New Science on Best Fasting Length for Fat Loss (12 Hours Through 72 Hours)
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- Опубліковано 11 чер 2024
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This is When Fasting Starts to Slow Down Your Metabolism
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References
academic.oup.com/ajcn/article...
pubmed.ncbi.nlm.nih.gov/8172872/
Timestamps ⏱
0:00 - Intro - When Fasting Starts to Slow Down Your Metabolism
0:45 - Get LMNT Electrolytes & Receive a FREE Sample Flavors Pack!
1:30 - 12 vs 36 vs 72-hour Fasts
2:30 - Continuous Caloric Restriction & Metabolism
3:20 - The Importance of Your Eating Window
4:00 - How Often (and Long) Should You Be Fasting?
Here’s a Free Checklist for how to Break a Fast Properly. Just a Thank You to those that join my Email Newsletter - thomasdelauer.com/break-your-fast
So what's best? A 36hr once a week?
It's just hard.
Thank you!
I better not get junk mail.
Does a sixteen hour fast during the week and two days off for the weekend work as well?
Over 20 years ago before they called it intermittent fasting I use to practice a 24 hour fast once a week. I read it is something practiced by some of Eastern Europeans. I had quite the health improvement. I lost a lot of weight combined with diet change as well. The secret is to not eat dinner the night before and don't eat till dinner the next day. You've fasted 24 hours but at the same time ate on both days.
My mother now 96 is the same size as on her wedding day, 70 years ago. She loves chocolate and cake. Her secret? One 24 hr fast a week.
@@karenc1733 Amazing, but correlation or coincidence? Is that all she does? Stay active probably, have a social life...
@davidniles4318 what time did you finish eating your last meal before you started your 24 hour fast
At high school in Slovakia, our class '93 would fast every Monday. Fast would be broken on Tuesday morning.
36 is even better. Have last meal 6pm on a Fri night go 24 hrs and then say its only 12 hrs till the morning. At 6am in the morning of Sun I normally have coffee with butter which stretches it to 39 hrs 😂
I’ve just been doing keto OMAD and then sprinkled in a 48 and a 72 hour fast over the last six weeks. Working good, down about 40lbs. I start weight lifting tomorrow
Keto omad with some sporadic prolong fasts is the absolute best and fastest method. Keep it up!
same here bro its working amazing, good luck dawg
@3500camarz you've tried many others it sound like, yes? And so you settled on this is the best, after tons of trial 'n error?
That's amazing to hear this from another. I did all the trial 'n errors, and if I look back, this worked extremely well, too. Thank you so much.
@jay6817 I've experimented with many things and KetoWhole30 OMAD with 1x24hr water fast/wk is the best + lifting, hot yoga, and swimming.
A 36 hour fast seems scary but once you try it and see the results, it’s much easier to repeat. I have done many 24 hour fasts and sometimes went longer to 27-28 hours if I was busy but going over an entire day and night of sleep without eating seemed scary. Just try eating dinner on Sunday and starting your fast at 8pm, then keep yourself busy Monday and 24 hours fasted is at 8pm Monday. At that point it’s almost bed time so just go to bed and wake up the next morning and you’ll be almost 36 hours fasted. Wait till 8am and bam you made it! You’ll honestly feel like you can go 4 more hours when you hit 36 hours. That 24 hour fast hump is the biggest challenge. My fast loss has increased tremendously once I started incorporating 36 hour fasts every couple weeks.
Thanks, this is very helpful! So, every other Sunday at 8:00pm you start your 36-hour fast which ends at 8:00am on Tuesday. Something like that?
@@TomGrubbe yep exactly! I’ll drink a gallon of water on Monday to keep me busy as well as black coffee in the morning and if I want something else I’ll have a Powerade 0 once or twice!
Also I’ll workout Monday morning and do cardio since it’s relatively early into the fast but won’t workout in the evening Monday or Tuesday morning to save the energy until i break my fast
I actually thought it was scary too. It's not as bad as I thought it would be.
My first fast ever was 72 hours. I was going for shorter, but after the first day, I didn't even really feel hungry. Hunger hit after the 3rd day again though.
Going to try for longer now. Just to see how long I can hold out for.
