EP#74 Intermittent Fasting: My Personal Journey Varied Results.
This episode reviews the science of intermittent fasting and its varied effects on metabolic health, energy levels, and weight management. I share personal outcomes, challenges, and insights, highlighting how individual response plays a critical role in fasting efficacy.
🧠 EP#74 | Intermittent Fasting: Tried It, Tested It, Still Hungry
Ray goes all in on intermittent fasting—what worked, what flopped, and why sustainable wins beat trendy hacks.
🔍 Key Takeaways
✅ Intermittent fasting may work for some—but not everyone
✅ 16:8 and 18:6 are manageable, but results may vary
✅ Fasting too long can lead to poor food choices and overeating
✅ Sustainable health comes from what you can actually keep doing
✅ Always experiment—but be honest with what works for your body
📖 In This Episode
After hosting a last-minute birthday bash for his mom (and casually walking six miles around his house), Ray shares his very real, very honest take on intermittent fasting. He’s tried it all—from 16:8 to the hardcore 20:4—and reports back without the influencer fluff.
Did it help him lose weight? Nope. Did it sharpen his brain or improve his sleep? Not really. But that doesn’t mean it’s useless—Ray breaks down why your body might respond differently, and why trying it is still worth a shot.
You’ll hear about the Costanza-level early dinners, the hunger-induced junk food cravings, and the myth of “you can eat what you want” during feeding windows. Spoiler: buttered coffee doesn’t cancel out bad decisions. In the end, Ray reaffirms what works for him: portion control, consistency, and listening to what the scale and your energy are telling you.
🛠️ Practical Tips to Implement
Try a 16:8 window to start—ease into fasting without over-restricting
Don’t let a short eating window justify junk food binges
Track your results: sleep, weight, and energy—not just hunger
If fasting leaves you wiped or obsessing over food, it might not be for you
Focus on sustainable changes, not shortcuts
🔬 Research Spotlight
A 2020 randomized trial published in JAMA Internal Medicine found that intermittent fasting (16:8) resulted in modest weight loss but did not significantly improve metabolic markers compared to consistent calorie intake. Conclusion: it may help some, but isn’t magic.
❓ FAQ
Q: What is intermittent fasting exactly?
A: It’s an eating pattern where you cycle between periods of eating and fasting. Popular formats include 16:8 (16 hours fasting, 8 hours eating), 18:6, and 20:4. You’re not necessarily changing what you eat, but when.
Q: Does it actually help with weight loss?
A: For some, yes—but not everyone. Ray’s personal trial didn’t yield major results. Like any method, success depends on consistency, food quality, and individual metabolism.
Q: Can I eat anything I want during the eating window?
A: Technically yes, but practically? No. Poor food choices and big portions during a short window can cancel out any benefit from fasting.
💭 Final Thought
Fasting might hack the clock, but sustainable health hacks your lifestyle—and that’s what really counts.
