Real Talk on Intermittent Fasting, Pre-Workouts, and Cake at 10AM

Let’s be honest—there’s nothing more humbling than turning down birthday cake at a 4-year-old’s party. But for one beginner on a wellness journey, it was all part of sticking to a plan: intermittent fasting.

In this episode, we’re diving into:

• What it looks like to start from zero (like literally, one protein shake in!)
• How small habits turn into big wins
• The social and emotional side of making health-focused choices

Meet Our Two Stars:

• Caleigh – New to the game. Just had her first protein shake. Owns one pair of 5-pound dumbbells. Almost ran a 5k once.
• Sarah – Total expert. Runs during lifting sessions, has completed a full marathon, and stores more protein powder than most gyms.

The Scene: A Kid’s Birthday Party... at 10 A.M.

At a lively morning birthday bash—complete with airplane cake and sugar-hyped toddlers—Caleigh politely declined a slice of cake.

Why?

Because she’s committed to intermittent fasting, specifically the 16:8 method.

What’s 16:8 Fasting Again?

• Fast for 16 hours, eat within an 8-hour window
• Typically means skipping breakfast and eating around 11 a.m.
• Caleigh’s routine:
  🕖 Stops eating at 7 p.m.
  🍵 Drinks herbal tea before bed
  🏃 Walks in the morning with pre-workout (which may or may not count as cheating…)

Real Talk: Is It Really "Fasting" If You Take Pre-Workout?

Yes... and no.

• Caleigh’s pre-workout is sugary and caffeinated, likely breaking her fast (but hey, it gets her moving!)
• Sarah reminds us that itchy skin from pre-workout is often due to dehydration—so drink more water!

How Caleigh Stuck to Her Fasting Goal

In December, she set three daily goals:

1. Make her bed 🛏️
2. Walk 30–45 minutes on the treadmill 🚶‍♀️
3. Complete a full 16-hour fast ⏳

She tracked everything on her fridge—and boom, habits formed.

Now, in January? She can’t imagine eating before her 16 hours are up.

But... How Did the Cake Smell Though?

Tempting? Sure.
Guilt? Nope.

Caleigh stuck to her plan—even when the cake looked incredible. But by 11:35 a.m., she was happily eating Pizza Hut chicken alfredo, breadsticks, and leftover kids’ pizza with no shame.

That’s balance.

So, Is Intermittent Fasting Worth Trying?

✅ Helps with calorie control
✅ Builds discipline
✅ Can become second nature with consistency
❌ Might be hard around social events (like... birthday cake at 10 a.m.)

Key Takeaways:

• Intermittent fasting can be a helpful tool for beginners looking to cut calories and build habits.
• Social settings may challenge your willpower, but staying consistent builds confidence.
• Even small changes (like skipping breakfast) can add up when done consistently.
• Track your habits visually—like on your fridge—to stay motivated.

Final Thought

You don’t have to run marathons or own 12 tubs of protein to start your fitness journey. Sometimes it begins with just one shake, a walk... and saying “no thanks” to cake—until it’s Pizza Hut o’clock.