When I started my intermittent fasting journey four months ago, I weighed 258 pounds and was taking three blood pressure medications while dealing with constant joint pain. Today, as of September 4, 2025, I’m at 222 pounds and feeling better than I have in years. Here’s exactly how I structure my alternate day fasting and time restricted eating schedule to achieve these results.
My Weekly Intermittent Fasting Schedule
My approach combines alternate day fasting with time restricted feeding on eating days. This isn’t just about weight loss for me—I’m focused on getting off blood pressure medications, reducing inflammation, and improving my overall metabolic health.
Current Stats and Progress
| Metric | Starting Point | Current Status | Total Change |
|---|---|---|---|
| Weight | 258 lbs | 222 lbs | -36 lbs |
| Duration | – | 4 months | 9 lbs/month average |
| Fasting Protocol | – | 36-hour fasts 2x/week + 18:6 or 20:4 | – |
What My 36-Hour Fasting Days Look Like
I fast completely on Mondays and Thursdays each week. These are true alternate day fasting periods where I consume zero calories for 36 consecutive hours.
What I Consume During Fasting Days
Allowed beverages:
- Unlimited water (I drink extra since fasting increases urination)
- Black coffee without any sweeteners
- Plain tea without additives
- Electrolyte supplements (Keto Chow brand, no sweeteners)
- Water with some apple cider vinegar with the “mother”. I prefer Braggs brand.
What I avoid completely:
- All foods
- Any beverages with calories
- Artificial sweeteners
- Gum or mints
Activities During Fasting Days
Physical movement remains important during my 36-hour fasts:
- Low-intensity walking for 20-30 minutes
- Gentle stretching routines
- Meditation sessions (10-15 minutes)
- Box breathing exercises for stress management
The key is keeping activities light while maintaining some movement to support circulation and mental clarity.
My Eating Days: Time Restricted Feeding Schedule
On Tuesday, Wednesday, Friday, Saturday, and Sunday, I follow either an 18:6 or 20:4 intermittent fasting window depending on my schedule and hunger levels.
Typical Daily Eating Schedule
| Time | Meal | Purpose |
|---|---|---|
| 11:00 AM | Breakfast | Break fast, high protein start |
| 2:00-3:00 PM | Lunch | Main nutritional intake |
| 4:00 PM | Final meal | Protein/recovery focus |
What I Eat: Whole Foods Approach
I focus on unprocessed whole foods as much as possible, with only a few targeted supplements to support my training and health goals.
Breakfast (11:00 AM)
My breakfast is consistent and protein-focused:
- Eggs (essential for meeting daily protein needs)
- Avocado (healthy fats)
- Mixed berries (antioxidants, fiber)
- Small handful of nuts (additional healthy fats)
- Ezekiel bread (occasionally, for complex carbs)
- Black coffee (no sugar or sweeteners)
Lunch (2:00-3:00 PM)
I build my lunch around these whole food categories:
Protein sources:
- Chicken breast or thighs
- Grass-fed beef
- Fish
- Lamb
- Legumes (occasionally)
Healthy fats:
- Coconut oil for cooking
- Extra virgin olive oil for dressing
- Grass-fed butter (in moderation)
Vegetables:
- Kale
- Broccoli
- Asparagus
- Green beans
- Spinach
- Collard greens
- Cabbage
- Eggplant
- Arugula
Complex carbohydrates:
- Sweet potatoes
- Beets
- Regular potatoes (limited to less than 1 per day)
- Squash and zucchini
Fruits:
- All varieties of berries
- Kiwi
- Watermelon
- Pears
- Apples
- Nectarines
Final Meal (4:00 PM)
This meal serves dual purposes: it acts as a recovery meal for my strength training and satisfies my sweet tooth naturally.
Core ingredients:
- Greek yogurt (high protein)
- Kefir milk (probiotics)
- 1 scoop whey protein (vanilla flavored)
- Creatine supplement
- 3 tablespoons chia seeds
- 1 tablespoon psyllium husk (occasionally)
- Mixed nuts
Why this combination works:
- Supports muscle building and preservation
- Provides probiotics for gut health
- Tastes like a healthy dessert
- Perfect post-workout nutrition
My Supplement Stack
I keep supplementation minimal and focused:
- Whey protein: Transparent Labs (stevia-sweetened) or Bowman Nutrition (allulose-sweetened)
- Creatine: For strength training support
- Psyllium husk: For digestive health and fiber
- Electrolytes: Keto Chow brand (no artificial sweeteners)
- Magnesium glycenate: every day
- Vitamin D3/K2: On days I’m not fasting
- CoQ10: On days I’m not fasting
- Fish Oil: On days I’m not fasting
My Eating Philosophy: Intuitive Nutrition
Rather than counting calories obsessively, I focus on nutrient density and satiety cues. Here’s my approach:
Key Principles
- Prioritize protein at every meal to support muscle preservation
- Include fermented foods daily for gut health
- Focus on healthy fats for hormone production and satiety
- Eat vegetables with every meal for micronutrients and fiber
- Stop eating when satisfied, not when full
- Choose whole foods over processed alternatives 90% of the time
Why I Don’t Count Calories
Traditional calorie counting didn’t work for me long-term because:
- It created an unhealthy relationship with food
- It ignored food quality and nutrient timing
- It was unsustainable with my busy lifestyle
- It didn’t address insulin sensitivity and metabolic health
Instead, I focus on eating complete, nutritionally dense meals until I reach natural satiety.
