P.S. Since I’m so productive with intermittent fasting, I’m on a 24 hour fast while writing this.
The first time I tried intermittent fasting I was sold. After doing a 24 hour fast there was no going back for me. I was focused as I never have been before, tunnel vision they call it. All I saw was the task I was working on, everything around me was blurred and became background noise. My productivity, focus, and efficiency skyrocketed. It felt like I’ve unleashed an untapped energy down in me. My mind was sharp as an arrow. I was calm but aggressive both at once. There was nothing that can stop me, no doubt in my mind, and not a trace of negativity. I was fierce.
There’s this movie called Limitless. The main character uses a pill called NZT-48 that allows him to unlock full access of his brain. Intermittent fasting made me feel somewhat similar.
Now, a few years later, I still do intermittent fasting (24 hour fasts) twice a week. The fierce effect hasn’t washed off, I still feel the same as when I did my first fast. Intermittent fasting is not flawless though, there are somedays that the effect is not great, its minimal. But most days I can count on getting that effect.
Aside from focus, productivity, and efficiency, intermittent fasting is one of the things that got me to real high testosterone levels, enhanced my athletic performance, and enhanced my physique. I’m always 8-14% body fat, effortlessly.
Let me tell you something though. Most people that try intermittent fasting never even reach the benefits because they quit too early. It will take you anywhere from a week to 3 weeks to reach the benefits. Your whole life you’ve been eating multiple times a day and now you expect your body to adopt in a single day? Logic doesn’t add up. So give yourself a few weeks to readjust and adopt your body to eating the way it was designed to. You’ll never go back to your old ways of eating, and why would you?
Intermittent Fasting is the Supreme Way to Eat
There’s a lot more to intermittent fasting. I’ll list all the benefits, go into more detail on each one, and back it up with science when applicable.
- Increased focus and productivity
- Lose weight effortlessly
- Have more time on your hands and save money
- Increase human growth hormone production by 2000%
- Increase testosterone production by 180%
- Gain more muscle and maintain it at a low body fat
- Detox your body and induce autophagy
- Lower insulin resistance
- Lower stress and inflammation
- Lower chance of getting cancer
- Improved brain function
- Improves overall well-being
- All these benefits for free (not eating doesn’t cost anything)
Increased Focus and Productivity
This one is a no-brainer. You start working on a task, you don’t need to stop and go eat every few hours. You’re constantly working on your task and increasing momentum, therefore becoming more productive.
You have increased energy as well. Your body is not using energy to digest and break down foods in your stomach.
This study found that short-term fasting increases your metabolic rate by 3.6-14%, breaking down body fat and giving you more energy.
And this study concluded that resting energy expenditure in short-term starvation is increased.
Lose Weight Effortlessly
Its so easy to be on a calorie deficit when doing intermittent fasting because you’re not going to be eating for a certain period of time and when you do start eating, you’ll get full before reaching calorie surplus.
When you’re not giving your body food constantly it has to break down body fat and use it for energy, therefore resulting in weight loss. If you workout then don’t freak out, your body won’t break down muscle for energy because the growth hormone release during your fast preserves muscle mass.
This study concluded – In general, such interventions need to be palatable and satiating, meet minimal nutritional requirements, promote loss of fat and preserve lean body mass, ensure long-term safety, be simple to administer and monitor and have widespread public health utility. Intermittent fasting or alternate day fasting may be an option for achieving weight loss and maintenance.
Then this study concluded that intermittent fasting is more promising than calorie restriction for weight loss and type 2 diabetes risk reduction in overweight and obese populations.
This study found that intermittent fasting and calorie restriction are both as effective for weight loss, but intermittent fasting may be more effective at retaining lean muscle mass.
Have More Time on Your Hands and Save Money
Most people spend about 20-30 minutes on each meal and eat about 4 times a day. That’s 80 minutes – 2 hours spent eating everyday. Well with intermittent fasting you’re not eating for a long period of time and your productivity is improved. What does that get you? More time on your hands.
In a typical day of eating you spend about $20-$60 on food, depending where you eat and how often. On the flipside you don’t spend anything or a very little amount when you’re doing intermittent fasting.
Increase Human Growth Hormone Production by 2000%
Increase it how – by shooting up some HGH injection in your butt cheek? No. Increase it by doing intermittent fasting for 24 hours (one night and one day of no eating). Sounds like crazy stuff I’m just making up, but there is solid evidence for this.
In this study researchers found that human growth hormone spikes multiple times throughout a 24 hour fast. And once the fast reaches 24 hours (1440 minutes as the study says) human growth hormone spikes up by 2000%.
This study suggests that starvation-induced enhancement of growth hormone is brought by an increased frequency of growth hormone release and longer and more pronounced periods of somatostatin withdrawal.
This study proves that growth hormone increases lean body mass and decreases fat mass in men and women.
