24 Hour Anabolic Fasting Survival Guide

24 Hour Anabolic Fasting Survival Guide

Yesterday I decided to complete a full day of Anabolic Fasting.

Typically, I’d follow the 16/8 fasting approach in the Anabolic Eating protocol.

However, I wanted to mix-it-up and fast for the full 24 hours… 

My wife and I enjoyed a “cheat day” at one of our favorite pizza-spots, a bunch of chocolate chip cookies, and a few other tasty snacks the day before, so it seemed fitting.

And further, in this article, I’ll give you a few tips that helped me manage my fast without going insane or hearing my stomach growl every few minutes. 

Hopefully, this article will lower the intimidation factor of a full day of anabolic fasting so you can feel confident and prepared when you give it a shot yourself. 

Before I share my experience, here’s why fasting for 24 hours is something every man should do:


1 – Quick Boost in Growth Hormone & Testosterone

Growth hormone and testosterone are every man’s favorite hormones. 

After all, there’s nothing more potent for increasing muscle growth, burning fat, and boosting sexual performance than these two hormones.

Not to mention there are plenty more men’s health benefits that come with an increase in these two hormones. 

Good news is 24-hour anabolic fasting can help you increase both. 

All you have to do is, well, nothing.

Just have a little bit of willpower and mental fortitude to get you through a full day without food and you’re set. Here’s some incentive…

This study shows short-term fasts of 24 hours induced growth-hormone levels by a whopping 2,000%.

So… growth hormone injections or Anabolic Fasting? I think I’ll stick with Anabolic Fasting. Yet it gets better.


Anabolic Fasting is a great trick to boost testosterone levels also. 

In this study, (LH) luteinizing hormone, the direct precursor to testosterone increased 67% in men following a short Ramadan Fast for about 16 hours…

Researchers also recorded a 180% increase in testosterone in patients. 

Talk about the ultimate testosterone hack… and it’s so powerful even obese men can experience the anabolic benefits.

I go over how to fast in detail along with the types of foods you should eat when breaking your anabolic fast in my Anabolic Eating course.

2(a) – Simple Weight Loss or Maintenance

Weight gain and weight loss are dependent on calories. 

If you eat at a caloric surplus you gain weight. 

Eat at a caloric deficit and you lose weight. 

Although you can still gain weight with anabolic fasting… it’s primarily used for maintenance or fat loss.

Really, it adds simplicity to weight loss in the overly complicated “fat loss industry.” 


After all, you’re cutting calories for an entire day… which could be upward of two, three, four-thousand calories depending on your typical daily intake. 

I recommend anabolic fasting for two days per week if your goal is fat loss.

You can’t beat the “black and white” of eating on Anabolic Eating days and fasting on Anabolic Fasting days. It’s too easy.

And not only are you placing your body in a weekly caloric deficit, you’ll also enhancing fat burning as well.

According to this study, when fasting your insulin levels decrease significantly. Lower levels of insulin facilitate fat loss.

Pro Tip: The best time to utilize an anabolic fast is after a “cheat day.”

So instead of depriving yourself during work parties, holiday get-togethers, or a day out with the family in the city, you can eat all the foods you enjoy and plan on intermittent fasting for 24 hours the next day.

For example, if you’re someone who typically goes out to the sports bar with his buddies on a Saturday night…

Drinks a few beers. Enjoys a few orders of hot wings. And finishes off the night with a fudge-layered chocolate-covered brownie… Sunday would be a great day for a 24 hour fast.


And get this…

The lower your body fat, the higher your testosterone.

So using the 24-hour Anabolic Fasting approach can help you lose weight, therefore gaining testosterone and improving your manhood. 

2(b) – Burn More Belly Fat During Exercise

Fasting provides some unique frontal fat burning benefits… specifically the belly. 

Truth be told, I like to workout in a non-fasted state. Basically, I like to have some carbs in my system so I get more of a pump. I also feel a bit more energized. 

However, if you want to shrink your waistline, this is a great way to do it. 

