Weight Loss

4 Types of Fasting and How Often to Do Each One

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4 Types of Fasting and How Often to Do Each One – Thomas DeLauer

There are four types of fasting that you can rotate through and get different kinds of benefits, depending on what you’re after. We’re gonna talk about types of fasting that boost metabolic benefits and body composition. We’re gonna talk about another kind of fasting that you can rotate in and out of that’s gonna help you with cellular rejuvenation and overall recycling cells. Then we’re gonna talk about another kind of fasting that’s specifically good for the gut. And then, lastly, we’re gonna talk about another kind of fasting that is very extreme, known as dry fasting. This is your overall encyclopedia of the different kinds of fasting, and how you can utilize them, and how often you should be utilizing each and every one.

All right, let’s talk about the first one. The first one is one you’ve heard of before, intermittent fasting. Now, intermittent fasting is doing shorter periods of fasting, relatively frequently. So, in this case, I’m talking about doing like a 16 hour fast, with an eight hour eating window, or maybe an 18 hour fast, with a six hour eating window, or somewhere in that general ballpark.

This is the kind of fast that you should be doing three to four times per week, hence the word intermittent fasting. Some people like to fast every single day, but honestly, I’m a proponent of just fasting three to four times per week so it maintains its effectiveness. Intermittent fasting is best for body composition. Sure, there are a multitude of other benefits when it comes down to brain energy, when it comes down to autophagy, and all kinds of things. But, by and large, the standout benefit is body composition.

So, I wanna reference a study that helps make some complete sense of this. This study was published in the Journal of Translational Medicine. And it took a look at 34 resistance trained subjects. What it wanted to measure was what happened when you compared subjects that were fasting, doing an intermittent fasting protocol, versus subjects that were not, that had the same amount of muscle, had the same amount of fat, and were eating roughly the same amount of food.

The results were pretty crazy. What they did is, they took these subjects and divided them into two groups. One group consumed their food at 1:00 PM, at 4:00 PM, and 8:00 PM. This was the fasting group, intermittent fasting. The other group consumed their meals at 8:00 AM, 1:00 PM, and 8:00 PM. So basically, they were eating standard meals throughout the course of the day, like a regular diet.


1) Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/

2) Trepanowski JF , et al. (n.d.). Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Cli… – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28459931

3) Fasting triggers stem cell regeneration of damaged, old immune system | USC News. (n.d.). Retrieved from http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/

4) The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. – PubMed – NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25686106

5) Short-term fasting induces profound neuronal autophagy. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

6) Hernandes MS and Troncone LR. (n.d.). Glycine as a neurotransmitter in the forebrain: a short review. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19826900

7) Lipopolysaccharide Endotoxins | Annual Review of Biochemistry. (2003, November 28). Retrieved from https://www.annualreviews.org/doi/10.1146/annurev.biochem.71.110601.135414

8) Gelatin tannate ameliorates acute colitis in mice by reinforcing mucus layer and modulating gut microbiota composition: Emerging role for ‘gut barrier protectors? in IBD? (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040816/

9) Glutathione Metabolism and Its Implications for Health | The Journal of Nutrition | Oxford Academic. (2004, March 1). Retrieved from https://academic.oup.com/jn/article/134/3/489/4688681

10) Gomes I , et al. (n.d.). A proline- and glutamine-rich protein promotes apoptosis in neuronal cells. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10428057

11) Science behind Dry Fasting. (n.d.). Retrieved from http://drmjefferson.com/science-behind-dry-fasting/

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