In today's episode, we're talking about how to get the most from intermittent fasting.

A fasting routine is a great way to remind food who's boss. The beauty of time restricted feeding or eating within a particular window is that you can move the window around to meet the day's demands. If you are practicing the standard 8 hour feasting and 16 hour fasting windows and not feeling well, then it's time to readjust your fasting and feeding windows.

➡️Break up your fasting at least one time per week. For example, if you normally fast for 16 hours a day, then try fasting for 12 or 14. If you want this to be a lifestyle, having these breaks is high value as it releases the tension that can build up from thinking every day I don't eat until this time and I stop at this time.

➡️I think it goes without saying, but when breaking your fast, I would choose real food. This might seem like a no brainer, but to experience the magnitude of benefits wrapped up in a fasting window, real food is a must.

➡️I would also note that in maximizing the effectiveness of fasting and getting the greatest long term health gains, it is paramount to make protein and resistance training a priority.

Those who don't do this, end up seeing significant reductions in bone density and lean body mass (i.e. muscle) as part of their weight loss, this can be remedied through consistent resistance training and a minimum of 60 grams of protein during your feeding window.

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