About this session
Intermittent fasting is an umbrella term for eating patterns that deliberately create longer periods without food. The most familiar examples include time-restricted eating such as 12:12, 14:10, or 16:8, alongside approaches that substantially reduce food intake on selected days.
This session helps participants understand how these approaches differ and what current research actually tells us about them.
Some studies have found benefits for weight or metabolic measures in particular groups, while other randomized trials have found that time-restricted eating performs similarly to conventional calorie restriction rather than offering a unique advantage.
The group works through realistic situations including breakfast, late-night eating, early shifts, long meetings, exercise, social events, travel, hunger, hydration, caffeine, and what happens when an eating window becomes difficult to maintain.
The emphasis is on understanding the pattern rather than promoting fasting as something everyone should adopt.
Safety also matters.
Fasting can require additional clinical guidance for people using glucose-lowering medication because medication and food timing may need adjustment, and restrictive eating patterns can be inappropriate for some people with current or previous disordered eating.
What your people take away
- Understand the main forms of intermittent fasting and time-restricted eating
- Compare fasting claims with what current research actually shows
- Explore how eating windows interact with work schedules, sleep, exercise, and social life
- Build balanced meals when eating opportunities are compressed into a shorter period
- Recognize situations where fasting deserves additional professional guidance
- Decide whether a fasting pattern is practical and appropriate for their own circumstances
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What each length covers
30 minutes
30 Minutes — Key Points: Understand the Pattern Before Trying ItA focused 30-minute session on three key points from Understand the Pattern Before Trying It: compare the common fasting patterns, map an eating window onto a real day and test the big claims.
- Compare the common fasting patterns
- Map an eating window onto a real day
- Test the big claims
Covers 3 of 4 points in Understand the Pattern Before Trying It.
60 minutes
60 Minutes — Put Intermittent Fasting Under the MicroscopeParticipants compare common fasting schedules, examine popular claims, and work through what an eating window would actually look like across a normal working day.
- Module 1 — Understand the Pattern Before Trying It
- Live Q&A
Covers 1 of 4 parts: Understand the Pattern Before Trying It.
90 minutes
90 Minutes — Evidence, Eating Windows & Real Working DaysThe extended session adds meal composition, hunger, hydration, caffeine, exercise, work schedules, sleep, and situations where fasting may require clinical input.
- Module 1 — Understand the Pattern Before Trying It
- Module 2 — Make the Eating Window Nutritionally Useful
- Live Q&A
Covers 2 of 4 parts: Understand the Pattern Before Trying It and Make the Eating Window Nutritionally Useful.
3 hours
Covers 3 of 4 parts: Understand the Pattern Before Trying It, Make the Eating Window Nutritionally Useful and Make It Work Around Work & Life.
Full day
Half-Day — Build Your Intermittent Fasting Decision ToolkitParticipants work through all four modules using schedule mapping, evidence comparisons, meal-building activities, workplace situations, social scenarios, and personal decision-making.
- Module 1 — Understand the Pattern Before Trying It
- Module 2 — Make the Eating Window Nutritionally Useful
- Module 3 — Make It Work Around Work & Life
- Module 4 — Decide Whether Fasting Is Right for You
- Intermittent Fasting Pattern Guide
- Eating-Window Workday Map
- Fasting Claims Reality Check
- Personal Fasting Decision Plan
- Live Q&A
Covers all 4 parts.
Also available as a 4-week program, for change that lasts. Ask us about it.
What’s covered
Understand the Pattern Before Trying It
Every length- Compare the common fasting patternsSchedules such as 12:12, 14:10, 16:8, early time-restricted eating, later eating windows, and selected-day fasting approaches are compared side by side.
- Map an eating window onto a real dayA normal workday is used to test where breakfast, lunch, dinner, commuting, exercise, family meals, and sleep would actually sit within different windows.
- Test the big claimsWeight loss, insulin sensitivity, "metabolic switching," longevity, fat burning, and other popular fasting claims are examined against current evidence.
