17 Golden Rules for Increased Fat Loss with Fasting

[@ThomasDeLauerOfficial]

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[@Oshinaba]

1. Fast less than half of the time, keep fasting the anomaly not the norm 2. Eat more on non-fasting days 3. Stimulate the muscles during a fast, if you don't use it you will lose it!!! 4. Monitor your strength and / or libido 5. Never fast if at risk for being sick, fasting is a temporary immunosuppressant 6. Prioritize protein (especially on fasting days) 7. Save antioxidants (and most supplements) for non-fasting days 8. Enjoy black coffee, black tea and green tea (all sugar free) as much as you want 9. Stevia and monk fruit are fine 10. Never ever break a fast without protein, kick start the mTOR and keep it low carb ideally 11. Rotate times when you fast 12. Take 2 week breaks from fasting 13. It's okay to quit on a fast 14. reduce insulin spikes as much as possible after breaking a fast 15. Break the fast in a stress-free situation, cortisol and insulin don't mix well. 16. No more than 3 days back-to-back of fasting 17. Fasting works (according to the literature)

[@danalyncrompton9015]

Thank you!

[@jeffreyillig1644]

Question on #6; how do you prioritize protein on fasting days?

[@Oshinaba]

@@jeffreyillig1644 That's a good question. By breaking the fast with the protein by not leaving room in your stomach for anything that doesn't comprise of high quality proteins, quality fat and fiber. In other words, if you broke your fast with cookies and milk versus chicken breast, broccoli with cottage cheese that has chia seeds in it, your prioritizing protein with the latter.

[@Hippy2021]

​@@jeffreyillig1644what a question

[@Rekkdd]

Thanks for saving us some time

[@heahterranier6926]

Things I learned from Thomas- 1. I have protein powder and yogurt every day 2 hours before I have a meal. 2. I stopped lowering my metabolism by fasting too long. Now I change up my routine every week. Have been losing 10 lbs a month. 3. Eat a variety of foods- on non-fasting days, it takes me an hour to eat my lunch, with a buffet of food I've made throughout the week. Always new, wholesome, delicious and never feels like restriction. Learned so much from Thomas and have put what works into practice! Thanks so much!

[@sandytsuruda2802]

I’d love to see a sit down with you and Dr Mindy Pelz to discuss fasting

[@YamatoForever]

One of your best episodes. Full of good info.

[@The6Man]

This channel helps me immensely! I don't feel alone going through tough times - thank you

[@Darnabymom]

I think this is by far my favorite video of yours. Packed full of science, experience, & wisdom. Gotta rewatch and keep as a rewatch ever so often.

[@StephThroop-zu7oi]

Once again spot on! You are the best and you information is always needed and so beneficial. Thank you, Thomas 💙

[@2007mcg]

Maybe this is the video I needed. My weight loss has completely stalled. Doing a 18-20 hour fast daily.

[@thefinalroman]

same +

[@joejen7]

Same for me. I am 300 lbs and fasting was once great! I hear so much from people like Huberman and Sinclair proclaiming you should keep the exact same routine everyday. It can get so stressful!

[@mothermakeup7481]

Thank you so much for the great advice! The last one was the cherry on top. Abby Sharp recently made a short that stated that intermittent fasting is just basically a caloric restriction and she doesn’t suggest it. Her take on it really upset me bc how can you argue with science?! Intermittent Fasting is not some fad diet. It’s a way of life, where your brain and body work together in harmony to be the best versions possible. It’s changed my life. And nobody said you can eat whatever the hell you want in your eating window. Most nutritionists who support IF share how the most important aspect to IF is what you eat during your eating window. It’s not rocket science, but some people either overthink it or under think it.

[@MiguePizar]

Good advices and I agree with most of them, but as you said, what works for you, doesn't work for others, as for me, I have been Evening IF for 17 years, everyday, practically non stop, never had any problem with losing fat, gaining muscle, having full energy, my performance, etc.. The only thing that deter my performance or strength is either if I'm in a caloric deficit or overtrained, just like with any other diet. Best

[@sharonkrzyzanowski2283]

Excellent video! So many great points! Thank you!

[@littlevoice_11]

Perhaps should also highlight what you mean by "fast" in this instance. Many often have different understandings of fasting and TRE or IF.

[@xalex2222]

Yes its very confusing

[@helenahandkart1857]

Thank you for mentioning protein quality. I have seen lack of it contribute to sarcopenia, especially in elderly people, even though they were active.

