The Secrets to Intermittent Fasting:
How You Can Stay Healthy, Slow Down the Aging Process, and Have a Lot of Energy
By Malik Johnson
©Copyright 2016 WE CANT BE BEAT LLC
we’ll be looking at the 5:2 fast, the 24 hour Eat Stop Eat Fast
and the Warrior fast
Table of Contents
Chapter 1: An Introduction To Intermittent Fasting:
Chapter 2: The History of Intermittent Fasting: An Ancient Cure That Still Works Today!
Chapter 3: The Classic 5:2 Fast—Eat What You Want For Most Of Your Week And Still See Amazing Results!
Chapter 4: The 24 Hour Fast: “Eat Stop Eat” Your Way To A Better Body, With As Little As One Fast Day!
Chapter 5: The Warrior Fast: Eat Like An Ancient Warrior For An Unbeatable Body And Brain!
Chapter 6: 16/8:The Secret to Unstoppable Weight Loss, Incredible Health And Intense Energy
Chapter 7: Intermittent Fasting—Kiss Diabetes and Blood Glucose Disorders Goodbye!
Chapter 8: The Brain Boost—How Intermittent Fasting Can Help You Improve Your Memory, Think More Clearly, and Protect Your
Brain From Disease And Depression
Chapter 9: Intermittent Fasting: Nature’s Secret To Turning Back The Clock And Aging Backwards!
Chapter 10:The Intermittent Fasting and Exercise Connection: Double Your Weight Loss, Enhance Anti-Aging, Fight Disease, and Sharpen Your Mind With These Simple Tips!
Conclusion: The Takeaway
Recipe Index
Chapter 1: An Introduction To Intermittent
Fasting:
Are you like millions of people out there who’ve tried numerous diets and wellness plans, from
low-calorie, to low-fat and high-carb, from extreme calorie restriction, to eating 6 frequent
meals, and found that despite all of the promises and the supposed “evidence”, each one was
just as ineffective as the last?
Like many people, you’re probably sick of all the hype. The last thing you want to put your time
and energy into is yet another diet! If so, that’s great, because what I’m about to share with
you is not a diet. It’s not some brand new invention of the fitness world and it’s not another
new health fad based on crazy, unfounded claims. Instead, it’s a secret to weight loss, health,
youth, vitality, and longevity that is rooted in ancient knowledge of the way our bodies heal,
repair, and rejuvenate themselves.
This secret was known and used by the great figures of the past, from the ancient Greek
physician Hippocrates, to the warriors of Sparta and beyond. It’s called intermittent fasting,
and it will totally revolutionize the way you live, look, feel, and think!
While it has long been forgotten, it has recently been rediscovered and is quickly becoming one
of the most popular ways to burn fat, boost your mind, heal your body, fight depression, and
give yourself the gift of longevity.
First things first: What exactly is intermittent fasting? Intermittent fasting (or IF) is basically a
term for a way to lose weight, improve your health, mind, mood, and longevity, by regularly
cycling between periods of fasting and periods of non-fasting (often called “feeding”). People
often confuse intermittent fasting with calorie restriction diets but while IF gives you all of the
health and weight loss benefits of calorie restriction, it does so without saddling you with the
enormous cravings, crippling fatigue, and constant calorie counting that are part of the calorie
restriction way of eating.
Another thing that sets IF apart from other nutrition plans is that is quite simply NOT a diet at
all. Diets are tough to stick to, physically, mentally, and emotionally grueling, and very often
quite boring, limited, and restrictive. IF is the exact opposite—while you have to dramatically
cut your caloric intake, it’s only for a very short period of time. The rest of the time, you can
really eat as you normally do, without worrying about measuring grams, calories, and portions.
IF is different because it is a natural way of living for the human body. We’ve always gone
through periods of abundant food supply, often followed by times where food was scarcer, so
our bodies are already pros at cycling between fasting and eating. Occasionally going extended
periods without taking in any calories is not only an ability that our bodies were made with, it
turns out it’s also a fantastic mechanism for achieving everything from weight loss to a longer
life.
Fasting Is Not Unfamiliar Territory: Did you know that you’re already a seasoned faster? You
may not realize it but every time you head to bed, you’re practicing intermittent fasting, simply
by going to sleep!
Every minute from the last meal you eat at night all the way up until your first meal of the next
day makes up a long stretch of time in which you are not eating—basically this is your fasting
period. The stretch of time from your first meal all the way up until the last meal you eat that
day makes up your feeding period. This is a perfect example of the principles of intermittent
fasting. So if you usually eat your dinner at about 9 PM and you don’t eat anything else until
breakfast at about 9 AM, you’re actually completing a pretty impressive 12 hour fast, without
even thinking about it. So, as you can you see, intermittent fasting is not some radical,
unknown new diet. It’s actually the way we as a species have always lived. The only difference
is that now science is finally catching up. Clinical research has proved that IF is not simply
something you should do when food or the opportunity to eat isn’t available, but rather a vital
part of maintaining health and keeping physically, mentally, and emotionally fit and sound.
While people have fasted for thousands of years in an effort to rebalance their bodies and
reinvigorate themselves, new studies are showing us that intermittent fasting may be the cure
to many of the ills that come with our hectic, over-fed, under-nourished, and unhealthy
modern lifestyle.
We now have tons of data backing up what ancient fasters always knew: aside from sleep,
fasting may be the single most important, most revitalizing, most intensely repairing activity
you can do for your body and mind.
Why Fast? The Almost-Too-Good-To Be-True Benefits of Intermittent Fasting:
When IF is carried out properly, it can do a myriad of truly amazing things for literally every
part of you. When we talk about what fasting intermittently helps you to achieve, it really
sounds like everyone’s body and brain wish-list. IF’s benefits include lowering and controlling
your blood sugar levels, helping you to lose weight, lowering your cholesterol, giving you
boundless energy, pumping up your brain’s powers, and even extending the length of your life!
With effects like these, it’s no wonder that IF has become one of the most popular eating
movements recently, and as more and more people see real results, often losing stubborn
weight they’ve been carrying around for years or totally reversing lifelong chronic diseases, it’s
set to become even more popular.
While this book goes in-depth to show you just how IF can totally change the way you look,
feel, and function in later chapters, let’s take a moment right now to look at some of the
astonishing effects that IF can have on your body, mind and life:
IF helps you burn body fat and lose serious weight:
This is probably intermittent fasting’s most well-known benefit and since a large portion of the
droves of people rushing to try this way of eating are doing so in order to achieve weight loss,
it’s a good thing that IF has been proven to be an exceptional way to burn fat and regulate
hormones while gaining muscle. And surprisingly, it works far better than simply restricting
calories!
IF changes the way your body’s cells, hormones, and genes function:
Who knew that missing a meal could do so much good? Every time someone practicing IF
doesn’t eat for an extended period, a couple of really interesting things start to happen:
including cell repair, the balancing of hormone levels, such as insulin, and the activation of
protective gene mechanisms that help you to become and stay healthy for longer. The body
basically uses the opportunity to go about making necessary fixes and recalibrating itself.
IF can fend off type 2 diabetes, drastically improve insulin sensitivity, and reduce insulin
resistance:
This critical property of intermittent fasting could be the cure to one of the most deadly chronic
diseases in the world. Type 2 diabetes has become far too common and because researchers
now believe that the cause may be found in the way we ramp up our blood sugar levels by
taking in calories beyond our bodies’ actual physiological needs, fasting may prove to be a
much better way to eliminate diabetes than medication and other conventional therapies.
IF can super-charge your brain:
Yes, this is true. In many cultures around the world, restricting the amount of food you take in
while studying has always been considered an important method to power up the brain cells
and improve memory, and we now know that is EXACTLY what intermittent fasting does. We’ve
always known that what you do to your body is what you do to your brain. Animal studies have
shown us that if you want to get back your ability to learn, remember, and even regulate your
moods, IF really is the way to go.
IF is a powerful inflammation soother and can also kick oxidative stress out of your body:
If you asked any aging specialist to name two of the biggest factors in the aging process,
chances are that he or she would likely point to oxidative stress and inflammation. Both of
these processes speed up aging by damaging tissues and cells, and setting off unwanted chain
reactions within the body and mind. While these processes are pretty much an unavoidable
part of living, the good news is that fasting intermittently can ward off their worst effects while
also enhancing your body’s ability to deal with them, leaving you looking, feeling, and
functioning youthfully for far longer!
IF clears out the backlog of damaged and dysfunctional materials inside your body:
When it comes to cleaning up your body and brain from the inside, it turns out that fasting is
your friend. Every time we fast, it gives the cells in our bodies the chance to start a self-
cleaning process called “autophagy” that allows for damaged and non-functioning proteins and
toxic buildup to be eliminated. There’s plenty of proof that this process helps to prevent
serious diseases, improves our overall system, and keeps us feeling fit
IF has proven heart-healing abilities:
Want to ward off one of the world’s top killers? Well, fasting intermittently for even a brief
period of time is an excellent way to fight off heart disease. With its ability to lower
dangerously high triglyceride levels while bringing up good HDL cholesterol levels, and with its
potent anti-inflammatory benefits, adding just a few days of intermittent fasting to your
regular eating plan is a surefire way to protect your cardiovascular health, both now and into
the future.
IF might be the cancer-cure doctors have been seeking for so long:
That’s right- intermittent fasting is so effective at reducing the risk of cancer and putting your
body into the best possible position to halt uncontrolled cell growth that researchers are
asking the FDA to approve it as a recognized cancer treatment. In addition to this, IF may also
hold the key to helping patients cope with chemotherapy.
IF adds years to your lifespan:
With all of the benefits listed above, it’s no wonder that intermittent fasting has also been
found to help a variety of living organisms add years to their lives and live well past their
“normal” lifespan. But it doesn’t stop there. Unlike other tested longevity enhancing methods,
IF has the ability not only to help extend life, but to make you healthier, more vital, and more
mentally sharp, even in old age.
Eating Is Not An All-Day Buffet And Fasting Is Not Starvation
Looking at this long list of benefits, it’s hard to believe that something so simple, non-invasive,
and absolutely free could heal and protect so many functions of your body and mind. Still, even
though most people are completely bowled over by IF’s reputation, there’s one thing that often
keeps them from committing to giving it a shot: the fasting part.
We’ve been conditioned to believe that we can go anywhere and feel anything but hungry.
Hunger has been given a seriously bad name by the major snack food and fast food companies.
With ads for food confronting us everywhere, from the roadside to the internet, it can seem
like “fasting” is far too daunting a prospect to even try. That’s because we’ve been brainwashed
into believing that if we miss even one single meal, we’re seriously harming our bodies.
The truth, of course, is the exact opposite. We human beings were never made to eat
continually all day, every day. Eating is an incredibly complex and energy consuming process,
and each time you digest food, you are utilizing a combination of your brain, your hormones,
nerves, blood, internal bacteria, and all of the organs in your digestive system. So it’s no
wonder that giving yourself a short periodical break from constant eating frees up your body to
heal itself, restores your energy, mood, mental acuity, and just generally does wonders for your
well-being.
Don’t let yourself get sucked into the myth that frequent eating is healthy. It doesn’t matter
whether you’re plowing through a bag of potato chips or nibbling on bunches of kale, if you’re
eating too often throughout the day, you are absolutely killing your body! The number one
question I’m asked by those to whom I recommend an intermittent fasting protocol is “But
won’t I starve?” The truth is that fasting is NOT starving! “Starving” often means going without
food forcibly, usually for extremely extended periods of time. It’s an uncomfortable, often
painful experience. “Fasting”, on the other hand, is simply reducing your food intake or going
without food for a limited period of time. Those who practice it will tell you that it feels great,
as well as providing a roster of unbelievable benefits.
Genetically, we were always made to fast. Humans have an in-built ability to go for stretches of
time without eating, and when we do, it kicks into gear ingrained mechanisms that help us to
survive these times by boosting our physical and mental functions. Saying that we need to
always have a quick snack on hand in order to stay energetic and healthy is not only wrong, it
totally ignores our long and very healthy history of eating intermittently as a species. And most
importantly, any food limiting or abstinence on an IF plan is temporary. I always tell wary
individuals that fasting is not forever, but its great effects really are. Once they understand this
and get started, they never look back!
Who Can Benefit From Intermittent Fasting?
Because fasting is an ingrained habit for human beings, and because our bodies and minds are
hardwired to be able not only to survive during periods of low food supply but to actually
thrive and do better than when we’re eating normally, intermittent fasting is a wonderful
weight loss treatment and healing therapy for almost everyone. There are however, some
important exceptions to keep in mind.
Pregnancy and Fasting:
I do not ever recommend that pregnant women fast. That’s because if you’re pregnant, your
body is already occupied with a very important and complex job. You’re supporting the growth
of another being, and you really are “eating for two”, so any undue stressors that may arise
from fasting intermittently just aren’t a great idea during those tricky nine months.
While tests have been inconclusive so far on the safety of fasting while pregnant, I advise that
you err on the side of caution on this one and postpone fasting for later.
Diabetes and Fasting:
When it comes to those with a chronic illness such as diabetes, it’s always important to get
your doctor’s advice before proceeding with any new eating plan. With that said, though, I’d
like to differentiate here between type 1 and type 2 diabetes. Many type 2 diabetics have
found success in controlling and even healing their condition through carefully controlled
intermittent fasting. I go into the scientific evidence on IF’s positive effects on diabetes later in
this book.
However, with type 1 diabetes, intermittent fasting is NOT recommended, and could cause
serious complications, such as diabetic ketoacidosis. For this reason, I urge all diabetics to
speak with their doctors about fasting before attempting it, but I also really want to stress that
it’s not at all advisable for type 1 diabetics to fast intermittently, unless advised otherwise by
their healthcare provider.
Growing Children and Teenagers and Fasting:
When the body is actively growing and developing as it is in childhood and early adulthood, it’s
vital that you support it by feeding it a broad variety of nutrients in ample amounts. Also,
because intermittent fasting actively shifts hormonal production and secretion, it’s not
recommended for teenagers, as it may impact the hormonal changes already happening during
this stage of their development.
Other than these exceptions, the vast majority of people will likely benefit incredibly from
fasting intermittently, and will be able to access wonderful effects, ranging from efficient fat
burning and higher energy levels, to a clearer mind and a healthier, longer life!
The list above of IF’s amazing effects is by no means exhaustive and. Each person who tries IF
for themselves finds that it affects them positively in ways that they never expected, so as you
start on this healing journey, you’ll definitely see IF recalibrating, rebalancing, and healing your
mind and body in ways that haven’t even been listed. This is because intermittent fasting is not
some unfamiliar new way of dieting—it’s your inborn ability, built right into your DNA as a
human being. That’s why, once you get over any doubts about your ability to sustain it, you’ll
see just how natural and instinctive it is.
In the next chapter, we’ll be looking into stories about famous historical figures who
successfully used fasting and intermittent fasting’s long and successful history as the number
one way to heal and rebuild a strong, fit body and mind that are full of vitality and vigor!
Chapter 2: The History of Intermittent Fasting:
An Ancient Cure That Still Works Today!
“Our food should be our medicine. Our medicine should be our food. But to eat when you are sick
is to feed your sickness."
Hippocrates, renowned physician of ancient Greece and the “Father of Western Medicine”
I’m going to ask you a deceptively simple question: When was the last time you were hungry?
If your answer was a couple of hours after breakfast this morning or this afternoon, when the
effects of lunch started to wear off, then you, like the vast majority of people, have never been
truly hungry.
If you noticed, I asked—when was the last time you were hungry, instead of when was the last
time you felt hungry. That one word makes all the difference, because in our modern times, most of us constantly feel hungry but that doesn’t mean that we actually are hungry. With the abundance of easily available food, high calorie beverages, and constant snacking between meals, it’s been
generations since we’ve actually felt real hunger.
So what’s wrong with that, you may ask? After all, isn’t one of the benefits of modern life the
fact that food is always conveniently available? One look around you and you’ll have the
answer to that question. Today a whopping 2.1 billion people worldwide are obese, that’s a
shocking 30 % of the world’s population. And it’s not all about the weight. The deadly side
effects of our modern “eat all day, everyday” lifestyle are starting to explode globally, with
nearly 2 million deaths from diabetes every year, 17.3 million deaths from cardiovascular
disease annually, and more than 10 different types of some of the most fatal cancers being
linked to obesity! And that’s just the body—when we look at the effects of all that eating on
our brains, the picture becomes even more disturbing.
While for years, researchers were mystified about the cause of rapidly rising rates of
degenerative diseases of the mind such as Alzheimer’s and Parkinson’s, they have now
established a strong link between weight gain and the development of these and all types of
dementia. In addition to that, we now know that certain areas of the brain actually shrink
when we become overweight, causing us to have poor memory, sharply decreased learning
ability, and a lack of good judgment.
Even worse, the myth that we are now a population of “fat and happy” people has been well
and truly debunked. Research shows that the spiking levels of blood sugar and the poor insulin
responses that we have been cultivating with our frequent eating are at the root of the
depression epidemic, with 350 million people now estimated to be suffering from some form of
clinical depression worldwide! In fact, depression is now the leading cause of disability in the
world.
So there you have it: sick, fat, and sad. These three words are the poisoned fruit of our new
way of life.
But it wasn’t always this way. In the past, we humans lived lives that were completely free of
the diseases of so-called “civilization”. Obesity, coronary heart disease, type 2 diabetes, and
chronic inflammatory illnesses are not and never were part of our destiny as human beings.
