The Best Benefits of Fasting START at 16 Hours - Do 20 Hour Fasts Instead

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Difference Between a 16 Hour Fast and a 20 Hour Fast
The Timeline of Fasting
To understand the difference between different lengths of fast we need to examine charts which describes how is our body fueled during a fast. Such a chart was published in Annual Reviews of Nutrition and as you can see, it identifies an important point in 16th hour of a fast.
www.annualreviews.org/doi/ful...
At hour 16 our body utilizes more glucose from GNG than it does from glycogen. Glycogen is the storage of glucose in the liver. GNG is a process of creating glucose from proteins, lactate or fat.
Ketogenesis
Now we will get a little heavy on biochemistry but a lot of content on this channel is focused on ketones, so it is worth it. We generate energy by a process called the Krebs cycle. In a fed state, Acetyl-CoA binds to oxaloacetate in the first reaction of the cycle. However, when we fast, oxaloacetate has to be used for GNG, so there available glucose for the brain. Therefore, acetyl-CoA can't bind to oxaloacetate and it is instead converted into ketones by an enzyme called HMG CoA synthase.
In simple terms, normally acetyl CoA binds with oxaloacetate but during fasting, the oxaloacetate is "stolen" by GNG. Acetyl CoA starts to accumulate and it starts to be converted into ketones by HMH CoA synthase.
Ketones are the molecule that brings a lot of benefits of fasting like improving cognition via stimulating BDNF, reducing inflammation via blocking NLRP3 or possibly prolonging lifespan through acting as HDAC inhibitors. As seen in the first chart, after the 16th hour we are already generating more than half of all glucose in the body by GNG. Oxaloacetate is "stolen", acetyl CoA accumulates and production of ketones can increase. In a study published in Metabolism, it was reported that the difference in concentrations of ketone bodies after 15h and 20h can be two-fold (0.7umole/ml vs 1.5umole/ml).
However, it also must be noted that these increases might be highly individual. It is expected that a fat-adapted individual will see a big difference in ketone concentration in hours 16 and 20. In contrast, someone whose diet was 50-60% carbohydrates with minimal breaks between meals might need even longer time to experience the spike in ketones. This is influence by levels of ketogenic enzymes (like HMG CoA synthase). Those who fast regularly and restrict carbs will have higher levels and they will be able to produce ketones sooner. Others might need to fast longer than 24 hours to surpass ketones blood levels of 1 μmole/ml.
Fat Loss
The increasing rate of GNG after 16th hour of fast also has important implication for fat loss, another important goal of fasting. Firstly, decreasing insulin allows for greater activity of HSL which is an essential enzyme for breaking down our fat reserves.
According to research, it seems that deeper adaptations to fasting begin after the 16th hour. You might know that at the moment you are not able to fast for 36 or 48 hours but you would like to get there in future. You would like to get the full benefit of these long fasts associated with ketone levels being as high as 3 μmole/ml. Then the 20h fast is a better choice for you. Thanks to those 4 hours, you will get higher levels of aforementioned enzymes like HSL and HMG CoA synthase. These will make it easier for your body to gradually deal with longer and longer fasts.
References
www.annualreviews.org/doi/ful...
www.sciencedirect.com/science...
www.ncbi.nlm.nih.gov/pmc/arti...
academic.oup.com/ajcn/article...
www.tandfonline.com/doi/full/...
academic.oup.com/jcem/article...
pubmed.ncbi.nlm.nih.gov/31918...

[@devansmith2644]

I’ve been doing 20 hour fasting for 4 months, lost 85 pounds went for 384-299 pounds so far and I’ll keep the fight alive to gain my life back.

[@najimsuheil235]

with or without carbs bread rice etc in diet??

[@WhentheShipGoesDown17]

Congrats to you!! That's amazing.

[@devansmith2644]

@@najimsuheil235 without carbs. I limit to around 100 grams daily

[@fernandocabanillas8133]

God dam brother that’s awesome! What was your daily meal like? Example please

[@HereAmI369]

Congratulations. Your doing amazing.

[@jamesokeeffe3216]

I do 20 hours fasting, it doesn’t bother me one bit just carrying around less weight , makes me realise eating is just a habit, thank you for this video.

[@commiebanlist6798]

eating is a rich peoples habit

[@dinofitcoach]

totally agree!

[@gangimathar]

One thing I still don't get is a calorie deficit also needed along with fast to lose weight or not? What if I fast 20 hrs and eat daily required amount of calories (no more or less)

[@richardlawson6787]

No...eating isn't a habit...we must eat to live...it's the trash people eat all the time that's a habit

[@noorandi4616]

@@gangimathar it's about insulin. Your insulin going low, the fat storage will be utilised.

[@1dilligaf]

I started doing 16/8 after 2 weeks. I found I wasn’t hungry after 16 hours. So I went to 20/4 in one month down from 300 to 264

[@maimounadoumbia1932]

omg congrats!

