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Veteran Log Why fasting helps you live longer, helps build more muscle. and my prolong fast LOG

stevesmi

stevesmi

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So I wanted to start up a thread on fasting that is based on science and not bro science and present some interesting information on studies that showed how effective fasting is. Obviously Rick and I have put up a lot of content on the podcast on it and of all the things we talk about the #1 questions we get is about steroid use of course but the 2nd is Fasting. this has been somthing that has been growing ever since Big Ramy and the other middle east bloc of bodybuilders who have been dominating the sport and will continue dominating have implemented fasting in their protocols. We all know they spend a month out of the year fasting but they also all do fasted workouts and fasted cardio.

I'm going to be posting info and studies and guiding you through the benefits and why it happens. this is going to be Fasting 101 class and not a thread of #Trustmebro. I'm also going to be doing a Mon-Friday fast during this thread

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Here is a really good study on why fasting helps you live longer

https://gero.usc.edu/2019/04/18/eat-less-live-longer-the-science-of-fasting-and-longevity/

the study was done on both rodents AND humans found:

fasting for two days protected healthy cells against the toxicity of chemotherapy, while the cancer cells stayed sensitive. These results opened the door to a new way of thinking about cancer treatments — one that shields healthy cells to allow for a more powerful assault on cancerous ones. They also led to the creation of the first fasting-mimicking diet, which Longo developed as a way to put patients with cancer, or mice in the lab, in a fasting state while still allowing them to eat.
 
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this next chart I am posting is very important.

it shows that protein is not a storage form of energy at all. it simply isn't how mother nature works! if it did then humans would not have 7B today, we would have gone exctinct a long time ago. same goes for in nature.

as you can see by the chart the oxidation rates of carbs plunges into a fast while the fat+ketones surges. but protein goes up slightly at the start then drops and flatlines. hmmmm.. flies in the face of the people who think you need to eat a meal right after a workout or ones who think you have to eat every 2 hours or you die.

more to come and link to study. https://pubmed.ncbi.nlm.nih.gov/4915800/
 
the next benefit of fasting I wanted to post is about cancer

we all have been effected by cancer with family members and friends and we all know someone right now fighting cancer.

2 out of the past 3 years the Nobel Prize in medicine which is the most prestigious award in science was given to scientists who found how effective fasting was for fighting cancer.

https://www.cell.com/cancer-cell/fulltext/S1535-6108(16)30265-3
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00224-7

these 2 studies are interesting because they showed how effective fasting is for helping fight cancer. there are 3 main reasons.

1. autophagy where cancer cells get destroyed
2. autophagy where our old cells get replaced with new ones
3. the immune system boost

now you can try this at home. do a 5 day fast and get bloodwork. you will see on day 5 your white blood cell count drops in the bloodwork. now to someone who doesn't understand our body this might seem like a bad thing. but it isn't. this is the recyling of bad cells in the body happening and its right there in black and white. once you come out of the fast new troops are created, this is autophagy at work.

it is why people who fast report better skin, better eye sight, anti-aging and better overall health and way better immune boosting.

https://www.nobelprize.org/prizes/medicine/2016/ohsumi/facts/ if you want to learn more about Yoshinori Ohsumi and his Nobel Prize findings you can check out that link.

his research showed fasting reversed Parkinson's, dementia, inflammatory diseases,etc. i will post more stuff about autophagy but it does not start generally for atleast 20 hours so you won't get anywhere just fasting half a day. you gotta tap more into it.
 
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Blue zones and fasting

Now one of the interesting things about fasting and blue zones which i have discussed many times is the correlations between them. blue zones are parts of the world where people for whatever reason live the longest vs. their surroundings. there are also dead zones where people live very short lives vs. their surroundings. now with dead zones alcoholism and drug use and crime are the culprits. this is why Native reservations out west and parts of Appalachia have this issue and it is very sad. who would have though abusing your body would result in a poor life expectancy?

on the flip side in blue zones people live the longest. the interesting thing is these people aren't wealthy, they don't have access to the best medicine in the world, and they don't follow the exact same diets. example the blue zones in the meditarrean follow a classic med-diet while people in Okinawa eat tons of sweet potatoes. now there is a correlation here in that they all eat a majority of their diet those pesky fruits and veggies that we don't get enough of but even with that some eat beans/peas and some eat more potatoes, etc. the main common denonimator is they all fast.

so these people live to 100 and they all fast. In Ikaria for example they fast 6 months out of the year! this could mean 1 week of fasting, 1 week of feeding, or 2 days and 2 days etc. it isn't 6 months straight but over the course of the year it adds up to 6 months. in their case they follow a strict religious style of circadiam fasting where they eat in a window. many of us refer to this as 'time restricted eating' or 'intermittent fasting'

you can read more about this here> https://www.bluezones.com/2021/06/circadian-fasting-boost-your-energy-mood-and-life/
 
You made a beleiver out of me intermittent fasting was a game changer for me and yet we have educated dietitians saying it is bad.Facts don't lie.Keep up the great work it is much appreciated.
 
I like to use intermittent fasting as a tool, a way to keep total food in check on a weekly basis. If I have friends and family getting together on the weekend coming up, I will use intermittent fasting to restrict calories during the week because I know I’m going to over indulge on the weekend.
 
nelson montana said:
Two things brought up in Steves post that are very important, and a point I've been making for years, is the belief of doing cardio in the morning burns fat because you don't have available carbs in the morning on an empty stomach. That's nonsense. You still have available carbs up to 36 hours without eating. And you wouldn't burn fat anyway. You'll use protein for fuel.

Another good point is the need to eat immediately after a workout -- as if that's when your muscles are demanding nutrients. Nope. Your body is smarter than that. It'll use what it has.

Most people simply eat too much. But again, as bodybuilders, if you're looking for hyperthrophy, protein must be available. No protein = no growth.
Click to expand...

I've done the usual debates. When, how much, what quality etc. A great many, esp those new to the sport, will think (outside of PEDs) that this is one of those great secrets. If you have typical genetics you'll have a typical response. These things make, at best, 1% difference. That difference, such as it is, is one you'll only see over time.

Now where Bodybuilders/strength athletes differ from most people studied is we do these things all the time in an ideal situation. Issues / points of interest including the responses you mention are that we, as a species, are incredibly adaptive. We're also back to the primitive response. We imagine we're 'evolved' when in fact how we adapt is barely different from a million years ago.

It does mean, as you say, that missing out on that post workout meal makes little to no difference. However, to do so again and again for months or years will. Let's throw in what many think of themselves as Hardgainers. True Hardgainers are rare. Just as rare, or almost as rare, as the genetic freaks. Ditto the 'I've tried everything to lose weight' fat fucks.

When you have those fretting over the 'window of opportunity' aka a post workout meal vs a hardgainer having two meals a day and vastly underestimating their intake. Most Hardgainers are gonna say they train hard and eat right - it's BS. Their mental style is to argue about the speed of a rep when they ought to be eating a fkin extra sandwich.

I suspect we argue about detail in the freaks when we're dealing with averages. I've been around many a 350-400lb strength athlete and yeah they'll eat after a workout. But whether it's just 'another meal' or considered post workout... meh. And there's an awful lot of weight lost in those fasted cardio workouts... but maybe as much in those with a little carb too. It's cumulative (those little things over time adding up).

It's the probably 'wanting it all asap' thing again. Whereas I found out a long time ago that small gains (or losses) over a LONG ass time add up very nicely.

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TheChad said:
I like to use intermittent fasting as a tool, a way to keep total food in check on a weekly basis. If I have friends and family getting together on the weekend coming up, I will use intermittent fasting to restrict calories during the week because I know I’m going to over indulge on the weekend.
Click to expand...

As you infer that's really a week long version of calories in vs calories out. Eat less Monday cos I'm gonna eat cake Tuesday. Whereas this debate is 'fasting is special' lol
 
some people are stuck in the 80's still and don't get the concept of fasting.

thanks for posting all these studies, cannot wait to see what else gets posted in the future in this thread. it should be a sticky
 
bro we go 3 or 4 days no food on tanker sometimes if hurricane strand us in ocean. ain't shit to me.

only poosies cry if they can't eat everyday like a baby bish
 
Fasting allows to rest digestive organs, keep you lean and add muscle mass
 
JasonPriest said:
some people are stuck in the 80's still and don't get the concept of fasting.

thanks for posting all these studies, cannot wait to see what else gets posted in the future in this thread. it should be a sticky
Click to expand...

Some people fasted way back when wore bear skins.

And opinions change, studies differ.... who knew
 
the next study i wanted to have you take a look at will really piss off the meatheads. it shows that fasting will burn fat and also protect muscle tissue. in this study people (not rodents and not mice) fasted for 70 days. keep in mind this was NOT obese people who just got starved into caloric deficits, these are average joes who worked out and were in decent shape and included seasoned athletes who live for working out like us. it wasn't a study with just 8 fat people who starved themselves and lost weight. so that flies in the face of the theory that only fat people can lose fat with fasting. it took me some time to find this study cause it was buried on the internet (of course it pisses off supplement companies, food industry, and every meathead out there who wants to sell their bullshit $300 diet plans) but i will continue posting it over and over and over again to get it more looks.



to translate over the course of 70 days subjects lost an average of 4cm off their waist, that is a lot but it isn't like they turned into famined skinny people who look like they have a muscle wasting disease (sorry meatheads)

they overall lost an average of 6kg of fat mass and their fat free mass was flat. so did they GAIN muscle? no they didn't. but they also did NOT lose it. so they lost a boatload of fat and their muscle mass stayed the same. please tell me any time of PED free diet that can achieve this? it doesn't exist. you eat in a deficit you will lose both muscle and fat. you follow IIFYM you end up spinning your wheels. etc. so fasting is the absolute best way to recomp.

