Why Thomas Delauer Changed His Mind & Quit 16:8 Fasting — Key Takeaways
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Why Thomas Delauer Changed His Mind & Quit 16:8 Fasting
Jay Feldman Wellness29mOct 7, 2026
Watch the originalFasting fewer times per week but for longer durations (20–22 hours) may not reduce stress compared to daily 16:8 — longer fasts amplify cortisol, lower thyroid, and the autophagy benefits are unproven in humans.
Key takeaways
Alternate-day fasting (24h) raises cortisol and lowers T3 even after 6+ months
Alternate-day fasting (24h) raises cortisol and lowers T3 even after 6+ months
- Studies on alternate-day fasting show disrupted cortisol rhythm and lowered T3 persisting beyond 6 months.
- These effects do not resolve with adaptation, contrary to common claims that the body adjusts.
Autophagy is triggered by stress and damage, not a stand-alone indicator of health
Autophagy is triggered by stress and damage, not a stand-alone indicator of health
- Autophagy increases in chronic diseases, oxidative damage, heavy metal exposure, and psychological stress.
- Damaged proteins already trigger autophagy; impaired clearance is from low ATP and mitochondrial dysfunction, not lack of signaling.
Calorie restriction lifespan extension in rodents is confounded by ad libitum-fed controls
Calorie restriction lifespan extension in rodents is confounded by ad libitum-fed controls
- Control animals fed ad libitum overeat and have artificially shortened lifespans, making the restricted group look better by comparison.
- In some studies, methionine restriction alone—without calorie reduction—produced the same lifespan benefits.
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In this video
- 1mThomas DeLauer’s new approach to fasting: does it actually make sense?
- 6mshould we try to increase autophagy for better health?
- 11mare longer fasts better than daily intermittent fasting? do they improve insulin sensitivity?
- 18mthe best way to increase autophagy
- 26mwhat to do if fasting makes you feel better
“Between 18 and 20 hours, you're getting deeper autophagy, more significant insulin sensitization, and a genuine metabolic reset.”
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