Started fasting last June when my brother died from a heart attack. Started with 14/10. Then 17/7. Just did my first 36 hr. fast and am happy to report that I’m down 82lbs. Been switching it up like you recommended. Need to do better with my nutrition.
This is my 1st wk, started a couple days with 16:8 and then did a 18:6 to see how it was and NOW im reading too much info and overwhelmed. Do your fast in the aft so food has time to digest, do it where it fits your lifestyle.Geez, I have alot to lose.
Also, all those marketing products and too many experts. All i want is simple,to fast and lose weight. I will figure out the foods as I go. No keto, no low carb, no DIET!
Thanks! 😮 sorry, your were the chosen one my friend 😊 And sorry about your bro, I lost mine too...miss him😢
i did 16:8 AND Got good results, i recently to 20:4, and i'll throw in a 24-26 hour fast. I break my fast with bone broth and try to eat mostly protein. so far 26 pounds down from december. Nothing crazy. Just slow and steady. Starting to weight train again. Want to build up to 5 days a week while still in a caloric deficit. I want to drop another 40 lbs.
down 82 lbs is amazing! So sorry about your brother too!
@@Cotafaye Three months from when you commented. How's it going?
My condolences on your brother's passing.
I discovered that sticking to a 16 - 8 fast 5 - 6 days a week, while taking 1 or 2 days a week off, I was able to break out of a weight loss plateau. So, now I am disciplined during the week and give myself a fair bit of freedom on the weekend. It's made intermitent fasting a much easier and sustainable process with greater gains!
I love this idea! This is exactly what I was thinking about implementing in my fast schedule. Thanks for sharing. 👍🏽
💪 I fast 5 days a week and allow myself the weekend to confuse my body. It works and I don’t feel deprived. 30 days in and I’ve lost 15lbs
Yup, this is my M.O as well. Saturday I feast .. pizza, pasta, candy, icecream, whatever I like. Sunday is also relaxed but more like a transition day. Then mon--fri strict on Keto and 16/8. I've lost 30 Kilograms in one year, and now I'm just aiming to keep my current weight.
I found the same thing. I break 3 non-consecutive days each week.
I do the 14:10 fasting 4 days a week (mon-thur) and on Fri, sat, sun (3 days) I give myself a break. I've lost about 5 lbs in 1.5 weeks :) I'm 1.5 weeks into fasting. It's been getting easier
I'm currently on a 3 day a week 36 hour fast regime - in 2020 I did every other day and lost 30 kilos over a year - this time i'm doing the 3 days which allows a full weekend of braking my fasting cycle. I also have given up sugar and have reduced my carb intake to the bare minimum - results are happening very fast! My plan is to lose the 15kg i put on in 2021/22 and maintain the weight this time! Once I've hit my target I'll reduce the fasting to two 36 hour fasts per week. Thanks for your information Thomas, it's been inspiring and extremely valuable for my weight loss journey!
I’ve been OMAD M-F and no restrictions on weekends for 3 years. I typically run and hike fasted, and this has worked. I’ve lost weight (fat) and not regained at all over the 3 years.
I do a 16 hr dry fast M-F unless I’m sick or on vacation. I have no more joint aches, my blood pressure is good without taking medicine and no more indigestion! It may not be for everyone but it has been a life changer for me.
Why dry?
Cause we drink 😀
@@brittrich7367 water is energy, cutting back on energy makes the body shock and work harder, dr eric berg talks about dry fasting
@@lorcis1 berg is the man
when do you work out- what are your "feed" times - i'm doing 1900hrs to 11-12am working out around 430 am - i'm drinking water and black coffee
Wow! In hinduism, every 2 weeks (15 days) there is a fast called 'Ekadashi' that people do for a full day of no eating. So everyday you eat 16-8 or OMAD, whatever you want. But every 15th day it's recommended you break that cycle.
It is a very religious fast, that most traditional Indian women do.
I'm so amazed when science catches upto ancient texts & knowledge.
Then why do a lot of Indian women here have such poor body composition? Western diet effect?
I love a daily 16-18 hour fast, and periodic longer fasts. Breakfast screws me up as well, so I delay my food consumption till around 1. I’ll then eat an early dinner around 6:30 ish, and close things off. Works like magic for me.
Hey, Arjun, is this 16-18 hour window essentially what the video presenter is recommending? (I didn’t bother to watch after the first minute, or so, because it seemed like he was more interested in selling us something than offering the information.) for what it’s worth, I’m not interested in losing weight, just being healthy.
