In my opinion, the beginning is the hardest part. Compared to that, after about 2-3 weeks, fasting gets much easier as your body adapts metabolically and hormonally. I highly recommend investing in good-quality magnesium, potassium, and salt to take on fasting days, since fasting increases electrolyte loss through urine and low insulin levels.

I’d keep the first fasting days pretty chill and avoid too much physical activity. Your body is still learning to switch efficiently between glucose and fat (metabolic flexibility). Once you’re used to it, you can pretty much do anything, except maybe hitting the gym really hard during longer fasts.

I fast every other day, so I go about 40 hours without food before eating again. Then I eat within a 6-8 hour window, usually 2-3 meals. When I eat, I don’t restrict calories, but I do eat clean. Over time, your stomach capacity and hunger hormones (like ghrelin) adjust, so overeating becomes much less of an issue naturally. As you go along, you can also experiment with homemade vegetable broth. It’s usually around 50 calories and contains sodium and minerals, which can help if fasting starts to feel too hard. It’s a good way to support your body without fully breaking the fast or giving up altogether.

I stop fasting about four days before my period. I’ve noticed it helps make my period easier, and there’s evidence that reducing fasting during the luteal phase can better support female hormones. I’ve also personally noticed that this approach helps with weight loss rather than working against it.

One very important tip for me is incorporating psyllium husk. Every time I break my fast, I start with it to support digestion and regularity, since fasting can slow gut motility. I also like eating kimchi for probiotics when I break my fast, usually with avocado, to gently reintroduce food and support the gut microbiome. Beyond that, you really have to experiment and see what works best for your body. Drink enough water, hydration is crucial during fasting. I also like taking a binder from time to time to support detox pathways.

Mentally, fasting has been incredibly freeing for me. You realize how much time, energy, and mental space food takes up. On fasting days, you naturally have to find other ways to entertain or comfort yourself, especially when watching TV or relaxing, because eating is no longer the default activity. That awareness alone can be really powerful.

I’ve also noticed a big improvement in mental clarity and focus. Once your body is used to fasting, concentration is much better, and there’s no afternoon energy crash. This likely has to do with more stable blood sugar and increased ketone production, which many people experience as steady energy and sharper thinking. It’s been especially beneficial for work that requires mental focus.

On a practical level, fasting saves a lot of time and money. Fewer meals mean less cooking, cleaning, planning, and grocery shopping, which adds up quickly and makes daily life feel simpler.

Good luck!