Jim Stoppani On Intermittent Fasting for Muscle Gains 

I did IF for a month & 3 years later I’m still at it. Muscle gains & fat loss along with a clearer mind. Also, gained more energy. Best of all is IF does save you time & money.

I'm currently training in a fasted state....the weight loss is incredible and I feel better than I've felt in a decade.

Intermittent fasting really works for me because go to sleep and wake up feeling light and looking thinner when I wake up and that makes my muscles look more lean and ripped. I hope everyone is doing well and looking great 💪

23 benefits of intermittent Fasting 1. Save lots of money 2. Saves lots of time 3. Improves digestion 4. Improves immunity 5. Massive autophagy 6. Live longer 7. No hunger 8. No more cravings 9. Better skin 10. Increased energy 11. Increased mood 12. Increased cognitive function 13. Decreased inflammation 14. Decreased blood pressure 15. Decreased heart disease 16. Decreased dementia 17. Decrease in risk of diabetes and insulin resistance 18. Decrease in getting a fatty liver 19. Turning your body into a fat burning machine (esp. losing belly fat) 20. Helps discipline 21. Improves your muscles 22. Fixes a slow metabolism 23. Mental clarity. Stop eating every 3 hours, your insulin levels will be high all the time.

You do NOT need to train in the fed state! I’ve been IF’ing for 10 years. I’ll be 60 this October and still squat 495 every week completely fasted and then break my fast after my workout. Trust me. My performance used to suffer when I insisted on training in the “fed” state like this guy advocates. The body will have everything it needs if you’ve taken care of your macros after your last workout. To each their own.

I started IF 3 months ago. i was 240lbs, This weekend I hit 198.4 lbs. I currently follow a 18/6 ratio (18 hours fasted with water only/ 6 hours of eating) and I eat ANYTHING i feel like. Including drinking a beer with lunch and eating a piece of candy here and there ( love frozen Reeces cups). I've also been doing fasted workouts at roughly 13 hours into my fast. I don't break fast immediately after my workout just because of timing purposes. That being said, i've had massive digestive problems my entire life, until now. IF has given me significant changes to my overall heath ( digestive, cognitive, sleeping, energy). If i had to highlight one specific thing about incorporating IF into your life it would be the freedom that comes with it. This is a "diet" that is easy to stick to because it's not about the food your eat, just WHEN you eat. You can live your life with the meals you want and not scramble around calculating macros and looking for food that fall into your plan. Live your life and control your hunger. dont let food control you and you can start making major changes to your heath. Hope people are encouraged to make this change, congratulations to those that do.

I've done 16:8 for over a year now...at 55 I feel like a new man

I vote for Jim on the JRE

How dare they break the food pyramid logic?! You need 11 servings of pasta every day for health

Wow Jim stoppani has really turned his life around since leaving the yakuza

I train fasted every day and I haven’t lost any strength.

The hardest thing about intermittent fasting is smoking weed at night and then getting the munchies in your 16-hour window.

I've been fasting for 16 hours, doing cardio, eating what I like within an 8 hour window, repeat for 4 days per week for about 3 months now consistently. I've dropped four belt holes in terms of my stomach and yet I weigh about four pounds more than when I started (I feel more strong/muscular, but it may just be the extra definition from fat loss?). I totally advocate this!

I work out only fasted. I have more strength. I have been in IF for a year now, lost over 60 pounds of fat.

very cool - I have been doing 16 hour fasting for 4 months now and completely agree - so strange I'm not hungry at all - Jim is so spot on

I have been doing IF since June/July and it's the best decision of my life. I do 0 exercise (walk the dog) and I have lost 20 kg (40 pounds). Almost hitting 15% body fat. Never going back hahaha

Doing his 12 week short cut to size program right now and LOVING IT. He knows his stuff!!

I tried intermittent fasting for a month and I’m considering picking it back up after this video. I lost 15 lbs in the month

I like what he's saying for the most part, but when he's saying that he's 4% body fat, it's hard to take him serious!

