Intermittent Fasting for Life-Experiment of One

Send us Fan MailHello everyone! Welcome to episode 67 of intermittent fasting for life - experiment of one.  I’m your host Tracey Mack. Today we will be discussing: how to slow down the aging process.What if aging isn’t just something that happens to you… but something you can actually influence?Today, we’re talking about how to slow down the aging process—not with hype, not with gimmicks—but with science-backed habits that affect your body at the cellular level.Most people think aging is just about the number of candles on a birthday cake. But there are actually two types of age:Chronological age is how many years you’ve been alive.Biological age is how your body is functioning on the inside.Those two numbers don’t always match.Some people are 50 but have the body of a 40-year-old.Others are 40 but their body is aging like they’re 60.So the goal isn’t just to live longer—it’s to stay younger biologically.What’s Actually Happening in Your BodyYour body ages based on a few core processes:InflammationOxidative stressHormonal changesCellular damageDNA expression changesThink of your body like a system constantly responding to your daily habits.Every meal, every hour of sleep, every stressful moment……it’s either speeding up aging or slowing it down.Here are  5 steps to Slow Aging:1. Eat Foods That Work For You, Not Against YouFocus on whole, plant-based foods:Beans, lentils, oatsFruits and vegetablesNuts and seedsThese foods:Lower inflammationImprove cholesterolSupport your cellsThe more processed the food, the faster the aging.2. Use Fasting as a Reset ButtonIntermittent fasting isn’t just about weight—it’s about repair.When you fast:Your body cleans out damaged cellsInsulin levels dropFat-burning increasesThis process helps slow down internal wear and tear.3. Move Your Body DailyYou don’t need extreme workouts—but you do need consistency.WalkingStrength trainingLight cardioMovement keeps your:Heart strongMuscles preservedMetabolism efficientNo movement = faster aging. Period.4. Protect Your Sleep Like It’s MedicineSleep is when your body repairs itself.Poor sleep leads to:Higher stress hormonesMore inflammationFaster cellular agingAim for:7–8 hours on a Consistent schedule.Sleep is not optional if you want to age well.5. Control Stress Before It Controls You.Chronic stress is one of the fastest ways to age your body.It raises:CortisolBlood sugarInflammationSo the real question is:Are your daily habits speeding you up… or slowing you down?I hope the information that I have shared helps you with your healthy lifestyle 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].         Please grab a copy of my book titled: Int

Send us Fan MailHello everyone! Welcome to episode 66 of intermittent fasting for life - experiment of one.  I’m your host Tracey Mack. Today we will be discussing the daily benefits of intermittent fasting. Intermittent fasting is not about skipping meals it’s about allowing your body time to do what it is designed to do: heal itself.In a world that tells us to constantly consume—food, noise, and distractions—fasting is your way of saying:“I choose discipline and I choose healing. Let’s take a moment to understand what’s really happening inside your body when you fast.When you’re not eating, your body shifts into repair mode. It activates a powerful process called autophagy—your body’s natural way of cleaning out damaged cells and making room for new, healthier ones.At the same time, your hormones begin to rebalance. Insulin levels drop, making it easier for your body to burn stored fat. Hunger hormones start to regulate, and over time, cravings lose their grip on you.And here’s something many people don’t expect—your brain actually sharpens.So if you’ve ever felt more clear-headed during a fast… that’s not in your head—that’s biology working for you.But beyond the science, there’s something deeper.Fasting builds discipline.It teaches you that hunger is not an emergency.It reminds you that you are in control—not your cravings and not your food.So today, if you feel that hunger wave coming… don’t fear it.Pause. Breathe. Recognize it for what it is—a signal that your body is adapting, growing stronger, becoming more efficient.This is your reminder:You’re not skipping meals… you’re activating healing.You’re not restricting… you’re reclaiming control.Stay consistent. Stay intentional. And most importantly—stay aligned with your purpose. My purpose is To live in a body so that I can help others. I hope the information that I have shared helps you with your healthy lifestyle 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].         Please grab a copy of my book titled: Intermittent fasting for life-Experiment of One on Amazon or the link in the show notes. Thank you for listening and have a great day!Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  Copy and paste the link to a  browser: https://www.amazon.com/dp/B0BSDF47CN

Send us Fan MailEp 65-Fasting and HormonesHello everyone welcome to episode 65 of intermittent fasting for life-Experiment of one. I am your host, Tracey Mack. Today I will be discussing how fasting can help balance hormones. Fasting can influence several key hormone systems in both men and women When used appropriately (like an intermittent fasting lifestyle).Here are some ways intermittent fasting can help balance hormones:1. Improves Insulin Sensitivity  2. Supports Growth Hormone (HGH)3. Helps Regulate Testosterone in Men 4. Supports Estrogen Balance in Women 5. Fasting Reduces chronic inflammation  6. It Improves Leptin & Ghrelin (the Hunger Hormones) 7. It Supports Cortisol hormone (stress hormone) 8. It Improves Nitric Oxide & CirculationFasting coupled with a plant-based diet can improve nitric oxide production, which helps:•Blood flow•and Heart healthMost people come to intermittent fasting to lose weight but Fasting is not just a weight loss solution. Fasting can  help the body reset metabolic signals, reduce inflammation, and improve hormone sensitivity.I hope the information that I have shared helps you with your healthy lifestyle 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].         Please grab a copy of my book titled: Intermittent fasting for life-Experiment of One on Amazon or the link in the show notes. Thank you for listening and have a great day!Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CN

Send us Fan MailHello everyone welcome to episode 64 of intermittent fasting for life experiment of one. I am your host, Tracey Mack.Erectile Dysfunction also known as E. D.  Is a condition where a man cannot get or keep an erection firm enough for sexual activity. It can happen occasionally to many men, but when it occurs frequently or consistently, it is considered a medical condition.How an erection normally works. An erection happens when:1.The brain sends signals of arousal. 2.Blood vessels in the penis relax and open. 3.Blood flows into the penile tissue. 4.The penis becomes firm as blood is trapped inside.With erectile dysfunction something interrupts this process.Here are some Common causes of ED:Physical causes•Poor blood circulation •High blood pressure •Diabetes •Obesity •Low testosterone •Nerve damage.Mental / emotional causes•Stress •Anxiety •Depression •Relationship issues.Lifestyle causes•Smoking •Excess alcohol •Lack of exercise •Poor diet •Chronic sleep deprivation  *And medication side effects.  ED is often an early warning sign of circulation problems. Because the penile arteries are small, they may show problems years before heart disease symptoms appear.Signs of E.D: •Trouble getting an erection •Trouble keeping an erection •Reduced sexual desire •Erections that are weaker than normal.In many cases, ED is reversible, especially when caused by lifestyle or circulation issues. Certain foods can naturally improve E.D.Here are 7 foods that can improve blood flow:1. Leafy Greens2. Watermelon (Nature’s Circulation Fruit)Some people even call watermelon “nature’s Viagra effect food.”3. Pomegranate4. Walnuts and Almonds5. Beets6. Flaxseeds7. blueberries and strawberries *And Intermittent Fasting I hope the information that I have shared helps you with your healthy lifestyle 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]      Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CNThank you for listening and have a great day!

