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    Introduction
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    • Life Is Complex
    • Grab Your Tools
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    • Therapy
    • Body
    • Mind
    • Spirit
    • Why I Am Sharing These Tools
    • How to Use This Book
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    Meta
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    Productivity
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    • 1.1 What If I Had to Decide Now?
    • 1.2 Delay Decisions Until the Optimal ..
    • 1.3 Disconnect
    • 1.4 The Pomodoro Technique
    • 1.5 Mind Mapping
    • 1.6 Agenda Documents
    • 1.7 🏛️ Getting Things Done
    • 1.8 Brainstorming
    • 1.9 Log Your Life
    • 1.10 Default to Openness
    • 1.11 Celebrate Success
    • 1.12 Pause and Ask Why
    • 1.13 Accountability Partners
    • 1.14 If You See a Job, It’s Yours
    • 1.15 Declutter Your Space
    • 1.16 Allow Yourself to Rest
    • 1.17 Atomic Habits
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    Relationships
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    • 2.1 🏛️ Nonviolent Communication
    • 2.2 Prefer Requests over Demands
    • 2.3 Use a Talking Stick
    • 2.4 Post Mortem after Arguments
    • 2.5 Mega Threads
    • 2.6 Active Listening
    • 2.7 Radical Honesty
    • 2.8 When Triggered, Pause
    • 2.9 Forgiveness
    • 2.10 Silence
    • 2.11 Respect Others’ Autonomy When Off..
    • 2.12 Wheel of Consent
    • 2.13 Make and Formalize Agreements
    • 2.14 Personal Operating Manual
    • 2.15 Acknowledge When You’re Triggered
    • 2.16 Talk About What’s Happening Now
    • 2.17 Ethical Nonmonogamy
    • 2.18 Express Your Emotions Numerically
    • 2.19 Empathy
    • 2.20 The Way of the Superior Man
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    Therapy
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    • 3.1 Go to Therapy
    • 3.2 Lead a Purposeful Life
    • 3.3 Gratitude
    • 3.4 Talk to Your Inner Selves
    • 3.5 Feel Your Emotions
    • 3.6 Talk about Therapy inTherapy
    • 3.7 Make the Most of Therapy
    • 3.8 Relationship Therapy
    • 3.9 Coaching
    • 3.10 🏛️ Twelve Rules for Life
    • 3.11 Explore Your Different Identities
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    Body
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    • 4.1 High-Intensity Interval Training (..
    • 4.2 Find Physical Activities You Enjoy
    • 4.3 Hack Your Workout Routine
    • 4.4 Breathe Before Eating
    • 4.5 If You Diet, Do It Sustainably
    • 4.6 Remove Temptations
    • 4.7 Nutritional Supplements
    • 4.8 Monitor Your Body
    • 4.9 Agree to Be Hungry
    • 4.10 Stretching
    • 4.11 Exercise Multiple Times a Week
    • 4.12 Intermittent Fasting
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    Mind
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    • 5.1 Write Book Reviews
    • 5.2 Own Your Echo Chamber
    • 5.3 Be Curious
    • 5.4 Asking “Why”
    • 5.5 Morning Pages
    • 5.6 Physical Memory Tricks
    • 5.7 Follow Up after Meeting New People
    • 5.8 Silent Date
    • 5.9 Find Your Purpose
    • 5.10 Sleep Hygiene
    • 5.11 Face Your Fear
    • 5.12 Short-Circuit Habits
    • 5.13 Allow Yourself to Be Bored
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    Spirit
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    • 6.1 🏛️ Meditation
    • 6.2 Everyday Mindfulness
    • 6.3 Go On a Retreat
    • 6.4 Kōans and Mu
    • 6.5 Find Your Moral Compass
    • 6.6 Anattā(Non-Self)
    • 6.7 Enlightenment Is Always Now
    • 6.8 Beware of Spiritual Ego
    • 6.9 Watch Out for Cults/False Gurus
    • 6.10 Conversations with God
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Print: 4.12 Intermittent Fasting
Body
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4.12 Intermittent Fasting

Your eating schedule can significantly influence your health.

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Motivation
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One reason you may struggle to lose weight is the timing of your meals. There is promising evidence that fasting, especially at certain times of the day, is healthy and assists the body in burning fat, whereas eating at the wrong times can encourage the body to retain fat. You may find that restricting the hours during which you eat can boost your metabolism and help you lose weight more easily.

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Benefits
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  • Has the potential to catalyze weight loss and improve body composition.
  • Many people who fast report sleeping better and feeling more rested.
  • Can reduce overall caloric intake.
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Challenges
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  • Requires a lot of willpower at first, as you get used to a new routine.
  • Might conflict with the eating schedules of those close to you.
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Application
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The idea behind intermittent fasting is to give your body a window of time each day to eat and digest food and another window in which you avoid eating. Some people choose to eat during a six-hour window and fast the remaining eighteen hours, while others prefer an eight-hour or twelve-hour eating window, fasting for the rest of the day (these different styles are referred to as 6-18, 8-16, etc.). During the avoidance window, the goal is usually to resist consuming anything at all, not even a crumb, to keep the digestive system completely food-free. Adherents believe that this produces numerous benefits, such as increased autophagy—a process of cell renewal. However, if you can’t or won’t avoid eating completely for most of the day, that’s okay—even reducing food intake for longer periods of time is beneficial.

