Last updated on April 3rd, 2023 at 06:06 pm
I guess the best place to start would be discussing what Intermittent Fasting and Intermittent Keto Fasting are.
No, I’m not going to just throw the infographic (although it’s at the bottom of this post) in your face and send you on your merry way.
We’ve seen intermittent fasting used by Hugh Jackman [which was directed to him by Dwayne the Rock Johnson by the way], and discussed exactly what it does for us.
Think back to when we were cavemen. Â We weren’t able to constantly just pick up food and eat whenever we want. Â Our bodies went through long periods of fasting.
And have you ever seen a fat caveman?
Let’s quickly go over some of the awesome benefits we get from Intermittent Fasting. Â In my other article I steal a quote from Precision Nutrition, and I’ll do that again here:
REDUCED
- blood lipids (including decreased triglycerides and LDL cholesterol)
- blood pressure (perhaps through changes in sympathetic/parasympathetic activity)
- markers of inflammation (including CRP<, IL-6, TNF, BDNF, and more)
- oxidative stress (using markers of protein, lipid, and DNA damage)
- risk of cancer (through a host of proposed mechanisms; we’ll save them for another review)
INCREASED
- cellular turnover and repair (called autophagocytosis)
- fat burning (increase in fatty acid oxidation later in the fast)
- growth hormone release later in the fast (hormonally mediated)
- metabolic rate later in the fast (stimulated by epinephrine and norepinephrine release)
IMPROVED
- appetite control (perhaps through changes in PPY and ghrelin)
- blood sugar control (by lowering blood glucose and increasing insulin sensitivity)
- cardiovascular function (by offering protection against ischemic injury to the heart>
- effectiveness of chemotherapy (by allowing for higher doses more frequently)
- neurogenesis and neuronal plasticity (by offering protection against neurotoxins)
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Uh, what?
It’s going to do all that for me?Â
Just incase you missed some of the crucial parts of that let’s just look at what you’re getting here:Â Increased fat burning, growth hormone release and metabolic rate while also improving my appetite and blood sugar control, and cardiovascular function.
I want all those things…
Wait a second, what am I doing here?
Alright, the infographic is going to give you a breakdown, but let’s discuss exactly what intermittent fasting is.
The recommended fasting period is anything above 15 hours, but I generally suggest 16-18 to see the best results.
That means I’m done eating at 8 pm and don’t start until 2 pm the next day.
That gives me an un-fasted window of 6 hours between 2 pm and 8 pm.
Simple, eh?
What’s the difference between Intermittent Fasting and Intermittent Keto Fasting?
Okay, intermittent keto fasting utilizes ketosis for our fat burning throughout our fasted period. Â For this reason, it allows us to have our SuperHuman Fuel in the morning, jumpstarting the ketosis process and improving cognitive function.
The SuperHuman Fuel makes the fast a bit easier by giving us extra calories and satiating us for a longer period of time. Â *Fat satiates us more than other calories, and also keeps/jumpstarts ketosis*
That being said, they both work magic, but plain intermittent fasting is generally going to be slightly harder and in turn show slightly improved results.
But before I get ahead of myself…
Here’s exactly what SuperHuman Fuel is, and what it does for you.
Alright, can I just have the infographic now? Â I get it, Intermittent Fasting and Keto Fasting are freakin’ awesome…
Alright, fine.
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I see something about sleep in there…
Oh, right. Sleep is magic too. Â
I forgot to tell you.
Here’s my article on how important sleep is.
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Hey Mike,
What about pre workout supplements? I work out at 4 am, since that’s the free time I have away from work and the kids, a pre workout supplement gets me going. Would the supplement affect fasting. And where does your workout fall in your fasting schedule? If your fasting 8pm to 2pm when do you workout?
Thanks, Rob
Hey Rob,
Yeah, that pre-workout will most likely kick you out of your fast, regardless of if it’s a regular fast or a keto fast – which in turn will make it difficult to get a substantial daily fast in, judging by your workout time.
A lot of the times I’ll workout fasted in the morning, drinking just my SuperHuman Fuel if I’m doing a keto-fast, and my BCAA’s.
Have you considered testing out SuperHuman Fuel? Depending on the amount of butter/coconut oil you use you’ll be intaking a decent amount of calories, while also getting your caffeine kick prior to your workout. That’ll help you through your fast, and your workout. It might take your body a week or so to get used to running on the fat, but once you get going it’ll feel awesome!
