With just 10 days left until Phase 2 of Hard 75, I’ve been reflecting on how much I’ve grown during this journey—not just physically, but mentally and emotionally as well. One of the biggest changes has been my experience with intermittent fasting (IF). If you’d asked me a few months ago whether I thought fasting was a good idea, I would have been skeptical at best. I had misconceptions about it and didn’t see how it could align with my lifestyle. But now, having tried it myself, I can confidently say it’s been a game-changer.

I follow a clean fasting method based on Gin Stephens’ book, Fast. Feast. Repeat. My eating window is five hours, usually starting at 2:30 or 3:30 in the afternoon. During the fasting period, I stick to water, black coffee, or unsweetened tea—no sneaky calories or flavors. This strict approach has been key to my success. In fact, I haven’t strayed from the fasting plan once, and the discipline it’s required has spilled over into other areas of my life.

A Change of Mind and Heart

I used to think intermittent fasting wasn’t for me. I believed the common misconceptions: that I’d lose muscle mass, that I’d be too tired to work out, or that fasting would leave me feeling deprived and miserable. Now, after weeks of sticking to it, I realize how wrong I was.

First, I’ve found that working out on an empty stomach is not only doable but often better. When I exercise before breaking my fast, I feel more energized and focused. I suspect this is because my body is tapping into fat stores for energy rather than relying on quick, sugary fixes. The old fear that my body would “eat” my muscle has proven to be unfounded—it’s smarter than that, and the results have been amazing.

Second, the mental clarity I’ve experienced has been incredible. Fasting has forced me to slow down and make intentional decisions about what I put into my body. Yesterday, for example, my daughter offered me a potato chip just before my eating window started. I said no, sticking to my clean fast. And when it was time to eat, I didn’t want the chip anymore. Instead, I made myself a proper, nutritious meal and savored every bite. Fasting has taught me to appreciate food in a way I never did before—it’s no longer about mindless snacking but about mindful nourishment.

The Science of Clean Fasting

One of the most important lessons I’ve learned is the science behind clean fasting and why it matters so much. It all comes down to insulin, the hormone that regulates blood sugar and fat storage.

When you consume anything with calories or flavors—whether it’s a splash of cream in your coffee or a diet soda—your body perceives it as food. This triggers an insulin response, often referred to as an insulin spike. Even if there are no actual calories to process, the flavors alone can cause your body to release insulin, which disrupts your fast and prevents you from accessing your fat stores for energy.

By sticking to a clean fast—water, black coffee, or unsweetened tea—you avoid triggering that insulin spike. This keeps your body in a fasted state, allowing it to burn stored fat more effectively and regulate blood sugar levels. Over time, this can lead to improved insulin sensitivity, reduced inflammation, and a more efficient metabolism.

Clean fasting is also why I’ve been able to work out with more energy. Without constant insulin spikes or the quick energy highs and crashes from food, my body has learned to rely on fat for fuel—a much more stable and sustainable source of energy.

Discipline and Flexibility

That said, intermittent fasting doesn’t mean giving up the foods you love. Yesterday, I took my kids to the movies and treated myself to popcorn, orange soda, and Milk Duds—all within my window. It was a reminder that balance is important, and fasting doesn’t have to mean deprivation.

One thing that’s been crucial during this process is hydration. Drinking a gallon of water a day has been non-negotiable for me. It keeps me feeling good during the fast and helps my body function at its best.

Is Intermittent Fasting Right for You?

If you have questions about intermittent fasting or clean fasting, I’m happy to answer them. Whether you’re considering giving it a try or just curious about how it works, don’t hesitate to ask me at the gym.

That said, intermittent fasting isn’t for everyone, just like CrossFit isn’t for everyone. It’s important to find what works best for you as an individual. If you try fasting and it doesn’t feel right, that’s okay. The key is to stay open to exploring what makes you feel your best.

For me, intermittent fasting has been an incredible tool for physical and mental transformation. It’s taught me discipline, helped me shed weight, and given me a deeper appreciation for food. I’m excited to continue this journey and see where it takes me—and I’d love to welcome anyone interested to join us at the gym to explore how discipline and intention can change your life, too.

Ready to transform your fitness and feel unstoppable?