Instead, we’ve largely created these problems for ourselves by willfully forgetting the ancient
knowledge of that once kept us fit, fast, and free from sickness. It’s a secret that has been
passed down from philosophers, to physicians, but it’s also something the common man or
woman used to know. This knowledge exists in certain societies even today, but is only used in
the case of extreme illness. It’s been written about for centuries, used for thousands of years,
and is simple, powerful and intensely healing. So why is it still a secret? The answer is because, this knowledge is absolutely free. You don’t have to buy any products, take any pills or get a prescription. You don’t need a doctor to apply it for you and you don’t need a trainer to teach it to you. The fact is that unlike the many other so-called health secrets out there on the market today, nobody profits from this financially. So in this age of huge conglomerates and highly monetized medicine, it’s really no wonder that the secret of intermittent fasting is being closely held, rather than spread.
It’s something that anyone, anywhere can do, naturally, easily and 100% on their own! It simply
entails abstaining from food for a limited period of time, followed by eating normally. That’s it!
It’s that easy, but don’t let the simplicity fool you. Intermittent fasting may be the most
powerful weapon our bodies and brains have against the onslaught of deadly chronic
conditions that have left us ill, overweight, and physically and mentally broken.
Fasting, in and of itself, is such an ingrained, instinctive behavior that it is done not only by
humans but even by other mammals. In fact, when almost any type of mammal becomes sick, it
immediately turns away from food. Instead, the animal will find a source of water and will only
drink water until they are healed. They will then return to eating normally.
If you have a pet dog, then you’ve probably seen this firsthand. Even the slightest level of
illness is enough to make your dog absolutely refuse to feed. It’s part of a natural protective
response because animals know instinctively that while eating will often cause the problem to
get worse, abstaining from food for a short period will help their bodies rebalance and fight off
whatever illness they’re facing. This is a response we humans also used to have but many
centuries of dulling our natural reactions have made most of us incapable of remembering and
using the wisdom we were born with.
Still, even now, in almost every culture in the world, there remain small traces of the wisdom of
fasting intermittently for health. For example, have you ever heard the well-known saying
“starve a fever”? This wise maxim is not just an old wives’ tale. In fact, it is based on the very
real fact that fevers are a sign of out-of-control inflammation, and that eating when
experiencing a fever will cause the inflammation to rage for longer, while eliminating food for a
short period will actually work to cool the inflammation that is at the root of the problem.
And science now shows us that this is indeed true: A Dutch study proved that fasting while
suffering from a high grade fever worked on the immune system to stop the fever in its tracks.
This is just one small example of intermittent fasting’s intensely curative power. Every time we
go without food for an extended period of time, we are literally reconfiguring, cleansing, and
rebooting our systems. So, when I asked you above, “When was the last time you were
hungry?” what I really meant was “When was the last time you gave your body and mind the
incredibly healing gift of hunger?”
Intermittent Fasting In History
Intermittent fasting has a long and rich history rooted in many nations and societies around
the globe. It has been used by princes and paupers, noblemen and commoners. But because of
its renowned results, it has also been studied and practiced by some of the most well-known
thinkers, physicians, and creators of all time. Let’s take a brief look at what some of the most
famous individuals in history knew about fasting intermittently:
Did you know that Hippocrates, the most famous physician of ancient Greece and a man whose
work was so influential that he is acknowledged today as the “Father of Western Medicine”,
was an avid intermittent faster? Hippocrates advocated fasting in order to heal any form of
illness, and he himself would often use intermittent fasting to restore his wellness. Hippocrates
was well known for fasting from seven to ten days at a time. He would often prescribe similar
fasts to his patients. It is from this great man of medicine that we have one of the most
important quotes about fasting in medical history: "Everyone has a doctor in him; we just have
to help him in his work. The natural healing force within each one of us is the greatest force in
getting well."
As a regular intermittent faster, Hippocrates was able to maintain his good health and vibrancy
late into his life. He is one of our first examples of the life-extending power of fasting. While
some records date his death to be at the age of 90, others show that he lived until the ripe old
age of 100!
This natural healing force that Hippocrates spoke of is the innate ability to fast for certain
periods of time, allowing us to truly heal our bodies from illness, obesity, fatigue, and aging,
and our brains from damage, shrinking, and dysfunction. And Hippocrates wasn’t alone in
understanding the benefits of fasting. Plato, the famed philosopher, used fasting to sharpen his
thought processes, even declaring “I fast for greater physical and mental efficiency.”
The 2 nd century physician and philosopher Galen practiced medicine among the upper classes
of Rome and was also the personal physician to Emperor Commodus. Because the Romans of
the Emperor’s court were known for excessive overeating, this gave Galen the opportunity to
really see up close the dangers of frequent feasting and helped him to understand how fasting
could heal and cool the many inflammatory diseases caused by constant eating. Galen often
prescribed and used intermittent fasts, and his life and work has contributed immensely to our
understanding of healing. Both Galen and Plato lived very long lives, with Galen dying at the
age of 87 and Plato dying at the age of 84, reportedly in sound mind and good health. From
ancient Greece to medieval times and beyond, we have always known that fasting
intermittently can help our bodies and minds to function properly and that it can even add
years to our lives.
How Fasting Can Help You Live to Be 100: The Incredible Case of Luigi Cornaro
In 1504, a Venetian nobleman named Luigi Cornaro lay in his bed preparing to die. He was just
40 years old. He was a wealthy, powerful man and had the services of the very best doctors
money could buy, but no one could save his life.
He had seen all of the top physicians of Genoa, and all were convinced that his illness was
absolutely incurable. One doctor, however, came forward and gave Luigi the simple advice that
rescued him from an early death. From questioning and examining Luigi, this doctor was able to
recognize the problem. As a rich, young nobleman, Luigi had access to the good life, and that
meant unlimited amounts of the finest foods and beverages, non-stop. The doctor told Luigi
that if he really wanted to live past 40, he would have to eliminate his habit of frequent,
round-the-clock eating. Like all chronic over-feeders, Luigi struggled with the concept of not
eating all day, every day but the close proximity of impending death forced him to take his
doctor’s advice. Very quickly, Luigi went from an overweight, overloaded, jaundiced, and highly
inflamed man at the end of his life to a lean, fit, vibrant many who was able to enjoy his life
fully. The difference—instead of gorging on the many feasts enjoyed by his peers at the time,
Luigi saved his body by re-teaching it how to fast!
For extended periods of time, he allowed himself only 420 grams of food per day, made up of
items such as eggs, meat, and fish and vegetable soup, and divided into two separate meals.
Luigi’s fast was actually very similar to the fast days prescribed on the 5:2 fast that I explain in a
later chapter of this book.
He was soon able to leave his bed and begin a brand new life of health and vitality. He
maintained these great results until he was 78. At this time, as is so often the case for those
who try fasting, his close friends and family members convinced him to give up his long fasts
and instead to eat as frequently as he liked. Luigi went back to the kind of non-stop, all day
chronic eating that had caused him so much pain decades before, and it wasn’t long before he
felt the terrible effects. Feeling more ill, weak, fatigued, and heavy than he had for years, Luigi
was at the point of death yet again. He was suffering from a raging fever, which medical
knowledge now tells us is a primary sign of inflammation.
He knew he had to take drastic action before the effects of his overeating dragged him back to
his deathbed. He began to fast again and marvelously, though he was much older than he had
been when he first tried fasting at 40, it worked in exactly the same way! Luigi regained his
health and vigor and was able to live well past anyone’s expectations—even his own. He had
always wanted to live to the age of 100, but because of the revitalizing benefits of his long
periods of fasting he was able to overshoot that goal, living until the age of 103 and dying
peacefully, as he slept in his rocking chair. At the time of his death, Luigi Cornaro had enjoyed a
long, rich, and energetic life, free from illness, except on the occasions when he began to eat
frequent meals all day with abandon.
Through fasting, Luigi had found the fountain of youth that we all seek so desperately, and had
also discovered that not only had fasting made his body more fit, it had also preserved all of
his faculties. Up until the day of his death, he was able to hear and see perfectly.
Although he was a centenarian, he never suffered from any senility and possessed an
exceptional memory until the very end. In today’s world, where we regularly see people
developing Alzheimer’s and other forms of dementia and memory loss at only 50 years old,
Luigi Cornaro’s amazing journey to lifelong health is an example to us of how intermittent
fasting can powerful treat our bodies, sharpen our minds, and extend our lives!
The Story of Dr. Otto Buchinger: How Fasting
Intermittently Saved This Pioneer of Medical
Fasting From a Life of Disability
Few stories highlight the healing powers of intermittent fasting like the case of Dr. Otto
Buchinger. Dr. Buchinger was a German doctor and a pioneer of utilizing fasting as a medical
treatment. Although his father had wanted him to be a lawyer, Buchinger was passionate
about studying medicine. After he received a doctorate, he served as a naval doctor during
World War I. But soon after achieving his dream, everything came crashing down around him in
1917. In the midst of a promising medical career, Buchinger was hit by a serious illness: infected
rheumatism affecting his joints.
The infected rheumatism spread throughout the joints in his body so rapidly that it was only a
short while before he found himself completely unable to move. The tragedy-stricken young
doctor had no choice but to leave his position. In extreme pain and completely disabled, he
searched for a medical solution from doctor after doctor, but found no hope. Finally, when had
lost all confidence in conventional treatments, he began to seek alternative treatment options.
This led him to the office of Dr. Riedlin, a physician who was known for using intermittent
fasting therapies to heal his patients. Dr. Riedlin examined Buchinger and immediately placed
him on a course of fasting. From that moment, the young doctor’s life changed. He began to
recover rapidly as the fasting treatment cooled, calmed, and eliminated the inflammatory
causes of his painful and debilitating condition. Soon, he was able to move around freely again,
and he couldn’t believe that simply fasting for limited periods could reverse and heal what
conventional doctors were unable to treat! He would later write that receiving that fasting
treatment saved his life.
It was at this point that Dr. Buchinger became very involved with learning more about the
ancient history of fasting and using this knowledge to develop a method of intermittent fasting
that could provide patients, who like him had been told their conditions were hopeless, with
effective medical fasting treatments. He opened his own fasting medical clinics, where over
250,000 people have benefitted from the same incredible healing that Dr. Buchinger
experienced when he tried his first fast. Dr. Buchinger experienced seeing so many patients
healed of their ailments through fasting on minimal calories for a limited period that he even
called fasting “the operation without surgery”!
According to Buchinger, fasting allows each person to activate the innate self-healing powers
within the body. I’ve seen this to be true in so many cases today, time and time again. No
matter how run down or hopeless you think your condition is, once you start this journey to
health through intermittent fasting, I can assure you that you WILL see the same benefits that
we humans have always gained through this ancient healing practice.
Join me in the following sections, where we’ll look at the many different ways to fast
intermittently, the benefits of each, and which one is right for you!
Chapter 3: The Classic 5:2 Fast—Eat What You
Want For Most Of Your Week And Still See
Amazing Results!
After seeing so many people try, struggle, and fail through weight loss gimmick after faddy
weight loss gimmick, I don’t believe in diets. As I’ve explained before, intermittent fasting is not
a diet. Instead, it’s an eating pattern that is all about scheduling and not about constant calorie
counting. It’s not about pre-packaged shakes and expensive, usually unhealthy “weight loss
bars”, or ridiculous amounts of exercise that the average working person will never be able to
find the time to complete. It’s about regaining control of when you eat, instead of relying on
outdated ideas about “3 square meals day” or “frequent small meals throughout the day”.
Most people have spent a lifetime listening to advice from one conflicting diet book after
another and are left feeling thoroughly confused and powerless. I wrote this guide to tell you
that you are NOT powerless, and that, with intermittent fasting, you can take back control of
your weight, health, mood, and mind. Not only that, but you can do it without any fancy
equipment or hyped up so-called super foods. At the core of it, all you need is your body and a
clock or watch. That’s really it!
Now, there are several different ways of doing intermittent fasting. Some ways are clearly
better than others, scientifically, and in in my opinion, but before getting into each, I‘d like you
to know that any type of intermittent fast is much, much better than the typical eating
schedule so many of us are on, and also light years better than any of the many diet plans out
there.
With that said, I will admit, I do have favorites among the various types, and I also believe that
some types don’t work as well as others for the vast majority of people. However, I want to
include the most popular types of IF in this book so that you can get a clear understanding of
each method and make an informed choice about which method works best for you.
Additionally, many people start off intermittently fasting by using one method and then
gradually switching to another method of IF, until they find what suits their bodies and
schedules most.
So in this and following chapters, we’ll be looking at the 5:2 fast, the 24 hour Eat Stop Eat Fast
and the Warrior fast. These each have differing schedules, nutritional recommendations, and
rules, but they can all be used as forms of intermittent fasting, and each delivers the intensive
fat burning, inflammation quenching, and mind clearing results that are part and parcel of IF.
Let’s get started!
The 5:2 Fast: How to Lose Weight While Eating What You Want Most of the Time!
First, we have the classic 5:2 fast, also known as “the two day fast”. This type of intermittent
fasting is more widely recognized than other varieties. Its name comes from its distinctive
fasting and feeding cycle. On the 5:2, you basically eat as you always do for five days of the
week, while “fasting” by reducing your caloric intake to about 500 calories for women and 600
calories for men for two days of the week.
An important point to note is that you should never fast on two consecutive days of the week.
So for instance, if you’ve chosen a Monday as your first fast day, you should follow it up with
normal eating on Tuesday and choose one of the remaining days of the week for your second
day of fasting. On the 5:2 fast, an average man’s week may look like fasting by consuming only
600 calories in food and beverages on Monday, eating his usual 2500 calories worth of meals
on Tuesday, fasting again on 600 calories on Wednesday and then spending Thursday through
Sunday eating his usual 2500 calories every day. This is perhaps what makes this type of fasting
so popular. It’s not like a diet that tells you to restrict or severely reduce your calorie intake
every day of the week. Instead, it’s an eating strategy that allows you to eat as you always have
for five out of seven of the days of the week, and only requires you to restrict your calories for
two days of the week. Many people love the freedom this gives them, allowing them to make a
sacrifice for a short time and enjoy the reward of being able to eat normally for the remainder
of the time. Sounds good, right? But does it work?
To answer that, let’s go into the kind of results the 5:2 fast produces.
Benefits of The 5:2 Fast
On the two days when you are eating 500-600 calories a day, your body realizes it’s not getting
enough fuel from meals, so what does it do? First, it uses up all the emergency glycogen stored
in your liver, and when that runs out, it gets busy burning off your fat reserves for energy
instead. This obviously leads to weight loss, because your stored up fat becomes your body’s
only source of fuel.
But how can this be, considering that you’ll be eating normally on the remaining 5 days of the
week? Well, here’s the really exciting part of the 5:2 fast.
Studies done by Valter Longo, a biologist at the University of Southern California, show that in
animal testing, when test subjects fast for limited periods and binge on food when they aren’t
fasting, they STILL manage to lose weight! And this is exactly what people who go on the 5:2
fast find—that despite making up for the days they fasted by eating a large amount on non-fast
days, they are actually dropping pounds and feeling better. So basically, if the 5:2 fast had a
motto, it would be, “Lose weight while eating the same amount of food.”
But before you jump into this fast wholeheartedly, keep this in mind: just because you’ll still
lose weight if you eat only 500-600 calories for a couple of days and binge on fast-food for the
rest of the week doesn’t mean that it’s recommended. And most people aren’t turning to this
type of intermittent fasting because they want to eat unlimited amounts of junk food. Instead,
this fast is so popular because it allows people to live without the constant restrictions of
dieting and gives them the opportunity to spend most of their week eating until they are
completely satisfied, rather than spending all seven days of the week on a highly restrictive,
unrealistic diet that leaves them hungry, tired, miserable, and struggling to see results.
And there’s one other amazing effect of fasting the 5:2 way—appetite suppression! After only a
couple of weeks on this type of fast, people report that although they thought they’d be
absolutely ravenous on their non-fasting days, they actually have a more controlled appetite,
and their cravings for sugary, carb-laden foods are almost completely eliminated. And this isn’t
just a momentary change. Results show that those who have fasted intermittently are able to
avoid hunger pangs and cravings for junk food long after their initial fasting period. It appears
that the 5:2 fast works on your mind and body to produce stronger feelings of satiety and by
increasing your insulin sensitivity, it allows you to be set free from the massive cravings for
carbs and sugary snacks that are at the root of why so many diets fail.
If you’re one of the many people who are more than happy to tough it out with a couple of low
calorie days every week, in order to be free from restrictions on the other five days of your
week, this plan is perfect for you. However, you may find it difficult to adjust to living on 500-
600 calories initially, and you may want to ease into the 5:2 fast by gradually decreasing the
number of calories you eat on fast days. Many people have found success with limiting
themselves to 800 calories at first and then going even lower until they feel comfortable fasting
at 500-600 calories.
How Do I Split Up My Meals On Fast Days On the 5:2 Fast?
As you know, all intermittent fasting methods are centered on timing, so when you choose to
ingest your 500-600 calories on fasting days is very important. I often advise people starting out
on this type of fast to split their calories into two meals because trying to space out such a
small number of calories throughout several meals will only leave you feeling unsatisfied and
may end up triggering your hunger rather than satiating it. The best way to achieve this is to
have a mid-day meal at about 12 noon that uses up half of your calories and then three to four
hours before your normal bedtime, eat the second half of your calories. So if you’re on the 600
calorie plan, this would mean a lunch that contains 300 calories and an early dinner that comes
in at another 300 calories. Your lunch meal will give you the fuel to get through your day
normally and your early dinner meal will prevent you from suffering late night hunger and
sleeplessness.
You can also supplement these main meals with no-calorie beverages such as coffee, black tea,
green tea, and herbal teas, as well as chewing a few sticks of sugar–free gum to keep your
mouth occupied and help pass the time. In the case that your main meals come in a little bit
under your allowed calorie count, feel free to use these extra calories to add a splash of milk or
small spoon of honey to your coffee or tea.
