My Intermittent Fasting Accomplishments
Disclaimer: I am a NASM Certified Personal Trainer, not a medical professional. The information shared in this blog is based on my personal experience with intermittent fasting combined with a ketogenic lifestyle, and is intended for educational and motivational purposes only. Intermittent fasting may not be suitable for everyone. Always consult with a qualified healthcare provider before making changes to your diet, fasting schedule, exercise routine, or overall health plan.
January 11, 2024
Unknown weight
May 12th, 2024 160lbs
BMI 25.1
August 4th, 2024 143lbs
BMI 22.4
When I first started intermittent fasting, I wasn’t sure how much of an impact it would have on my health, weight, and overall lifestyle. What began as a way to manage my eating quickly became one of the biggest tools in transforming my body and health.
What Is Intermittent Fasting?
Intermittent fasting (IF) is not a diet in the traditional sense — it’s an eating pattern that cycles between periods of fasting and eating. Instead of focusing on what foods to eat, intermittent fasting is all about when you eat. Popular methods include:
- 20/4 method (Warrior Diet): 20 hours of fasting with a 4-hour eating window.
- Alternate-day fasting: Rotating between fasting days and normal eating days.
- 16/8 method: 16 hours of fasting followed by an 8-hour eating window
This approach has been practiced in various forms for centuries, and modern science is beginning to uncover its many potential benefits. Learn more: Johns Hopkins Medicine – Intermittent Fasting: What is it, and how does it work?
What Is Intermittent Fasting?
Most people start intermittent fasting for weight loss, but the goals can go far beyond just dropping pounds. Some of the main goals and benefits include:
- Weight and fat loss: By limiting your eating window, you naturally reduce calorie intake and give your body time to burn stored fat.
- Improved insulin sensitivity: Fasting periods help regulate blood sugar and may lower the risk of type 2 diabetes.
- Cellular repair: Fasting activates autophagy, the body’s way of cleaning out damaged cells.
- Brain health: Research suggests fasting may improve mental clarity and protect against neurodegenerative diseases.
- Longevity: Early studies indicate intermittent fasting could support a longer, healthier lifespan.
Why I Chose Intermittent Fasting
I originally turned to intermittent fasting to help with weight management, but it quickly became much more than that. It gave me control over my eating habits, improved my health markers, taught me the discipline I had been missing when it came to food, and helped with my health issues, namely my Psoriasis
Discipline and Consistency
I’ve practiced intermittent fasting daily, typically fasting anywhere from 16–20 hours, and at times stretching my fasts past 36 hours. What used to feel impossible is now second nature, and that discipline has carried over into other parts of my life. These fasting periods were easiest when I was busy with a task to keep my mind off food. Typically, I'd fast from 10pm to 2pm for a consistent 16 hours but there were times I could last 36-48 hours straight, I'd even exercise and walk during these periods. Coffee and electrolytes were my go to's when in a fasted state.
Weight Loss and Body Transformation
In April 2024, I weighed 168 pounds. By August of the same year, I had dropped to 140 pounds — a 25-pound difference. My body fat percentage reduced dramatically (as seen in pictures), while I maintained my lean muscle mass. Not only did I shed the excess weight, but I also achieved a healthier, more athletic body composition.
Health Benefits
Intermittent fasting didn’t just change my body — it improved my health. My visceral fat dropped to dramatically, and my skin condition, psoriasis, almost completely disappeared after combining fasting with a ketogenic diet. These improvements have made me feel healthier and more confident in my daily life.
Energy and Performance
One of the biggest misconceptions about fasting is that it limits energy. For me, it’s been the opposite. Even while fasting, I’ve managed to walk over 12,000 steps a day, hitting personal records of 51,000 steps (23 miles) in a single day, followed by 42,000 steps the very next day. On top of that, I’ve integrated strength training and high-intensity workouts without losing momentum.
7/14/24
23 miles
5100 calries burned
7/15/24
19.22 miles
4500 calories burned
My biggest catch
of Go Fest 2024
1/500k chance