So what I have been doing the past few weeks is I have some buttered or creamy coffee and possibly a mug of bone broth (which is clear broth, fat skimmed away, no bits of meat) at the normal morning breakfast time. Then I ride my bike 50 minutes to work. It's not exactly a fast, more of a modified fast.
Then I have a big ass salad for "break-fast". Some days I am not hungry for this breakfast as late as 1 or 2pm, but that is rare. Some days I'm hungry by 9am. Most days it's around 10am.
I run slowly for an hour at lunch and ride my bike home slowly another 50 minutes. I don't eat anything during the day between my big ass salad and dinner. I usually have dinner around 6pm.
Nowhere in there do I ever have along amount of time of a fast and it's not really a fast at all because of the coffee and bone broth. Even so, I am finding that I feel the mental clarity and freedom from food of a real fast. I feel energized on my ride into work. I feel alert, focused and uplifted in spirit during the morning. I'm really hungry for breakfast and boy does that food taste good. I feel great during my lunchtime exercise and during my ride home. By the ride home I'm feeling pretty hungry but once again I get that energy and clarity and well-being and don't feel that I'm suffering during the ride. Dinner, of course, tastes as great as breakfast because of the spice of hunger.
It's 10:41 but I've only had my morning coffee and I'm thinking even with some weak hunger pangs I might go for a run and have my "break-fast" later.
All this is to say I think I found my own personal version of fasting that works for me, which is really modified fasting or reduced calorie non-fasting, and I think the very slow exercise is key to it all as well. By slow I mean my heart rate never exceeds 133 beats per minute. My bike commute is done only breathing through my nose the entire way, including any hills. I'm betting I could do it without the coffee but I'm an addict and I admit it.
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
Starting squat: 45lbs. Current squat: 160 x 2