If this approach seems a little too restrictive for you, you could try a lightweight version: Simply pick a period of time before bed—say three hours—and stop eating at the designated time. This can make it surprisingly easy to fast. For example, if you stop eating at 8 p.m., go to bed at 11 p.m., and eat breakfast at 8 a.m. the next morning, you will automatically fast for twelve hours.

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References
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  1. “Intermittent Fasting: What is it, and how does it work?”: https://hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
  2. “Intermittent Fasting 101—The Ultimate Beginner’s Guide”: https://healthline.com/nutrition/intermittent-fasting-guide#effects


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Chapters and Tools
Add new tool
Home
liat_admin
01/01/1970
00:00
Paragraph: INSERT TITLE
  • chapter icon
    Introduction
    expand chapter
    • Life Is Complex
    • Grab Your Tools
    • Productivity
    • Relationships
    • Therapy
    • Body
    • Mind
    • Spirit
    • Why I Am Sharing These Tools
    • How to Use This Book
  • chapter icon
    Meta
  • chapter icon
    Productivity
    expand chapter
    • 1.1 What If I Had to Decide Now?
    • 1.2 Delay Decisions Until the Optimal ..
    • 1.3 Disconnect
    • 1.4 The Pomodoro Technique
    • 1.5 Mind Mapping
    • 1.6 Agenda Documents
    • 1.7 🏛️ Getting Things Done
    • 1.8 Brainstorming
    • 1.9 Log Your Life
    • 1.10 Default to Openness
    • 1.11 Celebrate Success
    • 1.12 Pause and Ask Why
    • 1.13 Accountability Partners
    • 1.14 If You See a Job, It’s Yours
    • 1.15 Declutter Your Space
    • 1.16 Allow Yourself to Rest
    • 1.17 Atomic Habits
  • chapter icon
    Relationships
    expand chapter
    • 2.1 🏛️ Nonviolent Communication
    • 2.2 Prefer Requests over Demands
    • 2.3 Use a Talking Stick
    • 2.4 Post Mortem after Arguments
    • 2.5 Mega Threads
    • 2.6 Active Listening
    • 2.7 Radical Honesty
    • 2.8 When Triggered, Pause
    • 2.9 Forgiveness
    • 2.10 Silence
    • 2.11 Respect Others’ Autonomy When Off..
    • 2.12 Wheel of Consent
    • 2.13 Make and Formalize Agreements
    • 2.14 Personal Operating Manual
    • 2.15 Acknowledge When You’re Triggered
    • 2.16 Talk About What’s Happening Now
    • 2.17 Ethical Nonmonogamy
    • 2.18 Express Your Emotions Numerically
    • 2.19 Empathy
    • 2.20 The Way of the Superior Man
  • chapter icon
    Therapy
    expand chapter
    • 3.1 Go to Therapy
    • 3.2 Lead a Purposeful Life
    • 3.3 Gratitude
    • 3.4 Talk to Your Inner Selves
    • 3.5 Feel Your Emotions
    • 3.6 Talk about Therapy inTherapy
    • 3.7 Make the Most of Therapy
    • 3.8 Relationship Therapy
    • 3.9 Coaching
    • 3.10 🏛️ Twelve Rules for Life
    • 3.11 Explore Your Different Identities
  • chapter icon
    Body
    expand chapter
    • 4.1 High-Intensity Interval Training (..
    • 4.2 Find Physical Activities You Enjoy
    • 4.3 Hack Your Workout Routine
    • 4.4 Breathe Before Eating
    • 4.5 If You Diet, Do It Sustainably
    • 4.6 Remove Temptations
    • 4.7 Nutritional Supplements
    • 4.8 Monitor Your Body
    • 4.9 Agree to Be Hungry
    • 4.10 Stretching
    • 4.11 Exercise Multiple Times a Week
    • 4.12 Intermittent Fasting
  • chapter icon
    Mind
    expand chapter
    • 5.1 Write Book Reviews
    • 5.2 Own Your Echo Chamber
    • 5.3 Be Curious
    • 5.4 Asking “Why”
    • 5.5 Morning Pages
    • 5.6 Physical Memory Tricks
    • 5.7 Follow Up after Meeting New People
    • 5.8 Silent Date
    • 5.9 Find Your Purpose
    • 5.10 Sleep Hygiene
    • 5.11 Face Your Fear
    • 5.12 Short-Circuit Habits
    • 5.13 Allow Yourself to Be Bored
  • chapter icon
    Spirit
    expand chapter
    • 6.1 🏛️ Meditation
    • 6.2 Everyday Mindfulness
    • 6.3 Go On a Retreat
    • 6.4 Kōans and Mu
    • 6.5 Find Your Moral Compass
    • 6.6 Anattā(Non-Self)
    • 6.7 Enlightenment Is Always Now
    • 6.8 Beware of Spiritual Ego
    • 6.9 Watch Out for Cults/False Gurus
    • 6.10 Conversations with God
  • chapter icon
    other
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