I did a 37 day stay in rehab back in October and I have been eating a completely healthy diet for 63 days now. I feel amazing already. You got this stay strong 💪
Why are you counting the days? So you can tell people how many days you last this time before you go back again? When you change your identity into "I'm not one of those" you won't do it ever again. - Tony Robbins
my understanding is the first 48 to 72 hours is the hard part. I just finished my first 72 and my hunger never went away (but also wasnt any worse at 72 than it was at 16). I was hoping to reach the point of no hunger and heightened mental clarity in the 72 but didnt get there. I was just really tired. LOL. I did 60 hours last year and reaching the 60 hour mark was much easier this time.
Not sure that suggestion of 1-3 day fast is sustainable in the long term. Anyone not fast adapted goes through metabolic transition in first 1-3 days which can make them feel terrible, particularly when they abstain from alcohol, tobacco and caffeine at the same time. They never experience day 4-6 increased energy and appetite suppression.
@@SimplyHuman186Not all. For people with thyroid problems it makes it worse. But we definitely need to find a good balance and not overeat all the time
Congrats. I’ve tried, made it 1.5 days and broke at night. I wanna give this a shot again. Feel like I’m holding mad water. My question is, do I stop my workout routine? Workout HIT calisthenics 3x a week and BJJ 3x a week?
@@ScottygetrightThe water will just go back on once you break the fast, it’s not as simple as drinking water for a few days and expecting it the pounds to magically disappear.
I got myself a sailboat, I live on it, $3500 yearly cost of living including everything, takes stress away. I fish, I love fishing and sailing, I eat only seafood, no carbs, I lost 70kg. This spring I'll star a lifelong fishing trip around the world, no stress for food, no stress over cost of living. If I need some extra money, I'll do some food delivery on my land transport vehicle, Honda CT 125, life is good, I'll be out on the sea watching the world burn!
I just did this fast from Sunday until Thursday. I lost 15 pounds and the inflammation in my knee reduced dramatically. I have had knee pain for decades and this is the first time that my knee has felt this good. I am going to do this fast possibly once every 90 days.
Wow that's great. Congrats to you. That might be a little hard on your body going that far every 90 days however. Might be good to do some research on fasting schedules and maybe check with your doc. Best to you.
Thats not fasting, I was talking to a man that said he fasted for 12 days only to find out he ate pudding the whole fast . true he fasted for his regular diet. but fasting is no food.
8 месяцев назад
Yeah that sounds like he was on a short diet of pudding
Yeah for real!!!! Like lmao ok dana did not fast. The bone broth is definitely calories . Electrolytes are acceptable imo but the calories come on lol not fasting if calories are consumed
@@mj625 that's fair - and honestly it would be different if Dana White was built like me, with an extra 60-70 pounds of fuel to burn. :-) that said, I was watching Peter Attia just yesterday on Tom Bilyeu's channel, and there's no real "markers of autophagy" - so if you're really trying to accomplish something dramatic from an autophagic "sensescent cell reduction" standpoint, I think you'd need to really fast for 2-3 days.
I do 3-day water fast every 3 months and wanted to share my experience. Research suggests this duration of 3 days is optimal for reaching the peak of autophagy-burning significant body fat without compromising muscle mass. Going beyond 3 days might yield more fat loss but comes with the trade-off of potential muscle loss.
I'm 4% body fat and you don't see diminishing returns until 15-20 days without food. He has no idea what he's talking about when he says "diminishing returns"
If you eat protein from the bone broth, isn’t that technically breaking your fast? So this isn’t 86 hours. Still awesome what he did, but this is stimulating an insulin response and hence breaking the fast.
I see it reccomend often to have bone broth as a fast breaking before transitioning back into whole food. Just extend the transition and call it a 36/60 fast, just a 36 hour water fast followed by 24 hours of bone broth & perhaps essential fats and exercise.
