Fasting & Fat Burning

Author

Dr. Li
February 11, 2025

Let’s dive in!

🎯 Pop Quiz

Which of these habits helps your body shift into fat-burning mode while you sleep?

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Did you know that your body naturally burns fat—even while you sleep? The key is knowing how to activate those fat-burning mechanisms. Here are some science-backed ideas:

1. Extend Your Intermittent Fasting Window (00:00)

Intermittent fasting isn’t just for the ultra-disciplined—it’s something you already do when you sleep. By extending your fasting window, you can maximize fat-burning. For example, if you finish dinner at 8 PM, avoid any snacks before bed, and wait until 8 AM to eat breakfast, you’ve completed a 12-hour fast. During this time, insulin levels drop, and your metabolism shifts into fat-burning mode. Even simple steps, like delaying breakfast by an hour after waking, can make a big difference.

2. Cut Down Caloric Intake by a Third (05:22)

A simple way to reduce calorie intake without drastic dieting is to cut your portions by one-third. Whether serving yourself or eating out, reduce the food on your plate and avoid going back for seconds. For example, if you’d normally eat an entire plate of food, intentionally leave a portion behind. This approach is easy to implement and prevents overeating while keeping you on track for weight loss.

3. Be Mindful with Alcohol (16:50)

Alcohol has long been part of human culture, but if weight loss is your goal, it’s worth considering how it affects your body. It adds extra calories, can make overeating more likely, and may interfere with quality sleep—key for metabolism and gut health. While red wine contains beneficial polyphenols, the alcohol itself doesn’t provide health benefits. Cutting back can help reduce strain on your liver and keep your metabolism running smoothly.

Watch the full video for more simple ways to burn body fat:

 

Love your food to love your health,
— Dr. William Li