[@abbeyatsriku1284]

36 pounds in one month is amazing!

[@1dilligaf]

Abbey Atsriku Thanks started on Jan 28th today aug 17th down from 300 to 254 pants down from a 44 waste to a 40.

[@camcneiljr]

That’s awesome. I been slowly transitioning up. I am between 18-19 hrs now trying to get to that 20hr

[@1dilligaf]

Charles McNeil if you can when you get to 18 hours go find something to do and two hours will fly by. Don’t start looking at the clock. I am thinking starting Omad.

[@carlthellama9664]

I’ve been doing 20-24 hour fasts for 6 months and I’ve lost 75 pounds 250-175.

[@nmpoy]

what type of diet?

[@mrsbaylocksvideoemporium9621]

How many calories do you consume in the eating of one meal a day? And does it matter what is is you eat? It's fantastic those results.

[@DraftPickieo]

Wtf

[@carlthellama9664]

@@nmpoy For the first month I did Keto, lost about 15. After that I was pretty lenient with my diet, making sure to get my nutrients and eating balanced, but not restricting myself too much. I stayed off of sugar as much as possible but I don't know how big of a difference that made.

[@carlthellama9664]

@@mrsbaylocksvideoemporium9621 Honestly I haven't kept count of calories since I started. I watched what I ate and made sure I was getting a balance of different foods, and ate till I was full.

[@shaunezrakuziw5552]

Anyone noticed that the earlier you start your fast in the evening, the longer you can go the day after? Win win 😎

[@idresufts5849]

I noticed it within a month of fasting. Decided to move my fasting window from 5pm/6pm start to a 3:30/4pm start. 20 hrs.

[@trumayne2010]

Yes it's alot easier, especially if you eat dense foods, ending your fast at 5 or 6 along with the 8 hours of sleeping, puts you at good hours without thinking about it, you literally wake up the morning with 20 hours fasted with no struggling

[@cristianciocanu4560]

@@trumayne2010 that's what I do. It's way easier.

[@chrismccaffrey8256]

Yes!! Its awesome! The body goes through its rough patch during sleep and we wake up feeling amazing!

[@hockeymomavalon2499]

100%!! I eat between 11a and 3pm. It's the best!!

[@StrawberryProteinShake]

Starting my journey today, 300+lbs wish me luck Update 1: IF(20h) with ketogenic diet and lost almost 50 lbs.

[@Manatarms25]

Congratulations!!! Keep us updated on your progress

[@Claire-77]

That's awesome 👏👏

[@Manatarms25]

Most impressive sir ! Don’t hold back now 💪🏻 keep it up !

[@GrumpyMeow-Meow]

That’s amazing! So happy for you!

[@jaydoggy456]

It sounds crazy but a 16 hour fast doesnt really affect me at all. A 20 hour fast makes me lose crazy amounts of weight

[@youngtrill3040]

So you eat your first meal at 10 at night

[@jaydoggy456]

@@youngtrill3040 no i eat my first meal at around 7:30 or 8 am and my second meal around noon. Then i fast the rest of the day

[@rajinderchahal8412]

Well done Jason

[@bhammonds8570]

I found pretty much the same. Although i was losing some fat with a 16 hour fast, going 20 really cranked it up. I've lost 21 so far without really losing any muscle mass.

[@elfinsim]

Same

[@TheMatrixxandRhodesShow]

I've been doing a 19 or 20 hour fast just about everyday. My blood pressure has dropped a lot in a good way.

[@santicruz4012]

And how about your energy levels and your weight?

[@TiMalice2009]

I need my bp to go down.

[@idresufts5849]

I went on IF because of my HBP, and it has gone down as well. I'm now doing 20 hr fast. I love it.

[@topflightstyle4141]

@Randall Glatt Congrats 👏

[@somebody8701]

@@santicruz4012 I had great energy levels.

[@doodlebopme5430]

I started doing 20 hour fasting naturally w/ working out four days ago. I feel amazing!!! I was 198, but I am 189! Crazy!!

[@fasttoys99]

Where are you at with your weight today?

[@Gtt985]

@@fasttoys99 35 lbs

[@chrisperez4199]

Nice, can I ask how many days or weeks did it take to get to 198 to 189? That’s a big leap. Congrats on losing 9 pounds!

[@aquda6651]

i bet she evaporated :)

[@1Mannco]

@@chrisperez4199 She said starting doing a 20hr IF and working out for 4 days, lost 9lbs.

[@DadPlaysBass]

I started my fasting a couple of weeks ago... First week was hard with cravings for carbs, but I held myself. The second week I realized I was fat adapted finally. No cravings anymore, not even hunger anymore. I could literally be 16 hours fasting and when it was time to eat I didn't even was hungry as weird it seems. So starting yesterday my third week fasting I decided to increase my time to 19/5. I already lost some visible weight in only 2 weeks. I'm so excited

[@darronbaker2627]

Love the channel. At my heaviest I was 260 pounds. I now stay in the 165-175 pound range. I fast most days of the week from 5/6pm until 12 noon the next day. I try and lift and do cardio 2-3 days a week. I feel amazing. Best shape of my life thanks to this channel.

