Want To Feel Great, Look Amazing, And Do It All Without Counting A Single Calorie?

Lose Body Fat and Gain Energy
With Intermittent Fasting

MINDY Z.

"As a runner, I’ve always watched what I ate, but as I got older, I found myself snacking more and adding pounds. Brian helped me get back on track. After the 21 day challenge, I feel lighter, happier and my runs are so much better! Thank you so much!"

JIMMY A.

"I was 205 lbs, I had a gut I wanted to hide, and I was always low on energy. Then one day I decided to do the 21 day challenge and at the end, my clothes were literally hanging off me. My friends and family couldn’t believe it, and I weighed just 185 lbs."

ANDY G.

"Thanks to the intermittent fasting challenge for jump-starting my weight loss efforts. I've lost weight and gotten my body back to the way it used to look in my 20's, even though I'm 39! People are noticing, and I'm bursting with energy!"

DR JOSH | ORTHOPEDIC DOCTOR

"Being in good shape to play with my kids as I age was a huge push to follow the 21 Day Intermittent Fasting Challenge! I was hesitant at first but the challenge and journal guided me the whole way! By taking food completely out of the equation from the evening to the next morning, there are no calories to count, and no foods to restrict yourself of. I actually feel like I have more energy by doing it and a smaller waistline. I highly recommend it to anyone to give it a try."

Stop following diets that only work in the short term and wreck your metabolism.

21dayfastingchallenge

“Do you want to be a fat burner?”💪
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Here are the 4 best ways to get into fat-burning mode!😁👍🏻
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👉🏼Keep your net carbohydrates at or under 20 net grams per day. “Net Carbs” are total carbs minus dietary fiber.
👉🏼Lead each meal with healthy fats. High-quality animal protein🥩, especially grass-fed beef, is one of the best sources of healthy fat and micronutrients. Other amazing whole food healthy fats include chicken thighs, eggs🍳, pork shoulder, uncured bacon, ghee, MCT oil, and avocado.
👉🏼Avoid sugar🍞 and gluten 🥨like the plague. Be sure to read food labels and avoid processed products as much as possible. Processed foods are often bulked with sugar and other nasty ingredients that will not only affect your ability to get into ketosis, but may contribute to inflammation and brain fog.
👉🏼Adopt an intermittent fasting ⏰strategy. Prolonged periods of not eating deplete the body of glucose and force it to run on stored fat for fuel.
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💥Looking into implementing intermittent fasting into your lifestyle in order to have more energy, gain mental acuity, lose weight and be more in tune with hunger cravings?💥 Click on the link bio to join the 21 Day Intermittent Fasting Challenge!⏰👍🏻😁

Well let me introduce to our new friend called Ghr

Well let me introduce to our new friend called Ghrelin.😋Have you ever heard of it?🤔
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It is the hunger hormone! 😩
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It is termed the 'hunger hormone' because it
•stimulates appetite,
•increases food intake and
•promotes fat storage.
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Ghrelin causes those stomach rumblings as a physical reminder to eat.💥
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This is an important hormone to understand and control in order to reach our weight loss goals.
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So, if you want to lose weight on a long term basis, you need to bring down Ghrelin.
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One would think that in order to bring down hunger we should eat/graze all day but the answer is the actually the opposite - fasting!
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Looking into implementing intermittent fasting into your lifestyle in order to have more energy, gain mental acuity, lose weight and be more in tune with hunger cravings? 💥Click on the link bio to join the 21 Day Intermittent Fasting Challenge!💥
⏰👍🏻😁

