The Best Intermittent Fasting Weight Loss Strategy

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fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

Intermittent Fasting Weight Loss Strategy

The human body was designed very efficiently for times of scarcity and stress.  Food scarcity was a common reality and the body has developed specific pathways to be very efficient in times of fasting.   In times of stress, for survival purposes we adapted a fight or flight mode that forces us to work out bodies at a very high-intensity for a relatively short period of time.

The combination of intermittent fasting and high intensity exercise promotes fat burning hormones that improve tissue healing and metabolic processes (1, 23, 4).  In this article you will learn intermittent fasting weight loss strategies using time restricted feeding and high intensity exercise.

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

Fasting was a Regular Way of Life:

Our long-ago ancestors had to struggle daily for adequate food sources.  They most often grazed on wild berries, herbs, raw nuts & seeds as they foraged through the woods during the day.  At night, they would relax with the latest kill eating most-often a high protein, high fat burning meal.  This sort of diet was dependent upon the success of their hunting endeavors.

Fasting was a regular way of life for our ancestors.  This is evident with the positive adaptations the body goes through during the fasting periods.  Fasting allows our body to go into a catabolic (tissue breakdown) period without promoting inflammatory conditions.  This enables the bodily resources to eliminate older, damaged cells and replace them with stronger cellular components (5, 6, 7)

Today, fasting is not a regular way of life, but we can use fasting for a wide variety of health conditions.  Fasting weight loss strategies should be implemented with high intensity exercise for the best results.

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

High Intensity Movement is a Way of Life

High intensity exercise was a necessity of life for our ancestors as they chased down and killed animals for food.  Many cultures battled with other cultures regularly.  The fight or flight lifestyle was quite evident and it was almost always at 90-100% of maximal intensity.

Anything less than this could quite often lead to death or starvation.  This way of life led to a lean and incredibly strong body.  Most men had body fat under 10% while women typically ranged between 10-20%.  They were also able to produce incredible muscular forces to overcome obstacles with their battle trained bodies.

To have high-quality of life in the 21st century, we must understand and work in harmony with our bodies’ primitive past.  Intermittent fasting and high-intensity, short durational exercise are genetic requirements that help our bodies thrive, adapt and evolve with better survival characteristics.  This includes a strong fit muscular system, a titanium immune system and an efficient digestive tract.

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

Fasting & Fitness Boost HGH:

Intermittent fasting for periods ranging from 12-24 hours along with high intensity exercise has a positive effect on boosting human growth hormone (HGH).  HGH is a very important protein based hormone that is produced by the pituitary gland.   HGH enhances the cellular repair processes that allow us to age with grace. HGH regulates metabolism for fat burning, muscle building, and slow-down the negative effects of stress.

Researchers at the Intermountain Medical Center Heart Institute found that men who had fasted for 24 hours had a 2000% increase in circulating HGH.  Women who were tested had a 1300% increase in HGH (8).

A 2009 study in the British Journal of Sports Medicine showed that lactic acid accumulation helps to trigger HGH.  Lactic acid is only produced in response to intense anaerobic training.  Aerobic training is not intense enough to produce the kind of lactate triggering of HGH (9).

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

Long-Duration Training Can Be Damaging:

Low-intensity, long duration aerobic training is catabolic in nature.  This means that it produces lots of free radicals without promoting significant amounts of repair peptides, enzymes and fat burning hormones.

The net effect is a wearing down of bodily resources. High-intensity training also produces free radicals but it triggers an abundance of repair peptides, enzymes and hormones to be released.  The net effect of this is healthy tissue repair and favorable effects on body composition and anti-aging qualities (10).

The Best Fasting Weight Loss Strategy

For the best results with intermittent fasting weight loss techniques I recommend exercising 4 days per week after having water or fat fasted for 12-16 hours.  This means that you miss either dinner the night before and drink a lot of water and coffee (and you can do grass-fed butter and MCT oil in your coffee if you like) and exercise about an hour after rising in the morning.