[@NastyChungus]

Thomas, you are such a blessing to mankind. My wife and I have both started keto, following your instructions, 3 weeks ago and we've lost a lot of weight. Again, thanks for all your hard work

[@dangerapple]

Water weight fam

[@NastyChungus]

@@dangerapple well of course ya dingus

[@AS-oo1pz]

Thomas.... I have been watching your videos and decided to move forward with my journey... May 18th 2020 was when I moved forward thanks to your help! Started at 259.7 lbs.... As of today at 9:35 AM I am at 215.6 LBS... I have supported some of your sponsors as my way to thank you. I still got another 30 LBS to go... But I wanted to thank you and tell those in the community...IT CAN BE DONE! BELIEVE IN YOURSELF.....

[@terryevp4084]

All the very best to you............!!

[@johnnewton8017]

I love this.

[@1Mannco]

Awesome. Instead of saying as of "today" ...it's more important on a site to state the exact final "date" so people can see the exact amount of weeks or months. You stated you moved forward 5/18/20 then said as of 'today' you are 215.6lbs, means what? I'm assuming 3/21 from the time stamp.

[@Azreale]

I’ve been on OMAD since January 1 of this year, I do a 23:1. I’ve lost over 70lbs. And I’ve done 2 prolong extended fasts. 3 day and a 5 day fasts. After July 4th, gonna do a 7 day. On keto, this is quite all easy.

[@Dad_of_War]

7 days no food? Doesn't sound healthy but hey more power to you if you do it.

[@HablaConOwens]

Damn ! Go for it!

[@Epicurious_Me]

I just finished a 7 day fast with electrolytes, of course. I feel great. Have you tried it?

[@MystiqueRoz]

Did you exercise during the 3-7 days fast?

[@MaviNK]

Did you lose muscles?

[@NewDarkKnight]

Do one meal a day. It's easier for binge eaters like me. just 1 big meal with enough calorie deficit. smaller meals keeps me hungry. Takes 2-3 days to adapt.

[@adoreyou7449]

How do I fit 1200 calories in one meal...? I struggled eating 800 yesterday

[@NewDarkKnight]

@@adoreyou7449 1 meal doesn’t actually means 1 meal. i eat a big meal around 800 cal then after 40-60 min i eat some snack and drink coffee. so i fast for like 22.5-23 hrs. i don’t feel hungry anymore. i think my binge eating is fixed. I'll shift to 16-8 soon.

[@trungcao1021]

Yeah, 1700 calorie in one meal is possible

[@justin78974]

I eat 2300 calories in one meal everyday for 2 months, it’s easy when you’re adapted to IF

[@pododododoehoh3550]

@@adoreyou7449 Fats my freind... fats

[@dragoninsight4232]

I live by a verry strict fasting routine for one year now. Eating only 3 times a week with one meal per eating day. Under the week I eat low carb high protein. And at the weekend I cycle in some more carbs again. My eating days are on Tuesday, Friday and Saturdy. So I have two 72 hour fasting periods per week. When I started my weight was at 128 Kg on a 1,94 m body hight. Now one year later I'm down to 84 kg, with quite some muscle. I also have much more endurance, concentration and energy throughout the day, and less health problems. This may sound a bit extreme, but it really worked wonders for me.

[@moustaphacmh1383]

so did u get loose skin?

[@Irondiesel]

you must of lost over 150 lbs by now. Also you need to change up your fasting routine every so often like every 2-3 months or even more often. Your body will get use to that routine and slow your pace.

[@stevejoshua9536]

It's funny that I sometimes find myself getting disgusted with food. It gets to a point where I'm eating something and I ask myself, "Why am I eating this? Am I really enjoying this?" That's when I know it's time to go on a fast.

[@mangkanor126]

Do you vape or smoke? That might be a reason

[@lindagray2195]

This is my FAVORITE video you have ever done, Thomas. Thank you for giving us this kind of detail in a clear way. I am listening to it multiple times and taking notes. lg

[@astonmartin5332]

They fast on South fork?

[@msakshayakumar]

Started 20:4 IF on Nov 17th. Will share results after 14 days! Doing Chloe tiny two week shred for exercise! Roughly 3 days in I’m down roughly 2-3 pounds in water weight. (Approx cause my weight alternates 1-2 pounds). Doing an 8-12 PM or 9-1 PM fast (in the mornings) I realized how much my life revolves around food. I’m a stress eater and binge eater, so I’m really struggling so much, and i don’t even know what is motivating me to continue 😂 but holding on strong! Wish me luck ❤️ Update: 8 days in, 20:4 + HIIT exercise everyday while in fasted state: 4.8 pounds down!