[@suzannecarrier287]

Finally! Someone answered my question! I always wondered how many days per week to fast and could never find an intelligent answer. Other channels appeared to be doing it 7 days/week. Great video.🙌

[@keepernod2888]

Why don't you simply do what works for you? It's impossible to give answers/tips that work for everybody.

[@suzannecarrier287]

​@@keepernod2888I have been doing that but didnt want to overdo the fasting for the reasons he states here.

[@Average1212]

It is such a vague concept, when you say fast what exactly do you mean, 18/6, OMAD, 16/8?????? They all vary drastically on what to do philologically. There is no right or wrong answer as there are no parameters to the question. What does not fasting mean? Eating 3 meals a day with snacks? What schedule should non fasting be? Find what makes you feel good or work with a doctor if you are super worried about it and get the bloodwork done. For me it is about feeling and looking healthy so I'll just do what feels right.

[@suzannecarrier287]

​@@Average1212I am referring to fasting for weight loss. For the last few years KZbinrs were saying 16:8 was the best approach but nobody said how many times per week. It seemed everyone was fasting for 7 days per week. Thomas says thats too much. Do it less than half the week and vary your fasts.

[@Average1212]

Ah and when I listen to him I figure he means OMAD every day is too much. I agree wholeheartedly about varying your fasts, as I am not the main cook in the house I can't simply do only eat when I feel like it but I do vary between OMAD 18:6 and 16:8, Once I started restricting my eating window I was unable to go back to grazing and snacking all day though. @@suzannecarrier287

[@mrsbootsworkouts]

Great info, thanks for the tips, helps me to keep my motivation!

[@janezscancar4178]

among many, many excellent uploads made, this one must be right at the top. Simply because is so "human". With final "do what is work for you".

[@Carnivorous-Vegan]

Wish I'd seen this months ago, before losing muscle/bone mass!! Tried many diets, but actually gained weight, so when I _finally_ found something that worked (OMAD:20-hr/keto), I stuck with it too long.. Didnt get near enough protein (100%: fresh fruit, veg, nuts, and berries).. Lost 95-lbs all the way down to 120.. Ended up cracking a rib, before realizing I took it to far.. And at 62-yrs, muscle seems to be extremely hard to get back.

[@thefinalroman]

Keto is mostly meat. u described vegan

[@carlosrobbins9178]

6:35 I read that for most people, foods including butter, ghee, cream, olive oil, coconut oil, and MCT oil are unlikely to break your fast as long as the serving size stays small - ideally one tablespoon or less. BUT -- if gut health is your primary goal, you'll want to keep all oil consumption to your eating window. Anything other than water and electrolytes during the fast can halt the natural gut cleaning process called the Migrating Motor Complex (MMC).

[@DAO-ok9ut]

I swear I have watched all your amaaaaaazing video in this channel and still I’m suffering a little bit from being more losing fat, but once i saw this video i felt like it wrapped all the thing and just reorganized the info in my mind, thank thank youu so mmucchhh❤️❤️

[@tinacox9526]

Awesome video thanks again for sharing

[@gregthomas6637]

Love these types of videos ! Thank you

[@mindfuloneCOLO]

I think this is one of your best videos, Thomas! Thank you❤

[@Italian-Hillbilly]

Excellent and honest advice Thomas, thank you 🙏

[@lmusima3275]

I went too far with fasting at one point along with regular exercise 4 times a week. I began feeling dizzy and weak. I lost 11 kegs by that point. Now that I fast less, I have more energy for more weight exercises, HIIT workouts. Now I’ve lost 14kgs

[@thedudeWG]

I’m 56 years old and I went to Keto around 8 months ago and I’ve been IFing for about 6 months with almost no negligible weight loss. I’m 5’ 10” and went from 184 lbs to 173 lbs in about one month of Keto. I’ve only lost about 3 more pounds since adding IF to my routine. I work out fairly regularly and I’m getting stronger and building some muscle, but I’m not burning the visceral fat that is keeping me around 20% body fat. I rarely take a day off from IF. I think this has been my problem all along. My metabolism is dead!

[@Prognosis__]

That belly fat is very stubborn to lose. I have only started 3 weeks ago. Let’s see how I go

[@pharmclare]

Thank you for the impactful message

[@thewryreport]

Clarifying question: How many hours do you define as "fasting" in terms of these rules? For example, I fast ~14 hours without eating most days. Does that (14 hours) qualify as fasting? Or are these rules more for people who do longer faster (e.g. 18 hours + )? Thanks!

