Consult with a medical professional before undertaking prolonged fasts (48 hours or more) to ensure safety and appropriate guidance, as these longer fasts may require medical oversight.
Adopt a daily time-restricted eating pattern (e.g., 16-8) by consuming all food within an 8-12 hour window during the day when metabolism is optimal, and fasting for the remaining 12-16 hours to align with circadian biology.
Integrate daily time-restricted eating with periodic, longer fasts (under medical supervision) to leverage both regular metabolic benefits and deeper cellular cleansing and stem cell activation.
Refrain from eating late in the evening (e.g., after 8-9 PM) to prevent metabolic misalignment, which can lead to higher blood glucose levels and increased fat storage due to decreased insulin sensitivity and fatty acid metabolism.
Do not consume amino acids during a fast, as they activate growth pathways like IGF-1 and mTOR, which can interfere with beneficial fasting processes such as autophagy (cellular recycling).
Take an electrolyte supplement during prolonged fasts (48+ hours), especially if water-only, to replenish essential minerals like sodium and potassium that can become depleted.
Consume black coffee or tea without caloric additives during fasting periods, as studies indicate it does not negate metabolic benefits and the polyphenols in coffee may even activate autophagy.
Engage in exercise in a fasted state to significantly enhance glucose sensitivity and prime your mitochondria for robust and efficient utilization of fatty acids as an energy source, an adaptation blunted by pre-exercise feeding.
If performing strength training after a prolonged fast (e.g., 16 hours), aim to consume protein within an hour post-workout to support muscle growth and repair.
Engage in regular physical activity and exercise to help direct the growth factor IGF-1 to beneficial areas like the brain and muscle, promoting neurogenesis and muscle repair, rather than allowing it to circulate and potentially stimulate damaged cells.
If you choose to consume a high-protein diet, ensure it is accompanied by a healthy lifestyle (e.g., physical activity, non-obesity, no smoking, moderate alcohol) to potentially mitigate increased mortality risks associated with high protein intake.
When breaking a prolonged fast, consume a balanced meal that includes protein (especially essential amino acids) and carbohydrates to activate IGF-1, which is crucial for stem cell growth and cellular replenishment.
After a prolonged fast, ease back into eating with easily digestible foods like small portions of protein (e.g., salmon), fruit, soups, or bone broths, as your gut may be sensitive and require a soft landing.
Refrain from binging immediately after breaking any fast, particularly longer ones, to allow your body to adjust gradually and sustain the health benefits achieved during the fasting period.
Focus on a healthy diet rich in non-processed foods, including vegetables, healthy meats, and fatty acids, while avoiding refined sugars to support metabolic flexibility and overall well-being.
Be aware that exogenous ketones may help preserve muscle by preventing the body from using muscle amino acids for energy, a benefit also seen in prolonged natural fasting.
For long-duration aerobic exercise (over 60 minutes) or anaerobic exercise (e.g., run to exhaustion), consider eating before to improve performance; for shorter aerobic exercise or high-intensity interval training, pre-feeding has less impact on performance.
Utilize the Zero Fasting Tracker app to easily monitor and manage your fasting times, whether for time-restricted eating or longer fasting protocols.
Visit foundmyfitness.com/episodes to access a wealth of expert conversations and resources on various health and longevity topics.
Visit zerofasting.com or follow @ZeroFasting on Twitter to stay updated on new features and information from the Zero Fasting Tracker.
Tune into Dr. Daria Rose’s ‘Foodist Podcast’ for discussions on topics such as DHA, Alzheimer’s prevention, and pregnancy-related health.