Dear Aviator,
Fasting has become a trend but is actually nothing new. Our ancestors had practised it already thousands of years ago but we have forgotten about it in the last century as food became available anytime. I have started as well and my 23 hours fasting routine is linked to cavemen, who sometimes did not have food for a longer period of time. The health benefits I have been observing are mind-blowing and I want you to benefit from them as well. Since I received so many questions about fasting on my social media, I decided to inform you thoroughly on my blog. No matter for which reason you are fasting, here is my fasting routine which is my natural doping.

My body transformed through the fasting – My natural doping!
Why Did I Start Fasting?
I am curious to try out new things – especially when my body can benefit from it. The positive health effects sounded so amazing that I had to try it. It is free and it is something simple you can work into your daily routine. Especially the fact that the release of human growth hormone (HGH) is increased which means it is natural doping for your body. HGH is increased by up to 2000% for men when fasting for 23 hours. This means my muscles do not shrink, but they actually grow!
My Weekly Fasting Routine
It is super easy and simple. I am fasting for 23 hours straight once a week. There are many different ways of fasting. Everyone has to find the optimum for themselves.
- Note your time when you ate last in the evening. I recommend around 1900 so the next day does not feel so long.
- From that time you only drink absolutely no food. Just water, tea and coffee. As few calories as possible!
- Do a light workout, keep yourself busy. When you feel tired, take a nap. Listen to your body. Do not plan intense tasks.
- Fast for 23 hours. When you start at 1900, you can eat again around 1800. Drink a lot!
- Your first meal should be a light one. No meat and not too fatty.
- Appreciate and be proud of yourself that you did something great for yourself.

Still so much energy even without food!
What Does It Feel Like?
It really depends on the day, but most of the time I feel very well. I would not say that I am hungry all the time, it is rather that I have the appetite to eat something. Appetite to eat anything and everything. 😉 Sometimes the 23 hours feel very long. Especially when I ate late in the evening prior, had a short night and I do not have much to do the next day. Usually, I feel amazing on the fasting day. I try to keep myself busy over the day with different tasks and I even do workouts. I am always surprised at how much energy I have while I do sports.
It is actually quite relaxing not to think about the next meal, what to cook and not to waste time preparing something. A few hours before breaking the fasting you are really looking forward to eating again. This is absolutely an amazing feeling. You value food much more in a time where it is available everywhere and anytime. This appreciation lets you think: “I can be very happy that I have plenty of food every day!”. Especially the point when you break the fast and have your first meal again is soooooo tasty. The flavours are so intense and you feel great that you made it and did something well for your body.

Empty plates – only beverages like coffee, tea, water, NO soda or juices with high calories
What Happens During Fasting?
Yes, you heard it right. I am fasting, which means I am refraining from eating for a certain preset period. Whether you are fasting or not, the body still needs energy. Its primary energy source is a sugar called glucose, which usually comes from carbohydrates, including grains, dairy products, fruits, certain vegetables, and beans. The liver and muscles store the glucose and release it into the bloodstream whenever the body needs it.
However, during fasting, this process changes. After about 8 hours of fasting, the liver will use the last of its glucose reserves. At this point, the body enters into a state called gluconeogenesis, marking the body’s transition into fasting mode. Studies have shown that gluconeogenesis increases the number of calories the body burns. With no carbohydrates coming in, the body creates its own glucose using mainly fat.
Eventually, the body runs out of these energy sources as well. Fasting mode then becomes the more serious starvation mode. At this point, a person’s metabolism slows down, and their body begins burning muscle tissue for energy. Although it is a well-known term in dieting culture, true starvation mode only occurs after several consecutive days or even weeks without food.
Beneficial Effects Of Fasting
- Aiding weight loss as it burns fat cells.
- Occasional 24-hour fasting can improve cardiovascular health.
- Helps fighting certain kinds of cancer
- Helps preserve memory
- Increased release of human growth hormone (HGH) stimulates growth, cell reproduction, and cell regeneration.
- And so much more …

