17 Golden Rules for Increased Fat Loss with Fasting

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1. Fast less than half of the time, keep fasting the anomaly not the norm 2. Eat more on non-fasting days 3. Stimulate the muscles during a fast, if you don't use it you will lose it!!! 4. Monitor your strength and / or libido 5. Never fast if at risk for being sick, fasting is a temporary immunosuppressant 6. Prioritize protein (especially on fasting days) 7. Save antioxidants (and most supplements) for non-fasting days 8. Enjoy black coffee, black tea and green tea (all sugar free) as much as you want 9. Stevia and monk fruit are fine 10. Never ever break a fast without protein, kick start the mTOR and keep it low carb ideally 11. Rotate times when you fast 12. Take 2 week breaks from fasting 13. It's okay to quit on a fast 14. reduce insulin spikes as much as possible after breaking a fast 15. Break the fast in a stress-free situation, cortisol and insulin don't mix well. 16. No more than 3 days back-to-back of fasting 17. Fasting works (according to the literature)

I’d love to see a sit down with you and Dr Mindy Pelz to discuss fasting

Good advices and I agree with most of them, but as you said, what works for you, doesn't work for others, as for me, I have been Evening IF for 17 years, everyday, practically non stop, never had any problem with losing fat, gaining muscle, having full energy, my performance, etc.. The only thing that deter my performance or strength is either if I'm in a caloric deficit or overtrained, just like with any other diet. Best

This channel helps me immensely! I don't feel alone going through tough times - thank you

One of your best episodes. Full of good info.

I think this is by far my favorite video of yours. Packed full of science, experience, & wisdom. Gotta rewatch and keep as a rewatch ever so often.

Once again spot on! You are the best and you information is always needed and so beneficial. Thank you, Thomas 💙

I went too far with fasting at one point along with regular exercise 4 times a week. I began feeling dizzy and weak. I lost 11 kegs by that point. Now that I fast less, I have more energy for more weight exercises, HIIT workouts. Now I’ve lost 14kgs

Thank you so much for the great advice! The last one was the cherry on top. Abby Sharp recently made a short that stated that intermittent fasting is just basically a caloric restriction and she doesn’t suggest it. Her take on it really upset me bc how can you argue with science?! Intermittent Fasting is not some fad diet. It’s a way of life, where your brain and body work together in harmony to be the best versions possible. It’s changed my life. And nobody said you can eat whatever the hell you want in your eating window. Most nutritionists who support IF share how the most important aspect to IF is what you eat during your eating window. It’s not rocket science, but some people either overthink it or under think it.