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We have talked with 60 athletes who mention fasting.

Ty Lucas
Ty Lucas (male, 29)
How I Help Personal Trainers Become Great Coaches
At the current point in time, I do intermittent fasting of 16-8. I eat three to four meals per day that are geared towards covering my macro and micronutrient target along with making sure I am well hydrated. It doesn’t really matter which diet you follow, the main thing that matters is that you can stick to it, you enjoy it and it helps you with the results you want.
Sara Pereira
Sara Pereira (female, 23)
How Fitness and Determination Helped Me to Accomplish Weight Loss
So I either eat a protein oatmeal bowl before training or I train fasted because I like to do intermittent fasting. My gym bag has everything. My wallet, lifting belt, straps, chalk, ammonia, gum. Like everything.
Rod Cooper
Rod Cooper (male, 35)
I'm the Owner of The Movement Collective. Learn How I Have Created a Life and Career Out of the Movement Practice, yoga
I buy good quality meat and veggies, I cook the majority of my meals at home (ex chef) with an omelette and coffee as a go to for breaky. I play with intermittent fasting on occasion too.
Nick Stahl
Nick Stahl (male, 24)
This is How I Train and Eat to Maintain My Dream Physique
I suppress my cravings simply by drinking tea or coffee. I also picked up intermittent fasting over the last year, which I do anywhere from 12-18 hrs. most days.
Brock Ashby
Brock Ashby (male, 26)
This is How I Make My Fitness Programs to Achieve Better Results
I’ve been on every diet under the sun and have had a really challenging relationship with food growing up. I’ve tried every intermittent fasting protocol, tried keto, tried low carb, tried hi fat, tried 1500 calories a day and I’ve found that eating regular meals and flexibly dieting works best for me.
Sami Rose
Sami Rose (female, 34)
This is My Plan to Achieve Double Bodyweight Deadlift
I suppose I unofficially follow some form of Intermittent Fasting, as I get up and work in the morning straight through to about lunch time, so I don’t tend to get hungry until closer to midday once I start to get more active, so my first meal is usually somewhere between 11 a.m. and 12.30 p.m., for no reason other than I just don’t need the fuel any earlier than that!
CaliMarco PT
CaliMarco PT (male, 45)
My Body is My Gym. This is How I Eat, Teach, and Train Everywhere
I do not eat at all dairy and all its derivatives and pork meat and I eat all the rest. I have also tried a lot of different diet protocols and the beAst one (the most effective and easy to maintain forever) is the Intermittent fasting. You can watch my YouTube video.
Chloe Richards
Chloe Richards (female, 32)
How CrossFit Helps Me Overcome Many of Life's Challenges
All year round I will mostly do 75% fat, 20% protein and 5% carbs. I also do a 16/8 fasting every single day and a 24 hour fast once per fortnight.
Rafael Santos
Rafael Santos (male, 30)
I'm an International Circus Artist and Acrobat Gymnast. This Is How I Train and Work
The practice of fasting helps me a lot!
Aakash Kehar
Aakash Kehar (male, 30)
How I Combine Fashion Modelling with Working in Engineering
I go for intermittent fasting of about 16-20 hrs twice in a week depending on my diet intake.
Matt Ladewski
Matt Ladewski (male, 43)
How I Got Famous Passing Out After a Strong Deadlift
Fasting can leave you with a few hunger pangs but over time it does get better. I finish my dinner between 8-9 pm and will fist until lunch the next day. Sleeping until 6 am will take out a big chunk of time.
Steve Silver
Steve Silver (male, 67)
How I Stayed Fit and Strong after Serious Powerlifting Injuriesjj
My diet is based on Keto and intermittent fasting. I limit my intake of carbohydrates and maximize my intake of protein and healthy fats. I have removed bread, anything made with processed flour, gluten and high sugars.
Jermaine Wright
Jermaine Wright (male, 32)
I'm a Competitive Skateboarder. This is How Fitness Helps Me Avoid Injuries
I’ve tried a few different techniques such as intermittent fasting and the “Keto diet” I’ve also tried the pescatarian diet but in the end, I didn’t notice either diet affecting me much so I went back to my old ways of a conscious diet.
Christian Wall
Christian Wall (male, 34)
How Injuries Taught Me the Importance of a Strong Body
Being natural very lean I have found a high carb diet is best for me. I’ve tried every type of diet over the years, Keto, fasting, plant based, you name it I’ve tried it.
Amanda Cartner
Amanda Cartner (female, 56)
How I Biohack to Stay the Best Version of Myself at 56 and Beyond
The one rule I stick to (most of the time) is that I don’t eat after 7pm nor before 8am. I find not eating late helps me sleep better and it’s also shown that a regular fasting period improves the body’s biochemistry.
