In November 2025, Rich Roll release a podcast about fasting. This compilation episode included an overview of why fasting works, how to fast, an additional details. But, what stood out was the importance of design.
Dr. Valter Longo spoke about the effectiveness of a 12/12 fast. That includes a twelve hour eating window and a twelve hour non-eating window.
Roll pushed back, asking is that enough non-eating time?
Yes, Longo explained, there are positive health effects but more importantly it’s easier to do.
Dr. Michael Greger said the same thing – only in reverse. Greger’s early advice was about a daily dozen set of foods people should eat. A dozen foods a day?
Inconceivable! Vizzini shouts.
That led to a lot of explaining by Greger. It’s aspirational. It’s a suggestion. It’s something to work towards.
Actions are based on frictions. How easy is something: to understand, to follow, to fit with my current worldview?
Better fits may not be perfect fits, but they’ll happen more.
The Waiter's Pad 