[@keepernod2888]

The time you don't eat IS fasting. When you sleep 8 hours, that is fasting too. That's why the first ting you eat (if you eat it) is breakfast - break FAST.

[@thewryreport]

@@keepernod2888 Yes, I agree, that's the definition of "fast" technically. I was asking about the context in which Thomas is using the word "fast". For example, "never fast more than 3 days in row". If we use the textbook definition, then that means we should be eating non-stop, because as soon as we stop, we're fasting.

[@keepernod2888]

@@thewryreport I see, well I think he's talking about intermittent fasting. Some people fast for 16 hours, and only eat within 8 hours window, while other might eat once a day (OMAD).

[@keepernod2888]

@@thewryreport Other point I forgot to make is that we ARE eating and fasting "non-stop". When it's balanced, we maintain our weight.

[@thewryreport]

@@keepernod2888 Yep, that's what I was getting at... would 14 hours be considered intermittent fasting, or does it only start at 16 hours or more?

[@picmenose]

I really appreciated your videos!,, thank you!!

[@mrs6771]

Greetings from sydney !Thank you for this info . Appreciate it 👍🏽

[@liveloveride1676]

Great content, enjoyed listening to that, it will help me refine when I fast.

[@jimbrogan9835]

I find I heal and recover faster while fasting. If I'm sick, injured, or around people who are sick, I fast.

[@robinkat]

Yep!

[@wrighty338]

I will try mixing it up a bit, iv been doing 18-6 maybe a bit too much/too long

[@xalex2222]

Its hard to know if he means 16-8 or maybe 24h

[@TA-vj8ex]

Thanks Thomas for this great information. I’ve been fasting allot lately. So will follow this advice.

[@mariehong3503]

100% makes sense Thank you Thomas always

[@piki4862]

How long do you consider "fasting"? 8, 13, 16, 18, over 24? Green tea is an antioxidant, why is that ok during a fast?

[@xalex2222]

Have the same queation..

[@stevewhalen6973]

Thanks!

[@matthew-gn4qd]

appreciate your videos, always very upbeat and lots of good, tips thank you. i tried fasting but can do it better this time around.

[@lilinedelec6596]

Super vidéo, merci !!!

[@UltimoDogLover]

Very good tips in this one.

[@MichelleBlackChannel]

Thanks for the great points!

[@Mike-vu1rn]

Since we technically fast for at least 8 hours per day when we sleep, what is the maximum length of time should we be fasting on “non-fasting days?” 10-12 hours? Thank as always for the great content!

[@IQ71]

This ^^^ What eating window defines a "non-fasting" day? Awake to asleep eating is how most people doing any form of IF got here in the first place and therefore seems like it would be counterproductive. My guess is that Thomas avoided specifics (on more than just this issue) simply because there is no research data to indicate an "ideal" window.

[@keepernod2888]

@@IQ71 There is no such thing as non-fasting day, unless you eat something every single second. I think for Thomas non-fasting means your own "normal" eating window - whatever that is for you.

[@IQ71]

​@@keepernod2888 Well, by that logic then Eat/22 hrs + Don't eat/2hrs = "fasting" day.

[@keepernod2888]

@@IQ71 Yes, that's a fasting too, just not very good for weigh loss.

[@IQ71]

@@keepernod2888 LOL. No, probably not the best approach. :)

[@KuriReevel]

Well, this was a really good video summary!

[@beerman204]

Is he talking about all day fasting or intermittent time limited fasting?

[@samaviapatelsousa4170]

can i do this while recovering from anorexia? i have a bmi of 13.8 and wonder if this would help?

[@mahakalax108]

thx...all in one !!!

[@gabriellamcvay347]

This is great Thanks so much ❤

[@peggykey5570]

Another great video ❤

[@jeffhaeger2393]

What about intermittent fasting?

[@joaquincortada1483]

Not sure I agree with #5. I've always jist naturally fasted when I've had the flu(no appetite) and seem to recover much faster than the rest of my family. Also since I've started doing IF I've rarely come down with anything

[@Average1212]

Yea I have seen alot of other internet experts say fasting boosts immunological response and can be used to fight off getting sick. There is no real money for big pharma in this area so no substantial research money. Do what feels right to you you anicdoatal evidence is just as valid as anyone else.

