20 Hour Intermittent Fasting: Transform Your Health with Warrior Diet

20 Hour Intermittent Fasting: Transform Your Health with Warrior Diet


The 20 hour intermittent fasting method may be a great alternative, if you are feeling a bit weary from the never-ending marathon of diets that don’t seem to work.

Have countless hours at the gym left you exhausted rather than exhilarated, yet without those coveted weight loss results? Trust me, I’ve walked in these same shoes—obsessively tracking calories and pushing through tough workouts, only to feel like there’s little payoff.

But guess what? Research indicates there may be another approach worth exploring: 20 hour intermittent fasting.

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This simple but powerful method is not just about reshuffling your eating schedule—it can potentially transform your whole health and wellness journey.

So come on; together let’s discover this intriguing world of intermittent fasting where timing isn’t everything…it’s the only thing!

Key Takeaways

  • 20 hour intermittent fasting can improve body composition by stimulating processes like autophagy and ketosis, leading to better muscle quality and fat loss.
  • This fasting protocol enhances insulin sensitivity, which aids in blood sugar regulation and optimized calorie storage.
  • Intermittent fasting for 20 hours promotes cellular health through mechanisms like autophagy, increases the production of Human Growth Hormone (HGH), boosts Brain-Derived Neurotrophic Factor (BDNF), reduces inflammation, and enhances productivity.

Understanding 20 Hour Intermittent Fasting Method (Warrior Diet)

20 hour intermittent fasting, often known as the Warrior Diet or 20:4 diet, adapts a lifestyle where you fast for 20 hours and restrict your eating to just four. The idea first gained traction in the early 2000s when Ori Hofmekler popularized this regimen through his concept of “The Warrior Diet”.

He drew inspiration from ancient warrior lifestyles that revolved around long periods of fasting followed by short feasting windows.

During these extended hours of fasting, your body starts to produce ketones – signaling it has entered a state called ketosis. This metabolic state is beneficial because it means your body is using stored fat for energy rather than relying on glucose from recent meals.

Simultaneously, a cellular cleanup process known as autophagy gets activated. This mechanism helps repair cellular damage and reduces inflammation, contributing greatly to overall health improvement.

However, if you’re new to intermittent fasting, remember that during fasts only non-caloric drinks like coffee or tea are allowed; consuming any other foods or calorific beverages can break the fast.

Health Benefits Of Intermittent Fasting For 20 Hours

20 Hour Intermittent Fasting offers numerous benefits, including improved body composition, enhanced insulin sensitivity, cellular health improvements, increased Human Growth Hormone (HGH), boosted Brain-Derived Neurotrophic Factor (BDNF), reduced inflammation, and enhanced productivity.

young woman at the gym with a dumbbell in her hand

Eat lean proteins, such as poultry, fish, or plant-based options like tofu, to support muscle maintenance.

Improved Body Composition

Intermittent fasting for 20 hours a day contributes significantly to improving your body composition. It’s not just about shedding those extra pounds and fitting into smaller sizes; it’s also about enhancing the quality of muscle and fat in our bodies.

As we age, losing weight can become increasingly challenging due to natural changes in our metabolism.

Embracing a 20-hour fast regimen helps stimulate processes like autophagy and ketosis. Autophagy is a cell-level cleanup where your body gets rid of unnecessary or dysfunctional components, enhancing overall cellular health.

On the other hand, ketosis is a metabolic state that occurs during an extended period without food consumption—your body starts burning fat instead of glucose for energy.

The key benefit here lies in improved insulin sensitivity which ensures that sugar from your bloodstream effectively moves into cells where it’s used as energy—resulting in better blood sugar regulation and optimized calorie storage.

Increased production of Human Growth Hormone (HGH) may further support muscle maintenance while reducing excess body fat simultaneously under this regimen, leaving you feeling healthier regardless of age!

Enhanced Insulin Sensitivity

Improved insulin sensitivity is a major perk of the 20-hour intermittent fasting routine. Insulin, which controls blood sugar levels in your body, functions more efficiently when you do this particular diet plan.

