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Fasting has been used for medical and therapeutic purposes for thousands of years. In recent years, intermittent fasting (IF) has been gaining traction as a tool in the fitness space to maintain muscle while burning fat.

Intermittent Fasting Schedule for Women

There are 4 Phases

Week 1 consists of 5 x 14 hour fasts

Week 2 consists of 4 x 16 hour fasts

Week 3 consists of 3 x 18 hour fasts

Week 4 consists of Alternate Day Fasting

Start fast / stop eating 6-7pm and fast for 22-24 hours

Fasting days… try to work out as close to dinner if you can, in the afternoon or right before dinner and breaking your fast.

Non-fasting days.. try to work out in morning (in the fasted state/ before your meal.)

Breaking your fast with: 

1 cup of Bone Broth + bee pollen 

To get the gut juices going /gastrointestinal fluids going

15 minutes later

pea protein shake

30 minutes later

Cobb or chopped Salad 

Plus Protein:

8oz chicken, Turkey, or beef 


7oz fish salmon, halibut, or cod


10oz Greek yogurt with 1 scoop of pea protein powder (sugar free, or less than 2 grams of sugar)

Plus pick one Fat:

2oz max of nuts /pili nuts


1 whole avocado 🥑 


5 pieces of bacon 🥓 


15 pork rinds


3 Tablespoon EVOO


3 Tablespoons Ghee


Yogurt with protein powder


Fat Snax cookies Keto friendly🍪

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