Prolonged Fasting: Best Fasting Length for Fat Loss?
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- čas přidán 3. 07. 2024
- Let's review recent studies on fasting for fat loss and metabolic health.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
0:10: Extended fasting is all the rage as of late
0:56: Body composition changes
1:20 Autophagy in athletes VS non-athletes
2:08 Extended fasting and autophagy
3:45 Diseases linked with autophagy issues
4:06 Exercise is one of the best ways to stimulate autophagy
4:27 24 or 36 hour consistent fasting
7:30 What does or doesn't break a fast
In all due respect, I'm 61 short, bald and ugly so don't misunderstand my post as though I'm someone to look at. I started at 185 pounds full of visceral fat, belly fat and love handles. Other than that I had very little fat anywhere else. I started intermittent fasting at a 16:8 and quit sugar drinks. After 12 days I had lost 7 pounds. I'm sure it was mostly water weight but it motivated the hell out of me to go to an 18:6 IF schedule. After about a month I started OMADing and the pounds continued to fall off. After about 3 months I started weight lifting every other day to see if I can replace some fat with muscle and started my first prolonged fast of 2 days. After fasting 2 days it "seemed" to me 3-4 days were just as easy as the hunger goes away after about 36 hours. I now do a 4-5 day fast one time every 2 months and I'm back on an 18:6 schedule. The reason I'm posting this is just for a data point if someone wants to try this. Prolonged fasting literally melted all the fat off me and the weight training along with 150 grams of protein a day has also put significant muscle on me. I was unsure if I was too old for this but to my surprise prolonged fasting did wonders. I may have lost some muscle in the beginning because I dropped 52 pounds in 9 months but I am now back up to 145. FYI- I am only 5'5" tall though. Again, no woman would want me and no man would want to be me but I started this in August of 2021 and I have stayed on track looking no different than Joe Rogans picture except he's attractive, I'm not🤣
Don’t Sell Yourself Short.
At least you're honest with yourself. Never heard a woman be that honest about her appearance 😂
Inspiring work! We're not all oil paintings.. your open honest & committed character may be what someone will be attracted to.
You have a very positive attitude and self discipline, both of which are very attractive. I am am going to follow your example. Thank you.
I agree…don’t sell your short. I’m 65 and very impressed with how you have done it. I’d very much would like to follow your lead and make a change in my life. I really do need to do something and this just sounds good. Don’t know if I can accomplish what you have, but, hey I like what you did.
Tonight I start on another extended fast. I love them. I have the discipline and the power. I’m an old guy. I lost 70lbs with little effort by fasting. I shocked my wife and daughter when they saw me doing chin-ups.
juggling weight after having kids was tricky, felt like a puzzle. the video's about fasting and exercise. reminds me of my journey with Aspect Health, learning about balanced approaches. finding a mix that suits your body's needs is key, and this speaker's insights are helpful for a healthier lifestyle.
I do a 5 day fast once a year and a 36 hour fast every other week and it works well for me.
Hey Nicole! Do you fast for weight loss, or for other health benefits? When you do your 5 day fast, do you drink water only? Electrolytes?
I do it for health benefits- Mostly heal old injuries from sports. I take electrolytes, I can't get through the fast without them! @@lennygarrison6836
@@lennygarrison6836 I fast mostly to heal injuries from a sport I do. I do take electrolytes for the longer one.
I’m an older guy. Broken foot this spring which took me out of commission for a few months due to the break. Now recovering from another surgery which is supposed to take months to fully recover from. I haven’t been able to do much weight training for months now. Fasting has greatly helped to keep the weight off. My longest fast was 7 days. I’ve done many 3 and 4 day as well as a 5 and 6 day fast. It just gets easier.
Absolutely. I found that with minimal exercises, just keeping all the muscles groups "awake" with just 3-5 mins per muscle group every day with moderate weights, and brisk walking 30 minutes a day, accelerated fat loss tremendously. Also with the opposite, while fasting, if you don't use it, you lose it, including muscle mass.
Not with nightly fasts. You're not losing anything muscle wise eating in a 6-7hr window and fasting the rest of the time.
Thanks for doing this video! I actually requested this in a previous video and here it is. Thank you!
