New Science on Best Fasting Length for Fat Loss (12 Hours Through 72 Hours) 

Here’s a Free Checklist for how to Break a Fast Properly. Just a Thank You to those that join my Email Newsletter - thomasdelauer.com/break-your-fast

Over 20 years ago before they called it intermittent fasting I use to practice a 24 hour fast once a week. I read it is something practiced by some of Eastern Europeans. I had quite the health improvement. I lost a lot of weight combined with diet change as well. The secret is to not eat dinner the night before and don't eat till dinner the next day. You've fasted 24 hours but at the same time ate on both days.

Started fasting last June when my brother died from a heart attack. Started with 14/10. Then 17/7. Just did my first 36 hr. fast and am happy to report that I’m down 82lbs. Been switching it up like you recommended. Need to do better with my nutrition.

I’ve just been doing keto OMAD and then sprinkled in a 48 and a 72 hour fast over the last six weeks. Working good, down about 40lbs. I start weight lifting tomorrow

I'm currently on a 3 day a week 36 hour fast regime - in 2020 I did every other day and lost 30 kilos over a year - this time i'm doing the 3 days which allows a full weekend of braking my fasting cycle. I also have given up sugar and have reduced my carb intake to the bare minimum - results are happening very fast! My plan is to lose the 15kg i put on in 2021/22 and maintain the weight this time! Once I've hit my target I'll reduce the fasting to two 36 hour fasts per week. Thanks for your information Thomas, it's been inspiring and extremely valuable for my weight loss journey!

I’ve been OMAD M-F and no restrictions on weekends for 3 years. I typically run and hike fasted, and this has worked. I’ve lost weight (fat) and not regained at all over the 3 years.

I discovered that sticking to a 16 - 8 fast 5 - 6 days a week, while taking 1 or 2 days a week off, I was able to break out of a weight loss plateau. So, now I am disciplined during the week and give myself a fair bit of freedom on the weekend. It's made intermitent fasting a much easier and sustainable process with greater gains!

Wow! In hinduism, every 2 weeks (15 days) there is a fast called 'Ekadashi' that people do for a full day of no eating. So everyday you eat 16-8 or OMAD, whatever you want. But every 15th day it's recommended you break that cycle. It is a very religious fast, that most traditional Indian women do. I'm so amazed when science catches upto ancient texts & knowledge.

23 hrs into my second 36 hr fast in a month at the moment..watching these videos keeps me excited 😅 Including the training stage and 20 hr fasts throughout the month for the past 50 days, I have lost 28 lbs and i feel mentally stronger than ever.

A 36 hour fast seems scary but once you try it and see the results, it’s much easier to repeat. I have done many 24 hour fasts and sometimes went longer to 27-28 hours if I was busy but going over an entire day and night of sleep without eating seemed scary. Just try eating dinner on Sunday and starting your fast at 8pm, then keep yourself busy Monday and 24 hours fasted is at 8pm Monday. At that point it’s almost bed time so just go to bed and wake up the next morning and you’ll be almost 36 hours fasted. Wait till 8am and bam you made it! You’ll honestly feel like you can go 4 more hours when you hit 36 hours. That 24 hour fast hump is the biggest challenge. My fast loss has increased tremendously once I started incorporating 36 hour fasts every couple weeks.

So basically don’t go into caloric restriction when you intermittent fast on a regular basis and make sure to make room for extended fasts to keep your body guessing and benefit from the experience. I am having excellent results with this. I love fasted workouts. It’s night and day difference from fasted and eating beforehand. You truly do have to figure out what works for you! Thomas, I hope you have wonderful weekend with the fam!

I do a 16 hr dry fast M-F unless I’m sick or on vacation. I have no more joint aches, my blood pressure is good without taking medicine and no more indigestion! It may not be for everyone but it has been a life changer for me.

I am on keto. I count macros and calories,the window I have is 12 hours. I can’t risk going on longer because as a teen( I am 65 now) I went to WW and lost 25 lbs after I I found weight coming back slowly. I discovered that if I stopped eating I would lose weight. That being said I ended up being anorexic and anemic,very ill. But cycle continued to binging and purging. I get that this might be seen as a good tool but for someone like me I can slip at any time still after all these years. The information should all ways be out there for people to understand what can happen if you can’t control your mindset. Thank you for your continued information. You are a great source to go too Best from 🇨🇦

I just do 18/6 daily and I just started extended fasts from 5pm Friday to 9am Sunday, so 40 hours. I’ve done it 14 Saturdays in a row now. I don’t get hungry so much as looking forward to eating.

