Years ago when David introduced fasting into our lives and recommended we test this idea for our program, lifestyle and for the extra health benefits I was defensive right away. I said no, this is a horrible idea, I’m not doing it. This will set everybody back. This may be a trigger for you as well.

I thought fasting was what I knew from my previous fad diet days. I first thought he meant 3 day juice cleansing. That’s what I often did. I’ve done the master cleanse. If you aren’t familiar it is 21 days on only water, maple syrup, cayenne, lemon and laxatives.

And I was 30 lbs heavier. I didn’t come down in weight.

I did that thing. There’s no food. It didn’t work for me. I would rebound, binge and gain more weight. So, now I was saying no.

Every single woman I have seen do it has experienced the same thing. So, David said calm down. Let your ego down.

“I’m not talking about that. I’m talking about circadian rhythm intermittent fasting.” The more he talked about it with me and explained it to me the more it made sense.

“We are just recommending not eating when we were built not to eat. When the sun is down we are not eating.”

Oh, this makes sense. So I did it and I just have to say – It just makes keeping weight off and maintaining a certain level of weight super easy.

You never wake up with a groggy food hangover.

I find that for someone who has to work toward avoiding cravings – this has really helped to curb those for me and for the others I have worked with.

If you fast too long it won’t work for you.

If you binge every time your fast is done it won’t work for you.

If you just start not eating for days it won’t work for you.

If you do this and stay consistent it will work for you.

Basically if you stop eating at night and start eating again when the sun comes up you are going to see your results amplified 10 fold.

Lets get into the details.

– Amy Layne

SET YOURSELF UP FOR SUCCESS

Fasting with DAMY & how to start tonight.

The second pillar of this program is circadian rhythm intermittent fasting – this is translated to mean – not eating when the sun is down.

Counting calories is not a sustainable way to lose weight. It is difficult to maintain because it is so time consuming.

What we know works is a healthy routine. A healthy routine is a routine that is enjoyable, supportive of a healthy lifestyle and easily achievable.

This section introduces what we call “a touch of discipline”. This routine only requires a small amount of discipline and provides incredible benefits.

Intermittent fasting refers to fasting for a set period of time everyday. A significant amount of research has been done to support its ability to aid weight loss and our experience is that in combination with the other 3 main pillars of this program it is very effective.

The average person who fasts for 13 hours per night can lose 10% of their body weight in 6 months without changing anything else about their lifestyle.

There are many types of fasts. This program uses 13 hour circadian rhythm type. Here’s how it is done:

Guide (Please follow):

1. Avoid all food for 13 hours every night
2. Do not eat for 3 hours before bed minimum
3. Do not eat for 2 hours after waking minimum (and maximum – try to time your fast so that 2 hours after you wake you are eating breakfast)
   

Fasting is very effective for weight loss. Most programs only allow water during fasting times. Our experience is that the most important aspect of a fast is to avoid food. Certain fluids do not tend to have an impact on long term weight loss goals.

What you can having during a fast:

1. Water
2. Tea
3. Coffee
4. Kombucha
5. Occasional red wine (or other beverage as a treat)

PROS & CONS OF FASTING

We understand that fasting can be difficult at times. You can do this. It only takes a “touch of discipline” and to be okay with hunger.

It can be so effective that many decide to fast longer. Don’t do it. This is when side effects can occur. Stick to 13 hours every night. If you have a special occasion where you need to eat later into the evening (this will happen once in a while) get back on track first thing the next day. Like any lifestyle choice there are pros and cons to fasting.

Here is what most can expect:

Pros:

1. Helpful for weight loss

2. Feeling lean every morning

3. Increased energy in the morning

Cons:

1. Hunger initially

Everyone’s body, metabolism, hormones and digestion are different and therefore you may respond to this diet in one of three ways.

First, it may be incredibly easy. This may be the way you already live. You may not get hungry. In this example it is very tempting to fast longer. Don’t do it. 13 hours is all you need. Longer fasts can lead to issues like constipation, low nutrient status and binge eating.