Studies show that exercising in a fasted state increases lipolysis and fat oxidation rates.

Meaning, you burn more fat by using fat as energy during your workout.

And check out this belly-burning hack…


Research shows fasting increases blood flow to your abdominals.

Did you know one of the reasons belly fat is so hard to lose is because of limited blood flow to your midsection?

Well, now you do… which is great news is burning belly fat is a primary goal of yours. 

However, if you’re someone who would rather focus on building muscle, I’d recommend breaking your fast before training. 

Why? Because fasted training increases muscle breakdown rates.

Which makes Anabolic Fasting perfect for a “rest day” from the gym.

For example, I didn’t exercise at all on Sunday. I was fasting the entire day. I waited until Monday after my first meal.

Pro tip: Know your physique goal and adjust your Anabolic Fasting schedule accordingly. Or you could follow several other fasting techniques in the Anabolic Eating protocol. 

3 –  Removes Excess Estrogen

Fasting induces a process called autophagy

This is when excess estrogen and toxins are removed from your body’s cells. 


Consider it a 24-hour estrogen flush… and obviously, as you remove xeno-estrogenic toxins from your system, your testosterone levels will also improve.

This could also lead to improvements with reversing gynecomastia (man boobs), defending against erectile dysfunction, and other symptoms like low energy levels and muscle loss.

4 – Boost Mental Performance and Brain Health

Want the anabolic advantage at the office?

You know… pass up those other, “non-fasting” guys and move up the corporate ladder? 

Well, nothing beats great work ethic and efficiency, however, fasting can give you a nice mental-edge strutting into the office on Monday morning. 

Performing a 24-hour anabolic fast just two times per week has been shown to increase neural pathways and lower the risk of Parkinson’s disease.

Neuroscientist, Mark Mattson, from the National Institute on Aging, says fasting improves cognitive function, increases stress resistance, reduces inflammation, and increases the production of proteins in the brain which grows and strengthens the connection between neurons.

He also claims 24-hour fasting can help grow new nerve cells from your stem cells.

Basically, you’ll feel more focused and become a sharper thinker.

The middle of the week may be a good time for a 24 hour fast as well if boosting your work performance is a priority.

You’re starting to get the hint, right?

Anabolic fasting is a solid strategy for improving your all-around manhood.

So how do you “survive” a 24 hour fast?

Here’s what I did…

My 24 Hour Anabolic Fasting Routine
(and tips)

8:30 P.M. (Saturday night)

After the pizza, cookies, and a few other treats… along with a healthy plate of chicken breast topped with zucchini and tomatoes drizzled with olive oil and cooked in butter I decided to start fasting at 8:30 pm.

Reason why… If I stopped eating at 8:30 pm, I could start eating again at 8:30 pm the next day.

Basically, I didn’t want to go to bed hungry the next night. I won’t be able to sleep.

Sleep is vitally important for testosterone levels.

Yet that’s for a different article, a different time.

With that said. Strategically plan your 24-hour fast, okay?

Pro Tip: Eat a lot of food before you begin your fast. You want to feel as full for as long as possible.

A big meal a couple hours before bed may have you still feeling satisfied come morning. Making your 24-hour fast easier to manage.

7:00 A.M. (Sunday morning) 

Woke up the next day around 7:00 am. So by the time I was up I’d already hashed-out a cool ten hours of fasting. 

Which leads me to this Pro Tip: Sleeping for 8-10 hours makes your 24-hour anabolic fast a whole lot easier. 

I mean, the longer you sleep… the less time you spend temped to eat some food, right?

Upon waking my wife fired-up the coffee pot while I chugged down 16 oz. of ice-cold water and creatine monohydrate. 

Creatine monohydrate is a zero-calorie supplement. Meaning, it’s acceptable to consume when fasting. 