I love a daily 16-18 hour fast, and periodic longer fasts. Breakfast screws me up as well, so I delay my food consumption till around 1. I’ll then eat an early dinner around 6:30 ish, and close things off. Works like magic for me.

I’ve been doing 16:8 for almost 8 months straight. 4 out of my 6 workouts are fasten and I’ve lost about 20 pounds and 17% body fat. I’ll have to review these videos so my body doesn’t stop reacting to the fasting so I can continue to get results.

Been doing 36 hour fasts once every week for 3 weeks now, while being in a calorie deficit (with 2 cheat days/ refeeds every weekend), I have literally felt the fat burning from my stomach area, no idea if it's possible to feel fat burning (apparently not, according to google) but have seen the fat shred off me every week, and it has been super easy to adhere to. I feel as if the 2 refeed days, along with the 36 hour fast, is continuing to keep my metabolic rate high, as i'm adhering to the deficit on the other 4 days.

My go-to routine is 18:6 along with a brief 30 minute cardio session. The sensation of waking up on an empty stomach is something that only individuals who partake in fasting can truly appreciate, and it is magnificent. It is crucial to eat healthily.

I've been doing 15:9 during the week and usually don't fast on the weekends. This feels sustainable to me and it's been effective because I've lost nearly 25 pounds since January. So keeping my body guessing has been working! Good luck to everyone! 💪🏽

This one was very helpful. As a full time athlete I had trouble balancing my fasting while still learning about it and also still training full time. I was at a 3 week mark of 16:8 and went back to normal meals on completion week (current) and feel such a spike in my energy this week when I expecting to maybe feel a little sluggish.

Great information! My 16/8 daily has completely reversed my type 2 diabetes so I'm not gonna cycle it because I've learned that the MINUTE I stop, things start to go downhill. I REALLY enjoy your content. Thank you SO MUCH. Will try your supplement suggestion to help during my fasts.

Holly s*it! Just finished my 36h fast n this video pops up as a recommended n posted literally seconds ago! 😄 Keep up the good work there Thomas! 💪🏻

This is utterly fascinating, and as other have said rather a serendipitious video for me. I'm currently starting contest prep for a bodybuilding competition and have been experimenting with new fat loss approaches right now. What I'm finding is that doing multiple non-consecutive 24-36hrs of fasts a week followed by a maintenance or calorie surplus day is a more effective fat loss approach for me than a traditional 500-1000 calorie deficit every day approach. Metabolic rate, and hunger / satiety hormones seem to be staying in a healthier range than when I take a traditional approach so far; despite the rapid reduction in body fat in such a short period of time. Interestingly, gym performane has improved as well, and I believe that is because of the improved insulin sensitivity from fasting paired with high nutrient uptake on surplus days. This process has shifted my perspective away from the traditional idea of fat loss diets being this long process and rather it being a short-term but aggressive therapy. Only time will tell in the coming weeks how well this goes, but given I enjoy the effects of both the fast day followed by the surplus day I can see this being my go-to strategy for fat loss in the future.

Hello Thomas, I really respect your work in trying to figure out optimal health, even though I dont agree with all the same things, but have, what in my eyes is, a more natural approach to diet (the animal foods that really only is available for us in a natural setting without modern modifications and what upon that should be working most optimally for us). I want to say keep it up and thank you for all your input about health, some nutrition, fasting, and so on! Great energy about aspiring people to get better in any way possible, have a great one.

Excellent YTV. & Very clear. Thank you for high lighting this very important phenomenon when fasting intermittently!

Last year I did something close to the 36hr fasts. Fasted Mon, Wed, Fri each week for Three months. Started Sunday night and wouldn't eat till Tuesday AM, Same that night, then eat on Thurs, repeat for Friday/Sat. I ate normal Sunday. Lost 30lbs in three months. Also upped my workouts each month. Started pretty low intensity first month but, added in workouts each month. I have to say, 32-36hrs was a sweet spot for me. And, after about a week or two, I found I had more energy on my fast days than on the days I ate. Also, I wasn't really ever hungry. It was a pretty eye opening test. Back this year to give it a try again.

