Episode Summary: Intermittent fasting is one of the most talked-about nutrition strategies today—but is it truly a magic bullet for weight loss and health? In this episode, Justin and Janell dig into the hype, the misconceptions, and their own experiences with fasting. They break down what intermittent fasting really is, when it can be beneficial, and when it might actually be harmful. Whether you’ve tried fasting, considered it, or dismissed it as a fad, this conversation will help you understand how (and if) it fits into a sustainable, healthy lifestyle. Key Takeaways: Everyone “fasts”—the real question is the length of your eating and fasting windows. Popular versions: 16:8 time-restricted eating and 24–36 hour extended fasts. Why your intention behind fasting matters more than the label. The difference between therapeutic use of fasting (for things like insulin resistance, obesity, or medical conditions) versus using it as a quick-fix diet. Why intermittent fasting often works simply because it eliminates late-night snacking. Potential risks: adrenal dysfunction, hormone imbalance, and social or lifestyle disruption. Insights from Justin & Janell: Justin shares how fasting supported his productivity and focus for a season of life—but why it no longer fits his current schedule or priorities. Janell explains why women (especially those with adrenal or blood sugar issues) may struggle with fasting more than men. Why nutrition quality—protein, veggies, healthy fats, hydration—matters more than the fasting window itself. Hunger isn’t an emergency: fasting can help reset your relationship with food. Actionable Advice: Start with a simple 12-hour overnight fast (dinner to breakfast). Don’t use fasting as an excuse to binge on junk food during your eating window. If you experiment with fasting, listen to your body and stop if you feel worse physically, mentally, or emotionally. Consider your lifestyle, family meals, and social life before committing to strict eating windows. Always prioritize whole foods, adequate protein, and hydration—fasting doesn’t replace foundational nutrition habits. Quotes: “It’s not the intermittent fasting—it’s that you stopped eating crap at night.” – Justin Yule “Hunger is not an emergency. Your body is wise and can handle short-term fasting without panic.” – Janell Yule “Don’t intermittent fast harder, don’t Paleo harder—it’s about what fits your lifestyle long term.” – Justin Yule Resources Mentioned: The Obesity Code by Dr. Jason Fung The Complete Guide to Fasting by Dr. Jason Fung Precision Nutrition’s research on intermittent fasting The Transformation Book by Justin & Janell Yule Call to Action: Intermittent fasting isn’t a one-size-fits-all solution. Use it (or don’t) as a tool that fits your body, lifestyle, and goals—never as a quick fix. Discover more at The Transformation Life

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