I've done up to a 7 day with clear liquids in the past. It was before the days of electrolyte powders. It's been several years now since I've done a 3 day which I found was better to do with a work schedule, etc. This was the best information I've ever heard about both the effects and some ways to maximize the benefits. On a side note, I never found myself thinking about food as Dana White described. In fact, the longer without it, the less interested in it I was.
@SM-gq3wr sorry if you already know this, but the extended fasts are much easier if you are already eating a low-carb or ketogenic diet. You can avoid some of the symptoms you experienced.
I fasted for 5 and 7 days back in 2022. 2023 I did 3 day fasts. 2024 so far I have done a 72 hr fast. The 7 day fast was tough, day6 and 7, I wasn’t up to much, I kept it up because my asthma went away, after 53 years . I was hungry at times but admit I lost the desire to eat. When I started eating on day 8, I had to force myself to put the food in my mouth, it was harder than I expected. The healing was amazing, I truely felt fantastic after 2 days of refeeding. I have been unable to repeat it yet, maybe this year. 3 day fasts are good, but I don’t seem to experience the same levels of healing that a 5 or 7 day fast does for me.
30 day water fast with electrolytes. Day 5-6 I felt amazing until the end. Muscle wasting was unnoticeable. However, I had plenty of weight to lose. While it is nuanced, multiple studies have shown that autophagy is turbocharged during longer fasts of more than a few days.
That's what I've read as well. Anything after 72 you start to break down muscle. That'll make you loose weight, but no thanks to that! I want to loose fat.
BS, you don't lose lean mass when fasting unless you're under 4% body fat. In fact, the body holds onto essential aminos bc we need muscle to catch our prey. Go read Dr fungs books or any studies on fasting that do DEXA scans.
I fasted for 5 days. Everyone thought I was crazy but I felt on top of the world. My eye sight oddly was significantly sharper and my brain felt snappy and awake. I was also always in a state of calm or bliss. Slept like shit and CRAVED CARBS! Specifically Chipotle. Not sure why but my brain kept telling me to eat a burrito. Also when I was fasting I was still enjoying my morning coffee with my favorite Carmel creamer. I know it’s not a pure water fast but if cheating helps you pass a test I say go for it.
Well done! I did a 90 hr fast in December, then 107hrs in January, because it just felt easy as each day went by ... Sleep on longer fasts, day 1 I sleep the best!! Then consecutive days are much lighter sleeps, it's a thing... I wasn't craving carbs, if I was craving anything during my longer fasts, it's fat, nuts, salmon and protein!
I've done 96 hour dry fasts. I mean, it's not a big deal. Felt amazing. No muscle loss and zero inflamation throughout my entire body. I finally got a baseline feeling as to what it is to live without inflammation, which inflammation causes a whole host of issues.
What is insane about 86? I've done weeklong fasts; that's eating before bed on Sunday, then not eating until the following Monday, so... 170+ hours. People fast for 40 days. I'm sorry, but 86 days is not insane.
Thanks for your relentless sincerity, dedication and work to bring us balanced and relevant views on this very complicated topic of Health ! Just buying you a coffee on this lovely morning in Singapore!
Basically, if you are in a caloric restriction, you are going to lose weight. Just like there is a concept of doing clean keto and doing dirty keto. You can do a clean fast or a dirty fast. A clean fast in my opinion is when you consume 0 cal. A dirty fast is when you still restrict yourself and are in a caloric deficit but you are still bringing in calories. At the end of the day, the person can do whatever the hell they want, so get out of your emotions, trying to judge the person.did he lose weight?
just ending my 7 day fast, it was tough but i feel good and im down 15 lbs. I work out daily, and do cardio- but this week i didnt work out bc i felt tired, but i did to go the gym and did 30 min cardio. I wanted to kick start some more weight loss towards getting leaner. I did fast previously, with 3 day and 4 day... but this was my longest..i do OMAD during the work week,
I love the term "crisis of abundance". It's something I always think about but never could pin down a label for it. It reminds me of the clip after the first Borat movie when Sascha is in the grocery store in the sliced cheese aisle with the clerk asking him, "And what is this?" "It's cheese". And then goes on to ask the same question about the 200 other versions of sliced cheese.