*** also i have to note that i read through the study and nothing else changed here, they ate the same foods, they had the same workout routines (or in some cases didn't workout if that is their lifestyle), if they drank soda, coffee, water etc. that didn't change. all that changes was they implemented fasting. so imagine someone who ate and trained optimally. it is something Rick brings up a lot since he does like to indulge in fast food, coffee, and sugars on occasion and still stays skinny year round thanks to his fasting

so how would you reading this benefit from this as someone who has a top notch training and diet already? you can do what we all love doing!! you could get even better results by following this type of fasting and add in some PED's to it.

now hypothetically let's say you wanted to take a break from PED's you could also do this for general health reasons and then once you complete the fast then hop on a cycle in top shape and really shred up! there are different ways to do it

let's say you wanted to recomp the shit out of your body. you would fast on day 1, feed on day 2, fast on day 3, etc. for 30 days, 60 days, etc. what i would do is take GW and do a light dose of test, EQ/primo, and var (optional). those 4 together. keep your workouts at 70% on feeding days and on fasting days do some light cardio.

you would transform yourself into an absolute freak doing that. you wouldn't blow up huge, but you would get absolutely ripped to shreds and have the best body of your life. and most importantly your
 
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now a lot of people cannot figure out why you don't lose muscle when you fast. this chart below tells us why and it has to do with how our bodies have evolved over the past 2M years. it is the same reasons humans have survived droughts, floods, volcanos, viruses, disease, climate changes, hurricanes, tornadoes, famine, etc. in fact we haven't just survived everything the planet has thrown at us, we have thrived and there are more humans today then ever. i guarantee it wasn't because we couldn't go a day without food lol

this chart below shows what happens during a fast. notice how GH spikes up hard and how fat loss keeps rising in a linear fashion. we know, and again i will piss off the meatheads, that insulin and hgh run inverse to each other. so when you eat gh drops, and when we fast gh rises. but this chart explains why we hold onto muscle during a fast and burn fat like crazy.



besides the whole fat/muscle discussion (which isn't even the best benefits of fasting) look at autophagy/cell benefits. they rise after a couple days and stay elevated so the longer you stay fasted the more benefits of that you will get. that nagging injury that you can't shake? fasting will help. immune system is lagging? fasting will help. afraid of cancer? fasting will help. gut issues? fasting will help.. i've known countless people with crohns who have been able to control it or even cure it thanks to fasting. (i will find the study on this as well which is also buried) eye sight and mental changes? fasting will help. i've seen so many people say their eye sight was improved after a long fast. so many people have had amazing benefits to fasting. in the wild when an animal is sick or hurt they will burrow into a spot and fast for days to heal themselves, now you know why this happens, its their instinct! but humans are too smart for our own goods

the next lesson in the next day or two will be about insulin sensitivity and diabetes. we all have relatives with these issues, in fact 33% of americans are diabetic or pre diabetic. and that number continues to rise. so it effects all of us. stay tuned...........
 
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I love this thread especially because there are actual studies linked and charts pictured. So much better than the typical bro science, lol. Keep this one going Steve.
 
as promised here is the info on insulin sensitivity i talked about

how does it effect bodybuilders? the more you use/abuse steroids over time the more your body will become insulin resistant. this means it will become harder and harder to not become dependent on eating every 2-3 hours and being a slave to food, it also increases your chances of type 2 diabetes, and makes it harder and harder to lose fat. this is why i have argued that fasting is important for bodybuilders, even those who do follow the 8-10 meal a day eat every 2 hour thing. if you do some fasting here and there it will make life so much easier on yourself as you age. this is why you see on survival shows the big muscle meatheads have to tap out the first day from exhaustion, they simply have trained their bodies to become extremely weak and insulin resistance. fasting makes your body STRONG. so even if you are a huge meathead throwing in some fasting here and there helps to offset this weakness.

let's take a look at the studies

https://www.sciencedirect.com/science/article/pii/S1550413118302535

in this study prediabetic men followed either a time restricted window of 12 hours vs. 8 hours. they ate the same food as before, they kept the same weight but amazingly the ones that did 8 hour window had dramatic improvements in their insulin levels, blood pressure and extreme increases in insulin sensitivity. this flies in the face of those who think calories in over the course of the day is all that counts. well those people are WRONG, unless you are so short sighted that you don't grasp the difference. it matters how many hours of the day you eat, EVEN IF YOU EAT THE SAME EXACT CALORIES!!

now why does this happen? well the easy answer is when you are in a feeding window your insulin rises and stays elevated for hours after you are done eating. so if you eat in a shorter time frame your insulin stays lower. you also keep glucagon elevated and hgh elevated too. again so you ask why does it happen? it is because of SURVIVAL. these are evolutionary traits humans have developed over the course of millions of years. your body wants to store food to be used at a later time, it is what has kept humans around for so long. this is exactly why fasting doesn't burn off your muscle lol, in fact fasting will PRESERVE as much muscle as possible and use your fat instead.

now let's take a look at studies that were done on people and how it effected their blood sugar and insulin levels.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832593/
https://professional.diabetes.org/a...es-peripheral-not-hepatic-insulin-sensitivity

Intermittent Fasting Increases Peripheral but not Hepatic Insulin Sensitivity Cycles of feast and famine wer Cycles of feast and famine were common in earlier days. To guarantee survival, metabolic adaptations to these opposing feeding states are indispensable. It has been shown that intermittent fasting (IF) in humans increases whole body insulin sensitivity without affecting body composition or body weight. Whether this is caused solely by an increase in peripheral or hepatic insulin sensitivity or both is not known. To explore the effects of IF on glucose metabolism, we studied glucose fluxes after a period of two weeks of IF and a standardized eucaloric diet (SD).
Eight healthy lean male volunteers underwent a two step (insulin infusion 10 mU/m2 x min and 40 mU/m2 x min) hyperinsulinemic euglycemic clamp using stable isotopes after two weeks of a SD and after two weeks of IF. Caloric intake per 48 hrs was similar to avoid changes in body weight. Data are presented as median [min-max] and comparisons were calculated using the Wilcoxon Signed Rank Test.
Basal plasma glucose levels tended to be lower after SD compared to IF (4.7 [4.0 - 4.9] vs. 4.8 [4.7 - 5.3] mmol/L respectively, P = 0.09. Basal endogenous glucose production (EGP) did not change (SD 10.4 [9.6 - 13.9] µmol/kg x min vs. IF 11.4 [10.0 - 13.9] µmol/kg x min, P = 0.67). EGP during the low dose insulin infusion was equal after SD and IF (1.9 [0 - 6.7] vs. 2.6 [1.7 - 5.9] umol/kg x min resp, P = 0.575) while peripheral glucose uptake (Rd) was significantly lower after SD compared to IF (21.4 [16.5 - 35.7] vs. 27.3 [20.4 - 36.5] µmol/kg x min resp., P = 0.05). During the high dose insulin infusion, no differences were found in EGP and Rd after SD or IF. No differences were observed in lipid and glucose oxidation rates or non oxidative glucose disposal. Plasma FFA were (SD vs. IF): basal: 0.33 [0.12 - 0.55] vs. 0.31 [0.20 - 0.40] mmol/L , P = 0.889, during low dose insulin: 0.035 [0.01 - 0.14] mmol/L vs. 0.03 [0.01 - 0.07] mmol/L, P = 1.00 and completely suppressed during the high dose insulin.

this is incredible information and shows that even if you don't eat super clean, simply eating in a window makes a huge difference. you why so many who have used fasting and time restricted eating have CURED their pre diabets and type 2 diabetes. always make sure when you get bloods you check your glucose, many of you reading this have numbers over 95 which is the danger zone. you need to correct this or it will catch up to you, today 33% of americans are pre or post diabetic. that is due to our eating styles
 
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Steve, I agree, it really does matter how many hours of the day you eat. It's simple insulin release science here.

I see guys eating too long and too much. Fasting and controlling food intake is crucial for a healthy bodybuilder.
 
bro i used to think fasting for poosies, but now change mind, now if you don't fast you a poozy weak as fuck. in military when i served we got days with no food in desert, lucky to find cactus to eat. now people bish if they don't eat after 1h lol
 
Fasting is important tool for bodybuilders and everyone else
 
the next thing is cancer and autophagy and how important it is to do long fasts, not just eat daily in a time restricted time frame. you still need to do longer fasts to achieve this so it is false when people say you should only fast less than 24 hours. WRONG. it is crucial you fast longer a few times a year to get these benefits. at the 20 hour mark autophagy starts then accelerates until day 5 then levels off. so the longer you fast the more autophagy will occur and more bad cells (cancer) dies out and you create strong healthy cells

Yoshinori Ohsumi won the nobel prize in medicine for showing that fasting creates autophagy.

https://www.nobelprize.org/prizes/medicine/2016/press-release/

Thanks to Ohsumi and others following in his footsteps, we now know that autophagy controls important physiological functions where cellular components need to be degraded and recycled. Autophagy can rapidly provide fuel for energy and building blocks for renewal of cellular components, and is therefore essential for the cellular response to starvation and other types of stress. After infection, autophagy can eliminate invading intracellular bacteria and viruses. Autophagy contributes to embryo development and cell differentiation. Cells also use autophagy to eliminate damaged proteins and organelles, a quality control mechanism that is critical for counteracting the negative consequences of aging.

Disrupted autophagy has been linked to Parkinson’s disease, type 2 diabetes and other disorders that appear in the elderly. Mutations in autophagy genes can cause genetic disease. Disturbances in the autophagic machinery have also been linked to cancer. Intense research is now ongoing to develop drugs that can target autophagy in various diseases.

