14:10 intermittent fasting is where my wife and I both started. Not 16:8. Not 18:6. 14:10. Every guide I had read before starting IF recommended jumping straight to 16:8. The first time I tried that I lasted three days before the morning hunger and headaches convinced me IF was not for me. The second time […]
Read More
My wife and I did not plan to move to 18:6 intermittent fasting. We planned to stay at 16:8. After about six weeks of consistent 16:8, the eating window started closing earlier on its own. Neither of us was hungry enough to eat until 6pm or 7pm most evenings. We were not deliberately restricting. The […]
Read More
Of all the intermittent fasting methods I researched before starting, 16:8 intermittent fasting is the one I kept coming back to. Not because it sounded the most impressive. Because it is the most studied, the most practical, and the one with the most consistent results across the widest range of people. The 16:8 fasting schedule […]
Read More
Most intermittent fasting meal plans I have seen online make the same mistake. They focus on what to eat during the eating window while treating the fasting window as a gap to endure. Then they pack the eating window with complicated recipes, elaborate macronutrient calculations, and a different meal for every day of the week. […]
Read More
How you break a fast matters more than most IF guides acknowledge. After 14 to 18 hours of fasting, your insulin is at its lowest point of the day. Your digestive system has been at rest. Your body is primed to respond strongly to whatever you give it first. The first meal of the eating […]
Read More
The most important thing I can tell you about intermittent fasting results before you start is this: the first result is not weight loss. Most people begin intermittent fasting because they want to lose weight. That is a completely reasonable goal and IF produces it reliably. But the first measurable change from a consistent fasting […]
Read More
The question I get asked more than almost any other about intermittent fasting is some version of this: what can I actually have during the fasting window? It is one of the most important practical questions in all of IF. What Can You Eat and Drink While Intermittent Fasting? Because getting it wrong does not […]
Read More
The first time I tried to build an intermittent fasting schedule I overcomplicated it completely. I was tracking every hour. I had a spreadsheet. I was anxious about the exact minute I could eat. By the end of the first week I had followed the schedule perfectly and felt terrible. By the end of the […]
Read More
One of the most common questions I get asked about intermittent fasting is also the most practically important one: how long should you fast? It is a better question than it might seem. The answer is not one number. It depends on what you are trying to achieve, how long you have been fasting, and […]
Read More
The first time I tried intermittent fasting for beginners I made every mistake in the first three days and nearly gave up before anything had a chance to work. I skipped breakfast and spent the morning feeling terrible. I had a headache by 11am. I was irritable by 1pm. I ate an enormous lunch that […]
Read More