Fasting Programs

Food is personal. Fasting is too.

Find the intermittent fasting pattern that works best for you. There are several popular programs that can follow or you go off script. The only rule is that you need to put your body into a state of fasting, and you do that by going for a period of time with very limited calories – especially calories from carbohydrates and proteins. Learn more about the biological mechanisms of fasting here.

Different fasting patterns can also achieve different goals during fasting, including weight loss, metabolic health, reduced inflammation, increased human growth hormone.

Time Restricted Feeding: 16:8 and OMAD

How it works

Time Restricted Feeding is a simple concept. Limit your eating to a shorter window during the day. The most common is 16:8, which is 16 hours fasting, 8 hours eating, per day (between noon and 8 pm, for example).

You can flex the fasting and feeding windows in either direction. The longer the fasting window the greater the effect.

Many people start with 16 hours a day, and then increase the fasting window over time towards a 4-hour eating window or even one meal a day (“OMAD” as the cool kids say… in a fasting nerd sort of way).

Benefits

Time restricted feeding is best for weight loss and metabolic health. It may not be the best choice for autophagy as it is hypothesized that the body needs 24 hours or more to reach autophagy.

Many report that Time Restricted Feeding becomes easier over time as hunger signals and adapt such that the pattern becomes easier to follow because you just don’t feel hungry for breakfast or lunch (or whichever meal you are accustomed to skipping). It has also been shown to align with sleep and circadian rhythms to benefit sleep patterns.

Using Fastwell

Curb Wellness Shake – Many people actually do not use Curb every day during Time Restricted Feeding, but they do find it to be helpful on certain days when willpower is not as strong, meal time hunger signals are especially distracting, or when something unexpected happens (like a co-worker bringing donuts to the office). Curb is your go-to in these situations to help you stay on schedule with your fast. Curb can also help when starting up TRF again after some time off, or increasing the fasting window from 16:8 to OMAD because the body has not yet adapted to the new pattern. Curb is recommended to be used no more than once a day during TRF.

Sustain Premium Electrolytes – use as needed during fasting days, especially if headaches occur or to help break the monotony of water. Fasting electrolytes have almost no calories or carbohydrates and can be used multiple times without disrupting metabolic and weight loss goals.

Boost Pre-Workout Drink – use one time right before a workout. Fasted state workouts are generally recommended at the end of the 16-hour fasting window to ensure the body is in ketosis and using fat for fuel.

Full Day Fasts: 5:2 and Alternate Day Fasting (ADF)

How it works

Popular fasting program names are apparently very literal – 5:2 refers to five days eating, two days fasting per week. Alternate Day Fasting is similar – fast every other day. The common thread is that these are full-day fasts. From the time you wake up to the time you go to bed, you are fasting. An example is to begin fasting after dinner at 8 p.m on Sunday night, fast all day Monday, then eat breakfast (truly break-fast) on Tuesday morning at 8 a.m. — 36 total hours.

Fasting one full day per week is also very common, although there does not seem to be any “6:1” or “ODAW” nomenclature in the blogosphere — which is fine by us.

Many popular protocols for full-day fasts also allow for limited caloric intake, typically from 500-800 calories.

Benefits

Full day fasts are likely more effective to initiate autophagy since it is hypothesized that the body needs 24 hours or more to reach autophagy. Proponents of full day fasts also report higher levels of ketones, which indicates a greater degree of fat burning also an increase in HGH production. Many also report a complete absence of hunger the morning after a full day fast, which results in greater mindfulness and control over eating.

Using Fastwell

Curb Wellness Shake – Curb products can be a helpful tool during a full-day fast, espcially during certain points in the day when hunger pangs are most challenging, whether at meal times or before bed. Curb should be used as minimally as possible, but up to three times during a full day fast, if needed.

Sustain Premium Electrolytes – Hydration is key during a full day fast. Water, water, water. But having the right electrolytes is necessary for hydration. Sustain can also be helpful to address hunger pangs. Sometimes hunger signals are due to lack of electrolytes.

Boost Pre-Workout Drink – There may be some low energy points of the day during a full day fast, and this can make it challenging to keep up an exercise schedule. Use one time right before a workout. The deep ketosis that is generated by a full day fast ensures the body is using fat for fuel and also increasing production of HGH.

Multi Day Fasting

How it works

Popular fasting program names are apparently very literal – 5:2 refers to five days eating, two days fasting per week. Alternate Day Fasting is similar – fast every other day. The common thread is that these are full-day fasts. From the time you wake up to the time you go to bed, you are fasting. An example is to begin fasting after dinner at 8 p.m on Sunday night, fast all day Monday, then eat breakfast (truly break-fast) on Tuesday morning at 8 a.m. — 36 total hours.

Fasting one full day per week is also very common, although there does not seem to be any “6:1” or “ODAW” nomenclature in the blogosphere — which is fine by us.

Many popular protocols for full-day fasts also allow for limited caloric intake, typically from 500-800 calories.

Benefits

Full day fasts are likely more effective to initiate autophagy since it is hypothesized that the body needs 24 hours or more to reach autophagy. Proponents of full day fasts also report higher levels of ketones, which indicates a greater degree of fat burning also an increase in HGH production. Many also report a complete absence of hunger the morning after a full day fast, which results in greater mindfulness and control over eating.

Using Fastwell

Curb Wellness Shake – Curb products can be a helpful tool during a full-day fast, espcially during certain points in the day when hunger pangs are most challenging, whether at meal times or before bed. Curb should be used as minimally as possible, but up to three times during a full day fast, if needed.

Sustain Premium Electrolytes – Hydration is key during a full day fast. Water, water, water. But having the right electrolytes is necessary for hydration. Sustain can also be helpful to address hunger pangs. Sometimes hunger signals are due to lack of electrolytes.

Boost Pre-Workout Drink – There may be some low energy points of the day during a full day fast, and this can make it challenging to keep up an exercise schedule. Use one time right before a workout. The deep ketosis that is generated by a full day fast ensures the body is using fat for fuel and also increasing production of HGH.

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