I practice 18/6 daily and may do the Monday as you suggest. I did a four day fast two months ago. I think a three day for myself is enough but I might try a five-six day in the future. Happy New Year everyone 🍻
I did a 51 day fast last year. Definitely helped my mindset. Made me feel more energetic. But I did lose muscle in that process.
So it’s important to break the fast with a lean protein and focus on muscle building afterwards to rebuild strength.
How much weight did you lose? I'm on day 14 of a 50 day fast.. And I'm type 1 diabetic.. Hoping to lose 50 pounds..
@@jorgecarrejo7562 About 1 pound per day. I would HIGHLY suggest carnivore as opposed to a prolonged fast because you get nutrients and save muscle. Both are great for mental toughness. I’m on the Lion’s Diet atm, losing about 1 pound per day
Great video! Love the data! I’m pursing a fasting lifestyle as well and I am someone who has been athletic my whole life and was struck with health issues which made me gain over 70lbs! Now I am on a journey to lose it myself! I’m documenting my journey! Good luck to everyone ! 🎉
Just did 4 days but I think for my health now 3 days is the sweet spot. Being a woman, I fast with my cycle in mind.
I lost 9.2 lbs in 92 hours. I'm sure most of that will come back but I plan on doing this monthly 2-3 more times.
Thanks buddy!
Healthy muscle tissue is best for fat loss. I do intermittent fasting and periodic 20-25hr fasts, yet that's good enough. My hormones still matter ya know?
Did a 72hr water fast last week and starting another tonight. Think Ill stick with a 36hr fast either weekly or biweekly till I get rid of my gut. But yeah. Fasting is good if you have a good amount of fat to get rid of.. if you dont, stick to exercise. Exercise won't get rid of the stubborn fat a good amount of time. If you're stuck, try a few short fasts. Go longer if you're obese.
Exactly because if you have no fat than you will age the hell out of yourself when fasting.
24+ hr fast… a great and easy way to start off the New Year👍
Your best video, yet.
I've been mostly OMAD for 5 years now, incorporating 2-3 extended fasts (72 hr)/year. My diet is predominantly paleolithic with carnivore mixed in. The only time I've become ill over this journey (5x) has been when I eat whatever I want, whenever I want.
Thanks. I relapsed into food addiction😒. Hope, starting watching your videos once again will keep me on track.
Lost 35, gained back almost +/-18😢
Consistency is absolutely important Mike. I fast a lot but also eat bad stuff too much and reverse some of the benefits. I need to do the fasts and then be disciplined with my diet. Absolutely.
What benefits
I've had awesome success with Valter Longo's fasting mimicking diet (FMD). Have done it once every 6 months or so.
This past year I did a self experiment. I'm overwight, mainly because when I do eat it's too much and usually junk, but over the years I've developed the metabolic and behavioral tolerance to fast easily from trying out different intervals. So, I told myself I would fast 5 days straight once a month. This wasn't too bad cause I work from home most days, so I just picked an easy workweek. As far a diet, I didn't change...
From the beginning of the year and into the summer it was great. True body recomposition: lost fat, gained muscle. But starting in autumn, I mostly sprang back. I attribute this to my setting up a garden that kept me moderately active. Looking at my fitness tracker, the HR and step counters line up well with the weight trends.
I think this year, I might cut the monthly fast down to 2-3 days, cause that's where I saw most of the benefits, and try and focus on weight training with bit of cardio. But diet will ever be my weak point.
good point
I’ve been doing a 24-36 hr fast every week for 2 years now for health and to support my triathlon training. I’d definitely recommend it.
Liked. You should include the link to the studies like Dr Baker if not already.
Thanks for Metabolic Mondays (add a metabolic Tuesday once a month), as well as the cold therapy and exercise info. Interesting that all of these help ramp up metabolism (perhaps due to clearing senecent mitochondria and mitogenesis). Palmer's Brain Energy. Lane's Transformer (and Power, Sex, Suicide). Bikman's Why We Get Sick. Gundry's Unlocking the Keto Code.
I fast 16-20hrs every night/day between last meal and first meal. Went actual Keto (less than 20g of any kind of carbs daily) and most of my health issue went away. I also lost 70lbs in 8weeks. 262-188. Kept all muscle.
