Seven out of eight people are metabolically unhealthy — yet food has never been more abundant. Sound familiar? Intermittent fasting isn't about starving yourself. It's about feasting smarter.

In this episode, we break down 5 key principles to optimise your eating window - whether you're vegan, carnivore, or anywhere in between:

✅ Opening your window with whole foods

✅ Getting enough protein and fibre

✅ Minimising ultra-processed foods

✅ Keeping sweet treats towards the end

✅ Not fearing healthy fats

Because consistency beats perfection.

I’ve noticed that every few months there’s a new headline about intermittent fasting. One study says it’s good, another says it increases risk of something. It’s very easy to get confused by all this mixed messaging. In this episode, I share how I personally look at research studies, why not all studies are equal, and why it’s important not to react to just one headline. The goal of this episode is to help you think about intermittent fasting in a calmer and more informed way.

In this episode, I talk about how to start intermittent fasting without getting overwhelmed. I share a few low-effort, high-impact habits that helped me build fasting into my routine in a sustainable way.

Is intermittent fasting actually extreme… or does it just feel that way when you’re starting out?

A lot of people assume fasting means skipping meals, being hungry all day, or doing something drastic. And that’s usually what puts them off.

In this episode, I talk through why it feels that way in the beginning , and why it doesn’t have to be.

Most of the time, the problem isn’t fasting itself. It’s how we try to start it.

I share a simpler way to approach intermittent fasting, how to ease into it, and what you can realistically expect early on so it actually feels doable.

If you’ve been thinking about trying fasting but not sure where to begin, this should help you get started without overcomplicating it.

One of the biggest concerns people have about intermittent fasting is whether it leads to muscle loss.

In this episode, we explore what actually happens inside the body during fasting. We walk through the different fuel sources the body uses — from blood glucose to glycogen and eventually stored fat — and explain what people mean when they talk about the “metabolic switch.”

We also discuss the role of hormones like insulin and growth hormone during fasting, what the current research suggests about muscle preservation, and why being fat-adapted matters.

Finally, we cover practical considerations around fasting duration, exercise, and nutrition so that muscle can be preserved while fasting.

Research: Moro et al. 2016 Journal of Translational Medicine time restricted feeding resistance training

Many people can fast clean… but struggle with what to eat during the eating window.

Many people who start intermittent fasting wonder if they are getting enough nutrition while eating within a smaller window.

In this episode, I share my experience as a long-term intermittent faster and explain how to approach your eating window once you’ve mastered the clean fast.

We discuss practical strategies to improve food quality, reduce ultra-processed foods, and think about the order in which you break your fast, without making intermittent fasting complicated.

If you're new to intermittent fasting, this episode will help you build a healthier and more sustainable eating window.

If you’re in the early stages of intermittent fasting and feeling low energy, cold, irritable, or just “off” , this episode is for you.

Before you decide fasting isn’t working, it’s important to understand what’s actually happening inside your body.

In this episode, I explain:

• What fat adaptation really means

• What’s happening hormonally and metabolically

• Signs you’re transitioning — not failing

• Why it matters

• How to support your body during this adjustment phase

The first few weeks of intermittent fasting can feel uncomfortable. But discomfort doesn’t automatically mean something is wrong.

Sometimes, it means your body is shifting fuel sources and becoming more metabolically flexible.

Give it time. Stay consistent. Fast clean. Let your body adapt.

In this episode, we explore what you can realistically expect in the initial weeks of starting intermittent fasting.

I share my own experience from the early phase of IF, including:

• Initial weight drop due to water weight reduction

• Reduction in inflammation

• Feeling drowsy after meals during the eating window

• Feeling colder than usual

• Dr Jason Fung's video (for those interested) https://youtu.be/M5g2hKdNAUU?si=oE_pwYumawF6yzbw

The key takeaway: focus on clean fasting and give your body time to adapt.