If you’ve decided to start fasting—welcome to your new intermittent fasting lifestyle.

The biggest mistake people make is moving too fast. Jumping into long fasts right away sends the wrong message to your body. It thinks you’re dieting and starts holding on to fat instead of letting go it.

The goal is to let your body adapt. That’s how you make fasting sustainable.

Start where you are and add one hour at a time to your fasting window. That’s it. It’s not dramatic or complicated—it’s just about giving your body time to adjust until fasting feels easy.

To help you stay consistent, I’ve included the Intermittent Fasting Tracker I use with all my clients. You can download it below to track your fasts and see your progress build over time.

In Chapter 12, we’ll talk about how to fuel your fasts and make every meal count.