Send us Fan MailHello everyone! Welcome to episode 63 of intermittent fasting for life - experiment of one.  I’m your host Tracey Mack. Today I will be discussing: Why Water-Rich Foods Keep You Full Without Overeating.Water-rich foods are foods that contain a high percentage of natural water—often 70–95% water—while still delivering fiber, vitamins, minerals, and plant compounds.They hydrate your body while you eat, unlike plain water which passes through quickly.🥒 What Are Water-Rich Foods?🥬 Some of the the highest water rich vegetables (which contains fiber) are:•Cucumber•Romaine Lettuce•Celery•Zucchini and Spinach🍉 Some of the highest water rich Fruits (which contains antioxidants)are:•Watermelon•Strawberries•Grapefruit•Pineapple and Berries🥔 Some of the highest Water-Rich Starches (slow hydration + satiety) are: •Potatoes, Sweet potatoes, Beets, Squash and Carrots🍲 Other Water-Dense Foods•Soups & stews that are broth-based•Herbal teas•Chia pudding (soaked)•Cooked beans and lentilsHere are 7 Benefits of Eating Water-Rich Foods💦 1. Deep Cellular Hydration•Hydrates inside cells, not just the bloodstream•Water is released slowly as food digests•Supports kidney, skin, and joint health🧠 2. Improves Brain Function & Mood•Dehydration can cause fatigue, brain fog, and headaches•Water-rich foods stabilize energy and focus🧘🏽 3. Supports Digestion & Gut Health•Fiber + water = smoother digestion•Prevents constipation•Feeds beneficial gut bacteria⚖️ 4. Helps with Weight Management•High volume, low calories•Creates fullness without overeating•Ideal for one meal a day & intermittent fasting lifestyles🩸 5. Supports Circulation & Detox Pathways•Improves blood flow•Supports lymphatic drainage•Assists liver and kidney detox naturally🍬 6. Helps Regulate Blood Sugar•Slows glucose absorption•Reduces insulin spikes•Excellent for metabolic health and GLP-1 support🌿 7. Supports Skin & Anti-Aging•Improves skin elasticity•Reduces dryness and inflammation•Gives a natural glow from withinWhy Water-Rich Foods Beat “Dry” Foods•Water-rich starches expand in the stomach•They activate stretch receptors → natural fullness•Less calorie density = less insulin demand•They’re ideal after fasting when digestion is sensitive“Dry foods hit your bloodstream fast. Water-rich foods slow everything down — digestion, glucose release, hunger signals.”“This is why potatoes, beans, and oats feel comforting but does not cause one to overeat.“Hydration isn’t just what you drink — it’s what you eat as well. I hope the information that I have shared helps you with your healthy lifestyle 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].         Please grab a copy of my book titled: Intermittent fasting for life-Experiment of One on Amazon or the link in the show notes. Thank you for listening and have a great day!

Send us Fan MailHello everyone! Welcome to episode 62 of intermittent fasting for life experiment of one.I’m your host Tracey Mack. Today, I want to talk about lowering stress while practicing I.f. This episode is about learning how to fast without spiking cortisol, how to calm your nervous system, and how to create safety in your body.When stress is high and food is  delayed, the nervous system can slip into survival mode. That’s when you might notice irritability, anxiety, poor sleep, or stress eating.The goal is to signal safety to your body—again and again—throughout the day.Here are 5 ways to lower stress throughout the day.When you wake up, before checking your phone and before coffee—hydrate!Water is the first signal of safety.Then, give your nervous system a few minutes of calm breathing.Inhale slowly through your nose…And exhale gently through your mouth.Gentle movement like walking or stretching helps too.2.Midday is where stress can sneak in, if you’re not paying attention. So, Take 5 minutes to stretch & take some slow deep breaths.3.If you eat lunch, pause before you eat and Breathe. Slow down. Say your grace by expressing gratitude for the meal.4.Your evening routine teaches your body how to sleep, so practice gentle movement after dinner by walking. No need to go out. You can also walk in place. 5. Before bed:Dim the lights.Turn off the t.v.Read or journal.Name one thing you’re grateful for.6. Simple calming techniques that you can do anytime during your day. Three minutes of slow breathing.Five minutes of walking or stretching.Two minutes of gratitude.It really only takes a few minutes to calm your nervous system.If fasting ever starts to feel harsh, restrictive, or cause anxiety-pause and listen to your body.Discipline without compassion leads to burnout.But discipline with gentleness leads to freedom.Remember calming is something you can practice—anytime anywhere. I hope the information that I have shared helps you with your healthy lifestyle 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].         Please grab a copy of my book titled: Intermittent fasting for life-Experiment of One on Amazon or the link in the show notes. Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CNThank you for listening and have a great day!

Send us Fan MailHello everyone! Welcome to episode 61 of intermittent fasting for life Experiment of One. I’m your host Tracey Mack. Today I will be discussing how I am fasting with purpose-by merging the Daniel fast with intermittent fasting during lent. This year lent begins on Feb. 18th and ends on April. 2nd.For those of you who don’t know what Lent is. Lent is a 40-day solemn Christian season of preparation for Easter, beginning on Ash Wednesday (2/18 )and focusing on fasting, prayer, and giving. It symbolizes the 40 days Jesus spent fasting in the wilderness, allowing us believers to reflect on repentance, sacrifice, and spiritual renewal. Daniel (a prophet)-refused to compromise his diet or worship idols. He avoided the royal food such as meat. •Daniel chose simple, plant-based foods to remain faithful•Jesus fasted for 40 days emphasized obedience, clarity, and spiritual strength•This wasn’t a diet—it was an act of worship. How Christians Observe Lent:Christians observe Lent by fasting, giving up comforts, and focusing on spiritual renewal, echoing Jesus's time in the desert. It is a time for self-examination, repentance, and strengthening one's relationship with God.Practices like increased prayer, acts of charity, and scripture study help believers enter their own spiritual wilderness to find healing and deeper faith. “Lent is about creating space to hear God more clearly, to discipline the flesh, and to realign our hearts. •Lent matters to me because I am a Christian of Christ and I want to create space to hear God more clearly especially during this season when satan is trying to destroy families! This is how I fight-through fasting and praying on a regular basis not just for lent. For those who don’t know how to fast here is a little refresher.  Fasting is when you stop eating for a specific time period during your day by only drinking water. For example a 12 hour fast is not eating anything from 8pm on Monday until 8a  on Tuesday.  (8a-8p is your eating window). A 16 hour fast Is not eating anything from 8p on Monday until 12p on Tuesday (12p-8p is your eating window). How It Works During Lent:What you eat & drink:•Fruit/ Vegetables, beans/legumes, whole grains, nuts/seeds, Water, herbal teas. When you eat:•create an eating window. I’m planning to have a 6 hour eating window most days, which means I’ll have my 2 meals between 1p-7p. Why the combination is powerful:•Physically:it Supports your overall health. •Spiritually:it Encourages prayer during hunger. •This is not about perfection“God honors the heart behind the fast more than the strictness of the fast.”“Lent is an invitation—not to starve ourselves, but to feed our souls.”Lent is also about giving to the less fortunate.  This is a good time to donate things that you are no longer using and to volunteer your time to Food banks, nursing homes and shelters for example.Giving not only helps the recipient but it also makes the giver feel good because nothing feels better than helping someone. I hope the information that I have shared helps you with your healthy lifestyle journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. If you have medical conditions, please see your doctor before fasting or changing your diet. If you would like to share your intermittent fasting story, please email me at: [email protected].         Please grab a copy of my book titled: Intermittent fasting for life-Experiment of One on Am

