Beginner's Guide: 5 Things to Know About Intermittent Fasting

Thinking About Trying Intermittent Fasting?

5 Things You Should Know Before Beginning Intermittent Fasting

If you care about your health, body composition, or mental clarity, you’ve probably come across intermittent fasting (IF). It’s everywhere. And after 10+ years of personally experimenting with IF—plus coaching clients through it and diving into the research—I’ve got some clear takeaways.

I believe IF can be a powerful tool for a better body and sharper mind… but probably not for the reasons you usually hear.

Here are 5 things you should know before you jump in:

1. There’s No One “Right” Way to Do It

Despite what the internet might say, there’s no universal IF protocol that works for everyone. It’s about trial, error, and tracking what matters to you. That could be objective (weight, performance, body fat) or subjective (energy, mood, focus).

Test out a few variations—16:8, 14:10, or even alternate-day fasting—for a week or two at a time. See what fits your goals and lifestyle.

2. IF Can Help With Fat Loss—But Not for Magic Reasons

Yes, IF can help you lose weight and improve body composition. But it’s not because it’s magically revving up your metabolism or supercharging your hormones.

It works mostly because it helps some people eat fewer calories without feeling restricted. If you prefer fewer, larger meals and find it easier to stay in a calorie deficit that way, IF might be a great fit.

3. Women Often Do Better With Shorter Fasts

Men and women respond differently to fasting. That’s why a one-size-fits-all approach doesn’t cut it.

Most women benefit from shorter fasting windows—typically 12–14 hours—whereas many men can handle longer fasts (14–16 hours) without negative side effects. More fasting is not always better, especially for women.

4. The Big Health Benefits Require Long Fasts (Not 16 Hours)

A lot of the bold claims about fasting—cellular cleanup, cancer-fighting effects, anti-aging, etc.—come from studies on multi-day fasts.

These benefits typically don’t kick in during your standard 16-hour fast. If you’re chasing long-term cellular or metabolic benefits, you’d need to work up to 3–5 day fasts (under medical supervision).

5. Why I Still Use IF (And It’s Not About Fat Loss)

I don’t fast for the supposed magic—it’s about how I feel and function. For me, it simplifies my day. I get better mental clarity in the mornings, save time on meal prep, and enjoy bigger meals without going over on calories.

It’s a tool—not a miracle. And it works because it fits my lifestyle and goals.

The Bottom Line

Intermittent fasting is a strategy—not a shortcut. And like any strategy, it only works if the fundamentals are in place: hitting your calorie, protein, and fiber goals consistently.

If you’re missing the basics, no eating window—no matter how disciplined—will make up for it.

If you want a deep dive into what really matters when it comes to exercise, nutrition, and body transformation: check out the Body [re]Building Playbook email course.