Reduced risk of heart disease and diabetes are just some of the health benefits that arise from higher insulin sensitivity. This dietary habit can even transform your body composition positively by aiding weight loss and promoting lean muscle mass!

Don’t let age slow you down; make the most out of your golden years with enhanced insulin sensitivity through 20-hour fasting!

Cellular Health Improvements

Intermittent fasting for 20 hours directly contributes to the enhancement of cellular health. This process, known as autophagy, acts like an internal cleanup crew, removing damaged components within our cells and replacing them with new ones.

Ketone production increases during this long fasting window too. These energy-packed molecules not only fuel your body but also help rejuvenate your cells. The fast further supercharges insulin sensitivity in your body – a significant marker for robust cellular health.

So expect some extraordinary benefits including improved body composition and decreased risk of illnesses such as diabetes and heart disease by incorporating this eating pattern into your routine!

Increased Human Growth Hormone (HGH)

During a 20-hour fasting period, the body experiences an increase in Human Growth Hormone (HGH). This hormone plays a crucial role in improving muscle growth and recovery. With higher levels of HGH, you can expect enhanced metabolism, increased energy levels, and improved fat burning capabilities.

This increase in HGH promotes cellular health through a process called autophagy, where damaged components are repaired and recycled. To support lean tissue during fasting and aid in muscle growth, it is important to consume a balanced diet with sufficient protein during your eating window.

So don’t forget to prioritize nutritious meals that include protein-rich foods!

Boosted Brain-Derived Neurotrophic Factor (BDNF)

Intermittent fasting for 20 hours has been shown to have a positive impact on brain health by boosting the production of Brain-Derived Neurotrophic Factor (BDNF). BDNF is a protein that plays a crucial role in promoting the growth and survival of neurons in the brain.

Increased levels of BDNF have been linked to improved memory, learning abilities, and overall cognitive function. In addition, BDNF supports the production of new brain cells, which may contribute to enhanced brain function as we age.

By incorporating 20 hour intermittent fasting into your routine, you can potentially improve your brain health and support optimal cognitive function well into your later years.

Reduced Inflammation

Fasting for 20 hours can help reduce chronic inflammation, which is a major contributor to various health issues. Chronic inflammation has been linked to conditions such as heart disease, diabetes, stroke, and certain types of cancer.

By practicing intermittent fasting for 20 hours, you give your body a chance to lower the levels of pro-inflammatory compounds in the bloodstream and promote healing at a cellular level.

This can lead to improved overall health and reduced risk of developing chronic diseases.

Enhanced Productivity

The 20 hour intermittent fasting may significantly enhance productivity. By promoting cellular health and triggering the production of human growth hormone, fasting for 20 hours can improve cognitive function and focus.

The reduction of chronic inflammation during the fasting period can further contribute to enhanced productivity. Therefore, incorporating a 20-hour fast into your routine may not only have positive effects on your health but also help you stay more productive throughout the day.

Potential Drawbacks Of 20 Hour Fasting

There are some potential drawbacks to consider when undertaking a 20 hour fasting regimen. One concern is the risk of muscle loss if not done correctly. It’s important to ensure that enough protein is consumed during the eating window to support muscle maintenance and growth.

woman in red tank top standing on rock formation overlooking valley

It’s important to start gradually and slowly extend the fasting window until you reach 20 hours.

It is recommended to practice less intense forms of intermittent fasting before attempting the 20/4 plan, as it may be too challenging for beginners or those with certain medical conditions.

Symptoms of an unhealthy fast can include extreme hunger, headache, low energy, dizziness, and trouble focusing. To avoid these drawbacks, it’s important to listen to your body’s signals and make adjustments as needed throughout the fasting period.

Key Considerations For Women And Athletes

Different groups, such as women and athletes, may need to approach 20 hour intermittent fasting with some considerations in mind. Let’s explore:


Women over 50 can benefit from 20 hour intermittent fasting in various ways. It can help with weight management by improving body composition and increasing insulin sensitivity, which is particularly important for older women who may be more prone to weight gain and metabolic issues.

