How to Use Intermittent Fasting to Live Longer by Oz Garcia
How to Use Intermittent Fasting to Live Longer [Summary]
Top 3 Takeaways
1. [Less is More]: A minimalist approach to food is easy and more effective
2. [Regeneration]: A simple process that can help renew the cells in your body
3. [Human Potential]: The experience of an exceptional quality of life filled with purpose
Your Actionable Items
• [How to start Fasting]: 1.) Start with skipping one meal a day, once a week. (Do this for 4 weeks) 2.) Then try skipping two meals a day, once a week. (Again do this over a month period) 3.) Now you can alternate, 1 week skip one meal a day, once a week then the next week you skip two meals a day, once a week. Continue to do that until you are completely comfortable with skipping meals. You can then begin to experiment with 1,2 or 5-day fasts depending on your goals and motives.
• [What type of Fast is best for me?]: 1.) This depends on your goals, but ideally (for most people) you want to look at only eating during an 8-hour window for 2 days per week.
• [What can I still consume while fasting?]: 1.) Exogenous ketones, coffee, green tea i.e. caffeine, MCT oil, whey/collagen/peptide protein shake, branch chain amino acids, coconut water and miso broth won’t kick you out of your fasting window. These items can be consumed whilst in a fasted state. Your body will start to regenerate itself after 10/12 hours of fasting.