Drink First When You Get Hunger Pangs💧
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It's very easy to just go to a drive-thru or to the nearest restaurant or even a corner grocery store and buy some ready meals🍟when you feel hunger pangs. 🌮
After all, you are hungry. You're doing something to take care of the hunger as soon as possible. 🤐
I get that. That's what most people do.
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The problem is, the hunger that you're feeling may not linger for long. 👍🏻Those hunger pangs may be temporary. 😃
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This is why I suggest that you drink first when you get hunger pangs. 💦☕️🍵You'd be surprised as to how quickly your hunger dissipates.
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The secret here is to drink first.🥇 There's no need to go overboard. You don't have to whip out a liter of water or a gallon jug and start pounding away.
No. Just a small cup would do.🧊See if it does the trick. And then have another glass.
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You'd be surprised as to how much of your hunger pangs is actually just your body looking to rehydrate itself. 😅
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Another trick that I use is to drink green tea or black coffee. 🍵💦☕️
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Stick to this plan: First drink water with some sea salt. If that doesn't do the trick, then have some tea or black coffee. 😎

Which Kind of Fasting is for you?🤔 ••••

Which Kind of Fasting is for you?🤔
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☑️23/1
☑️16/8
☑️20/4
☑️Alternate Day
☑️Extended Fasts
Which one is for you? Scroll over to listen and choose for yourself 😁
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💥Click on the link in bio to learn more about the 21 day fasting challenge! 💥

If you are interested in extending your fast even

If you are interested in extending your fast even further, you can do the popular OMAD, or one meal a day. ⏰This is just like it sounds – you eat one big meal a day, typically within a one-hour period. You are then fasting the other 23 hours of the day.
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Keep in mind this is an extended fast, so it is not something you should try on day one of fasting. Women who decide to do OMAD typically work up to it. 👍🏻
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If you are interested in doing OMAD, just like with the 20 hour fast, work up to it.
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To decide when you want your one meal a day, think about when you tend to be the hungriest during the day, whether that is after your workout, dinner after you get home from work, or in the middle of the day.🤔
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How Long is the Meal?🤔
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With OMAD, your meal time is about 1 hour. Some people eat in less time, but by extending it to an hour, you have time to allow your food to digest, and can have another snack or light dessert afterward if you need the calories or are still a little hungry.👍🏻
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Things to Understand About OMAD⏰
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Before you attempt OMAD, there are a few things to keep in mind:
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👉🏼You still need to hit your calorie and macro goals. Make sure that one meal you eat is enough calories for the entire day, and also contains enough fiber, protein, and carbs to keep you going. You don’t want to lose out on energy or have physical or emotional issues because you aren’t eating enough.
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Your meal should be nutrient-dense. Make sure the bulk of what you eat contains enough nutrients for your body for an entire day. This includes all the essential vitamins and minerals, fiber, calcium, iron, and everything else your body needs.🥩🥑🍳
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It will need to keep you satiated for another 23 hours. Have plenty of healthy fats 🧈🍳in your meal to ensure you stay full until your meal the following day.😁
👉🏼Want to learn more about IF? 💥Click on link in bio 💪

Keeping your immune system strong is vital if you

Keeping your immune system strong is vital if you hate being sick😩, want to have more energy and have overall quality health. 💪
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It’s your first line of defense when it comes to dealing with infections, foreign intruders and other environmental stressors. 😷
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👉🏼Fasting ⏰can have a profound impact on the way your body can self heal itself.
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Valter Longo showed that you can reset your immune system by fasting. Longo has stated: 👉🏼”When you starve, the system tries to save energy and one of the things it can do to save energy is to recycle ♻️ a lot of the immune cells that are not needed, especially those that may be damaged.”
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👉🏼How does fasting reset the immune system? Longo states…
“Both in human work and animal work the white blood cell count goes down with prolonged fasting and then when you re-feed, the blood cells come back.”
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If you want to keep your immune system strong, then you should practice some form of intermittent fasting⏰. 💥Click on link in bio to learn more about the 21 Day IF Challenge 💥

