Why AI Is Your Secret Weapon for Intermittent Fasting Success

What this post is about:

I’ve been intermittently fasting for nearly 7 years now. The concept is beautifully simple (don’t eat for x hours, then eat for x hours), but actually doing it? That’s where most people face-plant into a pizza at 10 PM on day three. The gap between understanding intermittent fasting and successfully living it is filled with a thousand tiny questions that pop up at the worst possible moments—like whether that splash of almond milk in your 6 AM coffee just torpedoed your entire fast, or why you feel like a zombie every afternoon while your coworker who does the same schedule is practically bouncing off the walls.

This is where AI becomes your unfairly helpful advantage. Think of it as having a patient, wildly knowledgeable intermittent fasting coach who never sleeps, never judges your 2 AM “is pickles a food group?” questions, and actually remembers that you work night shifts and have a standing Sunday brunch tradition with your mom. Unlike generic articles that tell you to “just do 16:8” without considering that your toddler wakes you at 5 AM demanding pancakes, AI can build a plan around your actual, messy, complicated life.

The real magic happens in the troubleshooting. When you hit that inevitable week where everything feels wrong—you’re starving during your fasting window, exhausted during workouts, or watching your progress stall despite doing “everything right”—AI can play detective. It asks the right questions, spots the patterns you’re missing (like how that 9 PM eating window might be wrecking your sleep, which is tanking your willpower), and suggests specific tweaks instead of making you start from scratch.

And perhaps best of all? AI helps you navigate the social minefield of intermittent fasting without becoming that person who derails every dinner conversation with unsolicited fasting talk. It gives you the scripts, the strategies, and the confidence to stick with your plan while still being, you know, fun at parties.

Whether you’re just curious about intermittent fasting or you’re three months in and wondering why it’s stopped working, the prompts below will help you get genuinely personalised guidance—the kind that actually accounts for your 7 AM meetings, your weakness for late-night snacking, and your very reasonable desire to not become weird about food.

How to use AI to make Intermittent Fasting Easier with Prompts

If you’ve never used AI before, you’ll be relieved to know that talking to AI is basically like texting with an extremely well-read friend who happens to have studied nutrition, psychology, meal planning, and your specific brand of chaos. You don’t need to know anything technical—if you can type a question into Google, you can use AI. The difference is that instead of getting a generic article written for “everyone,” you get answers tailored specifically to your situation.

The secret sauce is something called a “prompt,” which is just a fancy word for “the instructions you give the AI.” Think of it like ordering at a restaurant: the more specific you are about what you want, the better your meal turns out. Instead of just saying “help me with intermittent fasting” (which is like ordering “food”), a good prompt says “I work 12-hour night shifts, I’m trying the 16:8 method, and I’m struggling with hunger around 3 AM—what should I do?” See the difference? The AI now knows your schedule, your approach, and your exact problem, so it can give you advice that actually applies to your life, not some hypothetical person who works a perfect 9-to-5.

The prompts in this guide do all that hard work for you. Each one is pre-written with blanks for you to fill in—your work hours, your eating window, your goals, your concerns. You simply copy the prompt, swap in your personal details where it says [Insert Whatever], paste it into an AI tool like Claude or ChatGPT, and hit enter. What comes back is a personalised plan, strategy, or troubleshooting guide built around your actual circumstances.

And here’s the beautiful part: you can keep the conversation going. If the AI suggests something that won’t work for you, just say so. “Actually, I can’t meal prep on Sundays because that’s when I visit my parents” or “I hate eating breakfast, can we adjust this?” The AI will pivot and give you new options. It’s like having a coach who never gets frustrated when you need modifications, never runs out of patience when you ask follow-up questions, and genuinely wants to help you figure out what works for you instead of forcing you into someone else’s perfect plan.

Intermittent Fasting Prompts

① The IF Schedule Finder

How this helps: Matches you with the right intermittent fasting schedule based on your real life: work hours, sleep patterns, social commitments, and energy needs, so you don’t pick a plan that’s destined to fail.

