Free challenge

Start intermittent fasting the gentle way

A free 5-day email challenge for women who want fasting to feel easy, not brutal. Find your eating window at 12 hours, learn what breaks a fast, build a first meal that keeps you full, step up to 14:10 when you are ready and fix what is not working. No 20-hour fasts, no skipped dinners with your family.

5 days
Starts at 12:12
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Your 5-day plan

5-Day Intermittent Fasting Starter

One short email a day, one step at a time.

1Find your window2 min
2Know what breaks a fast5 min
3Build a protein-first meal10 min
4Step up to 14:105 min
5Troubleshoot and check in5 min

About 30 minutes across the whole week, and most of the fasting happens while you sleep.

The 5 days

5 days to a fasting window that fits your life

This is the same ease-in I use with new clients, because most women who quit fasting started too hard, not too soft.

Find your window

Use the free fasting calculator to place a 12:12 window around your wake time, bedtime and family dinner, then put it on the fridge.

◷ 2 min

Know what breaks a fast

Coffee, a splash of milk, lemon water, sweeteners, gum and wine, sorted into yes, no and it depends, so you stop second-guessing every morning.

◷ 5 min

Build a protein-first meal

Find your daily protein target and plan a first meal with 25 to 35 grams, the step that keeps the fast from feeling shaky.

◷ 10 min

Step up to 14:10

Three signs you are ready to stretch to 14 hours, plus the over-40 and perimenopause rules that protect your sleep.

◷ 5 min

Troubleshoot and check in

Fix the three things that make women quit (no weight loss, hunger and poor sleep), then take a 60-second weight check.

◷ 5 min

By day 5 you have

A fasting window that fits your day
Clear rules for coffee and drinks
Your daily protein target
A plan for what to fix if it stalls

Is this fasting starter for you?

Made for busy women 25+, women over 40 and beginners who want to try intermittent fasting without white-knuckling through hunger, headaches and bad sleep.

Right now

Curious, but fasting sounds miserable

You tried 16:8 and quit by Wednesday
Not sure if your coffee breaks the fast
Starving and shaky by late morning
Mixed advice made for 25-year-old men

After 5 days

A gentle window you can actually keep

A 12:12 or 14:10 window that fits family dinner
Mornings with coffee and no second-guessing
First meals that keep you full until dinner
A simple fix for every common stall

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified trainer and NESTA nutrition coach with 20+ years of coaching, and most of the women I work with are between 40 and 60. The ones who succeed with fasting start at 12 hours, eat real protein and keep an early dinner. These five days give you exactly that, with no extreme fasts and no miracle drinks.

A free fasting window calculator
Honest guides for women over 40
A 60-second weight check on day 5

Free 5-day challenge

Your gentle fasting window is five steps away

Day 1 lands in your inbox a few minutes after you sign up.

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This challenge is general wellness education, not medical advice. Please skip intermittent fasting if you are pregnant or breastfeeding, under 18, or have a history of disordered eating. If you have diabetes, take insulin or other blood-sugar or blood-pressure medication, or manage a medical condition, talk to your doctor before you change when you eat. Stop and eat if you feel faint, dizzy or shaky.