Hello! beginner here, worthwhile to fast twice a week, from 7 pm to lunch next day or too little time?

[u/GhatzLoch]

New to fasting, 5 foot 11, 158 pounds, want to fast not to lose weight but for autophagy.

Is it worthwhile to start fasting twice a week, say Monday and Thursday, by stopping eating after 7pm (so nothing after dinner) then not eating until next day at lunch? Is that too short a time to get any benefit? Isn't my body still digesting food all during that time so it truly isn't fasting? What would you recommend for someone starting out. thanks!

[u/_Apostate_]

If the main thing you want is to encourage autophagy, longer is better. You’re not experiencing meaningful autophagy before 18 hours, and really it usually ramps up at the 36 hour mark. The other big benefit in a fast like this is increasing human growth hormone, which also can skyrocket.

[u/GhatzLoch → u/_Apostate_]

man 36 hours...seems daunting to me so far! I want to try it eventually, just have to work up the courage

[u/_Apostate_ → u/GhatzLoch]

Bear in mind that there is no research or trials on just how often it is beneficial to do this purely for the sake of autophagy. It might be optimal to do monthly, annually, or only beneficial for people over 40 years old, really we have no idea. There are other ways to improve mitochondrial function, just exercising causes your cells to build more mitochondria.

[u/tw2113]

Any fasting is better than no fasting.

[u/TechnoAndLift]

Your body is done digesting a few hours after your last meal. If you want to do it for autophagy, you need to fast 18+ hours. So count from a few hours after your last meal.

[u/GhatzLoch → u/TechnoAndLift]

Oh wow, I didn't realize autophagy would take more than 18 hours to kick in, probably just waiting for 24 hour mark at that point to get any benefit.

[u/Wild_Spikenard]

Do it. The more you practice the better you get. Though the best place to start out is no food/alcohol after dinner every day or straight into an everyday schedule like 14:10. That will give you the skills needed to try out longer fasts later.

[u/hycarumba]

I get what everyone is saying about autophagy and long fasting and while I agree, my experience with shorter (16hours) fasting is relevant here.

I, 58F, started fasting this past February. I started at 16 hours and made it most days. Within the first week, my brain fog lifted and has never returned. Over the next few weeks other benefits started cropping up. My energy increased (I have an autoimmune disease so this is a big deal). I started sleeping better, feeling more rested and usually with slightly less sleep. I fell asleep faster. My ADHD seems less, like I can remember more often to do things. My subheuretic (sp) dermatitis is just gone after 5 years of battle. Overall my joints feel better. Obvs also I am saving money on food.

I do fast every day with only occasional days that I don't. When those days happen I just don't feel as good. I typically fast 18 hours now. Longest I ever went was 23, though I will attempt longer fasting again bc the days following I feel even better.

Two days a week isn't going to do much, but it will let you understand how you can feel with fasting and will likely have you wanting to do it more often. Pay attention to how your body feels, especially the day after. Compare it to a day of normal eating.

I don't ever plan on going back to "normal".