Hi aggressivefatloss.com Lovers,
If you’re fasting too much, you’re deteriorating your body.
If you don’t fast enough, you’re not getting the benefit.
Finding the sweet spot is really what we need to do. How much fasting is enough for you?
Since you’re on my email list, I get to share some things ahead of time, before videos release. In this particular case, months prior to release.
If we divide frequency of fasting into 5 zones, we can really understand the optimal amount of time we should be fasting in a month. So let’s jump right in.
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This chart puts it into simple perspective.
Zone 1, you are getting small amounts of fasting in, but not the full benefit (based upon the curve). It’s not until you get to Zone 3 that you peak, and then after Zone 3, it is a line of diminishing return.
So what do these zones represent? Well… let’s break it down.
Zone 1: Fasting 20+ Hours Sporadically, maybe 2x per month – Enough to elicit an obvious positive result, but much like exercise, not enough to really get you a ton of benefit, but still better than nothing.
Zone 2: 20+ Hour Fasts 1x per week – See, you don’t even need that much to get a pretty close to maximal benefit. Now, keep in mind, this isn’t necessarily factoring in body composition, we’re talking from a health and longevity perspective. One could argue that the more you fast, the more weight you lose…. That may be true, but it may not be “healthy.”
Zone 3: Fasting for 20+ Hours 6-10x per month – This seems to be the sweet spot. Long enough fasts to bring ketones into the bloodstream for a solid 5-8 hours eliciting the positive effects and doing so with enough frequency that you are casting benefits upon the body. This also demonstrates that more frequent fasting will allow you to get fat adapted faster.
Zone 4: Fasting 20-24 hours 3+ Times Per Week – Obviously still within the spectrum of highly beneficial, but starting to reach a line of diminishing return here. In other words, you’re fasting so much that the risk you take in terms of NOT getting enough protein or NOT getting enough fiber or food diversity becomes a bit higher than the benefit.
This brings me to an exceptionally important point…
Gut diversity is one of the MOST IMPORTANT things for people that fast regularly. Gut dysbiosis is a very real thing because we don’t always get a good variety of foods. So no matter what length you are fasting, I do highly recommend a LEGIT probiotic to help.
Here is a 15% off discount link for the one I use. It’s called SEED. Please use Code AFL5 otherwise you cannot get the discount:
Their technology is unbeatable. Two stage delivery system with a capsule inside of another capsule to ensure appropriate delivery of prebiotics as well as specific bacteria.
You would want to take this NOT during your fasting period, but sometime in between meals during your eating period. This 15% discount using code AFL15 is only through Sunday, so be sure to try it out RIGHT HERE.
Zone 5: This is when you are fasting 20+ Hours 4+ times per week. Flat out too much – At this point you are actually causing harm. And it’s not just because of calories.
You can inflict oxidative stress on yourself if you put yourself through this much fasting. It literally becomes toxic and the body cannot keep up with what is happening.
Not to mention, you can start losing muscle (a good way to monitor this is by watching your strength on a weekly basis).
People think it’s impossible to lose muscle with fasting….. umm… yes way it is VERY possible. And since fasting becomes quite addicting, it’s something we need to be paying attention to.
NO MATTER WHAT frequency of fasting you follow, I want you to pay attention to a few things:
1) Always prioritize protein, above all else. The occasional miss of some veggies will not hurt you in the same way sacrificing protective muscle tissue will.
2) Fiber 2nd. I don’t care if it means you cannot eat the cake, prioritize the fiber in your eating window (and take a great probiotic to assist – AFL15 for Seed RIGHT HERE
3) Monitor your strength as an indicator if you’re fasting too much
4) Monitor your ketone levels during a fast. After 16 hours you should ideally be above 0.7mmol of ketones. This indicates that you’re reaping the benefits.
I know there was a lot to digest with this newsletter, but it needed to be addressed. Far too many people not understanding the importance of HEALTHY FREQUENCY with fasting.
I also appreciate you supporting the brands that support my brand. Brands like SEED. You probably notice the amount of content we put out. That is not easy to maintain, and I depend on good brands that are doing GOOD work to help us continue to grow and spread the message that we spread.
So I thank you for always trying out the brands that I have in my pantry and fridge as well 🙂
See you tomorrow!
Aggressivefatloss.com
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