[@James-cn8lo]

1. Haven't you said before fast 3-5 days? Now you're saying 3 days max per week. What's wrong with doing 4 or 5? 2. If you eat in a surplus 4 days of the week and in a deficit for 3, how are you gonna lose fat? 12. If I eat at mantience for 2 weeks, how am I gonna lose fat? Also how often should you do the 2 week break?

[@guyinpajamapants6892]

Lol. I’ve been fasting constantly for months. 16/8. Am I doing this wrong? It’s become so easy.

[@xalex2222]

Yeah im also wondering if he means longer fasting like 24h or 16-8

[@155michaelx]

great info, i am writing this down

[@joejen7]

I am 300 lbs and fasting was once great! I hear so much from people like Huberman and Sinclair proclaiming you should keep the exact same routine everyday. It can get so stressful!

[@UltimoDogLover]

Would be interested to hear your meal frequency and timing on your non-fasting days.

[@BJTangerine]

I feel like most of this advice also applies to extended fasts

[@jasonhurst8599]

Question regarding fasting. If we usually fast for 20 - 22 hours for the past several years would not eating for say only 14 - 16 hours still be considered as "fasting"; or would/could that be considered as "normal" for us since we typically "fast" for a longer period of time? (Basically not eating in a shorter time would mean having to force ourselves to eat sooner than we'd prefer to.)

[@RichardOlpin]

14-16h to me is just healthy TRF, not really fasting...

[@shockthemuscle3810]

Lakanto monkfruit has Erythritol..still good?

[@askarizx1]

Hey Thomas your videos are amazing i watch you on a daily. Just some advice though, i believe there needs to be some clarification on your target audience for fat loss weither it overweight, or around mantinence weight because i believe there is a real differnlence on the way you go about fasting. For instance i was 180kg 3-4 years ago and now sitting at 120kg and still losing weight, my method was OMAD daily though i would take breaks eveey few months. Ultimately i learnt it l was a mastery of the mind games as in order to stay consistant i had to choose the method that shows results but repeatedly without thinking so hard about it basically needing to be auto pilot mode. So in this case i disagree when it comes to someone being overweight to 3 days on 4 days off etc its way harder that way and too complicateed, my dietry macros on an OMAD is Low carb, High protein and high fibre i found this is what worked for me. Also you have to remember i couldnt be on a calorie deficit through 2-3 meals a days the fact that i am such a huge eater and the only was to stick to one meal, which kept my hunger grellen levels down and throughout the day sipping on electrolytes my personal choice is Ghost Hydration. Anyway thats my take👌

[@candicecheney3482]

Do you count macros? Do recommend finding tracking your food?

[@MrDjJerms]

Hey man, thanks for all the info. What do you think about 16:8 daily, with one day as a "treat" day to kinda eat how I want. So 6 days a week 16:8 and one day off, where I eat quite a bit.. then back to 16:8 for 6. Do you think that will confuse/shock my body enough to keep my metabolism from decreasing?

[@dalestanley9177]

keep it simple and just follow hunger cues rather than have a specific fasting schedule and obsessing over it. For me the gut rest and having time to do other things is the biggest benefit of not eating for a period of time each day....

[@Suckle-berry]

Can you explain the new NAE rules.

[@Stranded360]

If fasting lowers your immune system why does your body make you stop eating when you are sick?

[@ИльяЗаболотный-е5м]

You don’t want to eat while having fever because your body puts literally all resources to fight infection right now. It doesn’t even have energy to spend on digestion. It just living on fat and muscles for a while.

[@littlevoice_11]

The research is mixed here. Much shows fasting is beneficial for immunity.

[@genegayda3042]

@@littlevoice_11 If I remember, the timeline is that your body creates new immune cells around day 3 of fasting. Your immune system will be better prepped for the next time.

