@@FastedToast Good question.. my guess is that it is an "or" not "and". Maintenance requires a lot of thinking and trial and error. I'm glad I slowed it down way before goal in order to experiment.
Length of eating windows based on ‘number of fasted hours x 3 minutes’ under extended rolling fast cycles: 50 hour fast : 2.5 hour eating window 70 hour fast : 3.5 hour eating window 100 hour fast : 5.0 hour eating window
The three minutes can also be thought of as 5% of total fasting hours. So if you decided to fast for forty hours it would be: 40 x 0.05 = 2 hours eating
Thanks for your formula. I usually leave it open too long. I will finish my 87 hour fast tomorrow. I'm gonna do a 4 hour eating window. Planning my meal at the moment.
@_1Brick1_ I think it's due to binge eating behavior. Managing a smaller window mitigates a possible binge. I think most people don't need such a small window, and a longer healthy refeed would be advantageous for nutrients.
🌟✨While it's good advice and might work for some, that 3 minute rule definitely wouldn't work for me. I can't eat large amounts of food when I break an extended fast, like for instance, two days ago I broke an 84 hour fast by eating 2 oranges, and three stalks of celery with hummus, and I was so full I couldn't eat anything else for the next three hours. Then I ate one (black bean) tamale and some more celery and hummus, and couldn't eat anything else for another 2 and a half to 3 hours. It took me nearly 12 hours to eat just 1800 calories. That being the case, I am doing 84 hour rolling fasts, with a 12 hour eating window. The 12 hours allow me to get in enough calories so that I feel thoroughly satiated for my refeed, and so that I know my body won't get too tired and overly drained during the next 84 hour fast, and I don't break my next fast early. Last year I tried doing 72 hour rolling fasts with a 3 or 4 hour refeed window, but I wasn't able to fit in a lot of calories in that time, (only about 500 as my stomach apparently shrinks during extended fasts), and by the 3rd 72 hour fast I'd get so tired and run down, and I'd eventually break my fast early because I was getting too dizzy when walking. So 84/12 is working pretty well for me. I think I could do a shorter fast and have a shorter refeed window though, like 42/6, so I might try that, see how that works for me.✨🌟
I def see what you mean, when you go so long without eating, your body just gets use to having less...Since condiments have so much cals in them, its easy to rack up 300 cals from that alone or even adding extra butter to a bag of steamed brocolli, thats like 200 cals bc a tbs of butter is like a 100 cals by itself. I need at least a 4-6 hour eating window bc like you mentioned, its hard consuming so many calories in such a small amount of time. I would do shorter fasts but feel like I dont get the benefits of fasting unless I do at least 3 days, would prefer to do 5 days but I think 3 is a happy medium for me lol Let us know how the 42/6 turns out. ;)
That's very reasonable for to get enough calories in between refeeds. I broke my 89 hr fast with some cucumbers and onions and was full quickly. Hours later I had some chicken and got full real quick. There's something to shrinking your stomach when fasting. I'm glad things are working well for you.
Impressive stats Jerome! How bizzarre those 159.6lbs numbers match up? I remember that video from years ago. The thing is, you look slimmer and healthier now at the same weight than you did before. In fact, you look younger too! That's so crazy, but hopefully, it reflects how you are feeling on the inside and outside this time around. The 3 minute rule is easy to remember and makes a lot of sense. Thanks for sharing. Hope you had a lovely dinner with your Mum ❤ XxX ❤
Yeah, i think I am going to start doing rolling three day fasts. THIS IS AWESOME! Longest fast I did was shy an hour/two hours of 11 days. So, honestly, doing 3 days is MUCH EASIER, though honestly day 2 always sucks. it wasn't the hunger that got me, it was actually not properly preparing with vitamins and minerals. I started having leg pains anytime I would lay down, Would drink lots of water but was always thirsty and I HATED SALT, which is ironic bc you need more salt while you fast for that long. Wanted to go to 21 days but my hubby was like, hun, you look sick lol So, yeah three day rolling fasts seems way better!!! Thanks so much for starting your channel again!!! SUPER HELPFUL!!!