Send us Fan MailHello everyone welcome to episode 60 of intermittent fasting for life, Experiment of One.  I’m your host Tracey Mack. Today I’ll be discussing: Becoming the Best Version of Yourself in 2026.Welcome listeners! Today is February 7th and spring is just around the corner. So those goals you set for 2026 have you started them? How is it going? Are you practicing discipline or are you relying on motivation?The best version of you is not found in motivation, it’s found in discipline.Motivation can fade over time but discipline and repetition without thought is everlasting.Here are 3 examples of self discipline.If you want to be a person who moves their body with intention every day start moving every day! Start walking! Don’t just sit on the sidelines and watch others be the person that you want to be. Create a “No- excuses environment” for yourself. If it’s snowing outside, that’s OK. There are hundreds of walking videos on YouTube. You can walk in place. 2. If you want to be a person who eats vegetables every day for your health just starting eating vegetables every day.  I know eating vegetables is not easy for everyone. I’m not a big fan either. however, I will make my green smoothie with my greens & some low sugar fruit and I will drink my greens. This is a  “no excuses environment.”3.If you want to be the person who prioritizes their personal development start reading books or listening to podcasts about personal development. My first personal development mentor on YouTube was Jim Rohn. Someone mentioned his name in one of my weight loss groups at the time and I found him and that is how I started reading every day because he suggests that you read and learn every day.Focusing on my personal development is how I started fasting. It is how I started writing my book. It is how I started this podcast.You have to take the first step it doesn’t have to be a big step. Just take a small step. My first small step was I stopped eating at 7 PM. I didn’t eat again until 11 AM the next day. That one small step changed my life for the better!This step repeated over time caused me to lose weight (because I was overweight) & it lowered my blood sugar to where I am no longer pre-diabetic. It also gave me mental clarity amongst many other non-scale victories!Once I started doing this every day, it became a habit so I no longer need motivation! Take out a piece of paper or your note pad in your phone & write down:What do I want to do? What do I want to learn?How do I want to show up in my life?Find people who are doing what you want to do for support. Whether it is in person or online, find your people!Remember, you are what you focus on! So don’t focus on what you don’t want to be (the negatives), focus on what you do want to be (the positives).I hope the information that I have shared helps you with your healthy lifestyle 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].         Here is the link to my book, Intermittent Fasting for Life-Experiment of One:  https://www.amazon.com/dp/B0BSDF47CN

Send us Fan MailHello everyone welcome to episode 59 of intermittent fasting for life experiments of one. I am your host, Tracey Mack.Today marks four years of my intermittent fasting lifestyle, and I’m incredibly grateful.This journey has taught me something powerful: true health starts from the inside out. Nothing—absolutely nothing—is more important than your health. And I know Tomorrow isn’t promised to any of us, so my goal is simple: to be healthy while I’m here.This is your reminder to keep working on you.People are counting on you.Your presence matters.And your well-being matters more than anything.For me, this journey has been about showing up consistently, even on the days it wasn’t easy.Four years in and here’s what has worked for me:Staying consistent-I am mindful of my fast every day; even if it’s a 12 hour fast I am aware of it. There hasn’t been one day over the last 4 years that I didn’t think to myself: How long have I fasted today? Being honest with myself-I downloaded a Fasting app four years ago and I still use it to keep track of my fasting hours so that I could be honest with myself and not have to guess how long I have fasted. I fast clean. I make sure when I am fasting that it is just water, plain tea or black coffee. Nothing else. once I drink some juice or anything else then I know my fast is over.  I  move every day even if I just walk in place for 30 minutes while watching television or walking the hall at work. Movement is very important for the body whether you’re trying to lose weight or not.Joining intermittent fasting communities.   I belong to a couple of intermittent fasting communities where I can be encouraged and I can encourage others.I eat 1 to 2 meals per day.  My first meal is usually fruit and vegetables.(raw). If I have a second meal, it may be cooked.I eat whole food, plant-based.  For the last 10 months since March 2025 I’ve been eating Whole Foods plant-based meals. If you’re on your own journey, keep going. Small steps add up, and consistency changes everything.Wishing you all a blessed day. And remember—progress over perfection. 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!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailHello 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 failuresDiets 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 perfectionYou don’t fail because you eat earlier one day.You succeed because you return to your rhythm.2. Stop chasing fast resultsFast 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 youYour 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

Send us Fan MailHello 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 foreverOften the urge softens once your nervous system calms.2. Replace the “stress → eat” reflexYour 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 windowUndereating 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 deprivedThis 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 nightMany stress-eating episodes happen in the evening.Try:•Herbal tea•    Officially closed the kitchen at a certain time each night7. If you do eat—do it mindfully•Sit down-No distractions-•Eat slowly•Stop eating when comfort returnsThis 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/B0BSDF47CNIntro/outro music: I Feel You by Keven MacLeod

Send us Fan MailHello 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/B0BSDF47CNIntro/outro music: I Feel You by Keven MacLeod

Send us Fan MailHello 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 MackIntro/outro music: I Feel You by Keven MacLeod

Send us Fan MailEp.54Navigating the Holidays Using Intermittent FastingHello 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 MindsetDuring 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 FastingFasting 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 MenuInstead 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 JobHoliday 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 MindsetThere 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 PressurePeople 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 HolidaysIt’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] out my book (my I.F. story) on Amazon.com: Intermittent Fasting for Life-Experiment of One by Tracey MackIntro/out

Send us Fan MailWebsite: 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 [email protected].         Link to my book on Amazon:  https://a.co/d/4gLlmptLife is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailEp52-Dr. John D’Ambrosio Book: Fasting That Works by Dr. John D’AmbrosioContact info: [email protected]: 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 [email protected].         Link to my book on Amazon:  https://a.co/d/4gLlmptLife is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptFasting 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 HealthBy regulating blood sugar levels, lowering insulin resistance, and supporting  healthy hormone function.2.Cellular Repair and AutophagyDuring fasting, the body initiates autophagy—a process where cells clean out damaged components, which may help protect against aging and disease.3.Reduced InflammationMany studies suggest that intermittent fasting can lower markers of inflammation, which is key in preventing chronic diseases.4.Heart HealthFasting may improve risk factors like blood pressure, cholesterol levels, and triglycerides.5.Weight ManagementBy limiting the eating window, fasting naturally reduces calorie intake and boosts fat-burning hormones.6.Brain Function and Mental ClarityFasting supports brain health and cognitive function.7.LongevitySome 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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptVacations 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 WindowInstead 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 TimingWhen 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 MovingVacations 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 GuiltIf 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 ResetVacations 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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptManaging your intermittent fasting lifestyle around weekend activities is all about flexibility and intention. Here are some practical strategies to help you stay consistent without feeling restricted:1. Shift Your Eating Window• If you normally have an eight hour eating window from let’s say from  12 pm to 8 PM  but you have an early brunch event at 10a. shift your window to 10a to 6p to accommodate. •Plan ahead: If you know you’ll eat late Saturday night, you might want to fast later into Sunday to rebalance.2. Practice “Clean Flexibility”•Don’t stress over perfection: It’s okay to enjoy a meal outside your window once in a while. One day won’t undo your progress.•Use the 80/20 rule: Stick to your schedule most days, but allow for mindful indulgence 20% of the time. 3. Stay Hydrated•Drink water, tea, or black coffee throughout the day—.Have a Go-To Meal Plan•After a social event, have a healthy, go-to meal ready to avoid mindless eating. It helps you reset without guilt.5. Choose low sugar adult beverages •If you’re drinking adult beverages try to drink within your eating window, and choose lower-sugar options (like dry wine or spirits with soda water). Avoid the fruity drinks with all of the sugar.•warning: never  break your fast with alcohol.7. Reflect & Recalibrate•Use Sundays to check in: How did you feel? Did the flexibility help or hurt your rhythm? Adjust for the week ahead.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 Kevin MacLeod.

