Hoda Kotb and Jenna Bush Hager try Intermittent Fasting on TODAY

Intermittent Fasting has been in the media spotlight for the last couple of years, but TODAY Show hosts Hoda Kotb and Jenna Bush Hager have recently decided to try it! 

They wouldn’t be the first—celebrities from Jennifer Aniston to Kourtney Kardashian to Hugh Jackman (and many more!) have all talked about their Intermittent Fasting lifestyle… and for good reason. Intermittent Fasting is a popular strategy for weight loss as well as overall health because it can help the body burn fat, regulate hormones, and even detox on a cellular level.

When people start Intermittent Fasting, they usually report less brain fog and bloating with more energy and confidence. And that’s usually just the beginning. We hear all the time how much it simplifies busy mornings, helps people get lean and strong, and even helps IFers sleep better at night. 

Worried it will put you into starvation mode or tank your metabolism? Put those fears to rest, the science shows that, as long as you do it correctly, you’ll steer clear of starvation and even increase your metabolism!

Benefits of Intermittent Fasting

We can’t wait to see what it does for Hoda and Jenna, who said they’re doing it to be healthy rather than to lose weight. While many people do practice Intermittent Fasting in order to lose weight, it’s also beneficial for so much more!

Benefits of Intermittent Fasting include:

• Improved brain health

• May prevent some diseases

• Improved insulin sensitivity

• Cellular repair

• Increased levels of human growth hormone

• Reduced inflammation and oxidative stress

There are several popular Intermittent Fasting strategies, but Hoda and Jenna will be using the 16/8 protocol (the same one we use in the FASTer Way to Fat Loss). Sometimes called Time-Restricted Feeding, this is a popular strategy because it’s simple and easy to do on a daily basis. All it requires is fasting for 16 hours, then eating within an 8-hour window each day.

How to Track Progress 

In order to “track progress,” Hoda and Jenna weighed themselves on live TV to set a starting point. If you’re familiar with the FASTer Way, then you know we like to track progress through other important markers like body measurements. 

Why don’t we use weight to track progress? Simply put, it doesn’t mean much. As you lose fat and gain muscle, your weight may not go down at a steady pace even though you’re making progress and seeing gains. Muscle is denser than fat, which means it’s heavier when you compare equal volumes of each. This means you may not see a big drop in weight if you are engaging in strength training in order to boost your metabolism and burn fat faster. If weight is the only milestone you’re tracking, then you may feel frustrated and disappointed—even though you’re actually going through a significant change in body composition!

For More information About Intermittent Fasting:

Expert Tips for Intermittent Fasting

Intermittent Fasting and Carb Cycling 101

Intermittent Fasting Implementation FAQs

Have you tried Intermittent Fasting? Tell us about YOUR experience in the comments!

LIME DRESSING

2 SERVINGS | 5 MINUTES

MACROS

carbs - 9g | fiber - 2g | fat - 27g | protein - 0g

INGREDIENTS

¼ cup extra virgin olive oil

2 teaspoons lime zest

3 tablespoons lime juice

1½ teaspoons honey

kosher salt

freshly ground black pepper

INSTRUCTIONS

ADD all ingredients to a blender and blend.

ADD two tablespoons of dressing to salad.

ENJOY!

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BURGER BOWL

BURGER BOWL

1 SERVING | 5 MINUTES

MACROS

carbs - 21g | fiber - 10g | fat - 48g | protein - 39g

INGREDIENTS

1 cup ground beef, cooked

1 slice bacon, cooked

1 cup riced cauliflower, cooked

½ avocado

¼ cup diced red onion

½ cup shredded lettuce

¼ cup cherry tomatoes

¼ cup pickle slices

1 tablespoon avocado mayo

INSTRUCTIONS

LAYER ingredients in bowl starting with cauliflower rice, then ground beef, then bacon, then veggies.

TOP with avocado mayo.

ENJOY!

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TURKEY BLT BOAT

1 SERVING | 5 MINUTES

MACROS

carbs - 15g | fiber - 9g | fat - 22g | protein - 34g

INGREDIENTS

2 large romaine lettuce leaves, washed

6 ounces deli turkey

2 strips cooked bacon

½ avocado, diced

½ cup tomato, sliced

INSTRUCTIONS

PLACE romaine leaves on a plate.

DIVIDE remaining ingredients evenly between the lettuce.

ENJOY!

