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.

In this episode, we discuss a crucial ingredient of IF that doesn't get talked about enough – mindset.

I share three learnings around mindset that help me to live IF lifestyle with freedom and gratitude.

1. IF is not a diet, but a lifestyle.
2. There is no need for a cheat day in the world of IF.
3. IF doesn't impose any restriction on social life.

When it comes to IF, YOU are in-charge.

Summary:

In this episode, I share common misconceptions about intermittent fasting based on my own experience. We look at what often gets misunderstood, why it matters, and how a simpler, more realistic approach can make IF easier to stick with over time.

Notes:

Misconceptions covered

1. IF is a game of willpower

2. IF is all about calorie restriction

3. I’ll lose muscle mass doing IF

4. I’m a foodie, so IF is not for me.

5. IF will negatively affect hormones

Resources mentioned

Dr. Jason Fung on why intermittent fasting does not inherently lead to muscle loss

https://youtu.be/2ImbXU3sJBc?si=91C0qEfbgLlPNICb

Tabatha Barber (OB-GYN), discussed with Gin Stephens, on hormones and fasting

https://youtu.be/A-cy1XwE8ws?si=t6Z0swlTmJnBDa6O

Practical, real-life lessons from my intermittent fasting journey.

In this episode, I share how setting up your environment, habits, and expectations helped me stay consistent in the initial weeks.

We cover:

• Building a clean fasting habit

• Deciding on an eating window

• Identifying trigger foods

• Why staying busy while fasting matters

• Celebrating micro-wins

This episode I share my take on how to set yourself up for success. I cover :

Why high level understanding of IF is important

Critical to not have unrealistic expectations

Importance of consistency

Measure your progress

Look to join IF community for encouragement and support

Nailing the clean fast is critical