I do 16 18 n sometimes 24 if I’m busy I notice if I eat breakfast I get sluggish and super tired
@@jimreadey4837 , no, it isn’t what the video was about and he didn’t try to sell anything…
@@kabodick You must have suffered a stroke at 45 secs. in because you completely missed the sales pitch.
Couldn't agree more
This one was very helpful. As a full time athlete I had trouble balancing my fasting while still learning about it and also still training full time. I was at a 3 week mark of 16:8 and went back to normal meals on completion week (current) and feel such a spike in my energy this week when I expecting to maybe feel a little sluggish.
23 hrs into my second 36 hr fast in a month at the moment..watching these videos keeps me excited 😅 Including the training stage and 20 hr fasts throughout the month for the past 50 days, I have lost 28 lbs and i feel mentally stronger than ever.
Excellent information Thomas!!!
I've been doing 15:9 during the week and usually don't fast on the weekends. This feels sustainable to me and it's been effective because I've lost nearly 25 pounds since January. So keeping my body guessing has been working! Good luck to everyone! 💪🏽
Do you do any type of exercise/ cardio?
@@arodderz yep, I've been doing "GrowWithJo" workouts 3-4 times a week, and I have a standing desk so I try to maintain some gentle movement throughout my day. 👍🏼
@@wandervoltz 👍
Good job, Courtney! I just started the same plan this week. I hope to fast 14-15 hours during the week then take the weekends off.
Hi was just wondering why 15:9 as oppose to 16:8 thanks
Been doing 36 hour fasts once every week for 3 weeks now, while being in a calorie deficit (with 2 cheat days/ refeeds every weekend), I have literally felt the fat burning from my stomach area, no idea if it's possible to feel fat burning (apparently not, according to google) but have seen the fat shred off me every week, and it has been super easy to adhere to. I feel as if the 2 refeed days, along with the 36 hour fast, is continuing to keep my metabolic rate high, as i'm adhering to the deficit on the other 4 days.
I just do 18/6 daily and I just started extended fasts from 5pm Friday to 9am Sunday, so 40 hours. I’ve done it 14 Saturdays in a row now. I don’t get hungry so much as looking forward to eating.
My go-to routine is 18:6 along with a brief 30 minute cardio session. The sensation of waking up on an empty stomach is something that only individuals who partake in fasting can truly appreciate, and it is magnificent. It is crucial to eat healthily.
Yup
Didn’t he say not to do that?
@@dimapshen well that’s his POV
A brief 30 minutes 😂😂😂😂😂😂😂😂😂😂😂😂😂😂
The extra 36 hours to 72 isn't for weight loss. It's for gene expression and longevity. Having said that I
always mix it up so the body doesn't have a chance recover from the shock to the body -- so that
you're treating "diet confusion" like you treat muscles with "muscle confusion". Start the fast 6PM and break it 36 hours later 6AM Day 3. Eat 2MAD ending PM . Then eat 2MAD next day with a snack at 8PM -- I like an MCT/cream cheese/monkfruit buttercream dressing fatbomb before 9PM. I get up and my ketones are flying next day.
Yooo thanks fam! Gonna try this!
YEAAA BUDDY! I gotta try this!
Do you follow keto for those 2 meals?
@@2013sand ABsoLUTEly follow close to zero carbs -- maybe some diced broccoli and cauliflower, but just a handful about 10 "slow" carbs. I keep taking my blood sugar, it gets above 90 I am doing something wrong. Check out Dr. Annette Bosworth for more tips and why. Life isn't just a physics test, it's a chemistry test.
What is 'gene expression'?
Excellent YTV. & Very clear. Thank you for high lighting this very important phenomenon when fasting intermittently!
So basically don’t go into caloric restriction when you intermittent fast on a regular basis and make sure to make room for extended fasts to keep your body guessing and benefit from the experience. I am having excellent results with this. I love fasted workouts. It’s night and day difference from fasted and eating beforehand. You truly do have to figure out what works for you! Thomas, I hope you have wonderful weekend with the fam!
I’ve been doing 16:8 for almost 8 months straight. 4 out of my 6 workouts are fasten and I’ve lost about 20 pounds and 17% body fat. I’ll have to review these videos so my body doesn’t stop reacting to the fasting so I can continue to get results.
