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Hello everyone welcome to episode 59 of intermittent fasting for life experiments of one. I am your host, Tracey Mack.

Today marks four years of my intermittent fasting lifestyle, and I’m incredibly grateful.

This journey has taught me something powerful: true health starts from the inside out. Nothing—absolutely nothing—is more important than your health. And I know Tomorrow isn’t promised to any of us, so my goal is simple: to be healthy while I’m here.

This is your reminder to keep working on you.

People are counting on you.

Your presence matters.

And your well-being matters more than anything.

For me, this journey has been about showing up consistently, even on the days it wasn’t easy.

Four years in and here’s what has worked for me:

1. Staying consistent-I am mindful of my fast every day; even if it’s a 12 hour fast I am aware of it. There hasn’t been one day over the last 4 years that I didn’t think to myself: How long have I fasted today? 
2. Being honest with myself-I downloaded a Fasting app four years ago and I still use it to keep track of my fasting hours so that I could be honest with myself and not have to guess how long I have fasted. 
3. I fast clean. I make sure when I am fasting that it is just water, plain tea or black coffee. Nothing else. once I drink some juice or anything else then I know my fast is over.  
4. I  move every day even if I just walk in place for 30 minutes while watching television or walking the hall at work. Movement is very important for the body whether you’re trying to lose weight or not.
5. Joining intermittent fasting communities.   I belong to a couple of intermittent fasting communities where I can be encouraged and I can encourage others.
6. I eat 1 to 2 meals per day.  My first meal is usually fruit and vegetables.(raw). If I have a second meal, it may be cooked.
7. I eat whole food, plant-based.  For the last 10 months since March 2025 I’ve been eating Whole Foods plant-based meals. 

If you’re on your own journey, keep going. Small steps add up, and consistency changes everything.

Wishing you all a blessed day. 

And remember—progress over perfection. 

I’m not a doctor so please don’t use anything that I say as a substitute for medical advice. 

If you would like to share your Intermittent Fasting story, please email me at TraceyMackIF4life@gmail.com. 

Have a great day everyone!

Intro/outro music: I Feel You by Keven MacLeod