You are an absolute machine when it comes to fasting Jerome ! More power to you boss!!! I'm really pleased at your success both in fasting and on the channel.
Well done Jerome! Ive been watching you last two months and am blown away by your transformation. You are super human and an inspiration to me to keep fasting!!! love you!
Oh man.. This video was SO helpful! 🎉 Thank you for making it.. I just ended my first (of many) 48 hour fasts.. I'm refeeding now.. Starting it back up again tonight and I'm hoping I can start doing longer fasts soon
really like the hat with chicago, looks so funny! yes will take your advice to shorten my eating window..will think of this today and onwards cause recently i kind of streched that window...so today it will be a two hour window and then close it..thanks and lets see if i finally can loose weight...after fasting since 1 st january not lost anything...cause i have relapsed into sugar and carb addiction each week so despite fasting which iam sure i got many benefits from i did not loose weight yet...cause my diet use to be strict carnivore and keto,,,but im out of order since before christmas and i want to loose 20 kg..im so inspired by all your videos,. thank so much! wishing you a great day! will watch your livestream sunday so see you there then!!
The 3 minute rule makes a lot of sense to me. Gives a good baseline to roundup or gives a great idea how long. Lol 😂 This is going to catch on. Next video put it in your title and thumbnail so it spreads lol 😅
Hey! Great to see you back. I was watching your videos years ago before you took a break. So for your refeed. Do you eat certain foods based on their nutritional value since you’re fasting so often. Getting certain vitamins etc. or do you just eat what you enjoy.
i should've applied the 3 minute rule for my 43 hour fast because i was full after 30mins and hadnt even reached half of my calorie goal, i only bought high volume food, it was painful. i'll take the lessons to the next fast
Hey there Jerome! Congratulations on your success! You know what- there is a marked difference between your physique now vs your previous video clip. Your exercise journey is also evident😊.Just want to share that. Your channel has given me the encouragement to start my own journey. I start tonight! Just subscribed and hoping to catch the stream tonight. Love the lid! Did you do that? It’s beautiful❤
Thanks! I feel similarly, I think the body composition is a lot different today at this weight than four years ago. I give a lot of credit to strength training from the get go of my journey. Good luck to you on your journey! Here to cheer you on! 🙏🏽
Do you have recommendations for Grad students or jobs that require strong focus and congnitive tasks? The brain fog is a big problem for me. Ill power th rough but i hope we can learn from your wisdom!
Amazing progress Jerome! Your a baddie staying so consistent with rolling fasts. I become nauseated after 40 hours and haven't been able to push it more. Have you come across any resources on troubleshooting it? I am in maintenance with my weight and fast for preventating disease.
I usually agree with you. But I’ll have to slightly disagree with you on the eating windows. I think it should only be shortened the much after a 36+ hr fast only if you can’t control the calories you are taking in. I average about 40hr fasts and my eating window average about 9hrs. No way I can intake the amount of calories needed to satiate me within 2 hrs. That would give me a stomach ache and I won’t be able to enjoy my meals. Plus with work I can’t eat as much in 1 sitting if I’m breaking on my lunch break. I do agree a 23 hr fast should only have a 1hr eating window or you will not lose weight.
Hi Jerome, am weighing 86kgs right now,doing 65+hrs fasting,how much refeed time is gud enough,bcoz am doing 6 to 8 hrs feeding and then do 65hrs fast,all my lost weight are on back after 8hrs feeding window,even though I ate around 2000 - 2500 calories, waiting for your comment
6 to 8 hours of eating is fine. You are going to gain weight after a feeding window. Stop weighing yourself all the time. Try to do it once a week after a fast day. Even Jerome gain weight after his feeding and window.
Not a bad rule. Luckily I can eat a big mac in under 3 minutes so I've been fasting for one hour and having 24 of those a day. Haven't been hungry once.
