My last post actually didn't get lost in the shuffle. I'd deleted it. Homer had already posted a good article and Bucky has more experience, so I decided I didn't want to monopolize the Random Thoughts thread. But I guess I'll post it now:) https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting The article also cites its claims. For the Youtubers, I've been watching Dr. Eric Berg and Thomas DeLauer.
What I've been reading: 1. Any calories, including many vitamins and sugar-alcohols, break the fast. So no diet sodas and multivitamins. 2. Post-fast meal should be a small serving of lean protein and just that. Then eat a normal meal 1-2 hours later. 3. Caffeine is fine during a fast. 4. Headache? Same when you start keto, it's typically a lack of sodium. Have some salt (also doesn't break a fast). 5. Fasting lowers gut flora, so a pre-biotic like asparagus is a good vegetable for your first real meal. Non-fast-breaking supplements/vitamins (not required) 1. tyrosine. helps energy and cognitive focus. 2. Thiamine. Helps a body process the post-fast meal. 3. Creatine. Energy if you're lagging during exercise. 4. Potassium. Mostly only necessary if you are cramping during exercise. 5. Magnesium. De-stresses muscles and mind some. Kinda takes the edge off. If you want a fast-approved pre-workout, DeLauer recommended beta-alanine and citrulline malate.