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CHICKEN PESTO SPAGHETTI SQUASH

1 SERVING | 50 MINUTES

MACROS

carbs - 15g | fiber - 5g | fat - 25g | protein - 28g

INGREDIENTS

1 spaghetti squash

4 ounces cooked chicken

3 tablespoons basil pesto sauce 

INSTRUCTIONS

PREHEAT oven to 400°F.

CUT spaghetti squash into halves or quarters and place in baking dish.

BAKE spaghetti squash for 30–45 minutes.

SHRED spaghetti squash with a fork and add to large bowl. 

ADD pesto to the spaghetti squash and combine.

TOP with chicken and serve hot.

ENJOY!

Tip: To save time, use rotisserie chicken!

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Why Restrictive Diets Won’t Help You Long-Term

Elimination diets are all the rage, and for (a somewhat) good reason! More people are better understanding how food can affect so much more than just their waistbands. These diets are great for eliminating common inflammatory foods to figure out what might trigger symptoms and can help people feel better than they have in years. But unfortunately, while paleo and Whole30® programs might pack lots of great short-term results, restrictive diets won’t help you long-term.

The Dreaded Plateau

Eliminating entire food groups and cutting out processed junk will often lead to an unintentional calorie deficit, which helps with weight loss… for a time. Drastically reducing calories will help shed weight until your metabolism slows down, and then you hit the dreaded plateau. You may try to eliminate more food or reduce your calorie intake, but that stubborn plateau won’t budge because your body may be trying to tell you that it actually needs more food than you’re giving it.

Restrictive Diets and Burnout

The biggest complaint about restrictive diets? Burnout. There’s a reason why these programs only last 21 or 30 days. People can only deprive themselves of their favorite foods for so long. In addition to burnout, practicing restrictive diets long term can lead to disordered eating.

Discovering True Food Freedom

So what’s the answer? Well, the ultimate goal is to discover true food freedom! Eliminating inflammatory foods while still enjoying your favorite treats and eating more than you have in years—all while burning fat and building lean, calorie-burning muscle. 

That’s the beauty of the FASTer Way to Fat Loss. We combine the science-backed strategies of Intermittent Fasting, carb cycling, and macro tracking with intentional workouts. We don’t believe in diets, we believe in whole-food nutrtion (and enough of it!), which is why we created this flexible lifestyle for every size, shape, and stage of life!

“I can’t say enough about this program! 10 days in and I’m already seeing great results inside and out. I am fairly active (cross-fit) and eat well (Paleo and Whole30) but I just wasn’t seeing results. I have learned so much and now have a better understanding of why things weren’t working. I’m a full-time working mom of three and I have still managed to find time to fit in all of the workouts, plus my regular cross-fit sessions. I underestimated the value of daily check-ins and the group support but it has made all the difference and I’ve really enjoyed my virtual cheerleading group! I highly recommend the program!” – Claire*

*Results may vary from person to person.

Carb Cycling For Women

You’ve seen it all over social media, you’ve heard about it through conversations with friends, and more than likely you’ve seen the results and effects. Dieting and restricting carbs are hot in the nutrition and fitness industry. But today we’re proposing a new option: carb cycling for women.

Although there are a small handful of people that have been able to maintain the inches lost with long-term carb restriction, almost all would agree that the lifestyle is just not sustainable. Nor are the results. And while some testimonials have shown that you can drop initial weight when cutting carbohydrates significantly, most end up gaining that weight right back, and what’s even worse? The scales go up even more than the day they started, and now they have potentially ruined their metabolism also.

The Impact of Carb Restriction for Women

For women, this is extremely sensitive as it affects female hormones. A keto diet is commonly looked at as a stressor for our bodies as it is often putting it in starvation mode, especially if it is not done correctly or under proper monitoring. We need a good amount of carbs along with other key macronutrients such as fats and protein in order to sustain healthy hormone levels. It’s the last thing you’ll want to do if weight loss and wellness are your goal!

Sustainable Carb Cycling for Women

Through the FASTer Way we’ve adapted a lifestyle that is not only safe to do when practiced correctly, but sustainable long-term! And you will get the much-deserved results you’ve been longing for. 

This strategy is called carb cycling. With this concept, you’ll receive the same weight-loss benefits but will maintain energy and reduce brain fog—which is a common side effect of carb depletion. 