The Prompt: Act as an intermittent fasting coach and lifestyle consultant.

I want to try intermittent fasting, but need a schedule that actually fits my life. Here’s my situation:

• My typical wake-up time: [Insert Time]
• My work schedule: [Insert Work Hours/Type]
• When I typically exercise: [Insert Exercise Time or “I don’t exercise”]
• My energy patterns: [Insert when you feel most/least hungry or energetic]
• Social/family meal commitments: [Insert any regular meals with others]
• Current eating pattern: [Insert current meal times]

Analyse my lifestyle and recommend the 2-3 best intermittent fasting protocols for me (like 16:8, 14:10, 5:2, etc.). For each option, explain why it suits my schedule, what my eating window would look like, and potential challenges I might face. Then help me choose the one most likely to succeed.

Ask me any questions you have.

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② The First Week Survival Guide

How this helps: Prepares you for the physical and mental challenges of starting intermittent fasting by creating a personalised day-by-day plan with specific strategies to handle hunger, energy dips, and common mistakes.

The Prompt: Act as an intermittent fasting mentor and wellness coach.

I’m starting intermittent fasting for the first time using the [Insert Fasting Protocol, e.g., “16:8 method”]. My eating window will be from [Insert Start Time] to [Insert End Time]. My main concerns about starting are: [Insert Concerns, e.g., “morning hunger,” “afternoon energy crashes,” “social pressure”].

Create a detailed 7-day survival guide for my first week. For each day, tell me:

• What physical sensations to expect and why they happen
• Specific strategies to manage hunger or discomfort during my fasting window
• What I can and cannot consume during fasting hours
• One common beginner mistake to avoid that day
• A mental reframe or motivation tip to stay on track

Include warning signs that intermittent fasting might not be right for me.

Ask me any questions you have.

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③ The Fasting-Window Meal Optimiser

How this helps: Ensures you’re eating the right foods in the right amounts during your eating window so you don’t accidentally undereat, overeat, or miss crucial nutrients that could sabotage your results.

The Prompt: Act as a registered dietitian specialising in intermittent fasting nutrition.

I’m doing [Insert Fasting Protocol] with an eating window from [Insert Start Time] to [Insert End Time]. My goals are: [Insert Goals, e.g., “weight loss,” “muscle maintenance,” “better energy”]. I am [Insert Height, Weight, Age, Activity Level]. My dietary restrictions are: [Insert Any Restrictions or “none”].

Design a sample 3-day meal plan that fits within my eating window and supports my goals. For each day, specify:

• Meal timing within my eating window and why this timing matters
• Complete meals with portion sizes
• Macro breakdown (protein/carbs/fats) and total calories
• Which nutrients I need to prioritise during intermittent fasting
• One strategic snack option if I struggle to fit enough food into my window

Also, warn me about nutritional pitfalls common with my specific fasting schedule.

Ask me any questions you have.

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④ The Exercise & Fasting Coordinator

How this helps: Solves the tricky puzzle of when to work out while fasting—whether to exercise fasted or fed, what to eat before/after, and how to maintain performance without breaking your fast at the wrong time.

The Prompt: Act as a fitness coach and intermittent fasting specialist.

I do [Insert Type of Exercise, e.g., “strength training,” “running,” “yoga”] for [Insert Duration] at [Insert Time of Day]. I’m following the [Insert Fasting Protocol] with an eating window from [Insert Start Time] to [Insert End Time]. My fitness goals are: [Insert Goals, e.g., “build muscle,” “lose fat,” “maintain endurance”].

Analyse whether my current workout timing conflicts with my fasting schedule. Then provide:

• The optimal time to exercise, given my fasting window and goals
• What (if anything) should I consume before and after workouts
• Whether I should adjust my eating window to better support my training
• How to fuel properly during my eating window on workout vs. rest days
• Warning signs that my fasting is hurting my performance

Be specific about timing down to the hour.

