24 May 2016 , Posted by Jay Geraghty

What is Intermittent Fasting

Intermittent fasting isn’t eating less food, all Intermittent Fasting is, is eating in a timed window. This is then followed by a fasting period. Everyone fasts already when they sleep. Say you go to bed at 11pm and get up at 8am, you’ve fasted for 9hrs.

Now, by extending that fast further into the day, by simply pushing your first meal 4-6hrs after you first wake, some pretty remarkable things happen. Nearly every hormone responsible for burning fat in our body, is naturally.

“I’ll be starving?? I can’t skip breakfast, it’s the most important meal of the day” Errrr no and no

If you have breakfast now, for the first few days you may feel a heightened hunger, but bare with it. After several days, your body will adjust, your appetite will suppress and turn into a fasting fat burning machine.

As I mentioned, when fasting, our bodies natural fat burning hormones levels rise, BIG TIME (some up to 2000% in men, and 1200% in woman). Growth hormone is a big player at stimulating fat loss, so when elevated, not only does it help preserve our muscle, it shifts our bodies fuel metabolism to fat burning, 10 fold, naturally. So having our fat burning hormones elevated 2000% in men and 1200% in women is a no brainer.

Adrenalin, another awesome fat burning hormone increases without you knowing it. This stimulates your metabolism and also boosts mental alertness, so you feel awake and ready for the day.

What’s also great about intermittent fasting, is that most of our social lives revolve around afternoons and evening times, so having more calories available to you later in the day is a social life saviour. By having more calories to play with later in the day, you can enjoy larger tastier meals, and it affords you the luxury of being able to eat out in restaurants without blowing your diet.

Fasting will give you such a level of satisfaction from not having to eat constantly throughout the day, rushing round in the mornings, trying to shower, get dressed, have breakfast, get the kids ready for school etc. It will make the mornings much more relaxed.

Now if you were to flip the script and eat first thing in the morning (especially a carbohydrate breakfast), your body then has fuel to run off, and your natural fat burning hormones drop rapidly and you miss out on these incredible benefits.

How To Do Intermittent Fasting

So how do we quickly adjust our natural instincts and skip breakfast and get used to intermittent fasting?

The power of fasting comes down to spending a good part of the day in the fasted state. This isn’t about some fixed feasting window, but rather a tailored approach of eating 4-6 hours after you typically wake up. For example, if you are out of bed by 5am, I recommend having your first meal around 9am-10pm. Alternatively, if you wake up at 10am then I suggest having your first meal around 2-4pm. 4-6 hours is a perfect amount of time to spend in the fasted state each waking day. The sweet spot for me seems to be about 4 hours.

If you’re not currently drinking coffee during your fasts then you are missing out, massively! Caffeine is much more powerful when ingested in the fasted state. Caffeine serves to enhance many of the effects of fasting. Caffeine stimulates the metabolism, blunts appetite, increases energy levels, elevates fat mobilisation and also heightens mental alertness. Not to mention, coffee is associated with plenty of positive health benefits and loaded with anti-oxidants.


Wake up: 7am

First meal: 11am-1pm

Second Meal: 3pm-5pm


Third Meal: 7pm-9pm


Wake up: 7am

Workout: 7:30-8:30

First meal: 11am

Second Meal: 3pm-5pm

Third Meal: 7pm-9pm

For example, if you were eating 3 meals a day, breakfast, lunch and dinner and a couple of snacks in between, all you simply do is push your breakfast to lunch time and move the rest of your meals along. What this also does, is give you more options with your first meal. People always struggle to find a healthy breakfast, so having your first meal at lunch opens to the door to a whole load of options :-). Nobody struggles with picking something for lunch.

Obviously, you can adapt this fasted training schedule to your lifestyle and the time you wake up. If you wake up at 11am, don’t break your fast until at-least 3pm.

Now you must understand that fasting is NOT A DIET, IT’S A TOOL, A BLOODY GOOD ONE!

It works hand in hand with proper nutrition. If you’re eating a poor diet and not paying attention to what you eat, then fasting will do very little for you. Combining intermittent fasting with proper meals, whilst still being accountable over your total calorie intake is an absolute game changer.

You can take this with a pinch of salt or you can give it go. Trust me, you won’t be disappointed 🙂


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