The ultimate intermittent fasting guide. Is intermittent fasting right for you?

intermittent fasting

I wrote the ultimate intermittent fasting guide because the two two “diets” I get asked about the most are:

Because I already wrote the beginner’s guide to the Ketogenic Diet. I thought I’d tickle your fancy with the beginner’s guide to intermittent fasting.

Let’s not waste any time. 

What The Heck Is Intermittent Fasting?

Intermittent fasting or “IF,” involves not consuming any calories for a specific amount of time. You can fast for specific times every day or a few times per week. 

When you do consume calories this is known as your eating window. During your eating window is when you will be eating all of your meals and calories for the day.

Intermittent fasting is about taking in calories during a specific time of the day. An example might be from 2 pm to 8 pm. 

We’ll get more detailed with this later.

Is Intermittent Fasting A Diet?

When most people hear the word diet they think of its verb meaning. “To restrict oneself to small amounts or special foods to lose weight.” With this mindset, diets become difficult, tedious, and fucking annoying. 

However, there’s another way to look at it. A more common sense but often overlooked definition. “The kinds of foods that a person, animal, or community eat to sustain themselves.”

Intermittent fasting is not a diet because it doesn’t tell you what you can and cannot eat. ‘IF’ doesn’t tell you when to eat either. Instead, you choose the foods you eat and when you eat based on your lifestyle and schedule demands.

Not much of an appetite in the mornings? Cool, skip breakfast, and make lunch your new “break-fast.”

Lunchtime, not a great time for you to eat. Usually, stuck in meetings? Ain’t no thang, ain’t no thang. Eat breakfast that day and fast until dinner.

Intermittent fasting is not a form of starvation, nutritional deprivation, or calorie restriction (CR). It’s not starvation because you are able to eat during your chosen eating or feeding window. It’s not a calorie restriction (CR) because calorie restriction requires you to count calories and eat a restricted number of calories every day. As you’ll learn, intermittent fasting doesn’t tell you how many calories to eat at all.

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Are There Certain Foods You Should Or Should Not Eat?

Many who use intermittent fasting get great results without changing what they eat.

And, of those people who choose to eat higher quality and nutrient-dense foods, many do choose to enjoy a “free day.” Free days are chosen days, usually once a week, during which any type of food goes. Some people take this day to enjoy rich foods and desserts.  Starvation and calorie restriction doesn’t allow for such freedoms, flexibility, or opportunities.

With that said, it’s important to include as many nutrient-dense foods as we can. These foods help us feel satiated, provide us with vitamins and minerals we need to run optimally, and lead to better body composition, lean muscle, and strength. 

But ice cream…

I feel ya. So here’s a 30,000-foot view of what to eat when fasting.

Eat mostly real food (sorta)

Ok, you caught me this section is totally generic but let me get a bit more detailed.

What does eat real food mean?

It depends on who you ask. A vegetarian might consider real food one thing, a vegan another, and a Twinkie and coke lover even another.

I consider anything with one ingredient, or not created by man to be real food. I realize that some of our foods can be a little tainted (covered in this post) so please take that info into consideration.

A few examples of what I mean by real food.


  • Grass-fed beef (1-ingredient…beef)
  • Chicken
  • Lamb
  • Wild Salmon


  • Asparagus
  • Broccoli (1-ingredient… broccoli)
  • Carrot
  • Kale
  • Sweet Potato

Healthy fats:

Now this one gets a bit tricky because most of the extra healthy fats you can consume are typically manufactured and packaged with a label on them. It’s best to avoid oils with modifiers like “interesterified,” “hydrogenated,” “modified,” “partially hydrogenated on the label.

  • Olive oil
  • Coconut oil
  • Avocado (1-ingredient…avocado)


  • Water
  • Loose-leaf tea

You won’t see any labels on the items mentioned above that contain these common additives to our food (and if you do run)

  • High fructose corn syrup
  • Aspartame
  • Monosodium glutamate (MSG)
  • Sodium benzoate
  • Transfat
  • Titanium dioxide
  • Glyphosphate
  • Interesterified fat
  • Red #3, Red #40, or some other color and number

Real food simply has one ingredient… whatever the heck that food is and that’s it.

To oversimplify this. If it’s in a box, wrapper, or has words on the package you can’t pronounce. It may not be “real food.”