Rachel Rose
Rachel Rose (female, 24)
How a Binge Eating Disorder Got Me into Competitive Fitness and Modelling
I have done intermittent fasting on a 90% plant-based diet for the past 2 years, following a strict vegan diet. Intermittent fasting has allowed me to eat more intuitively, as well as not feel guilty about the volume in my meals (ya girl likes to eat).
Cru Blanchard
Cru Blanchard (male, 17)
I'm a Football Player, Powerlifter, and Shot Put Thrower. This is How I Train to Boost My Strength
For my diet, it depends on what season I am in. Preparing for football season is comparable to a cut in body building. I need to slim down to perform at a high level. I use different fasting techniques (which are completely safe) and any form of cardio.
Kevin Toy
Kevin Toy (male, 23)
How Fitness Help Me Stay Positive as I Pursue a Hollywood Breakthrough
Usually, on the weekdays, I’ll use intermittent fasting and consume plant-based foods. That said, I’m not completely on a plant-based diet. On the weekends, I’ll have a bit of chicken and steak especially, for my cheat days.
Lorenza Veronica
Lorenza Veronica (female, 31)
How Fitness Helps Me Manage My Hashimoto's Hypothyroidism
Another strategy I have been using in the past has been fasting, it helped me losing the extra fat and be in contact with my real hunger signals. I used to fast for as long as 16/24 hours and felt great! Now I am “only” skip breakfast and have nothing before 2 pm; but I am doing long fasting less often because of my stress hormone that has to be kept at a happy level, and fasting too much might bring negative issues if you have hormone – thyroid problems like I do.
Aaron Charles Mossadeg
Aaron Charles Mossadeg (male, 27)
This is How I Went from Skinny to Muscular and Became an Actor
Once in a while, to reset my system and lower both my subcutaneous and visceral fat, I do intermittent fasting.
Nacor Puig Nuñez
Nacor Puig Nuñez (male, 28)
I'm a Spartan Race Winner. This is How I Eat, Train and Maintain Mobility
I have tried paleo, keto, intermittent fasting. I think they are the best for health goals, and to feel good with yourself, but they don’t work when your goal is to get bigger and more shredded. That’s why now I eat five times a day, trying to reach my macros and giving time and small food portions for my gut to digest.
Ivan Polanco
Ivan Polanco (male, 26)
I'm a Singer-Songwriter and Martial Artist. This is How I Balance Bodybuilding and Music
I’m not a big coffee guy and I’m not a fan of pre-workouts. Training first thing in the morning on an empty stomach is my favorite time to workout, that way it gets my mind ready for the day. I also do intermittent fasting and eat within a 4 hour window each day during the work week.
Viktoria Kay
Viktoria Kay (female, 36)
I'm a Model and Influencer. This is How I Maintain My Hourglass Figure
I prefer to bulk-and-cut consistently, however I do a yearly master cleanse by fasting for ten days with lemon water. I notice having the most energy during that time once passing day two of the cleanse.
Amie Behave
Amie Behave (female, 30)
I'm a Vegan Personal Trainer. This is How I Got Stronger After Brain Surgery
0 off-plan meals, 0 cheat days, fasting til midday then eating every two hours until 8pm, black coffee x1million, 4L water, 0kal Jellies, Diet drinks, herbal teas & ALL the cucumber.
Yash Vardhan Swami
Yash Vardhan Swami (male, 25)
How I Lost 44 Kg and Became an Online Transformation Coach with over 2000 Clients
While travelling, I inculcate a lot of fasting, lot of PSMF’s (Protein sparing modified fasts).
Gabriele de Biagi
Gabriele de Biagi (male, 29)
I Love Training! This is My Plan to Become a Better CrossFit Coach
I practice intermittent fasting so when I train in the morning, my pre-workout is just gallons of water and my post workout meal is lunch; when I train after lunch (this is my pre-workout meal), I prepare myself my favourite post-workout meal: a tasty Frozen Porridge!
Holly Noll
Holly Noll (female, 33)
I'm a Plant-Based Sports Nutritionist. This is How I Eat, Train and Stay Motivated
Besides vegan af, I’m genuinely not on any sort of diet right now. I’m using intermittent fasting to help heal some gut issues that came from chronic stress but I am not currently doing macros or any specific diet, though I do think flexible dieting is the absolute best way to go, is what I coach and recommend.