[@maysam8907]

Good luck 😃

[@LazyPanda89]

Hey, how are you doing now?

[@Frankie_apollo1717]

I have been doing fasting since May 2019 and have lost so far 77 pounds. No training at all. I have been going to the gym only the past 2 weeks and doing fasting 20x4.It is incredible the results you can get from fasting it really worth it.

[@jimnzz4998]

What do you break the 20 hour fast with?

[@dinofitcoach]

totally agree!

[@marionnichols7442]

You lost 77 pounds without no exercising thats great

[@ChristianSaucedoOficial]

I just wanted to thank you for putting so much effort on your videos, you really help me out a lot, keep it up, king

[@duassalim]

I lost 69 pounds in 11 months using a 20h fasting from Monday through Friday.

[@Blahblahblah-w5g]

Congrats on your weight loss! U must look awesome!

[@shanicegrande8631]

did u get loose skin?

[@duassalim]

@@shanicegrande8631 A little bit. Yes. But I did it confined at home during the pandemic. I am sure that if I had done it with exercises the outcome would be different.

[@juliagoulia9111]

My coworker and I are doing 72 hour fast, we put $40 on the line so no one cheats. We decided to get back on Keto we were doing so good then fell off during this pandemic. 1 day to go 🥰

[@juliagoulia9111]

Actually we decided to continue with fast for 7 days. We are doing super good only 2 days to go

[@ovuvwevweonyetenyevwe9321]

Meth does really help huh

[@theeternalenergy]

An incredibly intelligent, well produced and insightful video Thomas. I recently completed my first 72 hour water fast, in guidance with your "prolonged fasting" video, it was extremely helpful. Thank you for all of your work, much peace and much joy! Adam.

[@rodsalvador3608]

My wife and I have just started on our fasting journey. We're up to 16 hours after a week; no physical changes yet, but I'm feeling a TON better. We'll start to push it after a month or so.

[@01Adam012]

You could increase the fasting length 10 to 15 minutes each day, rather than going from 16 hours to 20 hours all at once.

[@scoop1871]

I like Thomas because he always shows the science behind why something works. I like to know why things work and I am never content with someone just telling me to do something with no explanation or reason. I always learn something new from his videos

[@belovedchelle9735]

So glad I found this channel! I did a 24 hr. fast for the first time ever this week and for the subsequent days I've been doing 16:8 but after watching this & reading all these inspirational comments I am inspired and motivated to aim for 20:4 and a 24 hr. day weekly going forward.

[@randallstark3137]

Hey Thomas. Thanks for the great content and info as usual. I started keto and fasting thanks to you. I'm 100lbs lighter and have you to thank for the motivation.

[@mrsbaylocksvideoemporium9621]

Please tell us your method.

[@Username01invalid]

congratulations!

[@TheBowdoc1]

Randall, 100# loss 😳 FANTASTIC JOB!!! Thanks for sharing!!

[@Tommytoolsqueezer]

I usually fast for 16 hours. Today I’m trying the 20 hour fast.. it’s been tough at times lol, water and black coffee at my friends lol. I have 2 hours to go!!

[@it-ke9od]

Nice. I'm doing 24 hour fasts. Omad.

[@kayeszymanski6945]

Yup! Just did my 1st 48 hour fast last week 😀 20-24 hours works for me every other day! Thanks Thomas! Love kettle and fire bone broth 😋

[@DJLEO23100]

One of your best videos on your channel about fasting my man.... started fasting may 5th started with low carb mainly omad right from the start because it fitted with my lifestyle -10kg first month -6kg 2nd month.... going also to the gym every day for the last 10 days.... training always fasted and feeling great...I'm 32 183cm started 133.5kg....goal is double digits.... also throwing some 48h fasts....never thought it would be that easy....!!!

[@Reaper66685]

I started hardcore fasting 2 and a half months ago. No sugar low carbs no alcohol. I went from 100kg to 80kg and I'm just getting started on my fitness regime. 20 hour fasting is boss......

[@Jonases_20]

how are u daddy jay

[@sms7048]

One thing I really like about Thomas is very science and fact based always reading new academic literature, something hard to find on KZbin

[@maimounadoumbia1932]

i agree

[@alexjoneskramer2062]

I just love health information, and I really appreciate all of the research you do. It ultimately motivates me to do a lot of independent research. Thanks a bunch!

[@billwall9886]

Spelling it out really simply is appreciated, not condescending. I’d appreciate doing it sooner and going into the science details later. If I had the overview I’d understand the science better.

[@aliciahayslett2095]

I do 20:4 IF Mon-Fri and 16:8 IF Sat-Sun. I keep my daily carb intake around 50-75 and just starting to walk about a mile a day (M-F) and ready to kick it up a notch. I've lost 30 pounds since May 21, 2023 (Today is August 7, 2023) I will start in the gym this week with light cardio and strength training.