I do not think I would survive the fasting day without coffee – my fuel 😉
My Fazit Of My 23 Hours Fasting Routine
I never thought that fasting will be something for me because I thought it is primarily for people who want to lose weight. In my case, I do not want to lose weight but I want to gain weight. So far I have done 8 times my 23 hours fasting routine and I could visibly notice an effect on my body. I used to have a little bit of fat around the hips. This has vanished and instead, I have become leaner and more muscular. Additionally, I have noticed that I have fewer problems with my stomach but this could also be because of my vegetarian diet.
Have you tried fasting as well? If not try it and see if it is something for you! Please do not forget to like my blog post “My 23 Hours Fasting Routine”.
Happy land healthy landings!
Your PilotPatrick
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Hello Patrick
Mega Cooles Blog, das du geschrieben hast, Ich habe beim Fasten nicht viel getan. Nur wenn ich keinen Hunger habe, habe ich manchmal das Abendessen ausgelassen, Aber es sollte zumindest versucht werden, damit ich ein Fit Aviator sein kann
Ich wünsche Dir einen schönen Sonntag Spaßtag Liebe Grüße Alf
Ahoj, Patrick!
Páči sa mi, že si zverejnil článok, kde uvádzaš svoje pocity aj odborné vedomosti o blahodárnom pôsobení hladovky na ľudský organizmus. Tie pocity poznám z vlastnej skúsenosti, viackrát som držala aj týždňovú hladovku. Bolo to jednak zo zdravotných dôvodov, ale aj na očistu tela od škodlivín. Tie pocity, keď sa človek potom dobre cíti stoja za to. Ďakujem srdečne.
Prajem dobré zdravie a šťastné dni na zemi aj na nebi!✈️
Hi dear captain. the article is awesome. Thank you for sharing about 23h fasting. I think 23h fasting is much easier than 1 week fast like you used to do before. people can do it on weekends when there is not so much to do. You understand nutrition very well and always do what’s best for your body. Wishing you good health and happiness always
Very informative and totally interesting. Thank you for sharing the method that you have tried, complete with all the procedures and the benefit. Worth trying. Hmm lemme try one day, PP. Awesome blog as always
Amazing blog . It’s help us how to keep fast and not so feel hungry and tired. Thanks for sharing
I want to do fasting but you know I can’t control my stomach . But you can motivate me a lot and I like your structure. So I hope your tips will help me ✈️✈️. By the way, we will definitely meet in San Francisco in 2022. See you!
I’ve been waiting since you announced yesterday. Today I keep my phone in my hand all the time and wait. But in the evening, I just walk for 45 minutes and left my phone at home. You posted at that time ✈️✈️ How naughty!
Great blog!! X
This is very good detailed information about 23 hours fasting. Thank you for breaking it down to practical details . I will defenitly try this since you had explained the body mechanisms as well doring a fast.
Good point of Fasting !! As a nurse i’d definitely recommend it 🙂 But for myself since I’m a nurse works too much so I don’t do fasting 😉 esp I’m always hungry 🙂 My x-ray would shown I had sushi in my stomach haha …
However your 23 hours fasting routine sounds so amazing !! Glad that you tried it out n also be your regular routine n got benefits of it 🙂 Stay healthy always ! Love Michele
Ciao PATRICK, confermo che quando devo effettuare un volo resto digiuna il giorno prima, conosciamo bene entrambi che serve una leggera alimentazione per noi capitani piloti, in questo periodo con il cambio di stagione ci sono molte turbolenze.. ho eseguito un atterraggio nel pieno di un temporale..non è stato facile.. fulmini e saette illuminavano l’aereo e tutto il resto..ti assicuro che è difficile mangiare..in questo modo FACCIO detox del mio corpo più di 23ore. ✈️✈️✈️
Ich hätte nicht gedacht, das Fasten so viele positive Eigenschaften hat.
I want to try fasting.. because its good for our health and really helpful our body..
Thanks for sharing this info and i love ur blog as well !!
Always Keep Healthy !!
Before im not eating the wholeday of the day,im just eating at night..but in my new job i always hungrythanks for your blog about fasting..im gonna try fasting but i dont know if i can do it..tke care pilotpatrick
I have been a vegetarian for 20 years.Even though I’m no longer a vegetarian, I usually fast at night.When I was young, I was very weak and sick, but now I am healthy and have very few illnesses although my food is often spoiled by bad people. Maybe the process of fasting has helped my body better.I love you very much because I see in you many views like mine.Thank you for sharing about your style life. Happ Sunday my captain and instructor
Thank you for this very informative blog. I really like the content. You explained it very well. Fasting is very important to fight off chronic inflammation and to lessen the risk of heart disease. I will try to practice it also once a month
A vey g m, dear capt, sooo interesting ur blg post. For me no fasting but no heavy meals n less food dinner time it hhas some benefits too, thanks have a lovely morning
I’m very small in stature and weight (110 lbs, 5 ft tal) at 50 but like you said about having fat in your hips… I have a problem with fat around my mid-section… I will start fasting this week. Thank you for sharing all of you inspirational blogs and YouTube videos. I do need to get in better shape and I feel I can benefit in many ways.
Sincerely
Dawn
Patrick first of all I would love to thank you that you have shared your experiences and knowledge about 23 hrs fasting. The blog post is really very much informative and helpful and it will definitely benefit all of us who wants to do it. To be honest I also did it once, the feeling was awesome. Hope to do it again. I just get more motivated by reading your article. Thank you so much for writing this for all of us. You are really a very amazing person to whom we can learn so many things without any doubts. Lots of love and good wishes for you ….❤️Stay well and stay safe and stay healthy my Angel
Interesting take and facts you have there Pilot, I never knew how beneficial a 23hr fasting could be, thanks so much for sharing such vital information I’ll surely disciple my mind & body to giving it a try one day, very soon(“,