Intermittent Fasting Lifestyle: One Fast at a Time

Your Brain Works Better In Fasted State 13.06.2026 10min

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:The metabolic switch from glucose to ketones — and when it happensWhat Mark Mattson's research says about neural network enhancement and stress resilience in the fasted stateHow fasting increases BDNF — a protein that supports learning, memory and moodMy personal experience of sharper mornings, no post-lunch fog, and doing deep work while fastedStudies & References:Mattson et al. (2018) — Intermittent metabolic switching, neuroplasticity and brain health, Nature Reviews Neuroscience:https://www.nature.com/articles/nrn.2017.156BDNF and fasting — overview via Found My Fitness (Dr. Rhonda Patrick):https://www.foundmyfitness.com/episodes/ketogenic-diet-fasting-brain-benefitsNew episodes every Saturday.Follow so you never miss one — and if this resonated, leave a rating. It genuinely helps the show reach people who need it.

Can Intermittent Fasting Reduce Your Allergies? 05.06.2026 9min

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 one less thing to reach for every morning.🎙️ Follow the show so you don't miss Part 3: focus and mood.📲 Instagram: @coach.atmdeoResources:A 2023 review published in Trends in Endocrinology & Metabolism found that intermittent fasting suppresses oxidative stress and inflammation, while also stimulating autophagy.https://www.cell.com/trends/endocrinology-metabolism/abstract/S1043-2760(23)00214-X?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS104327602300214X%3Fshowall%3Dtrue

I Stopped Crashing After Exercise . This Is Why — Part 1 31.05.2026 10min

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. No jargon — just what actually happens in your body, and why it takes about three months to feel it.This is Part 1 of 3. Two more unexpected benefits coming in the next two weeks.

I Lost 10kg in My First Year of Fasting. It Wasn't just the 20 Hours fasting — It Was These 5 Things. 24.05.2026 13min

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 I swapped seed oils for (and why it mattered)→ Why low-fat dairy was sabotaging my progress→ The one monitoring habit that kept me consistentIf you've tried IF before and couldn't stick with it, these five things might be what you were missing.

Find Your Ideal Fasting Slot in 3 Steps 16.05.2026 15min

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 you need a longer or shorter fast• Why insulin resistance changes everything (and how to measure it at home)• The 2×2 grid I use to match fasting protocols to different life stages• When 16 hours is enough — and when you need 18, 20, or beyondI'll also walk through my personal approach: 20-hour daily fasts with a 4pm eating window, why I tried alternate-day fasting and stopped, and how I vary my fasts twice a month.If 16:8 isn't giving you the results you expected, this episode will show you how to adjust

The One Food That Beat a High-Fiber Diet (Stanford Study) 09.05.2026 15min

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 fermented foods change your gutWhy your immune system needs a "referee," not just a fighterThe fermented food I break almost every fast with — and whyMy favorites: kefir, yogurt, sauerkraut, kimchi, raw Parmigiano Regianno, and moreIf you've been doing intermittent fasting but ignoring what you eat in your window, this one's for you.🎧 Follow the show so you don't miss the next episode.📩 Questions or topic requests? DM me on Instagram @coach.atmdeo

Can't Get Past 16 Hours? How to Make Intermittent Fasting Easy 02.05.2026 12min

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 your metabolism. Why a simple nature walk during your fast does more than distract you from food. And why doing focused, meaningful work during your fasting window might be the most underrated tool of all.This is the episode I wish I had when I was struggling to get past 16 hours.

Why Your Body Fights Back After Every Diet (And How to Stop It) 26.04.2026 12min

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 intermittent fasting works differently.In this episode you'll learn: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 intermittent fasting works differently.In this episode you'll learn:Why diets do not work for weight loss in the long runWhat is Appetite CorrectionHow to measure real fat loss progress beyond just weight

How Intermittent Fasting Kills the Microbes Behind Your Hunger Cravings 18.04.2026 13min

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 unstoppable cravingsHow fasting starves them outWhat to eat in your window to rebuild your gutIf you're new to intermittent fasting and struggling with hunger , this episode will change how you think about food altogether.🎙️ Listen now and subscribe for weekly episodes on the intermittent fasting lifestyle.

The IF Feast: 5 Rules to Make Intermittent Fasting Work for You 11.04.2026 14min

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 fibre✅ Minimising ultra-processed foods✅ Keeping sweet treats towards the end✅ Not fearing healthy fatsBecause consistency beats perfection.

Intermittent Fasting: Don’t Get Confused by the Headlines 03.04.2026 8min

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 is to help you think about intermittent fasting in a calmer and more informed way.

How to Start Intermittent Fasting Without Getting Overwhelmed 27.03.2026 9min

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.

Think Intermittent Fasting Is Extreme? Start Like This Instead 20.03.2026 12min

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 how we try to start it.I share a simpler way to approach intermittent fasting, how to ease into it, and what you can realistically expect early on so it actually feels doable.If you’ve been thinking about trying fasting but not sure where to begin, this should help you get started without overcomplicating it.

Does Fasting Cause Muscle Loss? Understanding the Metabolic Switch 13.03.2026 14min

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 role of hormones like insulin and growth hormone during fasting, what the current research suggests about muscle preservation, and why being fat-adapted matters.Finally, we cover practical considerations around fasting duration, exercise, and nutrition so that muscle can be preserved while fasting.Research: Moro et al. 2016 Journal of Translational Medicine time restricted feeding resistance training

The Biggest Mistake People Make When Breaking a Fast 06.03.2026 8min

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 to improve food quality, reduce ultra-processed foods, and think about the order in which you break your fast, without making intermittent fasting complicated.If you're new to intermittent fasting, this episode will help you build a healthier and more sustainable eating window.

About to Quit Intermittent Fasting? Listen to This First. 20.02.2026 14min

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 failingWhy it matters• How to support your body during this adjustment phaseThe first few weeks of intermittent fasting can feel uncomfortable. But discomfort doesn’t automatically mean something is wrong.Sometimes, it means your body is shifting fuel sources and becoming more metabolically flexible.Give it time. Stay consistent. Fast clean. Let your body adapt.

What to Expect in Your First Weeks of Intermittent Fasting 14.02.2026 8min

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://youtu.be/M5g2hKdNAUU?si=oE_pwYumawF6yzbwThe key takeaway: focus on clean fasting and give your body time to adapt.

Mindset: Key Ingredient to Make Intermittent Fasting Stick 07.02.2026 10min

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.

Common Misconceptions About Intermittent Fasting 30.01.2026 15min

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 covered1. IF is a game of willpower2. IF is all about calorie restriction3. I’ll lose muscle mass doing IF4. I’m a foodie, so IF is not for me.5. IF will negatively affect hormonesResources mentionedDr. Jason Fung on why intermittent fasting does not inherently lead to muscle losshttps://youtu.be/2ImbXU3sJBc?si=91C0qEfbgLlPNICbTabatha Barber (OB-GYN), discussed with Gin Stephens, on hormones and fastinghttps://youtu.be/A-cy1XwE8ws?si=t6Z0swlTmJnBDa6O

Setting Yourself Up for Success with Intermittent Fasting : A Tactical Approach 23.01.2026 13min

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