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptHolidays like Easter, Thanksgiving and other holidays can definitely test your intermittent fasting discipline, especially with all the big meals, sweets, and family gatherings. Here’s 7 steps to help you stay on track without feeling like you’re missing out:1. Plan Your eating Window Ahead of Time.Most holiday meals have a predictable time so Shift your eating window to align with the time that you will be sitting down to eat. For example:If you know dinner will be served at 5 you may want to open your eating window around 5 .  Just skip breakfast and enjoy the feast guilt-free.2. Make sure to Stick to the Basics the day before and after the holiday by fasting clean.This balance really makes a difference.3. Bring a dish that fits your way of eating So that you know, there is at least one healthy option at the table.4.Enjoy Mindfully, Not Excessively by picking your favorite treats or desserts and having them during your eating window.5.Stay Hydrated and Busy While Fasting by Drinking plenty of water, herbal teas, or black coffee. Keep busy with family, games, or holiday activities to avoid mindless snacking.6.Communicate With Family (If Needed)If you’re spending the holiday with people who don’t fast, just mention that you’re eating later — most people are cool about it once they understand.7.Give Yourself GraceIf you end up eating outside your eating window, don’t stress. One day won’t ruin your progress. Just get back to your routine the next day.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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp46- Birthday, Fasting & Intentional Living.My birthday was on April 3 and I still managed to stay in control of my eating windows. It wasn’t by chance and it wasn’t luck. It was because I planned it. Things don’t always go as planned but at least I had a plan…I’m not just out here winging it & hoping for the best…It is intentional that I fast every day. On Sunday I plan my fasts and most of my meals for the week. We only get one body so treat it with respect by taking good care of it. Just as you would if you bought a new car.  You wouldn’t just park it anywhere or take it to any old car wash, so Treat your body the same way. don’t just put any old processed food full of preservatives and additives into your body. Treat your body with respect.  Your body is your temple so treat it as such. On my birthday, I had one meal and that was it. I had what I wanted. There was no guilt. There was no shame. It was just pure bliss. While, my Intermittent Fasting lifestyle is not perfect by any means but I’m still doing it and I will continue to do it for as long as I live. It’s keeping me at my high school weight and It’s keeping me healthy. In fact I had an eye exam earlier this week and my eye doctor told me that my eyesight had improved in my left eye!  I was shocked! I thought to myself well I have been fasting three years now and I’m eating healthier foods.  That’s what I was thinking, but what came out of my mouth was well. I have changed my way of eating to Whole Foods plant based and he said that’s great. I need to start doing that. I’m Not sure why I didn’t mention fasting..Anyhow, I left my appt. Wondering was it the fasting or was it my new way of eating? Either way, I’ll take it!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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEpisode 45- Andrea MoonAndrea Moon is a retired elementary general music teacher from Troy Michigan. She currently teaches karate with her husband Brian in Rochester Michigan. She also composes piano music and has recently had a collection published.Like many of us, Andrea has tried various diets trying to keep her weight in a normal range since the age of 11. She started intermittent fasting 2 years ago, fasting 16-20 hours daily.She has been experimenting with 500 calorie down days on Fridays. Her greatest Non-scale victory is never having to diet again. 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].                                             Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmpt44-Happy New Year! It’s 2025! new year goals-what are your goals for 2025.Every year I do something big that’s gonna cause a  positive change in my life. In 2022 I started intermittent Fasting , it reversed my prediabetes and I lost 58 pounds and I’ve never felt better.in 2023 I wrote a book about my fasting journey called: if for life experiment of one-and how I made it my forever lifestyle. Writing a book was always a dream of mines and I finally found something  to write about that I can be proud of. It was an experience that I was excited to share with the world. I believe that we were put on this earth to help one another so this is one of my ways of helping people. In 2024 I started practicing eating wfpb to gradually stop eating meat, dairy & processed food.  2024 had its ups and downs and trials and tribulations. sometimes I did very good with eating whole food plant based and then some days I did not do so good. It’s a journey! my motto is progress not perfection & give yourself some grace!It’s 2025-My goals are to read more, learn more in order to continue improving myself in all areas of my life: My mind, my body, my finances, & my relationships with God, family & friends.  I can do all things through Christ who gives me strength and so can you. Remember to set smart your goals, write them down, create a plan of action and just do it! For example, the goal to improve my mind read something new every day for 15 min 5 days a week.  This is a smart goal. It’s specific and it’s attainable.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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp43-my 3 year I.F. Anniversary January 18, 2022 is the day that I decided to start intermittent fasting. It’s been three years and I haven’t looked back. It has been a series of ups and downs and unlearned behaviors. I’ll share two of my unlearned behaviors.I had to unlearn that breakfast is the most important meal of the day in reality whatever meal you eat is the most important meal of the day and I don’t have to eat as soon as I get up in the morning.  For a long time, I believed that if I eat as soon as I wake up in the morning that I was revving up my metabolism, but in reality, I was raising my insulin and causing my body to start digesting food. I learned over the last three years that It requires a lot of energy for the body to digest food so it’s actually taking away my energy.2.I learned that my body can heal itself if I allow it. The body heals and repairs itself while we’re sleeping for a while we are fasting meaning not eating. The longer I allow my body to go without food the more it can repair and heal itself from the inside out. My body has repaired itself by releasing 58 pounds  & reversing my pre-diabetes diagnosis. I had to unlearn that I needed some outside medication or weight loss plan in order to regain my health. My body did all of this naturally without any medicine or any weight loss plans.So those are two of the things that I learned over the last three years: my body does not need to be digesting food all day, and my body can heal itself if I let it.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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp-42-3-day (72 hours) water fast.A three-day water fast, can have several benefits, including:Weight lossFasting creates a calorie deficit and shifts the body's metabolism to burn fat for energy. Improved insulin and leptin sensitivityFasting can make the body more sensitive to these hormones, which can help reduce blood sugar levels and the risk of obesity. Reduced inflammation and oxidative stressIncreased human growth hormone (HGH) productionHGH stimulates cell growth and regeneration, preserves muscle mass, and burns fat for energy.Improved heart healthFasting can reduce blood pressure levels and improve cholesterol. Cell regenerationFasting stimulates autophagy, a process that breaks down and recycles old or damaged parts of cells. Mental clarityFasting can help build mental resilience. I just finished my yearly 3 day water fast and it turned out great!I ate my last meal on Monday evening around 7p and started my three day water fast.  Fortunately, I work from home now so for all three days I was able to relax, meditate on my fasting prayers, drink 3/4 3/4 of a gallon of distilled water, take detox baths, recorded episodes on my podcast and l watched fasting videos. I did not exercise or do anything strenuous.  I checked my blood glucose each day & it was down in the mornings and then it was up in the evenings. My glucose Readings: 63 mg/dL in the mornings and 73 mg/dL in the evenings.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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp41-Fasting and InsulinLow insulin levels during fasting promote fat burning by signaling the body to utilize stored fat for energy instead of glucose. This can lead to benefits like weight loss, improved insulin sensitivity, and reduced risk of type 2 diabetes;So when insulin is low, the body is more likely to tap into fat reserves for fuel. Here are the Key benefits of low insulin levels during fasting: Increased fat burning:With low insulin, the body is less likely to store fat and more likely to break down existing fat stores for energy. Improved insulin sensitivity:Fasting can help your body become more responsive to insulin, which is crucial for regulating blood sugar levels. Reduced risk of type 2 diabetes:By improving insulin sensitivity, fasting can lower the risk of developing type 2 diabetes. Potential for weight loss:Lower insulin levels can contribute to weight loss by encouraging the body to burn fat for energy. Cellular repair and detoxification:Some research suggests that low insulin levels during fasting may promote cellular repair processes like autophagy. Important points to consider: Gradual approach:If new to fasting, start with shorter fasting windows and gradually increase the duration as tolerated. Hydration is key:Drink plenty of water and non-caloric beverages during fasting periods to stay hydrated. Consult your doctor:if you have any underlying health conditions, consult your healthcare provider to ensure it is safe for you to practice intermittent fasting.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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEP-40-artificial sweetenersAre artificial sweeteners good for us or not? Inquiring minds want to know!Here are a few positive benefits of consuming artificial sweeteners .  1.Artificial sweeteners can be a short-term way to help some people lessen their use of sugar and lose or manage weight. I2.artificial sweeteners can help people enjoy sweetness without excess calories. 3.If you replace added sugar with sugar substitutes, it could lower your risk of getting tooth decay and cavities.4. Sugar substitutes don't raise the bloodsugar. Which is beneficial for people with type 2 diabetes. Num5., sugar substitutes also might help manage weight in the short term for People who are overweight or obese. That's because sugar substitutes often are low in calories or have no calories at all. But it's not clear whether sugar substitutes can help people manage their weight over the long term.Here are the negative benefits of consuming artificial sweeteners. But be aware of how sugar substitutes affect your food and drink choices. These ingredients may get your tastebuds used to sweetness. And that can make drinking enough water a challenge. Do not replace water with sugar substitute drinks.Products made with sugar substitutes also may give you the wrong message about processed foods. A snack labeled low sugar or no sugar may not be the most nutritious choice. Excessive use of sugar alcohols can cause bloating, gas and diarrhea. In general, it is safest to take in small amounts of sugar substitutes. And it's best to use sugar substitutes for a short time, or just every once in a while. So try to cut back if you use them daily.If you use artificial sweeteners, remember less is best, but none is better. Remember Whole foods, such as fruits and vegetables, usually have the best mix of nutrients for the body.Over time, it's most important to eat a healthy diet, get some exercise and practice intermittent fasting. *I hope this information 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp39-oilThe eight industrial toxic seed oils are Canola, Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, and Rice bran. Industrial seed oils are the highly processed oils extracted from soybeans, corn, rapeseed (canola), cottonseed and sunflower and safflower seeds.After the seeds are gathered, they are heated to  extremely high temperatures to oxidize the fatty acids. This creates  byproducts that are harmful to your health.Omega-6s are found in oils such as corn, safflower, sunflower,  soy and vegetable and products made with those oils. Excess consumption  of omega-6s can trigger the body to produce pro-inflammatory chemicals.How are industrial seed oils making us sick?Industrial seed oils are far from the “healthy” label they carry. A  number of chronic inflammatory diseases have been linked to a number of  chronic health problems such as:AsthmaAutoimmune diseaseCognitive and mental health issues such as depression, anxiety, cognitive decline, dementia, and even Alzheimer's disease.Diabetes and obesityHeart disease (they are far from being heart healthy!)Gut health issues such as irritable bowel syndrome (IBD) and inflammatory bowel disease (IBS)InflammationInfertilityMacular degenerationOsteoarthritisThe bad news: Most restaurants cook with toxic seed oils, especially fast food restaurants. This just might be one of the reasons for your health issues. If you cook with oil Here are 3 Non-Seed oils that are healthier for our consumption:1. Avocado Oil: - Best for: High-heat cooking, frying, and baking.2. Olive Oil: - Best for: Salad dressings, & low-heat cooking.3. Coconut Oil:- Best for: Baking, & medium-heat cooking.I hope this information 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp38-saltWhile  your body needs a small amount of salt (sodium) to function properly, consuming too much salt can be harmful to your health, primarily because it can contribute to high blood pressure, increasing the risk of heart disease and stroke; therefore, most people should limit their salt intake significantly. Key points about salt and health: High blood pressure risk:The main concern with excessive salt intake is its link to high blood pressure, which can lead to cardiovascular issues like heart attacks and strokes. Hidden sodium:Most people consume more salt than necessary because a large portion of sodium comes from processed foods, not just added salt.Recommended intake:The majority of health organizations recommend limiting daily sodium intake to around 2,300 milligrams (about 1 teaspoon of salt). Who should be especially careful:People with existing high blood pressure, older adults, and individuals with kidney disease should be particularly cautious about their salt intake.How is salt intake related to intermittent fasting? Well, when I first started, intermittent fasting, I was drinking a lot of water during my fasting window. In the beginning I would get headaches & leg cramps. however I was advised in my fasting groups that I needed to add a little salt to my water (or minersls) because when you drink a lot of water sodium and minerals csn get flushed out of your body causing leg cramps & headaches.  This doesn’t happen to everyone, but some people can experience this. I know I did.I hope this information  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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp37-sugar-Consuming too much sugar can have many negative health effects including:Weight gain, type two diabetes, Heart disease, acne,  liver damage, kidney damage, joint pain, skin aging, mood problems, sleep problems, high blood pressure, high cholesterol, cavities, and gout to name a few. Your BrainEating sugar gives your brain a surge of a feel-good chemical called dopamine. That explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot.Because whole foods like fruits and veggies don’t cause the brain to release as much dopamine, your brain starts to need more and more sugar to get that same feeling of pleasure. This causes those “gotta-have-it” feelings for your after-dinner ice cream that are so hard to tame.Sugar can be  very addictive so if you have a sweet tooth it just might be an addiction and I know that’s a strong word but I keeping it real here. I’m not gonna sugarcoat it no pun intended.If you think you have a problem with sugar and you just can’t seem to let it go. I suggest you create a plan like I did. I didn’t go cold turkey. I stopped eating sugar one week at a time so for several months, I only have sugar once a week and then it led to two weeks at a time once I was able to reach three weeks with no sugar and this is including fruit. I no longer craved it so it took three weeks for me. There are other people who can quit cold Turkey. you get to decide so Do what is best for you & your situation. After I broke the habit, I added my delicious fruits back into my life!!You don’t have to be controlled by your sweet tooth.I hope this 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEP 36-sleepSleep is extremely important for overall health, as it plays a vital role in physical and mental well-being, impacting everything from brain function and mood regulation to immune system strength and metabolic health. Good sleep is essential for optimal cognitive performance, emotional stability, and physical repair throughout the body.inadequate sleep can significantly increase the risk of chronic diseases like heart disease, diabetes, and obesity. Key points about the importance of sleep: For Physical health:During sleep, the body repairs tissues, releases growth hormones, and regulates important hormones like leptin (feeling full) and ghrelin (hunger), which can impact weight management. For Mental health:Sleep is crucial for mood regulation, cognitive function, memory consolidation, and emotional stability; lack of sleep can contribute to depression, anxiety, and irritability.For Immune system function:Adequate sleep supports the immune system, making you less susceptible to illness and infections.For Performance and productivity:Quality sleep improves concentration, decision-making, reaction time, and overall performance at work and in daily life.Poor sleep is linked to increased risk of high blood pressure, heart disease, and stroke.According to the National Institute on Aging (NIH), here are some tips for getting a good night's sleep:Establish a schedule: Go to bed and wake up at the same time every day, including on weekends. Create a bedtime routine: Take time to relax before bed, such as by reading, listening to music, or taking a bath. Avoid electronics: Limit or avoid using screens in the bedroom, as the light can make it hard to fall asleep. **Keep your bedroom comfortable: Keep your bedroom cool, dark, and quietExercise regularly: Get regular physical activity during the day, but avoid exercising within three hours of bedtime. **Limit caffeine and alcohol: Avoid caffeine and alcohol close to bedtime. Caffeine can stay in your system for up to eight hours. Alcohol can make it easier to fall asleep, but it can also make you wake up more often during the night**Avoid large meals: Avoid eating large meals or drinking too many fluids close to bedtime**Get sunlight: Try to get at least 30 minutes of natural sunlight a day**Get some Melatonin sleep aid-otcIf you’re still can’t sleep:See your doctor.*I hope this 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 35-ADFAlternate-day fasting (ADF) is a type of intermittent fasting that involves alternating between days of eating normally and days of fasting or eating very little:Fasting days: On fasting days, you either completely fast or eat a small meal or less than 500 calories. Feeding days: On your eating day you would eat as you normally. Why would a person practice ADF?ADF is often used by people who are overweight or obese, but it may also help with other conditions like type 2 diabetes, asthma, and non-alcoholic fatty liver disease. Some potential benefits of ADF include: Weight loss, Lowering cholesterol, Improving body composition, and Reducing risk factors for heart disease and type 2 diabetes. ADF example: last meal on Monday at 7p- fast on Tuesday- eat at 7am on Wednesday and eat as you would normally. This would give your body 36 hours of fasting/healing. The pubMed article on the effects of ADF is attached in the show notes below for your review.  I hope this 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]/outro music: I Feel You by Keven MacLeodEffect of alternate-day fasting on obesity and cardiometabolic risk: A systematic review and meta-analysis - PubMed Oct 2020 article

