All right, men. We often hear about patriarchal societies and how men have unfair advantages. In this case, it’s true. Fasting is unfair to men. We lose weight faster with an easier schedule. It’s just not fair. So, please, don’t compare yourself to your female companion. You do have a biological advantage when it comes to fasting.

First, we have to start where you are. When do you typically start eating each day? What time do you typically eat your last meal of the day? The average American eats over a period of about 16 hours each day. Imagine a typical day: coffee and a doughnut at 7 a.m., then various meals and snacks throughout the day, ending with a “bedtime snack” at around 11 p.m. right before going to bed. Your goal is to decrease your eating window by one hour each week until it is about six hours (a 17- to 18-hour fast). The good news is that there are no food restrictions or calorie counting. Eat as much as you want.

What about the good food/bad food list? I’ll leave that up to you, as only you know your body. If you think you can handle changing your eating window and your eating choices at the same time, then go for it. The most important thing to do first is change your food window. You’ll find it easier to change your eating habits once you’ve developed the ability to fast because mitochondrial flexibility will allow your body to burn fat, which will stop you from feeling hungry.

Dr. Dan, why not just jump to the six-hour food window and skip all this nonsense? Insulin resistance is the answer. Most of you entering this program will have some degree of insulin resistance. Without the ability to fully switch to burning fat, you will be too hungry to stick with the program. It takes two to three weeks to restore insulin sensitivity. Remember, you must also optimize your sleep because fasting can disrupt sleep if done too aggressively. Any form of liquid sugar, including soda, diet soda, energy drinks, and even 100% natural fruit juices, will slow down your progress.