing benefits of your healthier lifestyle! 👏💪
Please make a video on Alternate Day fasting, and how to properly Do it.
Thomas, holy crap. One of your BEST VIDEOS!
Tom, great info. Thanks!
Thanks for the content brother!
Perfect timing… great info. 🙏
Great info, thanks!
Awesome info video thanks
As the ancient Greeks inscripted at the entrance of the temple of Apollo in Delphi, "Nothing in excess" along the other famous maxim " Know yourself"
Very nice explain sir God bless you and your family
Love the breakdown!
I think this is one of your best videos. You break it down and it’s makes sense. This may just be repetitive for you to keep preaching- BUT KEEP PREACHING- sometimes what you say/how you say it sticks better than others, and when I hear you paraphrase…..it gets locked in 🔒 .
Thank you for your research and insight and experience
Thank you so much, Sharon! Your kind words mean a lot. I'm glad that the way I present the information resonates with you and helps it stick. I'll keep sharing my research, insight, and experiences to provide valuable content. Your support is greatly appreciated! 🙏🌟
Mic drop on this one. Think you Mr. Tom 🎉❤
I started skipping lunch every monday. Its easier to eat more on the weekends or eat out at restaurants or whatever so fasting from an early dinner sunday to a late dinner monday has helped a lot.
GREAT example of a place/time to start-it’s easier than I thought it would be!!
That's a smart strategy, Bryan C! By skipping lunch every Monday, you're able to balance out your eating habits and make up for indulgences over the weekend. It's great to hear that this approach has been helpful for you. Keep up the good work! 👍💪
Studies have shown it's better to skip dinner, so that you're in roughly a 16/8 fasting state. But it needs to be done daily. And for optimal results, add in a 24/36/48 fast once a week.
Thanks for the graphic ... makes sense to me !!!
72hr Water Fast once per week. Ketosis, Autophagy, Stem Cells. Rest of the time, eating keto diet, early in the day
So does this mean I am wasting my time by doing 18hr fasts everyday?
Should I be just doing prolonged fasts (24-72hrs) a couple times a month instead?
My body is so good at adapting that 3 days on the Dr Boz sardine fast I had no keto flu, no weight loss, minimal ketones. Lost 40+ poinds doing 16/8, occasional fasting mimicking diet, occasional fasts up to 72 hours, walking 15,000+ steps per day but no matter what the weight is creeping back up. Been doing HIIT on exercise bike 2x a week but know I need to do weights. Hate the gym but going back, today, aiming for 2-3 times/week. Wish me luck.
Wow, Lauren Sargent, you've achieved some incredible results with your fasting routine and active lifestyle! It's impressive that your body adapted well to the Dr Boz sardine fast. Adding weight training to your routine is a great idea for maintaining weight loss. Good luck on your gym journey! You've got this! 💪🔥
Same. I love the occasional sardine fast and also the occasional MCT oil fast.
What Thomas is doing is beyond legendary. Useful video after useful video....changing millions of lives. Big respect sir!! Thank you 🫡
Thank you so much, No Hype Needed Functional Fitness Solutions! Your kind words mean a lot. I'm honored to have the opportunity to make a positive impact and provide helpful content. It's incredible to hear that the videos have been useful and have the potential to change lives. Much respect to you as well! 🙏🌟
Thomas, are you a fan of Healthspan and Life Extension science? Also great video! 💪
I like the way you think, with optimization adjusted for context - that's optimized optimization.
What a great video, Thomas. Im starting my weight loss journey. You cleared all my doubts about fasting. Love from India❤
Thank you, Change Your Story! I'm glad the video helped clarify your doubts. Good luck on your weight loss journey, and sending love back to you from across the globe! ❤🙏
Switch between a 24 and a 36 hour fast per week every other week. Also do a 12 hour fast every day.
This actually sounds about right. Maybe add one 18-20 hour fast during the week. Thomas has suggested in other videos that there should be two >16 hour fasts per week.
Sounds good! Basically aim for metabolic FLEXIBILITY!!
Do a video with Dr Frank who does ADF.
perfect timing
How about 24 hour fasting for fat loss, better digestive responses and overall, body composition?
