How's best to transition to intermittent fasting?

I can talk to how I did it. Like many of you, I was lied to my whole life by the government, big businesses, and teachers about how you always had to eat breakfast. It's the most important meal of the day, after all... Well it turns out that was a 1944 marketing campaign launched by Grape Nuts manufacturer General Foods to sell more cereal. It was a lie spread to sell me more shit. I also bought into the lies that it was "unhealthy" to skip meals, and that it was "healthier" to eat many small meals throughout the day. I bought into that because I was a child and trusted the perceived authorities around me. All these adults wouldn't lie to me! Surely they know what they are talking about! Turns out they were wrong. It doesn't even make sense when you get down into the science for how our bodies work. It takes energy to digest food. While digesting, that energy cannot be used for other things. Our parents were always quick to point out that we should not swim right after eating, but didn't connect the dots for why that was. If I was not fucking eating constantly throughout my day, I would not have to time shit... would I mom? It doesn't even make sense from a historical standpoint. So when I started to come around on that idea, I decided to completely change my eating habits.

To start, I replaced my breakfast with a protein fiber bar. That's a good easy first step. You are replacing a larger meal with a smaller one. In hindsight, I may have added some fat in, too. Protein, fiber, and fat keep you fuller longer than sugars and carbs do. After I got used to just eating a small fiber bar for breakfast, I move to the next step of cutting that out altogether. That can be hard for some, but you get used to it quickly if you stay the course. Then the next step was to focus on lunch. I started to move my lunches further back in the day. So I would stretch them out to 1-2pm. After I got used to that, I reduced the sizes of my lunch. Generally I focused on fat and protein for that. That kept me satiated. Eventually I got to the point where I was only having a meat and cheese stick at 2pm that was only like 200 calories. After that the next step was to cut that out, too. This phase was the hardest. I had to move my dinners earlier a bit, and I would stretch that eating window over a 4 hour time frame. After I got used to that, I decided to shorten my eating window and move it further back in the day. Now I generally eat all my calories within a 1-2 hour window of the day. Most days I am on 23/1. I no longer get hungry in the mornings or during the day. Sometimes I do get that feeling at like 2-3pm, but it subsides if I ignore it. I would have to force myself to eat breakfast these days. It just feels unnatural now. In a fasted state I am much happier, more alert, and mentally aware. If I do eat something during the day, I just feel sluggish afterwards. I never realized just how much all this eating was affecting me. Plus, the time! It's so much wasted time. I have to cook breakfast, eat it, then clean up. Then I have to decide on where to go for lunch, drive there, eat it, and drive back to the office. Then I come home and do it all again? It's madness! So much eating! Now I just eat at night and don't even think about it the rest of the day.

As for supplementation, you don't have to change a whole lot. I actually recently wrote a comment on this very thing.

https://www.reddit.com/r/NootropicsDepot/comments/fwoh89/ltheanine_tablet_and_fasting/fmpnxj4/