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp. 34. OMADWhat is OMAd? OMAd stands for one-meal-a-day — also known as 23:1 intermittent fasting. It is when a person eats only one meal a day.I’m no expert on the various Fasting protocols, but this is one that stirs up a little confusion. Some people consider one meal a day as sitting down and eating your one meal in one sitting or within an hour. however, there are others who consider one meal a day can stretch out over, three or four hours. Technically, they’re both right! If you eat your salad or appetizers at 5 o’clock, then 30 minutes later you eat your main course and then an hour later you eat dessert that is considered one meal. Your appetizer, your salad, your main course and your dessert is one meal just because it’s not all eaten in one hour does not mean it’s not one meal. It’s still considered one meal. if you disagree, we can disagree. I’m OK with that. do what makes you feel good.  If your one meal stretches out three or four hours that’s your business and if you’re one meal lasts one hour that’s your business too; you get to decide.  There really is no right or wrong way to do omad. I hope this 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp33–3 I.f.  tips1.What will I drink during my fast? There are several things you can drink during your fasting window. you can drink plain water, sparkling water, black coffee Plain, black or green tea as long as they don’t have any flavors, they most likely won’t raise your Ella and break your fast. For example, when your doctor asked you to fast for blood work or any other reason, they tell you, you can only have water or black coffee. Intermittent fasting is no different. You shouldn’t be adding lemon. You shouldn’t be adding apple cider vinegar. You shouldn’t not be adding anything to your beverage, if you do, you are no longer fasting. 2.will I exercise or what type of movement will I do during my fast?Sense movement is beneficial to the human body it will be beneficial for you to move more. That does not necessarily mean that you need to join the gym and start hitting the weights and running on a treadmill. I’m not saying that. I am saying you should not be sitting on the couch all day. It’s not good for your heart. It’s not good for your overall physical body. That’s not good for your joints, but I do understand if a person is in pain. They cannot move more. This is where fasting comes in, highly beneficial for you to be fasting if you can’t move. That’s all I’m gonna say about that but moving more could just be basically going for a walk and you don’t necessarily have to walk outside by the area in your house walk in place in front of the television stretch for example it doesn’t require you to buy any equipment your body weight is sufficient, if you can do a squat do some squats if you can do a jump and jack do a couple of jumping jacks if you can just do some yoga moves do some yoga moves. If you can just touch your toes and reach for the sky, do that movement. It doesn’t have to be anything complicated.3.How do I plan to break my fast? I break my fast with a green smoothie or a salad or vegetables soup that I make myself. I do this in order to get my vegetables into my body first and foremost because my goal is to eat more vegetables.  The way you break your fast is up to you. Eat what makes you feel your best. As adults, we know that eating processed food will compromise our health in the long run so that is all I’m going to say about that.  If you fail to plan, then you plan to failI hope this 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] is what you make it! Have a great day everyone!

