37 days no alcohol. Now to start cleaning up my diet

Four days without donuts, I'm going for seven. Never give up.

I grew up in a third world country so not eating for a long time is ironically a norm.

I just did this fast from Sunday until Thursday. I lost 15 pounds and the inflammation in my knee reduced dramatically. I have had knee pain for decades and this is the first time that my knee has felt this good. I am going to do this fast possibly once every 90 days.

By 7 pm tonight I'll will have completed a 96 hr fast

I got myself a sailboat, I live on it, $3500 yearly cost of living including everything, takes stress away. I fish, I love fishing and sailing, I eat only seafood, no carbs, I lost 70kg. This spring I'll star a lifelong fishing trip around the world, no stress for food, no stress over cost of living. If I need some extra money, I'll do some food delivery on my land transport vehicle, Honda CT 125, life is good, I'll be out on the sea watching the world burn!

Dude, I have fasted for 7 days once, and 3 days 4 or 5 times. 36-48 hrs literally dozens of times. Every single fast has improved my health.

I've done 96 hour dry fasts. I mean, it's not a big deal. Felt amazing. No muscle loss and zero inflamation throughout my entire body. I finally got a baseline feeling as to what it is to live without inflammation, which inflammation causes a whole host of issues.

Thats not fasting, I was talking to a man that said he fasted for 12 days only to find out he ate pudding the whole fast . true he fasted for his regular diet. but fasting is no food.

Okay Thomas it's time to get Dr Jason Fung on the podcast to discuss fasting ( and muscle loss) ... maybe Ori Hofmekler too.

I do a 60-hour fast every month. Just finished one this morning.

I do 3-day water fast every 3 months and wanted to share my experience. Research suggests this duration of 3 days is optimal for reaching the peak of autophagy-burning significant body fat without compromising muscle mass. Going beyond 3 days might yield more fat loss but comes with the trade-off of potential muscle loss.

I fasted for 5 and 7 days back in 2022. 2023 I did 3 day fasts. 2024 so far I have done a 72 hr fast. The 7 day fast was tough, day6 and 7, I wasn’t up to much, I kept it up because my asthma went away, after 53 years . I was hungry at times but admit I lost the desire to eat. When I started eating on day 8, I had to force myself to put the food in my mouth, it was harder than I expected. The healing was amazing, I truely felt fantastic after 2 days of refeeding. I have been unable to repeat it yet, maybe this year. 3 day fasts are good, but I don’t seem to experience the same levels of healing that a 5 or 7 day fast does for me.

I see it reccomend often to have bone broth as a fast breaking before transitioning back into whole food. Just extend the transition and call it a 36/60 fast, just a 36 hour water fast followed by 24 hours of bone broth & perhaps essential fats and exercise.

Thanks for your relentless sincerity, dedication and work to bring us balanced and relevant views on this very complicated topic of Health ! Just buying you a coffee on this lovely morning in Singapore!

I love the term "crisis of abundance". It's something I always think about but never could pin down a label for it. It reminds me of the clip after the first Borat movie when Sascha is in the grocery store in the sliced cheese aisle with the clerk asking him, "And what is this?" "It's cheese". And then goes on to ask the same question about the 200 other versions of sliced cheese.

So refreshing to find someone educated, who actually walks the walk. Great info and you deliver it in a classy manner without dropping f bombs every other word like so many adult juveniles that saturate the fitness industry! You are a breath of fresh air! Keep up the good work!

This is such a great plan man. What you are advising w the 24-36 fast w low carb good protein low calorie eating for the next couple days. Love this. Thanks man

I do long term fasting regularly and it saved my life

Thanks for the review. Question, what are your thoughts on the same type of heater that runs on gasoline?

I've done up to a 7 day with clear liquids in the past. It was before the days of electrolyte powders. It's been several years now since I've done a 3 day which I found was better to do with a work schedule, etc. This was the best information I've ever heard about both the effects and some ways to maximize the benefits. On a side note, I never found myself thinking about food as Dana White described. In fact, the longer without it, the less interested in it I was.