Great video Thomas! Short, to the point and very informative! Thank you!
Appreciate the video!! Short, sweet, and using cited data!
Last year I did something close to the 36hr fasts. Fasted Mon, Wed, Fri each week for Three months. Started Sunday night and wouldn't eat till Tuesday AM, Same that night, then eat on Thurs, repeat for Friday/Sat. I ate normal Sunday. Lost 30lbs in three months. Also upped my workouts each month. Started pretty low intensity first month but, added in workouts each month. I have to say, 32-36hrs was a sweet spot for me. And, after about a week or two, I found I had more energy on my fast days than on the days I ate. Also, I wasn't really ever hungry. It was a pretty eye opening test. Back this year to give it a try again.
You’re likely better off doing 36 once a week, than 3 separate days. More ketones all week and more autophagy. Get a ketone meter or ketone pee strips and see for sure what your numbers do. Going into your fast in ketosis is a million times better too.
I am on keto. I count macros and calories,the window I have is 12 hours. I can’t risk going on longer because as a teen( I am 65 now) I went to WW and lost 25 lbs after I I found weight coming back slowly. I discovered that if I stopped eating I would lose weight. That being said I ended up being anorexic and anemic,very ill. But cycle continued to binging and purging. I get that this might be seen as a good tool but for someone like me I can slip at any time still after all these years. The information should all ways be out there for people to understand what can happen if you can’t control your mindset. Thank you for your continued information. You are a great source to go too Best from 🇨🇦
Hello Thomas,
I really respect your work in trying to figure out optimal health, even though I dont agree with all the same things, but have, what in my eyes is, a more natural approach to diet (the animal foods that really only is available for us in a natural setting without modern modifications and what upon that should be working most optimally for us). I want to say keep it up and thank you for all your input about health, some nutrition, fasting, and so on! Great energy about aspiring people to get better in any way possible, have a great one.
Great info bud, thanks!
Holly s*it! Just finished my 36h fast n this video pops up as a recommended n posted literally seconds ago! 😄 Keep up the good work there Thomas! 💪🏻
Big Brother UA-cam is watching you...
I’ve been doing 17hr fasting M-F and then taking a break from it on weekends. I guess this wasn’t such a bad approach after all.
I've been doing the exact same thing for almost a year; huh
Do something similar too!!
@LatteLove I did lose some weight but mostly to maintain a good BMI at this point. I’m currently within 5lbs or so of my ideal lean body weight.
Exactly the same for me.
From 8pm Sunday night until 5pm Friday night I have a varied fasting phase of anywhere between 16 - 20 hrs each day.
When I end my Mon-Fri fast at 5pm Friday I eat what the hell i want through the weekend. This was intentional because I like a beer or several with the boys any given day on the weekend and a full English on both Saturday and Sunday morning.
I do this for a month (or so) then I take a full week off. Then back on it again for a month. The only alteration to my diet during the Mon-Fri fasting week is that I’ve intentionally eaten less bread (big bread lover) but I haven’t cut it out altogether. First benefit I noticed, no more bloating, I used to get it a lot. Second benefit was far more energy throughout the day. Third was weight loss, it was slow but I was ok with that. I dropped a stone (14lbs) in around 5 weeks. Because I can still eat ‘crap’ if I want, I don’t feel I’m missing out on anything which is key for me. I was never hugely overweight but at 52 and 6ft tall I had a definite gut and chippy tits as we say in England. Intermittent fasting is an absolute win win and id strongly urge anyone to look into it more and give it a go. Just find the strategy the works for you not the other way round. Thank you Tom, long time subscriber. Love you brother.
I am currently doing 16-hour intermittent fasting with 5 or 6 days strength training at the gym so is it safe to stop if on weekends and start back again on Mondays..
Well done. Nice find. This is the kind of info I was looking for.
