Dear Kayla, Does coffee with half and half make you hungrier?

Dear Kayla,

Thank you so much for your down to earth advice on intermittent fasting. I bought your book (The Laid Back Guide) and read it in one evening. I am currently on a 19/5 schedule and eat from 2.30 pm to 7.30 pm while eating a snack and dinner. Not losing much weight yet. I did lose 20 pounds in 8 weeks in 2020 combining 16/8 with calorie counting but I don’t want to count calories anymore. Right now this eating window is doable but I don’t want to make it shorter yet. I am open to working towards OMAD and I like how you drink half and half in your coffee during the day but I am already pretty influenced by the clean fast maffia and wonder if it will spike insulin and increase hunger. How is this for you? Thank you so much for reading this.

Signed,

Femke

Dear Femke,

Thank you for buying my book! I’m glad you found it helpful.

You asked if my coffee with half and half spikes my insulin and increases my hunger. My coffee does not make me hungrier. In fact, having my coffee with half and half curbs my appetite. Having it the way I like it also brings me joy. It makes fasting feel easier, period.

Your comment about the clean fasting mafia made me laugh. And for those who are wondering, yes, I have tried “clean” fasting before. It makes fasting feel difficult, and me miserable. I see no good reason to put yourself through it unless you have a good reason. Also, based on my research, autophagy doesn’t even begin to kick in until you’ve been fasting for 24 hours straight or more. The science isn’t super clear yet.

One thing is for sure: whether you “dirty” fast or “clean” fast, assuming your total caloric intake is the same, your weight loss will be the same. And by the way, I really hate the whole “clean” and “dirty” terminology. It borders on making fasting into a religion unto itself.

As to insulin? I have no symptoms of insulin resistance, and even back when I was obese, my blood sugar levels were fine. In other words, it’s not something I worry about.

Sincerely,

Kayla

Submit Your Dear Kayla Question

Become A Weight Loss Machine While Remaining Human (Computer Programming Applied to Weight Loss)
by Kayla Cox
February 14, 2026
Summary In this video, I share how my background in freelance software testing helped me lose 80 pounds by teaching me to think like a computer. While humans are emotional, computers are predictable—they simply follow their programming. I realized that if I could “write a program” for my weight loss and run it consistently, I… Read more: Become A Weight Loss Machine While Remaining Human (Computer Programming Applied to Weight Loss)
I Gained 5 Pounds Over Night? (Why you shouldn’t freak out)
by Kayla Cox
February 7, 2026
In this video, I tackle the panic that sets in when you step on the scale and see a sudden 5-pound jump overnight. The most important thing to remember is that you did not gain 5 pounds of fat overnight. To do that, you would have to consume over 15,000 calories in a single day,… Read more: I Gained 5 Pounds Over Night? (Why you shouldn’t freak out)
The 150 Calorie Mistake That Stops Weight Loss
by Kayla Cox
January 30, 2026
Summary In this video, I explain how fine the line is between a caloric deficit and a caloric surplus. Often, we think weight gain is caused by massive overeating, but it’s usually the result of small daily habits—like “death by a thousand paper cuts”. Just 150 extra calories a day can lead to gaining 15… Read more: The 150 Calorie Mistake That Stops Weight Loss
Dirty Fasting: Will It Destroy Your Weight Loss Results? (Video)
by Kayla Cox
January 20, 2026
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… Read more: Dirty Fasting: Will It Destroy Your Weight Loss Results? (Video)
I Lost 47 Pounds In A Year. I’ve Kept It Off For 9 Years. Here’s how. (Video)
by Kayla Cox
January 13, 2026
Summary In this video, the focus is on a major mindset shift that occurred at the start of 2016. After a frustrating year of intense workouts and restrictive habits that led to minimal results and eventual weight regain, a single question changed everything: “What would this look like if it were easy?”. The “Easy” Plan… Read more: I Lost 47 Pounds In A Year. I’ve Kept It Off For 9 Years. Here’s how. (Video)