Science Based Six Pack At-Home Fasting Program

+ Weight Loss

Intermittent fasting enhances hormone function to facilitate weight loss. As the research shows, lower insulin levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy. For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories (1, 2). In other words, the practice of intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in). According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3-8% over 3-24 weeks (3). This is a huge amount! The study also demonstrates that the people also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease.

+ Mental Clarity & Brain Function

What is good for the body is often good for the brain as well. Intermittent fasting improves various metabolic features known to be important for brain health (4). IF has demonstrated its ability to affect energy and oxygen radical metabolism, and cellular stress response systems, in ways that protect neurons against genetic and environmental factors to which they would otherwise succumb during aging (5). Fasting increases the presence of drebrin, a protein that regulates neuronal development (5). The loss of drebrin results in cognitive impairment that causes neurological disorders (5). Intermittent fasting is associated with the growth of the hippocampus, which is responsible for emotion and memory (5). Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function (6, 7). It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF) (8, 9, 10), a deficiency of which has been implicated in depression and various other brain problems (11).

+ Increased Energy

Norepinephrine, a stress hormone that improves alertness, energy levels, and attention, is involved in the "fight or flight" response (12). It has a variety of other effects on your body, one of which is telling your body's fat cells to release fatty acids (burn fat). Increases in norepinephrine generally lead to larger amounts of fat being available for your body to burn. Fasting leads to a rise in the amount of norepinephrine in your bloodstream (13, 14).

+ Supports Muscle & Performance

Contrary to popular belief, IF has shown to demonstrate no negative effects on daily functioning and sports performance (15). Intermittent fasting does not promote drowsiness or lack of vigilance (16). In fact, certain methods of fasting have shown to preserve lean body mass (17). It's been claimed that intermittent fasting could help an individual maintain muscle mass better than calorie restriction due to its effect on fat-burning hormones (18, 19). In particular, the increase in one specific hormone (see study) observed during fasting could help preserve muscle mass, even if you are losing weight (20). A 2011 review found that intermittent fasting was more effective at retaining muscle during weight loss than a traditional, low-calorie diet (21).

+ Promotes Longer Life Span

One of the most exciting applications of intermittent fasting may be its ability to extend lifespan. Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction (22, 23). In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren't fasted (24). Intermittent fasting can increase a person’s lifespan by up to 30% according to some researchers (if animal studies are an indicator) (25). Intermittent fasting boosts the body’s stress resistance, which increases longevity in humans (26). It helps protect and treat the body from disease, which can delay aging (26). Intermittent fasting can prolong the health-span of the nervous system by impacting biological pathways that regulate the lifespan (27).

+ Fasting Planner

Since you’ll be fasting intermittently through the week, we’ve done the planning for you and provided an easy to follow eating guide complete with a recommended meal plan so you can simply follow along without any guesswork on when to eat or how long you should fast for.

+ Recipe Guide

Not sure what to eat to get the fastest results? No worries - You’ll have over 10 different recipe combinations to choose from to get the most out of your Intermittent Fasting plan without spending any extra time in the kitchen.

+ Workout Plan

An at-home guided workout course created to make the most out of your Intermittent Fasting diet. Watch HD training videos and follow along through the quick 25 minute workouts on your laptop, tablet, or mobile device.

+ Intermittent Fasting FAQ’s

Thorough answers to common IF questions that include all you need to know to reach your goal: What your daily calorie or macronutrient ratio should be, how to overcome cravings while you’re fasting, how to use IF while you’re on the go, and MORE!

+ Fasting Do’s & Dont’s

A complete list of all the foods, beverages, and supplements you should consume and which you need to avoid to ensure you don’t break your fast early.

“This is probably just another one of those fad diets, isn’t it?”

Not at all! In fact, nutritional authorities often refer to Intermittent Fasting as the ‘Ancient Secret’ of staying lean and healthy because it’s been used to elicit enormous health benefits for thousands of years.

Not only is IF used for general weight management, but it’s also used to repair cells, enhance mental focus, support immunity, boost male hormones, and increase lifespan.

Intermittent Fasting is popular for a reason, and that's because it's not just another diet, it's a healthy lifestyle plan that literally transforms you from the inside out using the power of both nutrition and exercise.


“I’ve tried so many other diets before… Will this really work for me and my crazy busy schedule?”

Absolutely - So many men turn to Intermittent Fasting because of the simplicity it brings to their daily lives… No more hassling with breakfast, wasting hours in the kitchen preparing meals in advance, or having to eat every 2-3 hours.

Once you get started you’ll find that you’re more energetic, more focused, and productive during the day - Plus, your stomach will shrink, so you’ll experience fewer hunger cravings and be far less distracted.

And since your scheduled eating periods are later in the day, that means you get to enjoy eating the foods you love when you have the opportunity to relax after a long, busy day.


"Isn’t going long periods of time without eating bad for me? Won’t I burn muscle?”

Many researchers conclude that fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger - both of which contribute to enhancing health and quality of life.

As for your muscle - several studies on IF have also shown that a certain protein-synthesis boosting hormone dramatically increases as a direct result from fasting. Having higher levels of this hormone helps with muscle building. Bigger muscles mean more strength and more endurance and as you can tell, these are characteristics that every guy looking to put on lean size would cherish.


“How am I going to fight hunger cravings? What if I fall off the wagon?”

Good news: The answer is no. While the idea of “fasting” may make you think of “starving”, intermittent fasting is more about cutting way back on calories for short time periods. Doing so will affect your hunger and cravings over time in a positive way. The idea: As your body adjusts, you become satisfied more easily with smaller portions because your stomach capacity shrinks - along with your appetite. Falling off the wagon tends to not be a concern when following an IF program because technically, you don’t need to change anything about your diet to benefit from IF… Meaning you still can enjoy the foods you love - just in a smaller window of time. Which makes it very appealing to many people.

Want To Look At The Research Yourself? No Problem!

REFERENCES +

References and Citations

[1] https://www.ncbi.nlm.nih.gov/pubmed/2405717
[2] https://www.ncbi.nlm.nih.gov/pubmed/10837292
[3] http://www.sciencedirect.com/science/article/pii/S193152441400200X
[4] http://www.marksdailyapple.com/fasting-brain-function/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/?report=classic
[6] https://www.ncbi.nlm.nih.gov/pubmed/11220789
[7] http://onlinelibrary.wiley.com/doi/10.1046/j.0022-3042.2001.00747.x/abstract
[8] https://www.ncbi.nlm.nih.gov/pubmed/11220789
[9] https://www.ncbi.nlm.nih.gov/pubmed/16011467
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC151440/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/
[12] https://www.ncbi.nlm.nih.gov/pubmed/25589262
[13] https://www.ncbi.nlm.nih.gov/pubmed/10837292
[14] https://www.ncbi.nlm.nih.gov/pubmed/12107252
[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588618/
[16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3751553/
[17] https://www.ncbi.nlm.nih.gov/pubmed/25540982
[18] https://www.ncbi.nlm.nih.gov/pubmed/11147801
[19] https://www.ncbi.nlm.nih.gov/pubmed/12970312
[20] https://www.ncbi.nlm.nih.gov/pubmed/19773097
[21] https://www.ncbi.nlm.nih.gov/pubmed/21410865
[22] http://geronj.oxfordjournals.org/content/38/1/36.short
[23] http://www.sciencedirect.com/science/article/pii/S0047637400001093
[24] https://www.karger.com/Article/Abstract/212538
[25] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652955/
[26] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3926116/
[27] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/

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