Autophagy has been known for over 50 years but its fundamental importance in physiology and medicine was only recognized after Yoshinori Ohsumi’s paradigm-shifting research in the 1990’s. For his discoveries, he is awarded this year’s Nobel Prize in physiology or medicine.

>>>>
now I'm not gonna post that fasting is a magical cure for cancer because it isn't, i mean if you grow up near a coal mine, drink polluted water with cancer causing chemicals your whole life, smoke, drink, and eat bad food its gonna be tough to just do a fast and magically cure it.... but i will strongly tell you with confidence that fasting will lower your chances of cancer and make it awfully hard on those cancer cells to grow. this is important because anabolic steroid use and rises in estrogen and androgens do fire off and feed cancer cells and so does a bodybuilder diet. so for a bodybuilder, again if you want to achieve balance it is crucial to implement fasting. a typical bodybuilder should do 2 long fasts per year of 5 days or more when they are off cycle.

here are some studies that show have effective fasting is for cancer

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4982776/
fasting helped lower breast cancer from coming back and also dying from it

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476366/
fasting helped make chemo more strong against cancer

https://www.medicalnewstoday.com/articles/324169#improving-insulin-sensitivity
fasting helps lower glucose in the blood which cancer feeds on


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5066235/
fasting creates autophagy (this was already proven so its obvious)

amazingly the past few years cancer researchers have come to the realization that fasting used in conjunction with cancer fighting weapons has given their patients a better chance of survival. its amazing that they just now figured this out. the reason it took this long is there is no profit in telling someone to fast, it is sad but true. so nobody is ever going to push it for that reason. i know doctors who fast themselves, but do not tell their patients to fast. doctors do not like telling patients how to eat, it just isn't part of modern practice. so it is important that you do what you gotta do yourself and know what you are putting in your body
 
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I use to never fast until I came here and read about everyone talking about the benefits to it. I use it weekly now maybe a 24 hour once a week to try to reset everything and I can definitely tell a difference after doing a 24 hour fast.
 
I've gone down the rabbit hole on this and found that autophagy is completely necessary for muscle growth. Muscle cell regenerates their cytoplasm and organelles during autophaygy making them more efficient.
 
the next lesson i want to talk about is how fasting helps with gut health

most people in the USA have poor gut health, add to that our poor diets and the way anti biotics are given like candy and now you got a problem. now i'm not saying that you should never use anti biotics, but i'm saying you should use them WHEN NECESSARY ONLY. ultimately you need to sit down with your doctor and decide if it is really necessary but its likely you have taken too many of them in your lifetime which has hurt your gut biome.

and if you follow a bodybuilder style of diet there is little doubt you are on that list. as i've said you can still eat a bodybuilder style of diet, but you should also throw in fasting in there too. did you know that when you have poor gut health you are unable to absorb vitamins and minerals properly? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601187/ this is why you see bodybuilders who have poor vitamin and mineral health. this is why you see meat eaters who are magicaly b12 deficient. guess what? just throwing more minerals and vitamins at your body won't solve it if your gut health is compromised.

we have gut biome in our stomach and there must be a proper balance. when you fast for 2 days or more those gut biome actually start to die off :( poor gut biome, i feel awful killing those tiny guys. however it is important to remember that killing your weak gut biome and replacing them with the stronger guys will make your gut health much better.

another aspect is that when you eat it causes inflammation. ever notice when you wake up after not eating all night your stomach is flatter, but after a meal your gut bulges out? that isn't your imagination. every single time you eat it causes inflammation, the more inflammatory the food is the worse. when you fast for let's say 5 days your gut flattens out cause fasting is anti-inflammatory. this is a huge boon for those who suffer from IBS, crohns and other gut 'diseases'. you may never cure these issues, but by implementing fasting you can CONTROL them. https://www.sciencedaily.com/releases/2019/03/190306171247.htm amazing how something logical like this isn't well understood. i've known people who have had crohns all their lives and put on horrible drugs to treat it, who have fasted and have been able to control it that way. check this out from the NE journal of medicine and also look up all the happy fasters who have reversed their crohns online. fasting will save your life! https://www.nejm.org/doi/10.1056/NE...=ori:rid:crossref.org&rfr_dat=cr_pub++0pubmed


here is a story of a person who reversed their crohns thanks to fasting when nothing else did and they explain exactly how they did it. http://mech.fsv.cvut.cz/~smilauer/Crohn_Smilauer_fasting_en.pdf

"Abstract
Crohn's disease (CD) is often considered to be incurable. After trying several methods,
restarting the body with fasting and going back in diet before year 1950. The whole procedure
started June 4, 2009. The first fasting took 38 days and has been repeated once/twice a year with a
shortening to 25 fasting days. Almost all symptoms of CD had disappeared after the first fasting and
disappeared completely after the next fasts. The third assumption implied changing a diet and
eliminating all food allergens and possible harmful food additives introduced primarily by food
industry after the WWII. In this regard, fasting simply restarts the body. Now my body works normally
with no CD indicators and on no medication"

this is awesome, years of abusing their gut health was reversed once they implemented fasting. that is the magic of fasting, it can quickly reverse a lot of health problems even if you did so much wrong before. i love to hear happy stories like this

>>>>>>>>>>>>>>>>


the other obvious fact of fasting is that when you eat a meal your body must now process that meal. there was a very bad movie that came out in the 90's with Chevy Chase called 'memoires of an invisible man'. don't rent it, it was awful. but one part of the movie the invisible man ate food and watched himself in the mirror and saw that food go down into his gut. it grossed him out so much he threw it back up. if only we could actually see all the shit we eat and how it absolutely destroys our gut health. then we would no longer eat things out of packages or fast food. and we would only drink good quality water from now on and nothing else.

you can test this out by eating a heavy/large meal before going and working out. let's say eat a few slices of pizza and a coke. when you go and workout you will struggle and seem slow. but wait, isn't food fuel for our bodies? when we workout we stress our bodies out as it is. by adding hard to digest foods it is going to use up energy that we cannot use. https://pubmed.ncbi.nlm.nih.gov/20613890/ now i've seen numbers anywhere from 10% up to 35% or more of our energy is spent digesting food. now before you get ahead of me know that using up energy to digest food is NOT A BAD THING! it is part of the calorie burn process. however, what IS a bad thing is when you are someone who wants to get in a killer workout and like in a video game where your energy level is lowered it harms your workouts. certain foods use up more energy than others obviously. obviously eating pizza with the dairy, gluten, sauce, garlic, etc. is gonna absolutely destroy your gut vs. eating some watermelon (99% water/fiber). so if you must eat before a workout go with the easier digestion idea.

athletes at the highest levels are smart enough to know they can get the most results from training fasted. that is why when you fast you put in the best workouts of your life. not only energy is high, but also you will burn fat quicker and more efficiently when you train fasted. this is why anyone from your normal gym rat up to Mr. Olympia athletes train fasted especially with things like HIT cardio which require a lot of energy

now some of you will say 'steve i have tried training fasted, i can't do it i get hypo'. well here is the thing. when you train your body to be like this then guess what will happen? the good news is you can train it the other way. it will take 2-3 weeks and it might be uncomfortable. but once your bodies switch goes off then it will be easy. also i suggest hydrating with good water with a pinch of salt/potassium. that will help balance your electrolytes
 
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the next series i need to go over before i get into the more specific fasting info is what breaks a fast. if you aren't going to do fasting correctly then you won't get the benefits.

i'm gonna go over supplements and drinks in this post

A: BCAA's

we all agree most supplements break a fast. i mean things like protein powder are obvious. but after the supplement businessmen got into the fasting fitness world now they want to push other supplements that they claim are okay during a fast. the main one i hear most is BCAA's. they claim they don't have calories which is a lie right off the bat. but regardless they most certainly destroy your fast in many ways

the biggest obvious red flag is that they spike insulin and kick you out of ketosis. which is kind of the point of fasting ;)
leucine stimulates glucose uptake for an hour, but hey you can try it out yourself if you don't believe me. grab some ketone strips and piss on them while you are in a deep fast and then take bcaa's and then watch your ketones crater on your next few pisses. so why would you go through the trouble of getting into ketosis to just ruin it for nothing? not to mention studies have shown your amino acids circulate more in the body while in ketosis. so not only are you kicking yourself out of ketosis by supplementing bcaa's but you are also actually lowering the amount by supplementing them. this is one of the things i have to smack my head against the wall on with people cause they don't understand that sometimes certain supplements actually hurt you more than help you. https://pubmed.ncbi.nlm.nih.gov/6761185/

another study that was done on a man who fasted 50 days. his ketones were high obviously and he took some insulin (please don't try this at home) around 8IU's worth. what happened was interesting so pay attention to the next link, but i will summarize as best i can and you will love this
for the next half hour his blood sugar and ketones crashed and there was a uptake of ketones in the brain while ketone production was halted. the guy didn't even eat or drink anything and it still happened!! so yes you can still kick yourself out of ketosis even while in a deep fasted state even without eating, all it takes is that slight insulin spike. so the lesson here is don't inject, eat, or drink anything that breaks a fast or you will interrupt it.

https://high-fat-nutrition.blogspot.com/2014/07/in-comments-following-previous-post.html

COFFEE/TEA beverages

this leads me to the next thing which is is coffee/tea, etc. okay on a fast. unfortunately if you want to get the most out of your fast the answer is absolutely not. coffee and tea still have calories in them, albeit tiny amounts. so you will be interrupting your fast if you consume them, even if it is for an hour or two. is it the end of the world? no. is it optimal? no. is it going to interrupt your fast? YES.

