Research, unpacked honestly.
The science, unpacked
What the research actually shows — no extrapolation past the data.
Insulin sensitivity — independent of weight loss.
Intermittent fasting's strongest evidence isn't weight loss — it's insulin sensitivity. What Sutton 2018 and TIMET 2024 actually proved about circadian eating windows.
The food-sequencing hack that drops glucose 29–54%.
Eating vegetables and protein before carbs drops postprandial glucose 29–54% in adults with type 2 diabetes and prediabetes. What Shukla 2015 proved and how to apply it at your next meal.
Fundamentals & how-to
Protocols, practical implementation, what to expect each day.
How to start intermittent fasting in 7 days — as a Christian.
A 7-day evidence-backed 16:8 protocol written from a Christian body-stewardship perspective. The science applies to anyone — no hunger crashes, no day-3 collapse.
16:8 vs 18:6 vs OMAD vs 5:2 — which fits you.
A research-backed comparison of the four most-studied intermittent fasting protocols. Which has the best evidence, who should try each, and why most beginners should stop at 16:8.
How to break a fast without spiking your blood sugar.
Breaking a fast the wrong way undoes most of the metabolic benefit. Here's the research-backed order, the foods to avoid, and why sequencing matters as much as content.
Faith & body stewardship
Where scripture meets science — honestly.
The Daniel Fast — what it is and what the science says.
The Daniel Fast is a partial fast based on Daniel 1:12. What the scripture actually says, how modern versions work, and what peer-reviewed research shows about its metabolic effects.
Isaiah 58 and the honest test for whether your fast is working.
In Isaiah 58 God rejects fasting while ignoring the poor. The chapter gives Christians an honest, uncomfortable test: is your fast making you kinder or meaner?
Body stewardship — what Christians owe their metabolism.
1 Corinthians 6:19 calls the body a temple. Most Christian wellness content reads that as a slogan. Here is what body stewardship actually means in 2026.
Fasting in the Bible — the major fasts and what they looked like.
What scripture actually says about fasting — Moses, Elijah, Jesus, Daniel, Esther, Anna, and the early church. Duration, type, and what modern science adds.
Walking after eating — the stewardship discipline backed by Reynolds 2016.
A 10-minute walk after dinner lowers post-meal glucose 12–22% in adults with type 2 diabetes. The body is a temple; this is what stewardship looks like in practice.