Episode 28 The 20 Hour Fast

Ep 28-the 20 hour fast

Today I’ll be discussing the 20 hour fast and 4 hour eating window.  Or 20/4

When starting intermittent fasting it’s a good idea to gradually work your way up to a 20  hour fast a

There is no right or wrong way to start intermittent fasting. Do what  works best for you. 

I did my first 16 hour fast on day 1 & I gradually worked my way up to 20 hours.

 Some Ex. 4hour Eating windows: 12-4p, 1-5p, 4-8p..

Some Ex. 20 hour fasts: 5p-1p, 6p-2p, 9p-5p.

Some people like morning eating windows while others prefer an evening eating window.  The choice is yours!

I use a fasting app to keep track of my fasting hours because I just like to see the number. 

Some people keep track of their eating window as opposed to their fasting window and that’s OK too. Do what works best for you!

I would suggest you eat 1 or  2  meals during your 4 hour eating window and I would suggest that you not snack in between those meals. 

Why no snacking in between meals? 

Well The purpose of creating an eating window is to control the number of insulin spikes that occur in your body.  Everytime you eat or drink anything with flavors or calories your insulin will spike. 

Frequent insulin spikes or continuous high insulin is the reason that our bodies store fat! 

On the other hand, if your insulin stays low most of the time that is when your body can access, the stored fat on your bodies therefore allowing your body to burn fat. When it comes to fasting It’s not about the calories as much as it is about the insulin. 

Once you understand, this concept fasting becomes much easier because you know why you’re not eating for 20 hours. You know the purpose of it! And the purpose is to lower your insulin. Also there are many other health benefits happening inside your body when you’re fasting. As long as you are only drinking plain water or plain, black coffee, or plain teabags, your insulin will stay low. Anything else will most likely break your fast. 

*I hope this information that I have provided helps you with your health and weight loss journey.

I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. 

If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com

Life is what you make it! Have a great day everyone!

Intro/outro music: I Feel You by Keven MacLeod