- Identify what fasting changesReducing the hours available for eating can change meal timing, snacking opportunities, overall intake, hunger patterns, and late-night eating.
Make the Eating Window Nutritionally Useful
90 minutes and longer- Build the first mealParticipants compare what happens when a fast is broken with a very small snack, a highly refined meal, or a more balanced combination containing protein, carbohydrate, vegetables or fruit, and other satisfying foods.
- Fit enough food into a shorter windowA compressed eating window can mean fewer opportunities to obtain protein, fiber, fruit, vegetables, calcium-rich foods, and other nutrients.
- Manage hunger & fullnessHunger before the eating window, large meals later in the day, and feeling overly full when trying to fit food into a short period are discussed through practical examples.
- Review drinks & caffeineWater, coffee, tea, sweetened drinks, milk-containing drinks, and other beverages are placed into the context of different fasting goals.
Make It Work Around Work & Life
3 hours and longer- Test it against the workdayEarly starts, rotating shifts, long meetings, customer-facing work, clinical work, field work, and remote work are used to test different eating windows.
- Plan for exerciseMorning training, lunchtime exercise, evening workouts, and physically demanding jobs are used to explore food timing around activity.
- Handle social foodTeam lunches, dinners, celebrations, travel, weekends, and family meals often sit outside a fixed eating window.
- Review sleep & late-night eatingThe relationship between evening meals, bedtime, early morning hunger, and sleep routines is mapped together.
Decide Whether Fasting Is Right for You
Full day only- Know when clinical input mattersFasting may require additional professional guidance for people using insulin, sulfonylureas, or other medications where altered food timing can affect hypoglycemia risk.
- Recognize when restriction is becoming unhelpfulWarning signs such as escalating food rules, anxiety around eating outside the window, compensatory restriction, binge-restrict cycles, or fasting becoming tied to guilt are discussed openly.
- Compare fasting with simpler changesIntermittent fasting is compared with alternatives such as reducing late-night grazing, creating more regular meals, improving meal quality, or changing snack habits.
- Build your personal decision planThe session ends with each participant deciding whether to continue exploring a fasting pattern, modify one they already use, or choose another approach altogether.
How booking works
- Book online. Create a free Workbliss profile, then pay with session credits, by card or by invoice.
- Pick a date. Choose a date at least 14 days ahead, or book now and set the date later.
- Choose your expert. Within 3 working days, we send you profiles of the experts available for your date.
- We deliver it. Your expert is briefed on your people and goals, then runs the session live online or at your site.
Questions about Understanding Intermittent Fasting
How long is Understanding Intermittent Fasting?
Understanding Intermittent Fasting runs as 30 minutes, 60 minutes, 90 minutes, 3 hours or full day. You choose the length when you book. A 30-minute session covers three key points from Understand the Pattern Before Trying It: compare the common fasting patterns, map an eating window onto a real day and test the big claims. A 60-minute session covers Understand the Pattern Before Trying It in full, with a live Q&A. A 90-minute session adds Make the Eating Window Nutritionally Useful. A 3-hour session adds Make It Work Around Work & Life. A full-day session adds Decide Whether Fasting Is Right for You. It is also available as a 4-week program.
Can Understanding Intermittent Fasting be delivered online or in person?
Yes, both. It runs live online, so every office can join at the same time, or in person at your site, in any country.
How do we book Understanding Intermittent Fasting?
Create a free Workbliss profile with your work email, then open Understanding Intermittent Fasting to see the price for each length and book it. You can pay with session credits, by card or by invoice, and choose a date at least 14 days ahead, or set it later.
Who leads the session?
A vetted Workbliss expert, briefed on your people, culture and goals before the session. After you book, we send you profiles of the experts available for your date within 3 working days, so you can choose who leads it.
Can it be tailored to our company?
Yes. Every session is shaped around your goals, your people and the benefits you already offer, and delivered by experts in your people’s languages.