I subscribe to IF and have been maintaining this eating protocol consistently since Jan of 2018. I’ve tested IF during an arduous special operations work-up cycle and throughout a combat deployment overseas. IF is NOT a diet, but an eating protocol This protocol is a long-term solution to keeping your eating habits in check and enabling you to reap the benefits of fasting. It requires you to fast between 14-18 hours a day and then eat between six and ten hours a three to five