Let me know if this helps,
Mike
What would be the best time to take supplements on the keto fast? Such as test, bcaa’s, pre, protein shakes etc..?
And also a daily vitamin.
so what time would you be drinking the superhuman fuel? would it be during the fasting period lets say 8 am, or would it be before the fasting period saying 8 pm. Or when the eating period begins?
Hey Arjun,
I drink the SuperHuman Fuel in the morning and occasionally I’ll have decaf tea with a scoop of coconut oil at night if I have cravings (occasionally being 1-3 times a week).
The SuperHuman Fuel should never be used at night because the caffeine will mess up your sleep/recovery.
Hope this helps!
Hey mike,
I’m considering doing this in conjunction with the bane workout plan. Will 6 hours be enough to get 4000-6000 calories as recommended? Also, I will be working out early in the morning (5-6am) so how would I take pre-workout and post-workout supplements?
Hey Hamza,
Yes, it’s long enough but it’ll be hard. If it becomes too hard you can up it to 7-8 hours, but you’ll be taking away from the benefits of the fast.
Also, if you take pre-workout and post-workout supplements during the fast you’ll break it, so no that wouldn’t work.
Hey Stephen,
Test supplement can probably be thrown out, but bcaa’s you take during the fast (as long as they don’t have added calories), and pre and post need to be taken during your unfasted window or you’ll break the fast.
Hey. So can i drink a protien shake after my workout in the a.m. or should i just not have one. Im gonna start the bane workout and i would like to know
Hey Jay,
No. You would wait until after your fast was over to have your protein shake!
As long as you hit your macro count for protein by the end of the day (.8-1g per bodyweight) you’re fine!
Mike
Thanks. But im not 100% sure what you mean as far as the macro thing. Is it 8 grams of protien per llb of body weight?
Sorry bud,
.8-1 grams per 1 lb. of body weight
Read this to make it a little more clear:
http://superherojacked.com/2016/12/23/how-much-protein-do-you-need-each-day/
Hey, just want to be clarified about the amount of calories should i take in this 6 hours and the food quality , and for how long should i do this diet and there is a cheat meal , if yes when .
Thank you so much
That’s a different ballgame.
You’re going to want to either fit calorie counting or another dieting method within these 6 hours. Some people prefer a diet like paleo, mediterranean, or nordic, while others count their specific macros.
Either way you’ll want to go above your maintenance level of calories for bulking, and below for cutting.
Superhuman fuel. Please clarify what time you have this as you seem to be saying that you have it in the morning, but you should be fast shouldn’t you?
Hey Mike!
Do you have to have to adopt a diet like Paleo or nordic for those 6 hours?
Thanks a ton!
Hey there.
Sorry bud, I just saw this.
SuperHuman Fuel would bring you into an intermittent KETO fast, as opposed to straight fasting.
Ketosis fasting is great to jumpstart fat burning while also giving you a way to stay satiated, and also improve cognitive function (I sometimes resort back to SuperHuman Fuel instead of a straight fast if I know I have a long day of constant work).
I hope this helps,
Mike
Nope.
Similar to The Nightwing (aka Minimalist) Path in The Academy, you can also utilize basic calorie counting.
But, if you’re going over your daily caloric intake everyday, your fast isn’t going to burn a ton of those extra calories for you, it more so speeds up a lot of other things to help with your toning, satiation, hormone balance, and metabolism in other ways.
Mike
Cool! Thanks for the reply! Will it be ok to have the superhuman fuel in the morning whilst on the warrior diet? I eat a lchf meal for my meal in the evening and eat between 6pm and 10pm.
Yes that would be perfect for what you need actually!
I just discovered chia oil, I’m wondering if it can be used in bulletproof coffee, and would it have any added benefits over coconut oil or unsalted butter
I’m not sure about added benefits, but it’s definitely something you can test out.
I have, unfortunately, never tried it.
Is this fasting an every day thing or only certain days what happens if I do this fast every day? Also what food types do I eat during the 6-8 hour window?
Hi Mike. My pre-workout contains one carb but listed ingredients is sucralose. Is that what would kick me out of Keto?
No you should be fine.
I fast everyday.
Which one is better for weight loss plain intermittent or keto fasting?
Hey Milena,
That all depends on the person. Obviously the regular fasting is going to incorporate less calories and give you benefits without, BUT if the keto fasting is more sustainable, then that’s going to be the better option overall.
Mike
P.S. – I found this more sustainable with the coffee to get started with, and now I strictly use regular fasting (with the rare exception).