1.5 weeks now I’ve been doing 24 fasting. I will usually eat a nice protein/fat mixture that is moderate in size at 6-7pm then I won’t eat again till the next day at the same time.
I was getting pre diabetic blood sugar levels in the mornings (115-120) now it’s finally down to (95) in the morning and by the time I eat I’m usually around (78-82) now. I’ll measure 1-2hrs afterwards and my levels are back to where it started (78-82)
My keto readings on the other hand are usually only around 0.5 to 0.7 at the highest.
That's impressive, 4g63awdbeast! Your 24-hour fasting routine seems to have had a positive impact on your blood sugar levels, with significant improvements in the morning readings. It's great to see the positive effects of fasting on your health. Keep up the great work! 💪🌟
That's not 24 hour fasting. That's omad. You're not empty for 24 hours. You don't swallow the food instantly either. You have a restricted eating window, but your fasting period is less than 24.
Fasting doesn't start until the food is digested.
What you're doing is great, you're just using the wrong term. One meal a day(omad) is closer to a 20 hour fast, depending on how much you ate and how long it takes to pass through, usually 3-6 hours.
Alternatively you could say it as restricted eating window, 1/23 since you have up to an hour to eat your omad and then 23 hours no eating.
Omad or 1/23 eating window gives you a roughly 20 fast period.
But you can't eat once a day and say it's 24 hour fasting when you ate and digested for some small amount of that 24 hours.
@@Vincent_Beers I am pretty sure I have heard Thomas say that fasting starts after your last bite. If you look at the app, Zero, a 24 hr fast already accounts for the digestion ot food.
However, I think you are correct in that if someone says they do a 24 hr fast every day and eat OMAD that is incorrect, OMAD like you said is 23-1. The only way to do a 24 hour fast daily is to keep pushing it out. Even then you can only push it out so much. So if your last bite was at 3pm. Then you can have your first bite the next day at 3 and last one around 4. Then, on the day after, the first bite would be at 4 and last at 5, etc.
👍🤩💝🙏This is very good info. Thank you. 💝
I find so much benefit over a night sleep while fasting. I’ll usually eat my last meal 4 hours before bed, fast the entire next day, and have breakfast when I feel like it the next day. Two nights sleep during the fast and feels perfect. More than that and weakness starts to creep into the muscles.
That's a great approach, Mountainsurf! Incorporating a night of sleep during your fast can provide additional benefits. By eating your last meal 4 hours before bed and fasting the entire next day, you allow for two nights of sleep during the fast, which seems to work well for you. Keep listening to your body and finding what feels perfect for you! 🌙💪
Prophet Muhammad, PBUH, used to fast twice a week on Mondays and Thursdays over 1,400 years ago! 🙂
Everything in moderation is good for you! Everything
I'm on a two week 24hr OMAD carnivore to reset my body & mind and I feel great. But I look forward to eat more meals and gain back some lean weight. 💪🏻
One the very few health-related content creators who won't bore you for hours with BS, gets right to the point talks about recently discovered facts. My favorite on YT!
Seriously not bored? You get at at least two videos (estimate) from DeLauer about fasting every week and never get bored? How can somebody present the same info over and over again without people getting bored? He must be a genius!
Thank you, Adam Kiciuś! It's great to hear that Thomas delivers concise and informative health content that you find valuable. He strives to provide accurate and up-to-date information. Keep enjoying his videos on UA-cam! 🙌😊
I'm confused about what your using for your definition of 24 hour fast here. When you go into zone 4 you seem to be suggesting that every other day you don't eat. Which would be closer to 15 36 hour fasts.
Is your 24 hour fast the same as OMAD? Omad is the only 24 hour fast I can think of and you're doing it daily. Otherwise you seem to be talking about not eating in a day is a 24 hour fast. Which, as I said, would be closer to 36 hour fast.
What I started to do is alternate on a 2 week schedule. For 2 weeks, Monday, Tuesday, Thursday, and Friday I do sardine fasts. I eat when I'm hungry, up to 7 PM, and eat as much as I want. It has never exceeded 5 cans of sardines. The rest of the time I eat a meat-centric diet when I am hungry. This could be OMAD or it could be 3 times a day. It seems to be helping me heal and build muscle without over taxing my body.
