Intermittent Fasting for Life-Experiment of One

Tracey Mack

This podcast is all about intermittent fasting and how to live an intermittent fasting lifestyle.  I will interview guests who are living the intermittent fasting lifestyle for health and weight loss.  If you would like to share your intermittent fasting story, please email me at: TRACEYMACKIF4LIFE@GMAIL.COM.

  1. 10 AUG

    Ep. 51- Why I.F. is not working for you.

    Send us a text Ep 51-Why intermittent fasting (IF) is not working for you. It’s usually due to one or more of the following reasons: #1 . you’re not fasting clean..unflavored water,plain tea bags, black coffee.. 2.You’re overeating During your Eating Window.  •Some people overeat during their eating window, often consuming more calories than their body needs. This is normal at the beginning of an if journey but once appetite correction kicks in this problem goes away.   Or You’re Under-Eating during your eating window. •Chronically under-eating can slow down your metabolism, causing your body to hold onto fat instead of burning it! 3. Poor Food Choices •IF is a timing strategy, not a license to eat anything. If you’re eating high-calorie, ultra-processed foods, your weight loss will stop in spite of fasting. 4. You’r not fasting long enough.  •If you don’t fast long enough to trigger the metabolic switch from sugar burning to fat burning you will not lose weight.  5. You don’t exercise or move more •Fasting alone isn’t always enough. A sedentary lifestyle can slow down weigh loss. 6. You have High Stress and Poor Sleep •Elevated cortisol (stress hormone) and not enough sleep can cause weight gain, hunger spikes, and insulin resistance. All which can affect fasting benefit.  7.Underlying Medical Issues •Conditions like PCOS, type 2 diabetes, or high blood pressure, can make weight loss and metabolic improvements difficult , even with fasting.  these medical conditions usually resolve themselves with intermittent fasting.  8.Unrealistic Expectations •Sometimes, people expect quick results. IF is not a quick weight loss plan! it can take several weeks or months to see any results. This is why you want to make it a lifestyle change instead of a short term solution. 9. And I think this is the most important-Mindset. Your mindset isn’t where it needs to be to stay focused on your health goals. You haven’t made it a priority. It’s not important and if it’s not important, it’s not gonna be a priority! So make your health journey a priority.  Ask yourself..: •✅ Are you eating too many processed foods? •✅ Are you eating whole, nutrient-dense foods? •✅ Are you sleeping 7-9 hours consistently? •✅ Are you managing stress? •✅ Are you moving your body regularly? Remember it’s not just the fasting but All of these things combined can contribute to weight loss or weight gain.  I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

    5 min

  2. 6 MAY

    Episode 50 Fasting for the Health Benefits

    Send us a text Fasting has been linked to a variety of health benefits, especially when practiced mindfully and consistently. Here are some of the main benefits: 1.Improves Metabolic Health By regulating blood sugar levels, lowering insulin resistance, and supporting  healthy hormone function. 2.Cellular Repair and Autophagy During fasting, the body initiates autophagy—a process where cells clean out damaged components, which may help protect against aging and disease. 3.Reduced Inflammation Many studies suggest that intermittent fasting can lower markers of inflammation, which is key in preventing chronic diseases. 4.Heart Health Fasting may improve risk factors like blood pressure, cholesterol levels, and triglycerides. 5.Weight Management By limiting the eating window, fasting naturally reduces calorie intake and boosts fat-burning hormones. 6.Brain Function and Mental Clarity Fasting supports brain health and cognitive function. 7.Longevity Some animal studies show fasting can extend your lifespan, though human research is ongoing. I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.         Life is what you make it so let’s make it a great one! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

