Intermittent Fasting

I really thought that this was something short term for weight loss but not great long term, but it actually is amazing.

MINIMUM IS 16 HOURS I do 20-4 hours

Started again on 08/04/2022.

At the end of the day, you lose weight with caloric deficit. So if you eat more calories than you burn, you will still gain weight. However, the idea is that with IF, it’s much harder to gain weight, because you are only allowed to eat within a certain window.

IM > Caloric Deficit

Caloric deficit seemed like the holy grail/standard advice, but it actually doesn’t work.

Caloric restriction combined with increased exercise (Eat Less, Move More) is proven to fail. The problem is that our Metabolism slows down a lot when we reduce our intake, which means we burn less calories over time. We also get hungry more often.

But with IM, our metabolism is maintained. Our Hunger also decreases!

We want to actually control Insulin, which chooses whether we store fat, burn fat, etc.

Insulin is Key

High insulin = we store fat Whenever we eat, we increase Insulin Insulin is a hormone that tells our body to store fat. When insulin goes down, we burn it.

We need to balance eating and digestion.

In a fast, we really want to reduce Insulin to as low as possible. Don’t drink anything that may result an Insulin spike.

Don’t break your fast accidentally with certain types. Just drink Water.

Modern Society

We eat all the time. We used to only eat 3 times, and now we have to eat snacks. We don’t have time to eat all the time.


Your Hunger doesn’t go up over time. It goes up and down as a wave. Metabolism also stays stable!

There are so many benefits. Decreased cravings. Weight Loss: When you fast, your body taps into burning your body’s fat. When you eat all the time, your body is constantly in a “storing fat” mode.

You can still preserve your muscle.


How often should you fast?

Start with 16/8 hours, that is where the minimum benefits happen. I am trying 20/4 hours fast, starting on January 22nd, 2021 at 4pm.

but get to 23/1 hours I think

Cellular Rejuvenation.

Breaking your fast

Bone broth first.

Don’t combine fats with carbs.

Eat Carbs + Protein first.

Then a bit later, eat fat (avocado).

Working Out

Train in your fasted state. Go to bed, wake up, work out in the middle of the day.

Types of Fast

The longer you fast, the sharper you are mentally. Intermittent Fasting (16 hours) Prolonged Fasting (24-48 hours) Liquid Fast (calories but liquid) bruh.. Dry fasting no water / food. This is bad