👉🏼We often talk about improving our body to

👉🏼We often talk about improving our body to look and feel great but what often gets overlooked is improving and/or maintaining our brain health as we age.🧠
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☑️Quick fact: Your brain comprises about less than 2% of your total body weight but the brain consumes roughly 20% of your daily calories! It’s one hungry beast!🧠💪
👉🏼The brain thrives on essential nutrients and other foods but also there are many benefits to not eating with intermittent fasting. ⏰
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Here are some benefits of fasting and brain health:
☑️Boosts new brain cells - promotes neuroplasticity and stimulates production of new brain cells
☑️Protects the brain against neurodegeneration - clears out beta-amyloid plaque and lowers oxidative stress (has been used to treat epilepsy)
☑️Fasting gives the brain ketones which lowers inflammation and helps maintain stable energy levels
☑️Fasting clears brain fog and can help boost performance as well.
💥Sounds pretty amazing right?💥

👉🏼I try to do all my cognitively demanding tasks when I am in a fasted state⏰ because I feel a heightened sense of awareness, mental clarity, focus and it helps me stay productive throughout the day. 🙏🏻
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Wanna give intermittent fasting a try?🤔👉🏼Click the link in the bio to learn more about the 21 Day Intermittent Fasting Challenge!💥

Here are some good principles when breaking a fast

Here are some good principles when breaking a fast.⏰ Now it’s slightly a different approach depending on your experience fasting and also the length of the fast but here are some basic guidelines👇🏼👇🏼👇🏼👇🏼👇🏼
☑️Do not put too much stress on your gut or to not cause excess inflammation, you can’t just start eating whatever.
☑️You want to ease into eating the right foods at the right time when breaking your fast. 👍🏻
☑️While fasting you excrete a lot of water and refeeding on carbs🍝 may cause an abrupt weight gain because of sodium retention. You could get bloated and also have an energy crash. 👉🏼So you want to consume something that stimulates the digestive tract without releasing insulin.
☑️Apple cider vinegar🍎 is perfect for this – it balances healthy pH levels, kills off bad bacteria in your gut, stabilizes blood sugar and improves overall health.
☑️Drinking bone broth after your fast will also help you to absorb the other electrolytes and minerals a lot better. Your gut has been cleaning house for a while and is now ready to utilize the nutrients from the bone broth 🦴as well as the foods you’ll be consuming afterward.
☑️Could also drink hot lemon water to use the citric acid from lemons🍋 to promote the creation of digestive enzymes in the gut before you eat.
☑️Keep it light with eggs🍳, sardines 🐟or fish🐠, perhaps a side salad 🥙with avocado🥑, nuts and olive oil🍾.
☑️Best time to eat fruit 🍓ever is when your liver glycogen is empty when fasting or while exercising.
☑️Perhaps avoid meat 🥩for your first meal as it can be a bit more difficult to digest.
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👉🏼Want to learn how to make Intermittent Fasting a lifestyle change? Click on link in the bio! 💥

The main reason why people like to combine keto🍳 with intermittent fasting⏰ is because it makes both more effective.
Intermittent fasting is going to get you into a state of ketosis, but only when you are fasting over long stretches. With the keto diet, you can get into ketosis unless you eat over the recommended amount of carbs per day.🙈
When combined, keto helps make fasting more effective, and fasting helps make keto more effective.😁 Sounds awesome, right?👍🏻This is why so many people tend to do intermittent fasting with keto, and vice versa. ••••••••••••••☕️Benefits of Combining Them☕️ ☑️Intermittent fasting will help increase growth hormone production and blood glucose regulation and improve your body’s sensitivity to insulin. When you use intermittent fasting with the keto diet, you generally speed up the process of ketosis.
☑️Less Hunger While Fasting - When your body is in full ketosis mode, you will find it quite easy to stick to fasting without fail because the hunger pangs will not affect you that much. 🌟
👉🏼Also, when you are in ketosis and are partaking in intermittent fasting, your body tends to use the body fat as a source of energy, which can help lower your body fat percentage too! 💪
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💥Want to combine IF and Keto to lose body fat %? 👉🏼Click on link in bio to learn about the 21 Day IF Challenge and The Bulletproof Keto Guide😁💥