I love the blood sugar and alcoholics analogy. I had blood sugar issues (and was drinking fairly frequently on top of it) and would feel ill and nauseous in the morning or after going 4 hours without food. I went hard keto and lost 40 pounds in 6 weeks and felt incredible. Amazing what cutting out the bullshit does, we really are what we eat. That lead me to wanting to exercise more often, and now I've been addicted to jiu jitsu for a little over a year and on Monday I'm starting Andy Frisella's 75 Day Hard challenge. Amazing how one Instagram post can change someone's life 🙏

closed my eyes and listened to this.....never knew Seth Rogen was so into intermittent fasting 🤣

Since very young I've had sugar attacks and very vulnerable to extreme ups and downs. I never ever thought I'd even be able to do intermittent fasting even if I wanted to. Well I tried it and found I could do it and exactly what he experienced. I think I reset a lot that was wrong, even my mind. I think a vast majority of people are literally addicted to food. Fasting resets the mind and you actually learn to the point of having that moment of clarity, that you don't NEED food ALL the time or even every few hours. It's extremely liberating. I now myself forget to eat and have to make myself sometimes. Not always but sometimes. I've lost a lot of weight doing this without even exercising. I can't wait to try this coupled with going back to the gym.

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Jim Stoppani explains things really passionately, shows that the man has done his research.

I'm 58 yr old male. I lost 40 lbs in 4.5 months with intermittent fasting. I lifted 3x/week and rode my bike(over summer months) 14 miles 2-3x wk. I drank coffee and used pure stevia for coffee. Lost weight, no problem. I have now maintain that weight loss and continue to fast 18 hrs/day. Stevia didn't seem to have any negative effect on losing weight. I told my body I was losing weight and it did. I feel great and it (fasting) is so NOT complicated to do. If you pass 2-3 weeks initially fasting your body adapts. I started with 16x8 schedule eating/fasting.

Close your eyes and listen to him talk, sounds just t like Shawn Michaels from the WWF😂

I used to train on a empty stomach, I would go to the gym without having breakfast 🍳. But after my workout 🏋️ I would have a highly nutritious meal. The only thing I had in the morning was coffee. I guess my body was utilising the stored glucose in my liver. It worked for me, I gained about four stone of muscle mass!

Thaaaankyyoooouuuuu. Finally. I've been saying that bulking/cutting was BS for 10 years. Everyone said I was ignorant, but I've been avoiding "bulking" and have gained mass muscle in very short periods of time while constantly cutting. A lot more muscle mass and strength than the fat "bulking" dudes at the gym ever gained.

I train at 8 in the morning and don't eat until 12 . I wake up at 4 or 5am. I'm ripped and the energy I have is ridiculous compared to a normal diet.

When Jim is dropping that knowledge, I'm all ears. Been in the game spreading knowledge for a long time!

Been on an inbtermittent fasting diet for almost a couple years now, and I gotta say.... I don't regret that choice at all! Since then i've never had any hunger cravings whatsoever and i've managed to linger around 10% BF year round.

Don't let this distract you from the fact that in 1972 a crack commando unit was sent to prison by a military court for a crime they didn't commit. These men promptly escaped from a maximum security stockade to the Los Angeles underground. Today, still wanted by the government, they survive as soldiers of fortune. If you have a problem, if no one else can help, and if you can find them, maybe you can hire the A-Team.

Damn, Phil Collins got ripped

Glad I stumbled upon this interview. I'm learning a bit more. I've been intermittent fasting since January 1st. 18-20 hours every day for a month with one meal after a workout before bed. I'll only have coffee, matcha green tea, and apple cider vinegar water, and sometimes macadamia nuts. I'll break that fast with an intense heavy workout. After measuring my past weight and current, I lost at least 5lbs plus some noticeable muscle gains. I'm giving this another month. But I'm going to consume carbs again for the muscle building and performance.

I lost a TON of weight from Intermittent Fasting there’s videos of what I eat daily. God bless!

Let them finish their questions man! He loves hearing his own voice.

I do them all 16-8 18-6 20-4 24 hr fast and my longest 36hrs.

You say that you don't eat carbs, But you eat alot of Sugar when you eat Haribo

I have been intermittent fasting and doing light work outs for 3 weeks and I lost 13 lbs and I have gain strength. I also sleep better and can wake up earlier now👍🏻 hope this helps.

great product placement for Haribo

Intermittent fasting saved my life

4% body fat? I respectfully disagree

Why do so many people in the fitness industry feel the need to lie? Elite athletes have body fat percentages between 6-14. There’s no way he’s at 4 all the time.