[@littlevoice_11]

@genegayda3042 but fasting also has quite fast an immune modulating effect, which is useful to reduce over inflammation. In the context of a typical Western diet... fasting can reduce inflammation and stress on the body caused by food/drink, e.g., sugar, etc. Also, it can ensure energy reserves are used to fight the virus rather than waste it on the high energy demands of digestion. I think there's value in using broths during an illness. But essentially I feel based on the research I'm aware of so far, we need to keep blood sugar lower (high blood can reduce white blood cell function and also impair vit c ability to play its vital role in immunity). Maintain good electrolytes and hydration, too. Vit c, d, and zinc can be amazing. The broths could consist of collagen (for gut barrier protection and repair - easily digestible form of amino acids), herbs and spices such as turmeric, ginger, garlic, oregano - anti oxidants and micronutrients known to improve immune function and be anti viral. Further research shows that fasting can actually protect healthy cells in certain conditions. Illness can impair gut microbiome and gut barrier function. Thus, you're more vulnerable to the damages of increased gut permeability

[@Effortisthereward]

My answer will be too blasè: another reason you eat less - it takes effort to digest, blood is redirected to stomach to 'help' digest. Blood is better going to 'fight the sickness' instead of digesting ... Again this is an answer on the internet ...

[@marcbruun2580]

Thomas - first and foremost: Huge fan. I am watching alot of Fasting experts out there, but you are one of few that combine it with fitness to the extend you do. I have one concern with your goal, i kind of want to follow but at the same time not. I have been IF in approximatly following schedule: 5-6 days x 16-18 hours 1-2 days off per week I can after 4-5 years of training FINALLY see my abs. I have dropped around 2,5 inches around my waist, and around those 10 stubborn fat pounds.. (im certain its 90% fat) in only 4 months of fasting. Just to give a few examples i have increased Dumbell curls by 10 pounds, and Deadlift increased by 35 pounds, and i have been Average Joe training for +4 years. Why would i stop fasting "so often" compared to what you say?

[@seth5285]

This is good I was doing etrf for 3 weeks straight eating from 10-2 pm lost 10 # and then it stopped working I will mix it up

[@joycehuggins6480]

Watching your video. just seen you shopping and said sugar alcohols no! Now Ujido green tea that has 19 grams of sugar alcohol?? Confused

[@chrissnoett3060]

I'm trying to lose weight and heal my fatty liver. I've been intermittent fasting for nine months, seems to be working so far. Figure I would take a break once I hit my weight goal. What I'm I missing here?

[@lumpyspacecadet]

Probably that he's talking about people like himself, having long since hit his goal weight and metabolism. If you still have weight to lose, you don't have to take any breaks, unless you're doing IF unhealthily. Otherwise, do what he says after you've gotten your liver and body defatted enough.

[@Daddledofa]

I break my fast with bone broth, is that ok? I then have a high protein meal about an hour or two after?

[@seaweedsnacks]

Do you apply this logic to a pre-menopausal or menopausal woman, too?

[@olakhadijah6260]

Thanks a lot. I have sth to discuss with u. For how long should I fast and skip the breakfast, one day? two days ?a week? a month or two? ? and how long should I fast and skip the lunch? is it a weekly or monthly schedule?. I realised my body works better and I lose more weight when I am committed to a specific schedule of fasting, let's say a month or two eating from 1-6, for example, and skip the breakfast than follow a random windows of eating, like one day skipping breakfast the next skipping lunch and then two or three days after skipping the dinner then a break from fasting. I feel like my body says to me, hey what are u doing haha?. Do u think our bodies works better if we do not fast the same for a long period of time especially for weight loss?

[@zackforche3323]

“Fast less than half the time” Is that for alternate day fasting? Or for intermittent fasting as well... Since I’m doing 18:6, 7 days a week… i’m doing too much?

[@tsebosei1285]

Interesting Dr Gundry says protein is not best friend only olive oil, is what our body needs i am confused

[@jenniferrobertson7303]

Wouldn't listen to him. We don't need any kind of oil. Fat is the best.I cut oils out months ago.Just meat fat,haven't felt this well for years.I am 73.

[@mr.wolf-apex8379]

Hey, Thomas! I got a question involving the Antioxidants in Dark Chocolate. I know unsweetened dark baking chocolate is both Soluble Fiber and Low GI, But are the benefits the same when it comes to Cocoa Powder or is it Different?

[@DaPaki1]

Regarding #1, Islam and Prophet Muhammad (pbuh) recommended fasting on Mondays and Thursdays, so 2:5 days ratio

[@DoughDashCrew]

I got EXTREMELY cold after breaking my fast. That’s never happened and no one can explain it. I have been fasting a lot to lose my last 10.

[@veebskale]

Low electrolytes.

[@lumpyspacecadet]

Does this apply to the lighter end of the IF spectrum, like for 12 -12 or 14 - 10 or 6:1? Seems like these aren't really on his radar.