That's a fascinating approach, Jamie Woytasik! Alternating between sardine fasts and a meat-centric diet on a 2-week schedule allows for flexibility while still providing potential benefits for healing and muscle building. It's great that you're finding a balance that works for you and avoids overtaxing your body. Keep up the fantastic work! 💪🥗🍖
Interesting. Thank you.
For beginners , where do they start? 8 & 16 was one suggestion.
If not already eating within an eight hour window, then first get used to limiting your a certain time frame. Start out slowly then work your way up.
Marathon not a sprint.
Good luck with your journey
16:8 is a good start.
Break your fast with protein
If you find the fasting time hard, then try sipping electrolytes. Also time the fast for more of your sleeping time.
Keep busy in the day.
Don't push yourself too hard during a workout to begin with.
Also, try having a lower carb diet to aid the stability of glucose and get your body use to using ketones and a fuel source.
It also depends on your health goals as to how much and how often you fast.
16/8 here also.
Personally I do a 40-48 hour fast from Sunday night to Tuesday after work, eat at libitum Tuesday and Wednesday, OMAD on Thursday and eat at libitum again til Sunday night, I'm currently not keto but I definitely prioritize protein and fats and have a physically demanding job and work out 3-4 times a week, I'm 41 and often mistaken for much younger since beginning fasting lifestyle
I'd like to see you address this issue but for people that are already eating a very low carb/higher protein diet. I'm 61 and do 16/8 or 18/6 every day (for last 5 years) and eat very low carb with no grains-I imagine (without testing) that I am in ketosis most of the time. I feel so much younger/better now than I did at 56 it is hard to imagine that another approach could produce better results for health span.
That's wonderful to hear, Thomas Twigg! Your consistent practice of daily fasting and low-carb/higher protein diet has had a positive impact on your health. It's great that you feel younger and better than before. If your current approach is working well for you, there may be no need to change it. Keep up the fantastic work! 💪🌟
I think for me, fasting from lunch to lunch 2 days per week is the most feasible for me! So that's, what, zone 3? AWESOME!
🌱🍽🕒 Amazing video! The information shared here about the 5 Zones of Fasting for Longevity is mind-blowing! 💯 I appreciate the transparency about the paid partnership, as it allows you to continue creating such valuable content. 👏🙌 The insights on the benefits of 16hr, 24hr, and 72hr fasts are truly enlightening. 🌟 #FastingForHealth #LongevityScience #KnowledgeIsPower 💪💚👍
Thanks, Thomas! If I only eat lunch and early dinner every day, do I still need to do the 6 or 7 24 hour fasts?
I do the 16/8s on days I eat, but also try to get a 42 and 24-36 in every week on Mondays and Fridays. I did accidentally buy some ketchup with Aspartame, so I need to detox that out.
What zone would this fall into? Smart scale says I'm building muscle and losing fat, with steady overall loss of roughly 4 lbs. per week.
Been in ketosis for 4 weeks, with avg of 4 - 6 mmol/L this past week and a half. Glucose between 60 and 87 the last 3 weeks.
Started at 18:6, worked up to 23:1 OMAD, been doing that for 2 weeks. 3x/week hiit strength in late morning (15ish h fasted) and resistance training right before my 5pm meal of the day (avg 10 net carbs ish).
Very serious medical conditions which have led to SCADs w/MI, PE, lpartial lung collapse, perf. colon, etc. I'm in this more for autophagy than anything else. Weight loss welcomed though, up to say 30 lbs.
Thinking of working towards two 47h fasts per week for increased autophagy. BUT IF IM CONSTANTLY IN KETOSIS with GKI of .6 - 1.1, am I GETTING MORE AUTOPHAGY THAN THE ASSUMED only AFTER 16 HOURS?
Well, I started this intermittent fasting journey about two months ago, but now I have a very difficult time with eating right for muscle growth without spiking my insulin and keeping mTor at bay, getting frustrated here.
Please advice.
4:23 yeah surely a lot of the “fasting too much” side effects are for people who don’t have much extra body fat right? Especially the muscle loss aspect, you are still going to use the extra body fat first aren’t you?
I fasted 14 days, no food and lost 36lbs. Kept it off over 2 years! I feel amazing!!