Womens plate

The Benefits of Intermittent Fasting

Two big benefits most people experience with Intermittent Fasting are:

  1. Lifestyle benefits
  2. Physiological and health benefits

Most people I know are busy. They’ve got work, families, significant others, hobbies, tasks, and a host of other things vying for their time. Finding the time to prep, cook, and eat meals can be difficult.

Intermittent fasting is an attractive approach to nutrition because it asks you to prep and eats fewer meals each day. Thus, making deciding what to eat, when to eat, and how much to eat simpler.

Here’s a shortlist of intermittent fasting lifestyle benefits:

  • Flexibility
  • Adaptable to almost any “diet”
  • More simplified days
  • Less time eating
  • Potentially less money spent on food
  • Simple and consistent eating schedule
  • No more struggling to eat five to six meals every day
  • Freedom from having to eat all the time
  • Lessens the need to snack
  • Opportunity to enjoy eating again
  • Ability to eat as normal
  • More daily energy
  • Better mental focus
  • No need to lose weight for special occasions or summer

And now for a list of some intermittent fasting physiological and health benefits:

  • Promotion of weight loss
  • Fat breakdown
  • Ketone production
  • Enhances muscle-building
  • Promotion of better insulin sensitivity
  • Reduction in blood glucose and insulin levels
  • Increased growth hormone (GH) secretion
  • Increased liver glycogen breakdown
  • The potentially slower aging process
  • Correlation with reduced colon cancer risk in men
  • May protect against Alzheimer’s and Parkinson’s

With these lifestyle and physiological benefits, it’s easy to see why many people are using it as an approach to eating.

However, Intermittent fasting does have its drawbacks.

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Intermittent Fasting: The Cons

intermittent fasting

‘IF’ can have its drawbacks. Most of these can occur when you’re practicing daily fasting or weekly 24 hour fasts. 

The cons for daily intermittent fasting include:

  • If your body or lifestyle requires a large sum of calories IF can make it difficult to get enough in.
  • You may experience hunger pains until you get accustomed to your eating windows.
  • May not be suitable for people with blood sugar regulation issues, hypoglycemia, or diabetes (check with your doctor if you fall into this category)

The cons for weekly 24-hour intermittent fasting include:

  • A long fast can sometimes lead to binge eating
  • Fasting can put your body under stress. If you have serious health issues, blood sugar problems, or chronic stress, ‘IF’ might not be the best approach for you. 
  • 24 hours with no food can feel like forever. So if you have no patience… not the best fit.

Most of these issues are temporary and usually subside as you adjust to the ‘IF’ approach to eating.

How Intermittent Fasting Works

When you eat the body produces insulin. Insulin is a hormone that transfers excess blood sugar to muscles and the liver, and into fat cells. 

When you eat six small meals per day insulin is released over a period of around 16 hours. When you are intermittent fasting you’re usually eating 2-3 larger meals over a shorter period of time – usually 8-10 hours.

This means that insulin is transferring excess blood sugar into fat cells less often. Now I want to be clear, this doesn’t mean you’re storing more or less fat. It’s only what’s going on in the body during this time.

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Eating And Intermittent Fasting

Intermittent fasting is not a diet. Therefore, you can continue to eat whatever you were already eating before incorporating intermittent fasting into your lifestyle.

This doesn’t mean that intermittent fasting is a license to eat junk. Continue to make efforts to eat that increase energy, health, vigor, and longevity. 

Intermittent fasting doesn’t tell you what to eat. But I do recommend combining intermittent fasting with a well-balanced diet that includes:

  • lean protein
  • vegetables
  • smart carbs
  • healthy fats
  • And limits anything from a box,  bag, or comes through a window

That said, let’s have a look at what an eating/fasting schedule might look like for someone enjoying the intermittent lifestyle.


Daily intermittent fasting typically lasts between sixteen and twenty hours. For someone who’s chosen a lifestyle of daily sixteen-hour intermittent fasting windows, a couple of days might look like this:


  • Last meal by 6:00 pm
  • Fast from 6:00 pm until Tuesday


  • Awake and continue fasting 
  • Breakfast and begin eating at 10:00 am
  • Eat during an eight-hour eating window of 10:00 am. to 6:00 pm
  • Rinse and repeat


Weekly 24 hour fasts are done once or twice each week for a period of 24 hours. So, for a person who does a 24 hour intermittent fast once per week, a fasting/eating schedule might look like this:


  • Last meal by 6:00 pm
  • Fast from 6:00 pm until bedtime at 10:00 pm
  • Sleep and fast from 10:00 pm to 6:00 am


  • Awake/continue fasting until 6:00 pm
  • Eat as usual (or whenever) until next Monday’s fast
  • Rinse and repeat

A person can begin fasting at whatever time is best for them, whether they’re doing a 16 hour intermittent fast or a 24 to 36 hour intermittent fast.