Second, you may find it terribly difficult. You may be unbearably hungry at night. The temptation to eat during the 13 hours will be high. Don’t do it. Here’s what you can do instead:

• Plan your next meal on paper

• Drink lots of water

• Drink tea or a different beverage

• Try a breathing or mindfulness meditation

• Do something you love

• Exercise

Finally, you may find it easy on some days and difficult on others. Figure out what meals keep you full, what habits you tried and what mindset you were in on the good days. Replicate that.

Special Circumstances:

For some people this pillar causes different issues we need to address. If any of these sound like you please consider our recommendations:

• “I need to snack before bed or I cannot sleep” – it’s not forever. Your body will adapt. Sleep is more important than fasting so if you are disrupted for more than a few nights in a row this may not be for you. Try chamomile tea, a more filling supper or consult with a medical professional before giving up on fasting.

• “I am nauseous and lightheaded in the morning (until I eat breakfast)” – start your day with a large glass of water, drink ginger tea first thing, forget about morning fasting but still shoot for 13 hours. This just means more nighttime fasting.

• “I work late and therefore have to eat very late” – try a large lunch and a small snack at work. Don’t eat when you get home but eat breakfast right away when you wake up.

• “I work early and therefore have to eat very early” – fast longer before bed. Go ahead and eat early. Drink a smoothie on the way to work and then eat a snack during your break (basically eat during the morning but keep it light).

KEEPING YOURSELF ACCOUNTABLE

This program provides you with tools to live lean forever. To make this tool part of your daily life takes practice. To make sure you hit your 13 hours everyday we recommend tracking.

The app “Zero” is a great way to track your progress and when you will be starting your fast and subsequently eating your breakfast. Here is how to use it:

1. Download the app from the App Store (it’s free)

2. Choose the 13 hour fast option

3. When you are finished supper open the app and select “start fasting”

4. You will get an alert 13 hours later when it is time for breakfast (if you have them enabled). Eat.

Make sure to check your weekly average to see how you are doing. After 4 weeks you may not need the app any longer. When we get off track we always come back to the app for accountability. It works.

Now you are also able to set an alert that tells you when it is time to start fasting. For some that helps. For others it can interrupt supper. See what works for you.

Liquid Mondays – Boosted Liquid Day

As an optional addition for those looking for quicker results we recommend “Liquid Mondays”.

The protocol is simple: one day per week eat only soups and smoothies. This requires more than a “touch of discipline”.

Continue the 13 hour intermittent fasting after your liquid day and experience an accelerated weight loss result.

The only major risks with a liquid day are the following:

1. Constipation the next morning – This is worse if you skip meals on the liquid day. Still consume soups and smoothies and try tomato soup for one meal option if this is a problem for you.

2. Fatigue during the day – You could benefit from a vegan protein powder. The best option to use on this day is something with greens powder and antioxidant powder as well. We use Protein Superfood by Amazing Grass.

3. Binging for breakfast the next morning – it is very important to eat on plan the next morning. The only change that might be helpful if you really need resources is to add a little fat (“E” foods) to your next morning breakfast. Please, only if you need it. Better that than binging.

Try “Liquid Mondays” if you are looking for results quick but still understand that the rest of this program is meant to be lifelong.

TAKE ACTION TODAY

We are ready to implement pillar 2. It is simple. Here is how we recommend getting started:

1. Download the app “Zero”.

2. Start your fast after supper tonight and track your time with the app.

3. Make yourself a cup of caffeine-free tea to drink tonight 2 hours after supper. Drink it and track your hunger.

4. Do not eat. Find other ways to curb your hunger.

5. Go to sleep and when you wake up see how long you have to go until 13 hours is done.

6. Make a coffee or green tea (or warm water with lemon) and relax for a while.

7. Prepare your breakfast and eat when the fast is over.

8. Follow your nutrition guide the rest of the day.

Keep this type of fasting up forever. Eating at night is sometimes unavoidable but if you can manage it for the majority of your nights you will be able to lose the weight and keep it off.