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 find out! Is Intermittent Fasting Effective? In a word, yes. Intermittent fasting is a powerful health habit that can contribute to weight loss…

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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, and metabolic health. Still, if you want to get the most out of every fast, some meals are better than others when it’s…

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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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