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Hello everyone welcome to episode 58  of intermittent fasting for life experiment of one. I’m your host Tracey Mack.  Today I will be talking about something that I am really passionate about because it gets to the heart of why so many people struggle with health changes long-term. 

We’re talking about intermittent fasting as a lifestyle — not a temporary diet.

If you’ve ever thought,

“I’ll just do this for 30 days,”

or

“I’ll suffer through this until I lose the weight,”

this episode is especially for you.

Let’s start with the word diet.

Diet culture teaches us that:

•We restrict for a season

•We white-knuckle through cravings

•We “cheat,” fall off, and then feel like failures

Diets are temporary by design — and that’s the problem.

When you treat intermittent fasting like a diet, you’re subconsciously waiting for it to end.

And anything you’re waiting to end… won’t last.

That’s why so many people lose weight and then gain it back.

Not because intermittent fasting doesn’t work 

but because they never made it part of who they are.

A lifestyle isn’t something you’re “on.”

It’s something you live.

When intermittent fasting becomes a lifestyle:

•You don’t ask, “When can I stop?”

•You ask, “How does this support my life?”

It becomes:

•Flexible, easy and sustainable 

If you want intermittent fasting to stick, here are a few things to keep in mind:

1. Focus on consistency, not perfection

You don’t fail because you eat earlier one day.

You succeed because you return to your rhythm.

2. Stop chasing fast results

Fast weight loss often leads to fast regain.

Lifestyle change moves slower — and lasts longer.

3. Eat to nourish your body. 

Intermittent fasting should not be permission to punish your body with junk food. 

What you eat still matters — especially for energy, hormones, and skin health.

4. Let it evolve with you

Your fasting window at 30 years old may look different than at 50 — and that’s wisdom, not failure.

At its core, intermittent fasting is a form of self-care.

It says: •I don’t need to eat all day to feel good.•I trust my body.•I’m not ruled by cravings•I can pause, wait, and choose to eat intentionally.

That discipline doesn’t just change how you eat. It changes how you show up in life.So if you’re listening today and wondering,“Can I really do this long-term?”My answer is yes — if you stop treating intermittent fasting like a temporary diet and start treating it like a lifestyle of awareness, flexibility, and self-care.

You don’t need another reset. You need to create a lifestyle that you can live with.If this episode resonated with you, share it with someone who’s tired of starting over. And if you’re on this journey too, remember — this is an experiment of one.

I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. If you would like to share your intermittent fasting story, please email me at: 

Tracey [email protected].         

Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CN

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Hello everyone! Welcome to episode 57 of Intermittent Fasting For Life — Experiment of One.  I’m your host Tracey Mack.

Today I will be discussing: Stress Eating and intermittent fasting.

“Happy New Year everyone! 

Stress eating is very common—and it’s not a lack of willpower. It’s your nervous system looking for relief. When we’re stressed, cortisol rises. Our body thinks we’re under threat, and it asks for something soothing Here are practical, gentle ways to stop stress eating without restriction or guilt, especially helpful if you practice intermittent fasting.

1. Pause the stress loop (before food)

When stress hits, your body wants comfort fast.

Try this 90-second reset:

•Take 3 slow breaths

•Ask: “Am I physically hungry or emotionally overloaded?”

•If it’s stress → delay eating for 10 minutes, not forever

Often the urge softens once your nervous system calms.

2. Replace the “stress → eat” reflex

Your brain just needs another relief option.

Create a Stress Menu (pick 3–5):

•Journal one page: “What am I avoiding right now?”

•Warm tea or lemon water

•Prayer, scripture, or grounding breath

👉 Relief first. Food second—if still needed.

3. Eat enough during your eating window

Undereating can increase stress eating later.

During meals:

•Prioritize real whole foods & less or no processed food.

•Eat slowly, seated, no scrolling

•Finish meals feeling satisfied, not deprived

This is especially important with intermittent fasting—your body must trust that it is safe. Don’t just have a snack during your eating window eat a meal!

4. Identify your stress triggers. 

“What do I really need right now—rest, reassurance, boundaries, or nourishment?”

5. Remove guilt from eating.

Shame keeps the cycle going.

Instead of saying: I messed up”

Try: I ate because I was stressed. 

Self-compassion lowers cortisol—and reduces future urges so give yourself some grace! 

6. Build a “closing ritual” at night

Many stress-eating episodes happen in the evening.

Try:

•Herbal tea

•    Officially closed the kitchen at a certain time each night

7. If you do eat—do it mindfully

•Sit down-No distractions-•Eat slowly

•Stop eating when comfort returns

This can help break the binge-stress loop.