So why don’t professional athletes fast for 24 hours instead of using steroids? Well because the 2000% human growth hormone increase doesn’t last much. However human growth hormone levels remain elevated from baseline up to a few days after the 24 hour fast!! You’re not getting a trainload of human growth hormone as steroids would give you, but you’re getting a good natural amount, higher than the baseline, that lasts a few days.
Increase Testosterone Production by 180%
With all the benefits of intermittent fasting, there’s no doubt that it increases testosterone levels, by a lot. Here are the reasons why.
- Intermittent fasting is efficient for losing body fat, and the lower your body fat is the more testosterone your body produces (study).
- Intermittent fasting increases human growth hormone production, after just 24 hours levels spike up by 2000% and remain elevated for a few days after (study). Now what does human growth hormone have to do with testosterone? Well they are both highly anabolic hormones and they work together, so when one increases the other does too.
- Intermittent fasting lowers oxide stress therefore increasing testosterone (study).
- Intermittent fasting detoxifies your body (study), removing endocrine disrupting chemicals that affect testosterone production, so therefore detoxification leads to higher testosterone levels.
- Intermittent fasting lowers insulin resistance. This study concluded that low serum testosterone levels are associated with an adverse metabolic profile and suggest a novel unifying mechanism for the previously independent observations that low testosterone levels and impaired mitochondrial function promote insulin resistance in men.
This study conducted on eight non-obese normal men found that short-term fasting increased luteinizing hormone response by 67% and testosterone response by 180%. However in obese men the increases were not as great.
This study found that intermittent fasting decreased plasma leptin levels. High leptin levels are associated with high body fat and they decrease appetite. So leptin can’t be good for testosterone, therefore decreasing it would increase testosterone.
Gain More Muscle and Maintain it at a Low Body Fat
With that 2000% increase in growth hormone production and 180% increase in testosterone production there’s no doubt you can put on some lean muscle and shred every single ounce of fat away. Sounds crazy but I became slightly stronger when I started intermittent fasting. You can even bulk with intermittent fasting, just eat like a bull on the days you’re not fasting.
I’m 10% body fat right now and always around there. When I’m bulking I get to 14% tops and when I’m shredding I reach 8-10%.
Detox Your Body and Induce Autophagy
Your body is filled with endocrine disrupting chemicals from the air, food, and water. Well intermittent fasting induces autophagy and removes all those nasty chemicals.
This study found that in addition to elimination of intracellular aggregates and damaged organelles, autophagy promotes cellular senescence and cell surface antigen presentation, protects against genome instability and prevents necrosis, giving it a key role in preventing diseases such as cancer, neurodegeneration, cardiomyopathy, diabetes, liver disease, autoimmune diseases and infections.
Then this study found that autophagic deficiency is related to steroidogenic decline in aged rat Leydig cells.
This next study concluded intermittent fasting induces profound neuronal autophagy.
Autophagy is not just an anti-aging super health generating process, it significantly increases testosterone as well, by removing testosterone and endocrine damaging chemicals from your cells.
Lower Insulin Resistance
Insulin regulates testosterone and SHBG (study).
One study found that intermittent fasting decreased insulin.
This study found that intermittent fasting is more efficient than calorie restriction for type 2 diabetes prevention.
So if your insulin is messed up its hurting your testosterone production. Good thing is intermittent fasting lowers insulin resistance.
Lower Stress and Inflammation
Just like antioxidants lower oxide stress so does intermittent fasting.
Then we got inflammation. Inflammation simply means a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection. What you didn’t know is that inflammation decreases testosterone (study).
This study concluded – Intermittent fasting and caloric restriction have been shown to extend life expectancy and reduce inflammation by suppressing pro-inflammatory cytokine expression and decreasing body fat and circulating levels of leukocytes.
This next study’s results found that intermittent fasting has some positive effects on the inflammatory status of the body and on the risk factors for cardiovascular diseases.
And this study found that oxidative stress and inflammation declined in response to intermittent fasting, or as they call it, alternate day calorie restriction.
Lower Chance of Getting Cancer
Autophagy induced by intermittent fasting provides protection against cancer. Then I found 4 animal studies that found intermittent fasting to prevent or lower the chance of cancer.
Improved Brain Function
Improves Overall Well-Being
So once you start intermittent fasting your focus and productivity skyrocket, you have more time on your hands and save money, you lower your chance of getting cancer, your stress and inflammation decrease, your brain function improves, your insulin resistance gets better, you detox your body and induce autophagy, you lose weight effortlessly, your testosterone production increases by 180%, then your growth hormone production increases by 2000%, and you gain more muscle and maintain it at a low body fat. So yeah, intermittent fasting increases well-being.
All These Benefits for Free (Not Eating Doesn’t Cost Anything)
One of the greatest things about intermittent fasting is that its free!!
You get these 12 crazy benefits for free.
