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// T I M E S T A M P S 01:20 18/6 schedule This is my favorite schedule. When eating focus on keto friendly foods. You can train high intensity during this schedule. Its flexible and its not necessarily cutting calories or eating less, it is eating less often.
03:00 OMAD (One Meal A Day) I like this approach for someone who has 20 or more pounds to lose. Just don’t do this for too long. We don’t want too much autophagy. 04:25 The 5-1-1 Rule I LOVE this rule. Most people will thrive with this longterm. 5 days out of the week you are following an 18/6 fasting schedule 1 day out of the week you are doing OMAD (24 hour fast) 1 day out of the week you are feasting, high healthy carbohydrates and no fasting
07:10 Block Fasting aka Prolonged Fasting or Extended Fasting I like this for someone with autoimmune. Someone who is overweight, and for preventative purposes. My definition of block fasting is 3 or more days. Maximum autophagy. How you break the fast is just as important as the fast itself.
07:55 How to achieve maximum autophagy 09:35 When does autophagy start during a fast? 10:05 How to calculate and test for maximum autophagy 12:00 Dry Fasting 3 to 1 autophagy. There is a hard dry fast and a soft dry fast. USE CAUTION. Hard dry fast means no drinking water, no showering, no water touching skin. Soft dry fast means no drinking water, but you can shower and have water touch your skin. 13:55 Bonus tip number 1: Always break your fast with protein and fat. Do not break your fast with carbohydrates and fat. 15:35 Bonus tip number 2: I don’t recommend much fasting the 5-7 days leading up to your monthly cycle.