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 was interrupt my 16:8 fasting habit. I don’t share this to pat myself on the back. It wasn’t a struggle to maintain my…

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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 are signals from your body, and the better you can respond to them, the healthier your relationship with food will be. The key is…

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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 of your daily 16-hour fast. We’ll guide you through creating balanced meals packed with protein, healthy fats, low-glycemic carbohydrates, and a variety of…

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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 are either diabetics or pre-diabetic, meaning their blood sugar is too high Luckily, there are many actions you can take to control your…

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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 when my consecutive-day streak would wind back to 0 and I’d wonder, How the heck do people fast every single day? Now that…

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How to Break a Fast (According to Your Diet)

You’ve fasted, you’ve slept, and maybe you’ve even exercised and practiced a restorative habit like yoga nidra. It’s been a great fasting window, but now it’s time to break that fast.  Before you do that, though, it’s important to consider how your Fast Breaker will influence the metabolic benefits of your fast. Will it help…

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10 Delicious Meal Ideas for Intermittent Fasting

Looking for meal ideas for intermittent fasting that are both nutritious and delicious? Never scramble to whip something up for breakfast, lunch, or dinner again with these dietitian-approved meals. Easy Meal Ideas for Intermittent Fasting Embarking on an intermittent-fasting journey doesn’t mean compromising on flavor or variety in your meals. In fact, it opens up…

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Expert Insights from Zac Robinson, PhD(C): Strength Training, Nutrition, and Muscle Health

as interviewed by Rich LaFountain, PhD Zac Robinson, PhD(C), is a strength-training researcher, practitioner, and podcaster. He takes a holistic approach to improving strength training for human health and performance — an activity that is just as essential for health and longevity as fasting. In addition to helping people improve body composition and metabolic health through…

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How Many Calories to Eat During Intermittent Fasting

Intermittent fasting (IF) is one of the most effective ways to boost health, improve metabolism, and manage weight. Unlike traditional diets, there are no difficult-to-remember rules or macros to count; the focus is on when you eat, not what you eat.  Despite the simplicity, IF often results in a spontaneous reduction in calories and hunger…

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