Intermittent fasting is a diet plan that allows people to eat during a specific window of time each day and fast for the rest of the time. If you’re trying to lose weight, intermittent fasting could be a great way to go. It has numerous health benefits such as improving your metabolism, stabilizing your hormones, and lowering your risk of heart disease and diabetes.

Intermittent fasting is a diet that some people do, but the practice is not always as well understood as it should be. There are a lot of misconceptions, myths and misunderstandings about IF, and as a result many people are unaware that they can achieve rapid weight loss, lower their risk of diabetes, prevent and even cure cancer, and improve their health in other ways.

Intermittent fasting is a diet technique that alternates between a period of fasting and a period of feasting. The fasting period can be as short as a few hours or as long as a day, while the feasting period can last from a few hours to a few days or longer. The length of the fasting period can vary, too, from days to weeks. The goal of intermittent fasting is to improve fat loss and athletic performance. Fasting and feasting are also used as an aid to weight loss.. Read more about intermittent fasting 16/8 and let us know what you think.

Chapter 1

An introduction to intermittent fasting

Intermittent fasting is described as “magical” by others. However, sorting through all of the various intermittent fasting regimens and mountains of fasting studies is a huge task. We’ve done the legwork for you in this FREE booklet, so you can determine whether intermittent fasting is suitable for you.

Perhaps you’ve experienced a similar experience. “It’s sooooo easy,” says a buddy who has become an evangelist for intermittent fasting (IF). I simply wait till 3 p.m. to eat.”

Your buddy has never felt so wonderful in his life. They’re brimming with vitality and concentration. They also look fantastic.

What is this fasting craze? It seems to be working for them. ‘Perhaps I might give this a shot?’ you think.

And nearly as soon as you think that, another buddy shows up with their own IF story.

The other buddy adds, “Ugh, this dumb IF diet.” “I’ve. Never. In. My. Life. Been. This. Hungry.”

Like the main character in a Snickers ad, that buddy seems tired, worried, and furious.

So, maybe… After all, what if IF isn’t for you?

Such discussions may make any rational individual wonder:

  • Is it even possible for IF to work? And what exactly is IF in terms of technical terms?
  • Who should give IF a shot? Who wouldn’t want to?
  • What are the advantages and disadvantages?
  • Which of the many possible IF schedules—16:8, 20:4, 5:2, and so on—works best for you?

We’ve addressed the most frequently asked questions about intermittent fasting in this free booklet.

You’ll learn all you need to know about whether IF is a suitable match for you (or a client), and how to utilize it effectively if it is. It’s best to read it in sequence. Alternatively, start with anything that piques your curiosity. Everything is fine.

Chapter 2

The Basics of Intermittent Fasting

When you fast intermittently, you eat when you want and don’t when you don’t. We’ll define important IF concepts and cover other essential information in this chapter.

Chapter 3

What is the mechanism of intermittent fasting?

You’ll be able to evaluate the benefits and draw your own conclusions after you grasp the science behind intermittent fasting (or help your clients do the same).

Chapter 4

The top six advantages of intermittent fasting

Improved metabolic health, better blood glucose control, and lower blood lipids (cholesterol and triglycerides) and inflammation are some of the possible health advantages of intermittent fasting.

Chapter 7

Fasting and exercise on a regular basis

Fasting is a stressful experience. Exercising is also beneficial. In this chapter, we’ll look at how and why it’s important to be strategic when it comes to combining exercise with intermittent fasting for the best outcomes.

Chapter 8

A step-by-step approach to intermittent fasting

Many individuals look for specific guidelines to learn how to fast intermittently. The regulations, though, aren’t all that essential. A better approach is to experiment with a timetable and observe how things go.

Our staff has extensive experience with intermittent fasting.

If you’ve never heard of, you’re probably wondering:

‘Who are these people, and why should I believe them?’

To summarize:

  • Is home to some of the world’s best nutritionists.
  • According to third-party statistics, it offers the world’s #1 most recommended nutrition coaching certification program.
  • Over 100,000 people have had their bodies and lives transformed as a result of his work.

There’s more, however.

The majority of our employees act as though they are lab rats.

(You might consider experimenting to be a necessary component of culture.)

They are continuously experimenting with different dietary methods. Intermittent fasting is no different.

Our co-founder, John Berardi, PhD, and our director of curriculum, Krista Scott-Dixon, PhD, experimented with intermittent fasting for many months a few years ago.

They meticulously recorded everything from scale weight, body fat percentage, and blood/hormonal indicators to lifestyle variables including energy levels, cognition, and pain-in-the-ass aspects along the way.

