Intermittent Fasting
for Longevity

Chapter 1: What Is Intermittent Fasting?

Intermittent fasting (IF) isn't about what you eat - it's about when you eat. By cycling between periods of eating and fasting, you trigger powerful cellular processes that promote longevity.

Key Benefits for Longevity

• Autophagy: Cellular cleanup that removes damaged proteins and organelles
• Insulin Sensitivity: Improved blood sugar regulation
• Fat Loss: Enhanced fat burning without muscle loss
• Brain Health: Increased BDNF (brain growth factor)
• Inflammation: Reduced inflammatory markers
• Longevity Genes: Activates sirtuins and AMPK pathways

Chapter 2: Fasting Protocols Explained

There's no "best" protocol - the right one is the one you can stick with. Here are the most popular methods:

Choosing Your Protocol

• New to fasting? Start with 14:10, then progress to 16:8
• Want fat loss? 16:8 or 18:6 works well
• Maximum autophagy? Try 24-hour fasts once weekly
• Busy schedule? OMAD simplifies meal planning

Chapter 3: What Happens During a Fast

Understanding the timeline helps you appreciate why fasting works:

Chapter 4: How To Start Fasting

Week 1: The Adjustment Phase

• Start with 12:12 (12-hour eating window)
• Stop eating after dinner (e.g., 8pm)
• Delay breakfast slightly (e.g., 8am)
• Drink plenty of water, black coffee, or tea

Week 2: Extend Your Fast

• Move to 14:10 (push breakfast to 10am)
• Your hunger hormones will begin adjusting
• Notice: morning hunger often disappears by itself

Week 3: Reach 16:8

• Skip breakfast entirely or delay until noon
• Eat your first meal at 12pm
• Finish eating by 8pm
• You're now doing 16:8!

What Breaks a Fast?

These are OK during fasting:

• Water (plain or sparkling)
• Black coffee (no sugar, no cream)
• Plain tea (green, black, herbal)
• Salt or electrolytes (important!)

These break your fast:

• Any calories (food, juice, smoothies)
• Cream, milk, or sugar in coffee
• Diet sodas (artificial sweeteners may spike insulin)
• Bone broth (contains protein)

Chapter 5: Fasting-Friendly Supplements

Certain supplements can enhance your fast without breaking it:

Electrolytes (Essential)

During fasting, you excrete more sodium, potassium, and magnesium. Replenishing these prevents headaches, fatigue, and cramps.

Coffee (Enhances Fasting)

Black coffee actually enhances autophagy and fat burning. It also suppresses hunger.

Fasting-Safe Supplements

• Magnesium: Won't break fast, helps with sleep and cramping
• Vitamin D: Fat-soluble, best taken with food but won't break fast
• Fish Oil: Contains calories - take with your first meal
• NMN/NR: May enhance fasting benefits, taken in morning

Chapter 6: Breaking Your Fast Right

How you break your fast matters, especially for longer fasts (18+ hours).

Best Foods to Break a Fast

• Bone broth or soup: Gentle, nutrient-dense, easy to digest
• Eggs: Protein-rich, won't spike blood sugar
• Avocado: Healthy fats, easy on stomach
• Vegetables: Fiber, nutrients, low insulin response
• Protein: Chicken, fish, or plant protein

Foods to Avoid When Breaking Fast

• Sugar and sweets: Blood sugar spike after fasting
• Processed carbs: Bread, pasta, white rice
• Large portions: Start small, give digestive system time
• Fried foods: Hard to digest after fasting

Sample Break-Fast Meals

• Option 1: 2 scrambled eggs + avocado + sauteed spinach
• Option 2: Greek yogurt + berries + nuts
• Option 3: Grilled chicken salad with olive oil dressing
• Option 4: Salmon + roasted vegetables

Chapter 7: Common Fasting Mistakes

Mistake 1: Not Drinking Enough Water

You're not eating food that contains water, so you need to drink more. Aim for 2-3 liters during fasting hours.

Mistake 2: Ignoring Electrolytes

Headaches, fatigue, and cramps during fasting are usually electrolyte deficiency, not hunger. Add salt to water or use electrolyte powder.

Mistake 3: Overeating When Breaking Fast

Your eating window isn't a "free for all." Eat until satisfied, not stuffed. Quality still matters.

Mistake 4: Starting Too Aggressive

Jumping straight into 24-hour fasts sets you up for failure. Build up gradually over weeks.

Mistake 5: Fasting Every Day Forever

Some experts recommend cycling your fasting schedule. Consider taking weekends off or varying your fasting hours.

Chapter 8: Advanced Fasting Strategies

Extended Fasting (24-72 Hours)

For maximum autophagy, some practice occasional extended fasts:

• 24-hour fast: Once per week or month
• 36-hour fast: Dinner to breakfast the next day
• 72-hour fast: Quarterly for deep cellular reset

Extended fasts require more preparation and should be done under guidance if new to fasting.

Fasting Mimicking Diet (FMD)

Developed by Dr. Valter Longo, this is a 5-day low-calorie protocol that triggers fasting benefits while still eating small amounts. Good for those who can't fully fast.

Fasting + Exercise

• Light cardio: Safe during fasting, may enhance fat burning
• Strength training: Best done near your eating window
• High intensity: Save for fed state, or at least have protein after

Fasting + Longevity Supplements

Combine fasting with supplements that work on similar pathways:

• Resveratrol + Fasting: Both activate sirtuins
• NMN + Fasting: Both boost NAD+ levels
• Berberine + Fasting: Both activate AMPK

Start Your Fasting Journey

Intermittent fasting is one of the most powerful, free, and accessible longevity interventions available. Start with 16:8, be patient with the adjustment period, and enjoy the benefits.

Your cells are waiting to clean house!