Intermittent Fasting: How To

You hear it and think “starvation mode” and might even think “anorexic teen girls,” or “juicing” but intermittent fasting (IF) isn’t about any of these things. It’s not even about calorie reduction. I’ll say that again. You are not limiting how many calories you eat in a day. That stays the same. It’s all in the timing. Isn’t it always? Say hello to the eating window that is noon – 6pm. Say what now?

Okay, to be fair, IF means different things to different people and different diets. For some like the 5:2 diet it means calorie restriction 2 (non-consecutive) days per week.


When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express. This article says it better than I can: 10 Evidence-Based Health Benefits of Intermittent Fasting


Ideally you want to sleep from 11pm to 7am. But I have a hard time living in “ideally.” I aim for it, and never quite get there, but I work towards it. What I do is less about “fasting” and more about “scheduled eating.”  My breakfast happens at noon. Before then I limit myself to tea, coffee, MCT oil and heavy cream. Trust me, you have MCT oil in your tea and the last thing you want to do is eat. If you’re up for incorporating MCT oil (medium chain triglycerides) start slowly (1 tsp. working up to 2 tbl. three times daily) or you’re gonna hate me (and be chained to the loo with ‘rhea). This is the advice I’ve read, but I don’t follow it. Not yet. Some days I add MCT oil, others cream.

I’m just putting this out there because I hate when I see people who are successful at losing weight but they don’t tell the full story. So, here it is.

For emotional support, I also attend Weight Watchers meetings, though I don’t count points or anything. I go to keep me focused and motivated. As a lifetime member, I do not need to pay to go to these meetings.

I’ve also been to a doctor who monitors my cholesterol, vitamin D, liver function, and fat percentages to make sure I’m losing fat, not muscle. For years I’ve tried appetite suppressants without any success. Tenuate, Phentermine, combinations with Wellbutrin. None of it worked. Let me say that again. They did not work. It perhaps stopped me from gaining more than I would’ve, but I never lost weight on them because I used them as permission. Permission to eat like a fatty, then try to make up for it by taking an appetite suppressant. It never did. Don’t get me wrong, they help curb your appetite, but so does MCT oil!

I won’t lie to you. I’ve had a hard time purely fasting with nothing but decaf espresso, black, and nothing else until noon. Though I can do it with a tablespoon of cream. More on intermittent fasting in these books:

Complete Guide to Fasting

The Obesity Code




  1. Do you take any vitamin supplements while doing ketosis? A previous doctor had encouraged a daily potassium supplement if committing to ketosis for the long term.

  2. Did you do the IF with the Keto diet? Or is that something you’re starting now? And no water during fasting or is that okay?

    1. Author

      It is definitely new, and I am hating it. It’s easier if I run out of the house. But if the kids go to school and I’m still here, forget it. I am ravenous by noon. And forget it on weekends. The hardcore fasting is NOT bulletproof coffee (coffee with grass-fed butter and/or MCT oil) or bone broth or cream. Hardcore fasting is water or decaf tea or decaf espresso only.

  3. May I ask why you’re doing this when what you were doing seemed to be working so well for you? Wondering why you’re upping the degree of difficulty!

    1. Author

      I think I’m looking for the next level of health benefits. I don’t want to lose more weight, but I’d love to gain muscle and lose fat, and stay the same weight. So that’s where I am now. I have to take it to the next level. Or not. Maybe I’ll do intermittent intermittent fasting!

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