Tara Caballero
Tara Caballero (female, 48)
I'm a Fitness Supermodel Cover Girl. This is How Fitness Got Me Countless Magazine Covers
I hold water super easy, too, so keto helps me lose the water weight too. Yes, I believe in fasting for short periods of time as well. And as for going out for special occasions? I just do what I want then do more in the gym later.
Mario Impens
Mario Impens (male, 36)
This is How I Competed in Both National and International Shows
Also, use intermittent fasting (off-season or competition prep) so I work out in the morning (between 8-9 a.m.) and will have my first meal around 1 p.m.
Lauren Gleisberg
Lauren Gleisberg (female, 29)
I Love Fitness. This is How I Inspire, Empower and Support Women
I also follow Intermittent Fasting. I’ve seen great results following IF and I’ve seen great results not fasting. I am snacker, so having “start” and “stop” times helps curtail my late night cravings and snacking.
Nancy Di Nino
Nancy Di Nino (female, 47)
How I Train and Inspire Women to Reach their Health and Fitness Goals
I use intermittent/fasting/flexible dieting principles, so I eat according to my macronutrient breakdown. I have seen the most significant results using these principles in my diet that focuses on 20 percent fats 40 and 40 percent proteins and fats.
Randalene Sergent
Randalene Sergent (female)
I'm a Bikini Champion and Track & Field Pole Vaulter. These are My Best Fitness Hacks
My body goes into almost fasting mode while I eat all those vegetables. I am nourished at a micronutrient level giving me full energy while physically feeling lite so I can function long hours. Then I eat my heavy meals or a few meals after fasting. The vegetables just break up my meals. I eat more spinach than Popeye. 😉
Rashid Zirak
Rashid Zirak (male, 38)
I'm a Strength and Conditioning Coach. This is How I Eat, Train and Play
Regarding fasting during the Holy Month of Ramadan, from the Age of 10 I have never missed the single fasting and during Ramadan, we fast for the whole month. I make changes in timing of my training during the day.
James Anthony Emmerson
James Anthony Emmerson (male, 35)
I'm a Teacher and Model. This is How I Maintain My Six-Pack Abs All Year Round
If I could start over, I would listen to my body and my own mind. Sure, form and exercise techniques are great to learn from other people (who know what they are doing), but I think I’ve made a lot of mistakes, lost time and muscle swallowing bad advice. Intermittent fasting was great for a while, but contributed to recurring digestive problems that I have today.
Moaad El Maguiri
Moaad El Maguiri (male, 27)
I'm a Fitness Model and Online Coach. Here's My Plan to Get My IFBB Pro Card
To add, I have tried fasting in the past, I do enjoy it a lot, and the hunger does not even bother me, to be honest.
Dr. Nick
Dr. Nick (male, 36)
I'm The Fittest Doc. Here’s How I Make Myself and My Patients the Fittest Versions of Ourselves
Regarding time of food intake, I personally have found that intermittent fasting works best for me considering my sometimes 12+ work days. Given that, I essentially fast for 16-18 hours (during which I drink water, coffee, and tea) and eat all my food in a day within a 6-8 hour window.
Csillag Sulyok
Csillag Sulyok (female, 40)
I'm an Ethical Vegan and Bikini Model. This is How I Eat, Train and Workout at 40
I experienced the best and fastest recovery happens on a raw diet. I keep a high raw, HCLF diet with intermittent fasting, and try to go to bed around 10 pm to ensure enough quality rest. Usually I sleep around seven hours.
Maria Lee
Maria Lee (female, 33)
How I Went From Editor to Fitness Entrepreneur and Vegan Activist
I also like to do intermittent fasting. It just works well with my routine. I actually never eat breakfast, and I do my workout fasted from roughly 11 a.m. to 1 p.m. so that my first meal is around 2 p.m.
Matteo Maximilian
Matteo Maximilian (male)
How I became a CEO, Plant-Based Athlete, and Wildlife Conservationist
A few years ago, I decided to give intermittent fasting a shot. As everyone absorbs nutrients differently, I began implementing Intermediate fasting by limiting my window of nutrient consumption to a 10-hour total window daily.
Melissa Sarah Wee
Melissa Sarah Wee (female, 36)
How Bulimia Got Me into Training and Competing in NPC Women's Physique
I’m a huge fan of intermittent fasting and have been on that wagon since 2012.
Nick Screeton
Nick Screeton (male, 31)
How I Keep Improving as a Personal Trainer after 10,000+ Training Sessions
I also mainly follow an intermittent fasting diet approach, where I’ll only eat between the hours of 12pm-8pm. I find that eating two meals a day is much better for my digestive system.
