WHAT IS IT?
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. You're not changing WHAT you eat, but WHEN you eat.
POPULAR METHODS
12:12 - 12 hours fasting, 12 hours eating
Best for: Complete beginners
Example: Eat 8am-8pm, fast 8pm-8am
14:10 - 14 hours fasting, 10 hours eating
Best for: Women, sustainable long-term
Example: Eat 9am-7pm, fast 7pm-9am
16:8 - 16 hours fasting, 8 hours eating
Best for: Men, experienced fasters
Example: Eat 12pm-8pm, fast 8pm-12pm
18:6 - 18 hours fasting, 6 hours eating
Best for: Advanced, specific health goals
Example: Eat 2pm-8pm, fast 8pm-2pm
5:2 - Eat normally 5 days, restrict to 500-600 calories 2 days
Best for: Flexibility, weight loss
BENEFITS (Science-Backed)
🧬 Cellular Health:
- Triggers autophagy (cellular cleanup)
- Repairs DNA damage
- Removes damaged proteins
🧠 Brain Health:
- Increases BDNF (brain growth factor)
- Improves memory and focus
- May protect against Alzheimer's
❤️ Heart Health:
- Lowers blood pressure
- Reduces LDL cholesterol
- Decreases triglycerides
🔥 Metabolism:
- Increases metabolism by 3-14%
- Improves insulin sensitivity
- Supports fat burning
- Preserves muscle mass
⚡ Energy:
- Stabilizes blood sugar
- Reduces energy crashes
- Improves mitochondrial function
🛡️ Longevity:
- Reduces inflammation
- Activates longevity genes
- May extend lifespan by 20-30%
WHAT YOU CAN HAVE WHILE FASTING:
✅ YES:
- Water (still or sparkling)
- Black coffee
- Plain tea (green, black, herbal)
- Apple cider vinegar (diluted)
- Electrolytes (no calories)
❌ NO:
- Any food
- Milk or cream in coffee
- Sweeteners (even zero-calorie)
- Bone broth
- Supplements with calories
- Juice
HOW TO START:
Week 1-2: 12:12 fasting
Week 3-4: 13:11 fasting
Week 5-6: 14:10 fasting
Week 7+: 14:10 or 16:8 (your choice)
Frequency: Start with 3 days/week, build to 4-5 days/week
BREAKING YOUR FAST:
Best foods to break a fast:
- Bone broth
- Handful of nuts
- Avocado
- Eggs
- Smoothie with protein
- Light salad
Avoid:
Large, heavy meals
- Processed foods
- High-sugar foods
- Fried foods
FOR WOMEN - SPECIAL CONSIDERATIONS:
Women's hormones are more sensitive to fasting. Follow these guidelines:
- Start gentler: 12-14 hours (not 16!)
- Fast less frequently: 3-4 days/week (not daily)
- Cycle awareness: Don't fast during menstruation if it feels wrong
- Watch for signs: Irregular periods, fatigue, irritability = adjust
Best times to fast (for women with regular cycles):
- Follicular phase (days 1-14): Easier to fast
- Ovulation (day 14): Listen to your body
- Luteal phase (days 15-28): May need shorter fasts
- Menstruation (days 1-5): Consider not fasting
COMMON MISTAKES:
- Starting too aggressively (jumping to 16:8)
- Fasting every single day (no rest days)
- Not drinking enough water
- Overeating during eating window
- Eating junk food during eating window
- Ignoring hunger cues
- Not adjusting for women's cycles
- Fasting during high stress
WHO SHOULD NOT FAST:
❌ Pregnant or nursing women
❌ Children and teenagers
❌ History of eating disorders
❌ Underweight (BMI < 18.5)
❌ Type 1 diabetes (without medical supervision)
❌ Taking certain medications
❌ Chronic stress or adrenal fatigue
Always consult your doctor before starting IF.
TIPS FOR SUCCESS:
✅ Stay hydrated (aim for 8-10 glasses water)
✅ Keep busy during fasting hours
✅ Drink black coffee or tea if hungry
✅ Eat nutrient-dense foods in eating window
✅ Get enough protein (prevents muscle loss)
✅ Sleep 7-9 hours
✅ Manage stress
✅ Be flexible (life happens!)
✅ Track how you feel (not just weight)
✅ Adjust based on your body's feedback
WHAT TO EXPECT:
Week 1:
- Hunger pangs (normal!)
- Thinking about food
- Slight fatigue
- Adjustment period
Week 2-4:
- Hunger decreases
- Energy stabilizes
- Mental clarity improves
- Body adapts
Month 2+:
- Fasting feels natural
- Sustained energy
- Better sleep
- Reduced inflammation
- Possible weight loss
- Improved focus
SCIENTIFIC REFERENCES:
📚 Study 1: Autophagy & Longevity: Alirezaei et al. (2010) - Autophagy
📚 Study 2: Metabolic Benefits: Mattson et al. (2017) - Ageing Research Reviews
📚 Study 3: Brain Health: Mattson et al. (2018) - Nature Reviews Neuroscience
📚 Study 4: Women & Fasting: Kumar & Kaur (2013) - Journal of Mid-life Health
📚 Study 5: Heart Health: Varady et al. (2013) - Nutrition Journal
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