Nutrition

Intermittent Fasting

Fast Smarter: A Science-Backed Introduction to Intermittent Fasting

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

This course surveys the most researched intermittent fasting protocols — 16:8, 5:2, and alternate-day fasting — and explains the physiological shifts (insulin suppression, glycogen depletion, ketone production, autophagy induction) that underlie reported benefits. You will learn how to choose the right protocol for your lifestyle, handle common challenges like hunger, fatigue, and social eating, and adjust variables to match your health and body-composition goals. Note: this course is general education and does not constitute medical advice; consult a qualified health professional before making significant dietary changes, especially if you have a medical condition.

Curriculum

Module 1: The Science of Fasting3 lessons

Fed vs. Fasted State: What Changes and WhenPreview45m
Hormones Beyond Insulin: GH, Cortisol, and Ghrelin🔒45m
Autophagy, Cellular Repair, and the Evidence Base🔒45m

Module 2: The Three Major Protocols3 lessons

16:8 Time-Restricted Eating: The Most Accessible Protocol🔒45m
5:2 Protocol: Two Modified Fasting Days Per Week🔒45m
Alternate-Day Fasting and Extended Protocols🔒45m

Module 3: Starting Your Fasting Practice3 lessons

The Two-Week Onramp: Gradual Window Compression🔒45m
What to Eat in Your Eating Window🔒45m
Exercise and Fasting: Timing, Performance, and Recovery🔒45m

Module 4: Troubleshooting, Personalisation, and Long-Term Adherence3 lessons

Common Problems and Evidence-Based Fixes🔒45m
Personalising Your Protocol: Gender, Age, and Training Goals🔒45m
Measuring Progress and Building Long-Term Habits🔒45m