I’ve done 3-21 day fasts. It fixed a digestive issue I have had since I was a pre-teen and some scars disappeared (just an extra benefit). I think it’s worth investigating. I don’t have a problem building muscle and I did keep active (resistance and hiking). I wish these posts would note which audience they are speaking to. The average person that needs to drop 10 lbs, athletes, … and then note that if you are obese or possibly have a medical issue, any negatives of long term fasting may be minimal in comparison to those issues.
Hi Mike and those reading this comment. I do a Sunday night to monday night fast, decide monday night to break fast or push through to Tuesday morning. End of month Sunday I add to my meat base WOE a keto homemade icecream (cream/whey/natvia) which adds about 1000 cal that day. Fast Sunday night to Tuesday night, decide to break-fast or push on to Wednesday morning. Thats more about having a treat day "feast" then fast off any reactions, bloating, water retention. No addictive issues with sweet treat, fast resets everything and I am back daily meat based. Good place to be at, summer here in Aotearoa, so icecream is ON!
I like the idea of one 36 hour fast per week. Going to try that. ADF was too much. I have lunch planned with friends tomorrow (Tuesday). Won’t eat again until Thursday.
I'm on day 2 of this fast and I've made some observations on my fasts. It's the level of stress which the exercise creates that causes the metabolic adaptation. For example walking is very low stress and won't cause muscle loss on a fast but running will. Also the level of bodyfat which the fastee has also plays a role.
Mike, over the years I have cycled on and off creatine… Do you recommend cycling off the Myoxcience electrolytes now and then due to the creatine they contain?
I think it would be very helpful if you could explain what the optimal situation would be for those who don't have commitment and/or willpower issues and aren't hindered by what others call "sustainability" issues. It's fine to explain to those groups what the various steps from nothing to optimal are, but don't neglect to explain what the optimal routine is for those who can do it.
I'd love to add a weekly fast, but I always wonder, does it interfere with recovery from working out? I lift M, W, and F, and on my off days am usually pretty sore and wiped and feel like I need rest and nourishment. How do you work around your lifting schedule so that you are still getting proper growth and recovery?
I choose to eat as much healthy food as I want. I also fast and do cardio almost everyday. Doing those three are the healthiest balance I have ever found
Is it safe to say, from the shown bar charts @7:58 the benefits from a 36hour fast are minimal compared to just a 24hours?
I fast 72 hours every 3 months, 36 hours every week, and 16-18 hours the other days. The only days I don't exercise are during those extended fasts. Works great for me, but I don't encourage people to try it because they're not me. Most will likely overeat to make up for the fasted hours
For Peak autophagy: it doesn't even really start hitting until after 36 hours correct? So you might as well go a day or two beyond that...and to increase the positive effects on your muscles and bones I exercise and especially stretch even more as the fast goes longer :)
Autophagy starts around hour 17-19. It peaks at around 48 hours. I guess that it depends on what you are trying to achieve.
@@lilascharmante2712so, just how do you measure autophagy since you say it starts at 17 hrs?
@@jameslewis5493 there isn't an easy test, I personally notice that my vision gets much better and the neuropathy on my feet gets better. The hour at which you reach autophagy depends on the person and on your levels/reserves of glucose. You can definitely accelerate the process by lifting weights or eating low carb the day prior.
Whats autophagy
I am fasting right now. I do it more for autophagy, specifically for my brain, than I do for weight loss.
36 hour dry fast a week, once a year 7 day dry fast for me. optimal for peak autophagy
Doesn't "dry fast" mean no water?
@@jb_1971 it does
@@jb_1971yes. A true dry fast would require no contact with water (no shower, brushing teeth, washing hands/face) etc
I do an extended fast every now and then; it assists to reset my hunger signals and hormones, then I can 'eat when I am hungry' and I never over-eat
I’ve built up to 24 hour fasts. I need to learn how to break it properly as I get terrible nausea for 2 days after.
I lost over 100 pounds with extended fasts. The two things I think I did wrong are:
1) I think I didn't get enough protein when I wasn't fasting, because I was doing keto and probably limiting the protein too much.
2) I didn't do resistance training between (quarterly) fasts and at least _light_ weight training while fasted.
It turns out "use it or lose it" is a thing. Since, I've gained about 25 pounds and I'm hoping it's mostly lean mass. So far as I know, it's not in my legs, arms and face. Yeah, some of it may be in my gut. I haven't done an extended fast in a while, and I'm planning to see if I can cut 10 or 15 in a couple fasts-hopefully almost all fat.
