Intermittent Fasting: A to Z (Part 2)- A Practical Guide to Getting Started Today

In Ayurveda we believe that our body will never need any medicine if the next meal is taken only after the previous meal is fully digested. This means we must allow sufficient time for the body to metabolize, assimilate the food we eat and also be able to eliminate the toxins before we add more food into our system. In order to allow these things to occur smoothly and effectively its crucial we train ourselves to fast intermittently.

(Please Read the Part1 of this blog fully before you begin to read this blog. )

Advance Level Intermittent Fasting-

Method 1: 15 hour Fasting Daily .

 Start your intermittent fasting journey with the 7–1–7 rule. This approach allows the body to adapt gradually and sustainably. Begin by delaying your breakfast by one hour each week. For example, if you currently eat breakfast at 7:00 a.m., move it to 8:00 a.m. in the first week, then 9:00 a.m. the following week, and continue this pattern until you reach a 15-hour fasting window.

Once you are comfortably fasting for 15 hours, you have officially entered intermittent fasting. You can remain at this stage for as long as your body feels balanced and energized. There is no rush to advance further—consistency matters more than speed.

This eating pattern closely mirrors the routine followed in many traditional yoga schools in India, such as Isha. In these settings, only two meals are served each day—one around 10:00 a.m. and the other around 6:00 p.m. This naturally creates a 16-hour overnight fast, along with an additional 8-hour gap between meals during the day, allowing digestion to fully complete.

Ayurveda especially recommends this style of eating for individuals in the Vanaprastha stage of life—typically those over the age of 50. Vanaprastha emphasizes simplicity, discipline, and internal balance. For a deeper understanding of this life stage, please refer to my blog titled “Your Menopause Moment: Turning Transition into Triumph.”

This method also aligns perfectly with a foundational Ayurvedic principle mentioned earlier: your largest meal should be consumed in the morning, and your smallest meal in the evening. When practiced consistently, this rhythm supports digestion, hormone balance, and sustained energy.

If this method feels natural and enjoyable to you, continue with it. Stay consistent, deepen the practice, and allow your body to gradually reveal the many benefits that come with disciplined intermittent fasting.

Method 2: The dinner-to-dinner fast

 This method should be practiced in addition to Method 1 and involves a dinner-to-dinner fast, done either once a week or once every 15 days, depending on your strength, lifestyle, and health goals.

This form of fasting has been practiced for centuries in Ayurveda, most notably during Ekadashi, which occurs twice a month—on the 11th day after the full moon and the 11th day after the new moon, following the lunar cycle. For a deeper understanding of Ekadashi fasting and its relevance today, please refer to my blog “Fasting in Sync with the Moon: Decoding Ekadashi with a Modern Lens.”

In modern scientific terms, this practice is now widely recognized as autophagy fasting. Extensive research shows that prolonged fasting periods like the dinner-to-dinner fast activate autophagy, the body’s natural cellular “cleanup and repair” mechanism.

Autophagy is a process in which the body breaks down and recycles damaged or dysfunctional cellular components. These recycled materials are then used to generate energy and build healthier, more efficient cells—essentially giving the body a deep internal renovation. During this fasting state, insulin levels decrease while glucagon levels rise, signaling the body to shift from storage mode to repair and renewal mode.

By consciously practicing autophagy fasting, you support cellular rejuvenation, metabolic balance, and long-term disease prevention. When done correctly and combined with Method 1, this approach becomes a powerful tool for deep healing, longevity, and sustained vitality.

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Fitness 2026 Program Overview-

Level 1: Beginner: Level 2: Advanced

Daily Schedule (Monday–Friday)

• Pre-sunrise routine: Wake up before sunrise, morning hygiene, and children’s school preparation

• 7:00 AM – Rise with the Sun (30 minutes, live with me)

• Morning nutrition:

  • Level 2: Fasting

  • Level 1: One apple or one banana or green tea or black coffee at 8:30 AM

• Mid-morning: Begin lunch preparation using the weekly grocery list

  • Weekly menu and preparation instructions will be shared in advance

• Lunch timing:

  • Level 2: 10:30 AM

  • Level 1: 12:30 PM

• 6:00 PM – Evening restorative yoga (30 minutes, live with me)

• Dinner: 6:30 PM (all levels)

• Kitchen closes: 7:00 PM

Accountability & Discipline

• Students are required to post a daily 👍 once all agenda items are completed

• Missing more than two days per week will trigger accountability check-ins to help maintain consistency and discipline

 Please report to me immediately if you experience any of the following symptoms:

• Headache or migraine

• Dizziness or lightheadedness

• Stomach or abdominal pain

• Low blood pressure

• Nausea or vomiting

• Diarrhea

• Difficulty falling asleep

Weekly grocery list-

1-Leaves- coriander, curry leaf, methi leaf, amaranth leaf, drumstick leaf, bathua leaf, mint

2-Colored veggies-Eggplant, yellow & orange pepper, squash, beetroots, carrots, cucumber, ridge gourd.

3-Lentils- toor daal, masoor daal, chana daal, kabuli chana, kidney beans, horse gram, black urad daal

4-Ayurvedic spices- cumin, black pepper, turmeric, coriander powder, red chili powder, cloves, cinnamon, mustard, tamarind

5-Other veggies- coconut, onions, garlic, ginger, green chili, all kinds of nuts.

6-Multigrains- bajra rice(Pearl millet). Ragi flour (finger millet powder), other small millets in small quantity, quinoa, whole wheat Khapli flour.

Hidden Advantages of Intermittent Fasting-

Beyond weight loss and relief from chronic conditions, practicing intermittent fasting with me offers several powerful advantages that go far beyond doing it on your own.

1. Less time in the kitchen: With intermittent fasting, you’re no longer cooking three separate meals a day. Preparing just two meals or 1 meal frees up time, energy, and mental space, making daily life feel lighter and more organized.

2. Fewer food decisions and cravings: When hunger strikes—especially during sugar-craving moments—you don’t have to scramble or guess what to eat. Having a weekly meal plan and groceries prepared in advance greatly reduces the chances of impulsive snacking or bingeing on unhealthy foods.

3. Healthier habits for your family: Your children and spouse naturally get to enjoy the wholesome meals you prepare. Over time, they begin to appreciate these nourishing foods and may even develop an aversion to fast food. In a generation increasingly dependent on DoorDash and Grubhub, this is a true blessing. Your practice of intermittent fasting and preparing sattvic, home-cooked meals sets a powerful example—one that quietly shapes their habits and relationship with food. Your family will thankyou later.

4. Reduced sugar and snacking habits: As the body adapts to this rhythm, sugar cravings and frequent snacking gradually diminish. Many old habits fade naturally, replaced by a calmer, more balanced approach to eating.

5. Group motivation: When challenging lifestyle changes are undertaken in a group setting, the mental and emotional support multiplies. Each participant draws strength from the others, and questions raised by one member often benefit the entire group. My responses address shared concerns in real time, creating richer discussions, clearer understanding, and faster progress for everyone.

6. Physician-guided support: Very few intermittent fasting programs are led by U.S.-trained physicians. By joining this program, you are already in a level of safety and credibility that most online groups simply do not offer. This medical oversight significantly increases your chances of practicing fasting correctly, enjoying the process, and achieving sustainable results—without fear, confusion, or unnecessary risks.