The Beginner’s Guide to Intermittent Fasting: What Royersford Clients Need to Know

At Body By Reuben Personal Training, we focus on sustainable, science-backed strategies to help you achieve your fitness and health goals. One of the most popular—and surprisingly simple—tools gaining traction is intermittent fasting (IF).

Unlike most diet trends that focus on what you eat, intermittent fasting focuses on when you eat. Whether you’re targeting fat loss, improved mental clarity, or a simpler approach to nutrition, intermittent fasting might be exactly what you need.

Here’s everything you need to know about intermittent fasting, its benefits, potential downsides, and how to get started safely.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles between periods of eating and periods of fasting. Instead of grazing all day, you restrict your eating to a specific window of time.

Popular intermittent fasting methods include:

• 16:8 Method: Fast for 16 hours, eat during an 8-hour window (e.g., 12pm–8pm)

• 14:10 Method: Fast for 14 hours, eat during a 10-hour window—great for beginners

• 5:2 Method: Eat normally for 5 days, then reduce calorie intake to 500–600 calories on 2 non-consecutive days

• OMAD (One Meal A Day): A more advanced method where all calories are consumed in a 1-hour window

At Body By Reuben Personal Training, we help our clients select the method that best fits their lifestyle and fitness goals.

The Top Benefits of Intermittent Fasting

Why are so many people in Royersford and beyond trying intermittent fasting? Here are some of the most exciting benefits:

Fat Loss and Better MetabolismIntermittent fasting improves insulin sensitivity, making it easier for your body to burn stored fat for energy.

Sharper Focus and Mental ClarityWith stabilized blood sugar and fewer energy crashes, many clients notice improved focus, memory, and productivity.

Simplified EatingEating fewer meals means less stress around food prep and portion control, making healthy habits easier to stick with.

Reduced InflammationSome research suggests intermittent fasting can lower markers of inflammation, helping you feel and perform better.

Cellular Repair and Anti-AgingFasting triggers autophagy, a natural body process that removes damaged cells and may help support longevity.

Potential Downsides to Watch For

While intermittent fasting offers great benefits, it’s not right for everyone. Possible challenges include:

• Initial hunger, irritability, or low energy

• Risk of disordered eating behaviors in susceptible individuals

• Unsuitability for pregnant or breastfeeding women, people with type 1 diabetes, or anyone with a history of eating disorders

At Body By Reuben, we always recommend personalized coaching and careful planning before making big changes to your eating habits.

How to Start Intermittent Fasting (Step-by-Step)

Starting intermittent fasting doesn't have to be intimidating. Here’s how we help clients in Royersford ease into it:

1. Pick a method – 14:10 or 16:8 are great for beginners.

2. Ease into fasting – Delay your first meal by 30–60 minutes each day.

3. Stay hydrated – Dehydration is a common cause of fatigue and dizziness.

4. Prioritize nutrient-dense meals – Focus on protein, fiber, and healthy fats.

5. Stay flexible – If fasting feels stressful, it’s okay to adjust your approach.

What Can You Drink While Fasting?

To maintain your fast, stick to drinks that are calorie-free:

✅ Water (still or sparkling)

✅ Black coffee (no milk or sugar)

✅ Herbal, green, or black tea

✅ Apple cider vinegar diluted in water

✅ Electrolyte water (unsweetened, no calories)

Avoid sweetened beverages, milk, cream, and artificial sweeteners if you want to stay in a true fasted state.

What If You Feel Faint During a Fast?

It’s normal to feel a little weak when starting out. Here's what we recommend for our Royersford personal training clients:

• Hydrate more – Drink plenty of water.

• Replenish electrolytes – Sodium, potassium, and magnesium help maintain energy.

• Break your fast if necessary – Listen to your body and eat if needed.

• Assess your eating window – Ensure you’re getting enough calories and nutrients.

Can You Do Intermittent Fasting If You’re on Medications?

If you take medication (especially blood sugar-lowering drugs or insulin), always consult with your doctor before starting intermittent fasting. Your healthcare provider can help you:

• Time your medications properly

• Adjust dosages if necessary

• Prevent potential side effects from fasting

Safety first—always!

Is Intermittent Fasting Right for You?

Intermittent fasting can be a powerful and flexible tool for fat loss, energy, and overall health. But like any approach, it works best when it’s personalized.

At Body By Reuben, we work with you to find the right plan—whether that includes intermittent fasting or another strategy—to fit your lifestyle, fitness goals, and health needs.

Interested in learning more about intermittent fasting or personalized coaching? Contact Body By Reuben Personal Training in Royersford today and book your free consultation!