I’m doing the 75 Hard challenge with intermittent fasting 16:8, and after I’d passed the 4th week, I became tired, my metabolism slowed down. Now I’m at week 6, now I feel a bit more energized maybe, but this video gave me a clue what might be happening. Since I’m half way through the challenge I still have time to fine-tune the fasts. Thanks a lot! 😊

Super helpful and timely for me . Thank you. I was noticing that my metabolism seemed to be slowing down rather than speeding up since I have been restricting my food intake to once a day and my weight loss plateaued after just three weeks of regularly fasting.

Thank you so much for making this video. You’re changing lives, saving lives and health , more than you know …

I do 16:8 and I will make sure I break from it at least once a week for longevity. Thank you for fact based information.

I've been doing 23 hour fasts since i was forced to work from home at the beginning of covid. Going out to eat with coworkers on lunch stopped. I eat dinner only, with the occasional lunch maybe a couple times per month due to social/work related reasons. I feel like i have endless energy and focus. Lost 25 pounds very early on and have maintained. Feel great

Your channel has changed my life, and at 63 years old, that is really saying something. Much respect & thanx.

Great video Thomas! Short, to the point and very informative! Thank you!

Undertaking a 36-hour fast from 8:00 PM on Saturday to 8:00 AM on Monday can be beneficial for maintaining good health. This fasting schedule, if followed consistently on a weekly basis, may promote longevity and overall wellness

I did a 48 hour fast followed by 30 hour fast. I was able to wear high heels 👠 ❤ it felt like miracle ✨️ my feet didn't hurt. I missed my high heels, 4inch. My feet felt like they were in my 20s🥺. I use TALTZ for my psoriasis and arthritis and naproxen. But fasting help me get my 👠 back 😭❤️

Well done. Nice find. This is the kind of info I was looking for.

@ThomasDeLauerOfficial I do a 16/8 and switch to 18/6 and work out 5 to 6 times a week . I sometimes even switch to 20/4 . I feel great ..lost body fat ,constantly building muscle because I eat protein every meal . Some days I eat a big meal and a snack or I eat two smaller meals but the key for me is switching things up. I really enjoy a Sat or Sunday to break my fast. Great video and it just reinforces to switch up your fasting routine, exercise ,and eat enough protein/calories to not loose muscle mass.

Mad respect and keep up educating and encouraging us. I just finished a 42 hr fast. Im trying to do 16-18 hr intermit daily and trying keto. And twice a month 24hr fast but given my work sched it ends up being about 30 hr. Today i stretched it to see if I could and did 42 hr not bad at all. Thanks for all the tips, i also hit about 12k steps today after 29 hr fast went on a facility inspection sp hit 12k steps. Again, thanks and keep encouragin us all.

Excellent information Thomas!!!

Hello Mr, Thomas, it's always great informative, God bless, keep up your great work 👍,

The extra 36 hours to 72 isn't for weight loss. It's for gene expression and longevity. Having said that I always mix it up so the body doesn't have a chance recover from the shock to the body -- so that you're treating "diet confusion" like you treat muscles with "muscle confusion". Start the fast 6PM and break it 36 hours later 6AM Day 3. Eat 2MAD ending PM . Then eat 2MAD next day with a snack at 8PM -- I like an MCT/cream cheese/monkfruit buttercream dressing fatbomb before 9PM. I get up and my ketones are flying next day.

18- 22 hour fasts Monday through Thursday followed by weekend breaks as I drink alcohol on weekends. Weight training 4-5 days/week with push/pull/legs split & abs every couple days is my program and I’ve maintained muscularity & 15% body fat for nearly 2-years since starting. I also cycle carbs in the same way doing Keto all week adding blueberries, 1/2 banana in my collagen shake & a couple pieces of rye bread and/or rice with sushi on weekends.........and real important: tequila ☝🏻🥴

How serendipitious to have this show up in my feed as I approach a 36 hour fast while debating with myself if I should go to 48. Thanks for all the research and work you do, it's much appreciated!

Thomas, You are simply the best! Thanks alot (and again) for this valuable information.

Appreciate the video!! Short, sweet, and using cited data!