[@JakeF1st]

Ive done 20 hour fasting before... and the results are crazy! Of course combined with weight training and a little cardio.

[@Luckyy541]

What do you do for cardio?

[@Luckyy541]

@Randall Glatt So do I do this during fasting or after i start eating?

[@chrismccaffrey8256]

@@Luckyy541 during fasting is best time for exercise. Exercise really boosts the effects of fasting, including fat burn and ketone production.

[@teeahtate]

Yes, it feels wonderful. I fast 20 hours a day. I fast from 3pm-11pm. I have a four hour eating window, but I usually only eat one full meal because I am full. I eat healthy during my feeding period which is mostly fruits and vegetables. I have break days during holidays. I lost four pounds in five days. I am near my goal weight.

[@teeahtate]

@@chrismccaffrey8256 yes

[@NoMoreTears64]

First 5 days, I did 16-22 hour fasts each day and stopped eating between 2-3 pm. I lost 5.5 lb in that week. Then I gained a lb and have plateued at that weight for 2 days. Today, I'm doing a 24 hour fast minimum. There is NO REASON for this fat to stay so I'm not giving up. One day at a time and being consistent. This HAS to work eventually!

[@lukerush9043]

How did it go ?

[@Swagalious689]

Yep. If you could go without eatting for long periods of time and not lose weight...well thats some type of superpower. The body has to consume that fat for energy regardless of how much it resist the longer you dont it the more your body eats into its savings (fat)

[@NoMoreTears64]

@@lukerush9043 Honesty, not so well. I did well until February and lost a total of 11lb in 8 weeks. I ended up in the emergency room at the end of February with an extreme case of Vertigo which they originally thought was a stroke. Although that had nothing to do with fasting, it was enough to throw me out of sync and I have not gone back. Hope you have better luck.

[@sam80acres67]

Just a note to let you know that I appreciate the information in all of your videos. Keep up the good work.

[@Its29Me1]

Another great video!!! I learn so much each time I tune in!! Thank you for providing such great content and giving us life saving information on the daily! 😊 No you did not sound condescending, not one bit.

[@aprilmichael3594]

This had been my way of life till I realized it's called intermittent fasting. I love it 😍

[@cedrica700]

I started doing 16 hours fasts. Wasn’t seeing results until I did 20 hour fasts. I lost 25 lbs!

[@Moesie]

Thats because people who fast 16 hours aren't moving a lot, excersize. Thats why.

[@GB-ts5pq]

@@Moesie how do you know that people who fast for 16 hours dont exercise and people who fast for 20 hours exercise? that doesn't seem very coherent

[@Moesie]

@@GB-ts5pq I didn't say that. I said 16/8 should also be enough but you don't ecersize. Why children are healty? Let me tell you when I was a soccer player, I did mever intermitted fasting, I had a sixpack clean 14% bodyfat. Eated chip candy nothing happend. I was active. Now I am 20 I can't barely lose wait. I walk 6km a day, healty diet, 20 hour fast. The truth is it is all to do with your activity

[@shanicegrande8631]

did u get loose skin

[@TheCityDweller1]

@@Moesie you didn’t clarify your initial statement, which was an assumption, and a rather ignorant one at that. You literally said people who fast for 16 hours aren’t exercising. You have no way of knowing that. Good day.

[@4everu984]

Easiest thing I’ve ever done. 26 lbs and my rash on legs is gone. My brain is sharp. I love food, this makes it a more present experience, instead of mindless grazing. I’m at 16 hours and will go for 20, ty!!!

[@RS-pu9ti]

Keep it coming, you always have the precise information Thomas. 👍

[@yoseidman4166]

Great video! Due to your teaching I have been doing 24 hour fasts every other day from 3pm to 3pm and break the fast with poached fish with green salad and another meal later but ending eating by 7:30pm. I am experimenting on daytime eating window in keto style but not exact keto. So far feel excellent, much reduced inflammation, lost 9 pounds in first month. Red wine Friday nights and Saturday lunch

[@jennwebb9997]

The NERD is back! 🤓Love it! Thanks for the information, Thomas!

[@Purplecow233]

Thomas, always concerned about cortisol levels due to IBD. Really enjoy your videos. So much valuable information with solid research. Thanks for the work you do on making these videos.

[@daniiel1495]

I do alternate day fasting (36 hours); it sucks, but hot dang I feel incredible when I wake up. It is a tough lifestyle, though, so I will switch to a 20/4 alternate day fast if I get too overwhelmed. Fasting works. Add some gym/workout time, and you will absolutely see and feel the difference in days, not weeks.

[@jailenc6674]

Doesn't doing that daily slow you're metabolism? That's the reason I haven't been doing long fasts because I don't want to slow an already slow metabolism.