Thank you so much for making this video. You’re changing lives, saving lives and health , more than you know …
This is utterly fascinating, and as other have said rather a serendipitious video for me. I'm currently starting contest prep for a bodybuilding competition and have been experimenting with new fat loss approaches right now. What I'm finding is that doing multiple non-consecutive 24-36hrs of fasts a week followed by a maintenance or calorie surplus day is a more effective fat loss approach for me than a traditional 500-1000 calorie deficit every day approach. Metabolic rate, and hunger / satiety hormones seem to be staying in a healthier range than when I take a traditional approach so far; despite the rapid reduction in body fat in such a short period of time. Interestingly, gym performane has improved as well, and I believe that is because of the improved insulin sensitivity from fasting paired with high nutrient uptake on surplus days. This process has shifted my perspective away from the traditional idea of fat loss diets being this long process and rather it being a short-term but aggressive therapy. Only time will tell in the coming weeks how well this goes, but given I enjoy the effects of both the fast day followed by the surplus day I can see this being my go-to strategy for fat loss in the future.
Are you doing a 36 hour once a week and then maintenance/slight caloric increase for the rest of the week
18- 22 hour fasts Monday through Thursday followed by weekend breaks as I drink alcohol on weekends. Weight training 4-5 days/week with push/pull/legs split & abs every couple days is my program and I’ve maintained muscularity & 15% body fat for nearly 2-years since starting. I also cycle carbs in the same way doing Keto all week adding blueberries, 1/2 banana in my collagen shake & a couple pieces of rye bread and/or rice with sushi on weekends.........and real important: tequila ☝🏻🥴
I’m on the same regiment without the tequila. I went from 17% to 12.3 % BF. Weight dropped from 195 to 183
I like it I’m similar so 1-2 24 hours fast each week Monday and Thursday then enjoy on weekends, all about the balance 🙌
@LooseQuarter weekends only, not a drop all week……
good stuff bro, currently doin 16:8, looking to change to 23:1 and on the route to keto, my biggest contemplation point is how to get my calories in
good stuff bro, currently doin 16:8, looking to change to 23:1 and on the route to keto, my biggest contemplation point is how to get my calories in
Such a balanced approach with wise words. Thanks Thomas, appreciated.
Excellent video. Thank you!
I’m doing the 75 Hard challenge with intermittent fasting 16:8, and after I’d passed the 4th week, I became tired, my metabolism slowed down. Now I’m at week 6, now I feel a bit more energized maybe, but this video gave me a clue what might be happening. Since I’m half way through the challenge I still have time to fine-tune the fasts. Thanks a lot! 😊
Good on you. I have been thinking of this just need the willpower to quit alcohol that long; that's a tough one for me.
@@diegosantiago1662 I had huge problems with alcohol. I had to quit it and I joined a 12-steps program. When I put it down, that was an enormous achievement already (I quit smoking the same time, in January). Immediately after this I started working out regularly and started to drop the weight. So i was already changing fast into a positive direction - so at this point I felt totally ready for 75 Hard. I guess it’s a matter of perspective, too.
I do 16:8 and I will make sure I break from it at least once a week for longevity. Thank you for fact based information.
Hello Mr, Thomas, it's always great informative, God bless, keep up your great work 👍,
Great information! My 16/8 daily has completely reversed my type 2 diabetes so I'm not gonna cycle it because I've learned that the MINUTE I stop, things start to go downhill. I REALLY enjoy your content. Thank you SO MUCH. Will try your supplement suggestion to help during my fasts.
How serendipitious to have this show up in my feed as I approach a 36 hour fast while debating with myself if I should go to 48. Thanks for all the research and work you do, it's much appreciated!
Go 48
Go 2 weeks. Let me know it works out.
Nice use of the word serendipity. I actually released a song called "Serendipity" with my band "Kids of the Elephant" a month and a half ago, you might like it! (unless you hate funk/pop music)
Go for 3 days once a quarter, and a 5 day twice a year .. and keep eating low carb
Autophagy will increase if you push past the 36 hour mark, other benefits to your body can still occur, fat loss/metabolism is only one piece of the puzzle.
Undertaking a 36-hour fast from 8:00 PM on Saturday to 8:00 AM on Monday can be beneficial for maintaining good health. This fasting schedule, if followed consistently on a weekly basis, may promote longevity and overall wellness
These fresh insights always pump up my enthusiasm to keep going.
Super helpful and timely for me . Thank you. I was noticing that my metabolism seemed to be slowing down rather than speeding up since I have been restricting my food intake to once a day and my weight loss plateaued after just three weeks of regularly fasting.