14 straight days?
@@pcstgrsqrl5581 Shutup, someone asked her she wasn't promoting
36 pounds equals 126,000 calories. In words: One hundred and twenty-six thousand calories! And you say that you did this in 14 days? - Can you please elaborate how you burned through 9,000 calories in fat (!) every single day for 14 days straight? 😳 On my last ultra marathon I burned through 7,500 calories in the course of almost 8 hours of high intensity activity. And that was only possible because I constantly ingested a Dextrose/ Fructose mixture worth roughly 5,000 calories along with a very specific amount of electrolytes during the event. Sorry, but those numbers just don’t add up.
@@the_real_iceman ❤️😊
wow, i saw u used the snake diet.did u do mainly dry fasting then with just snake juice as needed? that is very impressive though! lot of people won't beleive that fasting can give you such rapid results but it is totally possible! 😀
as I like to Muay Thai boxing, what are your thoughts, it seems to be extremely zone 2 for exercize , but wow the good endorphins !
Thomas, how do I know for sure that I am losing muscle mass?
I’ve been doing Alternate Day fasting for a few months for the autophagy prior to upcoming CT scan follow up and feel great but admit I shouldn’t lose any more weight.
That’s good shit! Thanks! (no sarcasm intended)
Can you do a video on the effects of doing omad for females. Tia
There's one thing regarding fasting and exercise, if someone depletes all the glucose with the exercise and don't eat after several hours later, is like having fasted for a lot of time more, for example in my case, I do 20-4 evening fasting, but I do morning intensive cardio, so for my body is like I fasted way more than just 20 hours, maybe that's why my fasting keeps giving full benefits in everyway compared to other's people fasting. Best
Check it yourself. Use urine strips to check your ketones. I haven't done it, but I will next time.
Personally, I think fasting and ultra strict dieting is for people who don't exercise regularly.
@@aquamarine99911 the thing is, I don't do strict dieting, I eat a lot and of all types of foods, and have been doing this for about 15 years or so, and if I want to gain muscle or lose fat is all about calories in vs calories out, and I have full energy and all. Best
That's an interesting observation, Migue Pizar! Intensive cardio in the morning, followed by a 20-4 evening fasting schedule, may enhance the benefits of your fasting routine. Depleting glucose through exercise can further promote fat burning and metabolic adaptations. Keep up the great work! 🏃♂🔥
I am fasting and doing marathon training, do you advise that I stick with 20-4 fasting period? In 168cm in height and weigh 73kilos
Which zone would 0th through 3rd-5th of each month; that is 3 to 5 days of fasting in a row every month? That's like 36 - 60 days of fasting pr year. I do hiking / bush walking + Trikke rides, when weather allows, pulls ups / bouldering when not.
What would you say is the most beneficial routine for weight loss if daily fasting is now less effective?
Say one or two 24 hour fasts per week, with a 48/72 he fast once per month to ‘shock’ the system and not see adaptive thermogenesis?
Hey Thomas. Another great vid. When you say 24 hour fast are you referring to exactly 24 hours, or dinner to dinner (36 hours)? Thanks
Exactly 24 hrs.
I do the 24hr fast Monday, Wednesday, and Friday weekly. Is that too much? I lost 5 pounds doing this. I'm going to try a 36-hour fast for 4 weeks starting June.
over the last few weeks, i have adopted typically 20 hour fasts, eat mainly a plan diet with good protein, ie eggs, tuna, chicken etc etc. Also do 2 or 3 2 mile power walks a day(cadence 120-130 steps per minute, at between 3.5 to 4mph). I was around 135 kilo a few months ago, and just got down to 120kg, so things are going in the right direction. What zone would you say this puts me in?
Hi Raymond Breen! Based on your description, it seems like you're practicing a combination of intermittent fasting and regular exercise. With your 20-hour fasts and power walks, you are likely in the fat-burning zone, which can contribute to weight loss. Keep up the good work, and you'll continue to move in the right direction towards your goals! 💪🔥
Whats the thinking around any difference for the 'zone 5' alternating fasts every other day, versus longer days, say 4-5+days several times a month. Knowing after 72hrs you would stop get that diminishing returns. Is that effectively still zone 5?
