5 Zones of Fasting for Longevity | Newest Science on 16hr vs 24hr vs 72hr

I have a brilliant idea let's do seven 24-hour fasts per week it's a great frequency it's genius okay but in reality how frequently should you fast if longevity is your goal if that's what you're fasting for well look at the chart that's on the screen right now okay this is a general hormetic curve chart now it might scare you because it's a chart but it's a very basic essentially it shows that fasting is a stressor in this particular case it's looking at stress in general a hormetic curve so what happens is a little bit of stress gets you a nice stress response where you get stronger a moderate amount of stress gets you even stronger but then you reach a certain point where if you look on the far right of this chart it becomes toxic it becomes a problem where too much stress whether it's fasting exercise whatever starts having diminishing results and even detrimental outcomes so where is the perfect number for longevity well a lot of this video is anecdotal and speculative because there's research but when you have to kind of cross-pollinate the research if that makes sense so anyhow we'll dive into all of it and hopefully it'll all make sense and give you a solid I don't know playbook for you to follow the first thing that we should do is we should look at exercise as a comparison exercise is not the same as fasting but in a lot of ways it is so we can look at some of the data from exercise and be able to understand some things and how it translates with fasting because as far as a stressor is concerned remember the benefit from fasting we're getting in a longevity perspective is from the stress result the benefit from exercise that we are getting is from the stress okay so there is a great study published in the science of medicine and this looked at how frequently people exercise and found that people that were extremely active had higher mortality rates than people that were very active so on the far end of the exercise Spectrum there was actually more increase in mortality however those that were doing extreme levels of exercise were still better off than those that were doing minimal amounts of exercise now this is with exercise but we could probably say similar things with fasting someone that is fasting a whole lot probably still better than someone that never fasts at all in terms of or never gets themselves in a deficit let's say that okay but someone that fast to the extreme is probably much worse off than someone who moderately fasts but that's kind of basic right we just okay well what defines moderate amounts of fasting so let's dive in deeper and understand some things first we need to understand and recognize when you are fasting too much okay first indicator you're losing muscle okay if you are losing muscle you are flat out fasting too much and the problem is that a lot of influencers in the fasting Community will tell you well you're having this two thousand percent increase in growth hormone so you're not going to burn muscle that's incorrect I mean yes you have pulses that are high but if growth hormone was magic that would mean that I could give you growth hormone and you could never eat and you'd maintain your muscle that defies all laws of physics and thermodynamics right so that's not how it works growth hormone certainly does preserve some muscle but it's not to the extreme that people might think if you're fasting too much you're going to have too much autophagy where you have too much of your muscle protein being broken down for fuel that's just all there is to it so if you start sacrificing muscle and you are real with yourself and you look in the mirror and you notice that you're wasting away or just losing muscle and losing strength that is an indicator okay I probably need to fast a little less it's just a clear image indicator there's a study that was published in medical science and sports and exercise that painted a great picture of this if you're losing muscle you've already probably affecting longevity they found the more amounts of muscle mass that people carried the lower the risk of mortality pretty clean and clear as day doesn't really talk about bodybuilders there's probably other factors coming in there but the reason is is muscle is a glucose sink so it helps you with insulin glucose modulation it's also going to improve you from being super frail if you take a fall and you break something and it's also a flat out Reserve muscle is a reserve if you get really sick really really really sick right if you have some muscle on you it is a preserving Factor okay so when you start fasting so much that you're losing muscle you're throwing the baby out with the bath water and you are reducing the effect of the fast in the first place the other interesting one is if you are having so much fat loss over the age of 50 or 60 that you're getting down into like single digits okay maybe nine percent would be okay but the thing is is that when you're younger it's one thing to be in single digit body fat okay I'm in my 30s and I am single digit body fat but the evidence is pretty clear that as you get older having a little bit of healthy fat on you to be in maybe the low double digits or even mid double digits is fine and in fact it's probably advantageous for you to have a little bit of fat on you the international Journal obesity published a paper that looked at this found that people that were in the third quintile of BMI and overall body fat actually like even up to like 20ish percent I actually had more resiliency and lower risk of mortality now this is for people that are a little bit older once again and it comes right back down to it right if you are going to get sick and you have a