Great advice as always. I practice 16:8 Monday to Friday and take a break Saturday and Sunday. This works for me. I’m 44 and have never been in better shape in all my life. Down from 88kg 194 pounds to 182 in 6 weeks

Key = find what works for your body! People have different diets, body types and therefore different bodily needs so what works for one might not be optimal for another eg. some might increase metabolism at 36hrs while others at 24 or more/less😊

Great video Tommy! I just wish I'd of found your channel sooner 👍

Such a balanced approach with wise words. Thanks Thomas, appreciated.

❤Video suggestion: reactive hypoglycemia, especially in women during pms/menstruation. Our bodies are different then mens. I get insane reactive hypoglycemic episodes during pms where I can’t stop eating. I tried to get into ketosis during this time and I just crash into rage and depression. Fasting is impossible because I become a danger to myself and others. This needs to be addressed more Thomas! Reactive hypoglycemia is a mystery to most doctors and it makes you look insane. Please can you dive into this?!

I constantly had my weekend water fast when I started looking to lose weight combined with walking and i found it best and easiest. I’m now 40 pounds down at 112 so a few more to bring my subcutaneous fat down to a normal range then i’m all good. I still do this every week whenever i’m free but do 1 day a half fast mainly for autopaghy. The first day of fast was the most difficult but it got easy afterwards. Drink a lot also helped

Thomas, the background noise is pretty high brother. Must be a fan or something! Stay blessed and keep making the great content!

New to 16:8 and this is just the kind of knowledge I needed! Thank you! How long of a break do you reccomend after two weeks of 16:8?

Interesting. I've been on a 20/4 intermittent fast for 6 months. I've lost 50lbs and have gained about 5lbs of muscle. I don't fast over the weekend. I guess this might explain why I've been able to go so long without by BMR being affected.

Thomas, this is a very interesting and timely video. I just recently shifted to a low-carb/IF eating plan, easing it to it at the beginning of September. On October 1, I officially started my pattern of not eating at all on Tuesday, Thursday, and Saturday every single week. At first, I limited my eating window on feeding days to 5 hours, but after struggling to get enough calories in, I stretched it to 8 hours (usually 8:00 - 4:00), and I still struggle to get the minimum number of calories in. I have lost weight, but not nearly as much as I have in the past with other weight loss regimens. I've been wondering if I'm fasting too much or it's just not enough calories or not enough exercise or what. Your discussion of these various studies is spot-on, and I'm going to try and incorporate all these tips and this new info into a modified eating plan. My big question, though, is: How often should I be doing a 36-hour fast? What is your opinion on that? Thanks again for another great and informative video! 😄

I'm 67 and have been doing IF 18/6 for two months now with the lowest of carbs.Gave up processed food completely and not have given up sugar 30 years ago.I up my protein and vegetables. Limited fruits.And lost 3 kilos and I am feelin great.🥰

I've been doing 16 hr fast daily for 6 months. Then once a month a 65 hr fast. I have lost 30 pounds so far. 50 to go.

I usually fast like one day of the week between 24-36 h and eat mostly clean with moderate to heavy exercise... Getting pretty good results for the last month, let's see how this continues

I've been fasting for autophagy for about 2.5 months now (40-66hr every time). I am doing it every weekend and I'm losing way too much weight. I'm not overweight, I'm doing this for autophagy... so the last 2 weeks I'm trying something new... I'm abandoning the 16-8 and going back to eating 3 times a day. My new fasting goal is around 36+ hours however I start eating fats after 24hr. This way I'm killing ketosis (slowing the weight loss via fat burning) while maintaining autophagy... that's my plan ill see how that goes.

These fresh insights always pump up my enthusiasm to keep going.

36 hours is kind of my limit for feeling well while fasting, so this bodes well for me.

The best I have ever felt was doing 36 hr fasts alternated by a period of two hours that I ate what ever I wanted but made sure I was consuming high quality foods, often it was sushi and hibachi meats and veggies. I lost almost 80 lbs in 6 months AND I was able to work out and retain lean tissue. The hardest part was adapting to get into that 36 hour rotation but once in it was fairly easy to keep. I just did not feel like eating much in that fasting window.

This was interesting, as usual. Great content on this channel. However, I would be interested in some research as to how long it takes to get your metabolic rate back up. It takes 3 weeks to reduce it, but once you start feeding 'normally' again, does it come back after a period of time?