Here is a simple breathing technique to help cope

Here is a simple breathing technique to help cope with stress! It’s simple but much overlooked! 😁
👉🏼Now before you laugh, which isn't a bad thing, just bare with me here. When we feel stressed, our breathing usually becomes shallower. We tend to start breathing faster and less deep, and then ultimately only use roughly 20% of the oxygen in our lungs.
The result here is actually two-fold: 👇🏼👇🏼
☑️You only circulate a very limited amount of the oxygen that's in your body. -••••••••••••••••
☑️Your body goes into “defense mode” because of the shallower breathing which is often a signal of danger to our natural instincts. 👉🏼To combat that scenario from fully taking over, you can simply try to stop what you're doing for just a few seconds. 👉🏼From there, just start breathing deep full breaths by inhaling slowly and rising (or puffing) your belly or chest out. 👉🏼Put your hand on the top of your stomach and feel as it rises up and down. 👉🏼Breathe deeply, and slowly for about 10 seconds or so. Doing this sends signals to the body that the “coast is clear” and everything is okay. This will allow you to hopefully take better control of the situation before it gets the better of you. 🙏🏻 🙏🏻🙏🏻
👉🏼In turn, you'll be able to maintain in your high-productivity zone of focus and direction. The zone in which you can actually clearly think and act rationally towards situations. 😎
At this point you may be thinking about how stupidly easy this is. And yes, it is!
Since you know what the “10 second tactic” now consists of, keep practicing and make it a staple in your life.👍🏻
👉🏼The main way to deal with stress is to address the way it affects your body when it starts to strike. 💥Check out other techniques with my Stress Soother’s Guide! Link in Bio!💥

Sleep😴 isn’t just a way to refresh your body

Sleep😴 isn’t just a way to refresh your body and mind and prepare for the next day. 👉🏼As something that takes up approximately one-third of your entire life, your body and mind both take advantage of this large amount of time to help repair and restore the body to its normal functioning.👍🏻
👉🏼Getting the recommended amount of sleep each night is a solid start, but you also need to guarantee that the sleep you’re getting is of high quality. This will allow your brain🧠 to optimize the body’s condition to provide the greatest benefit in the long term.😃
👉🏼Here are some body processes that your brain can more effectively initiate when you’re getting enough sleep, according to the National Institute of Neurological Disorders and Stroke.
● Removal of toxins from within the body
● Reduction in the development of chronic conditions (heart disease, diabetes, depression)
● Repair of cells in the brain and body
● Improvement in memory and brain functioning
● Energy production
👉🏼When you lack the appropriate amount of sleep, you’re severely limiting what your body and mind are capable of doing. Unfortunately, the importance of sleep is often understated, and many fail to recognize just how much sleep can impact your health.🙏🏻
Try this👇🏼👇🏼👇🏼💥👇🏼👇🏼👇🏼
☑️Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock.
☑️Settle down - Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.
☑️Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees at night.
💥Start making sleep a priority and you will find improvements in other areas of your health as well👍🏻😁💥

Here are some foods and ingredients that can imped

Here are some foods and ingredients that can impede your ability to fall asleep at night. 😴These are the foods that you should consider removing from your current diet.
●Caffeine☕️👉🏼Though you might enjoy a morning cup of coffee to boost your energy levels before you get to work, everybody tolerates caffeine differently. If your body is sensitive to caffeine, you might experience an increase in anxiety and arousal throughout the day. If you’re consuming caffeine too close to bedtime, you’re going to have difficulty falling asleep.
●Alcohol🍺👉🏼You might notice that you’re more tired after consuming alcohol, but that doesn’t mean you’re getting quality sleep by drinking alcohol at bedtime. That’s because alcohol reduces the amount of time you spend in deep sleep, meaning you might be sleeping for longer but not getting much out of it.
●Acidic foods🍫👉🏼 Regardless of the time of day that you’re consuming acidic foods, it can impact your ability to sleep at night. When you eat highly acidic foods, you might experience heartburn. Though you can mediate the side effects while you’re awake, heartburn can also keep you up at night.
●Sugar🍪 👉🏼Everybody knows how much sugar can increase your energy levels. When you’re experiencing a sugar rush, you’ll have a greater amount of energy and be unable to fall asleep.
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Looking to upgrade your health? 💥Click on link in bio to find Clean Eating Guides and more 💥

