Get Started with Intermittent Fasting

Intermittent Fasting has so many health benefits. Here is a quick summary of some of them and ways to get started experiencing these amazing benefits.


Anti-aging and disease prevention

The one that contributes the most to fat loss is autophagy.


Autophagy is the process of the recycling junk at the cellular level. It will clean up mold, bacteria, viruses in the cell.  Immune system will experience a boost, increase metabolic rate, and give energy and mental clarity. The cell uses this “junk” as fuel. Cells function with survival of the fittest. A cell undergoing autophagy will get rid of the weak parts of the cell that no longer have a useful function. As we age, we create less new cells. The increase in autophagy of the cells in an aging person will increase the youthfulness of those who practice intermittent fasting eating patterns.


After 24 hours of fasting, autophagosomes increased by 300%, after a second 24-hour period of fasting autophagy was increased an added 33%. This increases the power of our brain cells protecting us from Alzheimer’s, dementia, and even cancer.


  • Decrease in sugar and carb cravings
  • Builds muscle and promotes overall health and wellness
  • Enhances brain health and helps prevent neurological disorders like Alzheimer’s
  • Reduces oxidative stress and fights aging, diseases like cancer and stress
  • Delivers an array of physiologic benefits, including lowering triglycerides, reducing inflammation and lessening free-radical damage


Fat Burning

Autophagy supports the liver to increase its function including the processing of fat. The cells that have increased autophagy are therefore boosting fat loss.


Getting Started

Most people eat two or three meals per day with a wide range of time and snacking in between meals. If this has not allowed you to lose weight, decrease body fat, or feel your best energetically, try intermittent fasting in its easiest form.


Start by delaying breakfast an hour each day until your breakfast becomes your lunch. Then try to just eat two meals a day, within a six to eight-hour window. Men typically do well within a six-hour window and women may find an eight-hour window a bit easier to manage.


Women and IF

To put it simply, intermittent fasting can cause hormonal imbalance in women if it’s not done correctly. (5) Women are extremely sensitive to signals of starvation, and if the body senses that it is being starved, it will ramp up production of the hunger hormones leptin and ghrelin.


  1. Fast on 2–3 nonconsecutive days per week (e.g. Tuesday, Thursday and Saturday)
  2. On fasting days, do yoga or light cardio.
  3. Ideally, fast for 12–16 hours.
  4. Eat normally on your strength training/HIIT workouts intense exercise days.
  5. Drink plenty of water. (Tea and coffee are okay, too, as long as there is no added milk or sweetener)
  6. After two weeks, feel free to add one more day of fasting.


If you have failed at intermittent fasting before, try this crescendo style for a better, more sustainable experience — especially if you are a woman.


Once per day fasting

I would suggest starting out slowly and listening to how your body responds to your new IF eating pattern. It is best to develop an awareness of your body and allow time for changes to take effect.


One meal per day fasting

Many people will suggest that you will lose weight from one meal per day just due to the decrease in overall calories. Although this may be part of the process, it is not about calorie count. However, it is more about the frequency of eating and what happens when your body does not need to process food all day and night (see autophagy benefits above). It is critical to note that the quality of the food is important, and this will not work if you are either over eating during the one meal or you are eating junk food.

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