I started intermittent fasting as a way to reset my metabolism, and let me tell you—when I completed my first 36-hour fast, it felt like a switch had flipped. My body shifted into a whole new gear, and from that point on, I knew fasting would be a key part of my wellness journey.

If you’re curious about fasting, how it works, and why so many people swear by it, let’s dive in.

But first—always consult your doctor before starting any extended fasts, especially if you have underlying health conditions.

What is Intermittent Fasting?

Intermittent fasting (IF) isn’t a diet; it’s an eating schedule. You cycle between periods of eating and fasting, allowing your body to use stored energy (fat) instead of constantly running on incoming food. The magic of fasting happens when your insulin levels drop, your body starts burning fat for fuel, and you activate powerful healing processes like autophagy.

There are different ways to fast, and it’s important to start slow and build up.

Popular Fasting Schedules

Fasting isn’t one-size-fits-all. Your body and lifestyle will determine which approach works best for you.

Beginner-Friendly Fasts

1. 12:12 – 12 hours of fasting, 12 hours of eating. (Example: Stop eating at 8 PM, eat again at 8 AM.)

2. 14:10 – 14 hours of fasting, 10-hour eating window. (Great for easing into fasting.)

Intermediate Fasts

3. 16:8 – 16 hours fasting, 8-hour eating window. (Most popular; can be done daily.)

4. 18:6 – 18 hours fasting, 6-hour eating window. (A bit more challenging, but very effective.)

Advanced Fasts

5. 20:4 (OMAD) – 20 hours fasting, 4-hour eating window (or “One Meal a Day”).

6. 24-Hour Fast – Fast from dinner to dinner (or lunch to lunch) once or twice a week.

7. 36-Hour Fast – This was a game-changer for me! It takes your body deeper into ketosis and autophagy.

The Science: Autophagy and Ketosis

When you fast, your body isn’t just sitting around doing nothing—it’s going into repair mode.

Autophagy: Your Body’s Self-Cleaning Mode

Autophagy is a process where your body breaks down old, damaged cells and recycles them for energy. Think of it as your body taking out the trash. This is huge for anti-aging, reducing inflammation, and even lowering your risk of diseases like cancer and Alzheimer’s.

When does autophagy start?

• Around 16-18 hours into fasting, it begins.

• The deeper you go (24+ hours), the stronger the effects.

Ketosis: Fat-Burning Mode

Ketosis is when your body runs out of glucose (sugar) and starts burning fat for fuel. Your liver produces ketones, which are an incredible energy source for your brain and body.

When does ketosis start?

• Usually around 16-24 hours into fasting.

• By 36 hours, your body is fully relying on fat for energy.

This is why fasting is a powerful weight-loss and metabolic health tool.

Why Fasting Curbs Cravings & Increases GLP-1

One of the biggest reasons people struggle with weight loss is constant hunger and cravings. But fasting changes this.

There’s a protocol I follow that helps turn off food noise and increase GLP-1—a hormone that regulates hunger and makes you feel full longer.

What does GLP-1 do?

• Slows down digestion, so you feel full longer.

• Reduces cravings for both sweet and salty foods.

• Helps regulate blood sugar levels (which means fewer glucose spikes!).

And if you’ve been following my other blogs, you know that keeping your glucose and insulin low is the key to fat burning.

My Go-To Fasting Protocol

One thing that has really helped me fast more efficiently is a protocol that curbs cravings—whether sweet or salty—and helps turn off food noise. It also boosts GLP-1 levels (which keeps you full longer) and reduces glucose spikes by about 30%.

If you’re struggling with cravings or feeling like fasting is too hard, I highly recommend checking it out:

➡️ Fasting Protocol

Staying Hydrated is Non-Negotiable

When you fast, you lose water and electrolytes. If you don’t replenish them, you’ll feel awful (think headaches, dizziness, and fatigue).

Just drinking water isn’t enough—you need minerals!

I add Baja Gold Mineral Sea Salt to my water because it provides essential minerals like magnesium, potassium, and sodium. (Here’s the one I use: Baja Gold Mineral Sea Salt.)

Other great hydration options:

• Electrolyte drops or tablets (no sugar)

• Homemade saltwater (1/4 tsp mineral salt in 16 oz water)

Start Slow & Build Your Way Up

If you’re new to fasting, don’t jump into a 36-hour fast right away. Your body needs time to adjust!

1. Start with 12-hour fasts for a few days.

2. Move to 14-16 hours and do that consistently.

3. Try 18-24 hours once a week before attempting longer fasts.

Fasting is like a muscle—the more you train it, the easier it gets.

Want to Learn More? Read Fast Like a Girl

If you want to dive deeper into fasting (especially for women), I highly recommend the book Fast Like a Girl. It breaks down how fasting works with female hormones and helps you fast in a way that supports your body.

Check it out here: Fast Like a Girl

Final Thoughts

Intermittent fasting isn’t about starving yourself—it’s about giving your body a break from constant digestion so it can heal, reset, and burn fat more efficiently. Whether you’re looking to lose weight, improve energy, or just feel better overall, fasting is a tool worth trying.

If you’ve never fasted before, start slow, listen to your body, and stay hydrated with minerals. And remember, the magic happens when you stay consistent!

Have you tried fasting before? Let me know in the comments!

xo,

Brenda

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