Fasting for Men
OK men, we often hear about the Patriarchal society and how men have unfair advantages. In this case it’s true. Fasting for men is unfair, we lose more weight faster with an easier schedule to follow. It is unfair. So please, do not compare yourself with your female companion. You do have a biologic advantage with fasting.
First we have to start where you are. When do you start eating each day? What time is typically your last food of the day? The typical American is reported to eat over about a 16 hour period each day. Let’s imagine that coffee and doughnut a 7 A.M. then various meals and snacks throughout the day ending with the “bedtime snack” at about 11 P.M. just before bed. Your goal is to decrease the food window by one hour each week until you get to about a 6 hour food window (17-18 hour fast). The good news, there is no food restriction or calorie counting. Eat as much as you want.
What about the good food, bad food list? I leave this up to you as only you know your body. If you believe you can handle changing your food window and changing your food choices at the same time then go for it. Changing the food window is the most important thing to do first. You will have an easier time changing food after you have developed the ability to fast because the mitochondrial flexibility to switch to burn fat will stop you from feeling hungry.
Dr. Dan, why not just jump to the 6 hour food window and skip all this nonsense? Insulin resistance is the answer. Most of you entering this program will have some degree of insulin resistance. Without the ability to fully change over to fat burning you will feel much too hungry to hang in there with the program. It takes 2-3 weeks to restore insulin sensitivity. Remember, you must also have your sleep tuned up because fasting can disrupt sleep if done too aggressively. Also remember, liquid sugar in any form, soda, diet soda, energy drinks, even 100% natural fruit juices, will really slow down your progress.
Example transition to fasting for Men
Wake time 6 A.M. Bedtime 10 P.M.
Week 1 - 14 hr window
Food start 7 A.M.
Stop eating 9 P.M.
Week 2 - 13 hr window
Food start 7 A.M.
Stop eating 8 P.M.
Week 3 - 12 hr window
Food start 7 A.M.
Stop eating 7 P.M.
Week 4 - 11 hr window
Food start 7 A.M.
Stop eating 6 P.M.
Week 5 - 10 hr window
Food start 8 A.M.
Stop eating 6 P.M.
Week 6 - 9 hr window
Food start 9 A.M.
Stop eating 6 P.M.
Week 7 - 8 hr window
Food start 10 A.M.
Stop eating 6 P.M.
Week 8 - 7 hr window
Food start 11 A.M.
Stop eating 6 P.M.
Week 9 - 6.5 hr window
Food start 11:30 A.M.
Stop eating 6 P.M.
Week 10 - 6 hr window
Food start 12 P.M.
Stop eating 6 P.M.
This is one way to ease into a smaller food window. Please adjust to your own wake, bed times as needed. Dr. Gundry has many other concepts in his book, The Energy Paradox. How you get to a shorter food window matters only as long as you tolerate it. This is a destination, not a race. If you are already eating the same as one of the intermediate windows, for example like week 7 having breakfast at 10 A.M. and finishing at 6 P.M., then start there.
You can and should begin changing over to low inflammatory food at any time. Typically when you get to week 6 or a 9 hour food window, you will have achieved 15 hours of fasting and should be completely off sugar and sugar added foods. This is the magic point when your insulin drops to near zero and your body will switch over to burning fat. I hope you have saved some money to buy new clothes because from here on out the weight falls off. The “man boobs” and “dad bod” will be gone soon as well due to restoring normal hormone balance. Those are not from excess fat. You will see muscles you didn’t know you had. It’s quite shocking and even more of a surprise because there is no hunger. This is not a restriction plan, eat as much as you want inside your food window. Weight loss is a side effect, not a goal. Good health is the goal and the body will adjust your weight up or down to what it should be. The body knows. The more you change to low inflammatory nutritious food the faster your body will become the real you. Your pace. Your call.
I've converted to fasting Dr. Dan. Now what?
Once you have reached a steady daily fast then it’s time to mix it up. Choose one of the other fasts such as a 24 hr or throw in a 12 hour once in a while. The point is don’t stay consistent with the exact same start time and length. It is good to change it up just as it is good to increase the variety of food choices as will be discussed later. And once or twice a year, the 48-72 fast is a total game changer. It is not for beginners so make sure you are at pro level before trying one of these.