How do you know if you’re actually losing muscle
What is the best frequency for 16/8 fasting?
The video was telling just about 24h.
Querry: Been doing Keto now for over 18 months. When I fast my ketone levels (test strip - Keto Mojo) will be around .5- 1.5, but during the time I'm not fasting, still doing ketone diet, ketone levels fall to .3 -.5. What should I be doing to get my Ketone levels up to over .7 daily??? I'm 67 years old (if that matters), male, 5'9", 180 lbs. Doctors say I'm perfect weight for height for longevity .
Great job on maintaining a keto diet, Advertiser Commerce! To increase your ketone levels, consider implementing strategies such as reducing carbohydrate intake further, increasing healthy fat consumption, and incorporating intermittent fasting. Additionally, staying physically active and ensuring you're adequately hydrated may also support ketone production. Keep up the good work! 💪🥑🔥
I haven't done 24hr fasts but I did 18-20hr fasts every single day. And haven't been exercising. Definitely lost muscle. Had no issues with energy/strength when I did hit the gym for a month. Should I increase the feeding window or calories? Obviously need to hit the gym.
After watching this channel for a few years now im finding it confusing… videos are contradicting each other. So, should i be lean or fat for longevity? Should I be in autophagy most of the time or not? Well … it depends on which video you watch… im annoyed
What Thomas is saying about growth hormone not preserving the muscle is just common sense. I do not need to be a cancer survivor who did not keep food down for 56 days straight to know this. But that is what happened and by the time I kept things down I had lost so much muscle that I was in mortal danger if I had lost any more.
Absolutely, Pete Nielsen! Preserving muscle mass is crucial for overall health and well-being, especially during challenging circumstances. Your personal experience highlights the importance of maintaining muscle mass and the potential risks associated with muscle loss. Thank you for sharing your perspective. Stay strong and take care! 💪🙏
Hi Thomas, just a question with regards to when you should start counting your fast, would you say better to wait a few hours after your last meal for glucose clearance to take place or when you just stop eating? Because my theory is the larger the meal before the fast might in actual fact delay the effects of the prolonged fast.
Great question! It's generally recommended to start counting your fast after your last meal. Waiting a few hours allows for glucose clearance and ensures you're truly in a fasting state. Larger meals before a fast may indeed take longer to digest, but the overall impact on the effects of the fast may vary for individuals.
what is Keto Flu?
( veggies & fruits are my only source of carbs)
So the Dose of the Stressor in this graph is the frequency of 24 hour fasts and not the length of the fasts?
i fasted myself down to 74lbs........ now i cant eat much and cant gain healthy weight. i cant just eat more often because i cant hold food down so i dread eating. got addicted to keto. im mostly plant based. i cant handle much carbs. cheat days are a total no or ill end up in the hospital. i eat whole foods. cold beans and cold overnight oats sometimes are ok. cant stomach warm food, cant stand the smell of food either anymore. cant chew or digest meat well which is why im mostly plant based. duck eggs and wild salmon are the meat i usually eat. any suggestions. im in ohio. they just keep telling me obesity is the issue. im not able to travel because im a single mother of 2 tots. im tired of freaking out everytime i have to eat something. i need to get better for my kids. they need me. i watch dr berg and dr gundry. im not doing something right. i eat all healthy foods. no junk. everyone is saying that i healthed myself to death. i eat everyday. i just dont feel hunger anymore. im totally lost. i didnt realize i had an issue until it was too late.
Thomas how can you do prolonged fasting without it eating away at your mucsle?You have like almost no body fat. Either do I. Would like to try a 36hour fast.
I just started IF 18/6 , so 1x/week of 24 would be good,got it.
Hello from Africa, for the past 6 months I eat once a day, ketogenic , walk 🚶♂️ 2 hours 6 am and 1hour in evening, I have lost 8kg, I notice my skin becom loss, why?,
When discussing "fating frequency," who is this for? Those with metabolic syndrome or healthy people? Surely it's different for each. Without that information the fasting frequency chart is rather useless...unless its the same for all, but I somehow don't believe that.
I lost 50lbs in 7months and put on muscle. It may have be a bit more than 50lbs since I'm not considering the muscle gained.
