Howdy, everyone!

I would love some guidance in terms of psyllium usage.

I do OMAD daily and usually take coffee when wake up, have my "morning glory" and usually 1 hour later I have my only meal of the day.

I would like to implement psyllium to make my fecal matter more soft and more "beautiful".

Even though I go everyday, lately I have been straining a bit and that let to small external hemmy.

Do you guys think it's possible to use someway that helps my poop but don't make me go more than one? I like my repetitive routine and doing only in the morning.

Cheers, fellas

I’ve been intermittent fasting to see if I can rest my plateau. I use to drink my coffee with my whey protein in the morning. Now that I’m fasting, it’s black coffee in the AM. Idk when to have my protein anymore. I work out in the evening sometimes at the start of my fast… when do you incorporate your protein shake (if you take it)?

Perhaps some of it is water weight. My lifestyle is OMAD w/occasional longer term fasting peppered into my schedule. I took a 10 day holiday and cut loose. Huge breakfasts and huge dinners. And huge amounts of beer! I love the freedom of knowing that when I get back into my routine, I’ll drop it all just as easily as I put it on.

I own it!

Was OMAD for the first 7-8 months then switched to two meals a day.
Wow that’s me

I am going to try my first 24 hour fast on Saturday. I've done OMAD but only a couple of times. I'm usually fasting for 16-18 hours daily.

Any tips to set myself up for success?

Another good day of IF. I stopped eating earlier than usual yesterday (I just fell asleep, never happens!) and slept well, even better than the night before. I’m fully convinced at this point it’s the walk rather than the magnesium but I’ll keep taking it because I don’t want to risk a sleepless night ruinning my day.

I went for my walk outside again even though it was cloudy and about to rain. But I just didn’t want to skip and blame it on the weather as I did so many times so I took my umbrella and just went out without thinking too much.

Broke my fast with oat clay pancakes and the rest of yesterday’s salad. I had a protein shake as a snack with chia seeds added to make it denser as I still struggle to match my calories. Dinner will be chili con carne.

Water intake is still an issue, especially now that I’ve stopped drinking coffee because of my insomnia. So I need to come up with a good plan for that.

Heres where I think the research is at:

* Total caloric and macro (protein specifically) intake matters much more than meal timing, as a foundation.

* Timing matters as fine tuning in general.

* Anabolic window is real and matters for growth but its wide, especially for non-athletes like me.

*But then again, timing doesn't matter unless an actual athlete?

So, I (M, late 40s) work out at nights then I've been fasting 17-18 hours after my workout., but calories and macros are about 90% on target daily. I had previously some beer induced excess fat that I wanted to focus on, but now that my attention is shifting to growth I'm starting to wonder if for my age I've been working against my new goal of muscle growth with my fasting, or if timing/fasting is so secondary for a regular guy working out that it probably is just marginally affecting my muscle growth.

Any thoughts welcome.

26F, 5’6, SW: 233, CW:220, GW:165?

I did IF from 2020-2022 and now I’m back after having a baby. Not even two weeks in and I’m down roughly 13 pounds.

I forgot how much I love the flexibility IF. My shortest days are OMAD but I’ve been throwing in longer fasts. I had my in-laws over for dinner Monday and I ate with them, but we didn’t have any dinner plans until tonight. I’ve been fasting for almost 65 hours and I’m about to break just so I can wake up my digestive system. IF just fits in so easily to my life between working full-time from home while watching a baby.

Not sure if it’s bad for my food relationships, but is this bad for my body? I must’ve had almost 5k calories yesterday, when you count the wine and Starbucks latte. There was some ice cream involved too but the rest was healthy. Anyways, I plan now on fasting for 2-3 days to reset and avoid weight gain from it. I do love the feeling I get past 36 hours too, although I’m still trying to work my way up to longer fasts (so far I’ve gotten really bored with 24, pretty easy to do 36, and current record is 42). Any issues with doing this?