I did a 48 hour fast followed by 30 hour fast. I was able to wear high heels 👠 ❤ it felt like miracle ✨️ my feet didn't hurt. I missed my high heels, 4inch. My feet felt like they were in my 20s🥺. I use TALTZ for my psoriasis and arthritis and naproxen. But fasting help me get my 👠 back 😭❤️
Interesting.
I've been on a 20/4 intermittent fast for 6 months. I've lost 50lbs and have gained about 5lbs of muscle. I don't fast over the weekend. I guess this might explain why I've been able to go so long without by BMR being affected.
yeah the study didn't say anything about resistance training and protein intake.
@@jacquishugar6761 additionally, my progress was more nuanced than just fasting. I started off by fasting and eating everything as normal - then slowly shifted my macros. After about 2 months I started light workouts, mostly just for movement. At 4 months I started lifting and increasing cardio.
@@alondinbar6193 I have a family. On the weekends we eat breakfast, go to events, etc.
You can fast every day if you are eating your daily calorie total , say. you can eat 2,500 Calories just to maintain Your current body weight , this is with no exercise,Now if you eat that 2,500 in a 4 hour eating window, You will loose. fat and body weight without slowing BMR Down, so if you start to exercise now you will be taking away from your total, still loosing fat, now if you drop 200 calories you will loose fat &. some weight, this can go on and on. depending how much weight and fat you need to loose.
@Mark Moore I'm not yet at the point where I need to taper my eating window to maintain body weight. I have about 30lbs of fat left.
Your channel has changed my life, and at 63 years old, that is really saying something. Much respect & thanx.
Great stuff Thomas
I've been doing 23 hour fasts since i was forced to work from home at the beginning of covid. Going out to eat with coworkers on lunch stopped. I eat dinner only, with the occasional lunch maybe a couple times per month due to social/work related reasons. I feel like i have endless energy and focus. Lost 25 pounds very early on and have maintained. Feel great
Mad respect and keep up educating and encouraging us. I just finished a 42 hr fast. Im trying to do 16-18 hr intermit daily and trying keto. And twice a month 24hr fast but given my work sched it ends up being about 30 hr. Today i stretched it to see if I could and did 42 hr not bad at all. Thanks for all the tips, i also hit about 12k steps today after 29 hr fast went on a facility inspection sp hit 12k steps. Again, thanks and keep encouragin us all.
You are an starving red turtle 🐢
Great info dude, thanks!
New to 16:8 and this is just the kind of knowledge I needed! Thank you! How long of a break do you reccomend after two weeks of 16:8?
Does this apply to women over 60? Also, I find it difficult to have enough calories on keto. So if I did a less frequent 36 hour fast, eating more normally in between (including some carbs) would that be better? I also have slightly low bone mass, but am trying to lose belly fat. Thank you for any advice you can give.
Great advice as always. I practice 16:8 Monday to Friday and take a break Saturday and Sunday. This works for me. I’m 44 and have never been in better shape in all my life. Down from 88kg 194 pounds to 182 in 6 weeks
Thomas, You are simply the best! Thanks alot (and again) for this valuable information.
I was looking for this information. Thanks
Key = find what works for your body! People have different diets, body types and therefore different bodily needs so what works for one might not be optimal for another eg. some might increase metabolism at 36hrs while others at 24 or more/less😊
I constantly had my weekend water fast when I started looking to lose weight combined with walking and i found it best and easiest. I’m now 40 pounds down at 112 so a few more to bring my subcutaneous fat down to a normal range then i’m all good. I still do this every week whenever i’m free but do 1 day a half fast mainly for autopaghy. The first day of fast was the most difficult but it got easy afterwards. Drink a lot also helped
Great vid. Thanks for the info!
Thanks, great info!❤
When it comes to the breaks, if I've been doing 16:8 on the weekdays and then doing 12:12 or less "incidental" fasting on the weekends, would that be considered a break? Or is this referring to more of a long term break from fasting?
i think he means a change more than a stop ( break ) keep the body surprised and shocked
❤Video suggestion: reactive hypoglycemia, especially in women during pms/menstruation. Our bodies are different then mens. I get insane reactive hypoglycemic episodes during pms where I can’t stop eating. I tried to get into ketosis during this time and I just crash into rage and depression. Fasting is impossible because I become a danger to myself and others. This needs to be addressed more Thomas! Reactive hypoglycemia is a mystery to most doctors and it makes you look insane. Please can you dive into this?!