I am finishing up a 48 hr water fast today. No desire to do more though . I'm sure I'll do a 3 day at some point.😊

I am doing IF right now at rolling intervals of at least 36 hours and often go longer to 42-46 hours. Most eating windows are 2 meals, but I can do 3. I can do 1 if I go carnivore with high saturated fats, but I am trying to limit saturated fats right now. I do eat saturated fats, but I prefer to have lean ground beef and then mix in pasture eggs or maybe a pound of sockeye salmon. Some eating windows are carnivore, some keto, and some just try to be somewhat reasonable with some carbs. A week ago, I had a Chipotle bowl with double chicken, most of the options including beans and rice, the guac and extra guac, and then I added 1 lb. of 93/7 ground beef. I split it an ate it over 2 meals. I cannot do that every eating window, or my weight loss will stop, or I may gain a little. I am currently down 80 lbs. and need to lose 80 more. Pounds 1-60 were not too difficult from April to early September, but the last 20 have been more and more stubborn. I had a bad plateau at a little over 70 lbs. and this longer IF has helped break it. I weigh myself frequently throughout the day and note when I feel hunger. By watching when my weight starts to move and when I feel hunger, I think I am getting a good idea of when I start adapting and what the adaptation is. I can adjust how long the fast is (36 minimum), how many meals I eat, how big the meals are, what the macros are, how clean I eat, and what nutrients I get. I take supplements but only electrolytes while fasting. When I eat, I take several more and they will be an exception when I decide to go carnivore. I lose the most weight and have the least problem with fasting longer while carnivore with higher saturated fat (ribeye, 80/20) however, I get to the point where I am over 48 hours fasted then 3 bites into a steak and don't want more. It seems like a signal that I need something else, but sometimes I wonder if it would be best to just worry about that after I lose more weight. Trying to fit in all the healthy foods everyone says I need is slowing or stopping weight loss. I can verify the wanting food while not hungry aspect of longer fasting. It happens all the time and it is weird. But my will power is strong at this point. I have not eaten early once since starting these rolling fasts, but a couple times I did eat more than I should have when I broke the fast. You cannot pig out on garbage just because you are fasting like some claim. Portions and choices still matter a lot. Thomas suggests breaking a fast with up to 100 grams of protein. I do not. I suggest a smaller meal to trigger hunger and then a larger meal when you get hungry 1-3 hours later. The first meal can have enough protein for mTOR and then a modest amount of fats and carbs if you choose. If you are eating carbs, a few will help you get that hunger going. The next meal should load up on that protein and you should eat slowly till full but be ready to stop and don't keep eating. If you blast through satiety, you will need a fast several hours longer to compensate and get back whatever you gained. The formula is not calories in calories out. It is calories out, calories in. That means you don't break the fast till the calories come out. Watch your body adapt and manipulate it. For me the weight usually starts moving at about 16-19 hours. When you feel a 15-20 minute hunger, consider it a signal that your body is considering adapting or is doing so. It could be a great time to do some exercise to force continued fat burning. If your weight loss seems to slow after 40 hours, it could be a signal that you maxed your fast and need to eat. If you have not achieved more losses since your last feeding window, break the fast anyway and tighten up what you are eating and add more exercise. Your body will adapt, and you will lose if you do not adapt too. If you are stubborn enough you can adapt more than your body can. I think this cycle of IF is better than a constant low-calorie diet since I am constantly forcing adaptation rather than staying in a disadvantageous adapted state. When I do eat, even when I moderate it, I have at least 1 sizable meal. My body is regularly provided what it is looking for, and I think the eating pattern is more natural. Yes, I will have to reverse diet out of this eventually, but I see no reason to delay weight loss for that now.