Great info bud, thanks!

Does this apply to women over 60? Also, I find it difficult to have enough calories on keto. So if I did a less frequent 36 hour fast, eating more normally in between (including some carbs) would that be better? I also have slightly low bone mass, but am trying to lose belly fat. Thank you for any advice you can give.

I’ve been doing 17hr fasting M-F and then taking a break from it on weekends. I guess this wasn’t such a bad approach after all.

Excellent video. Thank you!

I was looking for this information. Thanks

My lack of will-power has been beneficial this whole time! I'm not sure I've ever been able to actually go more than 10-14 days without cheating and taking a day off from fasting.

This makes a good bit of sense and I can definitely see it in myself. I’ve been eating very strictly for two years now since July 2021. After becoming fat, adaptive, and kind of corrupting, my metabolism, some and getting my hormones under control. I automatically started intermittent fasting come up, I do a 6/18 pretty much every day. I get my carbs and vegetables in mostly my first meal. Basically I make a large leafy green salad with different cruciferous vegetables and usually salmon or tuna or sardines then for the evening meal, I have usually grass fed beef And sometimes will throw in some cruciferous vegetables. What I notice was after about a year of being on intermittent fasting the weight loss essentially stopped and they still had 40 pounds to lose and even restricting calories further. I wasn’t losing an ounce and I went for several months this way. Your metabolism does adapt and essentially on a ketogenic diet. You’re borderline starving yourself you’re feeding yourself just enough and making sure your body gets what it needs but not a lot of extra. The problem is when I would add food and eat more of what I was already eating generally, I would start gaining weight and overtime adding those calories back would balance out, but I also found that my body wasn’t getting enough protein and was storing fat the wrong way. So I took what I’ve been eating forever or for a year straight. at least you kept eating that every day, and though I got to a plateau that lasted several months and I wasn’t losing any weight at all, I added protein, I just added two pieces of chicken a day on top of what I had already been eating every day and started losing weight again, it’s not remarkable, but I didn’t cut anything out of my diet. I added two pieces of chicken a day to get that protein up and the calories up a little and since then I’ve managed to lose about 8 pounds in the last three months which my brain still has a problem, excepting that I would start losing weight by adding food but I think it’s a combination of getting the calories back up to the point where your body isn’t triggered and thinks you’re starving and slowing your metabolism down and also getting enough protein in there to make sure that my body was creating the type of fat that burns from physical activity, I think it’s called brown Adamis fat? I know everybody’s different and there’s no one-size-fits-all solution but I think understanding these premises is helpful, I got to the point where I probably wasn’t eating enough calories or enough protein and my weight loss stopped completely, but cutting food wasn’t helping lowering my calorie amount every day wasn’t helping and of course I’m eating kind of minimal to get the nutrients my body requires so I could only do that for so long anyway . Maintaining what I was eating and adding a couple pieces of chicken a day to increase that protein also increased the calories to make sure I was above that threshold with my body didn’t see itself as starving, and though I was eating more and us storing more fat because of the increase of protein, in our storing the brown Adams fat, I think it’s called, which means when I go for my walks, and I’m working in the yard and working out and burning that new fat I’m creating from eating more food because I’m creating the right kind of fat and not the white fat, which is meant for long-term storage and fighting starvation. I think that’s what a lot of people need to learn is that whether it’s carnivore or Keto or Mediterranean, you’re kind of pushing that line of where your body thinks you’re starving and we need to make sure we’re getting the protein and the minimal calories and because of the way were eating our bodies aren’t that hungry we’re not getting those false signals from all of the carbs so we don’t feel hungry and the fasting becomes very easy because you’re not really suffering. And occasionally, extending your fast more hours helps but also making sure you’re getting enough protein and cycling through all of that so your body doesn’t fall into these patterns and reduce your metabolism because it thinks you’re starving essentially. So upping the calories keep your body from thinking you’re starving and upping it with protein helps you store the more temporary fat that you can burn with exercise and of course occasionally just throw in an extra meal for the starches with good resistant starch in them to kind of break the cycles I know you’re probably gain a couple pounds breaking the cycle also increases your metabolism plus eating healthy resistant starches feeds your gut biome improving your metabolism as well so I think it’s worth it and that’s what I’m doing now when I hit a plateau and I’m not losing any weight for three or four weeks. I’ve lost about 200 pounds and as I plateaued and stop losing weight I gained about five of that back and cutting calories wasn’t helping and even extending fasting wasn’t helping I would do a 36 hour fast and maybe a couple one meal a day fasts and no it’s good for healing and other things it really wasn’t taking any weight off and I’ve still got a good 40 pounds to go. Adding the protein help the most and I think it’s because I was also upping my calories so I was over that threshold or my body I thought I was starving so I wasn’t slowing my metabolism down, but also upping my proteins so the increase in food was creating the type of fat that would burn quickly with the exercise and the weight loss is slowly started again even though I’m eating more food every day. I’m still doing an 18/6 because that’s just kind of how my body likes it but I eat my normal lunch and then throw a couple pieces of chicken in after that and eat my normal dinners and occasionally get busy and miss a meal or even fast missing an entire day, and it seems to be working and the fasting is very easy when I don’t eat I get a little bit hungry, but I don’t get weak and shaky like low blood sugar and as long as I am getting electrolytes and fluids doing 36 hours is pretty easy. I was considering going longer, but, I’ve heard other studies it kind of indicate the same, your body can handle it and it will extend healing so if you have cancer a longer fast is beneficial because it puts you in this strong state of a topic for a longer amount of time but in general from several studies I’ve read it seems that a 30 to 40 hour fast usually puts you in that peak zone for several hours. Don’t know why they tested 12 hours. It takes I think a good 12 hours to even get to the point of atophogy and I think a 16 or 18 hour fast is exponentially more benefit because instead of just reaching the state of Utah for G and then kicking yourself out you’re staying in there for a few hours and letting it work, and I definitely notice a difference, if I eat a couple hours earlier, a couple hours late, I can see where sometimes I actually gain a little even though I’m not eating anything more I’m just spreading it out and losing that three or four hours of being in an efficient state to burn fat, I think if you miss dinner and got stuck working or something for a few hours it’s better just to skip it on those days but the rest of the time I think caloric restriction is good but you definitely have to cycle through it and for me anyway, I found it’s critical to get plenty of protein in that fixes the caloric deficit issues as well so even if you don’t wanna do it all the time I think it would be good to do that for a week or so and maybe cycle in and out and just figure out what works for you where you feel good end how your body works doing it but at this point I’ve added two pieces of chicken pretty much every day and then I’ll pack off for just a few days a month and do caloric restriction and then get right back on it and then every couple months, I’ll cycle in some rice and steel, cut oats and grain in small amounts to get some diversity to the gut biome and usually follow that up with just going almost straight carnivore for a week or two. Doing it this way keeps me feeling pretty decent but it’s also helped me in getting back to losing weight. I lost 200 pounds and hit a plateau that lasted months and in the end it turned out I needed more protein and probably also more calories my body had probably entered some sort of starvation mode and this definitely makes a lot of sense from my personal experience.