MULTI VITAMINS

the next one is multi vitamins. this one should be obvious if you understand what fasting is all about. but if you aren't that knowledgeable on fasting you might think 'hey i need my vitamins during a fast right?'.. well WRONG. the whole reason behind a fast is to STRESS YOUR BODY OUT to make it stronger. when you weight train that is what you do to your muscle to make it stronger. the body is the same way with fasting. so throwing vitamins at your body makes zero sense. but let's talk about the science. SIRT's are longevity genes that get triggered while fasting. when you take an antioxidant it actually blocks that trigger effect and the vitamin takes over. so the body becomes weaker cause it is depending on the vitamin and not the actual body cells to do the work. also most vitamins work better with food anyway, so save them for during your eating window and DO NOT TAKE THEM while in your fasting window. so i hope this makes sense why taking multi vitamins on a fast are a bad idea so please don't do it!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/ https://hdsa.org/wp-content/uploads/2015/02/13680.pdf

the only things you can mess with while water fasting are WATER and electrolytes. that is it.
 
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BCAAs do kick you out of ketosis for sure, any food will. Calories will boot you out of ketogenic state.
 
stevesmi said:
the next series i need to go over before i get into the more specific fasting info is what breaks a fast. if you aren't going to do fasting correctly then you won't get the benefits.

i'm gonna go over supplements and drinks in this post

A: BCAA's

we all agree most supplements break a fast. i mean things like protein powder are obvious. but after the supplement businessmen got into the fasting fitness world now they want to push other supplements that they claim are okay during a fast. the main one i hear most is BCAA's. they claim they don't have calories which is a lie right off the bat. but regardless they most certainly destroy your fast in many ways

the biggest obvious red flag is that they spike insulin and kick you out of ketosis. which is kind of the point of fasting ;)
leucine stimulates glucose uptake for an hour, but hey you can try it out yourself if you don't believe me. grab some ketone strips and piss on them while you are in a deep fast and then take bcaa's and then watch your ketones crater on your next few pisses. so why would you go through the trouble of getting into ketosis to just ruin it for nothing? not to mention studies have shown your amino acids circulate more in the body while in ketosis. so not only are you kicking yourself out of ketosis by supplementing bcaa's but you are also actually lowering the amount by supplementing them. this is one of the things i have to smack my head against the wall on with people cause they don't understand that sometimes certain supplements actually hurt you more than help you. https://pubmed.ncbi.nlm.nih.gov/6761185/

another study that was done on a man who fasted 50 days. his ketones were high obviously and he took some insulin (please don't try this at home) around 8IU's worth. what happened was interesting so pay attention to the next link, but i will summarize as best i can and you will love this
for the next half hour his blood sugar and ketones crashed and there was a uptake of ketones in the brain while ketone production was halted. the guy didn't even eat or drink anything and it still happened!! so yes you can still kick yourself out of ketosis even while in a deep fasted state even without eating, all it takes is that slight insulin spike. so the lesson here is don't inject, eat, or drink anything that breaks a fast or you will interrupt it.

https://high-fat-nutrition.blogspot.com/2014/07/in-comments-following-previous-post.html

COFFEE/TEA beverages

this leads me to the next thing which is is coffee/tea, etc. okay on a fast. unfortunately if you want to get the most out of your fast the answer is absolutely not. coffee and tea still have calories in them, albeit tiny amounts. so you will be interrupting your fast if you consume them, even if it is for an hour or two. is it the end of the world? no. is it optimal? no. is it going to interrupt your fast? YES.

MULTI VITAMINS

the next one is multi vitamins. this one should be obvious if you understand what fasting is all about. but if you aren't that knowledgeable on fasting you might think 'hey i need my vitamins during a fast right?'.. well WRONG. the whole reason behind a fast is to STRESS YOUR BODY OUT to make it stronger. when you weight train that is what you do to your muscle to make it stronger. the body is the same way with fasting. so throwing vitamins at your body makes zero sense. but let's talk about the science. SIRT's are longevity genes that get triggered while fasting. when you take an antioxidant it actually blocks that trigger effect and the vitamin takes over. so the body becomes weaker cause it is depending on the vitamin and not the actual body cells to do the work. also most vitamins work better with food anyway, so save them for during your eating window and DO NOT TAKE THEM while in your fasting window. so i hope this makes sense why taking multi vitamins on a fast are a bad idea so please don't do it!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/ https://hdsa.org/wp-content/uploads/2015/02/13680.pdf

the only things you can mess with while water fasting are WATER and electrolytes. that is it.
Click to expand...

nice post steve. i didn't know how bad of an idea it was to use vitamins on a fast. now i do. great post keep them coming
 
Fasting myths I hear a lot

let's go over some fasting myths and try to figure them out

*if you intermittent fast you must skip breakfast. not at all. you can eat breakfast with your kids/family if that is the only time you can do it, all you would do is skip dinner. one of the studies i will link showed that eating from 8am to 2pm and then fasting rest of day gave the most optimal results. granted this strategy may not work for a lot of people and i prefer to do it later in the day, still this is an option https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/

* don't workout hard during a fast. while in a fast your body is under stress, so is it smart to stress it more by working out? this only applies if you are using your fast to repair and recover an injury. if your goals from the fast don't involve injury repair then you are free to workout as hard as you want as long as you are hydrated. if you sweat during your workout then you may have a hard time replenishing and in my experience you want to avoid a vigorous workout if you fast longer than 2-3 days https://pubmed.ncbi.nlm.nih.gov/27459862/

*taking ketone supps during a fast. this might seem smart, i mean you take them you will increase fat. i once interviewed a dude on my podcast years ago who pushed these supps and at the time i didn't have the knowledge to challenge him so i did my own homework which i am now sharing with you. when you burn fat for fuel and your insulin levels are low you won't use enzymes the way you normally would. add to this when you take in exogenous ketones you actually stop lipolysis. when you take in ketones exogenously you create a negative feedback loop. so again sorry to the supplement people but you are wrong once again https://www.ncbi.nlm.nih.gov/books/NBK493179/

*breaking your fast with fats. here is the thing when you fast your digestive enzymes drop while fasting 50% or more. the longer your fast, the more it happens. makes scientific sense right? the problem with breaking your fast with fats is that they take a lot of bile to break down, which you won't have once you break your fast. you want to absorb once you break the fast. so i recommend you eat easy to digest things like melon which are 99% majority water and fiber. https://www.sciencedirect.com/science/article/pii/S1095643305002163
 
How do you get yourself through a 3 day fast. I can barely make it 24 hours.
 
How to prolong fast

I follow time restricted eating daily, this means I eat in a window of 2-7 hours. some people will go as much as an 8 hour window which is decent but i prefer to recommend a tighter window especially considering our lifestyles. right now for example I will eat from 11am till 4 or 5pm. i like to train either before my first meal or before my last meal. it depends on my schedule. this works good for me cause i go to sleep around 10pm and can evacuate before bed and have a really good restful sleep without my stomach needing to digest anything and do more work.

as I have showed you earlier in the thread with studies just this time restricted feeding aka intermittent fasting isn't enough to get all the benefits of fasting. once again her is the hourly chart of what happens when you fast.



as you can see the deep benefits of fasting don't start until atleast 20 hours and then get better and better. so if you just intermittently fast you get SOME benefits since they start at 10 or 12 hours. but if you want to do a lot more good in your body like a deep autophagy, deep ketosis, HGH skyrocketing and burn the shit out of fat cells, etc. you need to go longer than 20 hours.

for a normal gym rat or bodybuilder i recommend atleast a 24 hour fast once every 2 months. a lot of guys do it every other week or ever 3 weeks. and then you can thrown some longer fasts 1-3X per year. the longest one i did was 19 days and boy was that one fun. i didn't want to stop it cause i felt so amazing on it. https://www.evolutionary.org/my-19-day-water-fast-story/

before you do a long fast like this you need to realize that aiming for X days isn't the way i recommend doing it. you need to take it 1 day at a time. things happen on a fast that require you to stop. also get some 24 hour and 36 hour fasts under your belt so you start training your body

so just for cliff notes when you prolong fast the first thing you should do is get good quality water. don't use filtered water and don't use crappy brand of waters. 365 brand and Fiji are the best 2 waters i recommend. you need those minerals that are in the water and when you drink filtered water you aren't getting that. the next thing you should do is get good quality salt and cream of tartar (potassium), these electrolytes can be added to your water to give you benefits.

the first day you fast should be easy since you are already used to going 24 hours. the 2nd day starts getting hard as hell, and the 3rd day gets easier. it is annoying and stressful to your body but push through it and when you feel like you can't take it go for a light walk and drink a bunch of water and electrolytes and it will pass. you really aren't hungry here, it is your body actually cleansing itself.. think about it that way. that feeling you have which you have learned means eat will pass. by the 4th day your appetite is gone and you are in a deep ketosis. the mere smell of food will make you not want to eat. your main issue from here becomes controlling your HR and BP. you may notice in the morning it spikes, this is normal as your body is in a flight or fight mode. just hydrate and make sure you are keeping yourself calm. I love being in a deep ketosis, it is a zen feeling. your mind works so well and you will find yourself requiring much less sleep since your body is saving so much energy digesting food. your workouts will be incredible, it is a nonstop feeling that you get post workout when you prolong fast. your energy is incredible and you feel 'high' this is from all the things going on in your brain.

eating is habitual so get your mind away from triggers such as tv watching or even avoiding people as much as you can. a lot of people like to go to fasting resorts for this reason to get away from the daily rigors of life. i find myself opening my fridge up a lot while fasting just out of habit lol. so you could do what i do and empty out your fridge and keep it empty.

take it one day at a time, if you need to break your fast then do it. if your HR and BP get out of control, if you are experiencing dehydration issues, headaches, etc. but if you are just uncomfortable that isn't a reason to break a fast

my last fast i had planned on going 10+ days but cut it short at 6 days cause i felt like it was enough for me at that time. the next one could be 5 days where i decide to keep it going. be FLEXIBLE with fasting. i've had to break fasts early due to life issues, it happens.
 
