Fasting is simple, but not easy. Anyone can skip a meal. But if you’re gripping your stomach and counting the minutes until the clock says “go,” you’re not fasting, you’re suffering.
And there’s a reason for that: you’re doing it wrong.
Let me show you how to do it right.
1. Stop Fasting Alone Like a Martyr
Fasting in isolation is like trying to quit drinking in a bar, you’re not weak, but you’re setting yourself up to fail.
You need backup.
Someone who gets it.
Someone who isn’t going to ask if you “just want a bite” every two hours. A fasting buddy. A group.
A damn lifeline when your cravings start talking louder than your goals.
Here’s your move: Join the crew.
I built a private email list for people who actually fast, just weekly real-talk strategies, mindset upgrades, and brutal honesty from 3,000+ fasters who are in the trenches like you.
You don’t have to do this alone.
2. Eat Like a Soldier, Not a Slob
Your eating window isn’t cheat hour. You’re not “rewarding” yourself for fasting. You’re fueling for battle.
If you break your fast with junk, don’t act surprised when you crash two hours later and start fantasizing about food again. Your body runs on nutrients — not just calories.
I build my meals like weapons: protein-heavy, fiber-loaded, and fat-supported. That combo gives you satiety, not spikes.
If your fasts are hell, odds are your last meal was a nutritional joke.
3. Crawl Before You Run
Don’t be a hero. If you’re new to fasting and jumping straight into 20:4 or OMAD like a YouTube bro, expect to fail.
Start at 12 hours. Nail it. Move to 14. Then 16. Train your body like you would for a marathon — gradually, with discipline. You don’t earn stripes for going hard and crashing.
Want to last longer? Give your body time to adapt. Period.
4. Stay Busy or Stay Hungry
Boredom is the enemy of fasting. If you’re just sitting there thinking about food, your fast is already over.
Plan your day. Stack your tasks. Get outside. Build something. Move. Work. Anything.
If your calendar is blank, your cravings will write the story for you. Stay mentally active, and fasting becomes background noise.
Sit idle, and you’ll be face-first in snacks before noon.
5. Sleep Like It Matters — Because It Does
You can’t outfast crappy sleep. Period.
Lack of sleep spikes ghrelin (the hunger hormone) and tanks leptin (the fullness hormone). That means more cravings, worse decisions, and emotional eating — all before breakfast.
If you’re getting five hours and bragging about hustle culture, fasting will chew you up.
You need 7 to 9 hours. Deep, dark, uninterrupted.
6. Don’t Eat Like a Caveman on Crack
You fast for 16 hours, and then what? You inhale three plates in five minutes like it’s your last meal on earth.
That’s not refueling — that’s self-sabotage.
Slow the hell down.
Chew. Taste. Notice. Your body doesn’t register fullness instantly. Mindful eating isn’t hippie nonsense — it’s strategy. The faster you eat, the more you overeat, and the harder your next fast becomes.
Want to crush your next fast? Win the current meal first.
7. Exercise Wisely
Working out while fasting? Hell yes, you should. Just stop overthinking it.
Fasted workouts can supercharge fat burning — especially low to moderate ones like walking, cycling, or resistance training. Your body taps into stored fuel faster when insulin’s low. That’s the point.
But here’s the deal: don’t treat your fasted state like a CrossFit badge of honor. You’re not impressing anyone by collapsing on leg day during hour 20 of a dry fast.
Use fasted windows for intentional movement — walks, mobility, steady-state cardio, bodyweight drills. You’ll torch fat and build discipline. Want to lift heavy or go hard? That’s what your eating window is for. Fuel up, then fire up.
This isn’t about babying yourself. It’s about knowing when to push — and when to play it tactical. Fasting already works. Smart training makes it work harder.
8. Use Supplements Wisely
Supplements don’t replace discipline, but they can support it.
Electrolytes — sodium, potassium, magnesium — are non-negotiable for long fasts. They keep your energy stable and your brain sharp. And no, you don’t need a $70 biohacker blend. Plain salt water can get the job done.
Just don’t play doctor. If you’re adding anything serious, talk to a real one first.
9. Don’t Be A Dry Sponge.
If you’re feeling “hungry” an hour into your fast, you’re probably just thirsty. Most people walk around mildly dehydrated, then wonder why fasting feels like punishment.
Drink water. Not a sip — a damn glass. Then another. Herbal teas? Sure. Black coffee? Works. But the real fix is plain, boring water. It keeps your stomach full, your energy up, and your fake cravings quiet.
If you’re not drinking until you’re peeing clear a few times a day, you’re asking for trouble.
Hunger is often just your body screaming for hydration.
10. Your Body Isn’t a Machine — So Quit Treating It Like One
This is where most people screw up. They read a protocol, set it in stone, and ignore every signal their body sends.
Fasting isn’t one-size-fits-all. Some days you’ll crush 20 hours easy. Others, 16 will feel like war. That’s normal.
But if you’re getting dizzy, irritable, foggy, or weak — stop pretending. You’re not a robot. You’re not weak for adjusting. You’re smart.
The point of fasting is better health, not suffering.
Final Takeaway
Fasting doesn’t fail — you do, when you go in unprepared and stubborn.
Hydrate like it matters. Eat like you mean it. Move with purpose. Sleep like a human. And listen to your damn body.
This isn’t about willpower. It’s about having a plan.
So the next time you’re halfway through a fast and feeling like hell, remember: the suffering isn’t noble. It’s a red flag.
Fix the basics, you’ll fast better.
