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Intermittent Fasting is sabotaging your weight. Here’s how to make it work for you.

If you’re in the US, I hope you had a wonderful Thanksgiving last week. I want you to know that I’m thankful for you and your presence in my little, tight-knit community of people who want to improve their health.

While the Holiday Season may look different this year, I have no doubt that one thing that will remain unchanged is the loads of food that will bring people together. Because of this, it’s around this time of year that most people begin thinking of New Year resolutions or goals.

New Year, New Me” is probably the most popular resolution. With intentions on weight loss, healthier eating, and self-improvements, the internet will soon be flooded with searches for diets, quick fixes, and home-based workout programs.

Let me share some startling facts with you:

Within two weeks, nearly a quarter of those resolutions are broken.

Within three weeks about a third, and by the one month mark nearly half.

Why, you might ask, is it so difficult to keep a simple goal? If you love yourself enough, desire to be healthy, and take pretty good care of yourself, why is that not enough to stick to your resolution?

The answer is that your approach is all wrong.

If you’ve been following my work in Eating Psychology & Mind Body Nutrition, you know that I teach about approaching health, weight loss, and self-improvement from a much different perspective than anything you’ll find through a Google search.

I want to do just that when it comes to intermittent fasting, because I believe this is a great tool for beginning your Journey towards health.

And there’s no better time than now to learn this valuable information so you can begin to implement it in 2021!

If you’ve never heard of, or tried, intermittent fasting (IF), it’s an approach to weight loss that cycles between periods of fasting and periods of eating. It isn’t a diet, per se, but rather an eating pattern – a timed approach.

The most common cycle for IF is 16:8, where you fast for 16 hours and consume all of your daily calories and nutrients within an 8 hour window each day.

This is a great approach to heath, vitality, and weight loss. I have no qualms with intermittent fasting. However, I do believe that people are doing it wrong and that’s why it’s not sustainable or helpful in the long run.

Here’s my recommended approach to successfully fast intermittently:


Start your day early with breakfast and begin your fast earlier in the evening rather than later at night.

It’s that simple!

The mistake people are making is that they’re rising as early as 6 am and not having breakfast until 10 or 11 am. This gives them an eating window from 10 am to 6 pm, or 11 am to 7 pm. Pretty reasonable, if you ask me.

However, because your metabolism cycles with the sun, what’s happening between 6 and 10 am is that your body believes food is scarce. It will automatically shut down crucial processes as it shifts into starvation mode.

Starvation mode is very real and very detrimental to your health! In starvation mode your hormones are in flux, metabolism and digestion are slowed, muscle and tissue repair are totally halted, and everything you eat is stored as fat. These divinely designed processes are meant to prolong your life in the event that you are actually starving.

So, here’s what I recommend.

When you wake up, break your fast with protein and healthy fats. These will keep you fuller longer and reduce snacking and cravings throughout the day. A great example is eggs, maybe avocado toast if that’s your thang, or some oatmeal with nut butter and flax or chia seeds. I recommend having breakfast between 5 and 7 am depending on your geography.


By lunch time your metabolism is at its peak just as the sun is at its highest point in the sky. The ideal time for lunch is between 12 and 1:30 pm. Pretty much anything you eat at lunch you will burn before the end of the day, so don’t skimp out with a tiny salad or protein bar. You’ll want this to be your heartiest meal of the day.

Once again, what you include in this meal will determine snacking, cravings, or crashing in the second half of your day. Choose foods that will be life-giving rather than energy-draining.


At dinner time you’ll want to avoid consuming too much protein because it is hard on your stomach and has been linked to poor sleep. What happens is that it takes longer than the typical one to four hours for your stomach to empty because protein takes longer to break down and digest.

Depending on when your eating window ends, try to finish eating at least four hours before going to bed. I recommend eating between 5 and 7 pm, just as the sun is setting.


If you follow these guidelines while experimenting with IF I know that you’ll feel better, have more energy, and find more success with this phenomenal approach to eating.

I’d love to hear your thoughts, experiences, and questions about IF and more! Comment below with your questions or to share your experience.

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