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I've been busy as hell lately but i got a few minutes to post some more info

fasting is way more effective for weight loss then just cutting calories. in fact with fasting your don't damage your metabolism the way eating in a deficit will. so following a 500 calorie diet and crashing calories vs. just fasting doesn't even come close to effectiveness. when you eat in a crash diet you will lose muscle, but with fasting you KEEP MUSCLE! big difference

https://pubmed.ncbi.nlm.nih.gov/21410865/

but steve how could fasting not crash your metabolism too?

it is because when you fast your body goes into fight or flight mode. you get a huge boost in adrenaline and neurotransmitters that is how, eating in a calorie deficit does NOT do that at all. so why would you suffer and eat a stupid crash diet where you eat 500 or 1000 calories a day when you can just fast and be much more comforatble and get superior results short and long term?

https://pubmed.ncbi.nlm.nih.gov/10837292/

this is why people from your run of the mill weekend jogger to professional bodybuilders implement fasting in their training too. if you eat before cardio for example your body now has to digest that food, and if you do hard cardio that food is going to want to get evacuated one way or another. this is why if you ever eat a meal before leg day or a run you throw up. so athletes are smart enough to realize it makes more sense to go into those hard sessions fasted, plus fasted cardio will burn more fat then had u ate a meal then went for it. but even besides that you will have MORE energy and MORE power to your workout when you train fasted because your brain will be firing off all those neurotransmitters. it is the same logic as an animal in the wild who hunts for food, they don't hunt when they just ate a meal, they hunt when they are 'hungry'. that is when they have the most energy. imagine in nature if animals only hunted after a meal, their species would go exctinct from starvation lol. so would have humans, that is how it works in mother nature.

so fasting is a weapon you need to be using both in your fat loss and training situations
 
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stevesmi said:
I've been busy as hell lately but i got a few minutes to post some more info

fasting is way more effective for weight loss then just cutting calories. in fact with fasting your don't damage your metabolism the way eating in a deficit will. so following a 500 calorie diet and crashing calories vs. just fasting doesn't even come close to effectiveness. when you eat in a crash diet you will lose muscle, but with fasting you KEEP MUSCLE! big difference

https://pubmed.ncbi.nlm.nih.gov/21410865/

but steve how could fasting not crash your metabolism too?

it is because when you fast your body goes into fight or flight mode. you get a huge boost in adrenaline and neurotransmitters that is how, eating in a calorie deficit does NOT do that at all. so why would you suffer and eat a stupid crash diet where you eat 500 or 1000 calories a day when you can just fast and be much more comforatble and get superior results short and long term?

https://pubmed.ncbi.nlm.nih.gov/10837292/

this is why people from your run of the mill weekend jogger to professional bodybuilders implement fasting in their training too. if you eat before cardio for example your body now has to digest that food, and if you do hard cardio that food is going to want to get evacuated one way or another. this is why if you ever eat a meal before leg day or a run you throw up. so athletes are smart enough to realize it makes more sense to go into those hard sessions fasted, plus fasted cardio will burn more fat then had u ate a meal then went for it. but even besides that you will have MORE energy and MORE power to your workout when you train fasted because your brain will be firing off all those neurotransmitters. it is the same logic as an animal in the wild who hunts for food, they don't hunt when they just ate a meal, they hunt when they are 'hungry'. that is when they have the most energy. imagine in nature if animals only hunted after a meal, their species would go exctinct from starvation lol. so would have humans, that is how it works in mother nature.

so fasting is a weapon you need to be using both in your fat loss and training situations
Click to expand...

Nice post. keep posting man, this is gold info!!!

would like to hear more about prolong fasting too
 
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the next benefits of fasting i want to touch on are the ways it can help you shake off the poor habitual and psychological relationships you have with food

when you were a baby/kid you may have grown up in a situation where everytime you cried, whined, bitched, etc. your parents stuck a baby bottle in your mouth or bought you ice cream etc to shut you up. but the truth is our ancestors who had a crying baby or kid didn't have the ability to just grab a baby bottle out of the fridge or drive you to mcdonalds or dairy queen to buy you a flurry. in those days food was scarce and if you wanted to eat you had to find your own food. also let's be honest in today's modern society of excess food you can walk into any families house with kids and see 10 cereal boxes, a pantry with sweets and a freezer with 5 different ice creams. and that is univeral even among the poorest of us or wealthiest. now i'm not gonna get into how to raise your kid, cause that isn't the point of this. but my point is we have trained ourselves to be addicted to foods and terrified of feeling 'hungry' . the previous generations didn't have that mindset AS MUCH. i can remember growing up my grandma wouldn't let me snack before lunch/dinner, she didn't want me spoiling my appetite. even though i was hungry she still didn't let me eat, however with my parents i always had a packed fridge and pantry so i could eat anything i wanted at anytime. because of this I am many others developed toxic eating habits which i carry into adult hood. today you can LITERALLY eat WHAT YOU WANT WHEN YOU WANT based on what mood you are in or a craving

combine that with piss poor advice in my teenage years where coaches would tell us to 'carb up' the day before a game, or they would feed us pizza before a game (horrible, imagine how we would have played had we been fed proper nutrition) when it comes to working out and training i always used to be obsessed with carbing up. however once i learned about fasting it opened up an entirely new weapon where i didn't need to be dependent on food to run my life. "i got a workout at 5pm, shit i gotta make sure i get in my calories, carbs, and protein ahead of it or else!" or "i have an early day tomorrow, need to make sure i eat a huge meal for dinner and then wake up extra early to eat my breakfast, after all it is the most important meal of the day!" of course this is what many of us have believed for a while, it makes you dependent on that food. most of you reading this have never gone a day without eating, to you that is absurd but to me having fasted the past dozen years it is no sweat.

i don't let food run my life anymore, cravings for food are almost entirely gone and even if i have them i am mentally strong enough to let it pass. this can ONLY happen once you fast a few times and realize that YOU have the power over your hunger and not the other way around. you will find out there is a normal up and down effect of how these hunger hormones operate in the body and once you prolong fast you see how they drop significantly once you reach a deep ketosis. you realize it wasn't actually hunger you felt the whole time in the sense that you are starving, but rather it is a combination of habitual eating habits that you developed throughout your life.
and you accept that you can still get in a great workout even without food. you also will develop a strong respect for food and choose much better options down the line. you will food prep better, and eat more of those nutirtious foods you may have used to not liked. in the end when you break a fast there is no better feeling then what you will experience cause you will appreciate it so much more in the future.
 
Steve well said. I think there is a LOT of food addiction and fasting really helps improve food addiction, for life.

It's all about easier self control in the end.
 
stevesmi said:
the next benefits of fasting i want to touch on are the ways it can help you shake off the poor habitual and psychological relationships you have with food

when you were a baby/kid you may have grown up in a situation where everytime you cried, whined, bitched, etc. your parents stuck a baby bottle in your mouth or bought you ice cream etc to shut you up. but the truth is our ancestors who had a crying baby or kid didn't have the ability to just grab a baby bottle out of the fridge or drive you to mcdonalds or dairy queen to buy you a flurry. in those days food was scarce and if you wanted to eat you had to find your own food. also let's be honest in today's modern society of excess food you can walk into any families house with kids and see 10 cereal boxes, a pantry with sweets and a freezer with 5 different ice creams. and that is univeral even among the poorest of us or wealthiest. now i'm not gonna get into how to raise your kid, cause that isn't the point of this. but my point is we have trained ourselves to be addicted to foods and terrified of feeling 'hungry' . the previous generations didn't have that mindset AS MUCH. i can remember growing up my grandma wouldn't let me snack before lunch/dinner, she didn't want me spoiling my appetite. even though i was hungry she still didn't let me eat, however with my parents i always had a packed fridge and pantry so i could eat anything i wanted at anytime. because of this I am many others developed toxic eating habits which i carry into adult hood. today you can LITERALLY eat WHAT YOU WANT WHEN YOU WANT based on what mood you are in or a craving

combine that with piss poor advice in my teenage years where coaches would tell us to 'carb up' the day before a game, or they would feed us pizza before a game (horrible, imagine how we would have played had we been fed proper nutrition) when it comes to working out and training i always used to be obsessed with carbing up. however once i learned about fasting it opened up an entirely new weapon where i didn't need to be dependent on food to run my life. "i got a workout at 5pm, shit i gotta make sure i get in my calories, carbs, and protein ahead of it or else!" or "i have an early day tomorrow, need to make sure i eat a huge meal for dinner and then wake up extra early to eat my breakfast, after all it is the most important meal of the day!" of course this is what many of us have believed for a while, it makes you dependent on that food. most of you reading this have never gone a day without eating, to you that is absurd but to me having fasted the past dozen years it is no sweat.

i don't let food run my life anymore, cravings for food are almost entirely gone and even if i have them i am mentally strong enough to let it pass. this can ONLY happen once you fast a few times and realize that YOU have the power over your hunger and not the other way around. you will find out there is a normal up and down effect of how these hunger hormones operate in the body and once you prolong fast you see how they drop significantly once you reach a deep ketosis. you realize it wasn't actually hunger you felt the whole time in the sense that you are starving, but rather it is a combination of habitual eating habits that you developed throughout your life.
and you accept that you can still get in a great workout even without food. you also will develop a strong respect for food and choose much better options down the line. you will food prep better, and eat more of those nutirtious foods you may have used to not liked. in the end when you break a fast there is no better feeling then what you will experience cause you will appreciate it so much more in the future.
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bro I sum yo article up easy

people just poosies. i go days with no food on tanker last year during hurricane, no helicopter to bring food. i still workout 3 hour a day and work on rig 20 hours a day. no food at all
 
Great advice to do fasting, it fixes a lot of health problems
 
Guys don’t truly understand how beneficial it can be to incorporate fasting into your routine.
 