Ask me any questions you have.

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⑤ The Plateau Troubleshooter

How this helps: Diagnoses why your intermittent fasting has stopped working after initial success and provides specific adjustments to break through plateaus without abandoning the approach entirely.

The Prompt: Act as an intermittent fasting troubleshooting expert and metabolic health specialist.

I’ve been doing [Insert Fasting Protocol] for [Insert Duration, e.g., “3 months”] and initially [Insert Initial Results, e.g., “lost 10 pounds,” “had great energy”], but now I’ve hit a plateau. Currently:

• My eating window: [Insert Times]
• What I typically eat: [Insert General Description]
• My exercise routine: [Insert Routine or “none”]
• Sleep quality: [Insert Hours and Quality]
• Stress level: [Insert Level]
• What I drink during fasting: [Insert Beverages]

Investigate potential reasons my progress has stalled. Then provide:

• 3-5 specific adjustments I can test (like tweaking my fasting window, changing meal timing, or adjusting calories)
• Which adjustment to try first and why
• How long to test each change before evaluating
• Signs that I might need to take a break from intermittent fasting
• Whether I should consider a different fasting protocol

Ask me any questions you have.

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⑥ The Social Life Protector

How this helps: Creates strategies to maintain your intermittent fasting schedule during social events, family dinners, holidays, and travel without becoming isolated or constantly explaining yourself.

The Prompt: Act as a social psychology expert and intermittent fasting coach.

I’m doing [Insert Fasting Protocol] with an eating window from [Insert Start Time] to [Insert End Time]. I have these upcoming social challenges: [Insert Events, e.g., “weekly family dinners at 8pm,” “work lunches,” “friend’s wedding,” “vacation”]. I feel [Insert Feeling, e.g., “anxious about explaining it,” “pressured to eat outside my window,” “worried about seeming difficult”].

Create a personalised strategy guide that includes:

• How to adjust my fasting window temporarily for major events without derailing progress
• Specific phrases to explain my eating pattern without sounding preachy or awkward
• Decision criteria for when to be flexible vs. when to stick to my schedule
• How to handle pushy friends/family who pressure me to eat
• A “restaurant survival kit” of what to order during/outside my eating window
• How to get back on track after necessary deviations

Ask me any questions you have.

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AI In Action: Sarah’s Story

Sarah had tried approximately 847 diets (give or take, depending on how you count “I’ll start Monday”), so when her sister mentioned intermittent fasting, Sarah replied with her signature optimism:

“Sure. Why not. Let’s add another failure to the collection.”

But this time, her sister had a secret weapon—an AI prompt that promised to create a personalised fasting plan. Sarah was deeply skeptical. Her life was not “personalisable.” Her life was more… freestyle jazz.

She was a chaos muppet who ate breakfast at 12 PM, lunch at 4 PM, and something she generously referred to as dinner at 9:00 PM while wearing pajamas and watching reality TV that actively lowered her IQ.

Still, she humored her sister.

She copied the prompt, filled it in with perhaps too much honesty (“I have the willpower of a golden retriever in a tennis ball factory”), and hit enter.

What came back felt… personal.

The AI took one look at her schedule and basically said:

“Sarah. Babe. You’re already doing 10:14, but you’re eating garbage during your eating window.”

Excuse you??

Rude.
But devastatingly accurate.

The AI suggested she simply formalise the chaos: fast until 11 AM (easy—she hated breakfast), eat until 7 PM (manageable), and then close the kitchen.

It even pre-emptively dragged her biggest weakness:

“You will want to snack at 9 PM while watching The Bachelor. This is not hunger. This is habit. Drink sparkling water and text your sister instead.”

Sarah stared at the screen.

Who programmed this thing? An FBI agent?

Week one was… theatrical.

At 8:45 PM, Sarah would stand in front of her fridge, arms crossed, having full-blown arguments with an AI that was not even open on her phone.