I've been playing with fasting for awhile for health and weight problems. I use to have to scrub my face every single day because all the dead skin and put on so much lotion I don't care to think about. With extended fasting went from 298 to 205 my skin is clean and clear and my extra skin on my body is, mind you very slowly but it is shrinking and my stretch marks are agian extremely slowly is getting better. Read all the comment from other fasting videos, other people stories will make your brain implode with all the things it has helped people.
So refreshing to find someone educated, who actually walks the walk. Great info and you deliver it in a classy manner without dropping f bombs every other word like so many adult juveniles that saturate the fitness industry! You are a breath of fresh air! Keep up the good work!
Man I use to do this all the time and I really miss the mental challenge. The hell with all the weight loss benefits…Nobody ever talks about how much mental discipline you are training your mind to do.
Is there any reason to do a 5-7 day fast if you can get more autophagy through 24-48 + exercise? Maybe some improvement for the microbiome or inflammation?
This vid goes into detail on the benefits of fasting based on duration.. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xWNsaa5UUqY.htmlsi=jdhH2LimSvCGVupD
A lot more cellular regeneration, especially if you are sick or old. Autophagy doesn't begin to peak until 72 hours and doesn't taper off until 7-10 days. But people who are sick, old, or injured can go longer before hitting peak autophagy because they have a larger store of degenerate cells to burn. Lots of anecdotes of sick people being able to fast longer before entering starvation. 130 Ib cancer patients being able to water fast 30-45 days, or dry fast 15 days, etc.
I started fasting about 7 years ago. I do 5-7 days once every year several three day fasts and usually eat between 11-7. Don't complicate this stuff. Our bodies are meant to go without food for limited periods. It gives the organs a rest. We can survive scarcity. If you are just stating out the toughest part is the afternoon of the first day. That is the hangry part. Go for a walk just stay busy. You may experience an epiphany along the way of how our hands just want to grab food. Stay busy. Go to bed early if you need to. The next morning you will not feel as hangry hungry. You will be hungry but just not hangry. Stay busy. Go walk. Drink water. The longer you go the less your body will cry for food. Just think that ever since you were a little baby fresh out of the womb you cried for food. The cries subside as we get older and lean how to source food, but most of us have never evolved past those cries for food. The baby is bigger now , but we still cry for food in our own way. You can grow out of that. The older you get the less food you need. If you are not a 13 year old during a growth spurt, why do you need to eat like one? The more you fast the easier it gets. I don't get hangry anymore. Normal is extremely unhealthy in today's world. Don't be normal. F the critics!
I did a ten day Master cleanse - I actually wrote a cookbook during that time, fantasy dishes included Barbeque and mashed potato pot pie, i definitely enjoyed that one.