“Stress eating isn’t about food—it’s about relief. When we recognize the stress first, the urge to eat naturally fades. 

I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. If you would like to share your intermittent fasting story, please email me at: 

Tracey Mack I.f. 4 [email protected].         

Have a great day everyone!        

Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CN

Intro/outro music: I Feel You by Keven MacLeod

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Hello everyone! Welcome to episode 56 of Intermittent Fasting For Life — Experiment of One.  I’m your host Tracey Mack.

Today I will be discussing: High Cholesterol and intermittent fasting.

“High cholesterol — and how I reversed mine.”

Cholesterol itself isn’t bad.

Your body actually needs it to make hormones, protect cells, and support the brain.

High cholesterol happens when too much cholesterol stays in the blood instead of being properly used or cleared by the liver.

For me, diet was the biggest driver.

Even though I thought I was eating “okay,” my food choices were still creating too much inflammation and insulin demand in my body — and my cholesterol numbers reflected that.

I was diagnosed with high cholesterol.

Instead of immediately relying on medication, I changed two things:

First, I started intermittent fasting, which reduced how often my body was producing insulin and gave my liver time to reset.

Second, I shifted to a whole-food, plant-based diet — real food, minimal processing, high fiber, and nutrient-dense meals.

That combination did something powerful.

Fiber helped pull excess cholesterol out of my body.

Fasting lowered insulin and inflammation.

And my liver started functioning the way it was designed to.

The result?

My cholesterol numbers improved!

That experience taught me something important:

For many people, high cholesterol isn’t a life sentence.

It’s feedback.

And when you change the environment inside your body — through how often you eat and what you eat — the body can heal.

I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. If you would like to share your intermittent fasting story, please email me at: 

[email protected].         

Have a great day everyone!        

Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CN

Intro/outro music: I Feel You by Keven MacLeod

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Hello everyone! Welcome to episode 55 of Intermittent Fasting For Life — Experiment of One.  I’m your host Tracey Mack. 

Today I will be discussing: Type 2 diabetes and intermittent fasting.

Type 2 Diabetes is a condition where too much sugar stays in the blood instead of going into the body’s cells where it’s supposed to be used for energy.

Your body uses a hormone called insulin to move sugar from the blood into the cells.

I like to think of insulin as a key.

When the key works, the door opens, and sugar gets used for energy.

With diabetes, the key doesn’t work properly.

Either the body doesn’t make insulin, or the body makes insulin but the cells stop responding to it. When that happens, sugar builds up in the blood, and over time, that causes damage.

This became very real for me when I was diagnosed with prediabetes.

I didn’t feel sick. I didn’t feel broken.

But my blood sugar was telling a different story.

What was happening was insulin resistance — my body was making insulin, but my cells weren’t listening anymore.

Instead of immediately turning to medication, I made a decision to change how often I ate.

I started intermittent fasting. Fasting 16 hours with an 8 hour eating window. 

Fasting gave my insulin a break.

It lowered how often my body had to release insulin.

And over time, my cells started responding again.

The result?

My prediabetes was reversed.

That experience is why I’m so passionate about talking about this — because for many people, especially with Type 2 diabetes and prediabetes, this isn’t a life sentence.

It’s a signal.

And when you understand the signal, you can change the outcome.

I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. If you would like to share your intermittent fasting story, please email me at: 

[email protected].         

Have a great day everyone!     

Check out my book (my I.F. story) on Amazon.com: Intermittent Fasting for Life-Experiment of One by Tracey Mack

Intro/outro music: I Feel You by Keven MacLeod

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Ep.54

Navigating the Holidays Using Intermittent Fasting

Hello everyone! Welcome to episode 54 of Intermittent Fasting For Life — Experiment of One.  I’m your host Tracey Mack. 

Today I will be discussing: Surviving the Holidays Using Intermittent Fasting.

The holidays bring joy, family, fun, travel, tradition, and… let’s be honest — food. Lots of food.

From Thanksgiving dinner to office parties to New Year’s to leftovers and everything in between — the holiday season can feel like a nonstop buffet line.

And for those of us practicing intermittent fasting — whether OMAD, 16:8, alternate day, or your own rhythm — this season can feel like pressure, temptation, or even sabotage.

But I’m going to switch the narrative today:

👉 Intermittent fasting is not a punishment during the holidays — it’s a TOOL.

👉 It’s your structure, your peace, and your choice.

👉 It can actually make the holidays LESS stressful — not more.

So let’s talk about it.

