Intermittent Fasting Lifestyle: One Fast at a Time

You've probably been told your whole life to eat before anything important , an exam, a big meeting, a tough day. But what if that advice is backwards? In this episode, I share the science behind why your brain actually performs better in the fasted state, and what changed for me three months into intermittent fasting, when the afternoon slump I'd accepted as normal just... disappeared. We cover:...

Can intermittent fasting actually reduce your allergies? It sounds unlikely , but the science and personal experience say otherwise. In this episode, I share how six months of intermittent fasting eliminated my morning allergy symptoms completely and break down the two-part science behind why: reduced baseline inflammation and autophagy's clean-up role. No dramatic moment. Just a quiet aha and...

Every weekend after tennis, I'd come home and head straight for the sofa. Hours gone. That was life before intermittent fasting. A few months in, something changed. Post-game — I walked the dog, did the chores, and still had energy left. I didn't understand it at the time. Now I do. In this episode I break down the two reasons IF gave me back my energy: fat adaptation and mitochondrial efficiency....

You started strong. Then hunger got in the way. Or you hit a plateau. Or life happened. I lost 10 kilograms in my first year of intermittent fasting — but not just because I fasted for 20 hours. Five other habits made the difference between quitting and actually seeing results. In this episode: → Why I added vegetables (even though I hated them) → The saturated fat myth that kept me hungry → What...

Most intermittent fasters pick 16:8 because it's the most popular protocol. But what if there's a better fasting window for your specific body and schedule? In this episode, I'm breaking down exactly how to find your ideal fasting duration — not based on what works for someone else, but based on your metabolic health and real-life flexibility. You'll learn:• Three biomarkers that determine whether...

70% of your immune system lives in your gut , and most of us are starving it. In this episode, I break down a 2021 Stanford study that surprised even the researchers: a group eating fermented foods showed more microbiome diversity and lower inflammation than a group eating high-fiber. In just 10 weeks. I'll cover: What the Stanford team actually found (and why it shocked them) The 3 ways ferme...

Does fasting still feel like a battle? You're not broken — you're just not fat-adapted yet. In this episode, I break down the 3 real reasons fasting feels difficult, and then give you 3 practical tools you can use today to make your fast easier and more effective. We cover why black coffee, black tea, and green tea aren't just hunger suppressants ; they're actively working with you...

52% of adults worldwide are trying to lose weight right now. Research tracking 29 long-term studies found that within 5 years, 80% of everything they lose comes back. That's not a willpower problem. That's a broken system. In this episode I break down why conventional diets fail at a biological level — chronically high insulin, locked fat stores, hormones that never get a chance to reset — and how...

Ever told yourself "just one chip" and ended up finishing the whole bag? You're not weak. You're not lazy. Your gut microbes are running a programme you don't even know about. In this episode we explore why cravings happen, how bad microbes hijack your hunger signals, and why intermittent fasting is the most powerful way to fight back. You'll learn: Why bad microbes cause...

Seven out of eight people are metabolically unhealthy — yet food has never been more abundant. Sound familiar? Intermittent fasting isn't about starving yourself. It's about feasting smarter. In this episode, we break down 5 key principles to optimise your eating window - whether you're vegan, carnivore, or anywhere in between: ✅ Opening your window with whole foods ✅ Getting enough protein and...

I’ve noticed that every few months there’s a new headline about intermittent fasting. One study says it’s good, another says it increases risk of something. It’s very easy to get confused by all this mixed messaging. In this episode, I share how I personally look at research studies, why not all studies are equal, and why it’s important not to react to just one headline. The goal of this episode i...

In this episode, I talk about how to start intermittent fasting without getting overwhelmed. I share a few low-effort, high-impact habits that helped me build fasting into my routine in a sustainable way.

Is intermittent fasting actually extreme… or does it just feel that way when you’re starting out? A lot of people assume fasting means skipping meals, being hungry all day, or doing something drastic. And that’s usually what puts them off. In this episode, I talk through why it feels that way in the beginning , and why it doesn’t have to be. Most of the time, the problem isn’t fasting itself. It’s...

One of the biggest concerns people have about intermittent fasting is whether it leads to muscle loss. In this episode, we explore what actually happens inside the body during fasting. We walk through the different fuel sources the body uses — from blood glucose to glycogen and eventually stored fat — and explain what people mean when they talk about the “metabolic switch.” We also discuss the rol...

Many people can fast clean… but struggle with what to eat during the eating window. Many people who start intermittent fasting wonder if they are getting enough nutrition while eating within a smaller window. In this episode, I share my experience as a long-term intermittent faster and explain how to approach your eating window once you’ve mastered the clean fast. We discuss practical strategies t...

If you’re in the early stages of intermittent fasting and feeling low energy, cold, irritable, or just “off” , this episode is for you. Before you decide fasting isn’t working, it’s important to understand what’s actually happening inside your body. In this episode, I explain: • What fat adaptation really means • What’s happening hormonally and metabolically • Signs you’re transitioning — not fail...

In this episode, we explore what you can realistically expect in the initial weeks of starting intermittent fasting. I share my own experience from the early phase of IF, including: • Initial weight drop due to water weight reduction • Reduction in inflammation • Feeling drowsy after meals during the eating window • Feeling colder than usual • Dr Jason Fung's video (for those interested) https://y...

In this episode, we discuss a crucial ingredient of IF that doesn't get talked about enough – mindset. I share three learnings around mindset that help me to live IF lifestyle with freedom and gratitude. IF is not a diet, but a lifestyle. There is no need for a cheat day in the world of IF. IF doesn't impose any restriction on social life. When it comes to IF, YOU are in-charge.

Summary: In this episode, I share common misconceptions about intermittent fasting based on my own experience. We look at what often gets misunderstood, why it matters, and how a simpler, more realistic approach can make IF easier to stick with over time. Notes: Misconceptions covered 1. IF is a game of willpower 2. IF is all about calorie restriction 3. I’ll lose muscle mass doing IF 4. I’m a foo...

Practical, real-life lessons from my intermittent fasting journey. In this episode, I share how setting up your environment, habits, and expectations helped me stay consistent in the initial weeks. We cover: • Building a clean fasting habit • Deciding on an eating window • Identifying trigger foods • Why staying busy while fasting matters • Celebrating micro-wins

This episode I share my take on how to set yourself up for success. I cover : Why high level understanding of IF is important Critical to not have unrealistic expectations Importance of consistency Measure your progress Look to join IF community for encouragement and support Nailing the clean fast is critical