I am doing IF right now at rolling intervals of at least 36 hours and often go longer to 42-46 hours. Most eating windows are 2 meals, but I can do 3. I can do 1 if I go carnivore with high saturated fats, but I am trying to limit saturated fats right now. I do eat saturated fats, but I prefer to have lean ground beef and then mix in pasture eggs or maybe a pound of sockeye salmon. Some eating windows are carnivore, some keto, and some just try to be somewhat reasonable with some carbs. A week ago, I had a Chipotle bowl with double chicken, most of the options including beans and rice, the guac and extra guac, and then I added 1 lb. of 93/7 ground beef. I split it an ate it over 2 meals. I cannot do that every eating window, or my weight loss will stop, or I may gain a little. I am currently down 80 lbs. and need to lose 80 more. Pounds 1-60 were not too difficult from April to early September, but the last 20 have been more and more stubborn. I had a bad plateau at a little over 70 lbs. and this longer IF has helped break it. I weigh myself frequently throughout the day and note when I feel hunger. By watching when my weight starts to move and when I feel hunger, I think I am getting a good idea of when I start adapting and what the adaptation is. I can adjust how long the fast is (36 minimum), how many meals I eat, how big the meals are, what the macros are, how clean I eat, and what nutrients I get. I take supplements but only electrolytes while fasting. When I eat, I take several more and they will be an exception when I decide to go carnivore. I lose the most weight and have the least problem with fasting longer while carnivore with higher saturated fat (ribeye, 80/20) however, I get to the point where I am over 48 hours fasted then 3 bites into a steak and don't want more. It seems like a signal that I need something else, but sometimes I wonder if it would be best to just worry about that after I lose more weight. Trying to fit in all the healthy foods everyone says I need is slowing or stopping weight loss. I can verify the wanting food while not hungry aspect of longer fasting. It happens all the time and it is weird. But my will power is strong at this point. I have not eaten early once since starting these rolling fasts, but a couple times I did eat more than I should have when I broke the fast. You cannot pig out on garbage just because you are fasting like some claim. Portions and choices still matter a lot. Thomas suggests breaking a fast with up to 100 grams of protein. I do not. I suggest a smaller meal to trigger hunger and then a larger meal when you get hungry 1-3 hours later. The first meal can have enough protein for mTOR and then a modest amount of fats and carbs if you choose. If you are eating carbs, a few will help you get that hunger going. The next meal should load up on that protein and you should eat slowly till full but be ready to stop and don't keep eating. If you blast through satiety, you will need a fast several hours longer to compensate and get back whatever you gained. The formula is not calories in calories out. It is calories out, calories in. That means you don't break the fast till the calories come out. Watch your body adapt and manipulate it. For me the weight usually starts moving at about 16-19 hours. When you feel a 15-20 minute hunger, consider it a signal that your body is considering adapting or is doing so. It could be a great time to do some exercise to force continued fat burning. If your weight loss seems to slow after 40 hours, it could be a signal that you maxed your fast and need to eat. If you have not achieved more losses since your last feeding window, break the fast anyway and tighten up what you are eating and add more exercise. Your body will adapt, and you will lose if you do not adapt too. If you are stubborn enough you can adapt more than your body can. I think this cycle of IF is better than a constant low-calorie diet since I am constantly forcing adaptation rather than staying in a disadvantageous adapted state. When I do eat, even when I moderate it, I have at least 1 sizable meal. My body is regularly provided what it is looking for, and I think the eating pattern is more natural. Yes, I will have to reverse diet out of this eventually, but I see no reason to delay weight loss for that now.
Hi Thomas, What happened to your face? I mean body wise you look strong but you have lost so much fat from the face it looks like you've been extremely sick. Hope your doing well and nothing serious.
16:00 you need to do both cardio and resistance training while multi-day fasting. The cardio helps manage uric acid buildup from occurring and helps keep your heart from atrophying, pretty much your most vital “muscle”.
@@renee3148 that’s the best way to do it! Being sedentary slams the kidneys with uric acid buildup, and any major muscle group not getting stimulated is prioritized for catabolism.
I found that locking the fridge by wrapping a bicycle lock around the handles and giving my wife the key made it MUCH easier to sleep through the night while fasting.
@@Pieman3737 both of those will break a fast, does bone broth taste so good you want to break your fast and hard work youve put in maintaining your fast so you drink it? it makes zero sense to me, and tbh its not exactly hard to do a good 20/4 fast, just consume black coffee to kill any hunger, and once youre in ketosis like I am the hunger 95% disappears completely.