I fasted for 5 days. Everyone thought I was crazy but I felt on top of the world. My eye sight oddly was significantly sharper and my brain felt snappy and awake. I was also always in a state of calm or bliss. Slept like shit and CRAVED CARBS! Specifically Chipotle. Not sure why but my brain kept telling me to eat a burrito. Also when I was fasting I was still enjoying my morning coffee with my favorite Carmel creamer. I know it’s not a pure water fast but if cheating helps you pass a test I say go for it.

I can confirm the thinking about food, even though I was not hungry. Suddenly, I found myself watching the food channel moore and moore.

36-48 hours is optimum for avoiding muscle breakdown but getting the benefits.

Could you make a video about AAKG (alpha-ketoglutaric acid)? Is it worth taking as a supplement?

Please make a video on how to treat mitochondrial myopathy and other types of myopathy

Man I use to do this all the time and I really miss the mental challenge. The hell with all the weight loss benefits…Nobody ever talks about how much mental discipline you are training your mind to do.

Thomas, can you please put out a fasting protocol?

Explained very clearly, very good material as always, keep it up!

I do extended fasts once in a while. Not for fat loss, but because fasting improves my joint pain and inflammation starting at around 24 hours. My longest is 7 days. I read that HGH levels increases during fasts so I agree that resistance training would be best to try to prevent muscle loss. And that thing about not being hungry but thinking about food all the time is true for me too!

Interesting format, I like it

30 day water fast with electrolytes. Day 5-6 I felt amazing until the end. Muscle wasting was unnoticeable. However, I had plenty of weight to lose. While it is nuanced, multiple studies have shown that autophagy is turbocharged during longer fasts of more than a few days.

thanks for the info

Hey Thomas, what is your thoughts on unicity? A friend of mine recently tried to recruit me into joining.

Thank you for these useful information! Much appreciated!

Excellent video thank you

Do you do any resistance training during fasts?

Super informative, just started my 86 hour fast yesterday

Awesome!! Keep it up and cheers to your good health. 🥊 Keep punching!

Thank you so much for sharing your wisdom! You’ve helped me more than my own doctors. And for that I will always be grateful. 🙏🏽

I just started fasting. About 3 weeks ago. Still learning. I do a 24hr fast once a week. Is that ok to do?

Excellent video

So exercise in the morning on a fast is better? Especially aerobic or is that then after lunch?

Do you have a recommendation for Tongkat Ali, this isn't the right video. Scowling the internet and too many options. Anyway I thumbs up on the video man, always great content.

I'm at second week of 24 hr fasting only eating lunch everyday moving on from 18 hr. Should I go for more?

If you eat protein from the bone broth, isn’t that technically breaking your fast? So this isn’t 86 hours. Still awesome what he did, but this is stimulating an insulin response and hence breaking the fast.

Could you take a small amount of EAAs during the longer fast? Or will the leucine ruin it. Really good video man.

A couple of years back i had some sort of flu illness. It knocked me for six for four days or so. However it also knocked my hunger for six too. As a result i went for three weeks eating next to nothing. I just had zero appetite. Every single ache and pain i had in my joints went away completely. Felt really good.

As soon as he said he was drinking bone broth I was laughing. You drink that you're not fasting anymore. Yyou're calorie restricting.

Is there any reason to do a 5-7 day fast if you can get more autophagy through 24-48 + exercise? Maybe some improvement for the microbiome or inflammation?

16:00 you need to do both cardio and resistance training while multi-day fasting. The cardio helps manage uric acid buildup from occurring and helps keep your heart from atrophying, pretty much your most vital “muscle”.

I have done the 24 hrs fast but never a 3 day fast. I going give it a try

1:15 hey Thomas, I've wondered that I have not found many videos or info about this, so can I just do it then? I'm still obese, should I still be concern about muscle mass loss for 86+hr fast and or vitaminic deficiency? thanks for your videos man!

