If you keep up with nutrition and fitness trends, you have probably heard of intermittent fasting (IF).

Fasting is an ancient tradition that has been utilized for thousands of years for its medicinal and therapeutic benefits.

In the fitness and nutrition space, IF can be used as a tool to burn stored fat while maintaining hard-earned muscle.

IF is a short fast where you go without food for a window of 12 to 16 hours. During this period of time, it is ok to have zero calorie drinks, such as tea, coffee, and water, however you do not want to have too many calories or you will not longer be fasting.

While a 16 hour fast may sound difficult if you have never done one, it is in fact super easy. All that you have to do is extend the window of time at night where you aren’t eating: eat your dinner earlier, and eat your breakfast later, with no snacks in between.

The benefits for weight loss come mostly from exhausting your body’s stored glucose, forcing your body to enter a state of ketosis.

Normally our body produces ATP, which is our energy source, almost like gasoline for an automobile, from glucose through the Kreb’s cycle.

When you go without food for long enough, our body’s store of glucose that exists in the liver and throughout our muscles becomes exhausted, and it turns to the next most effective fuel for energy: our stored fat.

Ketosis is simply when your body uses fats rather than carbs for fuel, which is how you enter fat-burning mode.

An amazing benefit of IF is that not only does it kick our body into ketosis, but it also works to preserve our muscles through an increased production of human growth hormone (HGH). HGH has been shown to improve lean body mass, meaning that it will protect your hard-earned muscles while your body is using your fat for energy.

Intermittent fasting benefits extend beyond simple looking amazing. IF has been shown to improve mental function, increase your energy, and reduce inflammation. This benefit is huge, as chronic inflammation has been linked to many of our chronic diseases today, including heart disease, Alzheimer’s and other neurological diseases, type-2 diabetes, obesity, arthritis, and even cancer.

Next I am going to share a few simple tricks to get the most out of you IF window.


The way to get the most from your IF window is to boost your metabolism in the morning when you haven’t yet eaten. Exercise or increasing your temperature through a sauna or a steam room are excellent ways to accomplish this, encouraging even more stored fat to be burned!

My favorite health hack that you can employ to get the most out of your morning fasting window is to employ an extremely powerful and low calorie simple fat-burning morning detox drink to boost these effects.

This drink contains apple cider vinegar, lemon, and a number of spices, which are known to boost metabolism and encourage the natural metabolic detoxification pathways in our bodies.

How to Intermittent Fast

While men are safe to have a long IF fasting window daily of up to 16 hours, women want to be more cautious as too much fasting can mess up our hormone levels.

For women, do not fast for more than 12 hours any more than 3 non-consecutive days per week. On days when you fast more than 12 hours, do light yoga or cardio, but avoid heavier exercise until you have become accustomed to fasting

Intermittent fasting is a great tool for fitness and overall health, so be sure to make the most out of your nightly fasting window and burn that stored fat!

References:

1. Role of therapeutic fasting in women’s health: an overview

2. Effects of fasting on disease activity, neutrophil function, fatty acid composition and leukotriene biosynthesis in patients with rheumatoid arthritis

3. Calorie restriction with a high fat diet effectively attenuated inflammatory response and oxidative-stress related markers in obese tissues of the high diet fed rats

4. Effects of intermittent fasting on age related changes on…in rat hippocampus

5. Auto-inflammatory mechanism of dieting and fasting revealed