Insane is the right word. Fame and stupidity do sometimes go together. Long fasts damage our health. Metabolism slows down so fat is not burned as much. Muscle catabolism increases (who wants less muscle ?). The hormetic stressor effect goes too far and leads to metabolic dysfunction of the mitochondria. Our microbiome gets malnourished and compromises our immunity (80% resides in the microbiome). Over eating, over exercising and over fasting are all extremes which are not healthy at all.
Your comment, should be the no. 1 here, you definitely deserve my upvote. We need protein to survive, all our Protein is stored in Muscle, if we don't get it from food it will take it from your muscles, leading to muscle loss.
That's why a protein-sparing modified fast (PSMF) is best if you're fasting. Consume just enough extremely lean protein (basically pure protein, no fat or carbs involved) to offset muscle catabolism and you'll be good.
No, I do a monthly 3 to 5 day fast and I know what he means. Because I do keto and am fat adapted I don't ever get hangry or feel hunger pangs. But I enjoy eating and I miss it when I fast. The trick is avoid thinking of food
I do extended fasts once in a while. Not for fat loss, but because fasting improves my joint pain and inflammation starting at around 24 hours. My longest is 7 days. I read that HGH levels increases during fasts so I agree that resistance training would be best to try to prevent muscle loss. And that thing about not being hungry but thinking about food all the time is true for me too!
Are you keto? I stopped grains a long time ago and the pain was a lot less, but still there. I stopped nightshades and after many months the pain is mostly gone. But I also take black cumin seed oil and drink teas and herbal teas.
A couple of years back i had some sort of flu illness. It knocked me for six for four days or so. However it also knocked my hunger for six too. As a result i went for three weeks eating next to nothing. I just had zero appetite. Every single ache and pain i had in my joints went away completely. Felt really good.
Its “interesting” how the term “fat adaptation” has completely eclipsed from Thomas’ dictionary in the last couple of years and how very methodically, more focus has been put on protein intake, without mentioning its negative consequences from overdoing it.. Maybe certain branches of the food industry has reached Thomas and other personalities in that realm and have managwd to shift the narrative. Still waiting to here some more about fat adaptation and protein intake excess.. Thanks anyway
Drinking bone broth isn't a true water fast though...protein breaks your fast. I do 24 hr fast weekly, and 3 day fast every 3 months.ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6jL8A7HoJZE.html
Glad you threw in those without extra body fat. I’ve done several 10 days and a 14 day fast. After 4 days each one was very easy. No thoughts of food and an almost euphoric feeling. In 1966 a 450 lb Scottish man went 382 days, water only, until he got down to 180 lbs. He was perfectly fine. There are numerous fasting clinics all over the world, where thousands of people go yearly, to fast an average of 21 days , water only fasts. Our fat was put there to nourish us in times of scarcity of food. I get why most of the so called fasting experts caution you, because they’re concerned about liability, or they’re benefiting from some fasting supplement, they either make or endorse.
🤔 doing muscle workouts during a fast would literally make your body undergo autophagy even faster, literally breaking down proteins, this means proteins that are not being used, excess skin, broken non functioning proteins. That’s why doing water fast have less excess skin 👀
Great informative video. Thanks. I can confirm when I break 3-day (or longer) fast with some natural juice I get such a sugar cravings!! Much better is some natural source of protein...(but not a nuts, it's hard to digest on an empty stomach )
I am currently on day 7 fasted. Much more clarity than a 72 hour fast. Not too mention first 3 days are usually much more challenging due too hunger hormones. After 72 hunger diminishes and its cruise control.
86 hours into my fast, just did a 3 min cold dip in the sea in Vancouver. Feeling great! Day 2 is bad, the rest seems fine so far. Defo resonate with the point about thinking about food even though I am not hungry.
That's the cortisol talking to you, telling you to go out and hunt. Engaging in activities that modulate cortisol will alleviate the symptoms: -talk with people -meditate -move around/go for walks -get some sun You'll experience some partial relief immediately. Definitely avoid environments with nearby food.