I intermittent fast during the week and not on the weekends. I don't have any cheat days(junk food). I just found the foods I like that are still somewhat of a treat - sorbet, pork rinds, nachos, etc.
Cheat days don't need to be junk food, just more calories of healthy foods occasionally to keep your metabolism up. As he's said in other videos about diet breaks.
Healthy treats are the best way to do a cheat day.
According to Tim Spector it’s 14 hours
No mention of 24h vs 72h
So Thomas, would you consider yourself to be "very active" instead of "exremely active" just saying are you trying to hit the sweet spot that is best long term for health (long term = longevity) ?
Hey, so do you train only on alternate days?
What zone would I be in if I did 1 40h fast a week?
- Eating windows 9-5 6 days a week
- Fast on Sundays
- Resume eating on Monday @9
I've been eating 20-4 five days a week and 44-4 on my days off
43 hours into a fast now.
Give it a go if you have the discipline
Way to much information for me. i do 18/6 3x 16/8 2x and 12,14 2 days relaxing my food..
Isn’t a 24 hour fast just OMAD? Not alternate day fasting? That would be like a 48 hour fast right? I’m doing 48 hour fasts 6 or 7 times a month. Im doing it right so I’m losing weight while feeling good. But is it considered too much?
The benefit of fasting is not stress or the same yhing you grt with extreme exercise. You get valuable perspective by comparing systems but its almost never a proof.
The primary value of fasting is to make sure you're ketosis and autophagy systems are functioning properly and on a daily basis.
Longevity is more about maintaining the cleaning and rebuilding functions than anything else.
I fast weekly from Sunday 9pm to Thursday 9pm. I've been at it for 2 months, and I've never felt better! My skin, quality of sleep, mood, and I've lost weight, although I don't know how much. All I know is that I've never felt healthier!
It would be interesting to find out how far your BMR has decreased. Continually fasting for 4 days every week seems like there would be deleterious effects.
@@LawDragOn It's a myth that BMR decreases with fasting. For the first three days it increases so overall BMR benefit for the 4 day fast. "deleterious effects". It really depends on the individual. If you have a ton of resources (i.e. FAT) it might be OK but for someone that's already lean I could see it being an issue.
@@giancassini8390 Thomas has videos on the affects of fasting too often and the effect it has on slowing metabolism. Even Thomas would agree that fasting for four days each week would slow your metabolism down dramatically.
That's fantastic, KeCc! Your weekly fasting routine has brought you numerous benefits, including improved skin, sleep, mood, and weight loss. It's great to hear that you're feeling healthier overall. Keep up the excellent work! 🌟💪
Is 23:1 everyday at the toxic level of fasting (7 × 23hr fasts per week, 30 × 23hr fasts per month)?
I think it is imperative to be fat adapted when doing 24+ fasting. Not being fat adapted is what is burning body protein to create glucose.
What about eating 2.5x or 2x calories one day and fasting for 48 hours to even out the calories? Sometimes this happens and I wonder if you have videos on this. Thanks .
Great question, G G! Cycling between higher-calorie days and 48-hour fasts can be a strategy to balance overall calorie intake. While I don't have specific videos on this topic, it can be a useful approach for some individuals. Remember to listen to your body and adjust based on your own needs and goals. Keep up the good work! 👍🌱
Animals studies claim animals have longest life span that are on 23hr fast/ 1 hour feeding window. This can’t be true? Any human correlation?
I do 3 x 36hrs per week for fat loss. Works awesome. Thomas you are confusing me now. Now this is too much 🤪
Yeah not much said about longer multi-day fasts.
This seems focused on longevity rather than fat loss.