Such a great point on the mental aspect and how food can run our lives. One of the reasons it is really tough to fast when you first start out is because all you think about is food. Once you get through that part, you realize how much of your day revolved around food or thinking about food. With a clear mind you are able to focus on so much more.
 
so while i have a few minutes i wanted to write out some TIME RESTRICTED EATING (intermittent fasting) strategies to follow on your daily grind

I kind of hate terming time restricted eating as intermittent fasting, seems like a lot of guys out there are giving a lot of bad info on 'intermittent fasting' IF on both sides of the aisle. so i prefer to call it TRE or TRW(time restricted eating/window)

TRE simply means you are eating in a time restricted window. the big popular push i see is 16/8. in that format you fast for 16 hours straight then eat 8 hours. now if you read the earlier studies you will understand that 16/8 cannot mean you fast 8 hours, eat 4 hours, fast 8 hours then eat 4 hours. no that doesn't fly because once you break that fast it takes time for the body to get back into that fasting mode to bring you those benefits. so you have to fast 16 hours STRAIGHT, not an overall time.

I don't like 16/8 at all, it isn't long enough.
this chart shows that the benefits of fasting aren't tapped into enough at 16 hours. you need to push it closer to 20 hours. so 18/6 is much better, 20/4 is much better. even 22/2 is ideal. and there are guys who even do 23/1 which is 1 big meal a day. (Mike Rashid dubbed this OMAD dieting), I follow anywhere between a 1-6 hour eating window daily. this is how we are supposed to eat as humans so you will notice a huge change in your energy, health, etc when you switch to this style of eating.

most Americans do a 10/14 style of eating at best. you can drive around to IHOP/denny's and see all the people there bright and early for their breakfast at 6am with a later dinner at 9pm so that would be 7 hours of fasting while they sleep only, and a lot of bodybuilders do even 8/16 style of eating 16 hours out of the day and fasting only 8. hell they even get up at night to eat so some do 4/20 lol. this is one of many reasons bodybuilders have such horrible insulin sensitivity, destroyed guts, and a myriad of health issues. even if you do this type of eating it is important to switch to some sort of fasting to attempt to balance the damage to your body, hence why Mr. Olympia top 3 competitors Hadi Choopan and Big Ramy (2 time Mr. O champ) take their fasting very seriously. they know that eating the way they have to to get huge means they have to attempt to balance things out too with fasting

changing up your daily TRE is not only okay but it is recommended. some days you might have a 1 hour window, some days 6. and some days due to family obligations or whatever you might even go to 8. but generally i want you to keep it 6 hours or less.

as far as your training you may find it difficult to train while fasted for the first 2-3 weeks, but trust me your body will make the switch and once you do then you will never want to train after a meal again. for me i weight train midday, my private gym opens at 10am but also my break from work is usually midday. so i will fast all morning then train midday, then eat a meal about an hour after my workout, then eat in a 1-6 hour window after that. i like to have my last food atleast 2-3 hours before bed and i evacuate and shower before bed. that works great for me.

you can weight train in the morning or evening, it does not matter. just make sure you try your best to fast ahead of your workout then eat after. if that schedules doesn't work for you then it is okay, you can always eat in your window before training. example let's say you workout at 6pm (like most people do after their day jobs) then you can eat in a window from 12-4 then workout at 6 and then fast overnight. (don't believe you must eat after a workout or else blah blah blah, that is just bro science) or you can eat a meal at 4pm then workout at 6pm, then eat a meal afterwards at around 7-8pm, that will still put you in a 4 hour window. so play around with this and see what fits your schedule best. just make sure you are drinking water during your fast and you can also add in some salt and cream of tartar to balance electrolytes especially if you sweat while training.

next post i will get into more intermediate and prolong fasting
 
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The next way to fast is 'prolong' fasting

Now I like to do a prolong fast a few times a year. that really does a lot of good stuff in the body

prolong fasting is going to be necessary to get the DEEP benefits of fasting.

again I will post this chart. your benefits start accelerating after 24 hours and really get better and better as you go along.



there are things that you are missing out on when you only do fasting under 20 hours

1. cell death. you can confirm this with simple bloodwork. you will notice WBC's drop into a prolong fast. now to someone who doesn't understand health they would assume that is a bad thing right? well once you break the fast new and strong ones form. so imagine replacing your old army with fresh 20 year olds, that is what you are doing. this is the magic of autophagy. you also kill off the bad cells like cancer cells which do not come back. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608686/ this is why someone like me who does this type of fasting has such a strong immune system. many cancer clinics are implementing fasting with their chemo for this reason

2. gut health. your digestion system starts shutting down around day 2/3 area. this can be evidenced when you break your long fast and make a mess in the bathroom. yeah it is that bad. this is why when you break a long fast you better not eat anything that is hard to digest. i have broken fasts eating too much food and it didn't work well for me. eat stuff like melons that are easy to digest when you break your fast. the benefits of your gut shutting down like this is it gives the body a chance to repair all the damage you have done over the years over eating, eating too much protein, eating a bodybuilder diet, etc. people who have developed crohns, ibs, etc will benefit incredibly well to prolong fasting. it is anti inflammatory in the gut, it also repairs intestinal stem cells (see studies earlier in the thread)

3. fat burning! this is the big one. I am currently on day 3 of my prolong fast as i write this and i'm on my 3rd piss of the morning and see below how many ketones i am pissing out. 24 hours you start pissing some out, but by day 3 look it is very high ketones. you can buy these ketone strips from any drug store and test out your own piss. a short 20 hour fast won't yield much of any ketones sorry. if you want to burn that fat you gotta go long.




also we know from the science that keto dieting is an absolute joke compared to prolong fasting. you will increase ketones 20X more than a keto diet will and get way faster results. what are ketones? ketones are acids that build up in the blood and we urinate out. the higher they are the more it indicates the body is attacking fat and breaking it down. in laymans terms my body is currently pissing out fat at a dizzying speed that is unmatched by a caloric deficit diet or keto diet. each piss i take i view as more fat going down the drain! again you won't get this by only fasting 16 hours lol

https://pubmed.ncbi.nlm.nih.gov/21410865/

4. HGH!! . as illustrated by the chart above you get a huge boom in hgh production when fasting that you will never see in your life otherwise. it rapidly rises for 5 days. https://www.eurekalert.org/news-rel...s to protect lean,nearly 2,000 percent in men.
the study showed that HGH works to protect lean muscle and metabolic balance, a response triggered and accelerated by fasting. During the 24-hour fasting periods, HGH increased an average of 1,300 percent in women, and nearly 2,000 percent in men.


5. blood glucose /insulin. during a prolong fast your insulin drops steadily but does not crash. so a short 16 hour fast won't cut it at all. it is still better than nothing but the long fasts is where the magic happens. you will train your body to become insulin sensitive and make it easier in the future to burn fat. this is why fasting gets easier and easier as you go. i'm on day 3 of my fast and its super easy for me, but if you are new it might be kinda hard at first but your body gets used to it.

6. muscle cells! you know that your muscles have cells right? well lets use autophagy to replace those old muscle cells with some fresh troops. this is why when you fast you will grow more muscle over time. now during the fast obviously your muscles will flatten out bigtime, that isn't a great mystery. i posted progress pictures during my 19 day fast log on here, however once i broke my fast my muscles got full after 2 days and looked bigger and more shredded

7. skin, do you have any loose skin on your body? well fasting is your answer. it will tighten up that skin and make your skin/nails more healthy

8. anti aging: this goes with the cell rebooting in our bodies. this is why people in blue zones live to 100 and do a ton of fasting. brain health has been shown to improve a lot. https://pubmed.ncbi.nlm.nih.gov/23755298/



so as you can see by the above just doing time restricted eating (intermittent fasting) isn't gonna cut it. I do that daily already, but you also gotta do longer fasts to get the incredible benefits. try a 3 day fast, then a 5 day fast. and then push for even longer at some point once you get used to 24 and 36 hours. it is a lot easier then you think. if i can do it, then YOU can do it. take it 1 day at a time. stay hydrated with good quality water. you can add electrolytes to your drinks too. never plan a long fast, always take it 1 day at a time and break it when needed with melon. if you don't stay hydrated expect to have issues. also if you are not in good healthy DO NOT prolong fast YET. start with shorter fasts and work your way up for sure.
 