For reasons based on your body’s natural pattern of secreting insulin which I’ll explain in depth
in the following chapters, I do not ever recommend you eating breakfast as one of your fast day
meals. You’ll find yourself feeling much fuller and stronger if you split your calorie intake
between lunch and dinner, and you’ll also be prolonging the stretch between meals, allowing
you to burn even more fat.
So What Makes The 5:2 Fast Different From Low Calorie Diets?
Well, the most important difference is that with 5:2, you are only eating low calorie meals for
two days instead of every day of the week. This makes it much easier to stick with and also,
surprisingly, those who fast on only two days actually show more weight loss than those who
restrict their calories every day! Another difference is in the fact that there are no “forbidden
foods” on the 5:2 fast, and no calorie counting for the majority of your week. When you are on
a non-fast day, you’re encouraged to eat as you normally do.
As I mentioned, this doesn’t necessarily mean heading straight for your nearest fast-food
outlet, but it does mean having a lot more freedom and flexibility. On the 5:2 fast, you can
easily go out to dinner with friends on a non-fast day, ditch the calorie counting, and forget
about portion sizes. As long as you’re sure to eat within your guidelines for the two fasting
days, the non-fasting days are yours to enjoy pretty much as you please. This is why people find
5:2 so much more effective than other weight loss plans, and why they adopt it as a way of life
that provides lasting results rather than just a temporary fix.
My Top Tips For A Successful 5:2 Fast:
Tip #1: Think Protein and Plants On 5:2 fast Days While it is indeed possible to fast on 500
calories of pure carbs, it’s certainly not a good idea and would end up sabotaging your long
term weight loss and health by spiking massive insulin releases. I recommend that you think
mostly “Protein and Plants” when it comes to the meals you have on your fast days. This way,
you’ll feel nourished, experience lower levels of hunger, and you’ll be maximizing the powerful
health and weight loss benefits of your fast!
Tip # 2: Stay Hydrated I mention this throughout this book because it’s one of the most
important things you can do to make your fasting efforts really pay off. Don’t sabotage your
fast by allowing yourself to become dehydrated. Instead, amp up your fat burning metabolism
and keep yourself safe, energetic, and focused by drinking at least eight glasses or two liters of
water per day on fast days. If you’ll be outdoors or doing heavy lifting, add a little more to be
on the safe side.
Tip # 3: Make It Easier on Yourself By Preparing In Advance Unlike the other fasting methods,
because you’ll be consuming a certain amount of calories on your 5:2 fast days, give yourself
the best shot at success by making sure you’ve got meals and beverages prepped ahead of
time. This way, there’ll be no room for calorie mistakes or temptations causing your fast to
come to a grinding halt.
Tip # 4: Spice It Up Although you only have a very small amount of calories to play with on your
fast days, you can still make really satisfying meals by adding no or low calorie flavors, like
spices or a squeeze of lemon. You’ll be surprised at how much more you enjoy your small meal
when it has a little spice and zing added to it!
Tip # 5: Don’t Lose Heart on Fast Days It can be a little harder to stick with a 5:2 fast because
you’re eating small amounts of food which are often just enough to spark your appetite but
not enough to actually fill you up. Take a deep breath and realize that hunger pangs are a
reminder that your body is about to go into all of the wonderful processes that speed up cell
repair, massively increase weight loss, slow down the aging process, heal diabetes and other
chronic illnesses, and prevent cancer. Hunger pangs are letting you know you are on the right
track: keep going and remember, you have five fast-free days to look forward to!
If you’re looking for a shorter, more targeted way to fast, read on to the next chapter, where
we’ll explore a type of intermittent fasting that gives you results in just 24 hours!
Chapter 4: The 24 Hour Fast: “Eat Stop Eat” Your
Way To A Better Body, With As Little As One
Fast Day!
While the 5:2 fast has worked wonders for many people, there are still some who find the need
to stay within a set caloric limit on fast days a major drawback of the plan.
If you’re looking or a way to lose weight, retain muscle, and maintain high levels of energy,
without having to count calories or restrict food, then I recommend the “Eat Stop Eat” way of
fasting, otherwise known as the 24 hour fast. This revolutionary way of intermittent fasting
provides those who use it with a very simple plan: you fast for an entire 24 hour period, once
or twice a week, depending on your weight loss goals and how quickly you’d like to drop the
pounds.
Unlike the 5:2 fasting method, with Eat Stop Eat, no calories are consumed during this 24 hour
fast period, making it a more powerful, focused type of intermittent fasting. However, you are
still able to drink plenty of non-calorie beverages like coffee, black tea, and green and herbal
teas. Most individuals who follow this fasting method prefer to fast from 6 pm the previous
night until 6 pm the next evening—making it a full 24 hours without caloric intake. However,
there’s plenty of room to play around with the times, as long as you make sure to eat your last
meal at least three hours before your bedtime, to ensure proper metabolism and health. After
the 24 hour fast period is over, you simply go back to eating as normal!
In fact, the creator of this fast plan actually advises you to act as if you haven’t fasted at all.
You don’t reduce your caloric intake, restrict, or change your usual eating habits at all. And yet,
with just one or two fast days a week, you still see amazing results that many Eat Stop Eat
fasters say far outstrips the weight loss they’ve achieved on low calorie diet plans.
A word of caution, though—once fasters see the accelerated weight loss that this type of
intermittent fasting produces, they’re often tempted to do back to back fasts, or pack in more
than two fasts a week. Eat Stop Eat guidelines are very clear in this regard: never wear out your
system and your metabolism by fasting on two consecutive days, and never do more than two
fasts in a seven day period. Not only is this counter-productive, as it can send distress signals to
your body that actually end up slowing your fat burning response down, it’s also unnecessary,
because even a one day a week 24 hour fast is enough to create a caloric deficit of 10% and
leave you much slimmer and fitter in the process.
So How Does It Work?
Eat Stop Eat primarily works for two reasons: one is the undeniable fact that removing one or
two days’ worth of eating from your week is going to end up cutting quite a lot of caloric intake
from your overall consumption. Let’s say for instance that you normally eat 2500 calories per
day. That would be 17,500 calories in 7 days. However, with the Eat Stop Eat intermittent
fasting method, you’d be removing up to two days of eating from your week, effectively cutting
5000 calories from your week’s consumption, leaving you with only 12,500. Because it’s
commonly accepted that you need to cut 3,500 calories in order to lose one pound of weight,
this alone would be enough to see you losing nearly one and a half pounds of weight a week.
However, that’s not really the whole story.
The majority of fasters on the Eat Stop Eat method report losing more weight than merely one
and a half pounds per week, with some seeing weight loss of up to 2-3 pounds weekly, even
though they’re only reducing 5000 calories from their weekly total. Granted, in the first weeks,
a large proportion of this is actually water weight stored up due to tissue inflammation, but as
the fast begins to reduce systemic inflammation, real weight is also lost.
Additionally, they don’t experience the massive muscle loss that most dieters go through when
losing weight. Instead, many Eat Stop Eat fasters find that when they exercise, they gain and
retain muscle mass more easily following their fasting periods. So if the answer isn’t purely in
reduction of caloric intake, then what’s behind the enhanced fat loss and muscle mass gain
that this method provides?
This brings us to the second reason that Eat Stop Eat and all intermittent fasting methods work
so well, better, in most cases, than even the strictest diets. Fasting for a long stretch of time
(anywhere from 16 to 24 hours) brings about physiological shifts in our bodies that appear to
hit the reset button on all of our functions, causing our body to work more smoothly,
efficiently, and effectively.
When you do an Eat Stop Eat 24 hour fast, your body first burns off all the glucose available
from previous meals, and then gets through the glycogen stored within your liver. Then, with all
of the easy fuel gone, it realizes it’s going to need to keep running and starts to burn fat,
producing ketones, a source of energy only produced when you aren’t constantly refueling
yourself with glucose-producing foods as its source of energy. What happens next is the key to
the fat loss that happens when you fast intermittently: because of a lack of food, your body
begins to focus only on burning fat, without touching your muscles. This means you can lose
large amounts of weight without in any way compromising your existing muscle mass, leaving
you not only thinner but also leaner and fitter.
Additionally, a review published in the American Journal of Clinical Nutrition found that the
type of alternate day fasting that Eat Stop Eat is founded on led to a significantly decreased risk
of chronic disease. Because chronic diseases are largely inflammatory at their root, these
results clearly show the link between Eat Stop Eat fasting and a lower level of inflammation.
This inflammation cooling effect may also have a lot to do with the weight loss benefits
provided by Eat Stop Eat, as we know that most who are suffering from inflammatory
conditions find stubborn weight gain to be one of the most persistent symptoms of their
illness.
Finally, Eat Stop Eat fasting has a deeply cleansing effect on the body, on a cellular level. This
type of cellular cleansing produces a highly detoxifying response, clearing out a whole backlog
of built-up debris and toxins from deep within the cells and allowing the body to re-establish a
healthy metabolism, now that it is free from the struggle of dealing with these toxic materials.
So, as you see, it’s not really all just about calories in, calories out. And when it comes to
weight loss on the typical version of Eat Stop Eat method of fasting, it’s also not about cutting
any particular food group out of your life. The fast’s creator insists that you can really eat just
about anything on your non-fasting days, which make up the majority of your week. In fact,
people have been known to eat even high carb foods that are usually banned on diets, such as
cake or pizza, and still lose weight. However, this fast method doesn’t allow for an all-out
binge, so if you want pizza, you can have a couple of slices without worrying but you can’t
inhale the whole pie.
As long as you eat responsibly and don’t try to “reward” yourself for the calories you lost on
the fast days by excessively overeating on your non-fast days, you will see steady weight loss on
this plan. I recommend this fast method if you are the type of person who prefers to do a once
or twice a week fast, eat normally throughout the rest of the week, never count calories, and
still see consistent fat loss. However, it is more difficult to pull off than the previously discussed
5:2 method because you don’t have that 500 to 600 calorie cushion on fast days that allows
you to feel more satiated. For some, however, that’s more of a solution than a problem.
Regular Eat Stop Eat fasters discover that not eating at all on fast days basically switches off
their appetites and awareness of food, and they claim that eating the meager calories allowed
on the 5:2 fast days only serves to make them feel more hungry and less able to stick with the
full day fast.
And here’s where personal experimentation really counts. Each method of intermittent fasting
provides the proven benefits of fasting, but each also has its own rules and restrictions. I
always counsel anyone who comes to me seeking to do an intermittent fast to try each of the
methods I explain in this book out before selecting just one method. This is because everyone’s
metabolism, hunger threshold, and schedule differs, and finding the perfect fit for your body
and lifestyle just isn’t possible without a little willingness to experiment.
My Top Tips For A Successful Eat Stop Eat Fast:
Tip# 1: Hone Your Self Control By Going Slowly I always recommend a gradual approach to
intermittent fasting because it’s vital that you don’t shock yourself by taking on too much at
once. People who have no experience with missing meals or who have practiced the “eat 6
small, frequent meals throughout the day” method of nutrition for many years will find it
extremely difficult to suddenly go an entire 24 hours without food. I’ve seen very determined,
focused individuals miss out on what really is one of the most powerful ways to lose weight
and get healthy, simply because they tried to do too much at once and ended up so
uncomfortable with the experience of suddenly fasting that they lost the motivation to
continue. Our bodies and our minds both operate very much on habit, so no matter how eager
you are to get started, surprising your system with a cold-turkey 24 hour fast is not going to
produce the long term results you want. My remedy: I like to advise a regimen in which
individuals begin by reducing the frequency of eating and cutting a substantial but not
uncomfortable amount of calories from their daily meals. If you usually eat three meals per
day, totaling 2500 calories, I’d have you reduce this down to two meals totaling 900 calories per
day for a couple of days, then a single meal totaling 700 calories for another few days, then a
single meal totaling 500 calories per day. After this, you’re ready to try out a full 24 hour fast,
because your body and mind have both begun to acclimate to the idea of eating less frequently
and running efficiently on far fewer calories.
If you find it too difficult to hit the 24 hour mark without food on your first try, don’t worry.
Simply try to go as long as possible without eating, and break your fast when the wait becomes
truly unbearable. On your following attempts, try to stretch the fasting period even further and
you may find yourself fasting a full 24 hours before you know it.
Tip # 2: Remember To Eat Responsibly Although the Eat Stop Eat fast doesn’t have any
forbidden foods or any caloric limits, if you’re doing this fast for weight loss or health,
nutritional common sense still applies. What that means for most fasters is that you can eat a
reasonable amount of the treats you always enjoy, but that fasting doesn’t give you more
leeway to overindulge than usual. The typical version of Eat Stop Eat doesn’t set any limits for
carbohydrates, but does require you to eat anywhere from 20 to 30 grams of high-quality
protein every four to five hours, in order to achieve a daily protein total of 100 grams.
However, if you’re using this fasting method to lose a large amount of weight, or you’d like to
get better blood sugar control, I recommend mixing Eat Stop Eat’s 24 hour fasts with a
moderate to low carb eating plan, so that you can really reap great results. The added bonus is
that even though you’re slashing carbs, you’re still not cutting calories or reducing portions.
During non-fast days, feel free to feast until you’re fully satisfied on high protein, high fat and
low carb foods, and don’t worry about measuring or counting anything, and I guarantee you’ll
see the weight coming off naturally as your blood sugar levels even out.
Just to give you a clear idea of what this entails, I’d like to explain the difference between
eating normally on an Eat Stop Eat fast, versus eating for enhanced weight loss and better
blood sugar control on an Eat Stop Eat fast. Let’s examine this briefly below:
Sample Plan & Schedule: Eating Normally on An Eat Stop Eat Fast
The Day Before Fasting Day: Last meal is eaten at 8 PM. No snacks or caloric beverages are
consumed after this time.
The Fasting Day: No foods or caloric beverages are consumed throughout the day. Calorie-free
beverages such as coffee, and black, green, and herbal teas are permitted. At 8 PM, 24 hours
later, the fast is broken with any kind of meal you choose, in any amount that satisfies you
fully, and without any need to measure caloric content.
The Following Non-Fasting Day: You eat as usual, again, without worrying about caloric
content, carb or fat content or amount, but also keeping in mind both the need to eat up to
100 grams of protein per day, and the need to eat neither less nor more food than usual.
Sample Plan & Schedule: Eating For Enhanced Weight Loss and Better Blood Sugar Control on
An Eat Stop Eat Fast
The Day Before Fasting Day: High protein, high fat, low carb last meal is eaten at 8 PM. An ideal
meal would be a large portion of beef, chicken, or fish, a small portion of non-starchy, low
Glycemic Index vegetables, and an added portion of fat from grass-fed butter, coconut oil, or
other pure fat sources. No sugary beverages or snacks are consumed with this meal, and no
snacks or caloric beverages are consumed after this time.
The Fasting Day: No foods or caloric beverages are consumed throughout the day. Calorie-free
beverages such as coffee, and black, green, and herbal teas are permitted. At 8 PM, 24 hours
later, the fast is broken with another high protein, high fat, low carb meal of your choice, in any
amount that satisfies you fully, and without any need to measure caloric content.
The Following Non-Fasting Day: You eat as usual, again, without worrying about caloric content
or amount, but also keeping in mind the need to limit foods and beverages that are high in
carbohydrates or sugar. With this version of the Eat Stop Eat fast, you do not need to worry
about eating the same amount as always. Instead, because you’re eating a drastically lower
amount of carbohydrates, you have the ability to eat larger portions than you usually do, and
still achieve both weight loss and better blood sugar control.
As you can see, both plans are remarkably similar and only differ in two ways: with the normal
eating plan, you are able to eat any type of food you usually consume, within a reasonable
amount. With the high fat, high protein, and low carb plan, you don’t have to worry about
eating the amount you always eat, and can exceed this if you’re hungry. But you do need to
pay attention to cutting carbs, especially when first breaking your fast. The results of both
plans are also similar, but those who use the low carb version of this fast do find that they lose
weight more easily and quickly, and that they see an even more intense improvement in their
energy levels and a major drop in their blood sugar levels.
So who would benefit from these plans? I recommend the normal Eat Stop Eat fast plan if you
want to simply lose weight, rebalance your energy, and improve your overall general health. If
you need to lose a larger amount of weight, have specific chronic inflammatory illnesses
including type 2 diabetes, or various conditions such as rheumatoid arthritis, arteriosclerosis,
lupus, IBD, Hashimoto’s, and any other autoimmune disorders, I strongly recommend opting for
the second, high fat, low carb version of this fast.
That’s because all of the benefits of Eat Stop Eat are heightened and improved by adding a low
carb focus to your eating and also because the added fat and the avoidance of carbohydrates
allows you to cool your inflammation levels and protect your central nervous systems through
lowering blood sugar WHILE you’re in the midst of a serious inflammatory illness. Many people
feel that they won’t be able to handle a fast during the toughest points of their conditions but
adding carb-restriction or elimination to your fast can actually help you to heal faster and more
thoroughly.
Tip # 3: Stay Hydrated I can never overstate the importance of staying hydrated while doing any
of these intermittent fast methods, but this becomes even more of a critical issue when it
comes to the Eat Stop Eat fast. Because you’re eliminating nutrition during your 24 hour fast
period, you have a higher likelihood of finding yourself feeling fatigued, weak, and dehydrated
on this particular fasting method. Fortunately, beverages are not only allowed on Eat Stop Eat,
they are encouraged. Just remember to stick to zero calorie options such as pure water, mineral
water, teas, and coffees. A pinch of salt in your drinks can help to rebalance your electrolytes
and keep you feeling more alert and less parched throughout the fast period. Always keep a
water source on hand and increase the amount you drink if you’ll be spending time outside in
hot weather or doing any type of physical work. This is extremely important—I’ve seen far too
many people think that just because they’re not eating during a fast day, they don’t need to
worry about drinking either. This often results in dizzy spells, extreme fatigue, crankiness, a lack
of concentration, and, in particularly hot weather, it can also end up causing a serious case of
heatstroke. In addition to all of that, dehydration has been clinically proven to slow down your
metabolism markedly, so not drinking at least eight glasses or two liters of water during your
fast can actually undo all of the amazing effects you’re trying to achieve through intermittent
fasting. Keep yourself protected from illness and exhaustion and make sure you really get all of
the weight loss and health benefits you deserve, by staying thoroughly hydrated during and
after your fasts.