- Increased focus and productivity (paid alternative – nootropics)
- Lose weight effortlessly (paid alternative – weight loss pills)
- Have more time on your hands and save money (paid alternative – time and money)
- Increase human growth hormone production by 2000% (paid alternative – steroids)
- Increase testosterone production by 180% (paid alternative – more steroids)
- Gain more muscle and maintain it at a low body fat (paid alternative – synthetic testosterone injections)
- Detox your body and induce autophagy (paid alternative – detoxing products)
- Lower insulin resistance (paid alternative – medical treatment)
- Lower stress and inflammation (paid alternative – herbal supplements)
- Lower chance of getting cancer (paid alternative – expensive organic food)
- Improved brain function (paid alternative – nootropics)
- Improves overall well-being (paid alternative – supplements and products)
Not a lot of great stuff come free, intermittent fasting does though. See if I was telling you about my new product and all the benefits it has, then I could’ve sell you on it at this point. I’m giving you intermittent fasting at no charge to you though.
Isn’t Multiple Small Meals Better?
No. That’s the fitness industry brainwashing you. How do you think supplement companies would sell fat burners, protein shakes, protein bars, “secret” ingredients that make you gain muscle, and all that bullshit? Sounds like conspiracy but the media is just trying to get you to consume more and make themselves more money. Your health and manhood is of no concern to them. If they tell you intermittent fasting is the most efficient way to naturally burn body fat, what are they going to sell you – air?
Then there’s claims that if you don’t even multiple small meals your body uses muscle and fat as an energy source. Well when you’re fasting your body is releasing quantities of human growth hormone, which preserves lean muscle mass and only uses fat as an energy source, as the study mentioned earlier concluded.
Then come the weight loss “experts” claiming that not eating multiple small meals a day slows down your metabolism. I don’t know where they get their sources (broscience?) but the study mentioned earlier showed that intermittent fasting increases your metabolic rate by 3.6-14%.
Eating multiple small meals a day fucks with your anabolic hormones.
This study found that every time you eat something, no matter what it is, your testosterone levels go down.
If you want more info on why eating multiple small meals a day is a joke then check out this post. That guy debunks the myth pretty good.
What About the Hunger?
What about it? It only lasts the first few hours then your body uses body fat as energy so you’re not hungry anymore. The way you pass hunger is stay busy and focused. You forget that you’re hungry when you’re focused on what you’re doing. And every time you feel real hungry just drink some water and you won’t feel as hungry.
The Greatest Ways to do Intermittent Fasting
There are many different ways you can do intermittent fasting. For the most part it doesn’t even matter what way you go, as long as you’re not eating, you’re fasting. That being said, to reap maximal benefits you’re going to want to adopt an intermittent fasting routine, or create your own. I’m going to list the greatest ways to do intermittent fasting and go into detail on them.
- 16/8 fast
- No breakfast way
- 24 hour fast
- Custom way
The 16/8 intermittent fasting routine is classic. You fast for 16 hours of the day and have an eating window of 8 hours. This can be done by eating your last meal at 8:00pm then the next day don’t eat until 12:01pm. Or it can be done by eating your last meal at 6:00pm then the next day don’t eat until 10:00pm. This is the easiest way to start intermittent fasting, but you’re not reaching maximum benefits since its only a 16 hour fast. It will still get you shredded and benefit you greatly, its just not the optimal way. I used the 16/8 fast for about a year and effortlessly maintained a real low body fat. A few months ago I switched to the 24 hour fast though and I’m already liking it better.
No Breakfast Way
The no breakfast way approach to intermittent fasting is real similar to the 16/8 fast but its much simpler. You just skip breakfast, that’s all there is to it. So say you wake up at 8:00am then you’re going to eat at 12:01pm – 2:00pm. You’re getting a 14-18 hour fast daily. The thing with the no breakfast way approach is its inconsistent. Some days lunch is going to be later, some days earlier. I think its better when you have a routine. That being said, the no breakfast way approach is the greatest option for lazy people or spontaneous people that hate routines.
24 Hour Fast
The 24 hour fast is real great because you only do it once or twice a week. The other days of the week you eat however you want. That’s not all though, the 24 hour fast is the most ideal approach to reap maximum benefits. The study mentioned earlier in this post showed that at 24 hours into a fast human growth hormone spiked up 2000%. I do the 24 hour fast once a week and I’m the leanest and strongest I’ve ever been. On top of that my overall well-being increased as well. If you can fast for 24 hours (one night and one day of no eating) once a week then I recommend this approach.
Create something that works for you. Follow these basic guidelines to creating your own intermittent fasting routine.
- Minimum time for a fast is 16 hours
- Maximum time for a fast is 48 hours
- Unless you’re fasting for 25+ hours break your fast 1-2 hours before going to sleep
- Only things you can consume are water, 0 calorie drinks, coffee, gum, or anything under 20 calories
- Fasts less than 18 hours should be done daily
- 24 hour fasts should be done a maximum of 2 times a week
- A fast longer than 24 hours should be done once a week only
It all comes down to what you prefer. All of these approaches to intermittent fasting will work great. The ideal one for losing body fat would be the 24 hour fast once to twice a week. And the ideal one for building muscle would be the 16/8 fast or the no breakfast way.