Summary
In this video, I explain why I choose “dirty fasting” over “clean fasting” and how this method helped me lose 80 pounds and maintain my weight in a healthy BMI range. While “clean” fasting rules often demand water only (and absolutely no flavors, mints, or sweeteners), I found that approach rigid and difficult to stick to. My “dirty” fasting method allows for coffee with half-and-half, unsweetened flavored sparkling waters, and the occasional mint or gum during my fasting window.
I realized that trying to be “perfect” with fasting rules was actually hindering my progress. By allowing myself small comforts like coffee with cream, I made the process sustainable for the long term.
Key Takeaways
- Sustainability is King: I was only able to stick with intermittent fasting long-term because I allowed myself flexibility (“dirty fasting”) rather than forcing a miserable “clean” fast.
- My “Dirty” Rules: I drink coffee with half-and-half and unsweetened flavored sparkling water (like LaCroix). I also allow myself gum or mints if I want them.
- The Perfection Trap: Trying to follow strict rules often leads to guilt and quitting. By making up my own “good enough” rules, I removed the guilt and stayed consistent.
- Autophagy Myths: Many critics claim dirty fasting ruins autophagy, but significant autophagy likely kicks in after 24–72 hours anyway, making the difference negligible for a daily fasting window.
- Results Over Dogma: There is no “Intermittent Fasting Police.” If the scale is going down and you are healthy, you are doing it right, regardless of what the “experts” say.
My Book
You don’t have to count calories, cut carbs, or do high-intensity workouts to drop those pounds. This book shows you a laid back way to practice intermittent fasting that makes weight loss (and maintenance!) enjoyable.