1. Do 16/8 or 18/6 fasting schedule if you workout 2. When you workout , wait hour then eat high protein/low carb meal, nothing high calorie 3. next meal will be your break n butter meal; high proteing, high carb ok, decent good fats 4. last meal should be between Mean 1 after workout and Meal 2 as far as calories/carbs/fats/protein Stick to this if you workout 3-4x week with weights, watch the results!!!! Thanks Jim and BB

Looks like a muscular Robert De Niro. Sounds like Shawn Michaels.

Fasting is one of the best things I've ever done for my health. I do 18 hr fast with 6hr eating window every day after. Really changed my life. I would highly recommend it to anyone. At least try it before you knock it.

This was really informative. Thank you guys!

Intermittent fasting will transform you! I’m 54 years old stand 5ft 7 inches was 210 pounds with a 36 inch pant size now I’m 155 and a 29 inch pant size. I do OMAD. One meal a day, 6 days a week. Been doing this now for just over a year.

I started 16/8 two weeks ago at 289lbs :(, in the gym at 0430 every morning two weeks prior to that weigh in, eating as I liked (pretty badly actually). Now, three weeks into working out and on 16/8 I break my fast with a protein shake at noon and then not eat again until after 4, a piece of fruit, and then a mild dinner,.. in two weeks I've lost 17 lbs,.. more than 1lb every day! staying focused and can't wait to be able to do pull ups again.

For years! I have been bodybuilding (force eating) 5-6 meals a day. I am trying to get rid of muscle mass I have gained over the years. For yearsssssss I have felt tired all the time, like a mind fog, I could sleep anywhere. At work sneaking into empty offices to take naps, under my desk, falling sleep everywhere. No energy! I have done countless exams because I have convinced I had some sleep disorder. I have purchased countless supplements for energy, for adrenals, for this and for that. I have been doing IF for about 2 weeks now (18-20 hrs) and OMG!!!!! I HAVE FOUND MY CURE!!!!!!!!!!! I have 2 big meals with healthy ingredients (chicken, salmon, rice, avocado, salads, bread, all types of fruits etc) I don’t even feel that hungry after my fast. It’s almost like a natural appetite suppressant for me. The reason I decided to go on on this diet was to lose fat as I gained a lot of fat during quarantine and having muscle makes me look and feel fat. I will see what this new diet can do for me in the next 4-6 weeks. I am also more focused on leg workouts and cardio as I want to lose upset body muscles. This is great!!!

I was asking fat and I've done a Dirty Bulking (the biggest regret of my life) and now with Intermittent Fasting i had lost a considerable amount of fat

1000 years ago, people were just concerned about finding any food at all and hoping for a good harvest. Such a contrast to nowadays where every thing we eat is scrutinized.

I tried fasting occasionally 18 hours vs fasting everyday for 18 hours both eating and drinking nothing. Fasting occasionally (alternate days) I did not lose strength. But fasting everyday I lost strength. I notice strength losses began to happen if I fasted more than 3 days in a row. I did not eat right after training if I trained in the morning or midday. So this could of created the weakness in strength. If someone ate right after training maybe it would of been different but I doubt it. 18 hour fast is pretty long I think it is difficult not to lose strength if you fasted everyday. However fasting may have long term strength gains after you stop fasting the strength gains may show itself because maybe the body becomes more efficient at processing the food you eat.

Get this guy on the JOE ROGAN PODCAST!!!

I went from 36% to 26% body fat. It totally works and it's easy and sustainable. I'm 3 months shy of a year on this "lifestyle" but if I didn't eat pizza and wings so often I'm sure I would be down more, but who can live without pizza and wings ,lol.

Im on omad 1 month. I workout 1 hour before i eat. Im like 23 hours fasted when i train. Results are VERY good so far.

Do I need to implement gummy bears into my regiment?

It sounds like an evolutionary thing from way back to me, which is totally my bro-science explanation but the logic makes sense to me. The mind being clearer and the senses being heightened when you're in a newly fasted state because the body/brains need to find food for survival. Like how carnivores hunt for their food and will go many hours without hunting/eating again. Makes perfect sense when I think about it from an ancestral standpoint.

On the caffeine part - my consumption actually decreased since I’ve been fasting from 6 cups a day to 2. The reason why is because the caffeine works better for me when there’s no food in the way.

Hahaha, I eat exactly when I want to eat. And that’s when I’m in my eating window. I’ve lost 35 ibs since August of last years working out fasted. That’s running, walking, rucking, lifting, abs and yoga. It’s working very well for me. The only time I realized my workout suffered is when I rucked 22 miles fasted. The last 2 miles I was sucking.

ive been training fasted since lately and its not true that you are weaker fasted, its actually very good to do heavy resistance training while fastest.