little bit of fat on you it acts as a buffer and we have to take that into consideration I know it's not always the best thing I'm not saying go be obese I'm saying if you start getting yourself super lean then you don't realize when you're starting to pull from other things so pay close attention to it now obviously there are ways that you can mitigate this if you fast more and we'll talk more about this you should increase your protein period okay I think there's too much uh garbage out there saying we need to reduce our protein intake if you're fasting you're in a little bit of a different category you need to have some compensatory mechanism with your protein synthesis you need to have muscle protein synthesis for all the breakdown that occurs during a fast so consume protein consume higher protein foods I don't care if they're plant-based I don't care if it's meat that's on you okay I put a link down below for Thrive Market they have a lot of different like protein snacks different jerkies different biltongs things like that the reason I mention Thrive is because they are a place that you can get everything they're a sponsor on this channel but there's also a 30 discount link so you save 30 off your entire grocery order even if you stocked up your grocery cart with 500 right 30 off your entire first grocery order plus a 50 free gift a gift up to fifty dollars so that link is down below you go on to thrive Market you can sort by different diets so if you're low a carb or you can sort by higher protein lower sugar you can just get the kinds of things that you want and then they get delivered right to your doorstep so that link is down below I really recommend for people that are into fasting I think it's something that people should look at because you don't want to just be eating the regular foods that you would normally get at the grocery store all the time when you're fasting you need to make up some of that protein you need to be paying attention to what you're putting in your body and Thrive Market makes it easy and intuitive for that so that links Down Below in the description thirty percent off your entire grocery order check them out so what frequency is best well guess what I have another chart for you okay so the chart that's popped up on the screen right now you can see it has five zones Zone one two three four and five and these are all different rates of in this particular case we're going to say with fasting right so we'll talk about what each Zone presents here in just a second okay so let's go ahead and jump into Zone one zone one you can see on the chart that there's not a lot of height to the Chart the height of the chart the height of the line indicates your overall benefit Zone one in this case we're going to say is like a sporadic 24 hour fast maybe you're doing one two 24 hour fasts per month you're still getting a benefit and it's better than no fast at all absolutely but you're not getting a huge benefit in this Zone one now the reason that you're not getting a lot of benefit in this Zone one from a longevity perspective is for one you're not really in ketosis long enough okay you should be fasting long enough and frequently enough that your body can get into a ketogenic State during a fast whether you like ketosis or not this is important for the fast because a lot of the cellular benefit we're looking for specifically from a longevity perspective histone diacetylase inhibition fox03 things like that they are helped by ketones being present the other thing and this is a huge one is the fasts are so infrequent that you probably are over compensating for calories in the time you're not fasting if you do two 24-hour fasts per month the chance of you overeating on your other days and being at a still a net positive in your calories is pretty high you want to find that sweet spot of fasting just enough where you're just kind of sitting at maintenance or slightly at a deficit so that leads us into zone two zone two is a nice place to be in personally okay zone two is maybe where you're doing like four 24-hour fasts per month nice number for longevity not over the top but it's just enough to start getting some benefits that's why you see that line starting to increase and hockey stick up quite a bit so in this particular case you're getting more fat adaptation you're training the mitochondria to be able to use fats more efficiently and you're kind of getting that flip-flop back and forth you're also going to be in ketosis for a little bit longer period of time casting a positive benefit there but I think most importantly it's a little bit harder to overcompensate for the deficit okay the deficit from the fast is very beneficial if you're doing four 24-hour fasts per month that ends up you know let's say roughly you consume 3000 calories a day that means you'd have to overcompensate by 3 000 calories to offset that 24 hour fast each week that's fairly hard that's easy to do but also hard to do if you're really watching things then we have zone three which is right where the benefits seem to Peak and this is like six seven ish 24-hour fasts per month okay so you're doing like maybe one week you do one 124 hour fast in the next week you do two 24-hour fast that seems to be where we see nice benefit as far as the hormetic stressor however it all depends on the person this is why so much of this is speculative if you're also running marathons maybe that's too much right now one of the things we need to pay attention here is okay if you're doing this you're getting fat adapted so when you do get into your fast you're producing higher Ketone levels you're able to get to that Ketone stage better you have a little bit more of that restorative effect that comes there so that's