I'm experienced at fasting. Usually 48-72 hours every other month. I struggle with the ideal length of the fast. It is my understanding that after 72 hours stem cell generation occurs. If we stop at 48 hours or even 72 hours, are we missing the added benefit of stem cell regeneration? In other words, is Dana White's 86 hour fast done maybe twice a year ideal because it gives you 14 hours of stem cell generation? An comments will be helpful.

Hi! My blood pressure was elevated in my 6th day of water/salt fasting and I had to stop! Any advice?

I am currently on day 7 fasted. Much more clarity than a 72 hour fast. Not too mention first 3 days are usually much more challenging due too hunger hormones. After 72 hunger diminishes and its cruise control.

Basically, if you are in a caloric restriction, you are going to lose weight. Just like there is a concept of doing clean keto and doing dirty keto. You can do a clean fast or a dirty fast. A clean fast in my opinion is when you consume 0 cal. A dirty fast is when you still restrict yourself and are in a caloric deficit but you are still bringing in calories. At the end of the day, the person can do whatever the hell they want, so get out of your emotions, trying to judge the person.did he lose weight?

The problem with myself is I almost died two years ago from a mouth infection. I lost all kinds of weight my sugar levels out of control. And when I was prepped for jaw surgery, the anesthesiologist came in to talk to me. He was very concerned about my sugar levels. He said you’re gonna have a hell of a time recovering and healing when your sugar levels are out of control. I had surgery. I’m alive dead bone so much that they put a titanium rod across my jaw to hold it together so I can’t afford to lose more weight skinny from 190 to 148 now just because I lost all my bottom teeth and I can’t eat. I got screwed yeah, I was letting her dentist work on me. I had one tooth pulled out kept going back saying I’m still in pain and he pulled all the left bottom teeth out. I said I’m still in pain. I can’t help you no longer. I went and got a second opinion found out I had Osteo myolysis bone infection, yeah I had to be a pick line and my jaw now has a titanium bar. Thanks to the dentist that didn’t stop pulling teeth. anyways, I’m alive but I can’t afford to lose any more weight so what can I do? My sugar levels are bad and the doctors gonna call me tomorrow actually talk about diabetes. but I don’t wanna be labeled with diabetes so trying to fix myself

Great Video... Just got out of a 36 hour fast but now learned more about it and will utilize 24's more often and not stick to the repetitive 16/8 as I was. Thanks

Love your videos. Wish you would have touched on carnivore diet and how that relates to glucose and fatty liver?

How much of the bone broth are you to take? Like 1 8oz cup (2) or drink whatever I want?

This channel simply rocks ❤

I've been playing with fasting for awhile for health and weight problems. I use to have to scrub my face every single day because all the dead skin and put on so much lotion I don't care to think about. With extended fasting went from 298 to 205 my skin is clean and clear and my extra skin on my body is, mind you very slowly but it is shrinking and my stretch marks are agian extremely slowly is getting better. Read all the comment from other fasting videos, other people stories will make your brain implode with all the things it has helped people.

Great informative video. Thanks. I can confirm when I break 3-day (or longer) fast with some natural juice I get such a sugar cravings!! Much better is some natural source of protein...(but not a nuts, it's hard to digest on an empty stomach )

Thomas, would like to hear you talk more about fasting for those of us who are over weight.

Can you have regular black coffee during the fast...no additives?

