INTERMITTENT FASTING (IF)

  • Game changer for your overall wellness and achieving fat loss goals

  • Customize and stay flexible based on stress levels, life demands, health status, goals.

  • You can and should vary your fasting window. 

  • Protein and Carbs will break your fast

  • Technically fat won’t break your fast (fat fasting) that’s why you can have bullet-proof coffee* inside your fasting window

  • Drink water and add electrolytes** very important with IF

  • IF consists of a fasting window and an eating window

  • Fasting window gives the body time to heal and repair

  • FASTING window: Eat and drink nothing except plain tea, coffee*, water

  • Restricted eating window sets boundaries and helps with late-night eating

  • EATING window: For best results eat clean, whole-foods w/ protein as the priority

  • Decide on window based on bedtime and cutting off meals 2 hours before bed

Which type of IF is best? 

Options for beginners/peeps with lots of stress - Menopausal Women

12/12 – Eat 3 meals in a 12 hour eating window 

  • Last meal 6/7/8pm and first meal 6/7/8am

  • Consider if menopausal/hormone stress

  • Best if lots of stress in life/high demand life

  • Trouble sleeping through the night

14/10 - 3 meals in a 10 hour window 

  • Last meal 6/7/8pm and first meal 8/9/10am

  • Same as above re: stress, sleep

Advanced/Healthier Individuals for max benefits: 

16/8 - Eat 2 meals in a 8 hour window 

  • Last meal 6/7/8pm and first meal 10/11am/12pm

  • First meal is lunch and last meal dinner

  • Manage morning with BP coffee as needed

  • Try and do a couple mornings with just water, plain tea and electrolytes* 

  • Especially if you have hit a weight-loss plateau


**make sure electrolytes inside fasting window don’t have any carbs/sugar/glucose/dextrose/sucrose. Only essential minerals (sodium, potassium, magnesium, zinc) because you don’t want to spike insulin and break fast.

You don’t have to IF everyday the same way. Example: do 16/8 2 times per week and then 12/12 the rest of week. Or Alternate days: Fast one day with limited calories and then eat regular the other days.


*COFFEE WISDOM

 The relationship with coffee is more than the coffee for many of us. It’s a ritual, a relationship, a wonderful  friend. If coffee is a troublemaker for you (doesn’t make you feel good) then try to make it friendlier to your body.  There are times that I have had to give it up for a time but in general coffee agrees with me now, in moderation.


  • Before morning coffee drink 8-16oz of water

  • When fasting. drink coffee black or bullet-proof coffee 

  • BP coffee is “fat fasting” - technically keeps body in fasting state 

  • Fat and fiber are the only two nutrients that don’t spike insulin

  • Count as one of fat servings for day

  • Fat is calorie dense so go easy (like ½ tablespoon of coconut oil best) when trying to lose weight. 

  • BP coffee slows down the caffeine absorption/spike effect. 

  • Coconut oil is the only alkaline-forming oil so it calms the effect of the acidic coffee hitting your empty gut. Also sustains you until lunch and keeps you in fat-burning mode. 

  • MCT Oil is another option if you don’t like the taste of coconut oil. MCT oil is unflavored can be added to anything like your morning tea as needed.

  • BP Coffee

Fresh brewed coffee

½ tbsp-1 tbsp. Of coconut oil or MCT oil

Add cinnamon for variety

Blend with stick mixer

  • Coffee rules for non-fasting days or inside the eating window: Don’t use artificial creamers or sweetners.  If you take cream then use real CREAM or half/half. Think fat, think REAL/WHOLE. To sweeten your coffee try stevia,  it comes from a stevia plant.

  • If you have trouble sleeping or experience that all day low-buzzing stress DON’T HAVE COFFEE after lunch.  Avoid using coffee in place of food, as a pick me up, late afternoon bump, etc. In order to lose weight/fat we must reduce stress in the body (cortisol) caffeine spikes insulin and will keep us running and buzzing (and not resting.)