[@luiscreates2524]

I started by doing 18:6 fasting, I eat from 1PM-6PM. My 2 meals each consists of 50% veggies (2-3 cups of veggies) 25% lean protein (size of my hand) and 25% (1 cup of rice/whole wheat) and approximately 2 table spoons of olive oil. I do 1 hour of high intensity workouts in the morning and drink 1 gallon (128 ounces) of water a day. I've been losing weight and don't feel exhausted or with no energy.

[@tianarmas1665]

Been doing 20:4 with some 24h fast thrown around for a couple months along with keto and 3 full body weight training per week in a fasted state; working great so far. Not hungry at all. Weight hasn't changed too much (just lost around 5-7lb), but I definitely gained muscle and lost fat. Big difference in the mirror.

[@Hifcrea]

dude you must be either lean to begin with or eating nothing but cake and cheesesteaks in that 4 hour window lol. ive been 16-8ing it for 2 months and lost almost 30 pounds. This shit is just falling off

[@SuperBlackBeto]

@@Hifcrea have you been doing exercise ?

[@Hifcrea]

Beto Diaz ya lifting 4-5 times a week.

[@tianarmas1665]

@@Hifcrea yeah I was very lean at that time. Now it's starting to get difficult to get enough calories in 4 hours if I want to build muscle, so I just do ocassional 16:8 before my workout days, and not keto anymore. I also feel like it's more sustainable

[@lessonsfromhome501]

Great video! Very informative and, above all, so easy to follow. Thank you!

[@NessunDormaIA]

I have a fasting support group that I'm an admin whenever they ask questions instead of trying to put it into words myself, i just post one of his videos that answers their questions. He has much more credibility than me anyway. Thanks for all the information!!

[@curtisjames2443]

I just started doing a 20 hour fast on Saturday. I went from 331 to 325 in days. I eat my first meal at 2pm and my last meal around 5:30pm

[@jamal_ly]

What about calories?

[@JohnsonKayla12]

@@jamal_ly I personally track my calories now but I’ve done it before & still lost while not tracking calories. My calorie goal is 1200/calories per day at max. Its not common to track calories while fasting though. If you do shorter fasts like 16:8 you should probably watch your calories.

[@amandajo1269]

Thank you for sharing the times you eat, I will try this

[@juniorpenalozasaucedo9464]

KeiyaValecourt do you eat more calories on non fasting days?

[@dinofitcoach]

totally agree!

[@duanem.174]

Great video with a ton of great info. Thanks again Thomas!!

[@douglasjgallup]

Many others have said it here, you do a really great job with your videos. Well researched, well-edited and well-presented. You deserve the views.

[@zaviangeronimo7811]

When I started working out and I was really fat I unintentionally did OMAD for like 1 month and lost around 25lbs

[@SatoshiHODL]

Very powerful and great info. Good vid again Thomas.

[@dinofitcoach]

totally agree!

[@urosmil]

Great video. Thanks a lot for all the valuable and ACTIONABLE information! 👏

[@dianastapley1184]

Thank you for being so positive today 🇬🇧👵🏽👍🏽

[@mandisweigh8297]

Great information! I've been IF for a couple weeks and mainly doing a 19 hour fast, and am starting to see some benefits at least in the scale. I'm excited to start seeing physical benefits as well!

[@gettingslim186]

Dr I don't have a problem with fasting, I can fast for days! My problem is bingeing after the fast :(

[@dalestanley9177]

Getting Slim that's because you've deprived yourself of the pleasure of eating for too long so you subconsciously make up for it by binge eating even though you don't mean to.

[@bac0129]

If you have electrolytes and are eating real food such as meat, fish, seafood, vegetables, fruits, etc., in that order then it's impossible to binge. Feast? Yes. But not possible to binge on electrolytes and real food.

[@Z_place_holder1234]

My problem is hunger. I recently came off a 40 hour fast eating normally for 3 meals, but I would be hungry 30 minutes after eating each meal. I ended up binging after dinner until I finally felt full. (Kind of defeats the purpose of a fast, but idk what else to do)

[@itssee5271]

Plan ahead on your feeding window or plan ahead when you are going to break your fast.

[@gjermundification]

This sounds to me more like an issue with your reward system rather than anything else.

[@Southernburrito]

That was great data. Got it locked! Thanks Tom.

[@christopherhauser1376]

Truly life changing research and experiential phenomena Mr. DeLauer, loving life means living each day with purpose!

[@mohdamirul9221]

Hi as a Muslim. We are fasting for 1 month during the Ramadan. I'm so happy to tell you that fasting is a good thing for our bodies. Thanks for the explanation Thomas.

[@tasneem1284]

You are great! All respect ✨💫

[@KatarinaS.]

You don't eat anything during that time, only drink water?

[@Joket646]

But Ramdan is useless ...as when they open their fast...they tend to eat huge crap calories...thus proving the whole idea meaningless.....