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How to Get Started with Intermittent Fasting

Before starting intermittent fasting get clearance from your doctor. That said, the following checklist should help anyone get off to a great start with intermittent fasting:

  • First, decide which type of intermittent fasting you’d like to do. The examples here are daily 16/8 fasting weekly 24-hour fasting
  • Second, decide on your eating windows use the illustrations above to help get an idea of how you might map out your fasting and eating windows.
  • Third, commit to getting between seven and nine hours of sleep every night. Good sleep curbs hunger and is vital to your health and recovery from exercise.
  • Fourth, enjoy the water, coffee, or tea anytime, drink zero-calorie beverages during your fasting periods. Drink as much as you like. Staying well hydrated helps with hunger and comes with a long list of health benefits.

All you have to do is fast during your chosen intermittent fasting period (for example, 6 pm to 10 am) and only eat during your eating or eating window (for example, 10 am to 6 pm).

Whichever type of intermittent fasting you choose, feel free to gradually work your way up to the standard fasting periods. For example, if you opt for daily intermittent fasting of sixteen hours, you might start by doing only fourteen hours until you get the hang of it. Likewise, with the weekly twenty-four- to thirty-six-hour intermittent fasting, you might choose to begin with an eighteen- or twenty-hour fast and work your way up to twenty-four- to thirty-six-hour fasts each week. The choice is yours.

How to Handle Hunger on Intermittent Fasting

Daily intermittent fasting can enable the body to adapt to its fasting windows because of the pre-determined, consistent daily eating/feeding windows. The body actually adapts to this type of fasting much easier and much more rapidly than most people would imagine.

You still may be wondering, “what if I’m starving during my fasting window. What can I do?”

Here’s a list of things many people do to alleviate hunger when they fast:

  • Stay busy
  • Drink water (64 to 100 ounces). Keep bottles in the places you spend the most time
  • Drink coffee (black) or tea (unsweetened)
  • Improve the quality of food you eat by eating more lean protein and vegetables at each meal
  • Engage in physical activity or light exercise
  • Try drinking branch chain amino acids (BCAA’s)
  • Get a minimum of eight hours of sleep each night

It’s important to remember that your own version of hunger is the result of your eating habits and lifestyle. Most of us have trained our bodies to eat at certain times of the day. It may take time to break this habit.

Providing your body with a consistent time to eat each day allows it to quickly get use to fasting. Your body can acquire any new habit as long as there’s consistency. Plus, remember that this is how our ancestors ate for years. It will be very easy for your body to snap back into its natural eating state.

Should You Skip Breakfast while Intermittent Fasting?

With daily intermittent fasting, it seems like breakfast has to be skipped. However, breakfast is simply pushed back a bit Breakfast is any meal that “breaks” your “fast.” So, technically, your first meal of the day, whether it’s at 10:00 am or 2:00 pm, is breakfast. You’re not skipping it; you’re delaying it a bit. 

exercise and fasting

Should You Exercise During Your Fasting Window?

It’s generally recommended that fasters work out, train, or exercise in a fasted state. Many of those who do the longer fasts like to schedule their workouts or training off days to coincide with their fasting periods. 

“But don’t I need to eat to provide energy for my workout?”

Whether it’s doing resistance training, high-intensity intervals, or cardio, the human body is capable of producing the necessary energy to get through any normal workout or exercise routine.

The key to exercising or training in a fasted state is to schedule your eating window to follow your workout. However, some people find this too difficult. And instead of abandoning intermittent fasting, they simply schedule their workout as close as possible to their eating window.

For those people looking to shed fat, the consensus is that it’s best to do resistance, body-weight, or higher-intensity intervals in super fat-burning workouts. Lower intensity, longer sessions of cardio have been shown to increase hunger and appetite and burn less fat than higher intensity forms of exercise.

So that’s it.