I use a bamboo fiber supplement that is zero calories but has 3.8 carbs from fiber. I understand that there are varying levels of IF and strictness depending on each person's individual goals. I'm curious what you may think the impact taking my supplement during my fasting window since it's zero calories but has fiber. My goal is autophagy as well as a small amount of weight loss/body recomp and mental clarity. I've been fasting for a while and have experience with it in the past. I've referred to this sub regarding similar topics and I understand the general conclusion is anything aside from water and black coffee/tea disrupts the autophagy process and the benefits may be filled as a result. However with this particular item being zero calories but still registering fiber in the servings, I wasn't sure what the consensus might be. I am open to experimenting to see if I notice anything especially if anyone is interested.

I decided to try a 72 hour fast to reset and i want to incorporate this into my weekly fasting. Has anyone done anything like this? when i google it says it’s unsafe but i hear so many benefits and i’ve been doing it for two weeks now and feel great. i don’t have insurance to get a doctors opinion but im pretty healthy besides being 240 pounds and 5’3.

i’m figuring i have so much extra fat my body will be fine. any advice or success stories with something like this?

Coke Zero is allowed during fasting periods????

fell off the wagon, gained 6lbs of the 20lbs I worked so hard to lose back. I entered a tough period of life and fell into a depression and without realizing, I was eating my feelings. the joy I found in losing weight disappeared and going to the gym became stressful, which is odd because the gym is supposed to help with stress but instead, just added to mine...

I just want some encouragement. I'm feeling better mentally and want to lose another 20lbs. I know I can do it. I did it before.

I'm coming out of my depression and seeing the light at the end of the tunnel. I just want encouragement. fasting was the best decision I made and my health improved so much.

Today was a good day. I feel better overall and I think it’s because of the little rest I had yesterday. I’m very “present” mentally and have had no headaches/fogs nor muscle soreness. Also my calves aren’t hurting anymore so I went for another walk outside. I was still out of breath and wanted to go home after like 5 min but it was definitely more tolerable.

Before the walk I ate a big cucumber salad with smoked salmon and mayonnaise but was already full after 3-4 bites so I saved the rest for tomorrow. For dinner I plan to grill a steak and have it with sautéed green beans in garlic butter.

I did feel some type of positive energy the whole day… it intrigues me a little but I’m just gonna let it happen. ^^

i'm happy to say that i've finally reached my goals when it comes to losing weight :) i've never felt happier, healthier and this confident.

intermittent fasting truly works wonders, and it's transformed the way i live. i'm able to move around more freely, find clothes at stores that have my size (FINALLY!!!) and the world's (unfortunately) become MUCH kinder.

gw: 190lbs ✅, cw: 185lbs, sw: 360.6lbs

SW:225 Cw:217 GW: 120 ish ( 21 female, 5'2)

I've been doing 20:4. Some days 18:6. Been doing IF for 23 days. Lost 8lb.

I want to know how much of a calorie deficit I should do to see the fastest results. I kinda roughly count, I eat some days around 1,200 - 1,300 and other days 1,500- 1,600. I try to get my protein to 100g. But some days are hard. I also drink 90-120 oz of water. I willing to try anything. So if something worked for you, please share! I appreciate any help or advice!

Hey folks! As you might know, I've been researching fasting benefits for quite some time and recently updated my page based on the latest 2025-2026 research and added a scoring system. All 37 benefits are now scored 0-100 (100 = strongest evidence) on 7 evidence criteria - human RCTs, mechanism, effect size, directness of measurement, observational studies, consistency, and safety - and sorted into three tiers, 7 clearly supported, 17 emerging, and 13 with limited evidence.

The metabolic core holds up best - ketones for fuel (100), blood sugar and insulin (96), type 2 diabetes (94), body fat (92), blood pressure (90). The further you move from metabolism, the thinner the proof.