    2 min

  3. 3 MAY

    Episode 49 Managing your IF Lifestyle on vacation

    Send us a text Vacations are meant for relaxing, exploring, and enjoying life—but that doesn’t mean I toss my lifestyle out the window. Intermittent fasting is part of my lifestyle, and yes, it can travel with me. Here’s how I keep it flexible and enjoyable even when I’m on vacation.  1. I Stay Flexible With My Fasting Window Instead of sticking rigidly to my normal window (e.g., 16:8), I allow myself some room to shift. If there’s a local breakfast I want to try or a late dinner with friends, I adjust accordingly—maybe it’s a 14:10 day or even a 12:12. The key is being intentional, not perfect. 2. I Prioritize Quality Over Timing When I’m traveling, I focus more on what I eat rather than obsessing over the clock. Whole foods, local ingredients, and listening to my body matter more than strict hours. If I’m eating amazing Mediterranean food or fresh island fruits, I’m enjoying every bite—mindfully. 3. I Stay Hydrated and Keep Moving Vacations sometimes throw off routines, so I make sure to hydrate consistently, and I stay active by walking…Fasting always feels easier when I’m moving and staying busy. 4. I Don’t Fast Out of Guilt If I have a later than usual dinner or an unexpected lunch, I don’t “punish” myself with a longer fast. Intermittent fasting isn’t about restriction for me—it’s about rhythm. One indulgent doesn’t undo my lifestyle. 5. I Use Travel as a Mindful Reset Vacations give me space to re-evaluate why I fast in the first place. It’s not about rules—it’s about energy, clarity, and feeling aligned with myself. If anything, time away reinforces how much I love how fasting makes me feel, strong, healthy & empowered! I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

    3 min

  4. 2 MAY

    Episode 48 Managing your I.F. lifestyle on the weekends.

    Send us a text Managing your intermittent fasting lifestyle around weekend activities is all about flexibility and intention. Here are some practical strategies to help you stay consistent without feeling restricted: 1. Shift Your Eating Window • If you normally have an eight hour eating window from let’s say from  12 pm to 8 PM  but you have an early brunch event at 10a. shift your window to 10a to 6p to accommodate.  •Plan ahead: If you know you’ll eat late Saturday night, you might want to fast later into Sunday to rebalance. 2. Practice “Clean Flexibility” •Don’t stress over perfection: It’s okay to enjoy a meal outside your window once in a while. One day won’t undo your progress. •Use the 80/20 rule: Stick to your schedule most days, but allow for mindful indulgence 20% of the time.  3. Stay Hydrated •Drink water, tea, or black coffee throughout the day—. Have a Go-To Meal Plan•After a social event, have a healthy, go-to meal ready to avoid mindless eating. It helps you reset without guilt. 5. Choose low sugar adult beverages  •If you’re drinking adult beverages try to drink within your eating window, and choose lower-sugar options (like dry wine or spirits with soda water). Avoid the fruity drinks with all of the sugar. •warning: never  break your fast with alcohol. 7. Reflect & Recalibrate •Use Sundays to check in: How did you feel? Did the flexibility help or hurt your rhythm? Adjust for the week ahead. I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Kevin MacLeod.

    3 min

  5. 1 MAY

    Episode 47-Managing Your I.F. Lifestyle During Holidays

    Send us a text Holidays like Easter, Thanksgiving and other holidays can definitely test your intermittent fasting discipline, especially with all the big meals, sweets, and family gatherings. Here’s 7 steps to help you stay on track without feeling like you’re missing out: 1. Plan Your eating Window Ahead of Time. Most holiday meals have a predictable time so Shift your eating window to align with the time that you will be sitting down to eat. For example: If you know dinner will be served at 5 you may want to open your eating window around 5 .  Just skip breakfast and enjoy the feast guilt-free. 2. Make sure to Stick to the Basics the day before and after the holiday by fasting clean. This balance really makes a difference. 3. Bring a dish that fits your way of eating  So that you know, there is at least one healthy option at the table. 4.Enjoy Mindfully, Not Excessively by picking your favorite treats or desserts and having them during your eating window. 5.Stay Hydrated and Busy While Fasting by  Drinking plenty of water, herbal teas, or black coffee. Keep busy with family, games, or holiday activities to avoid mindless snacking. 6.Communicate With Family (If Needed) If you’re spending the holiday with people who don’t fast, just mention that you’re eating later — most people are cool about it once they understand. 7.Give Yourself Grace If you end up eating outside your eating window, don’t stress. One day won’t ruin your progress. Just get back to your routine the next day. I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

    3 min

  6. 26 APR

    Episode 46-Birthday, Fasting & Intentional Living.

