Lesson 3: 16:8 Intermittent Fasting

If you’re already quite lean and focusing more on body recomposition (aka building muscle while staying the same weight), then IF might not be as useful.

It can even make it harder to get in enough food to support muscle growth.

That said, if weight loss & fat loss is your main focus right now, this is 100% worth trying.

What is 16:8 Intermittent Fasting?

Here’s how 16:8 Intermittent Fasting works.

You eat all your meals within an 8-hour window, and fast for the remaining 16 hours of the day.

The most common eating window is from 12noon to 8pm.

One of the biggest benefits?

It helps you naturally eat less without counting calories.

On days you have not prepared your meals, I encourage you to at the least, practise 16:8 Intermittent Fasting.

You can eat anything you like, still mindfully, but limit the eating window.

By shortening your eating window, you’ll likely stay in a calorie deficit.

Managing Hunger while practising 16:8 Intermittent Fasting

Many people find it easier to fast in the morning since willpower tends to be stronger earlier in the day.

Plus, ending your eating window closer to bedtime can help if you struggle with going to sleep feeling hungry.

FAQ

What are the benefits of Intermittent Fasting?

Beyond weight loss, intermittent fasting provides other benefits such as improved work productivity, enhanced mental clarity, increased cellular autophagy (cell repair), and a boosted metabolism.

What are you allowed to consume during your fasting period?

The general rule of thumb: anything with zero (or near-zero) calories—typically under 30 calories—won’t break your fast.

To keep things simple, here’s what I recommend sticking to:

Water (still or mineral)
Sparkling water – flavoured is fine, as long as it’s 0 kcals
Zero-calorie sodas (like 100+ Zero, Coke Zero, Pepsi Max, etc.)
Black coffee – no sugar, milk, or creamers
Tea – herbal, green, black... just skip the milk and sugar

These options will help keep you hydrated, curb cravings, and make fasting feel more doable—without interrupting the fat-burning and cellular repair benefits.

If you're unsure about something specific, just check the label. If it's got calories, it technically breaks the fast.

How to get through your fasting period more easily?

If you're someone who's used to eating first thing in the morning, it will feel harder in the beginning.
That’s completely normal.

But just like any new habit, it gets so much easier the more you do it.

Your body and hunger hormones adapt quickly—and within a few days, you’ll likely notice a big difference in how manageable it feels.

Here are some tactics to make it easier:

Within 30 minutes of waking up: Drink 2 glasses of water
Around 2–3 hours after waking: Have 1 cup of black coffee or tea (this helps suppress appetite and boost focus)
Before breaking your fast: Aim for 4–5 total glasses of water from the time you wake up

How should I break my fast and enter my eating window?

There are two ways you can approach this—and I’ll walk you through both.

Let’s use a 12pm–8pm eating window as an example:

Option 1 – The Standard Way

Simply have your lunch right at 12pm when your eating window starts.
This works totally fine for most people—especially if you’re not overly hungry by that time.

Option 2 – The Gentler Way

This is something I’ve personally tested and found works even better, especially when you're really hungry and tend to overeat:

At 12pm, start with something light—like an apple
Wait about 45–60 minutes, then have your actual lunch (around 1pm)

This method helps you ease into your eating window without diving straight into a big meal when your hunger is at its peak. It gives your body time to register fullness and prevents overeating at your first meal.

Try both and see what works best for you!

Everyone’s appetite and rhythm are different—there’s no one "right" way, just what feels better and helps you stay consistent.

How do I manage hunger at night after 8pm (once my eating window is closed)?

This is super common, especially when you’re first starting intermittent fasting or if late-night snacking has been a habit for a while.

1. Hydrate first

A lot of the time, what feels like hunger is actually dehydration.

Try a glass of cold water, sparkling water, or herbal tea.

(Chamomile or peppermint are great options... they also help signal to your body that it’s time to wind down.)

2. Your Last Meal

Try making your last meal include more protein + fiber + healthy fats to stay fuller for longer. Check with your coach for more satiating options.

3. Understand the mental habit

Sometimes the hunger isn’t physical... it’s just your brain saying: “Hey, this is when we usually snack!”

Recognize that it’s a pattern, not a need.

Disrupt the habit: brush your teeth early, switch off the kitchen light, or keep your hands busy with something else (reading, journaling, skincare, etc.)

4. It gets easier

This is the most important one.

The first few days or even the first week may feel tough... but your body will adjust.

Each day that you ride the wave, it becomes easier to stay consistent.

If it’s real, physical hunger and it’s affecting your sleep, it’s okay to eat. Preferably aim for a balanced mini meal (like protein + fiber) rather than reaching for cookies or snacks that spike your blood sugar.

What if I messed up?

If you gave in and ate after your eating window, it's okay. This isn’t about perfection, it’s about progress over time. Don’t punish yourself. The key is to not make one slip-up mean you failed.

Head to the Emotional Eating module and use Retroactive Entry... it works perfectly for this. These small reflections help you break the all-or-nothing cycle and build real consistency over time.

