FOUR TIERS OF FASTING
TIER 1
INTERMITTENT FASTING 16:8
e.g. 12pm–8pm eating, 8pm–12pm fasting
Fast 16 hours, eat within an 8-hour window. The foundation protocol.
BENEFITS
Insulin sensitivity improvement
HGH increase during fast
Mental clarity in fasted state
Sustainable long-term
PROTOCOL
Skip breakfast or delay first meal
Black coffee/tea allowed during fast
Break fast with protein + fat
Carbs around training
TIER 2
EXTENDED INTERMITTENT 20:4
e.g. 4pm–8pm eating window
Fast 20 hours, eat within a 4-hour window. Deeper metabolic adaptation.
BENEFITS
Deeper autophagy activation
Greater HGH response
Accelerated fat adaptation
Improved metabolic flexibility
PROTOCOL
One or two large meals in window
Prioritize protein and fats
Carbs post-training only
Electrolytes during fast
TIER 3
24-HOUR FAST
Dinner to dinner (e.g. 7pm to 7pm next day)
One full day without food. 1–2x per week maximum. Advanced protocol.
BENEFITS
Significant autophagy
Maximum HGH response (3–4x)
Deep insulin reset
Mental resilience training
PROTOCOL
Electrolytes essential
Light activity only
Break fast with bone broth or light protein
Not recommended on heavy training days
TIER 4
BONE BROTH FAST (24–72H)
24–72 hours with bone broth only
Extended fast with bone broth for electrolytes and gut support. Monthly or quarterly.
BENEFITS
Deep cellular repair
Gut microbiome reset
Maximum autophagy
Hormonal reset
PROTOCOL
Bone broth every 4–6 hours
Electrolytes critical
Rest — no training
Gradual refeeding: broth → soft foods → normal
ELECTROLYTE MANAGEMENT
SODIUM
2,000–3,000mg/day fasting
Salt, broth, electrolyte drinks
POTASSIUM
3,500–4,700mg/day
Avocado, leafy greens, electrolyte drinks
MAGNESIUM
300–400mg/day
Leafy greens, nuts, supplements
FASTING + TRAINING
TRAINING WHILE FASTED
Light to moderate training: fine in fasted state
Heavy strength training: ideally fed or break fast before
Cardio fasted: accelerates fat oxidation
BCAAs optional to preserve muscle during fasted training
POST-FAST MEAL STRATEGY
Break fast with protein + fat (not sugar)
Bone broth or eggs are ideal first foods
Avoid large carb loads immediately after extended fast
Gradual refeeding after 24h+ fasts
NOTE
Fasting is not suitable for everyone. If you have a history of disordered eating, diabetes, or other medical conditions, consult a qualified healthcare professional before beginning any fasting protocol.