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just thought I would update. I'm on day4 on my fast, although technically it is 4 1/2 days since my last meal was on the 2nd

bowel movements have stopped. did not go yesterday or this morning

that is a good sign, means my digestion system has stopped and my gut is repairing itself. always a great thing. also means autophagy is in full force. the interesting thing too is i can remember the first times i did prolong fasts i def had bowel movements 5 days into them, so this time i have less shit literally in my system. proves how healthy and on point my diet has been and how much fasting consistently scrubs your body. in other words i'm way healthier today then i was before

yesterday i had a couple cravings for food (spaghettie and a tart from whole foods) which i have eaten twice in the past year around the holidays at peoples homes.. the cravings passed within 10 minutes. this is my brain playing tricks on me which shows you how much even eating 1 less than ideal food can be wired into your brain goin forward. had a discussion about this with my co-host ricky on the podcasts, he is confident this is my brain saying go find food which is in our animal instincts. i'm gonna research this more, i think it is interesting but just shows you have fasting is in our DNA and what allows every animal to hunt and search for food even while 'starving'

i feel great otherwise. morning dehydration is an issue, i got up once and drank some water, but going 7-8 hours only drinking water once will make you dehyrated during a fast as you are expelling more then you are getting in. i am drinking as much water as i can this morning and adding in electrolytes. it is important to stay cool and not sweat during a fast. don't spend time in the hot sun, etc. this is why i only fast during the cooler months, never during the hot months. the only other issue is elevated heart rate comes and go's. that is gonna be part of prolong fasting as your body is spitting out tons of adrenaline. plus dealing with life's stresses and all that other shit. ideally you always want to fast and do as little as possible both mentally and physically to get the most out of it, this is why people who do longer fasts go to 'fasting retreats/resorts' or go on vacation to some island to fast to get away from work and home stresses. lucky for me i have a very supportive home life but you may not get that.

i was gonna break my fast sunday night possibly but i might keep it going into next week until friday. again with fasts you do it 1 day at a time and when you feel it is the right time to break you break it. the longer i do it the better the benefits. the longest i've done so far is 19 days

I am opening up the thread to questions you guys/gals have about what is going on during my prolong fast and cover any other questions
 
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someone PM'd me asking about my plans for working out and steroids after this

i am NOT working out during this fast, i am letting my body heal itself. i have pounded it way too much over the past year so this is an opportunity for it to breathe

once i complete the fast i'm gonna go back to weight training but i will change up my workouts. probably gonna do full body deload workouts for a couple weeks, then transition to split routines. then once i bring up my conditioning where i want it to be i'm gonna be hitting a simple EQ/test cycle. gonna do 400mg a week EQ and 125mg test cyp. simple, boring, but effective.
 
okay 6 day fast complete. I broke my fast and will plan on doing another prolong in January most likely

People always want to know how to break a long fast

well right off the bat since your digestive system is shut down the first day of a fast break is extremely important. eat the wrongs things and you will fuck your shit up bigtime

i've interviewed some of the most experienced fasting gurus out there, you can go back and find my interviews with them. but i will summarize. you want to be consuming foods that are WATER HEAVY and very easy to digest

the best thing are melons. watermelon, cantaloupe, and honeydew are usually available year round so find what is the best. if you can find watermelon that is most ideal but that seems to be hard to find certain times of year as it is mostly a summer time melon.

as soon as you break your fast you will likely need to use the bathroom and it will be messy. this is normal. just be aware of this. don't break your fast while you are driving lol

it will take about a day for your digestive system to 'wake up' then you can next go after getting in high quality green veggies.

i made a soup in my crock pot, it is very simple ingredients.

2 large PLAIN chicken broth (read ingredients! do not get broth that contains onions/garlic or you will fuck yourself up, those are extremely rough on the gut)

*add in pink himalayan salt, oregano, black pepper, unrefined cold pressed coconut oil to the broth.

a trick with using a crock pot if time is an issue is boiling the broth BEFORE putting it in the pot, also make sure you preheat the pot as they take a long time to warm up

2. sweet potatoes and butternut squash (cut off skin and cut into small cubes)
3. 2 pounds of chicken ON BONE organic hormone free WITH FAT/skin. (slice them into small pieces and make sure you throw in the bones into the pot early)

these will require 5 hours of cooking time on HIGH. some crock pots are shorter or longer but use a temp gauge to make sure the chicken cooks enough and the root veggies should be soft.

4. 3 hours prior to finish add in 1 cup of brown rice (optional)
5. 2 hours prior add in red swiss chard, baby spinach (or other green veggie of your choice). do NOT use rough veggies like kale, brocolli or cabbage which are hard to digest

I also like to add RAW honey/maple syrup and half a lemon but this is optional
 
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someone asked me about fasting and said "don't you need your vitamins?"

this is a very common question i have heard over the years from people who don't understand what fasting is all about. fasting is about NOT getting your vitamins and minerals. that is the point lol!

fasting will actually make it much easier for the body to absorb those vitamins and minerals over the long term. why do you think so many people who eat meat have b12 deficiencies? they are getting lot of b12 from their food right? well wrong. if your gut health sucks from following a bodybuilder lifestyle, or following the typical american eating then you won't absorb shit. by fixing your gut health you will be able to get much more out of your food with less. so once you are in your eating days or windows you can take more advantage of the nutrition in that food. if this concept doesn't make sense to you then spend a few minutes researching in this thread and go back and read the studies.

ask yourself this question

do you get heartburn?
do you get constipated?
do you have loose stools?
do you have trouble evacuating?
do you get stomach aches regularly?

if you answer yes to any of the above then you need to fix your gut health by correcting your diet choices AND by fasting.

remember i posted studies earlier in the thread talking about how fasting kills old weak cells in the gut, but i also posted studies on how it also kills gut flora. both your cells and flora come back STRONGER once you break your fast.

you want to optimize your vitamins and minerals in your body? you need to do 3 things

1. get SUNSHINE or if you live in a place with no sun and refuse to move then find a place with an infrared sauna and use it twice a month
2. fasting protocols
3. eat your fruits and veggies and avoid dead processed foods

remember if you have poor levels of minerals and vitamins in your body, then guess what? you cannot produce testosterone! that is why test boosters always contain things like Vitamin E, Zinc, etc. in fact we know from studies that poor levels of Vitamin E will make it almost impossible for a man to produce sperm and we know from studies that low zinc makes your test levels take a huge hit. so yes by fasting you will be able to boost your testosterone levels NATURALLY and gain more muscle.
 
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stevesmi said:
someone asked me about fasting and said "don't you need your vitamins?"

this is a very common question i have heard over the years from people who don't understand what fasting is all about. fasting is about NOT getting your vitamins and minerals. that is the point lol!

fasting will actually make it much easier for the body to absorb those vitamins and minerals over the long term. why do you think so many people who eat meat have b12 deficiencies? they are getting lot of b12 from their food right? well wrong. if your gut health sucks from following a bodybuilder lifestyle, or following the typical american eating then you won't absorb shit. by fixing your gut health you will be able to get much more out of your food with less. so once you are in your eating days or windows you can take more advantage of the nutrition in that food. if this concept doesn't make sense to you then spend a few minutes researching in this thread and go back and read the studies.

ask yourself this question

do you get heartburn?
do you get constipated?
do you have loose stools?
do you have trouble evacuating?
do you get stomach aches regularly?

if you answer yes to any of the above then you need to fix your gut health by correcting your diet choices AND by fasting.

remember i posted studies earlier in the thread talking about how fasting kills old weak cells in the gut, but i also posted studies on how it also kills gut flora. both your cells and flora come back STRONGER once you break your fast.

you want to optimize your vitamins and minerals in your body? you need to do 3 things

1. get SUNSHINE or if you live in a place with no sun and refuse to move then find a place with an infrared sauna and use it twice a month
2. fasting protocols
3. eat your fruits and veggies and avoid dead processed foods

remember if you have poor levels of minerals and vitamins in your body, then guess what? you cannot produce testosterone! that is why test boosters always contain things like Vitamin E, Zinc, etc. in fact we know from studies that poor levels of Vitamin E will make it almost impossible for a man to produce sperm and we know from studies that low zinc makes your test levels take a huge hit. so yes by fasting you will be able to boost your testosterone levels NATURALLY and gain more muscle.
Click to expand...

How often do you recommend this I also sent you a pm
 
Jrizzy50. said:
How often do you recommend this I also sent you a pm
Click to expand...

for a normal joe optimally eating in a time restricted window daily is gonna be the best along with throwing in a couple prolong fasts a year, and a 24-36 hour fast 1-2X every other month

if you follow a 'bodybuilder diet' and compete you can do what the big dogs do which is take a month out of the year to focus on fasting. big ramy and hadi choopan fast 1 month out of the year then follow a ridiculous diet rest of year
 
I haven't updated this thread in a little while but wanted to fire it back up cause it will save lives and boost your health

Some new research I wanted to share which is very important

Mark Mattson and Rafael de Cabo, both PHD's at John Hopkins put out some new data

their findings found that when you fast vs. eat in a caloric deficit your body goes through something called metabolic switching where fasting triggers the body to switch its source of energy from glucose stored in the liver to ketones which are stored in fat. now anyone who has fasted knows this happens, simply get a ketone strip. and if you have taken the time to actually read this thread and listen to my podcasts you already know about this.

but here is where their findings really get fun.

the MORE you put your body into this state the MORE the benefits. in other words the more you fast the better it is for you. to get yourself into this state you must go minimum 20 hours and then let it roll and roll

they found that users had 'broad spectrum benefits' not only disease resistance but also IMPROVED mental and physical performance. this was found in athletes and also normal people all equally.

https://www.nejm.org/doi/full/10.1056/NEJMx190038

so basically aim to do atleast a solid 24-36 hour fast weekly or every other week if you want to boost your athletic performance and keep diseases away. its the best thing you can do for your body
 
Steve I like your fasting discussion.

I do fasting regularly and love it. It's effective and works.

Thinking about doing a longer fast soon.

Overall, a 36 hour fast every 2 weeks is probably the best for the digestive system, but every week I'm not sure.
 
fasting will make you feel good
 
fasting is a way to live almost forever
 
This thread/post was reviewed by our Medical Review board.

This thread/post/message was also fact checked by Steven Darwin, MD and our medical review board.

Full editorial process was followed, and please read our medical disclaimer, check our editorial process.
 