I never fast 5-7 days before my cycle. I just can’t. I think it’s something related to progesterone.
But after the day 3 of my cycle, I could easily do 36 hours fast.
Very important message in this video !!
Very good info on fasting
The best I have ever felt was doing 36 hr fasts alternated by a period of two hours that I ate what ever I wanted but made sure I was consuming high quality foods, often it was sushi and hibachi meats and veggies. I lost almost 80 lbs in 6 months AND I was able to work out and retain lean tissue. The hardest part was adapting to get into that 36 hour rotation but once in it was fairly easy to keep. I just did not feel like eating much in that fasting window.
36 hours is kind of my limit for feeling well while fasting, so this bodes well for me.
Awesome info!
Thanks for breaking the science down for us!
I usually fast like one day of the week between 24-36 h and eat mostly clean with moderate to heavy exercise... Getting pretty good results for the last month, let's see how this continues
the biggest problem while fasting is gluconeogenesis with protein reduction. small amount of sugar intake could prevent muscle loss
Thomas always gives sound advice- he and Dr. Mindy. I found fasting works much better when you keep the body off guard, change things around every week and don't be afraid to take a short break from fasting now and then. This keeps the progress from halting.
Thank you for this important, new info.
My lack of will-power has been beneficial this whole time! I'm not sure I've ever been able to actually go more than 10-14 days without cheating and taking a day off from fasting.
Don't feel bad thats me too just keep trying and one day .....Like me ....u will do it with no problem
Hey Thomas, what are your thoughts on doing a 16 hour fast during weekdays (slight caloric restriction) and then not fasting at all on weekends (slight caloric surplus)?
Interesting approach would love an answer as well
Great video Tommy! I just wish I'd of found your channel sooner 👍
That's the information I was looking for, thank you.
I've been doing 16 hr fast daily for 6 months. Then once a month a 65 hr fast. I have lost 30 pounds so far. 50 to go.
Hi. I'm on day 11 of my 100 day fast. I started at 318, now 290. I'm 6'1 so my goal weight is 195, then I'll alternate day fast till 180-185.
Anyway, just looking for some encouragement haha.
Keep it up!!!
I just tucked into a delicious steak, with mustard/onion cream sauce and mash potato.
Anyway, good luck.
@@N330AA hahaha... I've still been around food.
you can do it! take a good electrolyte mix every day, and some omega 3 capsules. Godspeed
100 days, be safe, hopefully have dr keeping eye on you
Thomas, the background noise is pretty high brother. Must be a fan or something! Stay blessed and keep making the great content!
@ThomasDeLauerOfficial I do a 16/8 and switch to 18/6 and work out 5 to 6 times a week . I sometimes even switch to 20/4 . I feel great ..lost body fat ,constantly building muscle because I eat protein every meal . Some days I eat a big meal and a snack or I eat two smaller meals but the key for me is switching things up. I really enjoy a Sat or Sunday to break my fast. Great video and it just reinforces to switch up your fasting routine, exercise ,and eat enough protein/calories to not loose muscle mass.
The 24 to 36 hr fast work well for me. I feel so good after i do it
This definitely rings true. I have lost nearly 10kg since Xmas using 16:8. Initially every day but I definitely felt the slow down, muscle loss and the weight loss plateau'd. After a 2 week break and then switching to 2 days a week the fat loss continued but I started to regain the lost muscle.
Are you now doing 16:8 only twice a week? What to do for the other days?
@@OGBabygurl Eat normally.
Why would you lose muscle on a 16:8 but then gain it back after a two week break lol.
You shouldn’t lose muscle if you keep protein high.
Thank you.This helped me a lot.
VERY INTERESTING. Someone has finally answered my questions.
I like to do 16 hours on weekdays and eat “normally” during weekends and special occasions. So far so sustainable!
