Flexible Fasting:
A 3-Week, Practitioner-Led Reset for Your Gut, Energy and Metabolism
A clinically grounded introduction to intermittent fasting — a powerful tool for digestive rest, healthier insulin levels and better metabolic flexibility. Three levels, your pace, no pushing.
★ 3 weeks, self-paced ★ 7-day money-back guarantee
YOU'RE NOT WRONG TO BE CONFUSED
Fasting advice is everywhere. Most of it sounds like punishment.
Open any podcast, Instagram feed or health blog right now and intermittent fasting is everywhere. One expert tells you 20 hours or nothing. Another says breakfast is sacred. Someone’s cousin is doing a 5-day dry fast and “never felt better.”
No wonder most people either freeze — or jump in at a level that’s far too much for where their body is at.
If you’ve tried fasting before and it ended with raging hunger, low energy, a gut flare or a general sense of “this is not for me” — the problem wasn’t you. It was the protocol.
And if you’ve been told fasting might support your gut, your insulin or your energy but you’re nervous it’ll backfire — that caution is fair. Most fasting information online isn’t written with sensitive bodies in mind.
There’s a gentler, more flexible way to do this. And it works.
From the desk of Nutritionist, Lisa Snowdon
The Shift
Fasting isn't about restriction. It's about giving your body a break.
Flexible Fasting is a 3-week, self-paced program built around one simple idea: when you give your digestive system structured periods of rest, your body gets to do the work it can't do while it's constantly processing food.
Shorter, consistent fasting windows — 12 to 16 hours for most people — are where the real gut and metabolic benefits show up. No extremes. No grinding through hunger. No rigid rules.
Digestive Rest
Your gut stops working for hours at a time. For anyone with IBS, SIBO, bloating or sluggish digestion, this is where the first wins often show up.
Healthier Insulin Response
When you stop grazing, your insulin gets a chance to come down properly between meals. Evidence suggests this may help with steady energy, fewer cravings, and long-term metabolic health.
A Cellular Spring Clean
Fasting switches on a process called autophagy — your body's way of clearing out old, damaged cells and recycling what's useful. Think of it as your cells cleaning house.
Metabolic Flexibility
Your body remembers how to switch between using food and stored fuel. For most people, that means more stable energy, fewer afternoon crashes, and a steadier mood.
None of this requires extreme windows. The longest fast I support in this program is 36 hours — and only at the advanced level. Everything else works with windows you can build into a normal life.
Informed by the clinical work of Dr Datis Kharrazian, Dr Mindy Pelz and Ben Azadi — and grounded in what I've seen with my clients over 16 years in practice.
That said — this isn't for everyone. Here's who it's built for.
Who It's For
Is Flexible Fasting right for you?
This program isn't for everyone — and it's not designed to be. Here's how to know if it's a fit for where you're at right now.
✓ This is for you if…
- You're curious about intermittent fasting but don't know where to start
- You've tried fasting before and found it too rigid, too extreme, or just not right for your body
- You're an existing gut health client looking for the next step after your gut repair work
- You're an existing metabolism client wanting to take energy and metabolic flexibility further
- You want to give your digestive system structured rest without overhauling your whole life
- You want clinically grounded guidance, not generic internet advice
- You're ready for a self-paced program with built-in support (Live Q&A call in the first 2 weeks)
This may not be the right fit if…
- You're pregnant, breastfeeding, or trying to conceive — book a 1:1 instead so we can keep your nutrition focused on supporting your body through this stage
- You have a current or past eating disorder — fasting can trigger old patterns, and 1:1 support is a safer place to start
- You're managing type 1 diabetes or taking insulin or blood sugar medication — you need direct GP and practitioner guidance, not a self-paced program
- You're in an acutely stressed or unwell phase — recovery from illness, major life event, or surgery deserves a different approach
- You're under 18
- You're looking for a fast weight-loss hack — that's not what this is
If any of the items on the right apply to you, please don’t enrol — book a 1:1 with me instead and we’ll find the right path for you.
Sound like a fit? Doors are open.
THE 3 LEVELS
Three levels. Your pace. No pushing.
Flexible Fasting is built around three levels so you can start exactly where your body is at — and move up only when (and if) you’re ready. Most people see meaningful results at Level 1. A few choose to go further.
Level 1 - Beginner
12:12 fasting window
The easy start. A 12-hour overnight fast with a 12-hour eating window — often simply finishing dinner by 7pm and waiting until 7am to eat again.
Gentle and sustainable for almost anyone, including sensitive guts. This is where the first signs of digestive rest, steadier energy and better sleep often show up.
Level 2 - Intermediate
14:10 or 16:8 window
For those who’ve done 12:12 comfortably and are ready to extend the overnight fast a little further. Often this looks like finishing dinner at 7pm and having breakfast around 9 or 11am.