Now that you’ve got a handle on the Eat Stop Eat fast, join me in the next chapter for an in-
depth look at a modern fast, with its roots in the ancient fasting and feasting patterns of
warriors, promising fat-loss, muscle mass, and health results that can’t be beat!
Chapter 5: The Warrior Fast: Eat Like An Ancient
Warrior For An Unbeatable Body And Brain!
Do you ever wonder how the warriors of the past, such as the Spartans, were able to survive
staying on the move all day, doing physically punishing tasks in extreme conditions? Do you
long to build that kind of strength and endurance in your own body, to help you deal with the
challenges of your own daily life? Are you one of the many people who don’t care much for
lunch but absolutely live for dinner? If so, I’ve got just the intermittent fasting method for you: it’s called the Warrior fast and it is literally the fasting method that sparked the intermittent fasting craze we are experiencing today!
This type of fasting method is based not necessarily on the modern lifestyles of today but on
the ways that tough hardy warriors of the ancient world built strength, stayed lean, and
withstood rough, rugged, and sometimes unbearably harsh conditions. This fasting method
teaches that if you want a strong lean body you can count on, and a sharp, focused mind, you
have to ditch all that you’ve ever heard about nutrition and begin to eat like a warrior of the
ancient world.
The Ethos Behind This Fasting Method:
Like all other intermittent fasting methods, the Warrior fast is based on cycles of fasting and
feeding. However, in the case of the Warrior fast, the fasting period far outstrips the feeding
period, and the feeding period is much more of a “feasting” period than a regular feeding
period. Because this fasting method demands that you fast for 18 or 20 hours per day and that
you only eat during a three or four hour window in the evening, it is ideal for those who have a
high level of discipline and who also enjoy having their main meal in the evening. This fast was
created after deep study into the practices and eating patterns of warriors in the past, and it
focuses on the major difference between the average modern human and the tough,
disciplined warrior of ancient days. Because humans in the past thrived on periods of under
eating and overfeeding, this fast method posits that we should stick as closely to this cycle of
intermittent fasting as possible, for optimal health and fitness.
According to this method, the main ingredient that made our predecessors so much more
mentally and physically fit is STRESS. Because life in the ancient world was based on the
constant struggle for survival, people were exposed to stressors such as cold, heat, exhausting
work, and, you guessed it, long periods of hunger on a daily basis. When the comfort of
modern-day living took over, it removed almost every source of those stressors, so that now,
instead of hunting for food, we simply pick up the phone and order it, and instead of seeking
shelter and building fires for warmth, we just press a button for heating. And most importantly,
as we go about our days, when we feel even the slightest niggling of hunger (or let’s face it,
even boredom), we just stroll over to a vending machine and overfeed. This fasting method
claims that this has resulted in a population of humans who have all of the genes necessary to
be lean, mean, survival machines, but have added layers of fat, weakness, and lack of discipline
over the genes, burying them and replacing health and strength with illness and frailty.
Good Stress Versus Bad Stress
This fast method holds that as living beings, we need stress, as long as it’s the good kind. All
organisms possess a stress-response mechanism that allows them to protect themselves and
survive in less than ideal situations. However, without use, over time this mechanism becomes
inefficient, ineffective, and leads to health dangers for us. Whenever we experience this type of
positive stress, our stress response mechanisms are activated, and we instantly begin to
stimulate our nervous system, create muscle tissue, and generally grow stronger, healthier, and
leaner. Research into intermittent fasting has shown that repeatedly stressing our bodies and
brains with limited periods of fasting does indeed cause each cell within us to switch into high
survival gear, allowing it, and therefore us, to function at the very top of our game. This
response can often lead to a lowered level of inflammation, higher levels of human growth
hormone, and an enhanced metabolism, among other benefits. It works in the same way that
physical stress through exercise improves your system.
Now, caloric restriction introduces the same kind of stress to the body, but the main difference
is that with constant caloric restriction the body over time begins to feel the strain too keenly
and begins to overcompensate by, for instance, slowing the metabolism, or not devoting energy
to “non-essential” functions. This means that you are not operating at the top of your game.
Instead of stressing the body by introducing caloric restriction, the Warrior fast method cycles
fasting periods of up to 18 or 20 hours a day, with periods of eating until totally satisfied.
This fast works by creating a series of temporary fasts that then switch on your stress
responders, such as many types of enzymes, stress proteins, and highly anti-inflammatory
molecules, which then heal, strengthen, and enhance your mind and body. Studies back this
up, showing that fasting throughout the day and eating one large meal aids the health by
improving metabolism and weight loss.
How to Follow the Warrior Method of Intermittent Fasting:
To fast in this way, simply schedule in 20 hours of fasting and make sure that this 20 hour
period includes all of your sleep time. Next follow this up with 4 hours of overfeeding.
Under-Eating or Fasting?
The fast does allow you to eat small amounts of low calorie, watery and thin foods, if you find
it too hard to get through the day without some kind nourishment. The best choices are clear
soups, light vegetable juices, coffee, and tea.
If you feel extremely fatigued, a handful of berries or small amounts of sugar-free, all–natural,
grass-fed yogurt are also permitted. It’s worth noting though, that many choose not to have
anything but water and coffee or tea, to maximize benefits. Still, each person’s body works
differently, and it’s important to avoid fatigue, dizziness, and any other side effects of hunger.
Your Feast:
You are advised to eat until completely satisfied in the evening. When you overeat in the
evening, your Parasympathetic Nervous System (PNS) is turned on. Your PNS is important in
allowing your body to relax, calm down, and recuperate after all of the stresses of the day. It
works to improve digestion and helps you utilize the nutrients in your food to repair any
damage in your tissues and to grow new, lean muscle.
I don’t recommend eating too late in the evening, and I always advise that you eat your last
meal at least 3 hours before sleeping. This method of fasting advises you to eat a heavy, large,
cooked meal made up of foods that would easily have been recognized in the ancient world—
mainly lean meats, wild-caught fish, free-range eggs, fruits, vegetables, root vegetables,
legumes, and grass-fed dairy products.
Watch Out For Food Combinations:
On this fast, you are cautioned to avoid many types of food combinations which may inhibit
your body’s drive towards health. Keep in mind that only vegetables and protein can be mixed
with everything. Steer clear of combining grain and fruits, grain and sugar, nuts and fruits, or
nuts and sugar.
This fast also follows the idea of eating mainly low GI fruit, such as raspberries, blackberries,
strawberries, apples, kiwis, and grapefruits.
Also include the following foods:
Vegetable, miso, and broth soups
Plenty of fresh, raw, green vegetables to help the body detoxify
Grass-fed yogurt and kefir for easily digestible lean protein
But make sure that you avoid highly processed, modern “convenience” foods.
Tip #1: Always Break Your Fast With Fresh Vegetables A large salad dressed with olive oil
vinaigrette is ideal, allowing your body to ease into eating and detoxing built-up waste.
However, avoid using non-wine based vinegar.
Tip #2: Choose High Quality Proteins
With this fasting method, white fish, beef, poultry, eggs,
beans, nuts, and legumes are all recommended. Always eat
a salad and vegetables BEFORE you eat your protein when
breaking your fast, and ensure that, apart from eggs and
nuts, you eat protein-packed items only in the evenings.
Tip#3: Eat Clean, Eat Well, and Don’t Count Calories
With the Warrior fast’s focus on eating whole, real, and largely organic foods that would have
been around thousands of years ago, you don’t need to worry about counting calories. One of
the main ways that this fast works is by allowing you to overeat in the evening. Therefore,
attempting to cut calories and portions will result in less success.
Tip # 4: Guzzle Water
I’ve said this before and I’ll say it again. Please don’t attempt to lose water weight by avoiding
drinking. Always keep water with you at all times. Often, fasting can cause you to lose, not just
your cravings for food, but your desire to drink water as well. Be ready for this sensation and
overcome it with scheduled “drinking” times. The risk of dehydration is even greater when it
comes to these longer fasts, so stay vigilant and disciplined about getting your daily hydration
in.
Tip # 5: Think About Always Having a Bathroom Handy At First
When you first begin this fasting method, you will notice that you need to urinate more often
than usual. This is largely due to the initial water weight that will be flushed out of your system
by the elimination of inflammation. Don’t worry too much about it, as your urination frequency
will gradually slow down and return to normal.
Tip #6: Avoid Hitting The Carbs, If You Can
While carb-cycling can play a role in this fast, it’s generally recommended that if you feel fully
satisfied on high quality protein, salads, and vegetables, you shouldn’t reach for the heavy
carbs. You’ll certainly still lose weight if you do, but you won’t be getting all of the insulin and
inflammation lowering benefits you could be getting.
Next, we’ll be looking at my personal favorite, a fasting method that combines all of the
benefits of intermittent fasting into one potent plan! Trust me, you won’t want miss it!
Chapter 6: 16/8:The Secret to Unstoppable Weight Loss, Incredible Health And Intense
Energy If I could only recommend one thing to someone who’s struggling with unexplained or
stubborn weight gain, feeling sluggish, and suffering from one or more chronic illnesses, it
would be these two numbers: 16/8.
That’s it! Why? Because those two little numbers stand for a way of eating and living that is so
revolutionary, so powerful, and yet so simple that it wouldn’t be fair to call it a diet. Allow me
to explain. How many times have you gone on diets that promised you amazing weight loss and
vitality, only to find that after a few weeks or months of cutting calories to a ridiculous low,
exercising like crazy, counting every gram and morsel that entered your mouth, and constantly
obsessing about making the right choice, you stepped on the scale and saw only the slightest
weight loss? And how many times have you noticed that all that great vitality you thought
you’d be feeling as a result of your new diet never shows up, that instead you’re left feeling
exhausted, cranky, and always starving?
If you’re like most people, this isn’t an unfamiliar experience at all. In fact, it’s so common that
it’s the reason people no longer believe in diets. Well, I don’t blame them. The fact is, a diet
will never solve your weight loss and health problems, simply because almost every kind of diet
out there demands that you eat, live, work out, and plan your every bite in a completely
unnatural, unsustainable way.
The 16/8 method of intermittent fasting is the exact opposite of dieting. It doesn’t force you to
change everything you eat, count a single calorie or obsess about how much exercise you need
to be doing to meet your goal. Instead, the most basic version of 16/8 simply requires that you
make one small change: your eating schedule.
The 16/8 in the plan’s name stands for the fact that on it, you’ll be fasting for 16 hours a day
and feeding for 8 hours a day. Now, I know what you’re thinking: 16 entire hours of fasting
doesn’t sound like just one small change! I’ll bet you’re thinking it actually sounds worse than
any diet out there but trust me, it’s one of the simplest, most intuitive moves you can make
and it’s far easier to pull off than you can imagine.
That’s because, although 16 hours sounds like a lot, you’ll actually be asleep for at least 8 out
of the 16 fasting hours. The so-called“16 hour” fast actually begins after your last meal at night
at 8 or 9 PM and ends at 12 noon or 1 pm the next day when you have lunch as the first meal
of your day. We’ll get into the real nitty-gritty of how to successfully pull off the 16/8 fast a
little later in this chapter, but first, I want to fill you in on WHY 16/8 is such an effective method
of weight loss, and why it’s my favorite type of intermittent fast for longevity, energy, mental
clarity, and a whole host of other bonuses.
How Does 16/8 Work?
The easiest way to answer this question would be to say, it works intuitively. Why? Simply
because this is how our bodies used to function, before the availability of endless amounts of
food made us into all-day feeders. As I explained in previous sections, we were once hunter-
gatherers who set off early in the day without breakfast. We would then seek food for several
hours and by the time we’d finished finding it, preparing it, and eating it, it would already be
well past mid-day. Because our ancestors never ate late into the evening as we mindlessly do
now, their last meal of the previous day would certainly have been no later than 8 PM. That
means after hunting and gathering all morning the next day, when they finally did eat, they
would have already spent at least 16 hours fasting. “Well, so what?” you might ask. “That
doesn’t necessarily mean that the old way is the right way.” In this case, as in so many other
cases, the old way is indeed not only the right way, but the only way.
You see, two things have changed drastically since the days of hunting and gathering. Mankind
has never been so sick and overweight before, and mankind has also never been so abundantly
overfed before. Trust me, this is no coincidence. These two facts are certainly intertwined.
Today we’re told to always be prepared to eat by having up to 6 entire meals in one day! We’re
told that our bodies need this type of frequent eating to survive. But do you think our
ancestors were lugging around coolers and baggies of prepped snacks with them in the
wilderness? We don’t even have to go that far back. Do you think our great-grandparents’
generation ran around taking breaks to eat their 6 supposedly “necessary” meals a day? The
answer is: absolutely not. And yet, neither our ancient ancestors nor our great-grandparents
were overweight or plagued by the chronic inflammatory diseases we suffer from today. You’ll
find from historical writings that many people in the past didn’t consume breakfast and instead
ate lunch and an early dinner. Did they die? Were they unable to think clearly, live fully, or
achieve? No, in fact, there’s reason to believe that eating less frequently actually helped them
to function better mentally, physically, and even emotionally. Let’s look at the difference
between grazing all day and eating only intermittently.
Burning Fat: Fat is the best possible fuel for our bodies to burn. When you burn fat, you’re
getting a calm, steady source of energy that provides you with vitality and strength for hours on
end. On the hand, when you burn sugar, you’re getting a quick, explosion of frantic energy that
burns out super-fast, leaving you more tired and sick than ever before.
Burning sugar leads to a buildup of deadly toxins and a backlog of dangerous diseases, but
burning fat is actually deeply purifying and removes built-up acids and other undesirable
substances. So now that we’ve established fat as the clear winner in the best fuel contest, let’s
talk about why our ancestors were able to burn fat and why we aren’t able to do so as
efficiently. To put it bluntly, eating all day has caused us to lose our ability to burn fat for
energy. Instead, we just store fat away and burn sugar instead, leading to ballooning weight
and a plethora of health problems. When the body receives food every couple of hours, it has
no need to dig deep and burn its fat stores for energy. Instead it burns the easily available fuel
from the food it keeps getting fed. Usually, because it gets quite a lot of food so often and
doesn’t do the kind of tough physical work that our ancestors did, the body will then store any
excess energy from the food into itself as—you guessed it—FAT. Now, we have a situation
where not only is the body no longer burning its already large stores of fat for energy, but by
being frequently fed, it’s actually adding to those stores of fat! The New York Academy of
Sciences even published a report showing that eating all-day led to an increased risk of heart
disease, stroke, and type 2 diabetes.
And this is not just conjecture. The facts are there for anyone who cares to look. Studies show
that when people reduced the number of meals they ate a day (even if they ate the same
amount of total calories) for just two weeks, they lost a significant amount of weight, improved
their energy levels, their cognitive abilities, their moods, and were able to cut down their
cravings! Why did this happen? Because they were going for longer in between meals, their
body switched from burning the easy cheap sugar energy from constant meals to burning their
own fat stores. Suddenly, even without adding exercise or cutting the number of calories they
consumed in a day, these people were losing weight and drastically improving their health,
with just one simple change.
That’s what 16/8 is all about—one shift that will then totally revolutionize the way you look,
feel and live. When you fast for 16 hours between dinner and lunch, your body is freed up from
digesting and metabolizing, and can turn its attention to repairing and rebooting. Evidence
shows us that those who fast intermittently by eating fewer meals gain a myriad of benefits
Including:
- Reduced inflammation
- Reduced blood pressure and cholesterol levels
- Metabolism enhanced by entering ketosis, or optimal fat-burning state
- Significant weight loss that is easy to maintain
- Prevention of, improvement in and even total elimination of type 2 diabetes
- Lower blood sugar levels and enhanced insulin sensitivity
- Strengthened heart
- Elimination of deadly visceral fat
- Increased memory and learning ability
- Decreased depression and anxiety
I recommend 16/8 fas?ng because it is effec?ve while also being sa?a?ng and making it easy
for you to con?nue to work and play as usual. But all types of intermi?ent fasts reduce
oxida?ve stress by lowering the accumula?on of oxida?ve radicals in your cells. This helps to
prevent oxidative damage from happening to your cells’ proteins, nucleic acids, and lipids.
Because oxida?ve stress and damage play a huge role in causing us to age and to become ill,
fas?ng intermi?ently is a powerful way to stem the ?de of premature aging and disease. In
addi?on to this, every ?me you fast, you are inducing a mild and beneficial cellular stress
response that helps your cells to fend off illnesses and rapid aging in the same way that
exercise does. By the way, I highly recommend adding some exercise to any fasting protocol you
use in order to get a double whammy of benefits. I’ll talk more about this later in the book, so
stay tuned.
So now that you’re fully informed and revved up to try your hand at 16/8 fas?ng, let’s get into
the best way to do so.
A typical day on the 16/8 fast goes like this:
You wake up and instead of making a meal, you have a cup of coffee, tea, or any other non-
caloric beverage. Then around 12 noon, you sit down to a large meal. From this point on,
you’re free to eat as usual until 8 PM, when you should have had your last meal of the day. You
head off to bed and sleep for 8 hours and obviously during this period, you aren’t eating
anything.
When you wake up in the morning, simply by pushing your first meal of the day back until 12
noon, you’ve just completed a 16 hour fast. Your feeding period is an 8 hour window in which
you can eat freely without counting a single calorie or worrying about fitting in a certain
amount of exercise. You don’t starve yourself, you don’t measure your meals, and yet, you lose
more weight than you ever could on even the lowest calorie diet.
