Easing into Intermittent Fasting

Finding the right fasting window can be the key to making intermittent fasting fit smoothly into your life. Consider what works best for your daily schedule rather than forcing yourself to follow a set routine.

Ask yourself:

• When do I start my day?

• When do I have the opportunity to eat, given my workday and responsibilities?

For example, if you rise early and get active in the morning, you might feel more comfortable with a fasting window from 7 p.m. to 11 a.m., which allows you to eat during your busiest hours. A later eating window may feel more natural if your evenings are spent socializing or with family. The goal is to find a sustainable rhythm that doesn’t feel restrictive but aligns with your life's flow.

If the idea of fasting feels overwhelming, start with a 12-hour fasting window. This gentle approach allows your body and mind to adapt to going without food for extended periods. Once you feel comfortable, gradually extend the fasting window to 14 hours, then 16 hours, as your body and resolve strengthen. A 16-hour window really allows your body to enter fat-burning mode.

Intermittent fasting isn’t just about when you eat; it’s about building resilience, self-trust, and alignment with your goals. A 16-hour fasting period allows your body time to rest, repair, and enter a gentle rhythm that will sustain you for the rest of this journey.

Creating a successful intermittent fasting lifestyle is as much about mindset as the fasting hours themselves. 

During your “eating” window, enjoy two daily meals, following a high protein/low carb lifestyle, which is my magic formula for rapid weight loss. It is the most painless process I’ve ever encountered to approach the long haul of weight loss, transforming it into a weight maintenance lifestyle that is easy to manage.