I have tried to do intermittent fasting between the time it takes me to walk from my sofa to my refrigerator but I still am not getting the results I have hoped for.

I did stoppanis mass program religiously for 8 weeks I'm talking diet training and consistency, put on 18 lbs of lean muscle mass and got way stronger

the best advisor - and also he is a DR (PHD) level and then you get the internet king who questions his IF with almost no research done or actually contributed i learnt a lot from him these past years

Gained 36 lbs of muscle the last 8 months by using IF correctly. Will do this for the rest of my life.

Awesome interview! I just started intermitted fasting a week ago and this was very interesting. Thanks!

I just finished cutting and started bulking a week ago. I went from keto and doing 24, 48, and 72 hour dry fasts to a high carb lean bulking diet. It’s really hard for me to take intermittent fasting as actually fasting but I am doing it.

Surge Nubret followed this type of protocol as do I although I have tweaked it over the years. Mine looks like the following and I stay ripped on this protocol. Monday (no food/fasting) Tuesday (workout day / 4200 calories / consumed in 2-3 hour window at night / high carb, low fat, moderate protein) Macros: Protein:200g Carbs:700g Fats 60g Wednesday (rest day / 2600 calories / consumed in 2-3 hour window at night / low carb, high fat, moderate protein) Macros: Protein:200g Carbs:100g Fats 150g Thursday (same as Tuesday) but then I fast from Thursday night through to Sunday morning/lunch time (60-66 hours) Sunday (consume 11-12,000 calories / mainly junk food / macros look something like Protein: 350g Carbs 1500g Fats 450-500g. TOTAL WEEKLY CALORIES = 21,000 or thereabouts to maintain 80kg @ 7-8% body fat , maybe even lower on Sunday morning as I am extremely lean then before the feast. Waist = 30 inches on Sunday morning (REPEAT)

Longest fast was 4 days. I do IF mostly every day and run fasted. I was 234lbs and now im 208. Looking to lose atleast 10 more pounds and be aight 👌

The first time I trained fasted (18 hours) I knocked out 18 chin ups, my normal best was 14

I really ENJOYED this conversation. Felt so chill, warm and cool. What's with me n these temperatures? Lol. Yes, it was all of those things combined :D

Started fasting march 2019, was 197 now i am 168. Step 1 No sugar, step 2 keto diet, step 3 no breakfast, step 4 no bfast and no lunch, step 5 no bfast, no lunch and no dinner, step 6 24 hr fast, step 7 36hr fast, step 8 48hrs step 9 72hrs. Lift heavy in the gym, do omad bone soup for 2 days after every full fast. Good luck!

I never knew that chester bennington was into fitness world

I lift heavy at 7am and break my fast after noon. I don't feel it hinders me at all. Do more of a carb backload 16/8 - 18/6.

I thought he was wrong three years ago and he totally prove my point when I relisten to it is this guy ever right .?

Best way to work out is in a fasted state I started to see a lot more real progress and gains when I made the switch

I was on the 16/8 fasting plan for about a month. The thing I noticed the most is that it made my attitude, snappier.

Hey all I come in peace. He said he drinks black coffee, well Dr. Rhonda Patrick argues that anything that's not water gets metabolic enzymes going, thus breaking fast. I'm not saying anything negative about this man I'm sure he knows what he's doing obviously, just wanted to bring this to light.

He was right when he said HIIT is more fat burning than moderate cardio. This was proven in studies decades ago. The sprinter always burns more fat (at the end of the day) than the guy who spent an hour on the treadmill jogging (even though in that jogging hour, more fat was burned).

lots do it to check the mirror life , my reason i beat cancer, education is key focus is to hear that first bird sing and hit that daylight, each and every time, life is good

4 years in... freaking love intermittent fasting! At 46 I got more pep ALL DAY, then I did in my whole other prefast life. I could not figure out why I was always dragging, dragging, dragging... literally my poor body was trying to digest all the crap I as eating all day!

Jim Stoppani likes his own voice too much. He should engage more in the conversation.

I train hard as a natural, I use low carb and fasting strategically for fat loss and to remain sensitive to insulin. I have a family history of type 2 diabetes so insulin resistance is something to keep an eye on. I generally use a targeted ketogenic diet which uses carbs around the workout - specifically high glycemic pre-work out and complex carbs post- workout.