Although the goal of a low-carbohydrate lifestyle is to train your body to use fat as its preferred choice of fuel, in doing so some end up cutting their caloric intake to an extreme—without even realizing it. Through the FASTer Way, we prefer to work with science by cycling our carbs strategically to utilize the benefits but keep overall health in mind. We focus on whole-food nutrition, not expensive products filled with questionable ingredients.

We know that carb cycling is highly effective when optimizing fat loss through increased thyroid output and controlled hunger. We’ll alter between high carb days and low carb days but still feed our body the right amounts; thus ensuring fat loss, higher energy levels, and improvement to overall body composition. 

So our bodies now safely rely on fat as the primary fuel source, but we consume a healthy amount of carbs to refill those carb storage containers on our higher carb days. By eating fewer carbs on certain days, your body turns to fat for energy instead of the sugary and starchy foods it usually consumes.

The FASTer Way

We do this by implementing our intermittent fasting schedule, mixed with a HIIT protocol on specific days and strength training on others.  We advise our clients in the FASTer Way to consume nutritious, dense, whole foods and CARBOHYDRATES in a way that benefits our goals and all are included in the meal plan that we give clients weekly. We’ve taken the brain work out of it to make it a simpler solution for you!

We’ll also guide you through tracking not just your carbs, but also fats and proteins so you become aware of how much your body needs to thrive. And because each body is different, we’ll help you set your macro intake to match your desired goals.

Here’s the bottom line: carbs are not the enemy. By using this carb cycling method our clients have less frustration, better long-term success, happier hormone levels, and more energy to power through those workouts to achieve results in performance and body composition.

Here’s a bonus pro-tip: prioritize and consume tons of leafy greens because FIBER matters! There are many benefits to greens (like being calorie-free), but your plate will also be fuller and you’ll feel satisfied longer.

Ready for more inspiration? Check out Leslie’s incredible story!

“It took me a bit to build up the nerve to send these in. I started my first round of the FASTer Way on Dec. 31. I was floored at my results! I lost 30.5 inches overall during my first round! I feel so much better!!! I started to feel comfortable in my own skin again, I’ve learned to fuel my body properly and, oh my word, how my mental clarity has improved. I decided to share because for many months I followed @amandatress on Instagram and would see the before and afters and think, these look too good to be true! But guess what, this is my new lifestyle! It was not too good to be true, it was a blessing!!! Thank you so much for your passion to empower others!”*

*Results may vary from person to person.

Let’s start working toward YOUR after.  

Top 5 Tips: How To Survive Intermittent Fasting

Intermittent Fasting is the talk of the fitness industry and you really want to try it out… but you’re not sure where to start? Use these Top 5 Tips for surviving (and thriving through!) IF as you begin this new aspect of your health journey!

As you know, the FASTer Way to Fat Loss is based on several cutting-edge nutritional strategies: Intermittent Fasting, carb cycling, and macro counting. However, the key distinguishing factor is our emphasis on fasting.

While fasting may sound a bit intimidating, most of our clients find that it’s actually much simpler than they thought it would be. In fact, it usually ends up being one of their favorite things about the program!

If you aren’t familiar with this trending term, here’s a deeper dive into why we use it as a highly effective strategy to burn fat throughout the program. Intermittent Fasting isn’t a diet or quick fix, it’s a lifestyle that incorporates periods of eating with periods of withholding food. There are several ways to practice Intermittent Fasting, but in the FASTer Way to Fat Loss, we suggest the 16/8 protocol. This means each day you will fast for 16 hours and consume all your food for the day in an 8-hour window. We do not cut calories, we simply eat them in a shorter window during the day.

Why Try Intermittent Fasting?

Intermittent Fasting is a powerful nutrition strategy on its own, but when combined with balanced whole-food nutrition, carb cycling (another natural, highly effective fat-burning strategy), plus strategic workouts that maximize the fat loss cycle, you’ll experience results you never dreamed you’d achieve. You’ll reduce inflammation, maximize your metabolism, and naturally detoxify your body, just to name a few. 

You may be thinking I’ve tried all the diets and quick fixes, I’m sure this won’t work either. Friend, no matter how many other programs have failed you, you can still experience incredible fat loss, improved health, increased energy and so much more—when you start giving your body what it needs. The FASTer Way to Fat Loss has helped more than 115,000 women and men regain the health and confidence they thought they’d lost. 

But how do you survive Intermittent Fasting when you’re brand new? Here are a few tips!