  • Train in a fasted state
  • Incorporate higher intensity exercise, resistance, or body-weight workouts into your day. 
  • Schedule your eating window so that your first meal (the one that “breaks your fast”) is your post-workout meal.

Intermittent Fasting: What To Expect

Every person and every body type is different. Results vary. Also, the results you get will depend on your goals.

  • Fat loss
  • Muscle gain
  • Better health
  • Improved sports performance

Additionally, you have to take into consideration individual factors.

  • Body-composition (body-fat percentage)
  • Insulin resistance
  • Eating and nutritional habits
  • Type and frequency of exercise
  • Daily lifestyle

Nevertheless, it seems like more and more people are seeing positive results and benefits from simply incorporating intermittent fasting into their lives, without changing anything else. The only way to tell what intermittent fasting can do for you is by starting, monitoring your results, and making adjustments along the way.

Remember: If you have any medical conditions or health issues, get your doctor’s approval before making changes to your eating habits or activity levels.

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Intermittent Fasting: Tips, Advice, and Protocols

It is my personal opinion that anyone looking to try intermittent fasting should already have a good set of healthy eating habits that they practice on a consistent basis. 

  • Most of the beverages you consume daily should contain zero calories (water, unsweetened tea, and black coffee)
  • The majority of your meals should include a source of protein
  • Most of your meals should include veggies
  • The majority of your meals should include a healthy fat
  • You have a handle on your sleep schedule and consistently get seven to nine hours a night

If you’re not positive that you already have good nutritional habits, there’s a good chance you don’t. That said, you can spend a week logging your food intake to get a good idea. Eat naturally throughout the week and, after five to seven days, review your log to see if most of your meals contain protein, veggies, and a healthy source of fat.

Those of you that have any medical issues such as diabetes, bouts of hypoglycemia, and blood sugar regulation issues. Or who are pregnant, should consult with a physician before participating in any intermittent fasting practices.

Lastly, intermittent fasting is a great way to learn about yourself, hunger, and satiety. By practicing intermittent fasting, you can teach yourself:

  • The difference between psychological and physical hunger
  • That occasionally skipping a meal is not going to kill you
  • Your own personal hunger cues and optimal times for eating

On the other hand, if you are looking at intermittent fasting as a way to make up for consistently poor food choices or binge eating. Or you currently have an eating disorder, have been overexercising, under-eating, and are not sleeping well. This might not be the right approach for you.

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Intermittent Fasting Protocol #1: The Trial


If you’re never really heard of intermittent fasting before, have only recently developed healthy eating habits, or you’re just a bit skittish about skipping a meal or not eating for a few hours, this might be the best approach for you.

During a trial period of intermittent fasting, you simply choose to wait twenty-four hours until your next meal. Always keep in mind that you have a choice about whether or not to eat.


You can technically start your twenty-four hour fast at any time. If you decide to start your fast after an 8 am breakfast, you would wait until 8 am the next day until you consume your next meal. I’ve found it much easier to start any fasting after dinner and to include my time sleeping as part of the fasting period.

If you’re interested in giving fasting a shot for a trial period, here’s a schedule you can follow:


Eat breakfast, lunch, and any snacks as you normally would throughout the day. Eat dinner at 6 pm (or at whatever time is convenient for you).

Start your fast from 6 pm and continue until you hit the hay that evening. Your fast will continue naturally through the night as you sleep.


Upon waking, drink two cups of cold water. Feel free to drink black coffee or unsweetened tea as well. You can also include five to ten grams of branched-chain amino acids (BCAAs). This will help to fight any hunger, preserve lean muscle, and add nutrients without breaking your fast.

Continue fasting and consuming zero-calorie beverages (but avoid diet sodas) throughout the day. Have some BCAAs every few hours if you feel the need.

At 6 pm eat your first meal. Aim for a serving of protein, veggies, and healthy fat. Eat slowly and chew thoroughly so you don’t disturb your digestive system.

Now, I know what you’re thinking. “Twenty-four hours with no food? No chance!”

I know it sounds a little scary and intimidating, but that is exactly why you’ll be doing this trial period. If twenty-four hours feels like too long, try just choosing not to eat breakfast one morning and waiting until lunch to have your first meal. This is a trial period – a chance for you to get to understand your body and its hunger cues and to experiment a little bit. No pressure!