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp32–3 if tipsDon’t watch the clock during your fast stay busy. When I first started fasting, I re-organized every closet in my house just to stay busy. Look around find projects to complete in order to stay busy. Go for a walk learn a new dance there are hundred of videos on YouTube.  start a new hobby, listen to fasting podcasts & videos. There are so many positive things that you can do to Pass the time during your fasting window. The key here is to just get busy!If you get hungry during your fast drink water, black coffee or some plain tea, just get some fluid in your body and know that it’s just a wave and it will pass. Although I used to think so, but hunger is not an emergency! When I first started fasting and I would get a hunger wave I would talk to myself and say there’s plenty of food on my body (fat) burn the fat burn the fat.! Burn baby burn and then I drink a glass of water and the hunger would go away. I knew it was  just my Grellin hormone. Plan your fast around your life if you were going to an event fast up until it’s time for your event. When I first started fasting, there were many birthdays and events that I attended. My strategy was to fast up until it was time to eat at the event that is when I open my window at the event.. If you fail to plan you plan to fail*I hope this 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp. 31 Gin StephensToday’s guest is Gin  Stephens. Gin  lives in  South Carolina & She is a wife & mother, a retired school teacher, an author of 5  books (delayed don’t deny, feast without fear, fast feast repeat, Cleanish & 28 day fast start) & she has 2 podcasts:Intermittent fasting stories & fast feast repeat & a private Delay Don’t Deny group. Gin is the founder of the term: “clean fast.”Gin lost over 80 pounds while intermittent fasting. The Delay, Don't Deny Community is here to support you throughout your journey, but it's essential to also have the foundational knowledge you'll find in Delay, Don't Deny (second edition) and Fast Feast Repeat.And, if you are new to IF or restarting after a break, go ahead and get a copy of 28-Day Fast Start Day-by-Day to guide you through your important first month.  This book was designed to give you the support you need when you need it as you adapt to IF and create new habits.  You'll want the paperback version, as this book has a write-in component each day. Click here to get the books:  https://www.ginstephens.com/get-the-books.html ​To join the DDD Community: ginstephens.com/communityI hope this information 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp30. Intermittent fasting tips #1Today I will be discussing 2 intermittent fasting tips for success. Plan your fasting hours-when I first started Intermittent Fasting in January 2022 the first thing I did was plan. I planned my fasting hours. I had to decide how many hours I was going to fast on that first day after I finished reading the information and learning about intermittent fasting and all of its benefits. I decided I was going to try to start with the 16 hour fast because according to what I was reading the 16 hour fast is the most common I.f. protocol with the least amount of fasting hours you can fast for and still reap the many positive benefits. Plan your meals-Decide what you will eat during your eating window.  When I first started fasting, I don’t think I planned my meals even though I thought about it. However, now I plan my meals, at least five days a week.. On Sunday or Monday I think about what I’m going to eat in my eating window this week and I’ll cook a batch of beans rice maybe a big pot of vegetable soup to have some staples ready and prepared so that when I get ready to eat, I have something healthy to eat on hand.   *They helped me to be successful with my I.f. Lifestyle. If you fail to plan, then you plan to failI hope this 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp.29. Fasting  abbreviationsToday I will be listing abbreviations associated with Intermittent Fasting. I.F. intermittent FastingTre-time restricted eatingOMAD-one meal a dayTMAD-two meals a dayADF-Alternate Day Fasting EF-extended fastingMADF-modified Alternate day fasting 12:12-12 our fast /12 hour eating window16:8-16 hrs fast/8 hour eating window19:5-19 hour fast/5 hour eating window20:4= 20 hour fast/ 4 hour eating window23:1-fast for 23 hours /one hour eating window5:2= eat normal for five days fast for two whole days and not necessarily 2 consecutive days.Yo-yo-dieting-when a person has been trying  many different diets throughout their life gaining and losing weight many times this is called yo-yo dieting.ONEDERLAND means to get your weight under 200 pounds; your weight is in the 100s and out of the 200s.SW start weightCW current weightGW goal weightI hope this 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 28-the 20 hour fastToday I’ll be discussing the 20 hour fast and 4 hour eating window.  Or 20/4When starting intermittent fasting it’s a good idea to gradually work your way up to a 20  hour fast aThere is no right or wrong way to start intermittent fasting. Do what  works best for you. I did my first 16 hour fast on day 1 & I gradually worked my way up to 20 hours. Some Ex. 4hour Eating windows: 12-4p, 1-5p, 4-8p..Some Ex. 20 hour fasts: 5p-1p, 6p-2p, 9p-5p.Some people like morning eating windows while others prefer an evening eating window.  The choice is yours!I use a fasting app to keep track of my fasting hours because I just like to see the number. Some people keep track of their eating window as opposed to their fasting window and that’s OK too. Do what works best for you!I would suggest you eat 1 or  2  meals during your 4 hour eating window and I would suggest that you not snack in between those meals. Why no snacking in between meals? Well The purpose of creating an eating window is to control the number of insulin spikes that occur in your body.  Everytime you eat or drink anything with flavors or calories your insulin will spike. Frequent insulin spikes or continuous high insulin is the reason that our bodies store fat! On the other hand, if your insulin stays low most of the time that is when your body can access, the stored fat on your bodies therefore allowing your body to burn fat. When it comes to fasting It’s not about the calories as much as it is about the insulin. Once you understand, this concept fasting becomes much easier because you know why you’re not eating for 20 hours. You know the purpose of it! And the purpose is to lower your insulin. Also there are many other health benefits happening inside your body when you’re fasting. As long as you are only drinking plain water or plain, black coffee, or plain teabags, your insulin will stay low. Anything else will most likely break your fast. *I hope this 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] is what you make it! Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 27-The 16 hour fastToday I’ll be discussing the 16 hour fast and 8 hour eating window.  Or 16/8 When starting intermittent fasting some people gradually work their way up to a 16 hour fast and then some people who can just rip the Band-Aid off and complete a 16 hour fast on the first day. There is no right or wrong way to start intermittent fasting. Do what  works best for you. I was a rip the Band-Aid off kind of person and I did my first 16 hour fast on the first day but that’s because I was desperate & motivated to lose the weight that I had gained Ex. 8 hour Eating windows: 9a to 5p, 10a-6p, 11a-7p….Ex. 16 hour fasts: 5p-9a, 6p-10a, 7p-11a..I use a fasting app to keep track of my fasting hours because I just like to see the number. Do what feels best for you. Some people keep track of their eating window as opposed to their fasting window and that’s OK too. I would suggest you eat 1 or  2  meals during your 8 hours and I would suggest that you not snack in between those meals. Why no snacking in between meals? Well The purpose of creating an eating window is to control the number of insulin spikes that occur in your body.  Everytime you eat or drink anything with flavors or calories your insulin will spike. Frequent insulin spikes or continuous high insulin is the reason that our bodies store fat! On the other hand, if your insulin stays low most of the time that is when your body can access, the stored fat on your bodies therefore allowing your body to burn fat. When it comes to fasting It’s not about the calories it’s about the insulin.Once you understand, this concept fasting becomes much easier because you know why you’re not eating for 16 hours. You know the purpose of it! And the purpose is to lower your insulin. *As long as you are only drinking plain water or plain, black coffee, or plain teabags, your insulin will stay low. Anything else will most likely break your fast.*I hope this 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]/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptThe 12 hour fast. Today I will be discussing the 12 hour fast & Eating Window.If you’ve never fasted before 12 hours is a good place to start. Fasting At least  12 hours each day is good for everyone because you’re giving you digestive system a chance to rest from digesting food all day.If you want to start fasting at 12 hours, this is how you would do it. First, Decide. Decide what your 12  hours will look like. Will you eat at 6AM for breakfast and then have your last meal at 6PM?  Or 7-7p or 8-8p  for example. These are 12 hour eating windows and a 12 hour fasts. I would suggest you eat 2  or 3 meals during your 12 hours and I would suggest that you not snack in between those meals. Why no snacking in between meals? Well The purpose of creating an eating window is to control the number of insulin spikes that occur in your body.  Everytime you eat or drink anything with flavors or calories your insulin will spike. Frequent insulin spikes or continuous high insulin is the reason that our bodies store fat! On the other hand, if your insulin stays low most of the time that is when your body can access, the stored fat on your bodies therefore allowing your body to burn fat. When it comes to fasting It’s not about the calories it’s about the insulin.Once you understand, this concept fasting becomes much easier because you know why you’re not eating for 12 hours. You know the purpose of it! And the purpose is to lower your insulin. As long as you are only drinking plain water or plain, black coffee, or plain teabags, your insulin will stay low. Anything else will most likely break your fast.I hope this information that I have provided helps you with your health and weight loss journeyI’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]/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEpisode 25The Eating WindowIntermittent fasting or (TRE) means that a person eats all of their meals and snacks within a particular window of time each day. For example, if you eat your first bite at 11a, you must eat your last bite by 7pm. This is an 8 hour eating window.  I’ll give you another example. let’s say you want to have a six hour eating window and you decide to eat from 12 noon to 6 PM. This would be a six hour eating window.I’ll go one step further someone just starting out may want to have a 12 hour eating window so they would eat from for example 8 AM to 8 PM. This is a 12 hour eating window.Your eating window is decided by you; you get to create your own eating window. No one tells you when to eat. There is no need for you to follow someone else’s eating window. You are the CEO of your eating window. Create the eating window that works best  for you! Please understand this. Because someone else’s eating window may not work for you.I hope this explains eating windows for anyone just starting out with Intermittent Fasting.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]/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 24Don’t compare yourself to others.Today I’ll be discussing why you should not compare yourself to others .When it comes to improving your health or losing weight, everybody’s journey is going to be different.  No two journeys will be the same! People ask me what my fasting protocol was in order to lose my 58 pounds. I tell them I fasted 16 hours to 22 hours every day. The majority of my fasts were 18 -20 hours. Just because you fast 16 to 22 hours does not mean that you will get the exact same results that I received. It’s impossible because no two people are alike. There are many factors that will make one person lose 10 pounds in a month while another person might not lose even one pound in a month. The factors are so wide and variable that it would be impossible to pinpoint why this happens. some of the variables include how much weight you need to lose, how much you’ve dieted in the past, whether or not you take medication, whether you have any type of vitamin deficiencies, whether or not you exercise etc. there are many variables between people that will make their health journey different from some one else’s.  Again,  that is why it is so important not to compare your health journey to someone else’s. That’s why we are all truly an experiment of one. Yes we all want to have our medical issues reversed today! Yes We all want to lose our weight today!  Just stay in your own lane & run your own race & figure out what is best for your situation. What works for you may not work for me and vice versa and that is ok! So it’s really pointless to compare your journey to someone else’s. Remember, it’s you vs. you that is who you are competing against and not anyone else! Progress not perfection!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]/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 23 The benefits of walkingWalking is simple enough that all fitness levels can get those daily steps in. “It has tremendous benefits, from supporting a healthy immune system to boosting your metabolism to strengthening your joints, muscles, and bones—not to mention it’s amazing for stress relief benefits!Here are 15 Benefits of walking1. Walking Improves your moodGoing for a walk is an easy fitness strategy that can help you feel better, fact, research shows that just 10 minutes of walking can lift your spirits. 2. Walking can help you Burn calories and maintain a healthy weight3. Walking can Improve your heart healthOne of the major ways that walking can improve your heart health is by lowering your blood pressure. 4. Walking can Reduce your risk of chronic diseasesA 2022 study published in Nature Medicine has shown that walking can reduce your risk for a variety of chronic diseases including: obesity, sleep apnea, acid reflux disease, major depressive disorder (MDD), type 2 diabetes, and hypertension. 5. Walking can Reduce your stressIf you’re feeling frazzled or overwhelmed, walking can help lower your stress. Walking reduces the stress hormone cortisol, which helps you feel less stressed and more relaxed.6. Walking can Improve your sleep7. Walking can Boost your brainpowerThe research here is quickly growing. In one study, brain scans of people who walked briskly for one hour three times a week showed the decision-making areas improved. Experts think these benefits could be due to increased blood flow to the brain that occurs with exercise. 8. Walking can Reduce joint painContrary to what you might think, pounding pavement can help improve your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints.9. Walking can Delay the onset of varicose veinsAs you age, your risk of varicose veins increases. However, walking is a proven way to prevent them from developing.If you already suffer from varicose veins, daily walk

