Fasting & Health
What I actually did to lose about 300 pounds with intermittent fasting: the windows, what breaks a fast, the mistakes, and the bad days. I'm not a doctor and none of this is medical advice.
When to Move to a Longer Fasting Window, and When to Stay Put
I started below 12:12 and can hold 20:4 now. It took almost two years. Here is what I'd look at before adding hours to a fast, and when I'd leave them alone.
What I Eat While Intermittent Fasting: Whatever I Want, Just Less
I never changed what I eat. My old Taco Bell order was five items and a large pop. Now it's one, maybe two. Here is what one meal in my eating window looks like.
Intermittent Fasting With a Physical Job and Chronic Pain: How It Went for Me
I've worked hard physical jobs and I've been in pain for years. Here is where my bad fasting days came from and what changed as the weight came off.
What Breaks a Fast? And What I Actually Drink
Anything with calories breaks a fast. Here is the plain list of what does and what does not, and what I actually drink in a day, including the pop I have not quit.
5 Intermittent Fasting Mistakes, Including the One I Still Make
Five mistakes I'd warn a fasting beginner about: starting too long, changing everything at once, quitting after one bad day, expecting it to be fast, and the one I still make.
How I Lost 300 Pounds With Intermittent Fasting
I went from 520 pounds to 200 in almost two years by changing when I ate. No surgery, no weight loss drugs. Here is what I did, including the rule I still break.
What to Actually Write in a Fasting Journal
A short, honest fasting journal needs a handful of fields, not a daily grade or a race toward a longer fast. Here's what's worth recording and what to skip.
Planning Your Eating Window Around a Normal Workday
Fitting an eating window around a day job, a commute, or family dinner, with labeled worked examples and the logistics that actually make a schedule stick or fail.
How to Use the Free Fasting Tracker (And Keep Your History)
A walkthrough of the free Fasting Companion Tracker: picking a window, starting and correcting a session, and exporting a backup before you lose your history.
12:12, 14:10, and 16:8: What Do Fasting Windows Actually Mean?
12:12, 14:10, and 16:8 are just hours in a day, not a difficulty rating. Here's what the fasting and eating windows actually mean, and what the research says.
Before You Try Intermittent Fasting: Questions Worth Asking
Before picking a fasting window, sit with a few questions first: what problem you're solving, whether it fits your schedule, and what to ask a clinician.