The Complete Scoop on Intermittent Fasting

general health nutrition weight loss Jul 09, 2022

Intermittent Fasting is not “one size fits all” and it’s certainly not right for every body.

If you’re interested to learn more about intermittent fasting, or want to improve your existing practice, this post is for you.

I’m sharing the complete scoop on Intermittent Fasting according to what I’m seeing in my private practice with clients.

One thing is for sure; Intermittent Fasting is not a panacea, and it’s certainly not the best approach if weight loss is your top goal. While you might experience some success - and I hope you do - it’s also normal if you don’t.


When it comes to Intermittent Fasting, it’s important to understand what your goal is. Why exactly are you doing it? Or, what are you hoping to accomplish through the practice?

Be sure to watch this episode of Hot Tea with Holly as you’ll learn…

  • What is Intermittent Fasting - exactly?
  • The different approaches and protocols
  • Does it work?
  • What approach is best for weight loss
  • When it can be problematic

This well structured study published in The New England Journal of Medicine showed that intermittent fasting (aka time restricted eating) was no more effective for weight loss when compared to a simple calorie deficit. 

According to the study, expending more calories than you eat is the true factor in weight loss, and intermittent fasting does not have any magical benefits.

While the jury is still out regarding Intermittent Fasting and weight loss, there is some evidence that it could work for you - possibly. The research is conflicted; but if Intermittent Fasting seems to work for you, or, you’re interested in trying it, read on.

If you’re interested in using Intermittent Fasting for weight loss, this study as well as a meta analysis from Harvard, showed that the best form of Intermittent Fasting for weight loss is something called “early time restricted feeding”. 

Early time restricted feeding is a form of Intermittent Fasting where you begin your eating window upon waking for the day. You can choose an eating window of 8-12 hours and then begin a fasting window for 12-16 hours.

The emphasis here is to eat your first meal of the day within an hour of waking. Eat for 8-12 hours and then begin your fast.

This is very much in alignment with what I’ve taught for years, as it supports the body’s natural circadian rhythms and biological preferences. And this is very much in opposition to a popular trend of starting your fasting window upon waking, and holding your first meal of the day until lunch or later.

This all being said, I do see benefits for some clients in some cases. A great way to experiment is by trying a 12 hour fast. 

An approachable way to experiment with Intermittent Fasting is to finish your last meal of the day 12 hours before your first meal the next day.

This approach gives you a 12 hour fast, and sets you up for the benefits of early time restricted feeding.

In the end, what matters is if this approach to eating works for you. And if it does, great! As with many protocols, success depends on what works for you, your body, and your preferences. 

I hope you found this post helpful!


Stay strong, friend.


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