I needed to lose weight and quit drinking for the new year (starting at 196lbs, 5'9, twenty nine year old male) and decided an SOS free diet and extensive fasting method would be a good strategy. So in January I fasted for 72 hours and then kept my calories under 1000 a day for the next 72 hours, doing one meal a day, then rinse and repeat. I ate 15 total meals in January and lost 37 pounds, 18 of which were fat. January was hard because I quit smoking, alcohol, caffeine, added salt, processed foods, animal products, bread, junk food, THC (I'm Canadian), and sweeteners. Then, when February rolled around, I added an extra fasting day so I fast 96 hours now and eat one meal a day for 72 hours. In March I'll be maintaining 96 hour fasts while reducing my 72 hour (3 meal) eating windows down to 48 hours (2 meals). I'll keep extending fasts and shortening feeding days each month until I'm closer to 129lbs. I've been doing light to moderate exercise while on this new year's diet. I've been lifting weights at home, going for long walks, doing cardio, and light strength training. My strength is increasing fairly quickly. The human body is pretty resourceful when you're overweight. As long as you're very observant and cautious, 86+ hours of fasting can be incredibly simple and not cost much. The benefits are massive. If you're not overweight, I don't know why you'd do that much fasting, but a bit is great. 99% of human limitations are psychological. And even lean beasts like Thomas can benefit from regular shorter fasts, but as long as you eat good foods, going beyond 168 hour fasts can actually just cause loss of progress, especially if you're shredded and under 10% bmi.

About this post-fast protein intake ... what should I buy at the grocery store? Or, what's the best protein meal I should buy at the grocery store? Chicken breast? Lean beef? What?

taking creatinee during long fasting any effect on autopagy?

So should i still take my daily supplements on a fast? I Take Boron,v-D,ZMA,tongkat ali, ashwagandha, DIM,and citrulline every day. I already mostly only eat 1 meal a day not really on purpose just how i want it most days with my job. But i feel like only having supplements in me for multiple days wouldn't be good? would appreciate a response thx.

I’m eating Oreos right now.

I’m 75 and have just completed a 5-day 120 hour fast with absolutely no problem. Hardly any weight change - just water loss. I’m type 2 diabetic and eased into my usual mainly carnivore routine very very slowly. Not ‘dangerous’ at all.

I always practice OMAD and just finished a 72hr fast yesterday, only water. Feels great!

I did 5 day fast last year, and that was rough. I don't know why, but at about the 4 day mark my heart rate and blood pressure start fluctuating all over the place, even with the electrolyte supplements.

86 hours into my fast, just did a 3 min cold dip in the sea in Vancouver. Feeling great! Day 2 is bad, the rest seems fine so far. Defo resonate with the point about thinking about food even though I am not hungry.

totally agree that when fasting I tend to notice myself thinking about food more often. I assume its an involuntary brain response. I totally agree that day 3 of a water fast is the pinnacle.

bone broth on 2nd and 3rd day is taking him out of autophagy. the main reason those bad cells are dying off is autophagy..

Does this have a long term benefit for mental Clarity or only short term effects

I am on day 9 of a water fast and have lost 15lbs and going to transition to bone broth then protein

How about carnivore or extra low carb keto people? Any difference to these fasts?

8 days no alcohol, longest I’ve gone in 28 years, doesn’t sound like much but I started watching this channel and something just clicked - and it wasn’t an ”I’m never drinking again” style hangover 😂

I periodically fast. When I start getting up to 3 or 4 days, my blood pressure rises...my assumption is it's due to a rise in norepinephrine. After I eat, it comes back down to normal.

What do you do if you get a headache fasting?

For cancer, it's better to fast than to have more intensive exercise due to more lactate production.

I started fasting about 7 years ago. I do 5-7 days once every year several three day fasts and usually eat between 11-7. Don't complicate this stuff. Our bodies are meant to go without food for limited periods. It gives the organs a rest. We can survive scarcity. If you are just stating out the toughest part is the afternoon of the first day. That is the hangry part. Go for a walk just stay busy. You may experience an epiphany along the way of how our hands just want to grab food. Stay busy. Go to bed early if you need to. The next morning you will not feel as hangry hungry. You will be hungry but just not hangry. Stay busy. Go walk. Drink water. The longer you go the less your body will cry for food. Just think that ever since you were a little baby fresh out of the womb you cried for food. The cries subside as we get older and lean how to source food, but most of us have never evolved past those cries for food. The baby is bigger now , but we still cry for food in our own way. You can grow out of that. The older you get the less food you need. If you are not a 13 year old during a growth spurt, why do you need to eat like one? The more you fast the easier it gets. I don't get hangry anymore. Normal is extremely unhealthy in today's world. Don't be normal. F the critics!