Segment 1: Why Holidays Challenge Our Mindset

During the holidays:

•We eat because it’s tradition, •We eat because “everyone else is”

•We eat because food is love, culture, memory. •We eat because the guilt script says, “It’s rude not to.' We eat because “I’ll get back on track in January”

Here’s the truth: Most holiday eating stress isn’t about food — it’s about expectations. Family pressure. Emotional triggers. Nostalgia. Obligation.

Intermittent fasting gives us something powerful:

🧠 The pause between the trigger and the decision.

Time to decide — “Do I want this? Or am I defaulting to habit?”

Strategies for Holiday Success

✨ Strategy 1 — FLEXIBLE Fasting, Not Fearful Fasting

Fasting is a lifestyle — not a prison. You can: •Shift your window earlier or later, open your window for a special meal, close your window and get right back to routine. One feast doesn’t ruin your progress. But giving up because of one feast does.

✨ strategy 2 — Plan the Window, Not the Menu

Instead of obsessing over what you shouldn’t eat, focus on: When you will eat. Tell yourself: “I’m eating with family at 3pm. That’s my window.” If you plan the window you stay in control — not the food.

✨ Strategy 3 — Hydrate Like It’s Your Job

Holiday travel and salty food = bloating and fatigue. When you hydrate: •You’re less snacky, •Digestion improves. •Your body feels lighter, •You naturally eat less, Water, sparkling water, herbal teas — simple, easy wins.

✨ Strategy 4 — If You Break the Fast, Don’t Break the Mindset

There is no such thing as falling off. There is only “adjust.”

You are one meal away from being back on track. Not Monday.

Not January 1st. The next meal. Scripts for Social Pressure

People will comment. They always do. Here are simple, confident responses:

“Oh I’m good, I’m waiting for later.” “Thanks so much! I’ll grab some in a bit.”

“I’m listening to my body right now.” “I’m still enjoying the holiday — just a little differently.” Notice — no lectures, no defending, no explaining.

Confidence shuts curiosity down. The Real Win of Fasting During the Holidays

It’s not the weight. It’s not the number on January 2nd. It’s knowing you are in control of food and not the other way around. 

If you would like to share your intermittent fasting story, please email me at [email protected]

Check out my book (my I.F. story) on Amazon.com: Intermittent Fasting for Life-Experiment of One by Tracey Mack

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Website: FastingwithNicki.com (get your free mindset reset guide on her website).

Facebook: FastingwithNicki.

Instagram: FastingwithNicki.

LinkedIn:(news letter) FastingwithNicki.

Nicole Thompson from Montreal Canada is a certified functional nutrition health coach and a program manager at an athletic club in Montreal.

She came to intermittent fasting by way of longer fasts for weight loss & unhealthy living. She transitioned to intermittent fasting and living a healthy lifestyle overall.

Nicki has 10 years of health coaching and most of her clients are women 35 to 55 years old.

Nicki focuses on the pillars of sleep, stress management, nutrition, and mindset. She uses intermittent fasting as a tool to aid in long term sustainability.

I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.

[email protected].         

Link to my book on Amazon:  https://a.co/d/4gLlmpt

Life is what you make it! Have a great day everyone!                                                          

Intro/outro music: I Feel You by Keven MacLeod

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Ep52-Dr. John D’Ambrosio 

Book: Fasting That Works by Dr. John D’Ambrosio

Contact info: [email protected]

Facebook: John D’Ambrosio 

John is a chiropractor (32 years) currently practicing in the state of Georgia. 

He lost 20 pounds by intermittent fasting (in 2 months). 

John started fasting using the 16:8 approach  but currently does 42 hours twice a week. 

John learned his fasting knowledge by studying fasting gurus, Thomas Delauer, Jason Fung & Mindy Pelz to name a few.

John believes that intermittent fasting is the answer for obesity and many other health conditions. 

I’m not a doctor so please don’t use anything. I say as a substitute for medical advice.

[email protected].         

Link to my book on Amazon:  https://a.co/d/4gLlmpt

Life is what you make it! Have a great day everyone!                                                          

Intro/outro music: I Feel You by Keven MacLeod

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Link to my book on Amazon:  https://a.co/d/4gLlmpt

Ep 51-Why intermittent fasting (IF) is not working for you.

It’s usually due to one or more of the following reasons:

#1 . you’re not fasting clean..unflavored water,plain tea bags, black coffee..

2.You’re overeating During your Eating Window. 

•Some people overeat during their eating window, often consuming more calories than their body needs. This is normal at the beginning of an if journey but once appetite correction kicks in this problem goes away.  