Did I misunderstand or did the Autophagy expert say exercise alone induced Autopghagy equally regardless if fed or fasted? After which Thomas immediately said the opposite with "fasting is probably further augmenting autophagy". Strange.
I’m 75 and have just completed a 5-day 120 hour fast with absolutely no problem. Hardly any weight change - just water loss. I’m type 2 diabetic and eased into my usual mainly carnivore routine very very slowly. Not ‘dangerous’ at all.
totally agree that when fasting I tend to notice myself thinking about food more often. I assume its an involuntary brain response. I totally agree that day 3 of a water fast is the pinnacle.
I did 5 day fast last year, and that was rough. I don't know why, but at about the 4 day mark my heart rate and blood pressure start fluctuating all over the place, even with the electrolyte supplements.
When you're fasting and going 9n about your day it's when you notice how much advertising is always telling you to EAT EAT EAT DRINK DRINK DRINK and mostly is garbage high processed foods
if you have in mind 24h hour fast, the last 50% of fasting time is psychologically very hard because food is in your mind. If you set fasting period to 48 hours the first day is no problem. If you set fasting period to 7 days the first 4 days are no problem. Think big and you can go longer. What's in your mind is the key.
During fasting our brain is fixated on food not because of "modern food culture" but because it is trying to make us survive and find food. Sure, I see the ads everywhere but even if I would meditate at home with my eyes closed, my brain would constantly toss me ideas like "Hey, remember that Indian restaurant 3 years ago, bet they have food!" It is just overloading on out-of-box solutions to try to fix starvation, it's the feature that makes humans so adaptive and prevalent.
Do yourself a favor on a fast by not watching tv with commercials. There are so many food ads it just makes things more challenging. I guy named “Speed Weed” was the first article I read about fasting. I’m sure that is his real name. He had a good bit of advice eat great food if you are going to cheat on your diet instead of low quality/average tasting foods.
I periodically fast. When I start getting up to 3 or 4 days, my blood pressure rises...my assumption is it's due to a rise in norepinephrine. After I eat, it comes back down to normal.
I do 3 x 24hr fast a week. Monday, Wednesday and Friday All other days are 18hr fast. Meat only, coffee and water. It just gets easier and easier the more you do it.
after looking around a lot on fasting subreddit, it seems you must break fast gradually, starting with broth or yogurt /something light. your advice here then is not correct. i just broke 66 hours, and i think i should be careful so im waiting an hour to eat a big omlette. I cant imagine drinking a protein shake and eating chiken right now
I just had my DNA markers done and learned that when I fast my body floods my system with insulin. This explains why after doing Keto and 16:8 fasting for 90 days my A1C was at an astounding 10.2! So if you have diabetes or are prone to diabetes be aware that your system probably won't do well with fasting but I'm thinking had I had Berberine and Metformin my system may have handled that stress better but I was so shook from my A1C results I haven't tried that yet.
Seems logical to me that if a man can achieve fasting successfully as a lifestyle, pirn should be easier to kick as well due to your new skills i.f. produces. I'm just saying... ps: get lots of structured appropriate support accountability and do not beat yourself up for temporary flaws and "fails". They are part of the journey to long term succes. God's continued blessing on you who read this!! ❤❤❤❤
Made simply, if you’re fat like 40 or 50 lbs + you’re body will not break down muscle as long as there is fat to be used. If you look like this guy or are just skinny anyways then yeah 3 days of fasting will definitely harm you’re muscles
Ive fasted too much throughout my life, now my metabolism is shot and fasting doesnt really help. If i were young, i wouldnt diet as much as i have. Im pushing 60 and the damage is done. My ongoing problem has been being overweight. The body has a set point. Any "expert" saying that it doesnt ,isnt telling you the truth. I lived it, i know. Oprah Winfrey losing all that weight using Ozempic, will put the weight back on when she stops. Fasting and restrictive caloric intake works tge exact same way. Obese people are screwed