Evidence suggests this is where many of the metabolic and insulin benefits begin to deepen. Still very workable around family, work and real life.
Level 3 - Advanced
16:8 or 18:6 window
For those with established intermittent fasting experience who want to explore longer windows — up to a maximum of 36 hours, used occasionally and mindfully, not daily.
Not “better” than Level 1 — just where some bodies naturally want to go after laying the foundation. Always optional, never required.
Not sure which level is yours?
Start at Level 1. Always. You can move up whenever you’re ready — or stay at Level 1 the whole three weeks and still see real benefits. There’s no prize for fasting longer.
The point isn’t how long you fast. It’s how consistently and how kindly you fast.
The longest fast supported in this program is 36 hours, at Level 3 only. If you’re on medication, managing a chronic condition, or unsure whether fasting is safe for you, please check with your GP or book a 1:1 with me before starting.
What's Included
Your 3-week roadmap — clinically grounded,
self-paced, and built for real life.
Each week builds on the last. You can move through at your own pace, re-watch anything you need, and come to the Live Q&A with your specific questions along the way.
Week 1 - Foundations
- The what, why and how of intermittent fasting
- Choosing your starting level (daily target of 12:12 then extended fasting twice a week)
- Setting up your fasting window around your life
- What to eat (and avoid) in your eating window
- Hydration, electrolytes and the most common Week 1 speedbumps
Week 2 - Finding Your Rhythm
- Troubleshooting hunger, energy dips and sleep changes
- Gut-friendly fasting — tips for IBS, SIBO and reflux
- Fasting around work, family and social life
- Whether (and when) to extend your fasting window
- Considerations for women — cycles, perimenopause and menopause
Week 3 - Building It In For Good
- Going longer (Level 3, up to 36 hours) — if and when it’s right for you
- How to break a longer fast properly
- Designing your ongoing weekly rhythm
- Signs to pull back, take a break, or stop
- Where to from here — fasting as a lifelong reset tool
Plus — included with every enrolment
Everything you need to actually do this
Live Q&A call with Lisa
One live Zoom call. Bring your questions, your roadblocks, or just listen in. Replay provided if you can’t make it live.
Downloadable guides & trackers
A simple fasting tracker, eating-window cheat sheet, and “what to eat in your window” guide — all practical, no fluff.
16 years of clinical experience
This isn’t repackaged internet advice. Every module is informed by what I’ve seen work (and not work) with real clients in practice.
Short, digestible lessons
Bite-sized videos and audio lessons you can fit into school runs, commutes or a lunch break. No 90-minute masterclasses.
Ongoing access
Come back to the material any time — especially useful when life shifts and your fasting rhythm needs to adapt.
7-day money-back guarantee
Take a look inside. If it’s not the right fit within 7 days, email us for a full refund. No hard feelings.
A full 3-week practitioner-led program, guides and ongoing access —
all for $197
7-day money-back guarantee
Meet Your Practitioner
Who am I to be telling you all this?
My name is Lisa Snowdon and I’m a clinical nutritionist and functional medicine practitioner specialising in IBS support, SIBO treatment, digestive health and sustainable weight loss.
Over the last 16 years I’ve worked with hundreds of clients — and in the last few years, more and more of them have arrived at our sessions asking the same question:
“Should I be doing intermittent fasting? And if so, how?”
Here’s what I’ve learnt…
The people who get the best results from fasting aren’t the ones going hardest. They’re the ones who start gently, listen to their body, and build fasting into their life in a way that’s actually sustainable.
That’s exactly how Flexible Fasting is designed — informed by the clinical work of practitioners like Dr Datis Kharrazian, Dr Mindy Pelz and Ben Azadi, and grounded in what I’ve seen work (and not work) with real clients over 16 years in practice.
No extremes. No punishment. Just a clear, clinically grounded path to using fasting as a gentle reset tool for your gut, your energy, and your metabolism.
REAL RESULTS
What clients say about working with Lisa
Verified Google reviews from clients in my IBS, SIBO and metabolism programs.
Flexible Fasting is brand new — these reviews reflect my broader work with clients over the last 16 years.
★★★★★
Working with Lisa was the best decision I made this year. Before working with Lisa I had no energy and was really struggling health wise. I was sceptical that changing my diet would change my energy levels but I was willing to try anything.
I couldn’t believe how quickly my energy and mood improved. After 3 months working together I am like a new woman.
“I HAVE ENERGY again — and as a bonus I also lost 6.5kg!”
I recommend Lisa to anyone who wants to feel healthy, improve their energy & well-being and learn how to make great food choices.