19:53 The body does indeed adapt to frequent fasting. I was doing 4 multi-day fasts per month to heal my brain injury and saw pretty steep diminishing returns. I now give myself at least 10 days between multi-day fasts. Any smaller window and I don’t tend to get the autophagy tingles until the last day, usually 40-50 hours in. With a 10-day break, I usually get them about 24 hours in.

How much bone broth to consume 2x per day? 1 serving? 1 box?

I did 5 weeks keto and needed a break from eating. Fasted till I was hungry....in the end I chickend out and ate after 4 days even though I wasn't hungry. I was scared about refeeding etc. Felt like i was on drugs, happy all the time, energised.

Just did a 27 hour fast plus a liver detox (because I have abused alcohol in the past and never had done a liver detox before). I’m going to try a OMAD but no more than 2 meals a day to do at least a 20 hr fast everyday.

I did a 16 day water fast 4 years ago I'll never do it again . I do 2 days every month now .

if you have in mind 24h hour fast, the last 50% of fasting time is psychologically very hard because food is in your mind. If you set fasting period to 48 hours the first day is no problem. If you set fasting period to 7 days the first 4 days are no problem. Think big and you can go longer. What's in your mind is the key.

I've gone 7 days it gets pretty easy after day 3. I was drinking distilled water only and walking 27 to 36 holes of golf everyday in the summer heat averaging 103 - 105 degrees and I felt great!

I just finished doing a 21 day water fast only on January 25th. The first 14 days I took an unflavored 0 calorie LMNT and it was quite doable. Natural hunger does leave at around day 4 to 5. It was all water all the way. No protein shakes, no black coffee, no tea, no bone broth. Only 1 0 cal unflavored LMNT pack in the morning and the water the whole day. Your digestive system goes to sleep after a couple days of not eating. Habit hunger is what is the mental battle. Its more like Boredom hunger. You get tired of sipping on water. I truly was not hungry past day 4 and after, but habit hunger is completely different from natural hunger. Natural hunger can come after day 21 or past day 40. Once natural hunger comes back, you're in starvation. Habit Hunger definitely let me know how addicted to food I was. My stomach wasn't hungry, but my mind was. The last 7 days I stopped taking LMNT and it made it even harder. I thought about food frequently. I pacified myself watching food videos. Was it worth it?! ABSOLUTELY!!! I did it more to have greater revelation of the Lord, and He healed my Spinal column today miraculously. Bible Scripture and Science both agree that fasting is good for the body. What Dana white said is true, spiritually, the selfishness or carnality of the flesh dies, but I got empowered by My Lord Jesus Christ. Man shall not live by bread alone, but by every word that proceeds out of the mouth of God. The Human body can take a lot of adversity. All my organs, brain and eye sight and leg strength functioned well. I was just very cold a lot. Nothing was abnormal.

I found that locking the fridge by wrapping a bicycle lock around the handles and giving my wife the key made it MUCH easier to sleep through the night while fasting.

Did I misunderstand or did the Autophagy expert say exercise alone induced Autopghagy equally regardless if fed or fasted? After which Thomas immediately said the opposite with "fasting is probably further augmenting autophagy". Strange.

I do a three-day fast every few months. "Food on our mind..." That's my experience. I don't get hungry during a prolonged fast, but I want to eat. It's the whole experience of eating that makes me crave food. The flavour on my tongue, the feel of the food in my mouth, the sensation as it goes down into my stomach. That's what I miss when I'm fasting.

Does anyone know the amount of bone broth that’s mentioned? Twice a day but how much broth twice a day?

Makes sense, thanks