(#10) Intermittent Fasting


If we’re talking about my DM’s, I get more questions regarding intermittent fasting than anything else… by far! I typically refer people to my podcast episode #3, but apparently the application of the concept isn’t really clear to people, so I figured I’d write a blog post explaining it from another angle.

In the podcast episode, I focused on the timing of the consumption window, or the non-fasting window…the window in which you can eat and drink whatever you want. I explained that when you first consume something other than water in the morning, this starts your consumption window. The goal is then to end your consumption window no later than 12 hours after the start of it… and ideally, you even end it 8-10 hours after the start of it (this will optimize your results). For example. If you wake up and have coffee at 6am, you shouldn’t eat or drink anything (other than water) after 6pm (maximum: 12 hour window) or even 2-4pm (optimum: 8-10 hour window). I typically do 12 hour consumption windows every. single. day…. but I like to mix in at least one or two 8-10 hour windows throughout the week. I’ve seen profound benefits from this protocol.

Another way to explain this, and perhaps the easier way, is to focus on the fasting window. Here’s the idea: note the time you consume your last meal or liquid for the day (that isn’t water) - then add 12 hours to that time - then don’t eat until that time arrives! This would be a 12 hour fasting window, which is identical to the 12 hour consumption window mentioned above. And for optimum results, you’d want to add 14-16 hours to your last meal time and then not consume anything other than water until that time, this is a 14-16 hour fast, identical to the 8-10 hour consumption window mentioned above. Get it?

Here it is in a nutshell: a day is 24 hours long - spend 12 hours of that day fasting (consuming only water). Or for optimum results, spend 14-16 hours of that day fasting.

You can look at it from the consumption window standpoint, or the fasting window standpoint. They produce the same result.

I hope this helps. If you want to hear more about the science of intermittent fasting, why it’s important for your body and the various benefits, listen to the podcast.

Holler at me if you have any questions. I also want to hear about your results!

Much love to you all.


Nick Carlile