Intermittent Fasting: Why, How, and When


When we eat every system in the body is focused on digesting and breaking down food instead of healing, repair, and removing toxins. When you eat a good amount of blood goes to your stomach to aid digestion so its not helping repair muscles, tissues, ligaments, or joints. This can lead to higher inflammation levels. S-Adenosyl methionine (SAM-e) is a gene in your body is that is responsible for removing toxins. They’re like little trash man that float around your blood and get rid of any trash. But when you eat, your SAM-e focus on breaking down food instead of getting rid of toxins. So if you spend the majority of your time eatting and then digesting your food, your body doesn’t have the time or resources it needs to heal and repair.

When you practice intermittent fasting you don’t need to starve yourself. Instead, you simply skip a meal- or two or three depending on your goals -Mark Sisson.


There are many types of ways you can intermittent fast, but here are 3 types of ways depending on the level you are at. If you have never done it start with the beginning level and work your way up.

Level 1

The 12 hour rule

This in my opinion is the easiest way to start intermittent fasting. From the time you ate dinner put a 12 hour gap until breakfast. If you last ate at 7 p.m don’t eat again until 7 a.m. This will give your body at least 12 hours to focus more on healing, repairing, and removing toxins.

Level 2

The 16 hour rule

This is similiar to the first level, but a little more challenging becasue you don’t wake up and eat right away. If you last ate dinner at 6 p.m. You wouldn’t eat until 10 a.m the next day. This is usually how I intermittent fast becasue its very effective and very doable for anyone to do. The extra 4 hours really makes an amazing differents on your body. This level is something a lot of people add into their daily routine. They make it a daily thing to put 16 hours between dinner and breakfast.

Intermittent fasting at level 2 (16 hours) combined with morning exercise is one of the best combos you can do for your body

Tip: Find time in the morning to exercise while you are still intermittent fasting. This will increase your ability to burn more fat and build more muscles.

Level 3

One meal a day

This is a harder thing to do, but I believe it’s important to add it into your routine at least a couple times a month. During the middle of the day between 1-3 eat a big healthy meal full of vegetables, healthy fats, and a clean protein source. Try doing this a couple times a month to really heal, repair, and cleanse your body.

36 hours and one meal

To really give your body a break from digesting food you can try the 36 hour window with only one meal. Have your last meal at 5 or 6 p.m. then don’t eat again until the following day at the same time. That is a complete 24 hour fast. After you eat that meal don’t eat the rest of the day and do a intermittent fast using the 12 hour window or 16 hour window. This gives your body a great way to recover and take a break from always digesting food.


You can and should still drink water during your intermittent fast. The whole goal is to avoid eating late and giving your body the best gap between dinner and breakfast.


Have a great day,

Kyle Collinsworth

About Kyle

Kyle Collinsworth is a professional basketball player, currently playing for the Dallas Mavericks of the NBA. He is a also a health coach, motivational speaker, and author or multiple books on health and fitness.


  • Stella C. Schweigert
    Stella C. Schweigert

    How does this IF affects to women? Because it seems Intermittent fasting may not be as beneficial for women as it is for men.

  • Tyler

    After you wrote this article I started doing 12 hours pretty consistently through the summer. This week I decided to do more research on intermittent fasting (I learned a ton) and tried doing 16-20 hours each day for the whole week. I skipped breakfast every day and some days had a slightly larger lunch than normal, but other days just had a normal size lunch. After 3 months of 12-16 hour fasts each day it actually wasn’t very difficult to transition to 16-20 hour daily fasts… I’ll probably keep it up. It’s nice to not have to worry about preparing and eating breakfast… so it probably saves me 15-30 minutes each day. And the weight is coming off–hit 50 pounds lost today! Wahoo! Thanks for all your advice and encouragement.

    • Kyle Collinsworth
      Kyle Collinsworth

      Wow that is awesome! Keep it up my man!

      • Kyle Collinsworth
        Kyle Collinsworth

        Thank you! Glad you like it!

  • Jake Fullmer
    Jake Fullmer

    I have always heard of this but never seen details. Very informative! My schedule now only allows me 9-10PM workout followed by a protein shake and some crackers to get the protein taste to go away. I’ll try the 12 hour and see if I can get a 30 minute run in during the morning.

    • Kyle Collinsworth
      Kyle Collinsworth

      Yeah start with the 12 and work your way up to the 16! You will see some major health benefits from it! Let me know how it goes! Thanks for the comment!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.