Focus Friday - Intermittent Fasting

2 min Read ⏰

Intermittent fasting isn’t a diet, it’s an eating schedule. You don’t focus on what you eat, just when you eat.

At its simplest, you split your day (or week) into periods of eating and fasting. The most common approach?

16:8 

This is where you fast for 16 hours and eat during an 8 hour window.

Think: finish dinner at 8pm, eat again at noon the next day. That’s it. Simple, right?

So, why do it?

1. Simplicity – No counting macros. Just fewer meals to think about.
2. Energy and focus – Many people report better mental clarity during fasting.
3. Weight management – Less snacking and fewer overall calories are general positive side effects of the process.
4. Longevity – Some research suggests fasting supports cellular repair (autophagy) and may reduce risk of disease.

Let’s bust some fasting myths:

“Skipping breakfast is bad for you.”
This one’s been drilled into us for years, but deeper analysis shows that skipping breakfast doesn’t inherently harm metabolism or lead to weight gain. In fact, many people see improvements in insulin sensitivity and energy regulation when they reduce their eating window.

“You’ll lose muscle.”
Not if you’re training and eating enough protein. Studies show that resistance-trained individuals who followed a time-restricted eating protocol maintained muscle mass and even lost more fat compared to a standard eating schedule. Just keep your macros in check!

“You need to eat every 2-3 hours to ‘stoke the metabolism.’”
Old bodybuilding myth. Research published in 2010 found no significant difference in energy expenditure or fat loss between eating 3 meals vs. 6 meals per day. It’s your total intake that matters, not how often you eat.

“You’ll lose focus and get hangry.”
Actually, many intermittent fasters report the opposite. Fasting increases production of norepinephrine and brain-derived neurotrophic factor (BDNF), which can improve alertness and cognitive function.

My Take

I started intermittent fasting because I wanted structure. Decision fatigue is real, and my 16:8 schedule helps cut out the noise. Fasting itself isn’t the answer, but the side effects are real and impactful.

My daily fast:

• First meal around noon

• My focus is on two protein-rich meals each day

• Last bite by 8pm

• I drink electrolytes, coffee, and water during the fasting window

• If I lift early / late, I’ll occasionally break the fast post-workout (flexibility over perfection)

For me, this isn’t a magic bullet—but it’s a powerful tool. It’s helped me lose weight, manage cravings and stay sharp in the mornings. It also pairs well with an improved sleep schedule and meal planning.

How about you?
Tried fasting? Love it, hate it? Drop me a reply—I’d love to hear your experience.

^{NOTE: I am not a financial advisor, planner or have any formal healthcare education. &Prosper is simply a way for me to share my own journey and offer resources I have found useful. With this, I am starting from near zero and I hope to show that anyone can significantly improve their health and financial wellbeing.}