Amazing stuff!! I used to weigh around 230 lbs before I started fasting and exercising. Now after 2 years of following this lifestyle, I am only 140 lbs!! I love working out while fasting it makes me feel so alive. Sometimes I ran Marathons during my monthly fasts. I ran the Berlin Marathon last year and I hadn't eaten for 12 days!! Only drinking salted(moon salt) water every now and then. After the Marathon, I wasn't hungry at all. My girlfriend gave me some ice cream but I didn't eat it. Directly after the Marathon some friends suggested a hike up in the Alps. I said yes. They thought I was completely crazy. We hiked until midnight because we got lost. Still no food. I wasn't feeling hungry at all. I finally broke my fast after 30 days. I broke the fast with some fresh bugs covered with a little bit of dirt from mother earth. Then I had some nice Goats milk directly from my lovely goat Emma. Cockroaches and worms are my favorites. In general, I avoid eating carbs and sugar. But I sometimes eat oats soaked in cat's milk. (always organic) Apart from bugs, I like eating big juicy Kangaroo steaks. I now can run a Marathon in under 2:30 minutes. Sometimes before hard workouts, I eat some baby food for energy. I will be soon training for the Olympics. I feel much more alert and smarter. I have improved my IQ from 95 to 120! My goal one day is to fast for a whole year! I say screw food.. Fasting and exercising for life..
Awesome results. Keep fasting and you will be able to do a marathon at the speed of light!! How do you get the cat to stand still while milking her?
Thanks for this video, 1st time ever I heard an American say biltong😊😊. Here in South Africa it's like our most favourite snack of all time. Thomas I weight 94kg and I'm 1.7m. I started my first 36 hour fast last week and currently I'm on my 4th 36 hour fast. I think maybe I'm getting hooked on fasting. I think what I fear is if I took a break from fasting that I will find it extremely hard to do 36 hour fast again. I don't know if what I'm saying is making any sense. But here is my question, this video was to caution us not to fast to often, but what about someone like myself that is greatly overweight. Could I still get away with fasting alot. Look let me be honest I've lost some weight in the past week and I can't remember when last I lost weight cause I just never can seem to stick to a diet. There has been a time where I would get so frustrated with myself for being so weak minded. Yet for some odd reason I can do 36 hour fasts and I drink water only. After my 2nd 36 hour fast I started to look at my mindset differently. But believe me when I say I'm totally confused by my mindset. How can I not stick to a diet where I can eat 3 times a day, yet I can go with no food for 36 hours. Is my mindset broken?😂. I love how my skin looks since I been fasting. Before fasting I use to suffer with constant headaches and heartburn. I have not drank medication for either of these symptoms for more then a week now. My fast routine is like this, I fast 36 hours and then have an eating window for 12 and then fast 36 hours and so it goes on and I'm now on my 4th fast.
Is this to much? Remember I'm very much overweight. I sure hope you see this message. I will be ecstatic if you replied or even better made a video about my question. 😊
Thanks for all the informed content you do, and from one content creator to another may your channel grow from strength to strength
I do CrossFit at 5am and fast at work until 4-5PM with a 2 hour eating window. On the weekends I normally eat breakfast and dinner. Down 50lbs since the first (315-265) with my base line weight up at least a bit with muscle gains.
Fast n do crossfit? Talk to me in 10yrs
@@russellseah2347 Ooo I'm not doing the dumb and dangerous version. Low impact is best impact.
Impressive, ArticBeatle! Your CrossFit routine combined with intermittent fasting has helped you achieve remarkable results, including a 50lb weight loss and muscle gains. Keep up the fantastic work and continue enjoying your healthy lifestyle! 💪👏
A nuance I'm missing here is that people have different health problems that they might be trying to fix with fasting. Someone is morbidly obese and can't really exercise because of joint pain and limited ability to move around. Someone else is 15% BF and wants to get down to 12% or less without losing muscle. Someone else is at 20% and wants to fast to be a little more insulin sensitive and for the longevity benefits.
For each, the "best" fasting protocol would be very different.
The morbidly obese person might benefit from doing several 14-day fasts with 1-week clean refeedings in between until they reach a weight where exercise becomes possible, and then do an aggressive ADF protocol with 42/6 or maybe OMAD.
The lean and fit person who wants to get leaner might benefit from just a single 36 hour fast per week or even less, just to give their metabolism a little jolt, improve insulin sensitivity and cause a little spike in metabolism.
So, OMAD? Sounds like I’m not on the best path, Thomas. I’m probably 20/4 most days, sometimes 22/2. I’m almost 70, feel great, keeping around 187 at 6’ tall. Walk every day, nominally active. I’ve done 8 five-day fasts over six years. So, you’re saying doing more 24-hour fasts would be better?