MMB – Intermittent Fasting Can Be Effective.

Hi Everyone,

I hope you all had a marvelous weekend and were able to get outside and enjoy this glorious weather!  Awesome job to everyone who was able to make it out to the St. Patrick’s Day Boot Camp this past Saturday!  You guys worked it hard “Irish” style with some hard core body weight training and HIIT drills! 


Announcements and Reminders:

    1. Celebrating March Greens Contest!  It’s time to be laser focused on our greens and clean eating!  For the month of  March, log all of your greens that you consume every day.  1 cup = 1 serving.  For example, 1 cup of salad is 1 serving.  I – 8oz cup of green juice is 1 serving.  At the end of the month, turn in your greens sheet and let’s find out who has consumed the most greens!  Winner will receive a class card!  Greens can be raw, steamed, roasted, salads, green smoothies, green juice, vegetable soups, etc. 

    2)  Cardio Core at Jen’s Studio Tuesday!  Currently,  there is (1) spot open at 5:45pm, (2) spots open at 6:55pm, & (2) spots open at 7:35pm. Please e-mail or text me to sign up!

    3)  Walking Boot Camp is this Sunday at 11am!  Come on out for a 60 minute class combining cardio, strength, and core work!  For all levels! 


Thought for the week:  Intermittent Fasting Can Be Effective

If you haven’t heard the term “Intermittent Fasting” yet, you will soon.  Everybody has a unique gene make up, body composition, hormone make-up, and lifestyle.  Some people can lose weight just by thinking about it and others struggle tremendously to shed pounds. 

If you are doing the same old thing with nutrition and exercising and are really trying to lose weight, but nothing seems to be working, then perhaps it’s time for a totally new approach.  Intermittent Fasting.

I’ve started researching intermittent fasting the last few weeks and have spoken to a few people who have actually done this a few times.  I also spoke to an Registered Dietitian over the weekend and she was explaining that there can be tremendous health benefits from this type of lifestyle. 

I have attached three articles for you to review.  One is a link from Healthline, the other from Harvard, and the third is a Fasting Guide for Beginners.

If you want to try intermittent fasting, I recommend easing into this and trying one or two days a week to see how you do.  There are different methods and approaches, so do some research and look into what would be the right fit for you to get started. 

So, if you are frustrated and not happy with where you are in your body right now and want to feel better, maybe it’s time to shake things up and try intermittent fasting?  Give it a shot. What do you have to lose?



The Intermittent Fasting Guide for Beginners

The Intermittent Fasting Guide for Beginners
  • Intermittent fasting is an eating style where you eat within a specific time period, and fast the rest of the time.
  • Though intermittent fasting is an effective way to lose weight, it’s less a diet and more a lifestyle choice.
  • The benefits of intermittent fasting include: weight loss, protection against chronic disease, improved brain function, and increased longevity.
  • There are different intermittent fasting methods. With Bulletproof Intermittent Fasting, you skip breakfast and drink a Bulletproof Coffee instead.  
  • The healthy fats from the grass-fed butter and Brain Octane Oil, coupled with the kick of caffeine, gives you energy and keeps hunger pangs at bay without switching on your digestion.

Fasting isn’t a new concept. For centuries, people have temporarily restricted their food intake for religious reasons. In the past few years, intermittent fasting — when you don’t eat for anywhere from 16 – 48 hours (or more) — has gained traction for its incredible effects on disease and aging.

What is intermittent fasting?

intermittent fasting schedule

Intermittent fasting is the process of cycling in and out of periods of eating and not eating. Although people do experience weight loss with intermittent fasting, it is less of a diet plan and more of a lifestyle choice to reap some incredible health benefits.

There are different intermittent fasting methods. These are:

  • 5:2: This method allows you to eat normally five days a week. The other two days are your fasting days, although you do still eat. Just keep it between 500 and 600 calories.
  • Eat-stop-eat: With this one, you restrict all food for 24 hours, once or twice a week.
  • 16/8: You eat all of your daily calories within a shortened period — typically 6 to 8 hours — and fast for the remaining 14 to 16 hours. You can do this every day, or a few times a week.
  • Bulletproof Intermittent Fasting most closely resembles the 16/8 method, but with one crucial difference: you drink a cup of Bulletproof Coffee in the morning. It’s a clever hack to keep the hunger pangs at bay while still staying in the fasting state. But more on that below.

Health benefits of intermittent fasting

When you don’t eat any food for a set period of time each day, you do your body and your brain a whole lot of good. It makes sense from an evolutionary standpoint. For most of history, people weren’t eating three square meals a day, plus grazing on snacks. Instead, humans evolved in situations where there wasn’t much food, and they learned to thrive when fasting.[1] Nowadays, we don’t have to hunt for food (although hunting for your own meat isn’t a bad idea!). Rather, we spend most of our days in front of computers, and we eat whenever we want — even though our bodies aren’t adapted to this behavior.

Switching to an intermittent fasting diet expands your limits and boosts your performance in a number of ways. Here are some of the powerful benefits of intermittent fasting:

  • Boosts weight loss
  • Increases energy
  • Promotes cellular repair and autophagy (when your body consumes defective tissue in order to produce new parts)
  • Reduces insulin resistance and protects against type 2 diabetes
  • Lowers bad cholesterol
  • Promotes longevity
  • Protects against neurodegenerative diseases such as Alzheimer’s and Parkinson’s
  • Improves memory and boosts brain function
  • Makes cells more resilient

Learn more here about the incredible benefits of intermittent fasting. 

How to intermittent fast

Embarking on an intermittent fasting diet can feel daunting. After all, depriving yourself of food willingly doesn’t sound like a barrel of fun. An easier way to get started is with the Bulletproof Diet, a 16:8 style fast, where you eat nothing after dinner until lunchtime the next day.  Yes, you skip a normal breakfast, but instead of running on empty, you drink a Bulletproof Coffee instead. The healthy fats from the grass-fed butter and Brain Octane Oil, coupled with the kick of caffeine, give you energy and keep you full without switching on your digestion. Because there are no sugars, carbs, or protein, you remain in the fasting state but you’re able to power through your morning and get stuff done. Learn more here on how to boost your intermittent fasting results. 

You’ll eat lunch and dinner within a six-hour window, which gives you an 18-hour fast. Most people will have no problem intermittent fasting every day. Some women may need to do intermittent fasting every other day or a couple of times a week and build up from there. You can learn more about intermittent fasting and women here. The key is to experiment to see what works for you.

Try drinking only Bulletproof Coffee for breakfast for two weeks, then compare how you feel when you eat food for breakfast.

Here is a sample Bulletproof intermittent fasting schedule:

Step 1: Finish dinner by 8pm

Step 2: Drink Bulletproof Coffee in the morning

You can have another cup before 2pm if you get hungry.

Step 2.5: Work out (optional)

This isn’t necessary for weight loss or intermittent fasting. But if you’re going to work out, exercise just before breaking your fast.

Step 3: Eat a high-fat, moderate protein, low-carb lunch at 2pm.

Step 4: Don’t worry about counting calories, but try not to snack between meals. Save your carbs for dinner, and finish eating by 8pm.

Intermittent fasting is a simple hack that can have a profound impact on your performance. Better yet? It’s free, and helps you avoid decision fatigue. When you know you’ll just be drinking a Bulletproof Coffee each morning, you’re freed up to focus on your day and the task at hand. Happy fasting!