Fast This Way
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
Dave Asprey's 2021 book on fasting, sold under the line that you should break the rules, not the fast. It covers intermittent windows and longer fasts alongside the fat-assisted version he has pushed since The Bulletproof Diet, where a butter and MCT coffee stands in for breakfast. His site runs a companion fasting challenge that it says more than 60,000 people have completed.
Who backs it
Sorted by strength of stance
- Dave AspreyRecommends
Biohacker · Bulletproof Coffee
His fasting book, pitched as breaking the rules rather than the fast. His site says he was fasting years before it was fashionable and that anyone drinking his coffee for breakfast has been doing a version of it already.
Source: Dave Asprey: Fast This Way Challenge
Aimed at the same thing
Other entries filed under longevity or energy.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 44 stacks: 13 do it, 0 recommend it, 8 have discussed it - HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 12 of 44 stacks: 5 do it, 2 recommend it, 5 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 44 stacks: 5 do it, 0 recommend it, 1 have discussed it
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