The Fasted Rebels Journal

How to Break an Intermittent Fast Without Ruining Your Results
You've made it through 16 hours. The fast is done. Now comes the part most people get wrong: what you eat first matters more than anything else you do during the fast.The Worst Way to Break a FastA high-carb meal. Orange juice, cereal, toast, a bagel — anything that spikes insulin rapidly after a period of low insulin will cause an outsized response. The higher the spike, the harder the crash. You'll undo hours of metabolic work in one meal.The Best Way to Break a FastLead with protein. 30-40g of... Read more...
La créatine pour les femmes — Jeûne intermittent et créatine, tout ce que tu dois savoir
La créatine a un problème de marketing. Pendant des décennies, elle a été positionnée comme un supplément pour les culturistes masculins. Résultat : la plupart des femmes l'ignorent ou l'évitent activement. C'est une erreur — et la recherche est claire là-dessus.Ce que la recherche dit vraiment sur les femmes et la créatineLes femmes ont naturellement des réserves de créatine inférieures à celles des hommes — environ 70-80% des niveaux masculins. Cela signifie que les femmes ont en fait plus à gagner de la supplémentation en créatine, pas moins. Les études... Read more...
Creatine for Women: Everything You Need to Know About Fasting + Creatine
Creatine has a marketing problem. For decades it was positioned as a supplement for male bodybuilders. As a result, most women either don't know it exists or actively avoid it. That's a mistake — and the research is clear on this.What the Research Actually Says About Women and CreatineWomen have naturally lower creatine stores than men — approximately 70-80% of male levels. This means women actually have more to gain from creatine supplementation, not less. Studies show women who supplement creatine see improvements in strength, lean muscle mass, cognitive function,... Read more...
Jeûne intermittent au Québec — Ce que personne ne te dit
Le jeûne intermittent explose au Québec. Des milliers de Québécois ont adopté le 16:8, le 18:6 ou même le jeûne de 24 heures comme outil de santé principal. Mais il y a quelque chose que la plupart des ressources — en anglais comme en français — ne mentionnent pas.Le problème unique de notre alimentation québécoiseNotre cuisine est délicieuse. Elle est aussi particulièrement riche en sodium, en glucides raffinés et en sucres cachés. Quand tu commences à jeûner après des années de poutine, de tourtière et de pain tranché, ton corps... Read more...
5 Signs Your Body Needs More Electrolytes During Fasting
Most people blame fasting when they feel terrible. Headaches, fatigue, brain fog, muscle cramps. They think it's their body telling them to eat. It's not. It's their body telling them they're low on electrolytes.Here are the 5 signs — and what to do about each one.Sign 1: Headaches During Your FastThe most common complaint. Low sodium causes your blood vessels to dilate and triggers headache. If you're waking up with headaches on fasting days, you need sodium — not food. Add 500-1000mg of sodium (salt or an electrolyte supplement) and... Read more...
16:8 Intermittent Fasting: The Complete Beginner's Protocol
The 16:8 method is the most popular intermittent fasting protocol for a reason: it works, it's sustainable, and it fits real life. Fast for 16 hours. Eat in an 8-hour window. That's it.But knowing the basics isn't enough. Here's everything you need to actually make it work.How 16:8 WorksMost people skip breakfast and eat from noon to 8pm. You fast from 8pm to noon the next day — 16 hours, most of it spent sleeping. It's the most accessible fast you can do.What to Expect Week by WeekWeek 1: Hunger... Read more...
Le guide du débutant pour le jeûne intermittent — Tout ce que tu dois savoir
Le jeûne intermittent n'est pas un régime. C'est un horaire. Tu ne changes pas ce que tu manges — tu changes quand tu manges. Et ce simple changement a des effets profonds sur ton corps, ta concentration et ton énergie.Les basesLa méthode la plus populaire est le 16:8 — jeûner pendant 16 heures, manger dans une fenêtre de 8 heures. La plupart des gens sautent le déjeuner, mangent de midi à 20h, et jeûnent pendant la nuit.Ton corps passe les 12 premières heures à brûler le glycogène (glucides stockés). Après... Read more...
Intermittent Fasting for Beginners: The Only Guide You Need
Intermittent fasting is not a diet. It's a schedule. You're not changing what you eat — you're changing when you eat. And that simple shift has profound effects on your body, your focus, and your energy.The BasicsThe most popular method is 16:8 — fast for 16 hours, eat within an 8-hour window. Most people skip breakfast, eat from noon to 8pm, and fast overnight.Your body spends the first 12 hours burning through glycogen (stored carbs). After that, it switches to burning fat for fuel. That's the zone you're targeting.What Happens... Read more...
The Electrolyte Problem Nobody Talks About When Fasting
Hour 14. Unfocused. Headache. Energy tanking. That's not willpower failing — that's electrolyte depletion. Completely preventable.Why Fasting Depletes ElectrolytesWhen insulin drops, kidneys excrete more sodium. Sodium pulls water. Potassium and magnesium follow. The three electrolytes your body needs most — gone fast.The Three That Matter Sodium — low sodium causes the classic 'fasting symptoms': brain fog, headaches, fatigue Potassium — maintains cellular hydration and heart rhythm Magnesium — involved in 300+ enzymatic reactions. Most people are deficient before they even start fasting The Rebel StandardZero sugar. Zero calories. Real doses... Read more...
Creatine and Fasting: The Science You Need to Know
500+ peer-reviewed studies on creatine. And most people who fast avoid it — because they think it'll break their fast. It won't. Here's the science.What Creatine DoesCreatine is stored as phosphocreatine in your muscles. During high-intensity activity, it rapidly regenerates ATP — your primary energy currency. More creatine = more ATP = better performance and faster recovery.Does It Break a Fast?No. Creatine monohydrate has zero calories and causes zero insulin response. Your fast stays intact. The benefits don't: Muscle preservation — critical during caloric restriction Cognitive function — your brain... Read more...
Why Most Supplements Break Your Fast (And What to Do Instead)
You're 12 hours in. You reach for your supplement — and you've just broken your fast without knowing it. This happens more than you think. Most supplements are loaded with ingredients that trigger an insulin response and pull you right out of a fasted state.What Breaks a Fast? Sugar and certain sweeteners — maltodextrin spikes insulin even at zero calories BCAAs — amino acids are insulinogenic, full stop Proprietary blends with fillers — you don't know what's in them What Doesn't Creatine Monohydrate — zero calories, zero insulin response, preserves... Read more...