Think about journaling and taking notes during this time. Write down things like times of the day when you feel hungry or you think about food, as well as your feelings and energy levels. This is also a great chance for you to develop coping strategies. Get up and take a walk, stretch, or go outside and breathe a bit.

  • Use water and unsweetened green tea to help suppress any feelings of hunger. BCAAs are also great for this.
  • Make sure to have your first meal post-fast ready to go. You don’t want to catch yourself in a vulnerable and very hungry state and break the fast with a bunch of processed foods.
  • Don’t freak out. At no point during these twenty-four hours will you die because you are not eating.

Intermittent Fasting Protocol #2: Periodic Fasting

Periodic fasting can be done while you’re traveling, when you’re in unfamiliar situations, or when you feel overwhelmed with too much to do.

I currently live in California but I grew up in Virginia, just outside of Washington D.C. The flight back home takes around four to five hours. But with the three hour time difference, an 8 am Long Beach flight means I get into Virginia at around three or four in the afternoon.

Instead of trying to find healthy options at the airport or asking the flight attendants if they have any raw almonds. I like to eat dinner like normal the night before I leave, around 7 pm, skip breakfast on the day of the flight, and grab a cup of coffee and water. Then, when I get into VA I’ll have dinner with the family.

This is a great strategy to use for longer flights as well. Traveling can get a bit stressful sometimes and worrying about one less thing can help to ease a bit of that stress. 

Maybe, you’re at a party or some social gathering and prefer not to eat some of the food that’s there. You can use this as an opportunity to still be social but to practice intermittent fasting.

Periodic fasting isn’t something that you’ll be doing regularly. It’s a strategy that many use in situations like those described above.

Intermittent Fasting Protocol #3: Daily 16 Hour Fast / 8 Hour Eating Window

Intermittent fasting 16/8

Daily intermittent fasting is something that Martin Berkham over at Lean Gains writes about a lot. To practice intermittent fasting on a daily basis, you are essentially choosing to fast for a part of your day and then to eat during a specific eating window.

Most people choose a sixteen-hour fasting and eight-hour eating window approach. Ori Hofmekler of the Warrior Diet chooses a twenty-hour fast with a four-hour eating window at the end of the day to allow him to eat one large meal. He advises such a fasting and feeding schedule, so that you can take in nutrients that compliment your circadian rhythms and sleep schedule, and maximize the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (recovery, calm, relax, digestion).


This approach is suited to someone that has already experienced a trial fast and who is familiar with hunger cues and how their body responds to extended periods of time without food, and who is already familiar with some of the pros and cons of intermittent fasting. It’s also good for people who already understand and practice healthy eating habits, and who know the difference between protein, carbohydrates, and healthy fats.


The example below outlines a daily sixteen hour fast with an eight-hour eating window.


  • 8 pm: Dinner and final meal of the evening
  • 8 pm-10 pm: Fast (water and BCAAs are ok)
  • 10 pm – 7 am: Sleep and fast


  • 7 am: Two cups of cold water, unsweetened tea, or black coffee (you can also include five to ten grams of BCAAs at this point as well)
  • 7 am-12 pm: Continue fasting but feel free to consume water, unsweetened tea, black coffee, or BCAAs during this time)
  • 12 pm: Break your fast with your first meal
  • 12 pm-8 pm: This is your eight-hour eating window. Every three to four hours after you break your fast you will want to consume a meal. Your first meal (at 12 pm) will be your largest, and each meal after that will be progressively smaller.
  • 8 pm: Dinner and final meal of the evening
  • 8 pm-10 pm: Fast (water and BCAAs are ok)
  • 10 pm – 7 am: Sleep and fast

You’ll simply continue this fasting and eating cycle each day.


Although the fasting period is sixteen hours long and the eating window is eight hours long, feel free to play around with the numbers using your lifestyle as a guide. Women may want to shorten the fasting period to fourteen hours and increase the eating window to ten hours. 

For my schedule, consuming my last meal at 8 pm and fasting until noon or 2 pm the next day with a six to eight-hour eating window is what works best for me. Feel free to experiment according to your lifestyle needs.

If possible, try and train before right before breaking your fast. Training while fasting is entirely healthy. Focus on compound movements that’ll give you the most bang for your bucks like squats, presses, and pull-ups. Including five to ten grams of BCAAs during your workout will help to spare some lean muscle and provide you with a little energy.