Or You’re Under-Eating during your eating window.

•Chronically under-eating can slow down your metabolism, causing your body to hold onto fat instead of burning it!

3. Poor Food Choices

•IF is a timing strategy, not a license to eat anything. If you’re eating high-calorie, ultra-processed foods, your weight loss will stop in spite of fasting.

4. You’r not fasting long enough. 

•If you don’t fast long enough to trigger the metabolic switch from sugar burning to fat burning you will not lose weight. 

5. You don’t exercise or move more

•Fasting alone isn’t always enough. A sedentary lifestyle can slow down weigh loss.

6. You have High Stress and Poor Sleep

•Elevated cortisol (stress hormone) and not enough sleep can cause weight gain, hunger spikes, and insulin resistance. All which can affect fasting benefit. 

7.Underlying Medical Issues

•Conditions like PCOS, type 2 diabetes, or high blood pressure, can make weight loss and metabolic improvements difficult , even with fasting.  these medical conditions usually resolve themselves with intermittent fasting. 

8.Unrealistic Expectations

•Sometimes, people expect quick results. IF is not a quick weight loss plan! it can take several weeks or months to see any results. This is why you want to make it a lifestyle change instead of a short term solution.

9. And I think this is the most important-Mindset. Your mindset isn’t where it needs to be to stay focused on your health goals. You haven’t made it a priority. It’s not important and if it’s not important, it’s not gonna be a priority! So make your health journey a priority. 

Ask yourself..:

•✅ Are you eating too many processed foods?

•✅ Are you eating whole, nutrient-dense foods?

•✅ Are you sleeping 7-9 hours consistently?

•✅ Are you managing stress?

•✅ Are you moving your body regularly?

Remember it’s not just the fasting but All of these things combined can contribute to weight loss or weight gain. 

I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at [email protected].         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

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Link to my book on Amazon:  https://a.co/d/4gLlmpt

Fasting has been linked to a variety of health benefits, especially when practiced mindfully and consistently. Here are some of the main benefits:

1.Improves Metabolic Health

By regulating blood sugar levels, lowering insulin resistance, and supporting  healthy hormone function.

2.Cellular Repair and Autophagy

During fasting, the body initiates autophagy—a process where cells clean out damaged components, which may help protect against aging and disease.

3.Reduced Inflammation

Many studies suggest that intermittent fasting can lower markers of inflammation, which is key in preventing chronic diseases.

4.Heart Health

Fasting may improve risk factors like blood pressure, cholesterol levels, and triglycerides.

5.Weight Management

By limiting the eating window, fasting naturally reduces calorie intake and boosts fat-burning hormones.

6.Brain Function and Mental Clarity

Fasting supports brain health and cognitive function.

7.Longevity

Some animal studies show fasting can extend your lifespan, though human research is ongoing.

I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at [email protected].         Life is what you make it so let’s make it a great one! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

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Link to my book on Amazon:  https://a.co/d/4gLlmpt

Vacations are meant for relaxing, exploring, and enjoying life—but that doesn’t mean I toss my lifestyle out the window. Intermittent fasting is part of my lifestyle, and yes, it can travel with me. Here’s how I keep it flexible and enjoyable even when I’m on vacation. 

1. I Stay Flexible With My Fasting Window

Instead of sticking rigidly to my normal window (e.g., 16:8), I allow myself some room to shift. If there’s a local breakfast I want to try or a late dinner with friends, I adjust accordingly—maybe it’s a 14:10 day or even a 12:12. The key is being intentional, not perfect.

2. I Prioritize Quality Over Timing

When I’m traveling, I focus more on what I eat rather than obsessing over the clock. Whole foods, local ingredients, and listening to my body matter more than strict hours. If I’m eating amazing Mediterranean food or fresh island fruits, I’m enjoying every bite—mindfully.

3. I Stay Hydrated and Keep Moving

Vacations sometimes throw off routines, so I make sure to hydrate consistently, and I stay active by walking…Fasting always feels easier when I’m moving and staying busy.

4. I Don’t Fast Out of Guilt

If I have a later than usual dinner or an unexpected lunch, I don’t “punish” myself with a longer fast. Intermittent fasting isn’t about restriction for me—it’s about rhythm. One indulgent doesn’t undo my lifestyle.

5. I Use Travel as a Mindful Reset

Vacations give me space to re-evaluate why I fast in the first place. It’s not about rules—it’s about energy, clarity, and feeling aligned with myself. If anything, time away reinforces how much I love how fasting makes me feel, strong, healthy & empowered!

I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at [email protected].         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod