Monday, 12 December 2016

Post 36: Cowlean's Kickstart Advice - Finishing Touches Part 1

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Hi Guys,

Welcome to part five of six of the kickstart series. This week and next we’re adding the finishing touches on the plan. These are two tips and tools which will be the cherry on top of your efforts (figuratively speaking of course).

This week we introduce a little bit of IF (intermittent fasting) which I’ve spoken about before in my post all about the different types and effects of fasting. For the deeper analysis and description, check out that post, but we cover the absolute basics here as well.

In my experience, adding even just a little bit of fasting is a game changer, and I heartily recommend it. People I’ve coached have used it to great effect and what’s good is that you don’t need to go nuts either. One or two days a week is going to let you extend the results you’ve been earning up to this point.

What’s the point?

The essential argument behind adding some fasting into your diet, even if you don’t amend the amount or content of the food you eat, lies in ketosis. Ketosis is the state your body goes into where it burns mostly fat and you most commonly enter this state overnight when not eating anything. Your body needs fuel, so it turns to its internal stores of energy for sustenance.

The problem is that most people are interrupting this state with a carby breakfast like cereal or toast, just when the best effects are starting to kick in. This is because we don’t start to get into that proper fat burning zone until after 12-14 hours of not eating any carbs. Carbohydrates interrupt the fat burning state because the body wants to use sugar instead, rather than decrease it’s survival chance by using precious internal energy.

So as well as using fasting to boost your fat burning, other benefits include the fact that it is cheap and there is no time required to prepare morning meals.

What do I need to do?

This week’s instructions are too simple: for one day a week, stop eating at 8pm one night, and resume eating at midday the next day.

As I said in my fasting post, it is less of a stressor on men than women, so if you’re a man with a lot of fat to lose, go ahead and do two non-consecutive fasting days a week. That’s really all you need at this point.

Don’t change anything about what you’re going to eat on those days, but if you’re feeling good and you want the benefits to continue for even longer, then eat only proteins and fats at your midday meal. This will keep you in the fat burning state.

If you are hungry in the fasting window, then snack on pure fat foods like avocados or make yourself a bulletproof coffee with butter. Also, make sure you stay well hydrated. During the fasting window you can have as much tea, herbal tea, and  black coffee as you want, but enjoy decaf if you’re sensitive.

During this time, always keep in mind that you have food located on your body already. That’s why you built fat stores in the first place, and the more often you fast the quicker and more efficient your body will be at using these stores. It will start to feel effortless.

I also couldn’t leave without having a rant at the phrase “breakfast is the most important meal of the day”! It’s fallacious and illogical; designed by marketers to sell you a product. Check out the fasting post for a full description of why this is one of the most silly concepts in health and nutrition.


So chuck this little trick in this week, and you’ll be happy and surprised with the results! This week’s takeaways:

  1. Fast one day a week, or 2 if you’re a man with a lot of fat to lose
  2. If you feel hungry in the fasting window, eat a fatty snack or use drinks to stave off the hunger
  3. Challenge your internal ideas about breakfast; is what you know just a marketing opportunity?!

Until next time,


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