Fasting also promotes cellular health, increases the production of human growth hormone (HGH), and boosts brain-derived neurotrophic factor (BDNF), which supports cognitive function.

Intermittent fasting has been linked to reduced inflammation and increased productivity. To make the most out of a 20-hour fast, women should focus on consuming nutritious foods during their feeding window, plan meals ahead of time, stay hydrated, and consider taking vitamin or mineral supplements if needed.


As athletes, we can benefit from 20-hour intermittent fasting to improve our performance and overall health. This fasting regimen can help us achieve improved body compositionenhanced insulin sensitivity, and reduced inflammation in our bodies.

20-hour fasting also increases the production of human growth hormone (HGH) which aids in muscle recovery and repair. By aligning our eating patterns with our circadian rhythms, we can optimize the effects of fasting on our athletic performance.

Ideal Foods To Eat During A 20 Hour Fast

During your 20 hour fast, it is important to consume nutrient-dense foods that will support your overall health and well-being. Opt for nourishing options such as bone broth, organ meats, full-fat dairy, and nutritious supplements like beef organ supplements.

These foods provide essential vitamins and minerals to keep your body functioning optimally during fasting periods.

Bone Broth

Bone broth is an excellent choice to include in your diet during a 20-hour fast. It provides protein that supports lean tissue and muscle mass, which is essential for women over 50.

Plus, bone broth is low in calories and won’t disrupt your metabolic system. The best part? You can enjoy it during the day without interfering with the cellular process of autophagy that happens at night.

This nourishing elixir contains collagen, gelatin, and amino acids that promote gut health, reduce inflammation, and support overall well-being. So sip on some bone broth to stay satiated and reap its numerous benefits while fasting.

3 bowls of broth sitting on a cutting board surrounded by fresh vegetables and herbs

Consider incorporating bone broth, organ meats, and full-fat dairy products to promote cellular health.

Organ Meats

Organ meats, such as liver, kidney, and heart, are excellent choices to include in your diet during a 20-hour fasting period. These types of meats are rich in essential nutrients like iron, vitamin B12, and zinc, which can support healthy lean tissue and overall well-being.

Including organ meats in your meals can help ensure that you’re receiving important micronutrients that may be lacking during the fasting window. However, it’s crucial to remember that moderation is key when consuming these foods.

Excessive calorie intake during the feeding window can counteract the benefits of intermittent fasting. So make sure to enjoy organ meats as part of a balanced meal plan for optimal health benefits.

Full Fat Dairy

Full fat dairy is an ideal food to include in your diet during a 20-hour fast. It provides essential nutrients and helps keep you feeling satisfied throughout the fasting period.

Full fat dairy also plays a role in maintaining muscle mass and preventing muscle breakdown, which can be especially important for women over 50.

Plus, it is a good source of protein, calcium, and other vital vitamins and minerals that support overall health. By including full fat dairy in your diet, you can improve insulin sensitivity and support your weight loss goals.

So go ahead and enjoy some yogurt or cheese during your eating window!

Nutritious Supplements

I recommend incorporating nutritious supplements into your fasting routine, especially if you’re a woman over 50. These supplements can help ensure that you’re still getting the essential vitamins and minerals your body needs during the 20-hour fast.

One option is grass-fed, pasture-raised beef organ supplements, which are rich in nutrients like iron, B vitamins, and zinc. These supplements can support your overall health and provide additional benefits such as improved energy levels and enhanced immune function.

By adding these nutritious supplements to your fasting regimen, you can optimize your nutritional intake and support your well-being.

How To Optimize Your Feeding Window During 20-Hour Fast

To optimize your feeding window during a 20-hour intermittent fast, start by gradually easing into the fasting routine and experiment with different scheduling options. Focus on consuming nutritious whole foods, plan your meals ahead of time, and stay hydrated throughout the day.

Starting Gradually

I started my 20-hour intermittent fasting journey by gradually increasing the duration of my fasting periods. Instead of jumping right into a full 20 hours, I began with shorter fasts and slowly increased the time until I reached my goal.