Are you prioritizing hydration as a key principle

Are you prioritizing hydration as a key principle to your health?😎Well, here are some effects that may occur if you’re dehydrated.🤔
▪️Reduced blood volume. 👉🏼When your body has less blood pumping through its veins, your body will adapt by increasing its heart rate and blood pressure. Ultimately, your heart must work much harder to get blood to all regions of your body. This can severely impact your performance and lead to further health complications if left untreated.
● Higher body temperature. 👉🏼No matter how you’re exercising, your body’s temperature will naturally rise due to increased perspiration, heart rate, and blood pressure. By being dehydrated and further raising your body temperature, you’re putting yourself at an increased risk of developing heat-related conditions like heat stroke, heat cramps, and heat exhaustion.
▪️Development of cramps. 👉🏼Your muscles require a certain amount of water to maintain functioning. When you’re dehydrated and lacking the appropriate electrolytes, your muscles will not have the energy or blood flow to perform properly, which puts you at risk for cramps. ▪️Increased fatigue. 👉🏼All functions within your body require nutrients and water. When your body is low on fluids, you’re more likely to be fatigued, feel lightheaded or dizzy, and even lose consciousness. This makes exercise extremely dangerous for your entire body, but it’s likely you won’t even have the energy to exercise in the first place.
● Lack of electrolytes. 👉🏼When your body enters into a state of dehydration, you’re also going to be limited when it comes to the electrolytes present within your body. Electrolytes are responsible for maintaining the health and functioning of the nerves and muscles in your body. Without electrolytes, you’ll be extremely weak and unable to power through even the easiest of workouts
● Increased risk of heat-related illness. 👉🏼With low levels of hydration and exposure to high environmental temperatures, you’re opening yourself up to developing heat-related illnesses like heat cramps, heat exhaustion, and heatstroke. 💥Be sure to add high quality sea salt to your food and water to add essential minerals💥

⚠️The desire to lose weight and reduce excess

⚠️The desire to lose weight and reduce excess body fat is one shared by a significant percentage of the population. 💪 Whether you find yourself needing to shed a large amount of body weight to minimize health risks or wanting to trim down a bit in order to look better for an upcoming vacation, this process involves the same basic principles.😎
👉🏼In today’s society, we are experiencing the perfect storm in regards to poor lifestyle choices and negative dietary habits. Many of us find ourselves busier than ever, struggling to get everything done in each little 24-hour window.😳 •••
This naturally leads to opt out of going to the gym and grabbing a fast food meal on the go🍟. If your goal is to lose weight, you need a strategy that is both effective and schedule friendly. Allow me to introduce you to high-intensity interval training, or HIIT for short.🏊🏻
👉🏼HIIT is a form of exercise that involves short, max-effort bursts of intensity followed by brief rest periods. Unlike many exercise routines that include steady, low-intensity movements coupled with lengthy rest periods, HIIT takes a different approach to working out. Instead of spending an hour on the treadmill🚶🏽 or scrolling through your phone in between countless sets of weight training, you could be melting through calories and fat at a far accelerated rate in greatly reduced time!⏱
☑️A simple example of high-intensity interval training is as follows: ten seconds of maximum effort performing a certain exercise such as>>>>
👉🏼sprinting, 👉🏼jump roap, 👉🏼burpees or 👉🏼squat jumps followed by twenty seconds of rest. 👊🏾This cycle is then repeated using the same or a different exercise for a time period usually lasting 4-15 minutes, and no more than 30 minutes. While this approach offers a simplistic training protocol, the physical effects are not to be underestimated. 🌟
👉🏼Have u done this type of workout before? 💥Reply in comments💥