Jim is a smart guy and stands out from typical researchers with his appearance (which is cool). When speaking though he has to stop saying "do you know what I mean".... That is the one tip I have to offer him.

6:02 not all zero-cal sweeteners have the same metabolic effects though. Sucralose snd stevia having no insulin spikes

Jim "Full natty brah" Stoppani.

A great watch been doing 16-8 for a few weeks and this has helped me greatly with more knowledge

Alhamdulilleh as a muslim we do this 1 month every year for ramadan.

I really enjoyed your video Jim I just started the 16/8 I'm about a month and 10 days Into it I am overweight and I've already lost 25 lb so far I'm 50 years old I already feel way better I've been doing some weight training and I'm glad you said you trained in the FED state that's how I've been doing my training not in the fasted state I'm hooked I can't believe the difference

This guy has a PHD and a degree from Yale! "Civilize the mind but make savage the body"

Jim Stoppani is a legend! He's an expert on intermittent fasting💯

Great video - got a lot out of it. I'm older and fairly new to fitness - so after losing about 50lbs, I've hit a plateau and have the "ring-o-fat" that I need to address. IF is something I'm doing to see the affect on fat-loss (I'm a couple weeks in and expect to see results in 12 weeks). My concern is that I do HIIT in the early morning - which I'm doing fasted now. This video has confirmed my thoughts that I should do my weights in the afternoon once I've broken the fast. So it will be: Fasting/Fasted HIIT/Fasting/Break/Weights. This video helped me clarify the pluses and minus that I'll be addressing. Thanks!

Can't figure out why I now have a craving for haribo

Training in your feeding window is wasting the benefits of the increased GH and testosterone that comes from fasting.

depends. I want the health/mental benefits of fasting, but while also BUILDING muscle and NOT losing weight. I'm currently not at all overweight and in decent shape. I work weird hours.. 1-9 mondays and thursdays, 12-8 tuesdays, 7-3:30 wednesday, and 10-6 friday. I workout when I come home. So if I workout at 930 or 1030 pm.. am I supposed to not eat anything say between 9pm that night and 1pm the next day? I know the "protein window" isn't crucial, but my body starves for food after a workout like that.. and not giving the muscles what they want until many hours later is rough. Should I eat a meal after I workout?? can't be too big of a meal because I go to bed 3 hours later. So then I'd have to fast after that until .. idk 11pm- 5pm.. in the middle of my work day. I have a hard time getting 2500 calories between 5pm-11pm, let alone 2000. I'd have to eat at 5pm, then 830pm, then 11pm again. It just doesn't seem feasible to add muscle this way. I start going crazy at work an hour or 2 into the shift and my job is stressful enough to then be starving on top of it.

I've fasted 16/8 for about 1.5 years. Best way I can describe is a complete body reset. Now, not a miracle stop looking for that. I lost mostly visceral fat.

Take a shot every time he says “you know” ...you’ll die

I disagree with the addition of zero calorie sweeteners triggering a physiological response that breaks your fast. If that were true, you would have to cover your eyes and nose when you're around food because that can trigger salivation and gastric motility. Let's keep it simple, fasting= no calorie consumption.

I’ve fasted for 12 days. I’m In a 1,500 caloric deficit. I’m 5’4” was 145.5 12 days ago. I am now 140 lbs I trained fasted. Fasted for 16-18 hrs. I lost weight. I have ate SUPER healthy. Drank water only protein shakes, met my macros was doing 40/30/30 protein/fat/carbs. I went to do my BMI was so pumped to see results. I was at 20.8 body fat. Well turns out. I lost muscle. All those pounds lost were dam muscle. I don’t know what happened. I keep away from bad foods. Are chicken, lots of salmon, peanut butter everything measured. I ate around 150 g of protein. I am beyond confused. I don’t know if maybe it’s BMI machine. I feel like I lost waist size but chart shows something else. I’m wondering if fasting was a good idea. I feel like all my work was for nothing. I went to the gym, I trained harder than EVER. I felt with more energy got more reps in. I did cardio longer I had endurance. I am confused. So much I want to cry 4 real

The "sweet taste triggers insulin release" makes sense, given that carbohydrate digestion starts in the mouth. It could be innate (I would guess probably), but also could be conditioned (your body has associated sweet taste with carbs so insulin release becomes classically conditioned in reaction to sweet taste).