Fast for 16 hours, eat within an 8-hour window daily (e.g., 10 AM–6 PM).
Structure your eating, burn fat, and stay focused — with expert guidance. Start a sustainable daily fasting routine backed by weekly 1-on-1 coaching and daily check-ins. You’ll log your weight, glucose, blood pressure, and ketones so your coach can fine-tune your plan in real time. Get consistent fat loss, mental clarity, and habits that last.
Transform yourself for just $199.99 per month.
To succeed with the Intermittent Fasting coaching plan, here is what we need from you.
To get real results with intermittent fasting, we ask you to report the following vitals every day:
This data helps your coach personalize your plan, monitor your progress, and ensure your fasting windows are working for you.
Your blood sugar tells us how well your body is adapting to fasting. Intermittent fasting improves insulin sensitivity over time, but sudden spikes or crashes can show when changes are needed in your meal timing or food choices.
We monitor your weight daily to track overall fat loss and body recomposition trends. Fasting often leads to improved weight control, and we use your daily data to keep you on course and adjust your eating window when needed.
Some clients experience lower blood pressure after adapting to fasting. We track it to make sure it’s decreasing in a healthy range — especially important if you’re taking any medication.
Ketone levels help us see when your body is burning fat for energy. Even with shorter fasts, entering mild ketosis shows your body is switching fuel sources — a key indicator that intermittent fasting is doing its job.
You might wonder why you'd try 16:8 intermittent fasting. It’s a way to improve your health without complicated diets. You eat during a short time each day and rest your body the rest of the time. This helps you lose weight, feel sharper, and stay healthier. It’s easy to fit into your life, and many people love how it makes them feel strong and focused. You don’t need fancy foods or gym memberships—just a clock and a plan.
Fasting has been around forever. People used to skip meals naturally when food was scarce. Now, science shows it’s good for you. You can do this to feel better, have more energy, and even help your body fight sickness. It’s like giving your body a break to clean up and recharge.
16:8 fasting is super simple. You fast for 16 hours and eat during an 8-hour window each day. For example, you might eat from 10 AM to 6 PM and fast from 6 PM until 10 AM the next day. During fasting, you drink water, black coffee, or tea with no sugar or milk. When you eat, you choose healthy foods like fruits, veggies, lean meats, and whole grains.
You don’t count calories unless you want to, but you avoid junk food. Your body uses stored fat for energy when you fast, which helps you slim down. It also gives your digestion a rest, so your body can focus on repairing itself. You just pick a time window that works for you, stick to it, and watch how your body changes.
16:8 fasting is for making your body and mind stronger. You use it to lose extra weight, keep your heart and blood sugar healthy, and think more clearly. It’s great if you want to feel lighter, have more energy, or avoid health problems later. You can also use it to build discipline, like training your brain to make better choices.
It’s not just about looking good—it’s about feeling good inside. You’re giving your body a chance to reset and work better. Whether you’re young or older, busy or relaxed, this plan helps you take control of your health in a simple way.
You’ll love how 16:8 helps you shed pounds. By eating in a shorter time, you naturally eat less without feeling hungry all the time. Your body burns fat for fuel during the fasting hours, especially that stubborn belly fat. Studies show you can lose 3–8% of your body weight in a few months if you stick with it. You don’t have to starve—just eat smart during your 8 hours. It’s like a secret weapon for fitting into your favorite jeans again.
This fasting plan keeps your body strong against sickness. It lowers your blood sugar and insulin, which helps prevent diabetes. Your heart benefits, too, with lower blood pressure and cholesterol. Fasting also reduces inflammation, which is linked to diseases like cancer or arthritis. Your cells get a chance to clean out junk, making them work better. You’re building a healthier you from the inside out.
You’ll feel sharper with 16:8 fasting. Your brain gets a boost because fasting increases a protein called BDNF, which helps your brain grow new cells. You might notice you focus better, solve problems faster, or feel less foggy. It’s like clearing the clutter in your mind. Many people say they feel calm and energized, ready to tackle their day.
You need a bit of willpower to start 16:8, but it’s not super hard. You just say no to late-night snacks or early breakfast. If you’re someone who can stick to a plan, like finishing homework or chores, you’ll do great. It gets easier after a week, and you’ll feel proud of your control. If you struggle with temptation, start slow, maybe with a 12-hour fast, and build up.
This plan works even if you eat with family or friends. You can still join them for lunch or dinner, just shift your 8-hour eating window to match. For example, eat from noon to 8 PM if you have family dinners. Your friends might not even notice you’re fasting. You can still go out, just sip water or tea if it’s outside your eating time. It’s flexible, so you don’t feel left out.
If you have a busy job or school, 16:8 fits right in. You can eat during breaks or after work. For example, if you’re up early, eat from 8 AM to 4 PM. If you work late, try noon to 8 PM. You don’t need extra time to prep meals or exercise. It’s perfect for students, parents, or anyone with a packed day. You just plan your meals around your routine.
You don’t need to be a fasting expert to try 16:8. If you’re new, it’s one of the easiest ways to start. You’re just skipping breakfast or late snacks. If you’ve fasted before, like for religious reasons or other diets, you’ll find this a breeze. Even if you’ve never fasted, you can learn quickly. Your body adjusts in a few days, and you’ll feel like a pro.
You’re more likely to follow through when a real coach checks in weekly and tracks your progress — not just a notification.
No guesswork. You’ll know exactly what to eat, drink, and adjust — with personalized guidance instead of one-size-fits-all advice.
It’s easier to fast when someone is supporting you. Real people make the process feel safer and more doable.
You’ll see better results, faster — because we adjust your plan when things change, not after you hit a wall.
When energy dips or life gets in the way, your coach helps you keep going instead of giving up.
Every plan is built around you — your schedule, lifestyle, health, and goals. Not just a template from an app.
Most apps give you generic timers and basic tips. With Penlago, you get a real coach who helps you pick the right fasting window, adjust it to your lifestyle, and stay on track every single week. You’re not just getting information — you’re getting accountability and real results.
You’ll get a 30-minute 1-on-1 video call each week with your coach, a custom fasting schedule based on your goals and habits, and ongoing support to help you avoid common pitfalls like late-night snacking or energy crashes.
Knowing the schedule is one thing. Sticking to it is another. Most people fail because they try to go it alone. Your coach helps you adjust when life gets in the way, troubleshoot issues like hunger or sleep disruption, and keep making progress.
You can get advice, but you won’t get support. YouTube doesn’t check in with you, adapt to your needs, or hold you accountable when you’re about to give up. We do.
Nope. No apps, no logins, no distractions. Just simple, direct support through weekly video calls and messages.
Life happens. Just let your coach know — we’ll reschedule your session so you don’t miss the support you need.
Yes — a 3-month minimum. That’s the time it takes for most people to fully adjust to intermittent fasting, develop consistency, and start seeing noticeable changes in weight, energy, and focus.
You can renew month to month if you’d like continued support, or graduate with the skills and structure to continue on your own.
Transform yourself for just $199.99 per month.