    Send us a text Ep46- Birthday, Fasting & Intentional Living. My birthday was on April 3 and I still managed to stay in control of my eating windows. It wasn’t by chance and it wasn’t luck. It was because I planned it. Things don’t always go as planned but at least I had a plan…I’m not just out here winging it & hoping for the best…It is intentional that I fast every day. On Sunday I plan my fasts and most of my meals for the week.  We only get one body so treat it with respect by taking good care of it. Just as you would if you bought a new car.  You wouldn’t just park it anywhere or take it to any old car wash, so Treat your body the same way. don’t just put any old processed food full of preservatives and additives into your body. Treat your body with respect.  Your body is your temple so treat it as such.  On my birthday, I had one meal and that was it. I had what I wanted. There was no guilt. There was no shame. It was just pure bliss.  While, my Intermittent Fasting lifestyle is not perfect by any means but I’m still doing it and I will continue to do it for as long as I live.  It’s keeping me at my high school weight and It’s keeping me healthy. In fact I had an eye exam earlier this week and my eye doctor told me that my eyesight had improved in my left eye!  I was shocked! I thought to myself well I have been fasting three years now and I’m eating healthier foods.  That’s what I was thinking, but what came out of my mouth was well. I have changed my way of eating to Whole Foods plant based and he said that’s great. I need to start doing that. I’m Not sure why I didn’t mention fasting.. Anyhow, I left my appt. Wondering was it the fasting or was it my new way of eating? Either way, I’ll take it! I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeod

    4 min

  7. 4 APR

    Episode 45 - Andrea Moon

    Send us a text Episode 45- Andrea Moon Andrea Moon is a retired elementary general music teacher from Troy Michigan. She currently teaches karate with her husband Brian in Rochester Michigan. She also composes piano music and has recently had a collection published. Like many of us, Andrea has tried various diets trying to keep her weight in a normal range since the age of 11.  She started intermittent fasting 2 years ago, fasting 16-20 hours daily. She has been experimenting with 500 calorie down days on Fridays.  Her greatest Non-scale victory is never having to diet again.  I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.                                             Intro/outro music: I Feel You by Keven MacLeod

    1h 1m

  8. 20 JAN

    Episode 44 New Year New Goals

    Send us a text 44-Happy New Year! It’s 2025! new year goals-what are your goals for 2025. Every year I do something big that’s gonna cause a  positive change in my life. In 2022 I started intermittent Fasting , it reversed my prediabetes and I lost 58 pounds and I’ve never felt better. in 2023 I wrote a book about my fasting journey called: if for life experiment of one-and how I made it my forever lifestyle.  Writing a book was always a dream of mines and I finally found something  to write about that I can be proud of. It was an experience that I was excited to share with the world. I believe that we were put on this earth to help one another so this is one of my ways of helping people.  In 2024 I started practicing eating wfpb to gradually stop eating meat, dairy & processed food.  2024 had its ups and downs and trials and tribulations. sometimes I did very good with eating whole food plant based and then some days I did not do so good. It’s a journey! my motto is progress not perfection & give yourself some grace! It’s 2025-My goals are to read more, learn more in order to continue improving myself in all areas of my life: My mind, my body, my finances, & my relationships with God, family & friends.  I can do all things through Christ who gives me strength and so can you.  Remember to set smart your goals, write them down, create a plan of action and just do it!  For example, the goal to improve my mind read something new every day for 15 min 5 days a week.  This is a smart goal. It’s specific and it’s attainable. I hope the information that I have provided helps you with your health and weight loss journey. I’m not a doctor so please don’t use anything that I say as a substitute for medical advice.  If you would like to share your Intermittent Fasting story, please email me at TraceyMackif4life@gmail.com.         Life is what you make it! Have a great day everyone!                                                          Intro/outro music: I Feel You by Keven MacLeoD

    4 min
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About

This podcast is all about intermittent fasting and how to live an intermittent fasting lifestyle.  I will interview guests who are living the intermittent fasting lifestyle for health and weight loss.  If you would like to share your intermittent fasting story, please email me at: TRACEYMACKIF4LIFE@GMAIL.COM.

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