I’m Not a doctor, and this is simply my personal experience. Please check with your own medical team before trying any new routine.
Through Be Your Best LLC, I’m sharing what I’ve learned and noticed from making 16-hour fasting part of my routine. I was inspired to learn more about fasting, including through Dave Asprey’s work and decided to give it a try.
This is my experience, Not promises of what fasting will do for someone else. For me, this journeys been about becoming more aware of my body, paying attention to patterns, noticing how I feel through my day and learning what works for me.
So What Is 16-Hour Fasting?
Intermittent fasting simply means cycling between periods of eating and not eating. The 16:8 method—which is what I’m currently exploring—means fasting for 16 hours and eating within an 8-hour window. For example, if your last meal is at 7pm, you wouldn’t eat again until 11am the next day. Simple as that.
What Is Happening To Your Body?
• Hours 0-4 –The fed stage Your body is digesting your last meal and using nutrients from that food for energy. Insulin rises after eating and helps your body use and store the nutrients.
• Around 4–8-hours Moving away from the meal. As digestion winds down, insulin levels begin to fall and your body starts relying more on stored fuel, including liver glycogen, to help maintain blood glucose.
• Around 8-12- hours – Using more stored energy. Your body increasingly draws on stored energy. Fat breakdown begins contributing more to your energy supply.
• Around 12-16- hours A greater shift towards fat use. As insulin remains lower, fat oxidation increases and the liver can produce more ketones. Researchers often describe this part of a gradual metabolic switch from greater reliance on glucose toward greater use of fatty acids and ketones.
• At 16 hours- You’re still in process, no magic switch. Your body is gradually shifting toward using stored fuel, and the extent of that shift varies from person to person.
What I Noticed First
Over the first few weeks. I noticed clearer focus, steadier energy. Something I really didn’t expect- my skin seemed clearer. As someone who has delt with eczema throughout my life, that was especially noticeable to me.
I also noticed a significant change in my belly bloating and cramping I’d experienced for years, which seemed to ease.
As the routine became comfortable and settled into a natural rhythm, I became more aware of my body-my hunger cues, how I felt throughout my day and the patterns I was beginning to notice, such as the foods I was choosing to eat and how I felt afterwards.
It’s Not One Size Fits All
Here’s the part I really want you to understand—what works for me may not work for you. And that’s okay. Every body is different, and every journey is personal
Where Do You Start?
Meet yourself where you are. 16 hours isn’t a requirement on day one. Maybe you start with 10 or 12 hours and simply pay attention to how you feel. Honor your body’s signals. For me, I wanted to see how my body was going to respond to a 16 hour fast, to find a rhythm that felt comfortable and sustainable as I paid attention to how I felt each day.
As you become more familiar with your routine, you may find that going a little longer feels natural. The important thing is to listen to your body, notice your hunger cues, and give yourself time to find what works for you.
Please check with your own medical team before trying anything new. I am not a doctor. I am just offering my own personal experience that may work for you.
For me, this is an ongoing practice, not a finish line…
With gratitude and support, I’m here for you
– Brooklyn | Be Your Best LLC
Disclaimer: Always consult your doctor or medical professional before beginning any fasting or nutrition program. Every body is different and individual results may vary.
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