Over 40 Fitness Hacks 489: Brad Williams - My New Fasting Protocols For The Over-40 Crowd
My New Fasting Protocols For The Over-40 Crowd
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In this podcast episode, Brad Williams of Over 40 Fitness provides an update on his fasting protocols and shares his insights from two years of intermittent fasting. Brad emphasizes the importance of refining fasting practices by consulting with health and wellness experts. His current regimen involves a 6-7 hour eating window, consuming balanced meals with protein, fats, and fibers, and focusing on hydration with water and electrolyte drinks.
Brad highlights the significance of avoiding high-potassium supplements during long fasts and insists on no-calorie additions to coffee or tea. He encourages starting with intermittent fasting, gradually reducing the eating window, and possibly extending to longer fasts like his preferred 36-hour fast, which he does once a month.
A recent adjustment in Brad's approach includes minimizing meal frequency within the eating window, now consuming two larger meals instead of three to optimize insulin response and fat burning. This shift has yielded notable results, including weight loss and improved body composition.
Brad underscores the benefits of fasting for men and women, advising customization based on individual needs and professional guidance. He also suggests simple strategies like chewing gum or drinking apple cider vinegar to curb appetite. Ultimately, Brad encourages listeners to experiment with intermittent fasting, adapt it to their lifestyle, and find what works best for them.
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