Fasting Schedule Benefits Under Ideal Conditions
This table evaluates fasting schedules purely by biological benefits, assuming perfect compliance and optimal protein/nutrient intake. Ratings focus on longevity mechanisms like autophagy, senolysis, and metabolic health.
Key Findings:
- 🔥 Autophagy/Senolysis: Peak at 20+ hours (23:1 > 20:4), but require protein-sparing strategies.
- ⚡ Metabolic Health: 16:8 and 18:6 optimize insulin sensitivity without extreme stress.
- ⚖ Trade-off: Fasts beyond 18 hours challenge muscle preservation even with high protein.
| Schedule | Health/Longevity | Autophagy | Senolysis | Metabolic Flexibility | Notes |
|---|---|---|---|---|---|
| 23:1 (OMAD) | 8 | 9 | 8 | 7 | Peak autophagy/senolysis; muscle loss risk without 40g+ protein in one meal. |
| 20:4 (Warrior) | 9 | 8 | 7 | 8 | Near-maximal autophagy with better nutrient timing. |
| 18:6 | 9 | 7 | 6 | 9 | Best balance: autophagy + muscle/energy preservation. |
| 16:8 | 10 | 6 | 5 | 10 | Gold standard for human longevity data. |
| 14:10 | 7 | 4 | 3 | 7 | Mild benefits; suitable for maintenance. |
Critical Notes:
- Protein matters: Longer fasts require ≥1.6g/kg protein in eating windows to prevent muscle loss.
- Autophagy plateaus: Daily 23:1 isn’t proven superior to occasional 24+ hour fasts for longevity.
- Individual variability: Women, athletes, or metabolically compromised individuals may need modified approaches.
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