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

Your Brain Works Better In Fasted State

You've probably been told your whole life to eat before anything important , an exam, a big meeting, a tough day. But what if that advice is backwards? In this episode, I share the science behind why your brain actually performs better in the fasted state, and what changed for me three months into intermittent fasting, when the afternoon slump I'd accepted as normal just... disappeared. We cover: * The metabolic switch from glucose to ketones — and when it happens * What Mark Mattson's research says about neural network enhancement and stress resilience in the fasted state * How fasting increases BDNF — a protein that supports learning, memory and mood * My personal experience of sharper mornings, no post-lunch fog, and doing deep work while fasted Studies & References: Mattson et al. (2018) — Intermittent metabolic switching, neuroplasticity and brain health, Nature Reviews Neuroscience:https://www.nature.com/articles/nrn.2017.156 [https://www.nature.com/articles/nrn.2017.156] BDNF and fasting — overview via Found My Fitness (Dr. Rhonda Patrick):https://www.foundmyfitness.com/episodes/ketogenic-diet-fasting-brain-benefits [https://www.foundmyfitness.com/episodes/ketogenic-diet-fasting-brain-benefits] New episodes every Saturday.Follow so you never miss one — and if this resonated, leave a rating. It genuinely helps the show reach people who need it.

Can Intermittent Fasting Reduce Your Allergies?

Can intermittent fasting actually reduce your allergies? It sounds unlikely , but the science and personal experience say otherwise. In this episode, I share how six months of intermittent fasting eliminated my morning allergy symptoms completely and break down the two-part science behind why: reduced baseline inflammation and autophagy's clean-up role. No dramatic moment. Just a quiet aha and one less thing to reach for every morning. 🎙️ Follow the show so you don't miss Part 3: focus and mood.📲 Instagram: @coach.atmdeo Resources: A 2023 review published in Trends in Endocrinology & Metabolism found that intermittent fasting suppresses oxidative stress and inflammation, while also stimulating autophagy.https://www.cell.com/trends/endocrinology-metabolism/abstract/S1043-2760(23)00214-X?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS104327602300214X%3Fshowall%3Dtrue

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

Every weekend after tennis, I'd come home and head straight for the sofa. Hours gone. That was life before intermittent fasting. A few months in, something changed. Post-game — I walked the dog, did the chores, and still had energy left. I didn't understand it at the time. Now I do. In this episode I break down the two reasons IF gave me back my energy: fat adaptation and mitochondrial efficiency. No jargon — just what actually happens in your body, and why it takes about three months to feel it. This is Part 1 of 3. Two more unexpected benefits coming in the next two weeks.

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

You started strong. Then hunger got in the way. Or you hit a plateau. Or life happened. I lost 10 kilograms in my first year of intermittent fasting — but not just because I fasted for 20 hours. Five other habits made the difference between quitting and actually seeing results. In this episode: → Why I added vegetables (even though I hated them) → The saturated fat myth that kept me hungry → What I swapped seed oils for (and why it mattered) → Why low-fat dairy was sabotaging my progress → The one monitoring habit that kept me consistent If you've tried IF before and couldn't stick with it, these five things might be what you were missing.

Find Your Ideal Fasting Slot in 3 Steps

Most intermittent fasters pick 16:8 because it's the most popular protocol. But what if there's a better fasting window for your specific body and schedule? In this episode, I'm breaking down exactly how to find your ideal fasting duration — not based on what works for someone else, but based on your metabolic health and real-life flexibility. You'll learn:• Three biomarkers that determine whether you need a longer or shorter fast• Why insulin resistance changes everything (and how to measure it at home)• The 2×2 grid I use to match fasting protocols to different life stages• When 16 hours is enough — and when you need 18, 20, or beyond I'll also walk through my personal approach: 20-hour daily fasts with a 4pm eating window, why I tried alternate-day fasting and stopped, and how I vary my fasts twice a month. If 16:8 isn't giving you the results you expected, this episode will show you how to adjust