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What is the Best Fasting Length For You (Individually) - Thomas DeLauer

There's major thing I want you to understand and take away from this video, and that is a very powerful acronym, and that is MAGIC. Ketone MAGIC to be specific. What that means is when you look at fasting, that's where all the benefits are, ketosis, and then MAGIC. Okay, so we've got the microbiome, we've got autophagy, we've got growth hormone, we've got insulin, and we've got calorie restriction. MAGIC. That is what we are going to focus on.

The first one I want to talk about is what's called a 12/12, 12 hours of fasting, 12 hours of eating, essentially known as time-restricted eating or time-restricted feeding.

12/12 time-restricted feeding

Food awareness: I think a big, and often overlooked, benefit of the 12/12 model is its psychological aspect. When you are strict on your 12/12, it helps make you aware of what you are eating and also, at least in my experience, gives you the confidence and discipline boost to take on more ambitious dietary regimens.

“Gateway” TRF/IF: The confidence/discipline boost one gets from 12/12 is why I call it the “gateway” time restricted feeding/intermittent fasting.

Frequent protein boluses: For many, 12/12 might even be ideal because it permits you to take in protein in frequent moderate-sized boluses to optimize absorption.

Easy on the gut: Not everyone can take in large quantities of food at once.

Microbiota changes: Although high-quality human studies on 12/12 and the human microbiome have not been done, it’s appreciated that the microbiome is extremely dynamic and that bad gut bugs tend to be starved before good gut bugs. (see Li G. et al., below.)

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The big benefit here is at 16 hours your pancreas gets a break.

16/8 to 20/4 time-restricted feeding

Insulin vacation: Once you approach the 16-hour mark, you’re really giving your pancreas a break. Such “insulin vacations” can certainly stave off insulin resistance.

Light ketosis and fat-adaptation: As you well know, 16/8 to 20/4 hour fasting, especially coupled with low-carb, can induce/enhance ketosis and fat-adaptation. Again, in addition to the direct benefits of ketones and fat-adaptation, the adaptation process can make taking on longer fasts easier. In this way, fasting can be thought of as a “metabolic exercise.” As you train your fasting muscle, you get better at fasting and can reap the benefits of longer fasts.

Spontaneous caloric reduction: Time restricted eating beyond 16-hour fasts tends to induce spontaneous caloric restriction and, as a result, weight loss (see Tinsley, below).

No loss of lean mass or ability to gain strength: Studies suggest that time-restricted eating does not cause the loss of lean body mass or decrease a person’s ability to put on muscle (see Tinsley, below).

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24-36 hour fast

Deeper ketosis: The longer you fast (until about 5-6 days), the higher your ketones go. We don’t know the thresholds for different benefits, but it’s likely that there are specific benefits to spending time in the 1.5 – 3.0 mM range. 24 – 36-hour fasting may get you there.

Greater benefit to microbiome: Possibility that longer fasts have greater gut health benefits for some.

Autophagy! Need I say more…

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36-72 hour fast

Yet deeper ketosis

More autophagy: (see Alirezaei, above).

More weight loss: Because more spontaneous caloric restriction.

More growth hormone: (see Ho, above).

However, may lose lean mass: You are going to lose more lean mass to gluconeogenesis the longer your go. If you’re thin or a hard gainer, I wouldn’t go beyond 36 hours.

Anyhow, I broke down all the different kinds of fasts. We can break them down a little bit more if need be, just put it down in the comments section below, but I've got plenty of videos that dive into detail on prolonged fasting and short fasts. As always, keep it locked in here on my channel, I'll see you soon.

Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
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