It’s as easy as that, and as a major fan of this form of IF myself, I can tell you that not only have
I seen amazing results in others who’ve tried the 16/8 method, I’ve never seen any other way of
eating that allows you to lose up to 4 pounds in less than a week, without the usual torture
that comes with dieting!
And the beauty of the 16/8 fasting method is that you get to choose how many times you’d like
to do it within a week. Some people start off by fasting in this way for only a couple days a
week while some do it every other day of the week and with its ease, many people prefer to eat
in the 16/8 way every day. The best part is that whichever schedule you choose, 16/8 is one of
the most effective IF methods and people see real results much faster than they ever expected.
However, my personal recommendation is that even if you have to do it gradually, you should
work towards making the 16/8 schedule your everyday meal plan.
That’s because the more often you limit your eating time to an 8 hour period, the sooner you
start to see amazing benefits, from pounds that practically fly off you, to plunging blood sugar,
better mental clarity and concentration, and even an improved mood.
Debunking the Breakfast Myth
Now I can almost hear the horrified nutritionists out there gasping: “But what about breakfast,
the most important meal of the day?” Well, I’m going to let you in on one secret that could
mean the difference between being overweight, unhealthy, and tired, or lean, fit, and full of
energy: DON’T EAT BREAKFAST!
Let me start out by debunking the tired old myth that we’ve all been taught: ignore what you
read on the back of your cereal box. Breakfast is NOT some essential meal that human beings
simply can’t live without. In fact, historically and biologically, we don’t do well on breakfast at
all because it doesn’t work with our physiological makeup. Our bodies actually reject eating in
the morning. Don’t believe it? Think about this:
Haven’t you ever had the kind of good solid breakfast that many nutritionists recommend and
then found yourself absolutely starving after only an hour or two? Don’t you notice that on
days when you’re running late and have to miss your morning meal, you find yourself less
hungry and weirdly less tired than usual?
Well, it’s not just your imagination and you’re certainly not alone. Breakfast triggers our
appetites and can keep us in a hungry, fatigued state for the rest of the day!
Here’s why: While we’ve always been told that having a square morning meal is the best way
to get our day started off properly, the truth is it’s a recipe for illness, weight gain, and fatigue.
When we eat first thing in the AM, we are essentially working against our body’s natural
processes. The morning is when our circadian cortisol cycle hits its highest point, meaning that
this is when our levels of the stress hormone cortisol are at their peak.
This may not seem like a particularly big problem until you realize that this high cortisol point
causes our bodies to release way too much insulin when we scarf down any type of breakfast,
even if it’s a super healthy meal. When this rush of insulin is released, blood glucose levels
plunge suddenly, causing exhaustion, a cranky and less than stable mood and, you guessed it—
a massive hunger attack. This doesn’t occur in the same way during any other time of the day,
so clearly a morning meal first thing is not going to help us keep our blood sugar levels steady
and our hunger at bay, as we’ve been wrongly told so often by the experts.
Research is now finally catching up to what so many people have been claiming for years. One
recent study pointed out that those who didn’t eat breakfast tended to consume fewer calories
during the day than those who started off their days with a morning meal. Other studies have
shown that those who use the 16/8 method to skip breakfast show a dramatic improvement in
cholesterol levels, inflammation markers, and also lose more weight than they would by simply
restricting calories. This is huge: you can lose more weight by passing up breakfast than by
dieting all day, even if you actually eat more food than you would if you were dieting! This
just goes to prove that insulin control is one of the most important benefits of the 16/8
intermittent fast method.
With the popularity of intermittent fasting on the rise, new results are coming in all the time.
So far, tests show us that missing breakfast can:
Decrease hunger, limit cravings and lower the amount of food you eat
Rev up fat breakdown
Improve insulin and blood glucose stability
Stimulate the secretion of human growth hormone (HGH), leading to weight loss and
better health
Protect your heart from disease
From a personal point of view, after many years of following conventional guidelines and never
missing my breakfast, I began to see that both the scientific research and my own as well as
others’ experiences were showing that this was majorly unhealthy.
I now no longer eat breakfast unless I’m pulling a particularly strenuous workload and know
that I won’t be able to fit in a meal unless I do. It was hard at first to get rid of the
misconception that missing breakfast was supposedly the most damaging things a person could
do to their body and health, but after just a few breakfast-free days, I felt light, energetic and
most importantly, I didn’t find myself craving more food all day long. From then on, I knew that
I wouldn’t be going back to force-feeding my body an early morning meal it didn’t even want or
need. I know this is going to be a tough step for a lot of people because, after all, we’ve all
been raised on the belief that breakfast is somehow more important than any other meal. If
you have a hard time just axing your morning meal right off the bat, I suggest that you try to
roll it back gradually, by eating smaller portions or pushing back your normal breakfast time by
a few hours.
But I will say this: if you bravely take the plunge and miss a couple of days of breakfast, you will
see immediate results. You’ll feel less hungry, you’ll be bursting with vitality, and you may even
notice some weight loss in the first few days. That’s because, with breakfast out of the way,
your body will no longer be releasing huge amounts of insulin to cope with that unnecessary
early morning meal. Once you see the amazing benefits of not forcing breakfast on your body
when it doesn’t need it, you’ll never look back!
I know that many people have a hard time getting the energy they need to get their day started
and many people view breakfast as a way to fuel themselves through the morning. But the
truth is that when you “fuel” yourself with a carb-rich, starchy or heavy meal in the morning,
you’re really only spiking your blood sugar and giving yourself an unnatural and short lived
sense of energy. After less than half an hour, your body’s natural circadian cortisol response
will flush you with an overdose of insulin that will send your blood sugar plunging and your
energy levels will be far worse than before you ate.
Still, going breakfast free doesn’t mean that you have to go fuel–free. I’m going to share with
you one of the biggest IF hacks out there that will totally revolutionize the way you see your
mornings and the way you think, concentrate and feel in the early hours. And it’s super
delicious, too!
Ready? The secret is coffee, and not just any old coffee—IF, fat burning, metabolism boosting,
concentration enhancing, energy-giving coffee! This coffee is so effective, so filling, and so
absolutely tasty that most people who replace their normal breakfast with it regret that they
didn’t know about it sooner.
So what’s in this special coffee? To be honest, it’s a very simple, pure recipe. It’s not some mass
produced “health” supplement drink that you have to go out and buy. Chances are you have
everything you need to make this awesome cup of joe in your kitchen right now. All you need is
some good quality butter (preferably grass-fed), coconut oil, and coffee. Seriously, that’s it!
So what makes this the best way to replace breakfast? Well, for starters, grass-fed butter is
chock full of the perfect fats our bodies need to fight off bad cholesterol and a great omega-3
to omega-6 fatty acid balance, which makes it absolutely fantastic at gearing the body up to
reduce body fat. And if that wasn’t enough, the combination of CLA and ketone-producing
healthy fats in the butter and coconut oil are intense inflammation-fighters that have been
proven to cut down body fat mass, particularly in those who are overweight.
What about energy? Well, there’s a reason this coffee brew is replacing energy drinks for
thousands of fitness and health-minded people (and practically all the tech geniuses out in
Silicon Valley, too!). It’s loaded with beneficial short-chain fatty acids that increase energy
levels and give you plenty of mental clarity and focus for up to 6 hours after just one cup! (If
you want to give this coffee mix a try as a replacement for your usual big breakfast, I’ve added
my special recipe for it in the recipe index you’ll find at the end of this book. Just remember
not to have more than one very small cup during your fasting periods, as it does contain a
higher calorie count. Still, if you find yourself too hungry or too tired to focus when you first
start 16/8 fasting, this coffee makes for a great way to ease your body into the transition of not
eating breakfast!)
Never Break Your Fast With Carbohydrates!
Now that we’ve got breakfast out of the way, let me say a few words about what I recommend
regarding your other meals. When it comes to food choices on the 16/8 version of intermittent
fasting, the reason we say it’s not a diet is because it really is up to you what you eat during
your 8 hour feeding window. Unlike other plans, you won’t be measuring, counting and
obsessing about macros. Still, with that said, I do want to let you in on my top tip for the best
possible results on the 16/8 plan—kick carbs out. I don’t mean that you shouldn’t have any
carbohydrates at all. I just mean that when it comes to breaking your fast with your first meal
of the day, you should definitely grab something loaded with protein and healthy fats, like a
nice juicy steak and some free-range eggs, along with a portion of low GI vegetables such as
asparagus spears or a spinach salad, instead of a carbohydrate-packed option like bread or
white rice. This is because carbs, as I’ll mention many times in this book, actually have the
power to reverse a lot of the best benefits of your intermittent fast. One of the main reasons
that the 16/8 intermittent fasting method works is because it powerfully controls your insulin
levels. Whenever you eat a high carbohydrate meal, you’re basically cancelling out this
wonderful benefit. Insulin is a fat storing hormone, and the moment your body starts taking in
and metabolizing carbs, it begins to overproduce insulin. The simplest way to understand this is
with this formula: more carbs lead to more insulin, and more insulin leads to more weight gain,
more hunger pangs, high blood pressure, rapid aging, and a shortened lifespan.
These effects are exactly what intermittent fasting corrects, so in order to truly get the best
benefits out of your fast, I recommend that you never break a fast with a high-carbohydrate
meal, and that you generally follow a low-carb, high fat menu during your feeding hours.
Now, in the interest of full disclosure, I do want you to know that there are plenty of people
who go on a 16/8 fast and scarf down a box of donuts during their feeding period. A lot of
them actually still lose weight because IF is just so effective, but they don’t lose as much as
they should be losing and they certainly don’t get all of the brain boosting, longevity-promoting
and anti-aging effects they should be getting. I want you to get the full benefits of your fast, not
just a couple of pounds here and there and I want you to feel, function, and look great while
you’re doing it.
Because studies show us that a low-carb way of eating leaves you with lower insulin levels both
when you’re fasting and when you’re feeding, this is the best possible way to really get the fat
loss, energy, health and longevity you’re looking for.
Does This Mean Absolutely No Carbs?
Not at all. There are plenty of good carbohydrates that I urge you to include in your meal plans.
While bad carbs spike your blood sugar and cause massive insulin releases, good carbs don’t
raise blood sugar as high or as rapidly. The very best carbs you can add to your meals are non-
starchy vegetables. These are loaded with highly nourishing vitamins, minerals and
phytochemicals—plant compounds that keep you safe from inflammation, cardiovascular
diseases, rapid aging, and even cancer. They also provide a great supply of fiber to ensure that
everything moves along well. This is particularly important when doing intermittent fasting
because the lack of constant feeding can, at first, leave people a little irregular. The fiber in
veggies will correct that for you quickly and naturally.
To make your choice easier for you, I’ve created this list of excellent carbohydrates to include
during the feeding portion of your intermittent fasts:
Artichokes
Asparagus
Broccoli
Brussels sprouts
Cabbage (all varieties are great)
Cauliflower
Celery
Cucumber
Eggplant
Leeks
Lentils
Beans (kidney, garbanzo and green beans, in particular)
Greens (this includes mustard greens, kale and collard greens)
Mushrooms
Okra
Onions
Peppers
Radishes
Spinach
Squash
Swiss chard
Tomato
Watercress and all other salad greens (including romaine, iceberg lettuce, chicory
and arugula)
Zucchini
When it comes to fruit, your best choices are:
Apples and pears
Apricots
Berries (including raspberries, blueberries, strawberries, black berries, gooseberries,
huckleberries)
Cherries
Grapefruit
Peaches
Figs
My Top Tips For A Successful 16/8 Fast:
Tip# 1: Find The Timing That Works Best For You, But Stick
As Closely To An 8 Hour Feeding Window As Possible The
example I give here is based on my own 16/8 fasting
schedule, but that doesn’t mean that you have to eat dinner
at 8 PM the night before and break your fast at 12 noon.
That’s just how I do it, but you can choose to eat dinner at,
say, 9 PM the night before and break your fast the next day
at 1 PM, or you can eat dinner at 7:45 PM and break your
fast at 11:45 AM the next day. Some people even extend
their fast from 16 hours to 18 or even 20 hours. They do so
by eating dinner the previous night at 8 PM and then not
eating anything until 18 or 20 hours later, the next day.
This is an extreme method that really only works for a small
handful of people and not one I personally recommend, as it
doesn’t allow the 8 hour window of feeding which research
shows us is part of the reason the 16/8 fast works so well.
But it really is up to you, how your body feels, and your
particular schedule. And of course, fasting on a slightly
modified plan is way more beneficial than not fasting at all
because you couldn’t fit it in to your day!
Tip # 2: Breakup With Breakfast For Good The one caveat is
that whichever schedule you choose for yourself, you’ll
need to still avoid eating breakfast (or any morning meal
that takes place a couple of hours after you’ve woken up)
for the cortisol and insulin reasons I explained previously
AND you’ll also want to avoid eating anything in the three
hours before you go to sleep.
Tip # 3: For Faster Weight Loss, Better Anti-inflammatory
Effects and Enhanced Brain Function and Mood, Aim For
High Protein, High Fat and Low Carb Meals
As you know by now, intermittent fasting on the 16/8 plan
is so effective that you could be gorging on a carb-fest
during your feeding periods and you’d probably still see
pretty great weight loss results, due to the way this fast
forces your body to switch from burning glucose to burning
your own stores of body fat. But, and this is a big but, you
wouldn’t be making the most of all the health benefits
provided by intermittent fasting if you were to eat like that.
That’s because a large amount of carbohydrates,
particularly simple carbs, causes spikes in your blood sugar,
triggers insulin rushes, and switches on your inflammatory
responses. Now, intermittent fasting has been shown to
work very effectively to cool inflammation, but if you’re
constantly switching on the inflammation that the fast is
trying to switch off, eventually, inflammation will win out.
No matter how healing this fasting method is, if you
repeatedly allow yourself to eat too much of the foods that
cause illness, all the intermittent fasting in the world won’t
be of much use.
That’s why I strongly recommend that those who want to
lose a larger amount of weight, those who have chronic
illnesses of any kind and type 2 diabetes in particular, and
those who really need to see an improvement in brain
function, mix this fast method with a generally low carb
meal plan. You should be getting the majority of your
carbohydrate intake from low GI, non-starchy vegetables
and a limited portion of fruits. Other than that, feel free to
eat as much delicious fat and protein as your heart desires.
If you’re worried about going hungry during feeding
periods, remember that eating low carb, high fat meals is
actually much more satisfying than eating high carb, low fat
meals. Think about it—when you’re absolutely ravenous
what would you rather have, a dry bagel or bacon, extra
helpings of butter, and a steak as large as you like?
Tip # 4: If You’re Eating Low Carb, Don’t Stress About
Calories Or Portion Control
This tip is linked to the one above. While the vast majority
of people on the 16/8 fast do remarkably well and stick with
it, the few cases I’ve seen where that hasn’t happened have
been because of one thing and one thing alone: counting
calories and cutting portions.
Simply put, if you turn this fasting method into just another
low calorie diet where you have to run around measuring,
counting, and worrying about everything you put in your
mouth, it will end up failing, just like any low calorie diet.
The reason so many people stick with intermittent fasting
on the 16/8 method and see results that last is because it is
NOT a diet. You’ll be far more likely to last through your 16
hour fast period if you know that you have a satisfying
amount of food waiting for you during your 8 hour feeding
period. Your body will also understand that it is being
nourished and taken care of and won’t try to hold on to any
fat unnecessarily. If, on the other hand, you start trying to
cut calories drastically and limit portions, two things will
happen: 1: Your body will start to suffer from the strain of
fasting AND being on a low calorie diet, which is a combo I
never recommend. 2: Your will-power and enthusiasm will
take a hit from all the usual things that make dieting
impossible to succeed at, such as counting, measuring, and
worrying. The trick with IF is that it feels intuitive. When
your fast is up, you eat real, whole, and wholly satisfying
meals until you are totally satiated.
Your body was made to fast and feast cyclically, and it truly
responds well to this type of meal plan. Don’t let years of
dieting hype get into your head and confuse you. Listen to
your body and you’ll see those pounds slipping away while
you remain nourished, fed, energetic, and healthy!
Join me in the next chapter for an eye-opening look at how intermittent fasting can literally
wipe out one of the biggest killers of our time!
Chapter 7: Intermittent Fasting—Kiss Diabetes
and Blood Glucose Disorders Goodbye!
One of the biggest lies we’ve been fed in recent years is that our brains can’t function without
glucose as its fuel. This has led to many people desperately trying to “keep up” their blood
sugar levels by snacking throughout the day. Even when they are eating so called healthy
snacks, they are still doing irreparable harm to their bodies, their minds, and their long term
longevity.
One of the most important things I want to take away from this chapter is this message—the
human brain DOES NOT need a big supply of glucose in order to operate. In fact, glucose is like
cheap, unfiltered fuel. It may be easily available but it should never be your first choice for
energy. Unfortunately, decades of nutritionists recommending diets that include regular
supposedly “healthy” mini-meals made up of carb-loaded, sugar-rich foods like granola, dried
fruit, and other glucose traps have left people munching all day and every bite is taking us one
step closer to one of the biggest killers of our time—diabetes!
Let me give you an example of this misguided information: have you ever told your doctor that
you wanted to go on a completely sugar-free diet or even searched conventional health
websites about this type of diet? I’m almost certain that you’ve been warned against going too
far with eating sugar-free with a line that goes something like, “Glucose is your brain’s primary
fuel and is important for proper functioning—as long as you don’t go overboard, sugar can play
a healthy role in your diet.” This is the same kind of excuse that people often give when they
tell you why they can’t go on an intermittent fast. You see, for so long we’ve believed that
keeping our brains and bodies fuelled with glucose through near continuous snacking and the
outdated idea of “three solid meals” is absolutely necessary,
It’s time to debunk this dangerous concept here and now—glucose is not the elite wonder fuel
that lazy science has made it out to be for so many years, and when you fast, you are not
putting your body and mind at risk. Quite the contrary is true.
