Best Hours For Intermittent Fasting | The Golden Hours
In this video, I’ll uncover the best hours
for intermittent fasting.
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I’m Dr. Zyrowski and welcome back to the
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In this video, we’re talking about the best
hours for intermittent fasting.
You know this is a powerful video because
I get a lot of questions.
People asking should I be doing 16 and 8 intermittent
Should I cut the hours down from 16 hours
and maybe can I get away with a 12-hour fast?
Some people are asking should I be really
doing one meal a day so I get maximum benefit.
So, what I want to do is actually look to
the research and look to the research and
find out what is happening at a physiological
level from our zero all the way to our 24
What I’ve done is turn to the research.
We’re going to review a graph and look at
all these different physiological markers
and, once again, start at zero to 24 hours
of fasting and really see how all these changes
are occurring and in what hours they’re
So, let’s go ahead and start with blood
Now, when we look at blood glucose here is
represented on this graph with this green
Now, the green line essentially you ate a
Then, over time, the blood glucose drops within
the first hour or so and then it plateaus
at a pretty high point right here but then,
when we hit the 13- to 14-hour mark, the blood
glucose drops down to a new low and then it
But, when it rebounds back and it plateaus,
it really has a much lesser level of glucose
within the body and it rides out until the
rest of the fast is over at that 24-hour point;
let’s say, if you’re just going to 24
Anyway, we see that fasting helps bring blood
sugar to a new low in the body, which is very
powerful for overall health.
Now, when we look at glycogen, glycogen is
represented by this black line.
Essentially what glycogen is is stored sugar
in body, stored sugar in the liver, stored
sugar in the muscle tissue.
Now, glycogen drops over that time and once
we hit about the 12-hour mark, glycogen just
kind of bottoms out and it rides that out.
The reason for that is because our body is
using all that stored sugar during that time.
Next here the next hormone we are going to
look at is plasma glucagon.
Now, glucagon is represented by this blue
Now, glucagon, essentially, is going to counteract
the effects the effects of insulin on the
When we’re fasting, what happens is the
pancreas releases glucagon and the glucagon
goes and it starts releasing all that stored
sugar in the muscle tissues and the liver,
which is the glycogen that we just reviewed.
When we look at glucagon as we fast, it continues
to go up and it continues to tell the body,
“Hey, keep releasing all that sugar in the
body because we need it for energy.”
Then, eventually, that’s why we see that
glycogen just bottom up because glucagon has
just told it all to release and it’s now
Next, here is going to be insulin.
Now, we know how important insulin is.
Insulin is represented by this yellow dotted
line right here.
Essentially, what we see is, when fasting,
it drops down but, once we hit that 13- to
14-hour mark, it hits a low but then it rebounds
slightly but then it rides out at a new low
This is so powerful for overall health because
we know that, if we keep that insulin level
low, keep inflammation low in the body, we
can keep the fat storage in the body low and
it offers a really powerful health benefit.
By fasting and doing intermittent fasting
on a daily basis, you’re essentially going
to find that your insulin level stays much
lower than those who don’t.
Next, here on our list is going to be free
Now, free fatty acids represented by this
black line right here.
Now, free fatty acid is essentially what that
means is that, when we’re fasting, what
happens is we start burning the fat on our
body for energy.
What happens is lipolysis occurs.
As lipolysis occur, starts breaking that fat
around your waist, fat on your arms, the visceral
Essentially, what happens is releases all
those free fatty acids into the body so that
they can be used for energy.
What we find is that at the 12-hour mark,
the free fatty acids just skyrocket.
Right at the 13-, 14-hour mark, they peak
and then slowly drop back down.
What see follow suit there, though, is the
Once those free fatty really take off, the
blood ketones skyrocket up and they continue
to rise throughout that fast.
Now, here’s the thing that makes it so powerful.
We know that at the 12-hour mark is where
most of this starts.
Between 12 and 16 hours, essentially what’s
happening is you just really change from a
sugar burning individual to a fat burning
That means that you are burning that fat on
your body for energy.
Between the 12- and 16-hour marks, we have
massive physiological changes that are occurring.
Once we hit that 16-hour mark, most of them
have just kind of steadied out.
The good news is that, if you really want
to get the benefits of fasting, you have to,
at least, be hitting those 16 hours but the
good news is that the 16 hours is very powerful.
Some people look at one meal and they think
that that might be the only way to get the
real benefits of fasting but the 16 and 8
is super powerful.
Now, if you’re someone who is trying to
get away with like twelve or fourteen, it’s
not nearly as powerful because we can see
that a lot of these changes are these physiological
changes are occurring during that time but
haven’t really met their peak state where
they’re going to offer you the best benefit.
When we look at the best hours for intermittent
fasting, 16 and 8 is really powerful.
Simply because for 1) it’s very sustainable
and 2) it’s very easy for people to get
If you want really want to maximize your benefits,
you can do one meal because, essentially,
what’s going to happen is you’re going
to be able to ride out all these amazing changes
that happen in the body over that 16-hour
You’re going to be able to ride that out
for another 6 to 7 hours and that is powerful
When we look at this, this is really what’s
happening at a physiological level when we
are doing intermittent fasting or one meal
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