<aside> <img src="/icons/light-bulb_blue.svg" alt="/icons/light-bulb_blue.svg" width="40px" /> The protocol that you choose and what you consume during the fasted period depends on your goals.

Manipulating what you consume when you aren’t fasting can also facilitate these goals.

Let’s get a little more specific, taking a look at how to tailor intermittent fasting to a variety of goals that you may have:

Gut Rest and Digestion

For this, I’ll need to get even more specific.

If you struggle to digest large meals, I would suggest a daily 16:8 protocol, which gives you sufficient time to eat multiple digestible meals.

Alternatively, you may want to fast for longer but less frequently; one 20-24-hour fast per week allows you to give your gut sufficient, regular rest.

If you are able to digest larger meals, longer daily fasts, say 18-20 hours, may be more suitable for you.

A combination of the two also works great. As someone who struggled from gut issues, I found that a daily 16:8, such that I could still consume enough to minimise weight loss, as I struggled to digest meals, with a weekly or bi-weekly 24-hour fast worked perfectly.

A final suggestion would be to have your fasted window earlier in the day to sync up with your gut microbiome!

⇒ I would suggest avoiding the milk and creamer alternatives and any artificial products. Tea and coffee are more of an open discussion, as some find that it helps to keep things moving, if you will (sorry), others may find that caffeine serves as an irritant.

This comes down to the digestive situation you find yourself with. Be sure to consume plenty of fluids; bone broth is a great one here, especially when breaking your fast for a flood of vitamins, minerals and amino acids.

Cellular Rejuvenation, Autophagy

When it comes to autophagy, the longer you fast, the better.

Autophagy is a response to the absence of incoming nutrients, where your body looks internally, metabolising weaker and unwanted cells.

The greater the need to remove these cells, the more this process is allowed to occur.

For daily fasting, you can go for as long as you feel works for you. Alternatively, if you struggle to fast for longer periods of time or feel that it doesn't suit you, you can implement less regular, longer fasts.

As far as alternatives and artificial consumption, it's a no go.

The discussion is open on caffeine; some studies suggest that sources of caffeine (coffee in the study used) may actually induce autophagy.[34] Based on the current research, we can’t be definitive on this point.

Again, consume caffeine (especially coffee) in moderation.

Low Insulin Levels & Increased Insulin Sensitivity

For this point, I’d like to focus on what you consume when you aren’t fasting.

Breaking your fast with a low/no carb meal allows you to further delay the insulin response from consuming carbohydrates.

Having your first meal resemble the ketogenic diet can be a great way to provide your body with the healthy fats it needs, with some protein, delaying carbohydrates until your next meal.

As far as consumption goes, you’re all clear on that front, double cream or almond milk in tea or coffee, maybe even a dash of coconut oil.

You won't be strictly fasting; however, this may aid the process and suit your needs. You can also gradually remove these additions over time.

Brain Function

A very difficult area to provide specifics; I have had mixed experiences, but adaptation is the key point. If you are not adapted to fasting, irritation will override any potential improvement in brain function.

So, I suggest seeking consistency with a daily fasting protocol, allowing your body the chance to adapt so your brain can function optimally in the fasted period.

Once you become more accustomed to the process of fasting, I would experiment with longer fasts - on occasions; I’ve found an incredible state of flow in longer fasts, making them the most productive days I’ll ever have; other times, I can’t keep my mind off food.

When those days come is very situational, in my opinion.

Finally, you may find that caffeine or even healthy fats like coconut oil can assist you here. During longer fasts, coconut oil can provide energy to the body and brain, although this would no longer be strictly fasting.

Fat Loss

Fat loss takes time, and that’s why I suggest finding a daily fasting protocol that you can maintain. Consistency is key here. Fat loss is about far more than calories; however, the longer your daily fast, the easier you may find it to achieve a calorie deficit.

In my opinion, having a period of the day where you can completely call yourself satisfied with what you’ve eaten is one of the keys to sustainability, and restricting what you eat to a smaller window of the day makes this more and more achievable – all the while, you’re experiencing the benefits of fasting.

A period of fasting, followed by a period of sufficient feeding.

Noting that there is a very big difference between fasting and under-eating, as we know from Angus Barbieri!

When it comes to fat loss, there is far more scope for consumption; in this case, I will very much leave it down to you.

If consuming something is going to help you sustain this lifestyle, then I would say it’s worthwhile.

Muscle Gain

The overriding message is to ensure that you can consume a sufficient amount within the window that you’ve chosen in order to optimise muscle growth.

Having a regular period of the day where you tap into stored energy allows your body sufficient rest to process the increased food intake, maintaining metabolic flexibility.

Limiting the window in which you eat can also stop you from greatly spilling over on your calories, minimising excess weight gain; hence, why fasting has become strongly associated with lean bulking.

The hormonal response to fasting, including increased human growth hormone, will certainly cater to muscle growth here. How often you choose to fast is down to you; however, I once again suggest daily fasting.

Get in Shape Without the Stress

Want to get in shape and maintain it without the overbearing pressure that it can sometimes have?

Then my suggestion here is simple: find a protocol that works best for you, one that you can see yourself maintaining for, well, ever!

The sheer process of fasting, along with regular exercise, can be all some need to maintain the health and physique goals they have, without the need to watch what they eat quite so much.

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