Now, we know that the brain generally does well on about 30 grams of glucose on very high fat,
low-carb diets, such as those eating a traditional Inuit diet or going on extreme Paleo. So where
does this glucose come from? Not from sugary foods, not from starchy carbs, but from your
own body! When your body enters a deeply fasted state it can actually make up to 21% of its
own glucose supply by burning fat. When you fast, your body produces glycerol, which supplies
a lot of the glucose your brain uses for energy. The rest can easily be made up from your
regular diet and does not require you to go on some crazy nutritionist-approved all day carb
fest.
So the next time someone tells you that going on an intermittent fasting plan is dangerous
because it will eliminate your body’s glucose supply, tell them that your own body is very
capable of fulfilling the small need for glucose it has and that you don’t need to be eating all
day, every day, non-stop, to be healthy. A simple look at the way our ancestors lived is more
than enough to illustrate this point. How many hunter-gatherers do you think were walking
around in the forest snacking on glucose-packed food all day and stopping their activities to eat
three square meals? The answer is almost certainly none, and if our ancestors didn’t need to
worry about skipping a meal or two, we definitely are capable of doing the same without any
harmful side effects. One major difference between the way we live now and the way we used
to live is that, back in those days, a disease like diabetes simply couldn’t have taken hold and
spread like it’s doing today. And the reason is this—we ate for nutrition, when our bodies
needed it, and NOT by some arbitrary schedule that forces us to keep ourselves in a fed state
for far too much of the time.
This continuous feeding has left us with a massive diabetes problem on our hands. 371 million
people globally now have this terrifying condition and that number looks set to multiply
rapidly. In just the last 10 years, the rate of new diabetes cases has risen 90%! And all the
evidence points to one truth we can’t ignore: if we keep doing what we’ve been doing, we’ll
keep seeing epidemic levels of diabetes! That’s really why intermittent fasting is so important.
Not only is it the complete opposite of all the stale medical advice we now know doesn’t work,
it has also been proven to wipe out diabetes.
Now, fasting as a cure for diabetes is not a new concept. Historically, fasting has always been
seen as the best medicine for illness of almost every kind, and all the way back in 1906, the
famed world-leading diabetes expert Dr. Elliot Joslin posited that fasting was the perfect cure
for diabetes. Somehow, this knowledge was lost along the way and since then, we’ve been
effectively feeding the monster that is diabetes. So how does intermittent fasting work? It
starves type 2 diabetes right into non-existence by removing its true root causes, chronic
inflammation and insulin resistance.
Now, this is the complete opposite of the accepted advice from most doctors and nutritionists.
They tell us that diabetics need to be eating frequently and regularly throughout the day in
order to stabilize their blood sugar levels and combat insulin resistance. But if that was true,
the millions of people who have been carefully following this misguided diet would have seen
improvements in their diabetes. Instead, their insulin resistance has only gotten worse, their
blood sugar is impossible to control, they’re putting on pounds, and they’ve been told that
their situation is incurable–that it will just go on and on and perhaps end up being the cause of
an early death.
Well, if this sounds terrifyingly familiar, I’d like to tell you that this is not true at all. Your
condition is definitely controllable and even reversible, once you let go of the commonly
prescribed myths about the right way to eat for diabetes. Intermittent fasting has provided
many people with supposedly “uncontrollable” diabetes with a fast, effective solution that
works without medication. Still, conventional medicine insists that fasting is not the answer for
stable blood sugar and that in fact, it could even be dangerous to diabetics!
But the evidence tells us a totally different story: a number of studies have shown that far from
being a cause of high blood sugar and insulin issues, intermittent fasting actually lowers blood
sugar long term, and completely eliminates insulin resistance! In a recent study, those with
type 2 diabetes tried intermittent fasting for three days and immediately displayed much lower
blood glucose levels as well as increased insulin sensitivity. In another test, type 2 diabetics
who went beyond the normal 12 hour period of not eating overnight, by not eating for 18
hours, showed an astonishing 23% drop in blood glucose! Those who engaged in a once a week
24 hour fast displayed a sharp fall in levels of blood glucose and up to a 31 % drop in insulin
levels!
Intermittent Fasting and Weight Loss:
As we know, weight loss is a major goal for most people with type 2 diabetes. That’s because
any extra weight can actually spike insulin resistance, making it impossible for the body to use
insulin correctly. Intermittent fasting does wonders in this area too. After just a short period of
fasting intermittently, your body’s levels of human growth hormone (HGH) shoot up as much as
5-fold. This is extremely beneficial for weight loss, because HGH promotes the burning of fat,
resulting in rapid weight loss. Intermittent fasting brings down insulin levels while
simultaneously increasing amounts of the hormone norepinephrine, and both of these actions
help your body metabolize fat and use it as an energy source.
In addition to this, tests show that short bouts of intermittent fasting can actually raise your
metabolism by almost 4%, making calorie-burning and weight loss extremely easy.
Another way that IF combats diabetes through weight loss is by causing targeted weight loss in
the abdominal area. Those fasting intermittently showed an average 4 to 7% loss in waist size.
Research has long pointed to abdominal fat as a culprit in the development and worsening of
type 2 diabetes, so by busting belly fat, IF is also eliminating the conditions that cause diabetes.
And the best part is that these results are consistent across the board, whether you choose a
24 hour fast, an alternate day fast, or any of the other fasting methods.
So what does this tell us? No matter which type of intermittent fasting method you choose, all
provide viable treatment options for type 2 diabetes that work far better than the common
treatments on the market now.
Still, even with all of these amazing rewards, there are some risks to consider when it comes to
starting any new eating plan with diabetes. With that in mind, I’ve laid out a detailed plan to
help you fast intermittently with greater success and safety.
Fasting With Diabetes:
What’s The Best Type Of Intermittent Fast for Me, As A Type 2 Diabetic?
While all types of IF are incredibly healthful and have shown both in real life case studies and
in scientific research to have an excellent effect on those with type 2 diabetes, I do have a
personal favorite when it comes to lowering insulin resistance and speeding up weight loss
while making it easy to stay on track. This is the 16/8 type of fast, in which you simply limit the
hours in the day in which you can eat. Please head to the earlier chapters in this book where I
go in-depth about how to get the best results out of this type of fast for more information.
Important Note: It’s absolutely critical to keep in mind that intermittent fasting is a great
treatment option for type 2 diabetes but that it is NOT normally recommended for those with
type 1 diabetes.
If you attempt to try IF with type 1 diabetes, there‘s a serious risk that your blood glucose
levels may shoot up too high and lead to hyperglycemia. This in turn will cause substances
called ketones to build up in your system, leading to a dangerous condition called diabetic
ketoacidosis.
If you are currently using insulin to control your type 2 diabetes, it’s a good idea to speak with
your doctor before you begin your fast, as sudden changes in your eating can affect insulin
levels dramatically—meaning that intermittent fasting may make you suddenly too healthy for
the amount of medication you’re taking.
The Secret to Successfully Fasting With Type 2 Diabetes:
Follow these top tips to make sure that your intermittent fasting kicks type 2 diabetes out of
your life for good!
Take It Slow In the Beginning:
While IF is definitely a highly effective treatment, type 2 diabetes is still a tricky and serious
condition, and it’s important to understand that the levels of insulin already in your body may
make it difficult for you to get into fat-burning mode right away. This doesn’t mean that you
won’t get the results you want. It only means that you may need to start slowly. One great way
of doing this is to cut down the fasting periods a little, allowing your body to ease into the
process.
Cut Back on Carbohydrates:
This is something I advise everyone starting intermittent fasting to do, but it’s all the more
essential for those with type 2 diabetes. While you’ve probably heard that complex carbs are
an essential part of a healthy diet for those with diabetes, this just isn’t true. No matter how
complex the carb you’re eating, it can still place a lot of strain on your maxed out body by
creating a need for more and more insulin, leaving you ill, fatigued, overweight, and burned
out.
In order to make sure your blood glucose levels don’t spiral out of hand, you should begin all
intermittent fasting with a brief period of low to no-carbohydrate meals. This also applies to
days when you’re fasting, as well as those when you aren’t, because cutting carbs is the key to
keeping your glucose in check while also entering a slightly ketogenic state and facilitating
weight loss. If you don’t do this, you’ll find yourself struggling to enter the fat burning phase,
while also placing your health in danger with the possibility of high blood sugar levels.
When cutting carbs, try to keep your total carb intake well below the 100 grams a day line, and
always select foods with low glycemic loads and indexes.
Try Out Various Types of Intermittent Fasting and Choose the Right One for You:
As you know, IF isn’t a one-size-fits-all process. There are different ways to fast intermittently
and each method has its benefits and potential drawbacks, depending on your unique makeup
and condition. Reactions to fasting differ widely among people, so it’s crucial to really notice
how you feel with each type of fast and make a selection based on how your body responds. I
recommend that you begin with an IF fast that allows you to eat a limited amount of calories a
day, rather than a full, no calorie fast. This will ensure that your blood glucose levels remain
steady throughout.
Exercise While You Fast for the Best Results:
Boost your type 2 diabetes-busting results by adding a little exercise to the mix. Working out
while you’re still fasting takes blood sugar lowering and insulin sensitivity to a whole new level,
making sure you get the very best out of your IF efforts.
Because your blood sugar levels tend to be higher in the mornings, it’s a great idea to exercise
first thing in the morning on an empty stomach for maximum fat burning and blood sugar
decreasing effects.
Never Break Your Fast with a High-Carb Meal
All people on an intermittent fast should aim to steer clear of carbs when breaking their fasts,
but when it comes to those with type 2 diabetes, breaking a fast with high-carb foods can spell
major disaster. I cannot stress this enough—not only should you be combining your IF with a
low-carb eating plan, you should NEVER reach for a carb as your first post-fast meal. This is
because carbohydrates are essentially sugar in chain form, so as you eat them, they
immediately spike your blood glucose and make your insulin resistance much worse.
Whichever IF schedule you follow, remember that your blood glucose levels will often be
highest in the morning as your liver is busy making sugar overnight. Due to this, I recommend
that your initial meal should be protein and fat-loaded and as low in carb content as possible,
in order to switch off your liver’s sugar production. A great way to you break your fast is with a
handful of nuts, or go for eggs, meats, and other rich sources of protein, while avoiding foods
that are high GI. After your initial meal of the day, you should be able to supplement your
intake with small portions of non-starchy, low GI vegetables and fruits.
Keep An Eye On Your Medication Levels:
This is something I mentioned briefly above but it’s so important that I want to touch on it
again. When it comes to type 2 diabetes, intermittent fasting works—I mean, really works. Even
from your first fast day, you’ll likely see your blood glucose drop much lower than you’ve seen
them go before. This means that on fast days, you may need to adjust your doses of
medication because IF is so effective at doing what your meds are trying to do that adding
both fasting and medication together may result in dangerously low blood glucose levels. In
fact, I know of one woman who had been a type 2 diabetic for over 30 years and always had
stubbornly high blood glucose levels. When someone introduced her to intermittent fasting,
she was shocked by the results she saw!
Her usually sky-high blood glucose levels had dropped so low that she couldn’t believe what
she was seeing. She consulted with her doctor and he told her that IF was doing such a great
job of lowering her blood glucose levels that he was going to have to lower the amount of
medication she was taking for her diabetes—because IF and the medication together would
have been too much. She continued with fasting intermittently and within months was able to
gradually decrease and then eliminate her medication altogether.
This is just one case but I’ve experienced so many are just like it that I’m confident you’ll begin
to see quite a huge change in your blood glucose levels very early on. Monitor yourself closely
and talk with your doctor to make sure reducing your dosage is the best move for you.
The only case where I don’t believe any medication dosage changes are required is when it
comes to metformin. Metformin is a medication that works to reduce insulin resistance and can
be a great part of your health plan, side by side with IF and eating low-carb. When your insulin
resistance fades away through continued intermittent fasting, you’ll likely get the go ahead
from your doctor to adjust or eliminate Metformin too, but again, it’s absolutely crucial that
you talk to you doctor before making any changes on your own.
Watch Out for Hypoglycemia:
Some of the medications you may be taking for your diabetes could end up causing episodes of
extremely low blood sugar, otherwise known as hypoglycemia. The medications most likely to
do this are sulphonylureas such as glyclopyramide, glibenclamide, glyburide, glibornuride,
gliclazide, glipizide, glibornuride, gliquidone, glisoxepide, and glimepiride. Because IF causes
your insulin resistance to be lowered as you fast, these medications may cause your pancreas
to release more insulin than you actually need.
If your blood sugar levels drop drastically, you may need to take in some carbs in the short
term. In the long term, you will need to speak with your doctor about reducing your medication
dosages, so that you can continue to fast intermittently and remain on a low-carb eating plan,
in order to completely control and reverse your type 2 diabetes!
If this is the beginning of your IF journey to healing your type 2 diabetes, then I am very excited
for you. You’ll be seeing changes and improvements in your health, body, appearance, mood,
and mind that many doctors falsely told you were nearly impossible. Remember to keep
monitoring your blood glucose and to add in exercise and you’ll really be on your way to a
diabetes-free future, in a truly safe, natural, and effective way!
So intermittent fasting works wonders for your body, but what about your brain? Make sure to
check out the following chapter to find out all about its brain-saving benefits!
Chapter 8: The Brain Boost—How Intermittent
Fasting Can Help You Improve Your Memory,
Think More Clearly, and Protect Your Brain
From Disease And Depression
If I asked you to name some of your biggest health fears surrounding aging, I’m willing to bet
that dementia, memory loss, or any other cognitive disorders would definitely be in the top
ten. Why? Well, quite simply, cognitive disorders have reached an all-time high. We’ve come to
accept that everyone will eventually end up losing their mental faculties, becoming dependent
on others to carry out even the most basic tasks and being incapable of caring for themselves.
As you read this, nearly 50 million people suffer from dementia worldwide and there are over 7
million new cases every year! While plenty of people are turning to intermittent fasting, looking
for a solution to weight gain, fatigue, and other concerns, a growing number are also seeking it
out in order to literally rescue their brains!
You’ve probably heard all of the hype about the right way to tune up your brain and protect
yourself from age-related cognitive decline, right? “Eat plenty of fish, eat fat, don’t eat fat,
gorge on kale, stuff yourself on eggs, go vegan, go Paleo!”
When it comes to brain health, it seems like every new piece of advice you hear from doctors,
nutritionists, and diet specialists seems to directly contradict previous recommendations,
making it easy to be confused and left wondering if nutrition really has anything to do with a
healthy mind at all. Well, I’ve got a very clear, short, and simple answer for you. It’s really how
and when you eat that matters most to your brain, rather than what you eat. If you want to
boost your brain cells, stay mentally young, and keep a whole slew of dangerous brain-draining
diseases such as Alzheimer’s, depression, and even various types of psychiatric disorders at
bay, forget about chasing down the latest super food or diet. Instead, focus on harnessing the
power of one of the most ancient and simple healing tools that mankind has—fasting.
I know, it sounds pretty tough to believe. After all, we’ve all spent decades hearing that this
meal plan or that particular ingredient is the key to healing our brains. Recently however, study
after scientific study has come out proving that in fact, the LESS frequently you feed the brain,
the better it functions. Now, I’m not saying that you should try starving yourself in order to
smarten up or keep your wits sharp. That would actually be counter-productive because our
brains require a certain level of caloric intake to fuel their functions and keep them in top
condition. Additionally, our brains are largely made up of fatty tissues and would likely shrivel
up from a very low-calorie or low-fat diet.
What I am saying, and what doctors, nutritionists, and scientists around the world have begun
to espouse, is that fasting intermittently is the ideal way to help your brain work at maximum
speed, efficiency, and intelligence levels for the longest time possible. Feeling a bit skeptical?
Who could blame you? After years of contradictory information about the best methods for
achieving brain health, it’s easy to think that intermittent fasting is also just another flash-in-
the-pan fad. But the big difference between intermittent fasting and other methods is
evidence. There’s plenty of scientific data to back up claims that intermittent fasting actually
benefits the brain in a measurable, tangible way, and even more importantly, there are
thousands of cases, current and historical, that show us the importance of fasting for a better,
stronger, and more durable brain.
Let’s take a look at just how intermittent fasting improves brain function:
Intermittent fasting works primarily by slowing the brain (and body’s) aging process by bringing
rampant inflammation to a screeching halt. Think about this: eating is largely a very
inflammatory process. Every time you sit down and enjoy a meal, you’re inadvertently setting
off a series of reactions within not just your body but your mind. The most important of these
reactions is that your blood sugar levels begin to rise. Now, this takes place the most when you
eat high-carb or sugar-laden foods, but it is also an in-built part of the metabolic process, so
even healthy foods such as legumes or certain vegetables won’t protect you from a slight rise in
blood glucose levels.
When blood sugar rises, it causes a whole array of unwanted and ominous side effects, but its
most deadly effect is its ability to increase levels of pro-inflammatory cytokines. Pro-
inflammatory cytokines act as messengers, spreading the burning fire of inflammation
throughout your system, and essentially wreaking havoc on your brain’s health and stability.
Because pro-inflammatory cytokines literally light up your brain with inflammation, it’s vital to
stop them before they burn out your most important organ!
Luckily, this is easily done by practicing intermittent fasting. Research has shown that each time
you fast, you effectively suppress these dangerous pro-inflammatory cytokines and put a stop
to their destructive actions while at the same time promoting the production of anti-
inflammatory cytokines which cool the flame and soothe the brain.
Another risk associated with the rise of blood sugar that comes from too much or improperly
timed eating is a shrinking brain! Yes, that is the disturbing truth: elevated blood sugar levels
can actually cause your brain’s hippocampus to dry up and shrink. Considering that the
hippocampus is your brain’s memory center, you can see how serious the threat of a shrunken
one can be!
