An Update on Intermittent Fasting with Brad Pilon

An Update on Intermittent Fasting

A few weeks back I was in New Brunswick with a bunch of fitness professionals.

One of the people at the fitness mastermind was Brad Pilon. 

Brad is well known for his research on intermittent fasting.

Before we ate lunch, Dan Go and I did a quick interview with him.


Rick Kaselj


I am over here in New Brunswick, Canada at a Fitness Mastermind meeting and one of the guys at the meeting is Brad Pilon.

Dan Go and I are going to ask Brad a couple of questions about what he does.

Rick Kaselj: Dan, I will get you to introduce yourself.

Dan Go: Hi, this is Dan Go from I am very glad to be talking with my friend right here whom I consider being the father when it comes to intermittent fasting.

Rick Kaselj: Brad, introduce yourself. Please give us a brief background of who you are.

Brad Pilon: My name is Brad Pilon. I wrote Eat Stop Eat in 2007. It’s been my baby ever since. Eat Stop Eat is my take on how you use fasting for overall health and weight loss and even on weight maintenance. I’ve been writing that thing for about 6 years now.

Rick Kaselj: Also your research was done in intermittent fast.

Brad Pilon: My undergrad work was in nutrition. I was studying to be a dietitian. When I finished school I went and worked in the supplement industry for 6 years in research and development. I got tired of working and went back to school.

I quit my job and went back to grad school with the plan of designing the perfect diet.

I started by saying “okay, let me look at fasting and see what’s wrong with it” and then I will build my awesome diet.

When I realized that a lot of what I thought I knew about fasting was wrong. I had to decide if I would continue with my personal beliefs on dieting or if I can change direction with this fasting thing and figure out how it affects the body.

Then Eat Stop Eat was born from that.

Dan Go: One thing I want to ask Brad is the fact of where exactly the vision of Eat Stop Eat is moving forward?

Brad Pilon: My vision for Eat Stop Eat is after the fad of fasting has come and gone is it’s a way for people to realize that it’s okay to take a break from eating.

You don’t have to eat when you are not hungry but at the same time even when you are hungry, you can eat if you want to. It is sort of regaining control of eating what you want to eat.

A lot of what we eat is based on attitude and norms. It’s a cultural responsibility and a social responsibility. Those people are not restricted by timing and social responsibility but they can control what, when, and where they eat.

Rick Kaselj: Then looking at the length of time that people shouldn’t eat, what length is best? Is it like 4 hours, 6 hours, 2 days, or 5 days?

Brad Pilon: My general rule is the more often that you do fasting the shorter the fast should be.

Here are my guidelines:

  • If you want to fast every day, 12 to 16 hours.
  • If you want to fast every other day, 16 to 20 hours.
  • If you want to fast twice a week, 20 to 24 hours.
  • If you want to fast here and there, 48 to 72 hours.

Fasting is stress on the body. Exercise is a stress on the body. Just like exercise, you need to recover from it. The same is true with fasting. Then after the fasting, you need to return to normal eating.

You will do a pattern interrupt, which is fasting, and then go back to normal eating……



Brad, is talking way too fast for me to type. You can watch the full interview here.

We interviewed in a sushi restaurant, just before they opened so you can hear the sushi chefs cutting up our lunch.

You may have to listen to the interview 2 or 3 times because of how fast Brad talks but there is great information that he shares.

Brad has just released an updated edition of his Eat Stop Eat program. If you would like more information on Brad’s Eat Stop Eat, you can check it out here.

Slim & Heal