Benefits of fasting are huge
 
stevesmi said:
I haven't updated this thread in a little while but wanted to fire it back up cause it will save lives and boost your health

Some new research I wanted to share which is very important

Mark Mattson and Rafael de Cabo, both PHD's at John Hopkins put out some new data

their findings found that when you fast vs. eat in a caloric deficit your body goes through something called metabolic switching where fasting triggers the body to switch its source of energy from glucose stored in the liver to ketones which are stored in fat. now anyone who has fasted knows this happens, simply get a ketone strip. and if you have taken the time to actually read this thread and listen to my podcasts you already know about this.

but here is where their findings really get fun.

the MORE you put your body into this state the MORE the benefits. in other words the more you fast the better it is for you. to get yourself into this state you must go minimum 20 hours and then let it roll and roll

they found that users had 'broad spectrum benefits' not only disease resistance but also IMPROVED mental and physical performance. this was found in athletes and also normal people all equally.

https://www.nejm.org/doi/full/10.1056/NEJMx190038

so basically aim to do atleast a solid 24-36 hour fast weekly or every other week if you want to boost your athletic performance and keep diseases away. its the best thing you can do for your body
Click to expand...

so during the summer you recommend fasting from say saturday till monday morning? or how would you do it?
 
MONSTRO said:
I eat 12 meals per day
no need to fast for me
Click to expand...

bro haha. yo funny

would love to see you survive on tanker middle summer no food.
 
JasonPriest said:
so during the summer you recommend fasting from say saturday till monday morning? or how would you do it?
Click to expand...

fasting during summer months is a pain because of dehydration

it is important to keep yourself well hydrated if you want to fast during summer. remember a lot of your electrolytes and water comes from food (although american diet has little to none of either anyway)

so the way i would do it is lunch to lunch or dinner to dinner. that is 24 hours. you can add another 6 hours by doing lunch to dinner next day. make sure you hydrate in between

the objective is to go past 20 hours and let the magic happen.
 
Mike_wh00 said:
Just drink liquids when fasting? I'm thinking about trying it. No food for 24 hours ? Steve?
Click to expand...

24 hours just spring water. you can add some salt and cream of tartar (potassium) to your water but that is it. that is a water fast so no food just water.

easiest way to do it is lunch today and don't eat until lunch tomorrow. or do dinner to dinner. whatever works for you. that would be 24 hours that way. and if you want to keep it going just take it 1 hour at a time from there. you might feel good and want to push it to 36 hours which is super effective. remember if you feel 'hungry' its not really hunger of course unless you are 3% or less body fat. so what you do is shake off that habitual eating you are used to. go for a short walk, drink a ton of water, do some exercise, anything to get your mind off of it and you will be fine.

i would listen to this podcast rick and i did on fasting. it is full of info https://www.evolutionary.org/big-fasting-diet-episode-no-food-19days/
also check out this thread> https://www.evolutionary.org/forums...ld-more-muscle-my-prolong-fast-log-81856.html
and check out my fasting logs> https://www.evolutionary.org/my-19-day-water-fast-story/

- - - Updated - - -

Mike_wh00 said:
Just drink liquids when fasting? I'm thinking about trying it. No food for 24 hours ? Steve?
Click to expand...

also anyone is free to PM me their email addy and I will get you a free copy of my fasting Ebook/guide. it will tell you exactly what and how to fast. with your physique fasting will really sharpen things up for you IMO. you will lean out and keep all your muscle. and over time you will get stronger and gain more lean muscle tissue. it is an absolute weapon not just for how you look but also how you feel and your overall health
 
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Fasting in the blue zones (blue zones have the most centurians, people who live over 100, in the world)

Throughout the history of humankind, fasting has been part of religious, spiritual, and health practices. In the blue zones region of Ikaria, long-living people there observe about 150 days of religious fasting a year. people in these areas don't even know what obesity is, or heart disease, or kidney disease, cancer, or any other 'common disease' we see around the world.

“As research into autophagy has expanded, it has become clear that it is not simply a response to starvation. It also contributes to a range of physiological functions, such as inhibiting cancer cells and aging, eliminating pathogens and cleaning the insides of cells. We have also begun to see a small explosion in research that demonstrates a new function with the knocking out genes that contribute to autophagy.
” ---Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine in 2016 for his research on how cells recycle and renew their content, a process called autophagy. Fasting activates autophagy, which helps slow down the aging process and has a positive impact on cell renewal.

winning a nobel prize is the most prestrigious award you can get in science. it means that you know what you are talking about on this stuff


https://www.bluezones.com/2018/10/f...in the blue zones,of religious fasting a year.

so yes people who fast live longer and healthier!!

anytime you get a sickness or injury fast and it will speed up your healing process

- - - Updated - - -

Mike_wh00 said:
Alright thanks Steve. I'm definitely gonna try it listen to the podcast. Appreciate the info
Click to expand...

I sent you my Ebook man free of charge. feel free to forward it to whomever you want

anyone else want a copy just shoot me your email via PM.
 
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The more you fast the easier it gets too. I remember the first 24 hour fast I did and how hard it was. Really all mental though because all you do is think about eating. You realize quick how big a part of your life eating is. But once you do a few 24 hour fasts, extending it becomes much easier.
 
I got a good question today from someone on fasting

they wanted to know what to tell friends family when you do a fast.

well my answer is you don't tell them!

because as this thread illustrates there are a lot of jealous haters out there who will want to put you down and want you to fail at it.

some mean well, they will worry about you. the most common thing is 'your blood sugar wil drop too low'. usually its people who are so addicted to sugar that they think they have to eat every 2 hours saying that. essentially they are junkies lol. but for some reason they think their opinion matters. your blood sugar DOES NOT DROP LOW while fasting. for me it will drop into the high 60's and stay there throughout my fast. bloodwork does NOT lie but people do. the ONLY way your blood sugar will drop too low is if you are taking diabetes medication obviously or if you suffer from some rare conditions which would have likely been diagnosed a long time ago.

other people will tell you that you are 'starving yourself'. the same people who say that are the ones who are fat and obese. again they just don't understand what fasting is all about

the bottom line is fasting is something personal and its nobody's business when you do it. stay off social media and just focus on your own healing. if you want to log it here on the forums that is a smarter choice then broadcasting what you are doing on facebook. that is going to be your best bet.

- - - Updated - - -

Masonic Bodybuilder said:
The more you fast the easier it gets too. I remember the first 24 hour fast I did and how hard it was. Really all mental though because all you do is think about eating. You realize quick how big a part of your life eating is. But once you do a few 24 hour fasts, extending it becomes much easier.
Click to expand...

this is true.

as your body becomes more insulin sensitive fasting becomes easier and easier

those who are in really really bad shape currently will want to start off doing a 24 hour fast and not jump into a 5 day fast. work your way up
 
stevesmi said:
I got a good question today from someone on fasting

they wanted to know what to tell friends family when you do a fast.

well my answer is you don't tell them!

because as this thread illustrates there are a lot of jealous haters out there who will want to put you down and want you to fail at it.

some mean well, they will worry about you. the most common thing is 'your blood sugar wil drop too low'. usually its people who are so addicted to sugar that they think they have to eat every 2 hours saying that. essentially they are junkies lol. but for some reason they think their opinion matters. your blood sugar DOES NOT DROP LOW while fasting. for me it will drop into the high 60's and stay there throughout my fast. bloodwork does NOT lie but people do. the ONLY way your blood sugar will drop too low is if you are taking diabetes medication obviously or if you suffer from some rare conditions which would have likely been diagnosed a long time ago.

other people will tell you that you are 'starving yourself'. the same people who say that are the ones who are fat and obese. again they just don't understand what fasting is all about

the bottom line is fasting is something personal and its nobody's business when you do it. stay off social media and just focus on your own healing. if you want to log it here on the forums that is a smarter choice then broadcasting what you are doing on facebook. that is going to be your best bet.

- - - Updated - - -



this is true.

as your body becomes more insulin sensitive fasting becomes easier and easier

those who are in really really bad shape currently will want to start off doing a 24 hour fast and not jump into a 5 day fast. work your way up
Click to expand...

Fasting is a type of starvation but starvation is not bad at all, the word "sounds bad" but it's not bad at all

I do a lot of fasting for bulking and it works
 
yea fast for a few months then stop then start again
 
Fasting or intermittent fasting is very healthy for you
 
People often struggle fasting when the hunger kicks in. I think it would be beneficial if we put a list together of "what to do when you get the urge to eat".

I can tell you for me, a glass of room temperature to slightly warm water with a pinch of salt will get rid of hunger right away. Some people will chose to have a cup of coffee or tea but I want to keep this to purely a water fast.
 
Masonic Bodybuilder said:
People often struggle fasting when the hunger kicks in. I think it would be beneficial if we put a list together of "what to do when you get the urge to eat".

I can tell you for me, a glass of room temperature to slightly warm water with a pinch of salt will get rid of hunger right away. Some people will chose to have a cup of coffee or tea but I want to keep this to purely a water fast.
Click to expand...

that is a great tip

its also important to remember the ghrelin plays games with your mind. it goes up and it goes down throughout the day which gives us our prey instinct to go find food. so if you just chill and give it time 15-20 minutes later you will go from being 'hungry' to not as the ghrelin drops back down.
 
There are a couple studies that have come out the past 2 years which are very fascinating

Effects of fasting on FOXO3 expression as an anti-aging biomarker in the liver

FoxO3 is a gene in the body which upregulates target genes involved in things like stress resistance, metabolism, cell cycle arrest and apoptosis.
During a fast, Foxo3 travels to the nucleas of the cell and triggers genes. the stress of fasting triggers foxo3 which boosts glutathione and other anti oxidants which make you stronger. what we know is that insulin is a blocker of FOXo3. so when you eat foods that spike insulin you are inhibiting this. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9883274/
 
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