...is the voluntary withholding of food for spiritual, health, or other reasons.

Food is easily available, but you choose not to eat it. This can be for any period of time, from a few hours up to a few days or – with medical supervision – even weeks on end.

It’s done by ...

When we fast, Insulin levels fall, signaling the body to start burning stored energy as no more is coming through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.

In essence, intermittent fasting allows the body to use its stored energy....

• Weight and body fat loss
• Lowered blood insulin and sugar levels 
• Possibly reversal of type 2 diabetes
• Possibly improved mental clarity and concentration
• Possibly increased energy
• Possibly increased growth hormone, at least in the short term
• Pos...

• Hunger is the most common side effect of intermittent fasting. 
• Constipation is common. Less going in means less going out. Standard laxatives can be used to help.
• Headaches are common and tend to disappear after the first few times on fasts.
• Mine...

• Drink water
• Stay busy
• Ride out the hunger waves
• Give yourself 1 month to see if intermittent fasting (such as 16:8) is a good fit for you
• Follow a low-carb diet between fasting periods. This reduces hunger and makes in...

Shorter fasts (

• 16:8: eating only during an 8-hour window during the day and fasting for the remaining 16 hours.
• 20:4: 4-hour eating window and a 20-hour fast.

Longer fasts (>24 hours):

• 24-hour fasts: fasting fr...