Intuitive Fasting by Dr. Will Cole
  • Title: Intuitive Fasting
  • Subtitle: The Flexible Four-Week Intermittent Fasting Plan to Recharge Your Metabolism and Renew Your Health
  • Author(s): Dr. Will Cole
  • Publisher: Rodale Books
  • Year: 2021-02-23
  • ISBN-10: 0593232348
  • ISBN-13: 9780593232347


Intuitive Fasting” by Will Cole is a captivating and practical guide that seamlessly combines the principles of intermittent fasting with intuitive eating. Dr. Will Cole, a leading functional medicine practitioner, explores the health benefits of fasting while emphasizing the importance of listening to your body’s signals. Through a holistic approach, he provides readers with a comprehensive understanding of how to nourish themselves physically, mentally, and emotionally.

The book offers a step-by-step roadmap for incorporating intuitive fasting into daily life. Dr. Cole delves into various fasting methods, such as time-restricted eating and longer fasts, illustrating their potential effects on metabolism and overall wellness. He also encourages readers to pay attention to their body’s individual needs and adjust their fasting approach accordingly. With expert advice and evidence-based research, “Intuitive Fasting” offers a refreshing perspective that empowers readers to take charge of their health by embracing both fasting and intuition.


Book Review

Embracing the Power of Intuition and Fasting: A Journey through "Intuitive Fasting" by Will Cole

Intuitive Fasting” by Dr. Will Cole takes readers on an enlightening expedition that combines the principles of intermittent fasting with the intuitive approach to eating. As a functional medicine expert, Dr. Cole showcases the potential benefits of fasting while emphasizing the importance of listening to our bodies. Through a holistic framework, he guides readers towards optimal physical, mental, and emotional wellness.

Throughout the book, Dr. Will Cole incorporates personal anecdotes, scientific research, and practical advice, making “Intuitive Fasting” an engaging and credible resource. He not only highlights the significance of fasting but also sheds light on the essential role of intuition in our relationship with food, enabling readers to discover their unique health journey.

The Power of Intuition: One of the standout aspects of “Intuitive Fasting” is how it bridges the gap between fasting and intuitive eating. Dr. Cole recognizes that each individual has different needs and preferences, making a one-size-fits-all approach insufficient. By advocating for intuitive eating alongside fasting, he empowers individuals to trust their instincts and foster a deeper connection with their bodies.

In the book, Dr. Cole emphasizes the power of self-awareness and provides practical tools to improve our intuition. He encourages readers to take note of what works for them, whether it’s maintaining regular meal times, paying attention to hunger cues, or experimenting with different fasting protocols. Dr. Cole’s emphasis on individuality makes “Intuitive Fasting” a refreshing departure from rigid dietary norms and restrictive eating patterns.

Understanding Fasting: “Intuitive Fasting” covers an array of fasting methods, including time-restricted eating (TRE), nutrient-specific fasting, and longer fasting protocols. Dr. Cole delves into the science behind each fasting approach, explaining their benefits and potential effects on metabolism. Importantly, he highlights the need for personalized fasting plans that align with an individual’s health goals and lifestyle.

One compelling example from the book is the discussion on fasting windows. Dr. Cole breaks down various fasting protocols, from a 12-hour eating window to longer fasts of 24 hours or more. He explains how different body types and conditions may require different fasting durations. By offering practical advice and utilizing scientific evidence, Dr. Cole empowers readers to experiment and find the fasting approach that suits them best.

Connecting Mind and Body: “Intuitive Fasting” goes beyond the physical realm and recognizes the powerful connection between our mental and emotional well-being and our dietary choices. Dr. Cole explores the impact of stress, emotional eating, and the benefits of mindful nourishment. He guides readers towards building a healthier relationship with food by incorporating mindfulness practices, stress-management techniques, and self-reflection exercises.

One remarkable aspect of the book is the section on understanding emotional hunger versus physical hunger. Dr. Cole educates readers about the cues and signals their bodies send when it comes to hunger, appetite, and emotional triggers. By honing in on these distinctions, he empowers readers to make conscious choices based on genuine hunger rather than seeking comfort in food to fill emotional voids.

Conclusion: “Intuitive Fasting” by Dr. Will Cole is a comprehensive and informative guide that breaks down complex concepts surrounding fasting and intuitive eating. By combining scientific research, personal experiences, and practical advice, Dr. Cole empowers readers to unlock the potential of their bodies and trust their intuition. From the exploration of various fasting methods to the emphasis on emotional well-being, this book offers valuable insights and tools to embark on a personalized wellness journey.

Throughout “Intuitive Fasting,” Dr. Cole urges readers to tread their own path, emphasizing that there is no one-size-fits-all solution. By fostering a sense of self-awareness and embracing intuition, readers gain the skills needed to adapt fasting protocols to suit their unique needs. Ultimately, “Intuitive Fasting” is a must-read for anyone seeking to harness the power of fasting while maintaining a balanced and intuitive approach to nourishing their mind, body, and soul.


