the linked video is 10 things I wish I knew about intermittent fasting sooner, here are my notes:

  • #1 you want to get fat adapted by eating ketogenically or low carb
  • especially for longer fasts
  • #2 watch your electrolytes like sodium, potassium, and magnesium, drinking too much plain water can be harmful
  • #3 no need to kill yourself with workouts
  • #4 too much autophagy isn’t good, you want to cycle fasting and feasting
  • #5 short frequent fasts are better than overeating and longer fasts, multiple 3 day fasts are better than a single 2 weeks
  • #6 fasting window of 16 hours is probably not enough for autophagy, probably at least 24 hours, so a 2 day fast
  • #7 breaks from fasting are a good idea, snacking is bad, but perhaps 2 meals a day once in a while is good
  • #8 nutrient density is important – organ meats, egg yolks, fatty fish, tubers, meat, and nuts
  • #9 being too tough isn’t ideal – as you get better, its harder to get the same effects, try to get more effects from less effort
  • #10 if your training is suffering, change it up





Lets figure it out!  The Fasting Motivation podcast is not medical advice.


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