A deliberate cycle of fasting and then eating. Shortening the hours in which you are eating and lengthening the hours which you are fasting. We do this regularly when we sleep, but Intermittent Fasting “IF”, takes it a step further. Some people may choose to fast until they have completed their morning workout. Others may choose to stop eating around 5 or 6 pm and throughout the night. This is a very effective health and fat loss tool with a lot of science to back it up. “IF” is not for long term practice but more of a “season” As in, a few weeks at a time, weekdays but not weekends, WHEN DESIRED, or a few days on and off for a consistent designated time.
If the thought of this stresses you out or makes you feel deprived it is off the table.
Benefits:
Personal note: 2/3 of the month I “IF” in the mornings (when it feels natural and habitual) I consume coffee with almond/coconut creamer or bullet proof coffee.
Bulletproof Coffee: Hot Coffee blended with Coconut oil or Ghee, I add Coconut or Almond Creamer.
This is where we blend the “what feels good to ME” and the science together.
30-40 minutes post exercise
This meal should contain 2 PARTS CARBS (about one cup of fruit plus 1 whole banana = 2 carbs) and 1 PART PROTEIN (1 scoop of protein, 2 eggs etc.)
This is where it gets “customized” and where you really need to tune into your bodies signals, your goals, your digestion, and your energy. If you choose to add in a starch, the time to do it is post workout. It doesn’t matter if that’s in the morning of the afternoon. Add a starch in (if you choose) to your post workout meal: 2 parts starch/1-part protein.
If your energy is high in keeping fruit as your source of carbs and you feel tight, lean, and or “light” and are digesting well continue to do this and just add acceptable starch here and there when you crave or feel particularly drained. You may notice that you don’t digest as well when you eat them…. or you may notice you feel better!! Try this out for a few days and note how your body changes and how you feel.
Again, as a personal note, I feel leanest and best when my source of carbs is fruit and at times starchy vegetables (corn/peas/etc.) I will go a few days eating just fruit/veg/fat/protein and cycle in the starch as my body craves or I desire.
BEST WHOLE FOOD STARCH CARBS
List is not extensive. Ask about others
As you can see, there are many options. You must figure out YOU!
1.)
Upon Waking Kombucha or Bulletproof coffee
Workout
Post Workout: Smoothie with 2 cups of fruit, 1 scoop protein, 1 source of fat, and almond or coconut, or Ripple milk
Lunch: large Salad with a variety of vegetables, organic chicken, ¼ avocado, 1-2 T extra virgin olive oil, pink salt
Snack: Larabar or 2 soft boiled eggs or small smoothie or fresh juice
Dinner: roasted spaghetti squash (not starchy) with sautéed veggies and protein (many recipes online)
Snack: Two squares of dark chocolate and herbal tea w/ local honey
2.)
Upon waking fresh juice and or lemon water warmed
Followed by coffee
Breakfast: Large Smoothie from our list
Lunch: Bowl made with riced cauliflower, organic butter or ghee, protein, and other veggies
Workout mid afternoon
Post workout dinner: tacos w/ 2 corn tortillas, small amount of ground turkey cooked and seasoned, salsa, guacamole. Side Large Salad with EVOO and pink Salt
Snack: Small Smoothie
3.)
Smoothie with Coconut Milk or Water, Spinach, Frozen banana and Pineapple, Pea Protein
Workout
Post Workout: Big bowl of corn or a large potato and chopped eggs with abundant vegetables
Lunch: Salad with protein and Small amount of Annie’s or Drew’s Dressing plus Olive Oil
Snack: Small Smoothie
Dinner: Protein/veg/fat
Snack: Chia Pudding or Dark Chocolate