This approach allowed my body to adjust gradually and made the transition much smoother. Starting slowly also helped me gauge how my body responded to fasting and gave me confidence to continue on this path.

As women over 50, it’s important for us to listen to our bodies and be mindful of any potential changes or challenges that may arise during fasting. By starting gradually, we can give ourselves ample time to adapt without overwhelming our systems.

Experimenting With Different Schedules

I have found that experimenting with different schedules is key when practicing 20/4 intermittent fasting. It’s important to find a schedule that works best for your body and lifestyle.

Start by gradually extending the fasting period each week, adding an extra 30-60 minutes until you reach the desired 20-hour fast. This allows your body to adjust slowly and reduces the chances of experiencing any negative side effects.

Once you’ve found a schedule that works for you, stick with it consistently to maximize the benefits of this fasting regimen. Remember, everyone’s body is different, so what may work for someone else may not necessarily work for you.

Focusing On Nutritious Foods

Choosing nutritious foods is essential when following a 20-hour fasting plan. Consuming a variety of whole foods that are rich in vitamins, minerals, and healthy fats can help support your overall health and well-being.

Include protein-rich sources such as lean meats, fish, eggs, or plant-based options like legumes or tofu to maintain muscle mass during the fasting period. Plus, incorporating bone broth, organ meats, and full-fat dairy products can provide important nutrients for cellular repair and rejuvenation.

Planning meals ahead of time with nutrient-dense ingredients ensures you are getting the necessary fuel your body needs without compromising the benefits of intermittent fasting. Stay hydrated by drinking enough water throughout the day to support digestion and overall bodily functions.

woman holding a glass mug sitting at the desk with laptop open in front of her

Plan your meals in advance to ensure you have balanced and nutritious options ready when it’s time to eat.

Planning Meals Ahead Of Time

Planning meals ahead of time is a crucial aspect of optimizing your feeding window during 20-hour intermittent fasting. By prepping your meals in advance, you can make sure that you have nutritious and balanced options ready to go when it’s time to break your fast.

This prevents the temptation to reach for unhealthy, convenience foods or overeat in a single sitting. Remember, consuming a large number of calories all at once can undermine the benefits of extended fasting.

By having planned meals on hand, you can ensure that you’re meeting your nutritional needs while still adhering to the principles of intermittent fasting.

Aligning your eating window with the body’s natural circadian rhythms is another important consideration. Research suggests that our bodies are more receptive to food intake during certain times of day, such as earlier in the day rather than late at night.

Staying Hydrated

Staying hydrated is crucial during intermittent fasting to optimize your feeding window. When we fast, our bodies rely on stored water to maintain hydration levels. Drinking enough water helps to curb hunger and prevent overeating during the eating period.

Remember, consuming a large number of calories in a single sitting can counteract the benefits of extended fasting. To stay hydrated, aim to drink at least 8 cups (64 ounces) of water throughout the day and avoid sugary drinks or excessive caffeine intake which can cause dehydration.

Safety Measures And Possible Side Effects Of 20 Hour Fasting

It’s important to approach 20 hour fasting with caution, especially if you’re a woman over 50. While this fasting method can have numerous health benefits, it may also pose some safety concerns and potential side effects.

One key consideration is the risk of muscle loss if the fast isn’t done correctly. It’s essential to ensure that you’re consuming enough protein during your feeding window to support muscle maintenance and prevent any unwanted loss.

Be mindful of your body’s signals during the fast. If you experience extreme hunger, headaches, fatigue, dizziness or trouble focusing, these may be signs that your fast is unhealthy and should be adjusted accordingly.

That being said, everyone’s body is different, so it’s crucial to listen to yours and consult with a healthcare professional before starting any kind of fasting regimen. They can provide personalized guidance based on your individual needs and medical history.

By taking proper precautions and monitoring how your body responds to 20 hour fasting, you can minimize risks and maximize the potential benefits for improved health and well-being.

FAQs And Pros And Cons Of Intermittent Fasting

What Is 20-hour Intermittent Fasting Schedule And How Can It Benefit Me?