Its so interesting to see this now. As I would go hard core fasting for 48 to 72 hours and I would find there was a point where it wasnt having much effect anymore. This past year I have switched to fast Monday, Wednesday and Saturday and it seems to be working much better and more effective. And as someone mentioned, I put off the feed until late in the day so its close to a 30-34 hour fast. And its been good... I mean, I wish I could everyday. Right now I am just getting into the routine, I dont worry about what I eat on the feeding day - I try to stay under 3000 calories, but really I dont exclude any type of foods. Obviously the next step is to change the types of foods - get rid of cards for example - on the feed days, so I hope to see an even bigger effect.

This definitely rings true. I have lost nearly 10kg since Xmas using 16:8. Initially every day but I definitely felt the slow down, muscle loss and the weight loss plateau'd. After a 2 week break and then switching to 2 days a week the fat loss continued but I started to regain the lost muscle.

The 24 to 36 hr fast work well for me. I feel so good after i do it

Hey Thomas, thanks for the great video as always. Been doing 16 hour fast Monday through Friday and maintain about 1800 cal on the weekends, been working well so far. Also, thanks for not being V-shred! That guy does not work for me to put it lightly.

Hello Thomas, God bless you. Love from Nigeria❤️

I like to do 16 hours on weekdays and eat “normally” during weekends and special occasions. So far so sustainable!

the biggest problem while fasting is gluconeogenesis with protein reduction. small amount of sugar intake could prevent muscle loss

That's the information I was looking for, thank you.

