Longevity Ninjas

Fasting: Intermittent & Extended Fasting

Intermittent and extended fasting — beginner guides, time-restricted eating, benefits, what breaks a fast, muscle concerns, and who should not fast.

• Fasting and Muscle

  8 min read

  The biggest concern about fasting is muscle loss. The reality is more nuanced — short-term fasting, combined with resistance training and adequate protein, p…

• Fasting Benefits

  9 min read

  Fasting triggers a cascade of metabolic, hormonal, and cellular changes that few other interventions can match. Here's what the research actually shows — fro…

• Fasting Mistakes

  7 min read

  Fasting is simple in concept but easy to get wrong in practice. These are the most common mistakes that sabotage results, cause unnecessary discomfort, or ma…

• Intermittent Fasting for Beginners

  9 min read

  Intermittent fasting (IF) is one of the simplest and most effective health strategies you can adopt. Rather than changing what you eat, you change when you e…

• Time-Restricted Eating

  7 min read

  Time-restricted eating (TRE) aligns your food intake with your circadian rhythm. Research by Dr. Satchin Panda and others shows that when you eat may be as i…

• What Breaks a Fast

  7 min read

  'Does X break my fast?' is the most asked fasting question. The answer depends on your goal — autophagy, fat loss, or insulin management each have different …

• Who Should Not Fast

  6 min read

  Fasting is a powerful tool, but it's not for everyone. Certain medical conditions, life stages, and psychological factors make fasting inappropriate or poten…