A 20-hour intermittent fast, also known as the OMAD (one meal a day) diet or circadian rhythm fasting, can lead to improved cellular health, increased HGH and BDNF production, beta-oxidation boosting your metabolic rate, and an improved productivity.

Can This Type Of Intermittent Fasting Help With Weight Loss?

Yes! This form of time-restricted eating (TRE) promotes the body’s shift into a ketogenic state causing fat burn during the caloric restriction phase and may be an effective weight management strategy.

Are There Any Cardiometabolic Benefits To Doing A 20-hour Fast?

Absolutely. 20-hour intermittent fasting is known for its cardiometabolic benefits including reduced blood glucose levels helping in regulation of blood sugar levels , lower blood pressure and cholesterol reduction aiding in overall cardiometabolic health.

Could I Experience Side Effects From Such Long Periods Without Food?

Some people might face some side effects from 20 hour fasting especially when they start . However key is starting slow like starting with 16:8 or even shorter fasts first before moving to longer ones like OMAD .

How Should I Plan My Meals While Following This Diet?

Ideally you want a balanced protein-rich meal which includes all your macros within that one meal period, also depending on individual needs vitamin and mineral supplements could be advised.

woman pouring probiotic supplement from a bottle into her hand

When incorporating supplements, research which supplements might be suitable for your specific needs.

Can Intermittent Fasting Play Role In Preventing Certain Diseases?

Indeed studies suggest that apart from weight management, this practice can also contribute towards prevention against metabolic conditions, certain types of cancer & neurodegenerative diseases by promoting cell repair and rejuvenation .

What Is 20 Hour Intermittent Fasting?

20 Hour Intermittent Fasting is a type of fasting where you fast for 20 hours per day and eat during a 4-hour eating window.

How Can 20 Hour Intermittent Fasting Help You Lose Weight?

20 Hour Intermittent Fasting can help you lose weight by reducing your calorie intake and promoting fat burning during the fasting period.

Is 20 Hour Intermittent Fasting Suitable For Beginners?

20 Hour Intermittent Fasting is an advanced form of fasting and may not be suitable for beginners. It is recommended to start with shorter fasting periods and gradually increase the fasting window.

What Are The Benefits Of A 20-Hour Fast?

The benefits of a 20-hour fast include improved insulin sensitivity, increased fat burning, enhanced mental clarity, and various health benefits.

How Should I Plan My Meals During A 20-Hour Fast?

During a 20-hour fast, you should plan your meals to fit within the 4-hour eating window. It is important to consume nutritious and balanced meals to support your overall health.

What Is The Fasting Schedule For 20 Hour Intermittent Fasting?

The fasting schedule for 20 Hour Intermittent Fasting involves fasting for 20 hours and eating during a 4-hour window. For example, you may fast from 8 pm to 4 pm the next day.

Is There Any Evidence That Fasting For 20 Hours Per Day Can Lead To Weight Loss?

There is evidence that fasting for 20 hours per day can lead to weight loss. Studies have shown that intermittent fasting can help reduce body weight and improve metabolic health.

What Is The Original Warrior Diet?

The original Warrior Diet is a type of intermittent fasting protocol where you fast for 20 hours and eat one large meal at night.

Are There Other Methods Of Intermittent Fasting?

Yes, there are various methods of intermittent fasting, including the 16/8 method, 24-hour fasts, alternate-day fasting, and the 5:2 diet.


Experience the transformative benefits of 20 hour intermittent fasting on your health and weight loss journey.

By improving body compositionenhancing insulin sensitivitypromoting cellular healthincreasing human growth hormone productionboosting brain-derived neurotrophic factor levelsreducing inflammation, and enhancing productivity, this fast may have a profound impact on your overall well-being.

Embrace the power of 20 hour intermittent fasting to unlock a healthier you.



About the Author

Leveraging her 40+ years in health & fitness as well as the latest biohacking and longevity breakthroughs, Peak Performance Coach, Biggi Fraley, helps you remain healthy, fit, and active so that you can age gracefully, stay independent, and embark on exciting new chapters in life.