Otherwise, you consume dinner the night before but fast through breakfast (other than lots of water and possibly a fat fuel coffee or keto matcha green tea) and then you exercise around lunch time.  I typically recommend hydrating after your exercise session and then having a protein shake about 30-60 mins after you finish your exercise.

For many, as they get more accustomed to the intermittent fasting are able to wait a few hours after their workout before they eat.  I typically like to tell people to wait until you are hungry after your exercise session to consume food as this is a more advanced way to boost human growth hormone production.

Over time, you may notice that you are able to go 18-20 hours without consuming carbohydrate or protein and exercise right at the end of your fast.  This peak fasting exercise session can have a profound impact on your growth hormone production and be an amazing stimulus for fasting weight loss.

The key is to stay hydrated and use some pink salts to keep your mineral balance in order.  You can also do some diluted broth and some fat burning coffee or keto matcha green tea to keep your energy up while fasting.

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

Sources For This Article Include:

1. Ho KY, Veldhuis JD, Johnson ML, et al. Fasting weight loss enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. Journal of Clinical Investigation. 1988;81(4):968-975.
2. Vendelbo MH, Jørgensen JO, Pedersen SB, Gormsen LC, Lund S, Schmitz O, Jessen N, Møller N. Exercise and fasting activate growth hormone-dependent myocellular signal transducer and activator of transcription-5b phosphorylation and insulin-like growth factor-I messenger ribonucleic acid expression in humans. J Clin Endocrinol Metab. 2010 Sep;95(9):E64-8. PMID: 20534752
3. Yamamoto M, Iguchi G, Fukuoka H, Suda K, Bando H, Takahashi M, Nishizawa H, Seino S, Takahashi Y. SIRT1 regulates adaptive response of the growth hormone–insulin-like growth factor-I axis under fasting conditions in liver. Proc Natl Acad Sci U S A. 2013 Sep 10;110(37):14948-53. PMID: 23980167
4. Van Proeyen K, Szlufcik K, Nielens H, Pelgrim K, Deldicque L, Hesselink M, Van Veldhoven PP, Hespel P. Training in the fasted state improves glucose tolerance during fat-rich & fat burning diet. J Physiol. 2010 Nov 1;588(Pt 21):4289-302. PMID: 20837645
5. Dirks-Naylor AJ, Kouzi SA, Yang S, Tran NT, Bero JD, Mabolo R, Phan DT, Whitt SD, Taylor HN. Can short-term fasting protect against doxorubicin-induced cardiotoxicity? World J Biol Chem. 2014 Aug 26;5(3):269-74. PMID: 25225594
6. Michalsen A, Li C. Fasting therapy for treating and preventing disease – current state of evidence. Forsch Komplementmed. 2013;20(6):444-53. PMID: 24434759
7. Michalsen A. Prolonged fasting as a method of mood enhancement in chronic pain syndromes: a review of clinical evidence and mechanisms. Curr Pain Headache Rep. 2010 Apr;14(2):80-7. PMID: 20425196
8. Anderson JL, Carlquist JF, Roberts WL, Horne BD, May HT, Schwarz EL, Pasquali M, Nielson R, Kushnir MM, Rockwood AL, Bair TL, Muhlestein JB; Intermountain Heart Collaborative Study Group. Asymmetric dimethylarginine, cortisol/cortisone ratio, and C-peptide: markers for diabetes and cardiovascular risk? Am Heart J. 2007 Jan;153(1):67-73. PMID: 17174641
9. Godfrey RJ, Whyte GP, Buckley J, Quinlivan R. The role of lactate in the exercise-induced human growth hormone response: evidence from McArdle disease. Br J Sports Med. 2009 Jul;43(7):521-5. PMID: 18184755
10. HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans Link Here

fasting weight loss, The Best Intermittent Fasting Weight Loss Strategy

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Dr. Jockers

Dr David Jockers is passionate about seeing people reach their health potential in mind, body and spirit. He is the host of the popular “Dr Jockers Functional Nutrition” podcast and the author of the best-selling books, “The Keto Metabolic Breakthrough” and “The Fasting Transformation.”


