The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything, and Living the Good Life

First, I allowed trace amounts of BCAAs and 300 to 500 calories of pure fat per day on my “fast.” Second, I got into ketosis as quickly as possible to skip muscle wasting. I can now do this in under 24 hours instead of 3 to 4 days. The more often you enter keto, the faster the transition takes place. There appears to be a biological “muscle memory”

In my own sessions of 20 minutes, 15 minutes is letting the mud in the water settle, and the last 5 minutes are really where I feel the most benefit. For me, it’s much like training to failure with weight lifting. The benefits are derived from the last few reps, but you need all the preceding reps to get there.

Meal timing and frequency: Eat fewer carbs pre-workout and more post-workout. Try to concentrate carbs into a single sitting to avoid prolonged insulin spikes. Eat two to four meals per day.