Table of Contents


All About Intermittent Fasting, in Under 10 Minutes

A quick, easily-digestible summary of everything I found in my six months of experiments with intermittent fasting.


Hi, My Name is John. And I Haven't Eaten in 24 Hours.

I recently did a 24-hour fast, but I wasn’t all that hungry. In fact, I felt fine. Here I discuss why I tried this strange experiment, how it led to 6 months of self-experimentation, and what a 24-hour fast can do for you. (You may be surprised.)

Chapter 1

Science or Fiction? Exploring the Benefits of Intermittent Fasting

The growing popularity of intermittent fasting lends it mythical status in certain quarters of the web. What is IF actually supposed to do, and does it live up to the hype?

Chapter 2

Why Do Intermittent Fasting?

I’ve been healthy and fit for nearly 20 years, mostly by exercising consistently and by “grazing” (eating every few hours). New goals and insatiable curiosity inspired me to try IF for 6 months. Here’s why.

Chapter 3

Intermittent Fasting Review: Comparing the Popular IF Programs

Intermittent fasting means a lot of different things to different people; here, I summarize the most popular IF styles and discuss the differences and similarities between them.

Chapter 4

The Weekly Fast: My First Intermittent Fasting Experiment

I started my intermittent fasting experiments with a simple intervention. Here’s my initial IF protocol and what happened after the first few weeks.

Chapter 5

The Twice-Weekly Fast: When Things Go Horribly Wrong

After my first experiment, I tried several different full-day fasting variations. Unfortunately, they didn’t go as planned. What I tried, and what went wrong.

Chapter 6

The Daily Fast: Back on Track

Next step: shorter, more frequent fasts. This brand of intermittent fasting is often considered more physique-friendly. Let’s see whether that’s true for me.

Chapter 7

Wrap-up, Results, and Lessons On Self-Experimentation

A summary of my results, with pictures. Plus, a discussion of why the sort of self-experimentation practiced in this book is both cool and important. And how you can do it too.

Appendix A

How To Do Intermittent Fasting: Cheat Sheet with Our 3 Favorite Protocols

Want to try intermittent fasting yourself? Here we summarize the three methods we like best and help you choose which is best for you.

Appendix B

Intermittent Fasting Tips & Tricks

A summary of the key Intermittent Fasting concepts and strategies, as well as the tips and tricks we cover in this book.


Additional Health, Fitness, and nutrition resources

This book describes my own journey through IF. You may want to learn more after reading about my experience. These additional health, fitness, and nutrition resources can get you started.

About the Authors

Get to know the authors a little better

If you’d like to get to know me a little better, check out this section for more. And why not learn about my co-authors too? (They’re also pretty cool.)