The Exact Fasting Protocol Dana White Used for his 80lb Fat Loss

Title: How to Implement a Fasting Protocol for Fat Loss and Muscle Maintenance

Step 1: Understand the Fasting Protocol

• Dana White followed an 86-hour fast with the first 24 hours being water-only, followed by bone broth for the remaining days.
• The focus was on longevity, but you can adapt this for fat loss and muscle maintenance.

Step 2: Consider Monk Fasting

• Monk fasting involves a 36-hour fast, where gluconeogenesis increases after 16-18 hours, leading to fat oxidation.
• Around 30 hours, gluconeogenesis declines as ketones are produced, aiding fat loss.

Step 3: Incorporate Bone Broth

• Bone broth can be beneficial post-fast but limit its consumption to maintain the fasting benefits.
• Bone broth aids gut motility but may disrupt fasting benefits if consumed in excess.

Step 4: Include Resistance Training

• Resistance training during fasting can help maintain muscle mass and enhance fat loss.
• Focus on adequate stimulus and protein intake to support muscle protein synthesis.

Step 5: Optimize Protein Intake

• Consume a combination of fast-absorbing and slow-absorbing proteins after fasting to support muscle synthesis.
• Balancing protein intake can enhance the benefits of fasting for fat loss.

Step 6: Manage Carbohydrate Intake

• Keep carbohydrates low for 24 hours post-fast to prevent a hyperglycemic effect and maintain fat mobilization.
• High protein and low carbohydrate intake post-fast can optimize fat loss benefits.

Step 7: Incorporate Zone 2 Cardio

• Engage in Zone 2 cardio post-fast to utilize fat stores for energy.
• This type of cardio can further enhance fat loss when combined with fasting and resistance training.

Step 8: Monitor Caloric Deficit

• Avoid excessive caloric deficit post-fast to prevent metabolic slowdown.
• Balance caloric intake to offset the deficit created during fasting and prevent metabolic adaptation.

Step 9: Maintain a Realistic Approach

• Tailor the fasting protocol to suit your body composition goals while being mindful of sustainability.
• Adjust fasting duration, protein intake, and exercise based on your individual needs and preferences.