So I am interested in an EF.
I currently IF 16/8 everyday some time hit 21hrs.
Do I need to avoid exercise?
I have enough body fat so I am not concerns about that. I weight 227lbs and I am 5’10 my BMI is high.
So could someone here give me the basics?
Do I still take supplements? CoQ10? Fiber?
Thank you all for your help!
I drink black coffee, tea, and water. I take in a lot of salt, use magnesium oil. Used to do aerobics, but now do nothing. Weight lifting in particular is tough for me even to get to a 16:8 day, let alone an extended fast.
I did an 80+ hour one last week. I did all my usual walking, housework, etc.
I took my electrolytes as per normal, that was it. #fibreisoverrated
Salt and other electrolytes are absolutely key for me.
I like to use sports electrolyte supplements in pill form since I don’t like flavoured water - makes me want to eat, even green tea does that for me and I stopped ‘grean tea fasting’ when I figured it out.
Just be careful you don’t get one with dextrose in it. This is mine and I have a salt tablet too, but they can be a bit hard on the stomach, so I drink them with plenty of water.
Don’t think you want fiber, don’t know about CoQ10. BCAAs do have a small insulin response and technically you aren’t fasting in this case, but probably aren’t going to upset the apple cart.
I don’t work out. I can go for gentle jogs for maybe a couple of miles, but without taking in protein I find DOMS and recovery last a lot longer and I don’t see a reason why I’d be gaining. I feel pretty weak and I get out of breath fast and my heart rate is faster. Weights feel heavier, so I can’t get a decent workout anyway. I also find my electrolytes get out of balance, which is half the trouble, so I might find myself waking up at night with restless legs, low blood pressure or just insomnia.
I’m not fully fat adapted at this point though, and I have to work at maintaining my blood pressure while fasting. I never felt the need to fast the last time I was fat adapted but I’m looking forward to seeing it it’s easier and if I can run at least. I fell off the wagon and I’m currently fasting as a kick start back into it, also it’s a bit of a spiritual thing for me as well.
You’ll be different probably, and I hope you don’t have the difficulty I do, it’ll be fun finding out I’m sure. 
Try a couple of days on just water … see how it feels, you can always stop it and eat. 
If you’re going great you might want to add a day or two.
I’ve done three 5-day water only fasts and found the occasional sprinkle of salt was helpful to stop cravings or headache. Most of the time I felt perfectly normal.
Because I’m a lazy depressed ADHD bastard who rarely leaves my house, I do all of it 
Like others have said; electrolytes are important. Beyond that, it’s personal preference and how long you’re planning to fast.
Other than salt, I don’t take anything when I fast, but I generally cap out at 5 days. I haven’t been able to get past the mental game that seems to come in pretty strong for me at day 4.
I wouldn’t worry about fiber. After a couple days you’ll be good and… flushed anyway. Plus, I’m not a believer in the necessity of fiber anyway.
A lot of people love exercising fasted, but play it by ear. If you’re feeling good, go for it. If at any point you’re feeling not well, EAT
