The Excelsior Health Podcast
This is the podcast for busy professionals and parents who are battling weight gain, high stress, and a drop of self confidence.
We take the confusing, complicated, and overwhelming parts of fitness and give you simple but effective strategies and tactics so you can learn how to priortize strength training, healthy habits, and a positive enviornment into your lifestyle.
Our goal is to help you transform your health one episode at a time!
The Excelsior Health Podcast
51. Intermittent Fasting Made Simple (FAST Framework Explained)
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Intermittent fasting is one of the most talked-about strategies in the fitness world — but most people either overcomplicate it or do it completely wrong.
In this practical and easy-to-follow episode, Coach Cory Fernandes and Coach Susie break down intermittent fasting using a simple framework: F.A.S.T.
Instead of extreme dieting or one-meal-a-day approaches, this episode teaches busy professionals and parents how to use fasting as a tool for discipline, calorie control, and better energy — not a crash strategy for quick weight loss.
You’ll learn how to shorten your eating window without shocking your system, how to adjust fasting around your real-life schedule, and why quality nutrition makes fasting easier and more sustainable.
💡 In This Episode, You’ll Learn:
• Why most people are unknowingly eating 15–16 hours per day 
• The ideal 8–12 hour eating window (and why 10 hours works best for most)
• Why jumping straight to 16:8 can backfire
• How hydration, protein, and sleep make fasting easier
• The difference between fasting for discipline vs. fasting for quick weight loss
• Why tracking mood, energy, and body composition matters
If you’ve been curious about intermittent fasting but unsure how to implement it properly, this episode gives you a clear, sustainable roadmap.
👉 If this helped simplify fasting for you, share it with someone who’s tired of confusing nutrition advice.
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⏱️ Chapters (6 Total):
00:00:00 – Introduction & Why Intermittent Fasting Is Popular
00:02:00 – What Intermittent Fasting Actually Is
00:09:00 – The Ideal Eating Window (8–12 Hours)
00:12:00 – The FAST Framework Explained
00:22:00 – Supportive Nutrition & Hydration Tips
00:26:00 – Tracking Results & Avoiding Common Mistakes