Intermittent fasting is a big topic these days, but what exactly IS intermittent fasting and how does it work? If you’re not familiar with it, consider this: Intermittent fasting is a dieting method in which you don’t eat anything for an extended period of time. This can vary from a couple of hours to a few days, depending on your personal preference. The goal is to put the body into a fasted state, where the body is not getting any fuel at all from food.
Intermittent fasting (IF) is a tool to aid weight loss by providing a flexible eating window. It has been shown to aid weight loss in a number of studies, and many people simply do it for health benefits. In a study conducted by Dr. Valter Longo at the University of Southern California, intermittent fasting was shown to improve the health of monkeys. The monkeys exposed to IF experienced increased lifespan (by as much as 50%), decreased blood glucose levels (by as much as 40%), and decreased markers of aging. The benefits of intermittent fasting were shown in the book The Fast Diet, which was written by Geary and contains a ton of information on IF.
The dieting world is a big one, with many variations and opinions on the way forward, and the benefits of intermittent fasting is no different. The diet itself is often misunderstood and overstated, while the idea of fasting is often accepted (and rumored) but not actually practiced – especially intermittent fasting.
Chapter 1
An introduction to intermittent fasting
Intermittent fasting is described as “magical” by others. However, sorting through all of the varied intermittent fasting programs and mountains of fasting studies is a huge task. We’ve done the legwork for you in this FREE guide, so you can decide if intermittent fasting is good for you.
Perhaps you’ve experienced a similar experience. “It’s sooooo easy,” says a buddy who has become an evangelist for intermittent fasting (IF). I just wait until 3 p.m. to eat.”
Your pal has never felt so good in his life. They’re brimming with vitality and concentration. They also look fantastic.
What is this fasting craze? It appears to be working for them. ‘Perhaps I might give this a shot?’ you think.
And just as soon as you think that, another friend shows up with their own IF story.
The other friend responds, “Ugh, this dumb IF diet.” “I’ve. Never. In. My. Life. Been. This. Hungry.”
Like the main character in a Snickers ad, that friend appears depleted, agitated, and angry.
So, maybe… After all, what if IF isn’t for you?
Such discussions can make any rational individual wonder:
- Is it even possible for IF to work? And what exactly is IF in terms of technical terms?
- Who should give IF a shot? Who wouldn’t want to?
- What are the advantages and disadvantages?
- Which of the many alternative IF schedules—16:8, 20:4, 5:2, and so on—works best for you?
We’ve answered the most frequently asked questions about intermittent fasting in this free ebook.
You’ll learn everything you need to know about whether IF is a suitable fit for you (or a client), and how to utilize it effectively if it is. It’s best to read it in order. Alternatively, start with anything that piques your curiosity. Everything is fine.
Chapter 2
The Basics of Intermittent Fasting
When you fast intermittently, you eat when you want and don’t when you don’t. We’ll define crucial IF terminology and cover other essential information in this chapter.
Chapter 3
What is the mechanism of intermittent fasting?
You’ll be able to balance the benefits and draw your own conclusions after you grasp the science behind intermittent fasting (or help your clients do the same).
Chapter 4
The top six advantages of intermittent fasting
Improved metabolic health, better blood glucose management, and lower blood lipids (cholesterol and triglycerides) and inflammation are some of the potential health benefits of intermittent fasting.
Chapter 7
Fasting and exercise on a regular basis
Fasting is a stressful experience. Exercising is also beneficial. In this chapter, we’ll look at how and why it’s important to be strategic when it comes to combining exercise and intermittent fasting for the best results.
Chapter 8
A step-by-step guide to intermittent fasting
Many people look for comprehensive rules to learn how to fast intermittently. The rules, though, aren’t all that significant. A better method is to experiment with a schedule and observe how things go.
Our crew has extensive experience with intermittent fasting.
If you’ve never heard of, you’re probably wondering:
‘Who are these people, and why should I believe them?’
To summarize:
- Is home to some of the world’s best nutritionists.
- According to third-party research, it offers the world’s #1 most recommended nutrition coaching certification program.
- Over 100,000 customers have had their bodies and lives transformed as a result of his work.
There’s more, though.
The majority of our employees act as if they are lab rats.
(You may consider experimentation to be a necessary component of culture.)
They are always experimenting with different nutritional solutions. Intermittent fasting is no different.
Our co-founder, John Berardi, PhD, and our director of curriculum, Krista Scott-Dixon, PhD, experimented with intermittent fasting for many months a few years ago.