In a groundbreaking German study, a group of more than 100 test subjects were evaluated to
determine hippocampus size, as well as their blood sugar levels and ability to learn and
remember. What researchers discovered was absolutely astounding: there was a very strong
link between high blood glucose levels, poor memory, lowered learning abilities, and a smaller
hippocampus. Results from the individuals who participated in the study displayed a clear fact:
the higher a person’s blood sugar levels, the smaller that person’s hippocampus was likely to
be, and the less able they were to learn and retain new information. The individuals who had
the lowest blood sugar levels were also found to have a larger, healthier hippocampus as well
as better memories and cognitive abilities!
How many times have you heard the phrase “All that sugar will rot your brain”? Well, these
results prove that saying is true. Elevations in blood glucose levels associated with caloric
intake are definitely connected to brain shrinkage, loss of memory, and a loss of the ability to
learn new information. We now know that intermittent fasting works to significantly lower
blood sugar levels and keep them within a lower range continuously. This may come as a shock
to most people. Certainly, for far too long, we’ve been fed the myth that eating small, frequent
meals several times throughout the day is the best way to control blood sugar and keep the
mind in optimal health. The truth however, is very different.
Research and experience have both taught us what many people have suspected for years—
high meal frequency is not the answer. If it was, the millions of people who take their doctor’s
advice and eat evenly spaced little meals and snacks throughout the day would not be at risk of
blood sugar mediated dementia. Instead, dementia and other brain disorders are at epidemic
levels, and we are only now finally beginning to see that eating fewer, less frequent meals
(regardless of caloric intake) actually lowers blood sugar levels and successfully protects the
brain.
It’s time to start ignoring that old wives’ tale advising you to eat a small meal every couple of
hours. Those who have ended up on the “small, frequent meals” bandwagon are actually
stoking high blood sugar levels, sparking serious inflammation, and setting up their minds for a
massive meltdown. Eating too many times a day can trigger insulin resistance, glucose
intolerance, and speed up the process of aging, while also bringing on dementia and cognitive
disorders. This is the most destructive thing you could do to your mind and your body, and it
completely goes against everything we know about the way our ancestors lived.
During the days of hunting and gathering, we weren’t continually grazing on an endless supply
of meals and snacks. In fact, we went through long periods of not eating, as we searched for the
next meal or strived to conserve our limited supplies to eat them when we needed them most.
Just because huge amounts of food are now easily available to us doesn’t mean that we should
be eating all day. The opposite is true—we should be mimicking the normal cycle of fasting and
feeding that our brains have always experienced.
Using intermittent fasting allows you to mimic this cycle to guard yourself from terrible brain
disorders and think more clearly, quickly, and effectively than ever before. It’s important to
note that intermittent fasting’s benefits don’t end at simply lowering inflammation and blood
sugar levels. In fact, perhaps the most powerful ways in which it boosts brain power is through
its ability to cause limited stress to the brain. Now, when I say stress, I’m not talking about the
“worried, anxious, keyed up” type of stress that has been proven to be harmful to the brain.
Instead, I mean the low-level, mild, and beneficial stress that fasting places on the brain cells,
in the same way that working out places limited, positive stress on the muscles. Just like
exercise, although it may cause momentary strain, it quickly results in improved strength and
wellness.
Anytime you reduce the energy you take in for a period of time longer than 5-6 hours, you
begin to positively affect the growth of brain neurons. These bouts of fasting also directly result
in higher levels of Human Growth Hormone (HGH). When men fast for 24 hours, they
experience an astonishing 2000% increase in HGH levels, while women who do the same
experience a 1300% increase in levels of circulating HGH!
This is important because a rush of HGH optimizes your metabolism and burns fat while
simultaneously saving protein. In this way, the saved proteins get used to enhance the
processing of neurons, the maintenance of collagen, the lowering of triglycerides, and the
improvement of HDL cholesterol levels. All of these things contribute to a healthy mind.
We know that HGH is the exact polar opposite of the hormone insulin. While insulin is
intensely pro-inflammatory, HGH is extremely anti-inflammatory. While insulin plays a role in
some of the most destructive disorders mankind has developed today, HGH is a life-giving,
rejuvenating, and anti-aging hormone that repairs damaged tissues, douses inflammation, and
allows the brain to enter a state of “neuronal autophagy” where it cleans out any toxic debris
and returns itself to the ultimate level of functioning. Because of this, when HGH is increased
through even short periods of fasting, the brain-destroying processes unleashed by insulin
releases are cancelled out.
Conversely, every time food is eaten, causing a release of insulin to be required, HGH
production is suppressed, and all of those wonderful brain-boosting benefits it provides are
eliminated. Basically, eating interrupts that extremely healthy cleansing autophagy process that
HGH induces, and when it’s interrupted, the brain begins to destroy itself!
So why is fasting the only way to increase and protect HGH production? Wouldn’t a low-carb
diet be sufficient since proteins and fats don’t cause insulin spikes in the same way that carb-
heavy meals do? Well, the answer to that is while proteins and fats may not spike your insulin
like a bowl of pasta will, they also don’t necessarily do your HGH levels any favors either. The
simple truth is that eating, in and of itself, has a suppressing effect on HGH. That’s why it’s
extremely important to give your brain “food breaks” where it can briefly enjoy the benefits of
low insulin levels and increased HGH.
I know what you’re thinking—HGH sounds pretty good but is it really worth skipping meals in
order to increase it? To put any doubts to rest about this awesome brain-saving super
hormone, let’s take a quick look at the long list of amazing rewards HGH can offer your brain’s
functioning and health!
HGH boosts the growth of peripheral dendrites in your brain, helping you to
maintain the vital connections between your brain cells.
It stimulates the growth of glial cells that are in charge of nourishing your brain’s
neurons.
It helps your brain cells not only to repair themselves, but also to duplicate!
It improves the myelin sheath that covers your entire central nervous system,
keeping your mind safe from a myriad of deadly degenerative diseases like multiple
sclerosis.
Studies show us that when HGH levels increase, the number of dying brain cells is
sharply decreased.
We’re seeing evidence that substantially increasing your HGH levels can not only
prevent the development of Parkinson’s, Alzheimer’s, and other degenerative
conditions in the first place, it can actually REVERSE some of their most troubling
symptoms and may also slow their progression.
HGH prevents the formation of dangerous enzymes called proteases by knocking out
the free radicals that cause them.
Research shows that HGH spurs on the release of endorphins in the brain, triggering
better learning and enhancing the mood.
Additionally, it’s been shown to be at least as effective as Prozac and other anti-
depressant medications in combatting depression and encouraging a lifted and more
stable mood. This may be the secret behind the increase in cases of depression in
older people. As we know, amounts of circulating HGH dramatically drop as we age,
but intermittent fasting can get these levels back up to normal, without any harmful
or costly prescription meds!
If that impressive list isn’t enough to make you consider giving intermittent fasting a try, think
about this: lower inflammation, stable blood sugar, and HGH production are not the only ways
that fasting protects your mind and gives you a clear edge when it comes to thinking, learning,
and remembering.
Fasting and BDNF
BDNF (Brain-Derived Neurotrophic Factor) is a critical protein that has an important effect on
all of your brain’s functions and also regulates your peripheral nervous system. This substance
is so effective at boosting the brain that it has actually been called “miracle-grow for the mind”
by Harvard psychiatrist, John J. Ratey!
It plays a vital role in everything from helping in new neuronal growth (neurogenesis), halting
brain cell death, and supporting synapse growth among other functions. Because BDNF is so
essential for optimal cognitive functioning, when levels of it dip, all kinds of problematic
conditions arise, including premature memory loss, depression, rapid aging, psychiatric
disorders like schizophrenia, and impaired neural development. Low BDNF is one of the main
characteristics of Huntington’s disease, and is also linked to the development of obesity, which
in turn can cause a shrunken hippocampus.
BDNF works by attaching to the receptor in your brain’s synapses. Once inside your brain cells,
it also causes you to create even more BDNF and increases serotonin production. This
particular neurotrophin may be just one among many that influence the brain, but it is also
arguably the most important in preventing disease, preserving the brain, and helping it to work
at the best possible levels.
Basically, a brain without sufficient amounts of BDNF is a dysfunctional mess, and making sure
you have high enough amounts of it is truly one of the most beneficial moves you can make for
your brain’s short and long term health.
There are several ways to protect yourself from the many dangers posed by a lack of this
neurotrophin, including supplements, dietary restrictions, and exercise, but the very best
method of increasing BDNF is actually also one of the easiest to carry out—intermittent fasting.
While restricting your calories alone can help you bolster the BDNF in your brain, nothing works
quite as well as using scheduled bouts of fasting.
Every time you fast, your brain increases BDNF signaling and rolls back much of the damage
that your cells and synapses have already experienced. Neurotransmission begins to function
properly, disease is fought off and your entire mind begins to think work and even feel better!
This method is super easy to pull off because it doesn’t involve tedious “mind exercises” or
regular supplementation—instead, you simply give food a miss for a short period and start
reaping the rewards very quickly.
I’d like to highlight the importance of using fasting to boost your BDNF for you with a little fact:
Did you know that thousands of people who have suffered traumatic events and are left
suffering from Post-Traumatic Stress Disorder (PTSD) have successfully used fasting-mediated
BDNF to heal their minds, moods, and lives, when medication, therapy, and other conventional
methods haven’t worked for them? Doctors believe this may have a lot to do with BDNF’s
intensively anti-inflammatory properties. In fact, BDNF is so anti-inflammatory that increased
levels of it have been shown to reverse asthma, arthritis, and other inflammation-led diseases!
Intermittent Fasting and Depression:
Fasting intermittently does much more than ward off physical disorders of the brain. It also
works wonders for those suffering from depression. One study found that after just a short
period of fasting, 86% of depression patients experienced complete remission of their
condition. Anecdotally, many of those who first try intermittent fasting are bowled over by the
weight loss, decreased cravings, and mental clarity that it provides, but soon they also begin to
notice an unexpected side effect—an elevated mood and a peaceful, stable, motivated state of
mind. Even those who’ve suffered from deep anxiety for many years have reported feeling
amazing benefits after only their first fast.
Now that we’ve looked at how intermittent fasting heals the mind, we’ll be exploring one of its
most famous attributes—rejuvenating you inside and out!
Chapter 9: Intermittent Fasting: Nature’s Secret
To Turning Back The Clock And Aging
Backwards!
What if I told you that simply not eating for short periods of time, followed by eating normally,
would teach your body to slow down its aging process and actually speed up its rejuvenation
process? It’s true!
For centuries, ancient cultures around the world have prized fasting as the secret to both
lasting youth and a long, healthy life, and now science has proved them right. Both scientific
research and anecdotal reports show that not only does intermittent fasting boost fat burning,
banish chronic diseases, and provide better brain function, it is also the “fountain of youth”
that so many of us have been dreaming of.
Research from USC has uncovered that periodically limiting food intake, even for short
stretches of time, actually increases the number of progenitor and stem cells within the organs.
This rejuvenating effect was seen particularly clearly in the brain, where IF caused neurons to
regenerate and led to powerfully enhanced brain functions. Previous tests on mice showed that
fasting intermittently promoted longevity while reducing internal and external signs of aging. In
fact, in one study, mice that were made to fast intermittently before returning to a normal
eating plan were able to increase their lifespan by a shocking 50%! Sounds great, but we’re
humans, right?
Well, fortunately, groundbreaking tests on humans have found that when we fast
intermittently, even for just one or two days a week, a whole slew of exciting, life prolonging
and youth promoting effects take place! One of the first things that researchers found was that
IF slashed the belly fat levels of the human fasters. This is important because dangerous
visceral fat often winds its way around the vital organs in the abdominal area, crushing these
delicate organs and causing bruising, scarring, and eventually deadly illnesses. When this
visceral fat is basically obliterated by intermittent fasting, it literally adds years to an
individual’s lifespan.
And the results don’t end there. Intermittent fasting was also found to decrease the incidence
of nearly all types of cancer, improve the immune system’s functioning, and reduce
inflammation, while causing them to cleanse and renew themselves through the deeply
beneficial action of cell autophagy. In addition to this, common signs of aging, such as bone
mineral density loss, a sluggish metabolism, and a decreased ability to remember and learn
were all wiped off the map! Intermittent fasting also lowered the levels of the hormone IGF-I in
the test participants. While IGF-I is essential for growth during early human development, in
adulthood, it leads to higher rates of rapid aging and has even been linked to the development
of cancer.
At the same time, fasting intermittently also raised levels of the anti-aging hormone IGFBP--
while reducing biomarkers such as C-reactive protein, trunk fat, and glucose, which are all
linked to the development of cardiovascular disease and diabetes.
While many other weight loss and health programs can end up increasing an individual’s aging
process by rapidly destroying bone mass and eliminating healthy lean muscle mass along with
any weight lost, intermittent fasting was shown to protect bone density while even increasing
lean muscle mass, leading to an overall stronger, more balanced, younger, and fitter
appearance in intermittent fasters.
Essentially, when each faster went without food, their bodies began to implement a number of
genetic repair functions, switched on by the release of human growth hormone (HGH). As we
know, HGH is the opposite of insulin, and while intermittent fasting decreases the highly aging
hormone insulin, it boosts levels of anti-aging HGH, which leads to improved skin, lower
inflammation levels, faster healing cuts, and even reduced wrinkles.
In total, it appeared that all of the human test participants in these intermittent fasting tests
were not only not actively aging, they seemed to be aging backwards—regenerating and
enhancing all of their bodies’ cells, systems, and functions!
Intermittent Fasting Reverses Aging, Inside and Out!
Anecdotally, I’ve personally seen cases where many people start fasting intermittently for other
health concerns, but find that their physical appearance improves so much that family and
friends even think they’ve had cosmetic work done on their skin. They’re always surprised by
this side effect of IF, but I tell them that with this healing method, cell rejuvenation is
happening in every cell of every organ in their bodies, including the largest of all organs, their
skin! If intermittent fasting is renewing you on the inside, it only makes sense that the results
would show on the outside.
One case in particular involved a man in his early 50’s who had begun fasting intermittently to
control his spiraling type 2 diabetes. Before fasting, he had several signs on his face of the
illness that was raging within his body. These included deep lines on his forehead and around
his mouth, blotchy red, angry looking skin that was prone to irritation, and in particular, large
dark circles and big bags under his eyes. He had dismissed these as simply the normal signs of
the aging process and hadn’t believed that there was anything that could be done about them.
However, it was easy to recognize that these symptoms of rapid aging were due to his
uncontrolled internal illness. After all, a major part of aging is actually the wearing out of the
organs and the cells that make them up through time and chronic inflammation.
The intermittent fasting worked to first douse the fire of inflammation inside him, and then to
lower his insulin resistance, reversing his diabetes, and he began to see his skin improve
drastically. After continuing to fast one or two days a week for several months, he became the
beneficiary of constantly boosted HGH levels that smoothed his wrinkles, allowed for youthful
collagen production, and calmed redness and irritation. However, those stubborn black circles
and bags under his eyes remained for longer, as I knew they would. This is because they were
signs of the sustained damage his kidneys had suffered during his long illness with diabetes and
it would take more time to heal and rebalance these organs. After nearly a year in which he
had fasted intermittently for one or two days every week, he was examined by his doctor and
found that his kidney’s blood urea nitrogen (BUN) levels, which had been far too high due to
his diabetes, were now beginning to normalize. Slowly, the circles and bags around his eyes
began to fade, and when they had completely vanished, he had his kidneys tested again. The
results showed that his BUN levels were finally healthy again and that his kidneys functioned
properly. Intermittent fasting had helped to heal his organs, but in doing so, it had also helped
to erase and reverse the rapid aging he had been going through because of his illness! Because
your body’s entire system is intrinsically interwoven, fasting intermittently works in one area
while also producing amazing benefits in another.
How Intermittent Fasting Kills Cancer Cells:
One of the most critical ways that intermittent fasting prolongs human life and protects the
quality of that life is by killing cancer cells. Tragically, cancer has become the scourge of our
times, and is now one of the leading causes of illness and death globally, particularly in older
population segments. For years, doctors and researchers sought high and low for the elusive
“cure for cancer” but research now shows us that it may have been right under our noses all
this time. IF’s ability to lay siege to and completely destroy cancer cells makes it one of the
most radically effective methods of cancer therapy that we have ever seen.
Fasting intermittently works on cancer cells by literally starving them to death. But unlike
chemotherapy, which also targets and kills cancer cells, IF does not harm any of the
surrounding healthy cells. So just why are cancer cells especially vulnerable to fasting? Our
healthy cells have the ability to switch into “survival mode” when a stressor like fasting takes
place, and this mode helps them not only to make it through any fasting periods but to actually
become healthier and more efficient during it.
Cancer cells are not healthy normal cells so they do not have this ability. Because they can’t go
into survival mode when fasting occurs, they keep on functioning in their same inefficient way
and they quickly run out of the glucose they need for fuel. In this way, they are essentially
starved to death by intermittent fasting!
And as if that wasn’t good enough, fasting intermittently even protects and boosts the
surrounding normal cells so that, if the patient does end up undergoing chemotherapy, only
weakened cancer cells will be destroyed and all healthy cells will survive it intact! And there’s
plenty of evidence pointing to IF as the most promising natural cancer treatment yet. Let’s take
a look at some of these astonishing results:
One of the first studies into IF as a viable cancer treatment occurred in the 1980’s. It took 48
mice and split them up into two groups of 24 mice each. One group of mice ate freely and
normally for one week while the second group fasted intermittently on alternate days.
Researchers then injected both groups with breast cancer. Nine days after these injections, only
5 of the mice that ate freely were still alive. When it came to the mice that had fasted
intermittently however, it was a totally different story—16 out of 24 of them remained alive.
