Prolonged Fasting Twice a Week vs. Intermittent Fasting Five Times a Week

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I’ve been dabbling with various natto recipes recently, and on this occasion, I whipped up a natto burger, albeit one without the traditional buns.

I’m currently on a hiatus from my intermittent fasting schedule this week, as I concluded the previous quarter just a week ago.

In that quarter, my fasting routine consisted of a 40-hour fast from Sunday evening to Tuesday afternoon, followed by eating three meals on both Wednesday and Thursday. Then, I would fast for 24 hours on Friday, and enjoy a regular Hare break over the weekend. Essentially, I engaged in two extended fasts per week.

I haven’t yet decided on my fasting schedule for the next quarter. I’m considering reverting to my standard Hare and Ke Intermittent Fasting regimen, which involves a 17-hour fast from Monday to Friday, and eating three meals on the weekend.

The appeal of the regular Hare and Ke Intermittent Fasting lies in its simplicity: I just skip breakfast on weekdays. It isn’t overly challenging, yet it requires discipline. The weekends then become a true Hare period for celebration. However, with the two prolonged fasts per week, there are four Hare days, which feels excessive and reduces the specialness of the Hare period. It should be shorter than the Ke period to fully appreciate it.

Conversely, the twice-weekly prolonged fasting has its merits too. Its simplicity lies in the fact that there are only two fasting days per week to think about. Although each fasting day is tougher, once it’s over, there’s a two-day respite. An additional perk is the opportunity to have breakfast more frequently, which is beneficial for maintaining a healthy circadian rhythm. Even on the days when I eat three meals, I still fast for 12 to 13 hours, providing my gut with some downtime. If I eat natto the previous night, the spermidine in the natto kicks in during the final hours of the fast. Coupled with morning exercise, this can further enhance the benefits.



It’s commonly suggested that prolonged fasting is more effective for longevity, which might make the twice-weekly prolonged fasting regimen the better choice.

However, fasting for 17 hours for five days a week can also be beneficial for overall health. Incorporating autophagy-inducing foods into your dinner, indulging in a bath or sauna before bed, and exercising in the morning can potentially mimic the effects of a 19 to 20-hour fast, which might also boost longevity.

Ultimately, both approaches are valid provided your diet includes foods rich in spermidine, astaxanthin, or sulforaphane, you have a bath or sauna at night, and you exercise in the morning before your first meal.

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To maximize the longevity benefits, you might want to incorporate a single day of prolonged fasting into your regimen. This could look like one 24-hour fast combined with four 17-hour fasts.



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