Episode Ten

• Fasting vs starving - Fasting is the voluntary absence from food for a short period of time.
• Is calorie restriction starving? Chronic calorie restriction actually induces starvation mode, while intermittent fasting doesn't.
• Feasting and fasting - You need to have substantial low carb real food meals pre and/or post your fasts.
• Time-restricted eating - Eating during a specific time frame and then resting and digesting for the rest of the day.
• 16:8 intermittent fasting - A 16 hour period of fasting and an 8 hour eating period in which you eat your 2 or 3 meals.
• Fast lengths - The longer your fasting window the more weight you will lose.
• Fat adaptation - It is best to start fasting once you are able to access your body's own fat for fuel. When this is the case fasting becomes easy!
• OMAD - One meal a day
• TMAD - Two meals a day
• NOMAD - No meals a day
• Autophagy - Relatively new science which indicates that we can recycle damaged and old cells from our body while fasting, to heal our bodies. The fast does need to be a strict water-only fast, with salt, to achieve these benefits.
• Building your fasting muscle - It is best to start small and build up to longer fasts. Longer weights tend to be more beneficial for weight loss.
• Golden rule of fasting - If you feel bad - stop. You can stop your fast at any time by having something to eat.
• Tips for getting started with fasting - make sure you are fat-adapted, skip breakfast, ensure you include salt and water.

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