Listen to your body's whispers, not the diet dictates. 'Intuitive Fasting' guides you towards a personalized rhythm of nourishing feasts and mindful fasting, unlocking a path to radiant health and emotional clarity.

Key Ideas

The book “Intuitive Fasting” by Will Cole presents several key ideas that shape its core philosophy. These ideas include:

  1. Integrating Intuition with Fasting Dr. Cole emphasizes the importance of combining the principles of fasting with intuitive eating. He encourages readers to trust their bodies’ signals and develop a deep understanding of their unique nutritional needs. By merging fasting protocols with intuitive eating practices, individuals can achieve optimal health and foster a harmonious relationship with food.

  2. Individualization Dr. Cole acknowledges that there is no one-size-fits-all approach to fasting. He emphasizes the importance of personalization, taking into account factors such as body type, health status, and lifestyle. Dr. Cole provides readers with a variety of fasting methods and encourages them to experiment and find the approach that aligns best with their individual goals and needs.

  3. Time-Restricted Eating (TRE) The book introduces time-restricted eating as a popular fasting method. Dr. Cole explains the benefits of adhering to specific eating windows, such as reducing inflammation, improving metabolic health, and promoting weight loss. He provides practical guidance on how to implement TRE, including recommended eating and fasting periods.

  4. Emotional Health and Mindfulness Dr. Cole delves into the importance of addressing emotional and mental well-being when it comes to our relationship with food. He explores the impact of stress, emotional eating, and mindful nourishment. Through mindfulness practices, stress-management techniques, and self-reflection exercises, Dr. Cole guides readers towards a healthier relationship with food by separating emotional hunger from physical hunger.

  5. Long-Duration Fasting The book also discusses longer fasting protocols, such as extended water fasts and periodic prolonged fasts. Dr. Cole explores the potential benefits these types of fasting can have on cellular repair, autophagy, and overall longevity. He provides guidelines and precautions for undertaking longer fasting periods to ensure safety and maximum effectiveness.

  6. Nourishing with Real, Whole Foods Dr. Cole emphasizes the importance of nourishing the body with nutrient-dense, whole foods during both fasting and eating windows. He provides dietary recommendations and suggests incorporating a variety of plant-based foods, healthy fats, and lean proteins to support optimal health and well-being.

  7. Practicing Self-Awareness Throughout the book, Dr. Cole emphasizes the significance of tuning into our bodies and becoming aware of the signals they send us. By practicing self-awareness and listening to our hunger cues, energy levels, and overall well-being, we can make informed decisions about our fasting and eating patterns.

By combining these key ideas, “Intuitive Fasting” provides readers with a comprehensive framework for integrating fasting into their lives while fostering a deeper connection with their bodies and embracing intuitive eating practices. Dr. Cole encourages individuals to take an active role in their health journey, embracing their uniqueness and empowering themselves to find the fasting approach that works best for them.


Target Audience

The book “Intuitive Fasting” by Will Cole is targeted at a diverse audience interested in improving their health through a balanced and intuitive approach to fasting and eating. It is recommended reading for the following audiences:

  • Health and Wellness Seekers Individuals looking to optimize their physical, mental, and emotional well-being will find “Intuitive Fasting” to be a valuable resource. The book offers practical advice and evidence-based research on the potential benefits of fasting and how to incorporate it into a personalized wellness plan.

  • Individuals interested in Intermittent Fasting Those who are curious about intermittent fasting or have experience with it will appreciate the insights and guidance provided in the book. Dr. Cole explores different fasting methods and helps readers navigate through the various approaches, empowering them to tailor their fasting practice to suit their specific goals and needs.

  • Intuitive Eating Advocates Readers who are drawn to intuitive eating principles will find “Intuitive Fasting” to be a compelling read. The book encourages individuals to listen to their bodies, understand their hunger cues, and make mindful eating choices. By combining intuitive eating with fasting, Dr. Cole presents a holistic approach to nourishment that resonates with those seeking a balanced and intuitive lifestyle.

  • Fans of Functional Medicine and Holistic Health The book will appeal to individuals interested in functional medicine and holistic approaches to health. Dr. Cole, a leading functional medicine practitioner, explores the interconnectedness of various aspects of health, including nutrition, emotional well-being, and stress management. Readers who appreciate a comprehensive and integrative approach to health will find “Intuitive Fasting” to be a valuable resource.

  • Individuals seeking a fresh perspective on fasting For those who have tried traditional fasting methods or are looking for a different approach, “Intuitive Fasting” offers a refreshing perspective. By combining fasting with intuition, Dr. Cole presents a balanced and personalized approach to fasting that encourages individuals to honor their bodies’ needs and listen to their inner wisdom.

In conclusion, “Intuitive Fasting” is recommended reading for individuals interested in optimizing their health through a practical and intuitive approach to fasting and eating. From health and wellness seekers, intermittent fasting enthusiasts to those interested in holistic health, this book offers valuable insights and guidance for individuals on their path towards a balanced and nourishing lifestyle.

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