That was the first signal that IF had the power to destroy cancer cells and keep people alive. In
a second study, mice with cancerous tumors were either fed normally or made to fast
intermittently before receiving chemotherapy treatment. While 50 % of the mice that didn’t
fast died from chemotherapy toxicity, every single mouse that had been made to fast
intermittently survived! Other tests show that even infrequently fasting intermittently slows
down and reverses the growth of tumors. Intermittent fasting has been proved to be a
powerfully targeted treatment against some of the biggest killers of the modern world,
including breast cancer, prostate cancer, and even pancreatic cancer!
From ancient beliefs about fasting’s power to rejuvenate the body, mind, and appearance, and
prolong life, to modern-day research showing that intermittent fasting cools inflammation,
eliminates visceral fat, banishes deadly diseases, and even causes the cells to renew
themselves, the evidence just can’t be ignored. Intermittent fasting is the highly effective secret
to achieving a long, healthy and youthful life!
Chapter 10:The Intermittent Fasting and
Exercise Connection: Double Your Weight Loss,
Enhance Anti-Aging, Fight Disease, and Sharpen
Your Mind With These Simple Tips!
While intermittent fasting is incredibly powerful on its own, combining it with the appropriate
exercise routine can amplify every single one of its benefits. If you’re looking for intense effects
that you can’t get with any other method, read on for the secret to rapid weight loss and
magnified anti-aging, anti-inflammatory, and pro-health, and longevity results!
The “Eat Before You Exercise” Myth
We’re often told that it’s important to eat before exercising, to provide stable energy during
the workout period and to help keep dizziness and exhaustion at bay. We’re even told that
exercising on empty is one of the most detrimental actions you can take against your body. The
truth is the absolute opposite. The fact is that eating shortly before working out can actually
harm you by causing an intense spike in your blood sugar levels, which will then be followed by
a severe plunge. On the other hand, there’s really no limit to the amazing benefits you can gain
from working out while in the midst of a fast.
Maximize Your Fat Burning Workout
If you’re like most people, you want to get the very most out of the time and effort that you
put into exercising, and if that’s the case, then working out while in a fasting state is certainly
the best way to achieve the highest payoff possible. Any time you hit the gym or track while
intermittently fasting, your body is literally forced into losing fat mass. This is because your
body’s ability to lose weight is under the control of your sympathetic nervous system (SNS).
This system is, in turn, switched on whenever you exercise on an empty stomach.
In addition, the super-combination of fasting and working out actually intensifies the effects of
cellular catalysts and factors that force your body to begin breaking down glycogen stores and
fat stores in order to gain energy. Research has found that when you fast before you perform
aerobic exercise, you actually lose more weight, and specifically, more body fat than you would
if you exercised in a non-fasting state.
Rejuvenate Yourself Even Faster, By Exercising While Fasting
We already know that intermittent fasting is a veritable fountain of youth, but if you thought
that its wonderful benefits couldn’t possibly be improved upon, you were wrong. If you work
out while fasting, it produces a state known as acute oxidative stress, and this kind of positive
stress leads to an increased development of muscle mass. Fasting and exercise achieve this by
stimulating your mitochondria to produce beneficial substances such as superoxide dismutase
and glutathione. It also causes your muscles to be able to withstand exhaustion and to use
energy more efficiently and effectively. So, in effect, when you work out while fasting, far from
harming your muscle mass, you actually revitalize your muscles and cause them to become
“younger” in both form and function.
Renew Your Brain With Intermittent fasting and Exercise
When taken together, exercise and intermittent fasting make up the most potent form of
therapy for your mind. Each time you exercise without eating, you turn on muscle regulatory
factors (MRFs) and brain-derived neurotrophic factor (BDNF). These growth factors and genes
tell your brain stem cells to turn into brand new neurons. In this way, every workout you
engage in during your intermittent fasting period is actually “turning back time” on your brain,
renewing it and making it youthful again.
High Intensity Interval Training: Give Your Intermittent Fast Routine A Real “HIIT” of Power
If you’re aiming to get rid of a large amount of weight in a short amount of time and you want
to achieve an excellent muscle-to-fat ratio, pairing intermittent fasting with high intensity
interval training (also known as HIIT) is definitely the best bet!
Some of the numerous rewards you can expect to reap include:
Super-efficient fat burning mechanisms
Rapid and lasting weight loss
A higher ratio of muscle to fat
Improved body shape
Higher levels of human growth hormone (HGH)
Improved cognitive abilities and a younger brain
Improved or reversed depression
In addition:
HIIT exercises actually help you burn up to an additional 15 % more calories than you
would if you were doing normal exercises! Who wouldn’t want that?
With HIIT, you continue to burn a large amount of calories even after your workout is
done.
HIIT workouts actually provide better outcomes in preventing and reversing
cardiovascular conditions than normal workouts. Research shows that HIIT can help
keep hearts in shape more effectively and for longer than other exercise types.
HIIT has been found to offer you higher levels of energy and optimized fat burning.
If this sounds like something you definitely want to try, you need no fancy equipment or special
training. In fact, HIIT is a pretty simple concept to take in. All you have to do is first warm-up
and then follow this with an intense burst of cardio activity that lasts for 30 seconds. You then
follow this with a full recovery period of 90 seconds. The most important thing to remember is
to breathe properly while working out and also to give it your maximum effort when it comes
to the 30 second bursts of cardio. This can be done for up to 20 minutes a day with any kind of
cardio-based activity, including running or on a stationary bike.
Which Types Of Intermittent Fasting Go Best With HIIT?
I recommend trying to combine HIIT with all methods of intermittent fasting, if you’re healthy
and fit enough to do so. It goes exceptionally well with any type of IF, from 5:2 to the Warrior
fast, and any modified versions of these fasts. However, with Eat Stop Eat fasting, it’s
recommended that you engage in weight training rather than HIIT or any other type of cardio.
The Warrior Fast and Exercise
Exercise plays a role in the Warrior fast method so it was important to include a brief note on
it. When on this fasting method, you are advised to work out during the under-eating or fasting
stage of your day. All exercise on the Warrior fast should be brief and very intense, totaling no
more than about half an hour. Exercises that work out your entire body such as sprints, squats,
kicks, jumps, and chin-ups are favored over any type of targeted exercise moves.
CFT: Work Out Until You Can’t Work Out Any More On the Warrior Fast
With the Warrior fast, the idea of CFT, or controlled fatigue training, is crucial. With this
method, you are encouraged to work out when fatigue has already begun to set in, allowing
your body to spark the survival reaction through your sympathetic nervous system. This
effectively copies the way ancient warriors would have kept up physical movement during
battle, even when totally worn out and ready to drop. Pushing yourself to the limit a few times
a week provides an enhanced positive stress response that really draws out every last benefit
of the Warrior fast.
The Exception to The Rule: Why It’s Important To Eat Right After A Heavy Lifting Exercise
Routine
It’s vital that you eat within half an hour of doing heavy lifting exercises because doing so aids
in muscle building and also provides support to weary muscles, allowing them to recover from
your workout session. It’s important to make sure that your post-heavy lifting meal
encompasses a source of fast-assimilating protein, such as whey with water, yogurt, or kefir.
As you begin to work out in a fasted state more and more, you will notice that your ability to
withstand it increases exponentially and that you can actually feel the enhanced fat burning
taking place!
Conclusion: The Takeaway
First of all, allow me to thank you for taking this journey of knowledge with me and reaching
the end of this book! Congratulations on saying NO to ill health, NO to stubborn weight gain,
depression, dementia, and premature aging, and a resounding NO to the idea that we can’t
heal our bodies and minds naturally!
When I first sat down to write this guide to understanding and using the secrets of intermittent
fasting, it was with individuals like yourself in mind—those who are not satisfied with the
status quo, with doing what they have always been told to, and who are not willing to give up
on their desire for intense health, vitality, fitness, mental clarity, and longevity, just because
conventional medicine and nutrition tell them it’s impossible. If you’ve already begun fasting
intermittently, you’ve no doubt begun to see and feel the amazing effects that I talk about in
this book. As you continue on your path to achieving lifelong vigor and wellness, remember
that you are travelling down an ancient, tried, and true way of wellness.
I urge you to use this guide as a point of reference. When people question you about using
intermittent fasting, you’ll be able not only to point to the visible changes in your body,
appearance, and energy levels, but will have all of the scientific evidence on hand to show that
this ancient way of eating, living, and healing works just as well today as it did centuries ago!
In closing, I’d like to wish you the very best on your road to repairing, rejuvenating, and
protecting every cell in your body and mind, and would like to remind you to check out the
recipe index at the end of this book for a selection of delicious, truly nourishing meal options
to use with the different types of intermittent fasting we explored in this guide!
Good luck and great health!
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Recipe Index
Meal Options for 5:2 Fast
Total calorie allowance for fast days: Approximately 500-600
Fast Day Meal Options (Combine any 2 options you’d like, as long as they total no more than
500-600 calories.)
1. Mid-day snack option: 1 apple, sliced, with 1 tablespoon of almond butter and a
pinch of ground cinnamon. (142 calories)
2. Mid-day snack option: Handful of plums in plain Greek yogurt. (140 calories)
3. Mid-day snack option: Half a cup of raspberries and 100 grams of plain Greek yogurt.
(92 calories)
4. Evening meal option: Miso soup. (30 calories)
5. Mid-day or evening meal option: 2 soft boiled eggs on a bed of baby spinach leaves
and 25 grams of feta sprinkled over and lemon to taste. (252 calories)
6. Mid-day or evening meal option: 100 grams of turkey or ham over 4 sticks of
asparagus and 1 tablespoon of balsamic vinegar. (158 calories)
7. Mid-day or evening meal option: 200 grams of smoked salmon and 1 cup of spinach,
cooked and seasoned with salt and a squeeze of lemon. (275 calories)
8. Mid-day or evening meal option: 3 scrambled eggs with 1 tablespoon of olive oil.
(320 calories)
9. Mid-day snack option: 1 cup of plain, traditional kefir. (135 calories)
10. Mid-day snack option: Fresh Green Juice: 4 celery sticks, 1 apple, 1 cucumber, 6
pieces of kales and a squeeze of lime. (205 calories)
11. Mid-day or evening meal option: 200 grams minced turkey sautéed with half a red
onion, garlic, and black pepper. (289 calories)
12. Mid-day or evening meal option: Sautee together 40 grams of beets, 6 pieces of
asparagus, and 130 grams of turkey breast steak, seasoned with salt and black
pepper. (220 calories)
13. Place in oven and roast together 1 zucchini, 1 cup of mushrooms, ½ of medium bell
pepper, and 1 red onion. Add 1 tablespoon balsamic vinegar and 1 tablespoon grass-
fed butter and season with salt and black pepper. (301 calories)
14. Mid-day or evening meal option: 1 chicken breast grilled in 2 teaspoon of honey, salt
and black pepper, grated ginger, and squeeze of lemon. (202 calories)
15. Mid-day snack option: ½ cup of blueberries. (41 calories)
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16. Fasting Coffee Recipe (As Promised, Enjoy!!)
To make a delicious cup of IF fat burning, metabolism boosting, concentration enhancing,
energy-giving coffee…..
1 cup of fresh high quality coffee
1 tablespoon of grass-fed butter
1 tablespoon of pure coconut oil
A pinch of salt
A pinch of ground cinnamon, to taste
Instructions: Blend all ingredients together on high speed until the mixture is frothy. Drink
immediately and enjoy!
Recipes:
These low carb meals can be used for the Warrior fast, the 24 Hour fast, and the 16/8 fast.
Don’t worry about portions of calories, as these fasting methods do not require you to do so.
Note: If you are using the Warrior fast method, each meal can be adapted by choosing the
leanest cuts of meat or switching to chicken breast where desired. Some recipes may contain
combinations not recommended on the Warrior fast, and have been marked “not for Warrior
fast” in such cases.
17. Warrior Fast Green Salad:
(Can be eaten with all fasting methods)
6 bunches of kale
1 handful of baby spinach
1 handful of shredded basil
1 yellow onion, diced
2 handfuls of cherry tomatoes
¼ cup of fresh mushrooms
Olive oil vinaigrette
½ of a lemon
9 tablespoons of pure olive oil
4 tablespoons of pure balsamic vinegar
Salt and pepper to taste
Instructions: Add all salad ingredients to large salad bowl. In a separate container, whisk
olive oil, balsamic vinegar, salt and pepper, and squeeze of lemon together. Pour vinaigrette
over salad and mix all ingredients thoroughly.
18. Mediterranean Baked Eggs
6 eggs
Handful of chopped basil
1 teaspoon of dried oregano
4 tablespoons of grass-fed butter
1 medium yellow onion, roughly chopped
2 handfuls of olives
½ a red bell pepper chopped up
125 grams of crumbled feta cheese
Salt and pepper to taste
Instructions: Whisk eggs together with oregano, salt and pepper in bowl. In a pan, sauté the
onions in butter until golden, then toss in the bell pepper, basil, and onions.
Pour the egg mixture into the pan and allow to cook until slightly runny. Crumble the feta
cheese over the eggs and place into the stove to cook until firm for about 5 minutes.
19. Sizzling Chicken Breast, Mushroom and Bell Pepper Stir-Fry
3 large chicken breasts, grilled and sliced into strips
2 small red onions, finely chopped
9 tablespoons olive oil
½ cup cooked spinach
½ cup of fresh shitake mushrooms
1 large green bell pepper cut into long strips
1 teaspoon finely minced garlic
1 teaspoon finely minced ginger
½ teaspoon grated lemon peel
½ teaspoon cumin
Salt and pepper to taste
Squeeze of lemon
Instructions: In a sizzling wok, fry onions, bell peppers, and mushrooms in olive oil. Add chicken
strips, cumin, garlic, ginger, lemon peel, salt, and pepper to the pan and cook at high heat.
Remove from heat and serve beside spinach, adding a squeeze of lemon.
20. Loaded Avocado Cups
2 large avocadoes
1 large lemon
400 grams of minced beef
Handful of chopped parsley
2 tablespoons olive oil
½ small yellow onion, diced
½ teaspoon minced garlic
2 tomatoes finely chopped
1 large pepper, chopped
Salt and pepper to taste
Instructions: Peel avocadoes and slice them in half. Squeeze lemon juice over them, sprinkle
with salt, and set aside.
In a pan, brown the minced beef with the onion in olive oil. Add garlic and chopped pepper,
parsley and season to taste. Take off the heat and add the diced tomatoes before spooning the
mixture into the halved avocado cups and serve.
21. Ginger Glazed Salmon
1 salmon fillet
1 small yellow onion, chopped
2 tablespoons honey
4 tablespoons grass-fed butter
1 teaspoon minced garlic
1 teaspoon minced ginger
1 teaspoon dill
Juice of 2 small limes
Salt and pepper, to taste
Instructions: Massage the salmon fillet with half of the butter, season it with salt, pepper,
and dill. Place it on a bed of chopped onions and cook in the oven until just pink and
tender in the center.
In a separate sauce pan combine the honey, juice of 2 limes, minced ginger, and minced
garlic together with the butter to make a warm glaze.
Pour this glaze over the salmon and place back in the switched off oven for 3-5 minutes.
Remove and serve with a simple green salad.
22. Honey Dijon & Balsamic Smoked Trout Salad
400 grams of smoked trout
Warrior fast green salad (recipe above)
1 lemon, quartered
Dressing:
4 tablespoons pure Dijon mustard
2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons honey
Juice from ½ small orange
½ teaspoon minced garlic
½ small red shallot finely chopped
Pinch of salt
Pinch of turmeric
Pinch of black pepper
Instructions: Arrange the smoked trout on a bed of the green salad. In a separate container,
whisk together the Dijon mustard, olive oil, balsamic vinegar, honey, orange juice, garlic, red
shallot, and all seasoning, until the dressing is thick but still pourable. Pour this over the
smoked trout and salad and serve with the quartered lemon.
23. Sweet and Satisfying Yogurt, Fruit and Nut Parfait
Note: Not for Warrior fast
1 green apple, sliced
Handful of blueberries,
Handful of raspberries
Handful of blackberries
Handful of almonds
300 grams of pure grass-fed yogurt
2 pinches of pure vanilla
2 pinches of ground cinnamon
Instructions: In a tall glass, alternately layer the fruit, nuts and yogurt. Sprinkle the vanilla and
cinnamon on top and serve with a long spoon.
Quick Triple Berry Yogurt Smoothie
Note: Not for Warrior fast
Handful of raspberries,
Handful of blueberries
Handful of strawberries
1 cup grass-fed raw yogurt
1 pinch of pure vanilla
1 pinch of salt
Instructions: Combine all ingredients in a blender or food processor and blend until thick and
frothy. Serve cold or room temperature.
Stir-Fried Pepper Steak with Green Vegetables
1 pound beef sirloin, cut into thin strips
5 tablespoons olive oil
½ cup of broccoli
½ cup of cauliflower
3 spring onions, chopped diagonally
1 green bell pepper cut into thin strips
2 carrots cut into thin strips
1 ½ teaspoons grated ginger
1 teaspoon minced garlic
½ teaspoon chili powder
1 teaspoon toasted sesame seeds
Salt and black pepper to season
Instructions: In a large wok, heat up the olive oil. Add beef and stir until browned, before
adding in the spring onions, broccoli, cauliflower, bell pepper, carrots, ginger, and garlic and
cook.
Add sesame seeds and chili powder and combine before switching off the heat. Serve hot.
Bon Appetit!
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End
Other great books by author on kindle
Diabetes Diet: The Step-By-Step Guide to
Reverse Diabetes in 30 Days on a Raw Food
Diet
The Anti-Inflammatory Diet: Rescue 911-The Best Foods and Strategies to
put out the Flame in Your Body (Autoimmune diseases)
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