On training days, it’s a good idea to include a good source of carbohydrates in your first meal post-workout. This will help to replenish some glycogen stores and supply you with some energy. Focus on protein, veggies, and healthy fats on days that you do not train.

Intermittent Fasting Protocol #4: 1-2 Weekly 24 Hour Fasts

Trial intermittent fasting

The once to twice weekly twenty-four-hour fasts approach is very flexible. You can essentially choose any twenty-four hour period once or twice a week to fast in. I’ve found that it’s best to plan ahead and to decide which days you’ll be fasting on to take some of the guesswork out of it.


  • Eat normally 


  • 8 pm: Eat dinner or last meal and begin twenty-four hour fast
  • 8 pm-10 pm: Continue fasting (water, unsweetened tea, and BCAAss are ok)
  • 10pm-7am: Sleep and continue fasting


  • 7 am: Two cups of cold water, unsweetened tea, or black coffee (you can also include five to ten grams of BCAAs at this point as well)
  • 7 am-8 pm: Continue fasting and feel free to consume water, unsweetened tea, black coffee, and BCAAs during this time
  • 8 pm: Eat your first meal in twenty-four hours and break the fast.


Training during your twenty-four hour fasting period is totally acceptable. Just as with the 16/8 fasting example above, focus on the big compound movements that’ll give you the most bang for your buck. You can also include short bouts of interval training or HIIT training. 

Fasting through self-experimentation

Food type, quality, and quantity matter much more than meal frequency when it comes to nutrition, your health, fat loss, and muscle building. 

Intermittent fasting may work for some and not so much for others. Google will give you all sorts of reasons why you should or shouldn’t try fasting. In my humble opinion, if you’re a healthy individual who has good blood test results and no serious medical issues (and you’re not pregnant), the best way to find out whether or not fasting is for you is through self-experimentation, tracking your results, and then honestly assessing whether it is or is not for you.

Intermittent fasting radically simplifies your day. Not having to think about, prepare, pack, and eat food all day is wonderful.

Intermittent fasting saves you time and money. When you’re fasting, you need less time to prepare and eat your food, as well as less money to spend on groceries.

Have your post-fast meals prepared and ready for when you break your fast. This way you won’t be left trying to decide what to eat and you’ll be more likely to eat something nutritious.

If you’re used to eating five to six meals per day or every couple of hours, you’ve conditioned your body to get used to this feeding schedule. Jumping into an intermittent fasting schedule might be a difficult transition. Feel free to play around with fasting and feeding windows until you are used to it. For example, instead of the sixteen hours fast followed by an eight-hour feeding window, you could opt for twelve hours and twelve hours.

Before starting any sort of fasting, develop healthy eating habits. If donuts for breakfast and pizza for lunch are normal for you, put any fasting practices on hold for a bit. Before you start, you should consistently be including protein, veggies, and a healthy source of fat in the majority of your meals.

Final thoughts

Intermittent fasting is easier than “dieting.” Dieting, in general, is more of a behavior change problem than anything else.

Diets usually involve following a ton of rules and complicated calculations, and they’re generally very restrictive. Intermittent fasting uses just one main principle – the fasting and eating window.

Don’t let yourself get overwhelmed by all of the intermittent fasting info that’s out there. Generally, all the information available can be summed up as follows:

  • Use specific fasting and feeding windows.
  • Emphasize the quality of calories 
  • Start small and, if it’s still too tough, start smaller.

Fasting begins when you complete your last meal. This question comes up a lot and I just wanted to clear it up. You begin your fast once you finish your last meal. To help with this there are some amazing apps that take all of the guesswork out of when and when not to eat.

There are so many different eating concepts out there, as well as so much back and forth about what is best and what is not. The best approach to your health is to use a nutrition strategy that works for you and your lifestyle. The best way to find out which strategy works for you is by trying new things and tracking your results. Assessing is always better than guessing.

Have you tried intermittent fasting before? If so, which protocol did you use? What were your experiences with it?


Note: I originally wrote this as a two-part series on the Ultimate Paleo Guide. Some of the content has been removed or edited for republishing on this site.

Photo by Alla Hetman on Unsplash, Photo by Brooke Lark on Unsplash, Photo by Gervyn Louis on Unsplash 

Photo by Toa Heftiba on Unsplash