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Last Sunday, I went Satoyama cycling for the first time in a while. I have been going Nordic walking and doing HIIT regularly for my exercises and haven’t needed to do anything else.
It is nice to go cycling for a change.
Rice is fully grown now.
Recently, I watched a video about the 5.2 Diet, and it sounded like the opposite of Hare and Ke Intermittent Fasting.
In his new video, Thomas DeLauer introduces the 5.2 approach, as a new fasting trend that may be easier and more sustainable than the 16.8 intermittent fasting method for some people.
In the 5.2 diet, what you do is, basically, for five days a week, you can eat normally and two days a week you restrict calories to 500–600 per day. You don’t fast on those two days so it is just a calorie restriction diet, not an intermittent fasting method. However, Thomas says you can practice intermittent fasting during these calorie-restricting days, and it becomes even more effective.
In that case, it is the opposite of Hare and Ke Intermittent Fasting, isn’t it? You intermittent fast for two days a week and eat three meals a day for five days a week, while we intermittent fast for five days a week and eat three meals a day two days a week in Hare and Ke Intermittent Fasting.
Well, if you do 24 hour fast on those two days, it might work. It can become an alternative to the regular Hare and Ke Intermittent Fasting, which is to do 16 hour fast five days a week. I think 24 hour fast two days a week has the equivalent effect as 16 hour fast five days a week.
So, you switch Hare and Ke, and make the weekdays be Hare, the festival period, and the weekend be Ke, the disciplined period. You relax during the week and train yourself on the weekend. It might be easier for some people to do fasting on the weekend. During your workdays, you want to concentrate on your work and you don’t want to deal with hunger.
So, it is up to your lifestyle. I like to have the weekend to be Hare period and have feasts with family and friends, but for some of you, the other way round is more doable.
You need to do 24 hour fast to make it work. If you do 16 hour fast only two days a week, I don’t think the effect is the same. I mean it is better than nothing so you may want to do it if that is what you can only manage. Especially if you practice the Ikigai Diet on three meals you eat, you will still get plenty of benefits.
If you can, I recommend the regular Hare and Ke Intermittent Fasting, 16 hour fast during the week and eat three meals on the weekend. It is already easy enough compared to the regular 16/8 method where you do 16 hour fast seven days a week. Having two days off every single week makes it a lot different.
Yet, it is disciplined enough to set up a routine. When you practice fasting five days a week, it becomes part of your life, and you get used to the hunger. If you practice fasting only two days a week, on the other hand, you may have to struggle a lot more to deal with the hunger.
And for those of you who are more serous biohackers, I recommend my style Hare and Ke Intermittent Fasting, where you practice 17 hour fast four days a week, 24 hour fast one day a week, and eat three meals two days a week. When you do the 24 hour fast, do lunch to lunch fast.
This is the optimal style I have discovered after trying different approaches.
Why is this style the best?
Please read Ikigai Bio-Hacking: Bio-Hacking Based on Japanese Natural Health, I explained everything in Chapter 3.
Chapter Three — Hare and Ke Intermittent Fasting………………………………………. 15
Intermittent Fasting: A Key to Longevity……………………………………………………. 15
What are Hare and Ke?……………………………………………………………………………….. 17
Autophagy vs. mTOR………………………………………………………………………………… 19
Hormesis-Pain and Recovery………………………………………………………………………. 21
The Quarter System……………………………………………………………………………………. 23
Take a Break on Vacations…………………………………………………………………………. 24
17 Hours Fasting or Longer……………………………………………………………………….. 24
The Effect of 24 Hours Fasting………………………………………………………………….. 25
One Meal a Day vs. Two Meals a Day…………………………………………………………. 26
Dinner-to-dinner Fast vs. Lunch-to-lunch Fast…………………………………………… 27
17- Hour Fast with One day 24-Hour Fast………………………………………………….. 27