I water fast 21/3 Monday, Tuesday, Friday, Saturday. Those days eat under 50 carbs most of the time. Wednesday's I eat moderate carb and eat breakfast to shock by body. Same with Sundays. Saturday is liberal for me
I used to do a monthly 72-hour fast and have gone as much as 132 hours (5 1/2) days. Over the past year or so, I have transitioned into doing two, 36-40 hour fasts per week in combination with OMAD or an eating window. The 36-hour fasts go from Sunday afternoon to Tuesday morning and Wednesday late morning to Friday early morning. I am little more loose on Saturday and Sunday, eating within a 4 or 5 hour window on those days. Mostly low-carb, higher protein and fat. No bread, rice, pasta or sugar. Very little fruit (strawberries and blueberries on occasion). This seems to work for me, but your mileage may vary.
Did you see any difference between the 72 hour and 36 hour?
@@TzoHill : I find it easier to do the two 36-40 hour fasts than the single 72-hour fast.
That seems like a lot of fasting in a week plus OMAD on top of it. I've done a lot of fasting and found that 48 hours is the sweet spot. For example, Fri dinner and break it with Sun dinner. I'm going to start up again with one complete day of no food once a week. Fri dinner and break on Sun breakfast. Longer and too often are not always better. This is very doable and I can do it until I die.
nicely analyzed
This was interesting, as usual. Great content on this channel. However, I would be interested in some research as to how long it takes to get your metabolic rate back up. It takes 3 weeks to reduce it, but once you start feeding 'normally' again, does it come back after a period of time?
What do you think of varying your callories on a day to day basis? Foe example, 2 days lower calories and 1 higher calorie day. The goal is to trick your metabolism into staying high on low calrie days.
Ive done 9 36hr fasts in the last 3 weeks, i am currently 3 hours into my 10th.
Hello Thomas, God bless you. Love from Nigeria❤️
I've been fasting for autophagy for about 2.5 months now (40-66hr every time). I am doing it every weekend and I'm losing way too much weight. I'm not overweight, I'm doing this for autophagy... so the last 2 weeks I'm trying something new... I'm abandoning the 16-8 and going back to eating 3 times a day. My new fasting goal is around 36+ hours however I start eating fats after 24hr. This way I'm killing ketosis (slowing the weight loss via fat burning) while maintaining autophagy... that's my plan ill see how that goes.
What about adf? 36 hour fast every other day? Would love to see more on that
i started doing 3 x 36hr per week just over 2 weeks ago. Getting solid results - about 3kg loss so far, no major hunger and no issues with strength or fitness in the gym. Main thing I like about the 36hr is it resets your hunger levels and cravings. I feel this is a sustainable model for weight loss. When I get to maintenance phase I'll probably just do one of these per week.
That's amazing 👏 .
Yeah I noticed this too. I can do all the calorie restrictions I want, an even 16 hour fasts, but it's the 36 hour one that just works, every time, to reset my weight gaining, and turn a corner, then becomes weight loosing, fat 📉 loosing , from then on in. I only need to do one 36, then 16 after that for the magic to continue, an to get icing on the cake, so to speak, if I add in HIIT, then it's double the results. 😊
Sounds like your still OVEREATING while you're eating!
U should have lost 2x that weight!
Thanks! 👍
Thank you
Been watching your videos since September of last year, and I started carnivore and intermittent fasting since November 22, and I’ve gone from 310 to 226. My goal is 195, and I can honestly say doing 6 hour eating windows everyday has been super good for me.
I did take some breaks from the 6hr window and did a 12hr (mainly because of work) or when I noticed I stopped losing weight. So I’ve started doing 1 week 6hr 1 week 12hr.
Not sure if that’s ideal, but every time I plateau I will eat a little more and my metabolism shoots up.
Thanks @Thomas. Would be awesome if you did a video with Dr. Pradip Jamnadas.
Its so interesting to see this now. As I would go hard core fasting for 48 to 72 hours and I would find there was a point where it wasnt having much effect anymore. This past year I have switched to fast Monday, Wednesday and Saturday and it seems to be working much better and more effective. And as someone mentioned, I put off the feed until late in the day so its close to a 30-34 hour fast.
And its been good... I mean, I wish I could everyday. Right now I am just getting into the routine, I dont worry about what I eat on the feeding day - I try to stay under 3000 calories, but really I dont exclude any type of foods. Obviously the next step is to change the types of foods - get rid of cards for example - on the feed days, so I hope to see an even bigger effect.
I should really start following your advice!
I've been fasting for over 2 years, more or less without a break from it.
I got so used to it that I am just doing it without trying.
Two years is a long fast, I can only do a month or two.