Thanks for the info! Really sheds light on why it's been difficult for me to see results from training and working hard almost daily. In fact, I have been starting to see some weight gain after 1.5 years of very consistency 14-16hrs per day of restricted eating. This video + your one about what foods to avoid post fasting and exercise periods, carbs and fats, I'm starting to see a shift back to a more comfortable weight. Your videos have becomes so valuable to me 🤙 Now it seems more challenging to add more food in 🤣

i started doing 3 x 36hr per week just over 2 weeks ago. Getting solid results - about 3kg loss so far, no major hunger and no issues with strength or fitness in the gym. Main thing I like about the 36hr is it resets your hunger levels and cravings. I feel this is a sustainable model for weight loss. When I get to maintenance phase I'll probably just do one of these per week.

I used to do a monthly 72-hour fast and have gone as much as 132 hours (5 1/2) days. Over the past year or so, I have transitioned into doing two, 36-40 hour fasts per week in combination with OMAD or an eating window. The 36-hour fasts go from Sunday afternoon to Tuesday morning and Wednesday late morning to Friday early morning. I am little more loose on Saturday and Sunday, eating within a 4 or 5 hour window on those days. Mostly low-carb, higher protein and fat. No bread, rice, pasta or sugar. Very little fruit (strawberries and blueberries on occasion). This seems to work for me, but your mileage may vary.

Very important message in this video !!

Been drinking LMNT for over a year. It IS a game changer. Highly recommended!

Ive done 9 36hr fasts in the last 3 weeks, i am currently 3 hours into my 10th.

When it comes to the breaks, if I've been doing 16:8 on the weekdays and then doing 12:12 or less "incidental" fasting on the weekends, would that be considered a break? Or is this referring to more of a long term break from fasting?

Great vid. Thanks for the info!

In February 2009 I was 20 years old @ 270lbs. I started eating once a day every other day except Sunday . Lived @ home with hands off Eastern European parents, mom worked retail at night and stopped making dinner which helped. May 2009 got down to mid 190’s. Lost 75lbs in 4 months. Easier being 20 years old. I remember 2 difficulties @ hour 32-48, the back of the roof of my mouth swelling but going away shortly after eating. And warm tingling sensation with light headedness if I stood up to quickly. People thought i was on drugs and would scold me when they found out my diet choice but i don’t regret it.

What do you think of varying your callories on a day to day basis? Foe example, 2 days lower calories and 1 higher calorie day. The goal is to trick your metabolism into staying high on low calrie days.

What about adf? 36 hour fast every other day? Would love to see more on that

I been fasting everyday for a year but watching your videos to make sure on how I’m breaking the fast, but now this helps me so much thank Bro. I’m okay Istart my break for two weeks

Thanks @Thomas. Would be awesome if you did a video with Dr. Pradip Jamnadas.

I should really start following your advice! I've been fasting for over 2 years, more or less without a break from it. I got so used to it that I am just doing it without trying.

Hey Thomas, what are your thoughts on doing a 16 hour fast during weekdays (slight caloric restriction) and then not fasting at all on weekends (slight caloric surplus)?

Thank you for this important, new info.

Thanks for breaking the science down for us!

For me the 36 - 48hr fast window is my sweet spot for fat loss. Just skip eating 1 day easy.

Hi. I'm on day 11 of my 100 day fast. I started at 318, now 290. I'm 6'1 so my goal weight is 195, then I'll alternate day fast till 180-185. Anyway, just looking for some encouragement haha.

Thomas we trust you. And it seems fasting keeps evolving. I only a week ago was watching your old 2016 video. You've evolved also .

VERY INTERESTING. Someone has finally answered my questions.

Been watching your videos since September of last year, and I started carnivore and intermittent fasting since November 22, and I’ve gone from 310 to 226. My goal is 195, and I can honestly say doing 6 hour eating windows everyday has been super good for me. I did take some breaks from the 6hr window and did a 12hr (mainly because of work) or when I noticed I stopped losing weight. So I’ve started doing 1 week 6hr 1 week 12hr. Not sure if that’s ideal, but every time I plateau I will eat a little more and my metabolism shoots up.