You didn’t ruin anything—you’re just learning how to navigate life while still prioritizing your goals.

Keep going 🩷

If you’re already quite lean and focusing more on body recomposition (aka building muscle while staying the same weight), then IF might not be as useful.

It can even make it harder to get in enough food to support muscle growth.

That said, if weight loss & fat loss is your main focus right now, this is 100% worth trying.

What is 16:8 Intermittent Fasting?

Here’s how 16:8 Intermittent Fasting works.

You eat all your meals within an 8-hour window, and fast for the remaining 16 hours of the day.

The most common eating window is from 12noon to 8pm.

One of the biggest benefits?

It helps you naturally eat less without counting calories.

On days you have not prepared your meals, I encourage you to at the least, practise 16:8 Intermittent Fasting.

You can eat anything you like, still mindfully, but limit the eating window.

By shortening your eating window, you’ll likely stay in a calorie deficit.

Managing Hunger while practising 16:8 Intermittent Fasting

FAQ

What are the benefits of Intermittent Fasting?

Beyond weight loss, intermittent fasting provides other benefits such as improved work productivity, enhanced mental clarity, increased cellular autophagy (cell repair), and a boosted metabolism.

What are you allowed to consume during your fasting period?

The general rule of thumb: anything with zero (or near-zero) calories—typically under 30 calories—won’t break your fast.

To keep things simple, here’s what I recommend sticking to:

Water (still or mineral)
Sparkling water – flavoured is fine, as long as it’s 0 kcals
Zero-calorie sodas (like 100+ Zero, Coke Zero, Pepsi Max, etc.)
Black coffee – no sugar, milk, or creamers
Tea – herbal, green, black... just skip the milk and sugar

These options will help keep you hydrated, curb cravings, and make fasting feel more doable—without interrupting the fat-burning and cellular repair benefits.

If you're unsure about something specific, just check the label. If it's got calories, it technically breaks the fast.

How to get through your fasting period more easily?

If you're someone who's used to eating first thing in the morning, it will feel harder in the beginning.
That’s completely normal.

But just like any new habit, it gets so much easier the more you do it.

Your body and hunger hormones adapt quickly—and within a few days, you’ll likely notice a big difference in how manageable it feels.

Here are some tactics to make it easier:

Within 30 minutes of waking up: Drink 2 glasses of water
Around 2–3 hours after waking: Have 1 cup of black coffee or tea (this helps suppress appetite and boost focus)
Before breaking your fast: Aim for 4–5 total glasses of water from the time you wake up

How should I break my fast and enter my eating window?

There are two ways you can approach this—and I’ll walk you through both.

Let’s use a 12pm–8pm eating window as an example:

Option 1 – The Standard Way

Simply have your lunch right at 12pm when your eating window starts.
This works totally fine for most people—especially if you’re not overly hungry by that time.

Option 2 – The Gentler Way

This is something I’ve personally tested and found works even better, especially when you're really hungry and tend to overeat:

At 12pm, start with something light—like an apple
Wait about 45–60 minutes, then have your actual lunch (around 1pm)

Try both and see what works best for you!

Everyone’s appetite and rhythm are different—there’s no one "right" way, just what feels better and helps you stay consistent.

How do I manage hunger at night after 8pm (once my eating window is closed)?

This is super common, especially when you’re first starting intermittent fasting or if late-night snacking has been a habit for a while.

1. Hydrate first

A lot of the time, what feels like hunger is actually dehydration.

Try a glass of cold water, sparkling water, or herbal tea.

(Chamomile or peppermint are great options... they also help signal to your body that it’s time to wind down.)

2. Your Last Meal

Try making your last meal include more protein + fiber + healthy fats to stay fuller for longer. Check with your coach for more satiating options.

3. Understand the mental habit

Sometimes the hunger isn’t physical... it’s just your brain saying: “Hey, this is when we usually snack!”

Recognize that it’s a pattern, not a need.

Disrupt the habit: brush your teeth early, switch off the kitchen light, or keep your hands busy with something else (reading, journaling, skincare, etc.)

4. It gets easier

This is the most important one.

The first few days or even the first week may feel tough... but your body will adjust.

Each day that you ride the wave, it becomes easier to stay consistent.

What if I messed up?

Head to the Emotional Eating module and use Retroactive Entry... it works perfectly for this. These small reflections help you break the all-or-nothing cycle and build real consistency over time.

You didn’t ruin anything—you’re just learning how to navigate life while still prioritizing your goals.

Keep going 🩷

MAIN

CORE MODULES

16:8 Intermittent Fasting

What is 16:8 Intermittent Fasting?

Managing Hunger while practising 16:8 Intermittent Fasting

FAQ

Option 1 – The Standard Way

Option 2 – The Gentler Way

16:8 Intermittent Fasting

What is 16:8 Intermittent Fasting?

Managing Hunger while practising 16:8 Intermittent Fasting

FAQ

Option 1 – The Standard Way

Option 2 – The Gentler Way

MAIN

CORE MODULES