Debarghya Das
Debarghya Das (male, 27)
How I Went from 95kg to 65kg in Eight Months and Got a Sixpack
Pick a gym as close to you as possible, preferably in your building. I prefer a less equipped free gym than a $200/month Equinox membership. This serves two purposes: Convenience and approachability. In terms of approachability, by two training sessions, an apartment gym feels like home in a way membership gyms usually don’t, which tends to keep you going. In terms of convenience, you can usually change at home and go, which saves you time and mental overhead of remembering what to pack. Pick a 24/7 gym if possible. I find myself making excuses when I’m pushing the closing time or the opening time of my gym. This eliminates that possibility. Stick to one basic routine and don’t vary it up too much. There’s endless debates about how to micro-optimize your training, and they’re probably right. Maybe I should work out every body part every day to maximize mass. But the more you change your routine, the less likely you are to adhere to it. I like doing more or less the same thing and getting comfortable with it. Diet. I do a combination of intermittent fasting and when I’m serious about cutting weight, keto. Intermittent fasting works because eating two meals between 2pm and 10pm everyday is way easier than picking and choosing what to eat. The general idea behind what I eat is to try to eat high fiber, low carb, protein rich whole foods during the week, and then let loose a little on weekends. If I know I’m in for a big dinner meal out with friends/family, I fast the rest of the day. Supplements. I used to use more while I was losing the weight, but now I don’t even take Whey protein anymore. It’s just too expensive and too much cognitive effort that I’d rather spend elsewhere. Just one supplement involves remembering to buy it and consuming the appropriate quantity. You need to research which supplement brands are safe too. I don’t see significant enough impact on my fitness performance to warrant using them. If you’re on a goal to lose weight (or gain it), weigh yourself every morning without fail. It serves as a mental compass that tells you how astray you’re going.I don’t do bulking season, I don’t do supplements, I don’t do pre-workouts. I typically train alone but could always use a gym buddy. And I try to listen to podcasts to get through my workout while learning something else during it.
Jay Campbell
Jay Campbell (male, 48)
I'm a Top Biohacking Expert. This Is How I Will Stay Fit at 50 and Beyond
When I’m attempting to be low single digit body fat, I train 3x per week and fast on the days I don’t train. My fasting principles are based on my two books: and
Viktoriia Voronina
Viktoriia Voronina (female, 25)
How the Death of My Parents Motivated Me to Become a Personal Trainer
I used to fast and enjoy it, that happened during spring, but in summer I noticed that fasting makes me binge eat and that creates unhealthy relationships with food.
Wayne Pickering
Wayne Pickering (male, 72)
I'm 72. This Is How I Focus on Nutrition and Teach People to Get Older and Better
I praise God for the blessing that will happen because of it and I do a lot of fasting to help speed up the body’s natural recovery process since we are all healthy automatically by design.
Phil Chubb
Phil Chubb (male, 28)
How Testing and Experimenting Helps Me in My Strength Training Journey
So a good example of that is fasting. Our ancestors probably didn’t wake up and have food ready for them unless an animal decided to kindly cook itself over a fire around morning time. So we do intermittent fasting daily and every now and then, engage in longer fast where we do things like no meat or a keto fast or a very low calorie fast since our ancestors would have also likely experienced times of famine.
Pat Reeves
Pat Reeves (female, 74)
I'm 74. This Is How I Realized the Importance of Training and Nutrition
With patients diagnosed with a terminal situation, I find a combination of ketogenic/intermittent fasting/living foods adds many months/years of functional living.
Amanda Louise Warlo
Amanda Louise Warlo (female, 29)
How I Don't Let My Scoliosis Stop Me from Training, Coaching and Competing
I do a soft 12-hour version of intermittent fasting. Usually start my days with one to two cups of coffee, breaking my fast around 10 a.m. if I’m not training in the morning (I wake up at 5 AM on most days) and eating my last meal when I get back from work some time between 8-9:30 p.m.
Brandan Fokken
Brandan Fokken (male, 40)
How I Have Appeared on 31 Fitness Magazine Covers and in over 300 Magazines
Currently, I do intermittent fasting. I eat from 5 p.m. to 10 p.m. It works for me with my lifestyle now. Sometimes I will eat at lunch then finish about 9 p.m. But that’s usually related to a business lunch, etc.
Shaka Smith
Shaka Smith (male, 32)
How I Became a Vegan Bodybuilder and Host of the Fit Club Podcast
I’m vegan and regularly intermittent fast. Daily, I fast anywhere from 12-18 hours. I’ve always had an addiction to sweets, but I’ve found having fruit first when I have sweet cravings usually keeps me from craving the less healthy options. However, if a craving persists, I satisfy it.
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