Pro Tip: Don’t get the “fancy” creatine. It’s all over-hyped marketing. Creatine monohydrate will do. This cost me $19 and I typically get 6-12 months out of this…

Here are a few reasons I love creatine…

For one, it’s most likely the #1 researched sports performance supplement. So it’s backed by tons of studies which show how creatine increases strengthimproves cellular hydrationinduces lean muscle gains, and stunts fatigue

Creatine also boosts testosterone levels by converting testosterone into a more bio-available form called dihydrotestosterone (DHT) which is up to ten times the potency of testosterone.

Hint: DHT is the strongest androgen in the male body… so more of it is a VERY good thing.

In fact, this study shows a 56% increase in DHT all thanks to creatine monohydrate supplementation.

So supplementing with creatine during your 24-hour anabolic-fasting day is a good idea. 

I’ll take 5 grams in the morning with my cup of water.

I’ll also enjoy a warm cup of black coffee.

(This is my “bread and butter” when fasting… a cup of medium roast in my favorite mug and a big glass of water)

Coffee is like my best friend during a fast. 

Not only does it curve my appetite… but it gives me a kick of energy. 

And if you decide to get in an easy workout… caffeine before a workout has been shown to boost t-levels by 12%.

However, don’t get too attached. 

Too much caffeine can increase cortisol levels… which tanks your testosterone. 

And if consumed too late in the day can screw up your quality of sleep. 

Which is why I recommend having a cup or two in the morning and one more in the early afternoon. 

Leave yourself 8-10 hours without caffeine before bedtime.

Pro Tip: If you don’t drink coffee, tea works just fine.

10:30 A.M. 

My wife and I headed to church…

Which is great for me when fasting. 

Not only do I get my spiritual-side “fed” but I’m NOT thinking about food.

Now, going to church may not be your thing… however this leads me to an important tip…

Stay active and somewhat busy.

(Yardwork, like mulching, mowing the lawn, moving cement blocks, or chopping wood is fantastic workouts during a 24-hour fast.)

And they keep your mind distracted from the temptation of food. 

Which can be the hardest part.

If you’d rather relax than be active…

Write. Go for a hike. Play with your kids. Read a book. Take a nap. Have sex. All will do just fine to pass the time. 

12:30 P.M.

I’m eight-hours away from breaking my fast.

At this point, I’ve drunk over half a gallon of water.

Will most likely reach a gallon or more by the end of the day (which is what I try to do every day, anyway). 

Pro Tip: Be sure to drink TONS of water… even when you’re not hungry. 

Just keep filling up and you’ll ward off the stomach growls.

I also filled my time with more enjoyable distractions.

Mostly journaling… and writing up this post for you. 

I enjoy writing. Hours can go by and I couple of hours have flown by. 

Find YOUR enjoyable distraction. 

It’ll make your 24-hour fast much easier. 

4:30 P.M. 

Okay… starting to daydream about dinner at this point.

This is where you should scroll back up the page and read about the benefits of a 24 hour anabolic fast. 

Because you’re almost there and the results are all yours in just a couple of hours. 

At this point, you could break your fast and STILL benefit from the 20 hours of fasting. 

But I’m one of those “all or nothing” guys. 

So I end up sticking it out for a little longer.

I was pounding water like a madman just to avoid the “empty feeling” in my gut. 

Which, I forgot to mention, you could also add in one of those zero-calorie flavorings to your water if you want. 

I don’t trust the stuff so I don’t use it. But I thought I’d throw it in as an option.

8:30 P.M. (end fast)

It’s time to eat!

This last hour had to be the hardest for one reason… 

I couldn’t escape the smells of my wife and mother-in-law whipping-up a delicious trout dinner in the kitchen with some mixed vegetables and potatoes lathered up in grass-fed butter. 

Talk about a testosterone-boosting meal to break into Anabolic Eating mode. 

Overall, the 24-hour fast isn’t as difficult as you may think. 

And a full 24 hour fast isn’t your own option. You can check out more fasting options (and a complete, done-for-you nutrition strategy) in my Anabolic Eating course.

I know, shameless plug. But hey, the course works.

And what coach doesn’t want to give his team the best game plan to win?

Here’s to your Anabolic Fasting. *raises 14th cup of water for the day* 

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