It is easy to learn about a new way of eating, but

It is easy to learn about a new way of eating, but actually incorporating that knowledge into actionable steps can be a little daunting. 😳👉🏼👉🏼Here are some things to consider first when you decide to start intermittent fasting.⏰
☑️How Long Will You Fast For?
👉🏼Before you can do anything else, you need to decide how long you are going to be fasting. This is called your protocol👍🏻, which can range from 16 hours fasting to 20 hours or even longer. As we have told you before, it will depend on your preferences, schedule, and many other factors. But in general, it is best to start with fewer hours fasting and work your way up from there.🙏🏻
☑️What Time Will You Fast?⏰
When you know the hours you intend to fast, think of your schedule and decide when this will happen. You might decide you want to start eating around 11am, so if you are doing 16 hours of fasting, it would mean starting your fast around 7pm the night before. ⏱
☑️How Will You Track it?
👉🏼It can get really confusing knowing when you are eating and when you are fasting, unless you intend to stick to the exact same schedule every day. But things happen, so tracking is often the easiest way to go. There are many ways to do this, from writing it down in a journal or planner, to using an app on your phone. Think 🧐about what you would use consistently each day to decide what the best tracking method would be for you.
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👉🏼Want help to get started with IF?👉🏼Give the 21 Day Challenge a go and you also get a E Journal to guide you through the process! 💥Link in the bio!💥

Fasting is an excellent way to improve your health

Fasting is an excellent way to improve your health, burn fat, and get tons of energy. 😃💪💥Unfortunately, there are still some misconceptions people have about intermittent fasting, that might be affecting their results.🧐 ▪️▪️▪️▪️
☑️I won’t be able to do it and get through my day.
👉🏼Fasting at first can be daunting but many things the first time you do them can be tough. Just like any sport🏌️ or activity, the more you practice the easier it becomes so be patient and don’t throw the towel in too early.👍🏻
👉🏼The beauty of fasting is it is flexible and you can pick the times that best work with your schedule. If you have a busy day at work that would be a good time to do a fast because your mind will be elsewhere. 🧠If you have a long day at home then perhaps have a shorter fast. ▪️▪️▪️▪️
☑️It is a Starvation Diet
This is a very common statement you will hear from people that don’t actually understand what intermittent fasting is and how it works. You hear the word “fasting” and automatically associate it with starving yourself of nutrients. In fact, you might even eat healthier while intermittent fasting than on other diets because with a shorter eating window, you are going to eat as healthy as you can.🥩🍳👍🏻
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☑️Passing Up Breakfast Makes Your Gain Weight
👉🏼People tend to think that if you skip breakfast you will slow your metabolism but the opposite can happen. Big Food companies want you to think that you should eat at all times of the day. I wonder why? 💵💵💵
The truth is that your body is built to go periods of time without food and there are many systems and signals at play, and the combinations of them are able to use your own fat as fuel.👍🏻 So passing up on breakfast will not promote weight gain.
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Want to learn more about IF? ⏰
💥Check out the 21 Day Challenge - Link in the bio!💥

