17/7 Intermittent Fasting: Take the Challenge One Day at a Time

Ever miss a few days of something you committed to and start thinking about quitting altogether?

I’ve done that to myself. I can focus so much on the days I missed that I forget to appreciate the days I showed up.

Maybe you’ve completed 13 out of 14 days of movement. Maybe you’ve done five out of 17. If those five days are more than you were doing before, recognize that progress.

Be thankful for the days you did. Then give yourself another opportunity today.

That’s the mindset I want us to bring into stage two of the REAL High Performance challenge: 17/7 intermittent fasting—a 17-hour fasting period and a seven-hour eating window each day for 68 days. We’ll add that to the 17 minutes of daily movement we’re continuing throughout the full 85-day challenge.

There’s a clear target. There’s also room to keep working when your participation is imperfect.

What does a 17/7 schedule look like?

The schedule gives you seven hours each day to eat, followed by 17 hours without food or calorie-containing drinks.

Here are three possible windows:

Noon to 7 p.m. is probably the window I’d choose. That means finishing my food and calories by 7 p.m. and waiting until noon the following day to eat again.

This approach is commonly called time-restricted eating. An NIDDK discussion of intermittent fasting describes it as shortening the hours during which you eat each day, with water or calorie-free beverages such as black coffee during the fasting period.

Before you begin, here’s something I want to be clear about: I’m not a healthcare provider or your doctor. Get appropriate guidance about whether fasting and the movement commitment fit your health needs.

That matters especially if you take diabetes medications. The same NIDDK resource explains that people using insulin or sulfonylureas need medical supervision and possible medication adjustments when fasting. It also advises against fasting regimens for people with a history of eating disorders and identifies pregnancy as another situation where fasting may be inappropriate.

A challenge should fit your health needs.

Focus on today’s window

Sixty-eight days can feel like a lot when you picture all of them at once.

So bring your attention back to today.

If fasting is appropriate for you, choose your window and give the first day your attention. What time will you begin eating? What time will you finish?

There are plenty of days when I already eat within a seven- or eight-hour window. There are also plenty when I don’t. I’m participating in this work alongside you.

The opportunity is to practice a more consistent routine. Today gives us a place to start.

If seven hours feels unmanageable, keep working

The official stage-two target is a seven-hour eating window every day for 68 days. Following an eight- or nine-hour window is a modification, so it wouldn’t count as completing the full 17/7 requirement.

But I’d encourage you to consider an appropriate modification before giving up.

Maybe you currently eat as soon as you wake up and again right before bed. With your healthcare provider’s guidance, you might start by bringing those times closer together. Perhaps you move your first meal a little later or finish eating a little earlier.

Ask yourself: What am I willing and able to do consistently?

Keep the target clear. Give yourself credit for the work you actually do. Then take the next step.

Keep your 17 minutes of movement

Stage two builds on stage one.

We’re keeping the 17 minutes of daily movement throughout the entire 85-day challenge. Walking, stretching, and mobility work are examples of how that time might look.

If you already train hard for 30–45 minutes, consider using those 17 minutes for something gentler, such as walking or mobility work. It can be time you intentionally set aside for active recovery.

Choose movement that fits your abilities and the guidance you’ve received. The commitment is to keep showing up in a way you can appropriately sustain.

Give your morning a simple starting point

One routine I practice is drinking water before reaching for coffee.

I get my water, spend time reading or doing devotional work, and usually have my black coffee about an hour later. That’s my routine, and it gives my morning a clear sequence.

You can also think ahead about the meals inside your eating window. I encourage including whole-food protein at your main meals.

Start with the practical details: when you’ll eat, when you’ll move, and how those choices fit your day. Give yourself a plan you can follow.

Let your progress help you show up for others

I’m excited to practice this with more consistency. I also know that excitement alone won’t complete the next day’s commitment.

We have to do the reps.

Some days will go according to plan. Others may need an adjustment. When you miss a day, recognize it honestly and return to the next appropriate action.

Here’s your next step: once you’ve established that this approach is appropriate for you, write down tomorrow’s eating window and when you’ll get your 17 minutes of movement.

You don’t have to complete all 68 days today. You have today’s commitment in front of you.

Keep working toward becoming someone who can show up well for your family, your coworkers, and your community. That’s where this personal growth reaches beyond us.

One day at a time. One action at a time. Keep going.