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Everything You’ve Ever Wanted to Know About Fat Burning
Your body wants to burn fat. When you’re regularly burning fat for energy, your body reacts in all sorts of ways that help you avoid metabolic disease, like maintaining a healthy weight,…
What Can You Drink During Intermittent Fasting?
Intermittent fasting means not eating food… but what about beverages? While some are off limits, there’s a wider variety of options you can — and probably should — consider. What Is the…
How to Maximize Weight Loss and Fat Burning During Your Fast
Every year, roughly half of U.S. adults over the age of twenty try to lose weight. So if that’s one of your health goals, you’re not alone. Intermittent fasting can be a…
Expert Insights from Sofia Cienfuegos, PhD, RD: Intermittent Fasting, Weight Loss, and PCOS
as interviewed by Rich LaFountain, PhD Dr. Cienfuegos wants you to know that intermittent fasting is simple. And if you’re a woman struggling with healthy hormone regulation or PCOS, it may be…
The Pros and Cons of Intermittent Fasting: Is It Effective?
Intermittent fasting is a popular eating pattern that has garnered a lot of attention over the last several years. Is this meteoric rise in popularity warranted? Does intermittent fasting even work? Let’s…
Fast Breakers 101: What Makes a “Good” Post-Fast Meal?
The focus of intermittent fasting is largely on when you eat, not what you eat — a principle that makes fasting both incredibly simple and extremely effective for weight management, glucose control,…
What Should You Eat Before a Fast? How to Build the Perfect Fast Starter
For most people, fasting is an excellent tool to improve metabolic health, burn fat, and lose weight; simply fasting for 12–18 hours each day can help you achieve these results. However, if…
Tom’s October Update
I got sick recently, to the point where I took a day off work purely to sleep. This, of course, put me behind on everything, this email included. What it didn’t do…
The Hunger-Fullness Scale: What It Is and How to Use It
You’ve almost certainly felt it: that gurgling-stomach, headache-y desperation to eat anything in sight. You’ve probably also sat back and groaned “I’m stuffed” after one too many second helpings, too. Those sensations…
Your 16:8 Intermittent-Fasting 7-Day Meal Plan
Embarking on the 16:8 intermittent-fasting meal plan offers a unique approach to health and wellness. By focusing on nutritious, minimally processed foods during your 8-hour eating window, you can maximize the effects…
5 Ways to Control Blood Sugar (without Eating Fewer Carbs)
If blood-sugar levels are one way to evaluate metabolic health (and they are), the news at a societal level isn’t good. It’s estimated that roughly half of adults in the United States…
Tom’s September Update
On August 27, 2023, I celebrated a somewhat arbitrary but (I think) noteworthy milestone: my 1,000th consecutive day of fasting. Yet even after all those successful fasts, I can still vividly remember…
