There are different types of fasting, all of which give our bodies a break and offer a bunch of benefits. 

The benefits of fasting kick in at different times for every person because we’re all marvelously unique. This is strongly influenced by every person’s body type, genetics, and even gut bacteria, as well as personal habits such as eating, sleeping, and fitness. 

Following a high-fat, low-carb plan during the eating window allows us to switch to fat burn sooner, achieving autophagy (cell cleaning) faster. 

Some factors that can delay the benefits of fasting include eating too much, especially when it comes to unhealthy processed foods, during your eating window. If you break your fast by letting calories slip in, don’t get enough good quality sleep, or experience chronic stress, this can also delay the perks. 

If your goal is strictly fat loss or the other amazing intermittent fasting benefits, consuming a few calories (less than 50) won’t matter as well as shorter fast times. But if it's autophagy you’re after, then you want to avoid all calories during fast times and aim for longer fasts.

 

How do I figure out what method works for me?

Here are some examples of fasts. It’s all about finding the plan that works best for you. Remember that you can always adjust the times along the way! 


⏱12-hour fast

  • A good starting point if you’re new to fasting

  • Improved blood sugar regulation and lowered insulin – a hormone that lowers blood sugar and impacts fat storage

  • Could help with weight loss by limiting eating hours and improving awareness

⏱ 14-18 hour fast 

  • Glucose and insulin regulation

  • More significant weight loss benefits while still being attainable 

  • Start shifting into a fat burning state (ketosis)

  • Digestive system and gut bacteria rest 

  • The body begins healing

  • Human growth hormone increases – maintains, builds, and repairs brain and healthy tissue

⏱ 20-24 hour fast

  • Autophagy - detox process your body undergoes to clean out damaged cells and regenerate new ones 

  • At 24 hours, there is a significant increase in the number of cells undergoing autophagy 

  • It’s also easier for more cells to achieve autophagy when IF is practiced regularly (even 16:8)

  • Ketones (byproduct of fat burn) are released into the blood