Minerals, nutrients, and vitamins, play an importa

Minerals, nutrients, and vitamins, play an important role in our overall health, from helping maintain a healthy heart rate❤️ to making hormones, increasing brain power, and strengthening bones. 💪The body can't produce them, though, which is why it is so crucial that we eat a healthy diet to ensure we get plenty of the minerals we need to achieve wellness. 💪😃
1. Calcium🌟
This mineral is vital for your bones, it also plays a role in helping to regulate cholesterol, and blood pressure, which means it is one of the keys to a healthy heart.
👉🏼The best food sources of calcium include dairy products, kelp, oysters, leafy green vegetables, salmon, dried figs, sardines, broccoli, turnip greens, and bok choi. 🥛🥬🥦
2. Magnesium🌟
Magnesium has an important role to play in maintaining the health of your heart, brain, and kidneys.
👉🏼You'll get plenty of it when you eat sunflower seeds, real whole grains, legumes, leafy greens, soybeans, beans, nuts, flax seeds, and pumpkin seeds.🥬
3. Phosphorus🌟
Much like calcium, the body requires phosphorus to help build strong teeth and bones, as well as creating energy and allowing cells to properly function.
Not sure where to get it from? 👉🏼Try meat, eggs, mushrooms, poultry, nuts, dairy products, and legumes. 🍳🥩
4. Iron⭐️
This blood mineral is necessary for the transportation of oxygen and for forming red blood cells. It also provides support to the immune system and helps regulate growth.
👉🏼There are a variety of food sources for iron, including shellfish, molasses, lean meats, dried beans, liver, nuts, seeds, lentils, chickpeas, and apricots.🥩
5. Sodium🌟
Sodium helps digestion as well as blood pressure. Excellent food sources include apricots, raisins, figs, okra, 🧂quality sea salt, 🥥coconuts, kelp, carrots, and beets. ••••
Interested in learning more about what foods can lead to optimal health? 😎
👉🏼Check out my Clean Eating Guide - Link in bio!💥

☑️Exercise Releases Endorphins 👉🏼When yo

With intermittent fasting⏰, there are multiple o

With intermittent fasting⏰, there are multiple options as far as how long you fast and how long your eating window is. These are referred to as the protocols. While there are many different protocols, we are going to discuss 3 of the most popular ones.👍🏻
☑️The 16/8 method😃
👉🏼One of the most popular fasting routines is known as the 16/8 method. This is the fasting protocol that is going to give you the largest eating window, which is why so many people start with it. You can decide later if you want to fast for longer than 16 hours, but 8 hours is a really good eating window that allows you to get multiple healthy meals.🥩🍳
Generally, you will fast for 16 hours each day, and keep a schedule that only allows you to eat during an 8 hour window. 💪
Part of the reason why it's easier for some people, is because they will usually adjust their schedule so they can simply skip breakfast, and avoid late night snacks before bed. Drinks like tea and black coffee☕️ are favorites for this protocol. Or you could go in the opposite direction and eat breakfast and lunch, but skip dinner.👍🏻
☑️The 20:4 AKA -The Warrior Diet😎
👉🏼You might notice that when you do the 16 hour fast for a while, you start getting used to it, and may even push the fasting time further and further. Suddenly, you find you are doing 18 or 19 hour fasts without any trouble.
👉🏼With this protocol, you will fast for 20 hours and eat within a 4-hour window. This allows for 2 meals a couple hours apart, or one big meal, with an optional snack to get more nutrients in.💪
☑️The OMAD Diet🍴
👉🏼OMAD is an acronym that stands for the One Meal a Day. You will eat just one meal a day, within about an hour, so that you are fasting for 23 hours a day. This is ideal for people who want to burn as much fat as possible by increasing their fasting window. It is also good if you like to eat one large meal a day, and aren’t really interested in worrying about your meals for the rest of the day.
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☑️Start With 12-14 Hour Fasts⏰ 👉🏼For w

☑️Start With 12-14 Hour Fasts⏰
👉🏼For women👩🏽‍🏫, you might start experiencing hormonal issues if you go longer than 12-14 hours without eating, so this is a good place to start. It is best not to shock your body, and instead work your way up more gradually. 👉🏼You might have no issues with fasting, and no disruptions to your cycle, so you can then work up to 16 hours or longer⏰. But less is always more in the beginning until you know how your body is going to react.
☑️Don’t Fast Every Day
Another tip that experts often have for women is not to fast every single day over a long period of time.🗓This might mean fasting a few days a week and taking weekends off, fasting every other day, or going a few weeks, then taking a week off. It is going to be up to you and your body, plus of course how you react to fasting.😃
☑️Short-Term Fasting
Finally, you might want to do fasting for shorter periods of time👍🏻. Instead of doing fasting every day for a year, make a goal of just 2-3 months, then reassess at that time or take a break to give your body a chance to catch up and make sure your hormones are properly balanced.👩🏻‍🦱

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