I’ve converted intermittent fasting into the way I live. On the days I eat, I wait as long as I can before eating, which may only be 10:30 am or 1-3pm, depending on whether I’ve gone to the gym (10:30am) or not (later). Even if I eat “early” (10-10:30am), I then won’t eat until dinner, often 8 hours between meals.
For longer fasts, I’m trying to fast 36 hours a few times per week, and try to fast 3-5 days periodically, and with a week or so of “recovery” every once in a while, where I eat daily. I’ve done many 3+ day fasts (15?) and between 5-10, 4.5-5.5 day fasts. I went a year with fewer extended fasts, as I became very cold if I fasted more than 12 hours or so. That seems to have passed (was it the increased salt intake, summer, or both?), so I’m back to fasting longer. Over that year, I have DEXA scans, where I gained about 4 pounds of muscle and lost 6 pounds of fat. Since I’d like to lose another 20 pounds or so, I’m back to fasting longer, as these seem to be the only way I can make the fat loss faster, even eating keto/primarily meat.
Fasting is also freeing. Traveling? Don’t eat while traveling and not until you arrive. Go somewhere and all they have is carbs? Drink coffee/tea/water and skip the meal.