By: Michael Beiter

Q: What do I do when my workouts only take 30 minutes?

A: Fill the rest of your hour with aerobic or recovery work. Walking is one of the best things to do when it's nice outside. Stretching and foam rolling are also top-tier. The point is to carve out an hour for yourself to exercise daily and spend that hour in your gym or exercise facility working on your body, even if you’ve finished the prescribed workout already. Skip the extra work at your peril.

Q: What is the simplest way I can fast after overconsuming?

A: Start with 18 hours of no eating from your last calorie consumed. Sip on water or zero-calorie beverages until you break your fast. If you’re fasting to allow for digestion post-consumption, then you can consume a portion of your daily calories to come out of your two-day stretch even. Or, you can eat at your regular intake for the last six hours of the day. Either way, you will be eating more volume and at a greater frequency within your eating window this way.

Another option is to go for 24 hours fasting and resume your scheduled eating the following day.

Conversely, you can flip the fast to be proactive versus reactive. You could fast for 18 - 24 hours before your big intake. If your intake involves alcohol, be careful with this as the effects of any drug, be it alcohol, caffeine, etc., are exacerbated by your fast.