[@grahampalmer]

4:15 this confuses me "prioritise protein especially ON fasting days". Then it's "on the days when you ARE fasting, when you do break your fast all I want you to focus on is protein". Which is it? How can you fast with protein? Is it just a slip of the tongue or am I missing something?

[@RichardOlpin]

Just means prioritise protein during your eating window. So if you're doing 18:6, then during the 6h window when you are eating, make your first meal protein.

[@chunstiger]

My question is fasting the same as intermittent fasting? So when you say fast 3 days dont fast 4 days. The 3 days you're eating 0 calories and the 4 days you're eating maintenance/surplus/deficit cal + IF? Or the eating window is all day?

[@kimgordon3695]

Plant based protein too! Great tips

[@xnoreq]

A lot of plant based proteins are of "lower quality" when it comes to their amino acids profiles, which can however be compensated by eating proportionally more of them (within reason).

[@helenahandkart1857]

They always come with even more carbs than protien, except for powders.

[@carlor.s.4742]

Heavy cream(35%) in your coffee does not break a fast. In fact, it helps make the polyphenols in your coffee more bioavailable!

[@addiskassa5165]

Thank you the information!👍👍

[@xalex2222]

What fasting are you talking about? 24h or something like 16/8?

[@CarbageMan]

You left out allulose, which technically breaks a fast being a form of sugar which is typically absorbed at about 10%.

[@henryar5666]

I don't do sit ups last week I did sit-ups and leg raises and my stomach was hurting yesterday I did one sit-up and I felt something in my lower stomach left side actually I felt a rip nothing is hurting just a little sore is that normal???

[@pinkflamingo79]

Actually, mct oil with ghee in my coffee lowers my blood sugar. So, I think each person is different and should test themselves as to how and what breaks a fast for them.

[@TipsyFlipper]

How have I never heard the phrase "i'm not going to poke that weird sloth" before. I have a new favorite saying now. 7:17

[@sekhiemel8686]

During a 36-hour fast, I should be working out?

[@oliviaplants]

What about allulose?

[@mwbaumgart]

When you say, don’t fast. Do you mean fir 24 hours? Or 14 hours?

[@Van-zf9iw]

I started exercising again yesterday. 15,000 steps. Now, I want to go back to sleep lol.

[@HABO2210]

How many days per week should one do IF with fatty liver?

[@helenahandkart1857]

Great question. I imagine though, that it's tha same as he outlines here, ie, no more than 3 would be ideal, & low carb, generally, on all days. (This worked for me)

[@DoughDashCrew]

You’re smart af.

[@Christian.23]

In my case, when I consume to much Protein, I have Problems with decreacing my ketones

[@carlosrobbins9178]

7:00 "9. Stevia and Monk Fruit Are Fine." I'm getting a little neurotic here. For months now, Thomas has been sponsored by Lakanto Monkfruit, which I take with coffee during a fast. But the main ingredient is erythritol, which Thomas now says "requires a metabolic effect" and "not good to take during a fast because it's actually a sugar alcohol." I need Allulose in a fast. According to the NIH, "Allulose will not raise nor lower the blood glucose levels with a single intake, even though it enters into the blood. About 80% of the allulose is excreted in urine."

[@ThomasDeLauerOfficial]

Use lakanto liquid monk fruit. I’ve ALWAYS said erythritol is not good during a fast.

[@carlosrobbins9178]

@@ThomasDeLauerOfficial Got it. Thanks for the clarification!

[@federicacaruana]

Is it tokay to fast 12 hours minimum daily (7 days a week)?

[@kai6424]

What kind of fast you talking about cause when I fast I don’t eat for like 2 to 4 days

[@robinholt5300]

When I was fasting all the time I didnt get sick when everyone else was. I'm confused....

[@richardmiddleton7770]

Losing muscle when you fast is reletive to how much muscle you have to start with especially fast twitch. You will also not really know if you're actually losing muscle or just water and glycogen unless you're getting one of those fancy scans or even a muscle biopsy. Strength is also mainly neurological so that's not a good measure. IF you're actually really losing muscle quickly, it simply means you had way too much excess for your needs anyway!

[@callkthulu]

I think this is better for 10 to 15% body fat. I think if you have 20% or more, fast more. It worked for me

[@Healthy-Golden-Oldie]

Jason Fung says intermittent fasting boosts your immune system. Also plenty of research (pub med) suggesting the same. Such as fasting reduces severity of covid infections.