[@mohdamirul9221]

@@tasneem1284 thank you :)

[@mohdamirul9221]

@@KatarinaS. mostly in Malaysia we started our fasting at 5.30 am to 7.30 at that time we don't eat and drink.

[@E-ROCK0180]

I luv fasting - every time I eat , I eat as fast as possible. Thx doc.

[@bettyblue391]

thanks for breaking it down much appreciated

[@dlish984]

You are the KING of IF! Thank you for your videos!

[@Matthew74Anderson]

Topics I’m looking for your input on: Glutathione - does it break a fast / benefits of combining with Citrulline Malate Grape Seed Extract - does it break a fast? / when to take it? I normally include both in my pre-workout but I want to make sure I’m using them correctly / don’t want to be breaking my fast right before working out.

[@miloc6507]

I remember moving from a 16 hr fast by measuring it with work. I used to break fast at 1 or 3pm but thought to push it to 5pm. Stopped eating around 8 or 9 the day before and then worked out after work. At 5 I'd be a little tired sometimes but when I worked out all that went away making the 24 hr fast a lot easier.

[@oscarb780]

Thanks for the video Thomas it really helps!

[@agusdarmayana2082]

Very interesting. I’ve been into Intermittent Fasting since 18 y.o, now I’m on 19 and I feel I will step up my fast to 20hrs. Thank you for great informative content. 🙏🏻

[@joseph-danielprevost6812]

I think it all depends on the people. We all have different bodies. For myself, 16/8 suits me just fine. I lost almost 5 pounds in a week and a half. Then again, I'm 63 going on 64 years old. So we are all different.

[@jesselyncastro3214]

Same and yes that's true.

[@jordyhandorf]

Oooh good to know! I've been doing 16 hour fasts for months! Time to do 20 hour fasts now!

[@krejich547]

Add me! David Krejić

[@dinofitcoach]

totally agree!

[@alizaghmouri1454]

Great video! Love all the info!

[@tasneem1284]

Thank you Thomas! I really appreciate your efforts.. Aiming to do 3days fasting and insert fasting as a lifestyle habit ♣✨💫

[@utuberlol]

If you were a professor at my uni during my sports science course, I would have had a better experience in lectures. Very engaging!

[@LynseyTate]

000000000000 po

[@kinggg87]

im 2-22 for a while now... its great.. i eat from 11-13 pm and i feel great.. just dont forget to drink sole water (one glass every morning) for electrolytes.. to avoid headache and feeling down..

[@deltaradiance9034]

@Caramel Cupcake you were not eating enough fats

[@gjaars4]

Hi Thomas, could you do a video on the impact of different excersizes on the speed and/or depth of ketosis and autophagy? If you've already created a video on this then I'll certainly keep an eye out for it.

[@lhossworld]

Thanks for the content you provide. You're so awesome. I would like to know the Best IF length to combat hypothyroid?

[@natalielappi1042]

Doing my first 48 hour fast! kinda nervous but getting great feedback on your fb keto group!

[@cat_loves_curry5157]

How did it go?

[@makegoodchoices4792]

How long can you fast before negative effects kick in

[@PathtoWellness1979]

Great video! Been intermittent fasting for 4 years.

[@grantflores5410]

16 hr fasts everyday?

[@tenuis70]

Excellent video that was extremely informative, thank you for the breakdown, helped reaffirm the reason I'm doing 20 hr fasting

[@san.pituco]

Great content 🙌 Thanks

[@itachirules25]

I've been doing it for so long now that I don't even think about it sometimes and end up doing 20 or more hours of fasting

[@alphacause]

One key takeaway of this presentation is that you can reduce the time it takes to get the benefits of fasting if you are already in a low carb state. Since, gluconeogenesis and the 2 fold increase in ketone production really occurs as a result of glycogen depletion, it makes sense to adhere to a diet that lowers glycogen.. Since a low carb diet assists in lowering the amount of glycogen already because you are not ingesting large amounts of carbohydrates, you will transition more quickly into the beneficial stage of fasting that Thomas refers to here. While this is totally subjective, I noticed that I have an easy time going into a 24 hour or longer faster than my peers who eat high carb. I speculate that the reason why is because I have been eating low carb, religiously, for over 5 years.

[@davidmargaryan3809]

How do you feel being low carb for so long? Any issues putting on muscle? I assume you pretty lean

[@jordii7543]

@@davidmargaryan3809 you mean mass? Carbs dont build muscle. You can have a diet with no or minimal carbs, and build muscle if you have enough protein intake

[@xximasaintxx]

Nice post. I agree with your statement at the end. I eat KETO OMAD 6 days a week with one cheat meal of whatever (usually high carb) I want. The following day, I feel hungrier and waiting 24 hours to eat again is more challenging.

[@trueconsumer6]

Great and very useful information.

