Why Keto Is More Effective With Intermittent Fasting

Jun 7th, 2019

Its impossible to scroll through your social feed without hearing someone tout the benefits of a keto diet. But if you really want to kick it up a notch and boost those fat-burning results, you might want to consider adding intermittent fasting to your low-carb regimen.

Tons of celebs are jumping on the intermittent fasting keto bandwagon, and for good reason. The two work hand in hand to accelerate weight loss, not to mention stimulate lots of other performance-boosting benefits.Fasting is an extraordinary tool for improving your biology. Its free. Its universally accessible. Its adaptable. Its the reason its always been a major part of the Bulletproof Diet.

Read on to find out why keto and intermittent fasting (IF) are the hottest power couple in Hollywood right now, why Bulletproof promotes them both, and how you can make the combined eating style work for you.

Related: What Is Intermittent Fasting? A Complete Beginners Guide

Its astounding how much benefit you can get just from skipping a couple of meals. Intermittent fasting does all kinds of good for your body. Here are seven of its benefits:

Eating all your meals in an 8-hour window (say, eating between noon and 8PM, and fasting the other 16 hours a day) causes significant weight loss without counting calories.[1] While this type of intermittent fasting causes weight loss no matter what people eat, research shows that people who do it in a healthy manner lose twice as much weight (7% vs. 3% of their body weight) as those who fast while still eating junk. So its still important to follow a high-performance diet like the Bulletproof Diet while you fast.

Worried about losing muscle if you fast? Maybe this will put your concerns to rest: a single 24-hour fast increased human growth hormone (HGH) by 2000% in men and 1300% in women.[2] HGH plays an integral role in building muscle. Boosting your levels this high will have huge effect on your physique. Research shows that higher levels of HGH leads to lower levels of body fat, higher lean body mass and improved bone mass.[3]

HGH also drives muscle protein synthesis, which speeds up repair and helps you recover faster from a hard workout or an injury.[4]

HGH lowers naturally as you age. But when subjects were given HGH supplements, not only did lose fat and build muscle, their skin thickness improved making it stronger and more resilient to sagging and wrinkles.[5]

Fasting ramps up your stem cell production.[6] Stem cells are like biological playdough your body turns them into any kind of cell it needs and uses them to replace old or damaged cells, keeping you younger on a cellular level. Stem cells are great for your skin, joints, old injuries, chronic pain, and more. You can try stem cell therapyor you can just fast.

Fasting helps you build a better brain, too. Intermittent fasting increases a protein in your brain called BDNF that researchers have nicknamed Miracle-Gro for your brain.[7] BDNF improves learning and memory and can help you forge stronger neural pathways, making your brain run faster and more efficiently, which is especially important as you age.

Autophagy is spring cleaning for your cells. Its Latin for self-eating, which is spot-on: when autophagy turns on, your cells sift through their internal parts, get rid of anything thats damaged or old, and install shiny new versions.[8]Autophagy is like a tune-up for your car: afterward everything runs more smoothly. It reduces inflammation and even boosts longevity. Intermittent fasting triggers, to quote researchers, profound autophagy, especially in your brain.[9]

Intermittent fasting decreases oxidative stress and body-wide inflammation markers.[10] Inflammation is one of the biggest drivers of poor performance, aging and disease.[11] Keeping inflammation low will increase your longevity and help your body run better.[12]

Related: Forget Juice Cleanses. Autophagy Is the Real Way to Detox Your Body

Intermittent fasting is like a broad-spectrum upgrade for your body. The fact that your biology responds to fasting by getting stronger makes sense from an evolutionary standpoint: its precisely when youre short on food that you need to be running at your best, to increase your chances of finding something to eat in order to survive.

Theres one major drawback to intermittent fasting: You can get unstable blood sugar, if youre eating a lot of carbs.

If you try intermittent fasting with a higher-carb diet, your blood sugar will rise and fall meaningfully throughout the day. Itll be higher after you feast, then will gradually decline as you get deeper into your fast. Unstable blood sugar brings additional challenges to fasting:

If your blood sugar is yo-yoing throughout the day, youre never going to feel stable, dependable energy, which makes fasting quite difficult. This is where a ketogenic diet comes in.

On a keto diet, you stop eating carbs and replace them with plenty of fat. After a few days of eating very few carbs, your body becomes efficient at burning fat for fuel. You walk around in fat-burning mode all day, enjoying a few benefits unique to keto.

Download your free Keto Recipes for Beginners ebook & Keto Meal Plan

Fasting is an extraordinary tool for high performance. There are a bunch of different ways to do keto intermittent fasting:

Most folks do well with daily 18-hour fasts, but the other choices may work better for you. Experiment and see how you feel.

Intermittent fasting and keto are the perfect pair. If you want to make both of them even easier, try Bulletproof Intermittent Fasting, which incorporates Bulletproof Coffee into your fast for increased mental clarity and even less hunger.

And if you want to get started on keto, check out this complete beginners guide to a ketogenic diet.

Try combining keto and intermittent fasting and see how you feel. For more tips and hacks on bolstering your performance, sign up for our newsletter below.

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Why Keto Is More Effective With Intermittent Fasting

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