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp22Intermittent fasting and special occasions. I’ll     be reading from chapter 7 of my book (if for life experiment of one one) handling special occasions and vacations. I went on a 5 day vacation to Florida in April 2022 and I wasn’t sure how Intermittent Fasting was going to fit into my vacation schedule. The first travel day was not bad at all. My flight was at 6 AM and of course I skipped breakfast. I had water and black coffee on the plane.I reach my destination in the early afternoon hours so I ended up fasting for 16 hours on that particular travel day. I stayed in a condo that had a kitchen so I was able to cook my lunch every day. That’s what I chose to do. I skipped breakfast and I ate a homemade lunch every day.During this time I had not cleaned up my eating window, but I still I lost 38 pounds just by fasting and eating within an eating window.I ate at a restaurant each night for dinner. I drank a lot of water and I walked a lot during this vacation. On the way back home, I had a connecting flight so I ate lunch at the first airport and dinner at the 2nd one.  I closed my eating window on the 2nd plane ride home. When I got on the scale the next day to see how much weight I had gained, I had only gained a half a pound!  And not my usual 5-10 pounds that I use to gain before IF. I couldn’t believe it! There had  also been several birthday parties in my family, including my own from March to June 2022 and I participated in all of them.I would fast  for breakfast & lunch then open my eating window at the birthday party.Yes, I was up a pound or two according to the scale, after the birthday parties but after one or two days of fasting, it was like it never happened!This is the beauty of Intermittent Fasting. You can have a birthday dinner with cake and ice cream and not feel like you failed in your health journey. You can still participate in life events and and you don’t have to miss out on special occasions.  You just continue with your life as if the cake and ice cream never happened! Now I am not a doctor so please do not 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

