FAST. LEAN. STRONG.
Become Leaner, Healthier, and Stronger
in 2 weeks or less with our daily 5-Step Intermittent Fasting (IF) Practice!
COURSE OVERVIEW
Lose Weight, Boost Energy, and Enhance Vitality—All Through a Simple, Sustainable Intermittent Fasting (IF) Approach
Welcome to Fast. Lean. Strong, the Complete 5-Step Intermittent Fasting (IF) Course designed to help you achieve sustainable weight goals, enhance muscle tone, and improve long-term health.
With this proven framework, you’ll learn how to make intermittent fasting part of your lifestyle—one that supports strength, energy, and well-being for years to come.
Whether you’re completely new to intermittent fasting or looking to refine your approach, this course provides all the guidance, tools, and support you need to succeed.
This course is designed to help you find that sweet spot with intermittent fasting, fast-tracking you to your desired weight while boosting your energy and overall health.
Here Is What In Store For You In The Next Couple of Weeks:
Achieve Lasting Health and Energy:
Learn a sustainable approach to intermittent fasting that boosts your energy, improves metabolic health, and supports long-term wellness.
Reach Your Ideal Weight and Build Strength:
Follow a simple, guided process to reach your weight goals while building lean muscle and bone strength for a healthier, stronger body.
Gain Confidence and Control Over Your Health:
With clear steps, meal plans, and exercise guidance, you’ll feel empowered to take control of your health journey and make it a lasting lifestyle change.
Feel Healthier, Stronger, Leaner in Just 2 Weeks when you practice our 5-Step IF Success Process
Who Is This Course For?
This course is designed for adults aged 40 and above who want a simple, effective approach to intermittent fasting. It’s ideal for anyone struggling to lose weight or maintain weight loss, and it’s also a great guide for those looking to build lean muscle.
Whether you’re a beginner or have tried intermittent fasting without success, Fast. Lean. Strong. will guide you through each step, making your goals achievable and sustainable.
What You'll Get:
Step 1: Understand How Intermittent Fasting Affects Your Body and Choose Your Fasting Style: Most people struggle to stick with intermittent fasting because they lack the foundations of how this ancient health practice truly impacts and benefits the mind and body. In this first step, you'll gain an in-depth understanding of:
The pros and cons of intermittent fasting and how fasting times impact your body.
Explore 5 popular fasting schedules to find one that suits your lifestyle.
Create a sustainable monthly, weekly, and daily fasting routine.
Step 2: Choose the Right Fasting Drinks: There is this myth that you have to starve yourself for hours on end to achieve visible results. However, there are certain drinks you can have to help you get through the fasting hours, not only boosting your health but helping you achieve your ideal weight. In this step we'll dive into:
Learn the two biggest myths about fasting drinks and select at least three fasting drinks from my list.
Discover natural flavors to make your fasting drinks more enjoyable without breaking your fast.
Step 3: Incorporate Enjoyable Exercises to Build Muscle and Boost Metabolism: Moving your body is essential for boosting your mood and building strength—both physically and mentally. In this step, you’ll:
Discover how the right exercises can speed up weight loss and improve health benefits.
Choose 2-3 exercises you’ll enjoy and learn how to fit them into your fasting schedule.
Step 4: Fuel Your Body with Nutrient-Dense Foods and Lean Proteins: In this step, you’ll gain insights into foods that not only support weight management and loss but are also packed with essential nutrients for optimal health. When embarking on a transformational journey like weight loss, it’s crucial to understand how certain foods impact our body, immune system, and overall well-being.
Learn how anti-inflammatory, nutrient-dense foods support immunity and muscle health.
Calculate your optimal daily protein intake to support muscle strength and fasting goals.
Step 5: Track Your IF Progress and Make Adjustments: By the time you reach this final step, you'll be fully equipped with everything you need to embark on your journey toward a healthier you. In this step, I’ll guide you on how to track and monitor your progress using various methods. Since intermittent fasting can produce fast results, it’s helpful to start with a clear goal in mind.
Use a tracking sheet to monitor your progress.
Quickly adjust your routine as needed and stay consistent with what works best for you.