Start Slowly

We practice 16/8 Intermittent Fasting: 16 hours of fasting, 8 hours of eating. However, if you’ve never fasted before, you don’t have to start with such a big fasting window. We highly recommend starting with a 12-hour fast. Cut off your eating at 7 or 8 pm, then don’t eat breakfast until 12 hours later. You can gradually increase the length of your fast an hour at a time, until you reach the 16-hour mark. In addition, don’t feel as though you have to start fasting every day. We recommend starting with Sundays. Cut your eating window off at 7 pm on Saturday night, then don’t eat anything until late-morning (or after church!) on Sunday. This will help you dip your toe into the Intermittent Fasting lifestyle without feeling overwhelmed.

Stay Hydrated

It’s really important to stay hydrated during your fast. In addition to water, it is totally acceptable to drink black coffee, herbal teas, and BCAAs (branched-chain amino acids—choose a clean brand!). Use these to get through your fast with ease and to keep your mind from wandering to the various snacks in your pantry! Did you know the same signal that tells us we are hungry is the same signal that tells us we’re thirsty?  True story! Understanding this will help when you feel those initial hunger pangs. Many of our clients reduce or eliminate their hunger signal just by adding in a few extra ounces of H₂O when they feel the urge to eat throughout their fasting period.

Stay Busy

The best tool for making it through your fasting period is to stay busy. In fact, productivity is one of my favorite side effects of Intermittent Fasting. Because you aren’t worried about fixing your next meal (or scarfing down a quick snack) you can focus on work and getting things done. Plus, staying busy keeps your mind from thinking about food and helps you get through your fasting period with ease!

Find Accountability

As day-to-day life leaves you feeling in a rut, overly busy, or just full of excuses (yes, we know the feeling!), it’s easy to fall back into old habits. A strong support system can make all the difference. Try it with a friend, family member, or even your spouse. You can share your struggles, thoughts, or even just motivate each other. But guess what? Through the FASTer Way, you’ll also be greeted with a community of thousands of others that took that initial step to lasting health, just like you. We will celebrate your wins and, on the hard days, we’ll encourage you and remind you why you started. But that’s just it. YOU HAVE TO START! So grab a colleague, your bestie, or a neighbor and go!

Put It All Together

Intermittent Fasting is a highly effective strategy, but when you combine it with whole foods, balanced macros, effective workouts, and carb cycling, you will become a fat-burning machine! Learning these other key strategies—which make the FASTer Way the most effective program in the marketplace today—is critical when it comes to taking back control of your health and weight through a sustainable lifestyle.

““FASTer Way has completely changed my life! Truly. When I started I felt lethargic. I was constantly out of breath, tired, and had no control over my appetite. While FASTer Way has allowed me to lose the weight and exhaustion, I gained a few things as well. I gained a community of women that hold me accountable, a newfound confidence in myself, the ability to get rid of clothes bc they’re too big (hallelujah), and a toned figure. I can’t be happier with the progress I’ve made, and am still making. FASTer Way all the way!”⁣” –Martha, FASTer Way Community Member*

Because the benefits of Intermittent fasting are so phenomenal, our clients now understand how to burn fat effectively and feel their absolute best. The overall improvement in health, energy, and productivity makes this strategy a lot simpler to implement you might expect. In fact, most people are not usually hungry at all during the fasting window AND find that the longer they practice IF, the more accustomed to their bodies become! 

*Results may vary from person to person.

FASTer Way clients know the power of Intermittent Fasting. Try it out for yourself! Check out the next round of the FASTer Way to Fat Loss and learn how to lose that stubborn weight, find more energy, and feel like YOU again!

The FASTer Way for Busy Women

We hear it all the time from women just like you—there simply isn’t time (or energy!) to kickstart a healthy new routine with everything you have to do every day. Even that easy quick-fix diet you keep hearing about from your co-workers? Forget about it! 

Listen, we get it. Most days we’d all rather catch up on sleep or even scroll our InstaFeed, am I right?! It’s easy to make excuses because we’re constantly working, running from one sporting event to the other, helping with homework, deciding dinner plans, trying to balance a social life, etc. Whether you’re an entrepreneur, stay-at-home mom, nurse, or any other profession, we know that there are plenty of messy bun and leggings days—where the last thing we think about is exercising or making a healthy meal. Because really, who has time to prep 6 meals a day? Or do cardio every day? 

