Summary
Dr. Will Cole explains his concept of "intuitive fasting," a mindful approach to intermittent fasting that encourages people to tune into their body's real hunger signals rather than mistaking hormonal imbalances and cravings for intuition. They discuss how blood sugar dysregulation hijacks appetite, why context matters as much as the fasting protocol itself, and practical ways to build a healthier relationship with food and fasting.
Key Points
- "Intuitive eating" fails when blood sugar dysregulation makes cravings feel like genuine hunger signals.
- Fix metabolic flexibility first (through gradual fasting and lower carb intake) before trusting intuitive hunger cues.
- Start with a 12-hour overnight fast and gradually extend to 16-18 hours as your body becomes fat-adapted.
- Inflammation from food sensitivities (gluten, dairy) can drive cravings independently of actual caloric need.
- Context matters -- the same fasting protocol can be healing or harmful depending on someone's stress load and hormonal status.
- Women should be more cautious with extended fasting, especially around menstruation, to avoid cortisol and thyroid disruption.
Key Moments
Why metabolic flexibility is the foundation for intuitive fasting
Dr. Will Cole explains that true intuitive eating requires metabolic flexibility first, and that most people mistake hormone imbalances and blood sugar dysregulation for intuition.
"So I wanted to have a functional medicine conversation about this concept of metabolic flexibility"
The four-week cycling protocol for building metabolic flexibility
Cole describes his four-week fasting protocol that cycles between 12:12, 16:8, 18:6, and OMAD windows, comparing it to a yoga class that expands and contracts your metabolism.
"Week one and we four of the book which is just a 12-12 which in the fasting world"
Women and intermittent fasting — a cyclical approach around the menstrual cycle
Cole addresses the common claim that women cannot intermittent fast, recommending lighter fasts around periods and ovulation with increased clean carbohydrates to support hormones.
"I would say doing lighter fasts around your period and around ovulation and I give the specific days everyone cycles different"
Electrolytes as a practical hack to make fasting easier
Cole shares that sipping electrolyte water with magnesium, potassium, sodium and chloride during fasts was a game-changer he initially underestimated.
"Don't underestimate the power of"