“But what if I’m actually hungry?” she demanded of the refrigerator.

She could hear the AI’s voice in her head:

“You ate a burrito bowl 90 minutes ago, Sarah. You are bored and seeking dopamine.”

She would angrily crack open a sparkling water, slam the fridge shut, and text her sister an aggressive meme about intermittent fasting.

Her sister would reply:
“The AI warned you this would happen, didn’t it?”

By week three, something unsettling occurred.

Sarah had… energy.

She wasn’t face-planting into her desk at 2 PM anymore. Her jeans felt suspiciously cooperative. She even—and this was deeply alarming—started looking forward to her fasting window because she liked the mental clarity of not constantly negotiating with herself about snacks.

When a coworker asked how she’d lost weight, Sarah briefly considered explaining intermittent fasting, circadian rhythms, insulin sensitivity, metabolic flexibility…

Instead, she said:

“I let a robot bully me into changing my eating habits.”

The coworker blinked.

Sarah pulled up the AI chat and showed her the message from week two—after Sarah had asked if she could “just have a small cookie”:

“Sarah, we both know there is no such thing as a small cookie in your world. Drink your water. We’ve discussed this.”

“Wow,” the coworker said. “Your AI is mean.”

“My AI is effective,” Sarah replied, locking her phone and sipping her black coffee with the quiet confidence of a woman who had finally found a diet that understood her completely—chaos, golden retriever energy, emotional snacking, and all.

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More Generalised Prompts

With heartfelt thanks to Jonathan Mast, who taught me everything I know about prompting with his “The Perfect Prompt™” system.

① The Lifestyle Compatibility Auditor

How this helps: Determines if a specific diet plan actually fits your daily life and schedule to ensure long-term consistency.

The Prompt: Act as a behavioural psychologist and nutrition expert.

I am planning my weight loss strategy for 2026 and considering the [Insert Diet Name, e.g., Keto, Intermittent Fasting] approach. My daily schedule involves [Insert Daily Routine Details] and I typically have [Insert Amount of Time] available for cooking each day. My biggest trigger for breaking diets in the past has been [Insert Past Challenges].

Analyse the compatibility of this diet with my lifestyle. Identify potential friction points and suggest specific behavioural modifications I would need to make to succeed.

Ask me any questions you have.

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② The Budget-Friendly Nutrition Planner

How this helps: Saves money by calculating the financial impact of a new eating plan before you commit to buying expensive ingredients.

The Prompt:

Act as a frugal meal planning expert and nutritionist.

I want to lose weight in 2026 but need to stick to a weekly grocery budget of [Insert Budget Amount]. I am interested in trying [Insert Diet Plan]. I usually shop at [Insert Preferred Grocery Store].

Evaluate this diet plan based on my budget. List the “hidden costs” of this specific diet (like supplements or speciality ingredients) and provide a sample 3-day meal plan that fits both the diet rules and my financial constraints.

Ask me any questions you have.

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③ The Metabolic Goal Reverse-Engineer

How this helps: Delivers value by creating a mathematically sound roadmap from your end goal back to your starting point.

The Prompt:

Act as a sports nutritionist and metabolic physiology expert.

My 2026 New Year’s resolution is to reach a target weight of [Insert Goal Weight] by [Insert Target Date]. My current weight is [Insert Current Weight], and my activity level is [Insert Activity Level]. I prefer [Insert Food Preferences].

Reverse-engineer a nutritional strategy for me. Calculate the daily caloric and macronutrient deficits required to hit this goal realistically. Specific milestones I should hit each month to stay on track, rather than just giving me generic advice.

Ask me any questions you have.

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④ The “Sustainability Score” Calculator

How this helps: Saves time by filtering out fad diets that you are likely to quit after a few weeks.

The Prompt: Act as a long-term weight management consultant.

I am tired of yo-yo dieting and want a plan that lasts through all of 2026. I am looking at [Insert List of 2-3 Diets] as options. I absolutely refuse to give up [Insert Non-Negotiable Foods] and I often eat out at [Insert Frequency of Dining Out].

