However you feel. Intermittent fasting is easier to get into and I think it is a great habit to cultivate. Reduce your daily eating window down less and less. Maybe start with 12 hours on and off. Then reduce the eating window down to 10 hours. Then eventually you can do one meal a day if that feels right. It's important not to eat or consume drinks with calories outside that window or it throws it off.

As far as longer fasts go, Fasting for a full 24 hours might be challenging but it's a good challenging. then next time maybe you can do 48 hours. Maybe one day a week, you take off from consuming foods. I wouldn't go straight into a 7 day fast. Let your body and mind adjust. Eventually we can enjoy the feeling of being empty. But if we haven't don't it before, it's super challenging.

When we break a fast, we will find that we don't crave things the same way anymore. We will automatically make better decisions. It takes a lot of time to recalibrate and balance our systems out. And everyone is different. Only you can feel what is best for you.

I am not great at communicating the science of it all. But I feel like it's a great tool to restore health. There are a lot of great resources on YouTube.

This guy has a lot of great content that does a good job connecting the science to the more spiritual aspects of it.