Managing Hunger During Fasting: Practical Strategies
Hunger is normal during fasting periods, especially when starting out. Here are the strategies that have helped me successfully complete my 36-hour fasts:
Immediate Hunger Management Techniques
When hunger strikes:
- Take a 5-10 minute walk to distract the mind and body
- Place a pinch of sea salt under the tongue to address potential electrolyte needs
- Drink warm water slowly to create satiety signals
- Practice deep breathing or meditation for 5 minutes
Preventive Strategies
To minimize hunger intensity:
- Maintain adequate electrolytes throughout the fasting period
- Stay hydrated with at least 8-10 glasses of water daily
- Get quality sleep the night before fasting days
- Keep busy with engaging but not overly strenuous activities
What Works for Others
Based on feedback from friends following similar protocols:
- Short naps (15-20 minutes) can help reset hunger signals
- Light housework or organizing provides mental distraction
- Reading or journaling keeps the mind occupied
- Taking a warm shower or bath can reduce food focus
Why This Schedule Works for Me
This combination of alternate day fasting and time restricted feeding addresses multiple health goals simultaneously:
Weight Loss Benefits
- Creates natural caloric deficit without obsessive counting
- Improves insulin sensitivity
- Promotes fat burning during extended fasting periods
- Preserves muscle mass through adequate protein timing
Health Benefits Beyond Weight Loss
Cardiovascular improvements:
- Working toward reducing blood pressure medication dependency
- Improved heart rate variability
- Better cholesterol profiles
Anti-inflammatory effects:
- Significant reduction in joint pain
- Improved recovery from workouts
- Better sleep quality
Metabolic health:
- Enhanced insulin sensitivity
- Stable energy levels throughout the day
- Reduced cravings for processed foods
Supporting My Fasting with Sleep and Light Exposure
Success with intermittent fasting extends far beyond just the eating schedule. I’ve learned that proper sleep hygiene and natural light exposure are crucial components of my overall health transformation.
Prioritizing Quality Sleep
Sleep has become non-negotiable in my routine. Poor sleep disrupts hunger hormones like ghrelin and leptin, making fasting significantly more challenging and less effective.
My sleep hygiene practices:
- Consistent bedtime and wake time (even on weekends)
- Dark, cool bedroom environment for optimal sleep quality
- No screens 1 hour before bed to support natural melatonin production
- Blackout curtains to eliminate light pollution
- White noise machine for consistent sound environment
Quality sleep makes my fasting days dramatically easier and helps regulate the hormones that control appetite and metabolism.
Morning Sunlight for Circadian Health
Every morning, I make it a priority to get outside for natural light exposure and vitamin D synthesis. This simple habit has become one of the most impactful changes in my routine.
My morning light routine:
- Step outside within 30 minutes of waking up
- Spend 10-15 minutes in direct sunlight (without sunglasses when safe)
- Combine with light movement like stretching or walking
- Face the sun briefly to signal circadian rhythm reset
Benefits I’ve noticed:
- More consistent energy throughout the day
- Better sleep quality at night
- Improved mood and mental clarity
- Natural vitamin D production without supplements
- Stronger circadian rhythm supporting my fasting schedule
This morning light exposure helps regulate my body’s internal clock, making it easier to maintain consistent eating and fasting windows.
Important Considerations and Disclaimers
Medical supervision: I work closely with my healthcare provider to monitor my progress, especially regarding blood pressure medication adjustments. Anyone considering this approach should consult their doctor first.
Individual variation: What works for my body and lifestyle may not work for everyone. Factors like age, gender, activity level, and existing health conditions all influence optimal fasting protocols.
Gradual implementation: I didn’t start with 36-hour fasts immediately. I began with 16:8 intermittent fasting and gradually extended my fasting windows as my body adapted.
Looking Forward: Next Steps in My Journey
As I continue this intermittent fasting journey, my focus remains on sustainable, long-term health improvements rather than quick fixes. The 36 pounds lost so far represent just the beginning of my transformation.
Upcoming goals:
- Reduce blood pressure medications under medical supervision. I’m consistently at around 118/75 at the moment so hopefully my physician will at least take one or two medications from my treatment.
- Achieve my target weight of 178 pounds
- Complete a comprehensive metabolic health panel
- Document one full year of consistent alternate day fasting
This schedule has transformed not just my weight, but my entire relationship with food, hunger, and metabolic health. The combination of 36-hour fasts twice weekly with time restricted eating on other days provides the perfect balance of challenge and sustainability for my lifestyle.
Disclaimer: This content is for educational and entertainment purposes only. I am not a medical professional. Always consult with your healthcare provider before starting any new fasting protocol, especially if you take medications or have existing health conditions. Individual results may vary.