— Meaghan S., Google Review
★★★★★
With her easy-to-follow diet plan, I no longer experienced hunger between meals. Lisa was instrumental in helping me lose weight and get my energy back. Not only knowledgeable but also easy to talk to.
Fiona A.
★★★★★
So grateful to find Lisa after 10+ years of suffering from gut issues. Treating my gut issues has also improved my skin, energy, attentiveness and overall mental health.
Christine R.
★★★★★
Lisa tailored her program based on my symptoms and progress. She’s very knowledgeable and prompt with her responses. Lisa gave me hope that I could finally live with more food freedom.
Suzanna P.
Individual results vary. Testimonials reflect each client’s experience at the time given and are not a guarantee of outcome.
FAQ
What people ask before enrolling
Click any question to expand the answer. If yours isn’t here, email me — I answer every question personally.
Most people are surprised by how quickly hunger settles once they find the right fasting window for their body. True hunger comes in waves — it builds, then passes. What we often call hunger is frequently habit or blood sugar instability, both of which tend to ease within the first week.
We start everyone at Level 1 (12:12) precisely so your body can adapt gently, not white-knuckle through it. As one client put it: “With her easy-to-follow plan, I no longer experienced hunger between meals.” — Fiona A.
Yes — water, herbal tea, and black coffee or tea (no milk, no sugar, no sweetener) are fine during your fasting window and won’t break a fast in any meaningful way.
We cover exactly what does and doesn’t break a fast in Week 1, along with why it matters.
For many people with IBS or well-managed SIBO, short fasting windows (12:12 to 14:10) can actually be helpful — they give your small intestine longer gaps between meals, which evidence suggests supports migrating motor complex activity and overall gut motility.
That said, fasting isn’t right for every gut. Week 2 covers gut-friendly fasting specifically. If you’re in an acute flare or mid-treatment for SIBO, please book a 1:1 instead so we can tailor this to where you are.
No — and that’s deliberate. Flexible Fasting is designed for gut health, energy and metabolic flexibility. Some people lose weight as a by-product, but that’s not the primary aim.
If sustainable weight loss is your main goal, my 1:1 metabolism work is a better fit. Book a discovery call and we’ll talk through what suits you.
It depends on the medication. Anything that needs to be taken with food — or that affects blood sugar, blood pressure or thyroid function — needs to be timed around your eating window, and sometimes fasting isn’t appropriate at all.
Please check with your GP before starting, especially if you’re on insulin, blood sugar, blood pressure or thyroid medication. If you’re unsure, book a 1:1 with me first.
Often yes — with a gentler approach. Hormonal transitions change how your body responds to fasting, and pushing too hard can backfire (sleep disruption, cortisol spikes, mood changes).
Level 1 is where most peri- and menopausal women land, with the occasional experiment with Level 2. Week 2 covers this specifically.
There’s excellent fasting information online. There’s also a lot of extreme, one-size-fits-all advice that isn’t written with sensitive bodies, gut issues, or women in mind.
What you’re paying for here is the curation and the clinical lens: 16 years of practitioner experience filtering what actually works, what to skip, and how to adapt it for your body. Plus a live Q&A, structured 3-week pacing, and the ability to ask a qualified practitioner your specific questions.
The replay will be available afterwards. You can also submit questions ahead of time and I’ll answer them on the call, so nothing gets missed.
There's also a group chat included as part of the program so you can ask any question there.
You’ll have ongoing access — come back to the material whenever life shifts and your fasting rhythm needs to adapt. As one client said: “It’s a program I can go back to any time I feel I need to.” — Ann H.
That’s exactly what the 7-day money-back guarantee is for. If within the first 7 days you decide this isn’t the right fit, email us and we’ll refund you in full. No questions, no hassle.
Still have a question? Email me at [email protected] — I read and reply to every one.
READY TO START?
Your 3-week reset
A gentler, smarter way to use intermittent fasting — for your gut, your energy and your metabolism. No extremes. No punishment. Just a clear, practitioner-led plan.
FLEXIBLE FASTING
3-week practitioner-led program
$197
AUD
3 weeks of structured, self-paced lessons
Chat function for any questions
Downloadable tracker and cheat sheets
Three flexible levels — choose your pace
Ongoing access — come back anytime
7-day money-back guarantee
Secure checkout · Payment via Practice Better Platform · Instant access on enrolment
Your 7-day money-back guarantee
Take a look inside. Watch the first week. See how your body feels. If within 7 days you decide Flexible Fasting isn’t the right fit for you, email me and I’ll refund you in full — no questions, no awkwardness.
★★★★★
“This program was life changing — well worth the money and the effort.”
— Gill S. Google Review
Still on the fence? That’s fair. Email me before you decide — I’ll tell you honestly whether I think this is a good fit for where you’re at.