World’s Easiest FAST to Lower Insulin, Cortisol & Belly Fat

Summary

Ben Azadi presents an overnight fasting approach that focuses on ending food intake earlier in the evening rather than skipping meals throughout the day. He argues that late snacks restart the fasting period and that eating close to bedtime may affect overnight blood sugar, fat use, and cortisol rhythms. He also cautions that the research discussed in the video is limited and does not establish how these effects accumulate over time.

Key Strategies and Self-Care Tips

• Set a “kitchen closed” time: Aim to finish eating about three hours before bedtime. For example, if you go to bed at 10 p.m., finish eating by 7 p.m. Snacks and drinks with calories count as food.
• Start gradually: Begin with a 12-hour overnight fast, such as 7 p.m. to 7 a.m. If it feels comfortable and you sleep well, consider gradually extending it to 14 hours or, for some people, 16 hours. The speaker emphasizes consistency over pursuing the longest possible fast.
• Prioritize sleep: Keep a regular bedtime and aim for adequate, quality sleep. The video cites a small study in which participants on the same calorie-restricted diet lost a similar amount of weight, but those with less time in bed lost a smaller share as fat and more as muscle.
• Make dinner satisfying: The speaker suggests building the meal around:
  • 30–50 g of protein, such as eggs, chicken, salmon, or steak
  • Non-starchy vegetables
  • Healthy fats, such as olive oil or avocado
  • Optional whole-food carbohydrates at the end of the meal
• Take a short walk after dinner: The speaker recommends a 10-minute walk, saying muscle activity can help muscles take up blood sugar.
• Support a restful evening: Dim the lights, put away devices, and keep the bedroom cool and dark. Brushing and flossing after dinner may also help discourage later snacking.
• Choose fasting-period drinks carefully: The speaker lists water, sparkling or mineral water, unsweetened tea, and black coffee as options. He says collagen, protein, and alcohol break a fast, and notes that alcohol may impair sleep. He also describes small amounts of MCT oil or cream as “safe,” though these contain calories and would not count as a strict calorie-free fast.
• Have a morning routine: The speaker suggests drinking water, getting daylight, and moving around.
• Be cautious with supplements: The video includes a sponsored promotion for a magnesium product and mentions vitamin D3/K2. The speaker advises checking vitamin D levels and consulting a doctor before taking supplements if you have kidney problems or use prescription medication.
• Seek medical guidance before changing your fasting routine if you are pregnant or breastfeeding, take medication—especially insulin—or have a medical condition. The speaker also advises starting with a modest fasting window and trying it for a couple of weeks before extending it.

Research Discussed

• A study of 20 healthy adults compared earlier and later dinners. The speaker reports higher blood sugar and lower overnight fat burning after the late dinner, while noting that the study was an overnight test and its longer-term implications are uncertain.
• A small study of eight men with prediabetes and insulin resistance compared eating schedules. The speaker says the earlier, shorter eating window improved several metabolic markers, but emphasizes that the study was small and its schedule may not suit everyone.
• A study of 10 overweight adults compared shorter and longer time in bed during calorie restriction. The speaker reports differences in fat versus muscle loss and hunger, while acknowledging the study’s small size and short duration.

Presenter and Sources Mentioned

Ben Azadi is the presenter. The video also mentions Johns Hopkins University, the researchers and participants in the three studies described above (not individually named), MyoScience Optimized Magnesium as a sponsor, and Prime Human, the presenter’s forthcoming book.