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  1. How can you fast with blood sugar issues? Is fasting from right after dinner around 5-6 PM until 6-7 AM the next morning enough? I can do that and usually do.

  2. Hey Suzanne, yes that is a great way to start – a full 12 hours. You also want to go on a lower carbohydrate and higher good fat diet. Make sure dinner has lots of coconut oil, grass-fed butter/ghee and possibly olive oil. Blessings!

  3. Best article I have read regarding anti aging in a long time. I am currently doing both, and i am looking better than I ever looked.

    1. I shared your video with our IF group. so many of us try to jump right in with out any knowledge of what we are doing. I thought it would be helpful. Thank you for the lesson. I started out on the 16/8 then quickly moved to 23/1… within 3 weeks I had dropped 15 pounds and just plain felt better. Its a great health benefit with out the cost of shakes and other amenities other diets promote … and the flexibility of IF is great as well. if I want to eat now i just change the window and change back when ever I want. its really great!!!

  4. Thank you for explaining the types of fasting, that was great! What would be a source of more information on fasting?What types of exercise can be done during a fast? I usually do some yoga and strength exercises and am fairly active at work, working the night shift.

  5. Hello, I’m new here. trying to comprehend. I AM diabetic, long term insulin resistance. I’m told to take insulin with food protein and carbs three times a day, plus nightly long lasting insulin. I’m 68, disabled, living alone. Especially A.M. I’m not hungry, don’t eat breakfast before 11 or later. My numbers are always high 170 -250! I want to fast to stop the PM late cravings. I don’t sleep well for the past 5 years since the debilitating accident that disabled me. Now that I know about inflammation, I think I have the world’s supply! Ok..where do I start the reversal? So many other problems, medications, neuropathy, bone on bone knees, torn rotators,sciatica,vision problems, pancreatitis, chronic kidney disease,, A1c9.70, hemoglobin 10. LDL 94 HDL 73, TSH4.95…No one EVER spoke to me about these things until I started asking for my text results. All of this cannot be because I’m West Indian Black.~ I think.!!
    I’m not brilliant, I don’t want to die like this, I want to help .myself. I’m scared and confused.

  6. I have struggled with disordered eating for 30 yrs and am trying to get a handle on urges to over eat that seem insurmountable. I feel as though when I eat a meal in the morning, I experience food cravings all day, but when I fast 16-18 hrs. it’s more manageable. The problem with this however is that I believe my metabolism shuts right down and I still cannot get rid of the extra weight I’m carrying. Any suggestions?

  7. Dr Jockers..
    First of all would like to share with you that I recently lost 100 lbs in 5 months with the intermitten fasting. I FEEL FANNNNTASTIC. I have another 100 to loose by the end of the year. I have a question for you..i have recently within this month changed my excersise program. I am currently kickboxing/weights/cardio training. It is a hour class and I am burning an average of 400 calories and hour. I am not loosing weight I am gaining weight. I have however dropped 2% in my BMI, 4 inches on my thighs, and 2 inchs from my waist and 1 inch from my arm within 3 weeks. My trainers at the gym have encouraged me to eat more food because I am burning more calories. This is all new to me and I want to make sure I am eating the right foods to continue my journey. I have added collagen and a high protien shake into my day. I have been told by a weight trainer friend of mine that I should eat at least 1400-1800 a day with 40% protien, 30%carbs 30% fat. This TOTALLY changes from what I was doing on the intermitten fasting. I have not ever been in this situation before and I want to make the right choices based on my health. I was just wanting some input from Dr Jockers. Thank you for your time. Janette Bedard 🙂

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