[@pietroostano1351]

Thomas, Hello! I'm on and off a 16-off diet and have already seen the benefits The 20+ gives me a peak in mental energy that, added to my lack of physical exertion, leaves me a little too hyperactive and, sleep-deprived. This can happen to people that don't get enough physical activity during the day, so I would humbly suggest anyone implement a lifestyle that provides this side as the extra-mile effort to getting the whole spectrum of benefits. Thank you for all the great knowledge you share and for delivering it in a professional, friendly way!

[@summermarks7765]

Hi Thomas. I fasted from my normal 16 hours to 24 hours. OMG, I felt fine, just the headaches... was killing me lol... But, after 24 hours fast. I ate protein and got better. Thank you very much for sharing.

[@t.fernbach602]

When fasting for a prolonged period, keep track of your hydration and try drinking a couple of glasses of water per day with one teaspoon of salt disolved in it.

[@aaronstallion1309]

Yes add some salt to your hydration. My headaches went away and I wasnt crabby.

[@keithlittlebury2986]

I graduated from 16 to 20 hour fast quite quickly. 20 is definitely more effective. I feel slight hunger but it's a good feeling. Like being on the hunt. Sometimes, when it's time to eat, I even feel like fasting for longer

[@djStens]

how's the past few months? Are you still fasting regularly? How do you feel?

[@keithlittlebury2986]

@@djStens hi. I still fast regularly but don't beat myself up about it. By that I mean I drink coffee with milk on fasting days and do about 20 hours fasting on alternate days. My weight is fine, strength and fitness is good. I feel good. Thank you for asking.

[@dizziemisslizzie4040]

I so get what you're saying ❤️

[@truthseeker659]

As a start, I adopted the 14 hour schedule, then within a week could easily shift into the 16 hour and after a fortnight I felt hungry only after 20 hours and am pretty comfortable with the 20hour fasting pattern. I work in a night shift and the 20hour fasting has changed my life. The aftereffects of lack of sleep during the night have almost disappeared and am more active than ever. Also, since the fasting time coincides with my work hours, I end up being more productive and allow myself a Japanese Matcha or black coffee at times. Noticed that I have a lot of inch loss around my waist and when I checked I have already lost 10pounds! I recommend 20hours for anyone doing a night time shift. For info, my eating hours are between 13:00-17:00 And yes, water, water, water to drink.

[@almost50fatandfasting38]

loved the video!

[@dannyarcher7137]

I started a 20-4 fast less than a week ago and I'm already 11lb down. The thing that's been really amazing for me is that my food discipline has always been my weak point and I therefore thought I'd only last the day, however the gratification of feeling like I'm taking control of my intake has really pushed me on so far this week! I really like the feeling of making sure I stick to a regiment that doesn't feel limiting (2000 calories feels like a lot within a 4 hour time frame!)

[@BOOBERS]

I fasted every weekend in April and loaded protein monday through Thursday, I dropped 27lbs in 25 days. But continued intermittent fasting on days that I ate in May. I did full weeks of one 16/8 and then a 20/4 then i did each another full week of a 16/8 and 20/4 to have a better understanding of my body. And 100% I found even eating more calories I still lost more weight and felt better on the 20/4 fast!

[@shanicegrande8631]

did u get loose skin?

[@armen7932]

Great explanation. Thanks!

[@traceyallen4351]

Doing my first 24+ hour. Now at hour 34. Went for a brisk 2-mile walk this morning and still feel good. I am a diabetic in remission. It is fascinating to see my glucose hovered around 65 -7 during the night. When I got up, it went to 90. In the midst of my walk, it went up to 104. It is great to know that my body is using fat for fuel.

[@gabrielbrolly457]

I'm on my way to a 6 pack at 190 lbs for my 48th birthday by doing alternate day fasting, 38 hour fasts every other day then to 3 days per week ultimately 2 days per week. Am 6'3" and just hit 200.

[@abhigupta462]

When have u started and how much have u lost?

[@gabrielbrolly457]

@@abhigupta462 3 weeks ago and 12 lbs

[@abhigupta462]

Gabriel Brolly that’s great , bdw on keto or carbs?

[@gabrielbrolly457]

@@abhigupta462 still doing carbs 225 C 195 P 85 F on eating days for my physical training, lost sooooo much weight on keto but just ended up frail and skinny without energy for crossfit etc.

[@amperage8032]

Gabriel Brolly My dilemma is doing IF with a demanding fitness routine. I do CF style workouts also and we need fuel. I’m not trying to lose any weight; actually trying to gain muscle. What IF schedule for health benefits would you recommend? Thanks!!

[@MsTony1402]

I definitely double my ketones with just a few more hours of fasting. I normally have about 0.7 at 18 hours which climbs to about 1.3 or 1.4 by 24 hours. But is a higher level of ketones really that much better? Hearing conflicting info on that...

[@LifeChangeAdvicewithTiffany]

Great video Thomas. Thanks.

[@jacobbailey5498]

GREAT video thank you for the insight.

[@charliesierra6919]

62, been doing 48 hour fasts and it always feels great.