They meticulously recorded everything from scale weight, body fat percentage, and blood/hormonal markers to lifestyle characteristics including energy levels, cognition, and pain-in-the-ass aspects along the way.
We’ll share what they uncovered in this ebook—and how it can help you master the art of intermittent fasting.
(And don’t worry: there’s enough of science and research to go along with their personal stories.)
We’re not here to persuade you to follow any particular diet, including intermittent fasting.
But if you’re going to try IF, we’d like to assist you in doing it correctly.
Both Dr. Scott-Dixon and Dr. Berardi had to learn IF the hard way.
(And yes, those humbling experiences are detailed in this booklet.)
They developed a method to locate your intermittent fasting sweet spot based on their findings: just enough IF to generate amazing results, but not so much IF that your dog’s chow seems tempting.
We’ve produced a complete resource that can aid you and your clients by combining their fasting experiments with the latest science:
- Make a decision on whether IF is suitable for you.
- Maximize the advantages of IF while reducing the hazards.
- Decide the protocol you want to try.
- Customize IF to fit your objectives, needs, and everyday life.
This ebook can be used in two ways.
If you’re a personal trainer, coach, or other health and fitness expert, here’s what you should do.
- Become interested in the science underpinning IF. It’s in Chapter 3 where you’ll locate it. The more you know, the better you’ll be able to communicate with clients that have questions.
- Consider providing a resource for customers who want to try IF. Also, if you think a client will benefit from any section of this booklet, please feel free to refer them to it.
- Clients should be closely monitored and supported. If your clients are attempting IF, be available to discuss any difficulties or to prevent problems before they occur.
- Recognize which clients IF may be appropriate for, if any. There is no such thing as a “one-size-fits-all” protocol. Be aware of who IF may or may not work for, and be accountable to the people you serve.
If you wish to try IF for yourself or just learn more about it, go to:
- Slow down. There’s no need to haste. We’ll show you how to get started and tailor intermittent fasting to your specific needs.
- Know who you are. Pay attention to your energy, sleep, recovery, mood and mental state, actions, and relationships, among other things. If you find an issue, address it right away. The response is virtually never “faster/harder/more.”
- Consider hiring a coach. It’s usually a good idea to have ongoing supervision, support, accountability, and advice.
- Check out our guidelines for self-experimentation. We gave you a step-by-step procedure in Chapter 8 that you can use to explore your own IF exploration.
Concerning the experts
‘s science advisor is Helen Kollias, PhD. Dr. Kollias is an exercise physiologist with a doctorate in Molecular Biology from York University in Toronto. She specializes in muscle development and regeneration.
Dr. Kollias has held research positions at some of the world’s most famous institutions, including Johns Hopkins and Toronto’s Hospital for Sick Children, in addition to teaching exercise physiology, molecular biology, and biochemistry at the university and college level. Her research has been published in ten peer-reviewed publications.
The co-founder of is John Berardi, PhD.
He graduated from the University of Western Ontario with a doctorate in exercise physiology and nutritional biochemistry and an MS from Eastern Michigan University.
Dr. Berardi is one of the world’s leading exercise nutrition experts and the author of the best-selling book Change Maker. His work has appeared in a wide range of textbooks, peer-reviewed academic journals, and popular fitness and nutrition books and periodicals.
The director of curriculum is Krista Scott-Dixon, PhD. She oversees the development of PN’s educational programs and courses, such as the Level 1 and Level 2 Certification Master Classes.
Dr. Scott-Dixon graduated from York University with a doctorate in Women’s Studies. Dr. Scott-Dixon has produced three books, dozens of popular articles, and numerous academic publications throughout his more than 20 years of expertise in research, adult education, curriculum design, and coaching and counseling.
The science behind intermittent fasting (IF) is fascinating. The idea is that you eat normally in the morning (breakfast), and then fast for 12+ hours, in the evening. Then, you eat the same meal again (and fast again) until dinner. It is designed to mimic a normal 24 hour day, and help you burn fat and keep it off.. Read more about intermittent fasting diet plan and let us know what you think.
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Frequently Asked Questions
Why Intermittent Fasting is bad?
Intermittent fasting is bad because it can lead to malnutrition and other health problems.
How much weight can you lose in a month with intermittent fasting?
I am not sure what intermittent fasting is.
What are 3 benefits of intermittent fasting?
Intermittent fasting is a type of diet that involves eating normally for a certain amount of time, and then going without food for the rest of the day. This helps to reduce hunger and it can also help with weight loss. There are many benefits to intermittent fasting, including better sleep quality, increased energy levels, improved mood, and reduced risk of diabetes.
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