something to pay attention to what's very very important along with this frequency of fasting is that you are increasing protein but you are also exercising specifically resistance training if you just start increasing your amount of fasting your fasting frequency and you do not exercise you will break down muscle okay you need to use it or you lose it and that is the price that you pay when you increase your fasting frequency people think oh I don't want to use my muscles because I'm going to burn them up no if you don't use them you lose them use your muscles use them when you fast please for Love of All Things good okay then we move into zone four and you see zero things are starting to decline not to a terrible level but at this point you have to ask yourself the question if I'm fasting my 10 plus times per month is it too much now we're not talking about a 16 hour faster we're talking about longer fats that have a you know longevity effect 24 hour fast 10 plus 24 hour fast per month you're not necessarily doing a lot of damage but you're not getting as much benefit okay at this point you're fasting so much that you maybe you're inflicting so much stress on your body that's not that beneficial and you just pay attention to that and then we move into zone five where you're fasting a lot you're fasting like 15 plus 24 hour fasts per month that's like doing alternate day fasting all month fast don't fast fast don't fast doing extreme that's that's a lot and at that point and Beyond you start to have increasing levels of literal toxic toxic amounts okay it's toxic amounts you start having a toxic impact and at that point you really need to look in the mirror and wonder if you have a fasting addiction because it is a very very real thing that I've experienced myself so use caution how do you measure if your fasting is working though first thing you want to do if you are improving your life through fasting you will see an improvement in your fasting glucose and an improvement in your glucose after eating meals plain and simple if after eating meals your glucose still spikes and stays High you are probably not getting a metabolic benefit from fasting that you think you are okay now when you measure your glucose do it on days that you're not fasting because on days you're fasting things are going to be skewed and out of whack okay because you have peripheral insulin resistance that comes to the result of the body using glucose for the brain and sparing it etc etc the point is measure fasted on a morning that you're not actually doing a fast just before you eat and then measure postprandial okay this is important and there's some research to back it up there's a study that's published in the journal scientific reports that looked at 12 million people a lot of people okay and they looked at subjects that had glucose levels between 100 and 199 and they found that for every 18 milligram per deciliter increase in glucose there was an Associated 13 increased risk in all cause mortality higher levels of glucose in 12 million people this really indicates higher glucose gives you a higher risk of mortality okay now they found the ideal range between to be between 80 and about 94 in a fasted level that's your goal now if you fast a lot you might find that your glucose sits a little higher but you still Watch What Happens postprandial if you don't come right back down after having a meal you need to either fast more or consider not fasting anymore maybe it's not working for you the other piece you want to look at ketones being elevated above at least 0.7 millimolar ideally above one millimolar for a minimum of eight hours this is the issue I have with 16 8 fasting is it works great but you're getting yourself right to the point where you're increasing ketones ketones tend to increase right around 16 hours so ideally a 24 hour fast puts you at a nice point where ketones are elevated for eight hours up to 16 to 24 right so measure your ketones if you're not allowing yourself to get to that one millimolar you need to increase your fast or maybe even increase your frequency the next thing you need to look at is you're losing strength okay okay sometimes the mirror can be deceiving you see yourself every day but numbers don't lie if you start losing strength in the gym you need to wonder what's going on and you need to decrease your fasting it happened to me I backed off the fasting my spring put back up number four is your lipid biomarkers should improve okay as long as you're not eating copious amounts of saturated fat and copious amounts of you know bad foods you should see an improvement in your lipid profile if you're not you have to ask yourself again the question is why am I fasting am I fasting because I'm mentally addicted to it or am I fasting for a longevity perspective if your lipid profile is not improving you got to pay attention to that and lastly this is a way that you can test things if you've been fasting and you're fast at just the ideal amount you should be able to go a couple days without carbohydrates and not have any weird symptoms plain and simple be it happens because people are transitioning to low carb and their body's not adapted if you are fasting enough you should have just enough fat adaption adaptation so that when you end up going keto for whatever reason two days three days as a test you should have zero symptoms you shouldn't feel bad you should be so adjusted to fasting that your body can migrate over to zero carbs without any problem that is a great sort of anecdotal experiential circumstantial test that you can do so as always keep it locked here on my channel don't fast too much fast enough for you I'll see you tomorrow

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