Why Choose Intermittent Fasting?
Intermittent fasting (IF) isn’t just a diet; it’s a lifestyle change that can provide significant health benefits:
Weight Management: Achieve and maintain your ideal weight.
Metabolic Health: Improve metabolism and stabilize blood sugar levels.
Strength and Flexibility: Build muscle and bone strength for long-term stability.
With a guided approach like this, IF becomes a powerful tool to enhance your well-being as you age.
5-Step Intermittent Fasting Impact E-Course Self-Paced Learning with Community Support
What to Expect:
Experience the straightforward strategies to an effective intermittent fasting process, allowing you to seamlessly integrate fasting into your daily routine; this transformation empowers you to embrace a healthier lifestyle effortlessly, making diet struggles a thing of the past.
Discover five easy steps that lead you to mastery over intermittent fasting, helping you personalize your fasting routine and enjoy lasting benefits such as increased energy and mental clarity, opening the door to a healthier and more vibrant life.
Unlock practical tips and navigate through potential fasting pitfalls with ease to build a sustainable fasting routine that aligns with your lifestyle, which translates into reaching your weight goals without the constant battle of dieting, promoting a sense of freedom and control over your important healthy food choices.
Pick the right exercise(s) that you will enjoy doing to ensure you gain long-term health benefits while achieving your body weight goals with an intermittent fasting approach that adapts to your busy life. Intermittent fasting will become a natural part of your life, letting you avoid chronic diseases and maintain vitality as you age.
Implement a daily fasting routine or a routine of your choice that is easy to track, maintain, and adjust to enhance your overall quality of life.
Frequently Asked Questions
The following insights come from my extensive 10 years of experience with intermittent fasting, including my trials, errors, research, and successes. Enjoy my friendly and engaging take on what I’ve learned along the way!
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There are many calculator options for IF. I listed the 3 examples below and I pesonally tried.
Welltech Intermittent Fasting Calculator - free basic online tool that calculates the fasting window and the eating windows based on the fasting style you prefer and your start eating time.
Zero App - does need the upgrade option to track and customize your fasting plan.
DoFasting - has both app and the scale with the subscription options
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During the fasting windows:
Quality waters, spring, electrolytes, and alkaline water
Plain hot or cold teas: black, green, white, herbals.
Black coffee, expresso shots
Apple cider vinegar diluted with water (1 drink of 1 tablespoon diluted with 8-10oz. of water per fasting window).
During the eating windows:
Have meals with nutrient-dense, whole, fresh foods and lean proteins
Calculate the right portion for your protein amount and meal size based on your current weight.
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If you're starting with intermittent fasting (IF) and choosing an 18-hour fasting window or longer, keep your minimum 30-minute workout at low-intensity if you do it during your fasting window. Consider enjoyable activities like brisk walking or a moderate-paced session on the elliptical—don’t forget to create a playlist or grab an audiobook to enjoy while you move. This approach kept me energized without overexertion.
If exercising during your eating window suits you better, go for 30-45 minutes mid-intensity workouts about 2 to 3 hours after your meal, ensuring it's at least 4 hours before bedtime. Try alternating between jogging and brisk walking, or ramping up the intensity on the elliptical to really get your heart rate up!
Hydration is key, no matter when you’re working out. Be sure to drink plenty of water and herbal teas before, during, and after your sessions to keep your body in peak condition. Focus on nutrient-dense meals with plenty of lean protein during your eating periods to help preserve muscle and fuel your workouts effectively.
By following these straightforward strategies, you’ll be well on your way to achieving your ideal body weight and enhancing your fitness journey—all while enjoying the benefits of intermittent fasting.
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Begin with shorter fasting periods of 12:12 (12 hours of fasting, then eating window for the next 12 hours) and gradually increase to longer fasting schedules of 18:6.
Be flexible to adjust and to adapt the new fasting style to your current lifestyle, activities, and energy needs.
Always have meals with nutrient-dense foods and lean proteins.
Stay hydrated with high-quality water with electrolytes and high-quality pure teas (plain tea with no added sweetener of any kind). Have black coffee or expresso shots to lightly boost your energy if the caffeine amount won’t interfere you and your heart rate.