But what about that friend-of-a-friend who travels, runs marathons, has a clean house, and still makes time for friends? Well, I think we all know this isn’t everyday reality. But more than that, we also know is that when you prioritize your health, even for just 30 minutes a day, your mind, body, and soul will repay you.

What we often fail to realize is that if we were to put our health at the forefront, we would actually have the energy to plan that family 5K, engage in the HIIT workout, fold the clothes we’ve hit wrinkle release on twice, or prep those healthy meals on our Pinterest boards. Exercising boosts our energy levels, especially when we are consuming the right foods.  

And if you already have a goal but are unsure where to start, let’s chat. First and foremost, you’ll want to focus on nutrition. Contrary to what people have been told in the past, you can't out-train a bad diet—no matter how many hours you spend in the gym.

So start small.

Up your water intake and ease into better nutrition. Create a grocery list ahead of time and stick to mostly whole foods. It’s easiest to shop the perimeter of the grocery store, where you’ll notice they stock mostly fresh produce as well as meat. Not only will this make your wallet happy, but it will also shorten your time strolling the aisles of the store (and if you have young kids, this is life-saving advice!). 

OUR LITTLE SECRET: FASTer Way clients are provided with simple, weekly meal plans that include a shopping list! Win!

Eat the right foods at the right time.

Switching to less processed food with a focus on whole-food nutrition (and balanced macros) is huge, but in the FASTer Way to Fat Loss we also pay attention to when we eat by practicing Intermittent Fasting. This is an excellent strategy to jumpstart your metabolism and start burning fat!  Not only that, we teach our clients carb cycling so they can burn more fat without a restrictive low-carb lifestyle. 

We practice a 16/8 Intermittent Fasting protocol, meaning we fast for 16 hours (mostly when we sleep) and consume all of our food within an eight-hour window. Feel free to ease into it with a 12-hour eating window, then get down to 10, and eventually work toward that eight-hour window.

OUR LITTLE SECRET: Intermittent Fasting is a huge time saver because it’s one less meal to cook (and clean up), especially at the beginning of the day when you already have a million things to do. Less “on your plate” equals less morning stress and more time to do what really matters!

Spend less time in the gym.

Seriously! When implementing simple strategies, you can teach your body to be a pro fat burner even after you are done working out! Say what?! HIIT (High-Intensity Interval Training) workouts take less than 30 minutes and when paired with a strategic eating schedule, you’ll not only have more energy, but you’ll be sweating as if you had worked out for two hours! This technique requires you to give your all through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This strategy is proven to burn more fat in a shortened time period because it keeps your heart rate up. 

OUR LITTLE SECRET: We provide our clients with HIIT workouts (that you can do in the comfort of your own home!) PLUS a full digital studio of other modalities including strength, barre, yoga, and even low-impact workouts! 

But don’t worry, we don’t want you spending seven days a week doing these workouts. In fact, we think even six is too many! Because we also think it’s important to… 

Prioritize rest!

Diet culture will tell you to spend countless hours at the gym and drastically cut your calories. But eating enough and getting rest is much more beneficial for long-term success! Consistently undereating will increase your body’s cortisol, which can actually make you gain weight. Additionally, adequate sleep has been linked to weight loss and improved brain function. Eat plenty of whole foods and prioritize sleep—your body will thank you!

Despite how impossible it may feel in the beginning, there's always time for a healthy lifestyle.

We live by these rules, and you’ll soon notice that what makes the FASTer Way a game changer is we aren’t guessing and hoping you’ll see results, our program is backed by science and we have thousands of client wins that back it up. 

“I was always looking for the next best ‘diet’ and consistently failed. The FASTer Way came to me by word of mouth, and I fully had the expectation that this was going to be another ‘diet’ that I was going to fail again. But, ‘you never know until you try,’ right? So I tried.

Was I perfect? Absolutely not!

Did I give up? No!!

The motto “Progress, NOT Perfection” and giving myself grace changed my mindset. The accountability, the coach, the fact that I can choose the right foods at the right times for the right reason made me feel in control. Getting to know the science behind why this works was powerful and the reason it was different this time, the reason this time I DIDN’T fail.”

-Julie*

*Results may vary from person to person.

When you stick to these simple (but effective!) time-saving tips, you’ll have no choice but to lose your excuses and really start to focus on your health. Who knows, maybe you’ll even write down a new goal, start planning that overdue getaway with your spouse, or strategize your next career move. You are gonna look and feel great with your new added confidence boost!