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 21Hello everyone welcome to episode 21 of Intermittent Fasting for Life-Experiment of One. I am your host Tracey Mack today. I will be discussing lifestyle versus diet.The main difference between a diet and a lifestyle is that dieting is a short-term change to eating habits, while lifestyle is a long-term change to your overall health and wellness habits.When I was on a diet I chose certain foods and certain exercises that fit my diet plan . It was usually grilled chicken salad that was my go to when I was on a diet and working out in the gym was the second part to my diet.That is what I was told: eat less & move more by dietitians when I reached out for weight loss help .This was the standard prescription for weight-loss.This strategy work short term but is not sustainable for most people in the long run. Of course, there are exceptions to this rule.Now Lifestyle changes are different from diets because lifestyle changes focus on creating new healthy habits for the rest of your life, not just for a few weeks or a few months.  My current lifestyle changes include: daily meditation & affirmations, walking, or some form of movement, deep breathing, eating fresh fruits & vegetables daily (and less processed foods), drink plenty of water, listening to podcasts & learn as much as I can about healthy living, and of course daily intermittent fasting.These things I plan to do for the rest of my life to keep myself healthy, and free of medications until I leave this earth. You get to choose. Do you want to go on a diet? That’s temporary that’s going to allow you to restrict restrict restrict and then once you reach your goal you go back to your unhealthy lifestyle and gain the weight back? Or create a healthy lifestyle something that you can manage for the rest of your life. A healthy lifestyle is something that you build by gradually adding healthy habits into your daily routine. Creating a healthy lifestyle is not a quick fix like going on a diet, but it will serve you better in the long run . I started by adding one healthy habit at a time so that I wouldn’t be overwhelmed. For example: I replaced soda or pop with water instead. instead of sitting down while watching television sometimes I walk in place while watching television.  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 journey with us, please email me at [email protected]. Remember self-care is not selfish. Have a great day everyone . Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 20Hello everyone welcome to episode 20 of Intermittent Fasting for Life-Experiment of One. I am your host Tracey Mack today. I am going to be discussing why diets don’t work in the long run. I have been on many diets throughout my life time.  My very first diet was the slim fast diet. I would have a slim fast shake for breakfast and one for lunch and eat a big dinner in the evening. I lost weight but it was not sustainable for me. It wasn’t something that I could do for the rest of my life.  From that point on I went on a diet almost every year to lose the 10-20 pounds that I would gain during the year. This is what we call yo-yo dieting!  I’ve done almost all of the diets and they’ve all worked, but they never provided long term results because it was just a diet and diets are temporary. You do it for short period of time once you reach your goal then you go back to eating the way you were eating before you started the diet. that’s the problem with diets. they are not long-term solutions. They’re short term solutions, and once a person realizes that it’s a short term solution.Fortunately for me, I found my long-term solution January 2022 when I started Intermittent Fasting. Once I started fasting my yo-yo dieting stopped. Why? because intermittent fasting is not a diet it is when you eat not what you eat.  For example, a 16:8 is a 16 hour fast with an 8 hour eating window. My 16 hour fast meant I ate my last meal everyday at 7p and I did not eat again until 11a. the next day. This is a 16 hour fast. Food was only consumed between the hours of 11a-7p every day. During this eight hour window, I consumed 2 meals. I was able to lose 58 pounds without going on a diet! I did not change what I normally ate at the beginning of my journey.  However, I have recently been eating healthier nutrient dense foods in my eating window.  Why? Because when I know better I do better!  I know highly processed foods do not serve me well.Again, diets don’t work in the long run because they are short term solutions. Intermittent fasting is a weight loss solution that can help you in the long run because it is a simple lifestyle to adopt once your mind is made up that is.Remember I am not a doctor so please don’t use anything that I say as a substitute for medical advice. My mission in life is to help others empower themselves to take control over their life & wellbeing.If you would like to share your fasting story with the world, please email me at [email protected] a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 19-July 8, 2024. Simple carbs vs natural carbs (fiber, nutrients)Fasting can be a practical way to lose weight, There are certain foods that can make your fast easier to get through and certain foods that make fasting more difficult.  -Carbohydrates are a major macronutrient and one of your body’s primary sources of energy..Simple carbohydrates are foods that digest quickly and spike blood sugar faster and higher. Simple carbs are the foods you should limit or eliminate from your eating window & this includes:1. Soda, fruit juices, or any sugary drinks2. Baked goods such cakes, pies. & cookies. 3. Packaged foods that is stored in the pantry or cupboard.or4.Breakfast cerealsBreakfast cereals tend to be loaded with simple carbs!Complex carbohydrates are fokds that digest slowly and release glucose into the blood stream gradually. Complex carbs are the foods you should eat more of and they include:1. Fresh fruit, vegetables, beans & whole grains. Whole grains are good sources of fiber, as well as potassium, magnesium.I emphasize fresh or frozen fruits & veggies because of My own experience with canned vegetables: I ate canned vegetables for a whole week and I did not lose 1 pound.  why? because I didn't realize that canned vegetables are loaded with sodium!!! So this is why Understanding the difference between simple carbs snd natural carbs can help you choose the right foods for your eating window. I’m not a doctor so don’t use anything I say on this podcast as medical adviceIf you would like to share your in a minute, Fastic story with the world, please email me at: [email protected] Life is what you make of it!Have a great day everyone!Intro/outro music: I Feel You by Keven MacLeod

Send us Fan MailLink to my book on Amazon:  https://a.co/d/4gLlmptEp 18-stress and exercise. Fasting can be a practical way to lose weight because it's fairly straightforward. One of the things that can slow down or stop your weight loss is: Stress!! Stress can significantly impact your ability to maintain a healthy weight. the link between stress and weight gain is significant .What is cortisol? Cortisol is one of the many hormones our body produces to handle stress. It is responsible for changes in the body such as the quick breakdown of fats and carbs and rise and blood sugar or immediate energy. I’m not gonna go too deep into the details  however, you need to know that too much stress or cortisol being produced in the body will stop or slow down the body’s ability to lose weight. It floats freely in the bloodstream, causing negative symptoms to creep into your everyday life such as:chronic tiredness muscle fatigue or a noticeable decrease in power while exercisingchanges in moodlack of motivationchanges in sleep patterns or sleeplessnessfeelings of anxietyrepressed immune system and consistent illnessRemember high cortisol/stress from too much exercise can backfire. I experienced this myself in the past I would go to the gym everyday and spend two hours in there trying to burn as many calories as I could not realizing that all I was doing was raising my cortisol and preventing myself from losing weight. Yes I was able to tone and get the definition that I was looking for but weight loss did not happen. I was confused by this, but now I understand. That is why now I walk every day & two-3 days out of the week I will complete a 30 minute session of strength training at home. No weights needed. I use my bodyweight for the plank, jumping jacks and squats. keep it simple and remember:  Less is best!!You can lower cortisol/stress by:Getting enough good sleepgood nutrition and hydrationmeditation and slow deep breathing exercises Taking a walkJournalingI’m not a doctor so don’t use anything I say on this podcast as medical advice.If you would like to share your intermittent fasting story with the world, please email me at: [email protected] Remember Life is what you make of it!Have a great day everyone! Intro/outro music: I Feel You by Keven MacLeod