PS: I'm still radically low-carb, but I'm high-protein, so only a trace of ketones show up in my blood. Fasting all day Saturday and/or Sunday works well for me, particularly when it's sunny and I can get long walks in the sun with a lot of bare skin. I do kettlebells and heavy clubs, and want to get back to doing some spot training with bands or Nautilus.
I did fasts for a few days multiple times, I had high energy but couldn’t sleep and at the same time I felt weak
I'm doing a couple of 36 hr fasts to get rid of the liver fat I accumulated over Christmas.... All that fructose to burn off
Fasting matters first especially for people who have no coditioning after being obese with limited mobility. Common sense will tell you reducing the weight makes it easier to move. Fasting will save your life if you're struggling. Exercising will improve it.
fasting dont work for me.
The body fat comes straight back on and my overall weight always returns to where it was before the fast.
Days of torture for nothing
As a carnivore, I've lost almost 90 lbs. On my journey, the only thing that made me lose weight was dietary control and also that going off-diet (adding any carbs) lead to rapid weight gain. My protocol has been to eat 1 (usually) or 2 MAD usually eaten in a 6 hour window or less. Surprisingly, increasing my activity appeared to have no effect at all on the pace of my fat loss, although my "training" has only been long walks so far.
I recall you saying in a previous video that you stopped weekly fasting because you were losing muscle mass,
I've been doing intermitent fasting for more than a year now, absolutely no hunger in the morning, even when I don't eat at night for any reason. would this "no food monday" eat your muscle?
Just finished a week fast. dropped 15lbs would have kept going but have to work without fear of bowel explosions....
And for those that don't have time to exercise
Strangely, I feel no urge to eat after heavy PRs. In the past, i just had to eat because that's what I believed what I should do. At one point, I opted to just sleep and eat the next day after lifting.
In one PR session I did, I tried breaking the PR by 5 lbs. Then another 5 lbs. I did this until I wasn't able to lift the weight off the ground. I was like, "Why am I not even hungry?".
Can a HITT exercise on an elliptical be as good as treadmill? I’m trying to keep walking in the house when the weather is bad/or dark.
I’m hoping that the HGH and metabolic improvements will help me put healthy muscle back on.
What is best appetite suppressant for night time,
isn't skeletal muscle autophagy just muscle loss? 🤔 So trained people are more muscular and return faster to normal/untrained state when fasting?
I’m calling BS. The reason those markers were higher in exercising subjects was because there was exercise induced damage that was not being repaired by proper nutrition. Duh.
Obviously, I’m not saying you shouldn’t be training, every single person should be training. But to imply that somehow fasting is less effective is absurd, I would say that if someone is sedentary, it’s even more important to fast regularly.
People who exercise would get better results as they’d have lower insulin resistance from fat burning. This would kick off earlier and more effective autophogy. Those that are more insulin resistant take longer to get the benefits and the body is more resistant to adapting to ketosis during fasts.
I'm all for 16 to 18 hour fasts but screw 2 to 5 day fasts. That is crazy. I will never attempt that insanity. Walking and 16 to 18 hr IF works and is not hard to do.
I’ve done a 7 day fast, lost 17Lbs in 7 days.
I do three 36-hour fasts a week…not that hard to get used to
Water only for me with a little salt now and then. I don’t want to take chances with the results that I want.
Thanks Mike , I have been hearing about this alot lately , I hear people lose some weight and also feel fantastic but does the body go I to Famine mode and put the weight back on quicker ..
Drinking a broth a few days later , is this breaking the fast..?
I’ve had great success fasting both intermittent, OMAD, and almost weekly 3-4 day fasts with a couple longer ones thrown in. My diet is terrible. But I’m still 70 lbs less than I was a couple years ago.
Sounds like you're not optimizing exercise. You need weightlifting plus cardio consistently. Water only-36 to 72 hours. Hope this helps
@@healthandlenses thanks , I am not sure how you draw that assumption as I was just asking a couple of questions..
I am happy with a good nutritional intake do alot of exercise , do resistance and body weight training and physical activities..