We’ll disclose what they found in this ebook—and how it may help you master the art of intermittent fasting.

(And don’t worry: there’s enough of science and research to go along with their personal stories.)

We’re not here to persuade you to follow any particular diet, including intermittent fasting.

But if you’re going to attempt IF, we’d want to assist you in doing it correctly.

Both Dr. Scott-Dixon and Dr. Berardi had to learn IF the hard way.

(And yes, those humiliating experiences are detailed in this booklet.)

They devised a method to discover your intermittent fasting sweet spot based on their findings: just enough IF to achieve amazing results, but not so much IF that your dog’s food seems appealing.

We’ve developed a complete resource that may assist you and your customers by combining their fasting trials with the latest science:

  • Make a decision on whether IF is appropriate for you.
  • Maximize the advantages of IF while reducing the dangers.
  • Decide the protocol you want to test.
  • Customize IF to fit your objectives, requirements, and everyday life.

This ebook may be used in two ways.

If you’re a personal trainer, coach, or other health and fitness expert, here’s what you should do.

  • Become interested in the science underlying IF. It’s in Chapter 3 where you’ll discover it. The more you know, the better you’ll be able to communicate with customers that have questions.
  • Consider providing a resource for customers who want to attempt IF. Also, if you believe a customer would benefit from any portion of this booklet, please feel free to refer them to it.
  • Clients should be carefully monitored and supported. If your customers are attempting IF, be ready to discuss any difficulties or to avoid issues before they occur.
  • Recognize which customers IF may be suitable for, if any. There is no such thing as a “one-size-fits-all” procedure. Be aware of who IF may or may not work for, and be accountable to the people you serve.

If you wish to attempt IF for yourself or just learn more about it, go to:

  • Slow down. There’s no need to hurry. We’ll teach you how to get started and tailor intermittent fasting to your specific requirements.
  • Know who you are. Pay attention to your energy, sleep, recuperation, mood and mental state, habits, and relationships, among other things. If you detect an issue, address it right away. The solution is virtually never “faster/harder/more.”
  • Consider hiring a coach. It’s generally a good idea to have continuous supervision, support, accountability, and direction.
  • Check out our rules for self-experimentation. We gave you a step-by-step method in Chapter 8 that you may use to explore your own IF investigation.

Concerning the experts


‘s scientific adviser is Helen Kollias, PhD. Dr. Kollias is an exercise physiologist with a PhD in Molecular Biology from York University in Toronto. She specializes in muscle growth and regeneration.

Dr. Kollias has held research positions at some of the world’s most renowned institutions, including Johns Hopkins and Toronto’s Hospital for Sick Children, in addition to teaching exercise physiology, molecular biology, and biochemistry at the university and college level. Her research has been published in ten peer-reviewed publications.


The co-founder of is John Berardi, PhD.

He graduated from the University of Western Ontario with a PhD in exercise physiology and nutritional biochemistry and an MS from Eastern Michigan University.

Dr. Berardi is one of the world’s leading exercise nutrition specialists and the author of the best-selling book Change Maker. His work has appeared in a wide range of textbooks, peer-reviewed academic publications, and popular fitness and nutrition books and periodicals.


The director of curriculum is Krista Scott-Dixon, PhD. She oversees the development of PN’s educational programs and courses, such as the Level 1 and Level 2 Certification Master Classes.

Dr. Scott-Dixon graduated from York University with a PhD in Women’s Studies. Dr. Scott-Dixon has authored six books, dozens of popular articles, and many academic papers over his more than 20 years of expertise in research, adult education, curriculum design, and coaching and counseling.

Intermittent fasting is a sleep-restricting eating pattern that involves not eating food during a certain time period. It has become a trendy way to lose weight and keep it off. But what exactly is intermittent fasting and how does it help you to lose weight? Intermittent fasting has the potential to produce many health benefits. But before you get started with fasting, you need to know a few things.. Read more about intermittent fasting diet plan and let us know what you think.

Frequently Asked Questions

Why intermittent fasting is bad?

Intermittent fasting is bad because it can cause you to lose muscle mass, which can lead to a decreased metabolism.

How much weight can you lose in a month with intermittent fasting?

You can lose anywhere from 0.5 to 2 pounds a week, depending on your body type and how much you are eating.

What happens when you intermittent fast every day?

Intermittent fasting is a diet that involves restricting your food intake to a certain time period. This diet has been shown to be effective in weight loss and many other health benefits.

This article broadly covered the following related topics:

  • best food to break intermittent fast
  • intermittent fasting for beginners
  • how to do intermittent fasting
  • intermittent fasting calories
  • intermittent fasting
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