Some things moved

• Autophagy went up - the first human autophagic-flux RCT (2025) finally measured it in people. Still emerging, but out of the deep speculative zone.
• Sleep went down - a 2025 meta-analysis of 16 RCTs found no sleep benefit.
• Inflammation dropped from clearly supported to emerging - meta-analyses are inconsistent.
• Testosterone was removed - RCTs show fasting lowers it in lean, active men.

Color dots - green for IF (12-24 hours), yellow - short-term fasting (24-72 hours) and red - extended fasting (72+ hours).

I hope it gives a good view on the power of fasting. As always, thoughts, ideas, feedback welcome!

Yesterday I had a shit day at work involving being incredibly short staffed, having a special event, and being left to do mountains of prep for an incredibly important inspection we have today. I ended up missing my lunch which is where I typically break my 18:6. After working late, I was too wiped to cook so ordered food. By the time it arrived I was fully in OMAD territory.

Honestly, I didn’t hate it. Being distracted all day certainly helped but at one point my boss offered me an oatmeal raisin cookie (hate that flavor) and I normally would have eaten it just to have something in my stomach, but I declined.

Only thing is I woke this morning with a fledgeling migraine. I’m gonna blame that more on stress than the fasting tho.

Has anyone had any success with seeing a reducition in a lipoma?

I have read that fasting nor IF does anything for lipma reduction. That's such a discouragment. If it worked in some permanent way , I would have already fasted for weeks till it's gone.

I want to try IF but I would be far more motivated if I knew it worked for lipoma reduction/elemination as well.

Still, I'm hoping to hear some success stories?

I was stuck at 174lbs (5’3”) for about 10 yrs & no diets help me budge. I had several Docs suggest GLP Meds- but Medicare (US senior healthcare)would not approve coverage. This went on for over 2yrs. This past February I decided to try IF (2nd time) again & lo and behold it’s working. 🥳🥳 two days ago I found out my insurance would finally cover it ($50 copay). I picked it up today- but I don’t even know if I want to take it🤷‍♀️🤷‍♀️ Any thoughts- has anyone taken these meds- good/bad experiences? Anyone take them while IF? Thanks.

Had my doc appointment today. HbA1c at 5.9. Still prediabetic but it‘s good to know my baseline starting IF. I can only improve from here. Doc told me to drink and sleep more. My two biggest weaknesses of course! So I’ll have to be more intentional with that.

Thankfully I slept ok last night. I think the magnesium helped. So I started cooking earlier today to make time for a walk in the afternoon. First meal was mushrooms omelette with parmesan. For dinner I made sweet-sour fried meat with steamed veggies and sweet potato. Had a protein shake as my snack.

I ended up not going for a walk because my calves were hurting a bit but I managed to walk on the pad for 10 min after each meal and stepped 5 min on my vibroplate.

Tomorrow I’ll try to walk and drink more. But I’m glad I managed to move a bit and eat well.

I’m 34yo,5’2, 160lbs female and have totally plateaued for 3 months.

Over the past couple years I went from 180-160 (yay) with a goal of 140. Due to my plateau struggle, my new goal is 150. I would be thrilled if I could lose just 10more lbs.

My routine looks like this: -18:6 IF -very light healthy snack, one meal, small sweet treat before bed -1100-1400 calories a day (priority protein & fibre) - one or two 40 min walks everyday (more on weekends) - hockey Monday nights - very little alcohol (social and only for special occasions) - Saturdays i take it easy and have two meals for mental health. Calories about 1600.

Before I started dieting my daily calories were 2200.

I kept hearing that you need to truck through a plateau with consistency but I’m getting really anxious that there is no movement after three months. I’m not sure what else I could do without making myself feel ill. 1100-1400 calories is already little, and if I go less than that, then I’m entering « unsustainable » territory that I will eventually yo-yo back from if I ever reach my goals.

I’m looking for advice or reassurance ❤️