Intermittent Fasting — also known simply as "IF" — alternates between defined periods of fasting and eating.
The approach here is the 16/8 or 15/9 protocol: fast for 15–16 hours, then eat within an 8–9 hour feed window. During the fasted period you drink water, green tea, and Bulletproof Coffee. The fasting clock starts from your last meal of the previous day, running until your first real meal opens the feed phase — at which point you Eat Clean.
I was sceptical before I tried it. Once I did, the results were clear — fat loss, improved muscle retention, and a noticeable increase in mental focus and productivity during the fasted hours. The constant preoccupation with food simply goes away.
| Time of Day | Time | Activity |
|---|---|---|
| Breakfast | 6–7am | Bulletproof Coffee (fasted) |
| Mid-morning | 8–11am | Fast |
| Lunch | 12–1pm | Meat / Veg / High Fat |
| Mid-afternoon | 2–3pm | Fast or eat Meat / Veg / High Fat |
| Morning or Afternoon | 5–8am or 1–3pm | Train |
| Evening | 7–8pm | Meat / Veg / High Fat / Carbs |
| Late-evening | 9–10pm | Meat / Veg / High Fat / Carbs |
| Night | 10pm–6am | Sleep |
The Metabolism Question
The claim that fasting destroys your metabolism is a myth — one largely perpetuated by the supplement industry to sell more product. The research is clear: IF improves glucose metabolism, increases free fatty acid oxidation, preserves lean mass, reduces systemic inflammation, and supports healthy metabolic function across a wide range of markers.
The related idea that eating 5–6 meals a day keeps your metabolism elevated all day is equally flawed — more on that below.
The Multiple-Meals Myth
The logic behind six meals a day is that constant digestion equals constant calorie burn. But your body spends the same total energy digesting a given amount of food whether it arrives in one meal or six — thermogenesis is proportional to total intake, not meal frequency.
Where frequent eating does help some people is in managing cravings — it reduces the likelihood of bingeing. The benefit isn't metabolic, it's behavioural. For most people, a well-structured fasting window eliminates that problem entirely by removing food decisions from most of the day.
I ran the six-meal approach for years. The mental load of constant meal prep outweighed the marginal benefit, and the results were worse than what I get now.
Managing Hunger During the Fast
Strict fasting can cause hunger pangs and energy dips that make it genuinely difficult to focus — especially if you have a demanding job or are studying. The solution is starting your day with a cup of Low Toxin Coffee made with MCT Oil and Grass Fed Butter, which keeps you satiated throughout the fasted period without breaking the fast.
The healthy fats from the Grass Fed Butter and MCT Oil will keep you full and provide you with sustained energy throughout your fasted period. The MCT Oil and caffeine will also enhance your brain function so you can be at your most productive during the fasted period.
Head over to the Bulletproof Coffee page for the full recipe.
What Can I Eat During the Feed Phase?
During the 8–9 hour feed phase, you Eat Clean — the Train Smart Not Hard way. Focus on meat, vegetables, a little starch, and plenty of good fats. The key is that your meals are nutrient-dense and satisfying so that you genuinely do not feel the need to eat again until your next feed window.
When Should I Train?
Train either first thing in the morning (5–8am) in a fully fasted state, or early afternoon (1–3pm) just after your feed window opens. Morning training maximises fat burning and hormone release. Afternoon training means you're fuelled from your first meal. Both work — pick whichever fits your schedule and stick to it. If training fasted in the morning, take BCAAs beforehand to help preserve muscle mass.
The Protocol in Practice
- 6:00–7:00am — Wake up. Bulletproof Coffee (fasted — the fat content does not break the fast).
- 12:00pm–1:00pm — First real meal. Feed window opens.
- 5:00–8:00am or 1:00–3:00pm — Train. Morning sessions are fasted for maximum fat burning; afternoon sessions fall just after the feed window opens so you're fuelled.
- 7:00pm–10:00pm — Evening meals. Eat Clean, include carbs post-training.
- 10:00pm onwards — Fasting begins again until the next day.
These times are flexible and should fit around your lifestyle. The key is consistency in maintaining roughly the same eating window each day.
Fast smart. Eat clean. The rest follows.