Rank these diets based on a “Sustainability Score” for my specific preferences. Explain which one is statistically most likely to result in permanent weight maintenance for someone with my profile, and why the others might fail.

Ask me any questions you have.

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⑤ The Dietary Restriction Navigator

How this helps: Delivers value by customising complex diet plans to accommodate allergies, intolerances, or ethical food choices.

The Prompt: Act as a clinical dietitian specialising in food sensitivities.

I need to lose weight but I have specific dietary restrictions: [Insert Allergies/Restrictions, e.g., Gluten-Free, Dairy-Free, Vegan]. I am interested in the health benefits of the [Insert Diet Name] but I know it typically relies heavily on foods I cannot eat.

Create a modified version of this diet plan that strictly adheres to my restrictions while preserving the metabolic benefits of the original diet. Suggest specific substitutions for the prohibited food groups.

Ask me any questions you have.

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⑥ The Meal Prep Efficiency Expert

How this helps: Saves time by adapting a diet plan specifically for someone who hates cooking every single night.

The Prompt: Act as a professional chef and efficiency expert.

I want to follow the [Insert Diet Name] for my 2026 weight loss resolution, but I only have time to cook on [Insert Days Available to Cook]. I need to prepare the majority of my meals in batches.

Review the standard protocols for this diet and restructure them into a “Batch Cook” system for me. Provide a prep list for Sunday that ensures I have compliant lunches and dinners for the entire work week without needing to cook daily.

Ask me any questions you have.

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⑦ The Social Life Survival Guide

How this helps: Helps you maintain your social life and relationships while sticking to your weight loss goals.

The Prompt: Act as a social strategy coach and nutritionist.

I am committed to losing weight using [Insert Diet Plan], but I have a very active social life. I frequently attend [Insert Types of Events, e.g., business dinners, weddings, happy hours].

Create a “Social Survival Strategy” for this specific diet. Give me exact scripts to use when ordering at restaurants to keep my meal compliant without being disruptive, and list 5 “safe” menu items I can find at almost any [Insert Cuisine Type] restaurant.

Ask me any questions you have.

Conclusion

These AI prompts are powerful tools—they’ll give you personalised plans, troubleshoot your plateaus, and talk you out of raiding the fridge at midnight with the patience of a saint. But here’s what AI can’t do: it can’t give you a break away from your regular life to truly reset your relationship with food, your body, and your habits. It can’t serve you delicious, nourishing meals while you overlook the stunning French countryside.

That’s where my Fast and Feast Weight Loss Retreat comes in.

Imagine spending a week where intermittent fasting isn’t something you’re white-knuckling through alone in your kitchen at 9 PM, but rather a practice you’re learning alongside from a medical doctor with 6 years’ experience of intermittent fasting herself. Where you’re not Googling “why am I so tired on day three” at 2 AM, but instead talking with an expert who can give you real-time guidance tailored to exactly what your body needs. Where the meals during your eating window are so thoughtfully prepared that you finally understand what “nourishing yourself” actually means beyond Instagram captions.

At my retreat, we combine the science of intermittent fasting with Camino de Santiago walks in the French countryside, and the kind of restorative rest that’s basically impossible to find in regular life (because your regular life includes laundry, emails, and that one person who always wants “just five minutes” of your time). You’ll leave with a sustainable intermittent fasting practice, actual tools for maintaining it when life gets chaotic, and—bonus—you might actually like yourself a little more.

The AI prompts above will absolutely help you get started or get unstuck. But if you’re ready to invest in yourself with the kind of immersive, transformative experience that creates lasting change?

Join me at one of my private one-on-one Fast and Feast Weight Loss Retreats and discover what happens when you combine intermittent fasting with genuine rest, expert guidance, and a retreat that’s entirely about you.

Because you deserve more than just a good prompt. You deserve a real breakthrough.