tamhonkhoe.comCourses · Body · Course TT3 · Not started
Optional eating disciplines: plant-based eating and 16:8
For healthy adults only, with a list of people who should not do this.
Planned outline. These lessons are not published yet. Lesson titles and passages may change during writing and review.
| For | Adults learning on their own |
|---|---|
| Length | 4 weeks · Fits daily life |
| Level | 4 |
| Status | Not started |
| Publishing | Drafted internally first |
| Expected | After review by a dietitian |
Plan: 4 weeks
| Week | Lesson | Passages |
|---|---|---|
| 1 | Who should not do this | – |
| 2 | Plant-based eating as a discipline | – |
| 3 | The 16:8 eating window | – |
| 4 | Listening to the body and stopping | – |
What science finds
- 99 randomised trials: intermittent fasting gives weight loss similar to daily calorie restriction; no extra benefit for blood sugar. (Semnani-Azad et al. 2025, BMJ 389:e082007)
- 13 observational studies: mixed results on vegetarian diets and mood. This is a correlation; science has not shown that a vegetarian diet improves mood. (Iguacel et al. 2021, Nutrition Reviews 79(4) · source)
Limits, honestly
Not for: pregnant or breastfeeding women; children and teenagers; people with diabetes on medication; anyone with a past eating disorder. Ask a doctor first. Intermittent fasting is not magic.
Stop practising if
Stop or shorten practice and talk to a professional if you notice: rising anxiety or panic; low mood that lingers; feeling that you or the world is ‘not real’; flooding memories of trauma; several nights of poor sleep; hearing or seeing things others do not; thoughts of harming yourself. People with a history of psychosis, bipolar disorder or severe PTSD should ask a doctor before practising more than 20 minutes a day.