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I didn't say you would lose fat from fasting, I said the body would become more adept at burning it (thus the ketone bodies, etc.) - Because you're right, if you eat too much then IF isn't going to be enough help to lose weight.
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I don't understand what you're talking about? Fat-derived energy production is stimulated under fasted conditions.
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If you haven't been exercising then you should wait 48 hours before exercising the same muscle group. After 2-3 weeks you can lessen it to 24 hours. If you mean delayed onset muscle soreness, the only way to make that better is by consistently exercising. However, DOMS will only get worse if you don't give your muscles…
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Intermittent fasting "works" 100% depending on what you're trying to do. If you're trying to make your body more adept at burning fat then it's certainly the way to go. Personally, I tried it and couldn't stick to it since I absolutely hate the feeling of not (at least mostly) satiated. I prefer grazing.