Just interested un the aspects of fasting , having occasional fasts every so often but interested in fasts , muscle retention and so on
I have been doing rolling 3 and 4 day fasts for several weeks. I've lost at least 5 pounds a week. BUT, this 4 day fast I only lost 1 flipping pound!! That's discouraging!! My ketones even reached 7.8mmol
The "catabolism" concern is overblown. A couple times a year doing a 96-120hr fast is fine. Exercise and eat red meat everyday.
Can i do prolonged fasting while on metals detox
When I get puffy, I just fast for 2 weeks to lose the body fat. 👍
53 lbs lost in less than 6 weeks with water & electrolytes and occasional matcha green tea.
It was euphoric.
but i was getting my labs checked weekly.
just make sure you BREAK the fast safely to avoid refeeding syndrome.
I like my 8-16 with gym 4 times a week
Can someone explain why I’m on my 44th hour fast and have gained 1 pound???? Why????
bcuz u did't go to number 2
💪🏿💪🏿
Can you drink Bud Light during the fast?
If you are Dylan mulvaney you can
@@Kegs2689
That dude could use to put on some weight.
He could use some brain nutrition too.
Easy solution, just fast longer. 3-4 days is hardly an extended fast, go for 10 days at least.
I've noticed that your videos have gotten shorter, I think it's good, makes them more accessible, Also, FVK stevia
Nice video Brother. You kept it short too. Good Job. Informative. Jesus Christ Loves You ❤ He wants to Save You. Take Care.
問題は、36時間で本当に十分な効果があるのかということです。3日間でないとできないこともあるかもしれません。
Why not focus on Dana and Gary's admitted use of low dose steroids aka TRT. Fasting, I have a bridge I want to sell.
Dude is on more than a little. At his age and stress levels and the amount of overweight he was not too long ago that physique is unattainable without higher than natural levels of something.
What tf is autophagy
Dana White looks like he's on juice to me but I might be wrong
T3 👇 reverse t3 ☝️
You think Dana white isn’t also working out?
Obvious. Do both.
Prolonged fasting = prolonged caloric restriction. People need to stop thinking fasting makes you lose weight. Its a way to restrict calories. Restricting calories is what drives weight loss .and prolonged fasting is a modality to do so
Without the fasring there's no restricted calories for some people so therefore it's the fasting that made them lose weight.
@@Macgee826 it's the caloric restriction. They restricted calories via fasting . Fasting is the vehicle . Caloric restriction is the mechanism that drives weight loss .
@@BlackstoneJ you one of they cico zealots?
@@Macgee826 understanding how energy balance works doesn't make you a zealot ... You displayed your lack understanding of what causes weight loss . I corrected you. Period
@@BlackstoneJ much appreciated
I'm terribly sorry to be "that guy" but Dana is definitely not the "founder" of the UFC.
None for me. Made me feel nasty
you didnt do it correctly at all most likely
@@tHeXeKuter not all bodies can handle it. Do some research. If hormones are off or too much cortisol it will not work
The entire perspective is wrong Mike !! Fasting is not for fat loss ...prolonged fasting is for a host of other benefits !! This is one of your worst posts mate !!
It’s completely dependent on the individual.
I have a testimonial , today I was a bit lazy 🦥 to go to gym, then I heard Jocko Willink say one second, one minute, one day can become eternity, you will say no I will skip gym today, then next day you say so, then after 6 months you have made no progress because of "just this one day" yho then I got up jumped like I saw a ghost, got ready and went to gym. I implemented the lessons I have been learning 1. focus on strength training, 2 stop chronic cardio, rather do HIT like on the bike go as a fast as you can for 30 sec rest two minutes do that until you're tired and stretch. I felt good afterwards amazed. 🥳😘
I’ve learned quite bit from your channel, but 🔩 all these “studies.” More than half of America needs to just fast. They need to learn, they need to do it for self experimental purposes. They need to struggle and then practice and get better at this practice. They’ll eventually see that what they’ve felt all along was not hunger but just a change in their blood sugar. But yes, consistency is important and knowing that if they don’t fast, movement and exercise is non-negotiable. Self experimentation and studying how one feels and how the body responds is the BEST STUDY, all while being as honest with oneself as possible. Ok, rant over.
3:55 … Huntington’s disease?
Is linked with dysfunctional autophagy, yes!