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Enjoy high-quality alkaline water with electrolytes (no added flavors) and enhances it with slices of lemon, lime, ginger, or fresh mint. Pure teas (green, black, white teas have caffeine) and herbal teas (has no caffeine) are also excellent choices as long as you skip any sweeteners. Additionally, black coffee or espresso shots are great options, but be mindful of your caffeine intake as it may increase your heart rate and blood pressure.
Another option: dilute apple cider vinegar with water—1 tablespoon in 10 oz. of water. Limit one drink per fasting window to help avoid dental sensitivity. Let’s stay refreshed and energized while you fast!
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Intermittent Fasting Diet Guide + Cookbook by Dr. Becky Gillaspy. Available on Amazon
Intermittent Fasting Transformation by Cynthia Thurlow. Audible book
Fast Lean Strong: The Simple 5—Step Guide to Intermittent Fasting Success by KimLien Hoang. Available on Amazon
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Yes. Most gums have minimal calories, so they won’t significantly impact insulin or blood sugar levels. However, it’s best to stick with sugar-free gums that contain no calories and non-nutritive sweeteners like xylitol or sorbitol. Try to limit to no more than 3 gum pieces during your fasting window to keep things on track.
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Absolutely not during fasting hours! Most alcoholic beverages are high in calories and sugar, which can break your fast. Limit your alcohol consumption to your eating windows, and aim for just 1-2 drinks. Always enjoy them with food or right after a meal — just never on an empty stomach. Choose lower-calorie options and stay hydrated by drinking plenty of water alongside your beverages. Remember, moderation is key! Cheers to making smart choices!
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Here are some tips for successfully incorporating 18:6 intermittent fasting before and after your fasting period:
BEFORE:
Ease Into It: If you’re new to intermittent fasting, don’t dive straight into the 18:6 schedule. Start with 12:12, then progress to 14:10, 16:8, and finally 18:6.
Prep Your Drinks: No matter which fasting style you choose, prepare your favorite fasting drinks in advance. Keep them accessible so you can easily rotate them every hour or two. Staying hydrated with these refreshing options can greatly help curb hunger and cravings during your fasting hours.
DURING:
Stay Active: Aim for at least 30 minutes of exercise each day, ideally for 45 minutes to an hour. Mix it up with low, medium, and high-intensity workouts to keep your muscles strong.
AFTER:
Nourish Yourself Wisely: After your fasting window, focus on nutrient-dense, whole, fresh foods. Whether cooking at home or dining out, make sure to include appropriate portions of lean protein to maintain muscle and support your immune system.
Steer clear of fast food, fried, and processed foods and snacks.
Fine-Tune Your Approach: Take note of what works best for you—whether it’s your fasting schedule, drink choices, exercise routines, or meal planning in advanced. Be ready to adapt and change what doesn’t serve you well.
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Navigating intermittent fasting during your menstrual cycle? Here are my tips:
Avoid starting your fasting routine 4 to 5 days before your period, as fluctuating hormones can make fasting trickier. But don’t get too relaxed on the next two tips! Instead, consider shorter fasting windows during your menstrual cycle to keep things manageable and effective.
Focus on gentle, low-intensity exercise, and ensure you're drinking plenty of high-quality electrolyte water and pure herbal teas to keep you hydrated and curb the cravings.
Make each of your meals counts by prioritizing nutrient-dense options with fresh foods and lean proteins.
Join Now and Transform Your Health
This course isn’t just about fasting; it’s about empowering you with the tools, strategies, and knowledge you need to succeed. With guidance every step of the way, you’ll build a sustainable IF lifestyle that supports your health goals now and into the future.
Get Started Today!
Disclaimer:
The information in this course is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. The course aims to provide helpful and informative materials on the subject matter covered. The course’s creator is not responsible for any adverse effects resulting from implementing the strategies or recommendations presented. The creator does not guarantee any benefits, healing, cure, or results. It is important to consult with a qualified healthcare professional before making significant changes to your diet or fasting regimen, especially if you have underlying health conditions. Individual results may vary, and lifestyle changes should be made under the guidance of a healthcare provider.
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