Ben Greenfield: The Truth About Fasting (Here’s What Actually Happens)

ByLongevity Notes Editorial
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Peer-Reviewed Research
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Ben Greenfield

Video Summary · April 1, 2026

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Key Takeaways

  • Daily intermittent fasting: Fast for 12-16 hours daily (e.g., finish dinner at 8pm, eat next at 8am).
  • Monthly 24-hour fast: 1-2x/month, fast from dinner to dinner (e.g., Saturday dinner to Sunday dinner).
  • Quarterly Fasting Mimicking Diet (FMD): 4x/year, do a 3-5 day fast with 500-800 calories/day, low protein, focusing on juices, bone broths, and hydration.
  • Prioritize hydration: During fasts, drink water, electrolytes, and bone broths to maintain energy and minerals.

Supplements & Protocols Mentioned

  • Electrolytes: Supplement during fasts to maintain balance.
  • Multivitamins: Take during extended fasts (e.g., FMD) to support nutrient intake.

Notable Quotes

“When you fast for longer than 16 hours, that’s where a lot of the cellular clean up and longevity benefits start to kick in.”

Bottom Line

Implement a tiered fasting approach: daily 12-16 hour fasts, monthly 24-hour fasts, and quarterly 3-5 day FMD cycles for cellular cleanup and longevity benefits.

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Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.

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