Joining the FASTer Way can help skyrocket those results as we’ll teach you a more in-depth look at mindset, time management, and nutrition strategies plus a solid workout plan that you can do anywhere. You can have it all.

Let’s set some goals that you can’t wait to reach!

5 Benefits of Combining Intermittent Fasting and Carb Cycling

Throughout time there have been some pretty incredible dynamic duos:

• Eggs and bacon

• The beach and a fruity drink

• Chandler Bing and Joey Tribbiani

• Pumpkin spice and, well—everything

Thousands of FASTer Way clients would all agree to add another to the list: intermittent fasting and carb cycling!

Intermittent Fasting 

Not only does this power-punched duo come with a significant impact on your health, but research has shown it can aid in weight loss, which will leave you feeling more radiant than Rachel and Monica!

But let’s get down to it: what exactly are these strategies and why do you need them in my life?

Intermittent Fasting and carb cycling are two of the best ways to achieve your goals in terms of fat loss. Period. In fact, we’ve shared testimony after testimony of women who have lost inches in their mid-section, gotten stronger, and improved their health through the FASTer Way to Fat Loss—which is based on these two nutritional strategies that make up this dynamic and effective duo.

Intermittent Fasting isn’t a diet or quick fix; it’s a lifestyle that incorporates periods of eating with periods of withholding food. Although this strategy is all the buzz in the industry, it’s actually been practiced for thousands of years! 

The best part? It’s free and convenient for even the busiest of people. There are several ways to practice Intermittent Fasting, but in the FASTer Way to Fat Loss we suggest the 16/8 protocol. This means each day you will fast for 16 hours (most of which while you’re sleeping) and consume all your food for the day in an 8-hour window. 

We do not cut calories; instead, we simply eat them in a shorter window during the day, thus simplifying our lives in the process. Although this window can be flexible, most people like to start their eating window around noon and end around 8pm just before catching their favorite rerun of Friends. 

Carb Cycling

Remember when everyone decided to ditch carbs hoping for a quick fix? Oh wait, it’s actually happening now! But not without its downfalls. Not only do our bodies need carbs, but it may cause internal damage from removing them from our diets. Science shows that restricting carbs intensely over time can add up to a struggling metabolism. 

Carb cycling is a safer strategy that can help many frustrated clients break through plateaus. This strategy allows an intentional variation of carbohydrate intake each week with some days being higher in grams than others. In the FASTer Way, we base our macro cycle on the workouts we will be doing to maximize fat burn and energy levels. 

Fun fact: Jennifer Aniston tried to remove carbs from her diet when filming Friends, and soon after reported that she switched back over to a healthy balance of fats, proteins, and—you guessed it—CARBS! 

So does that mean we suggest enjoying donuts along with strategic planning? YES! Can we guarantee that you’ll look like Jennifer Aniston? No! 

But what we CAN say is that carb cycling can help with fat loss, higher energy levels, and improvement to overall body composition. So you’ll optimize fat loss by increasing thyroid output and controlling hunger. This will leave you jumping for joy with more excitement than Phoebe!

5 Benefits of Combining Intermittent FASTing and Carb Cycling

1. Increased Energy

Countless clients have reported an incredible increase in energy after just a couple of weeks living the FASTer Way. This is by far the most consistent side effect reported, and the one that we get the most excited about. The truth is, the world around you deserves your best self, and energy is definitely a requirement for being the best version of you!

2. Better Sleep

Perhaps one of the reasons our clients are seeing such an increase in energy is because they are sleeping better. This lifestyle positively affects hormone levels—so you sleep like a baby!

3. A Happy Gut

Good-bye bloating and discomfort, hello happy gut! FASTer Way clients tell us that after just a few days in the program they are feeling less bloating and discomfort almost across the board. Who doesn’t love a happy gut?!

4. More Time

Having all of that time in the morning, without having to worry about what to eat OR clean up means you can be more productive each day. This is a side effect that we love because as busy people, we all know the value of a few extra minutes!

5. A Better Mood

So many of our clients report far better moods after just a couple of weeks living the FASTer Way. This, again, is due to the effect of Intermittent Fasting and carb cycling on hormones. Not only that, our focus on whole-food nutrition has a big effect on feeling better—good food tends to do that! In addition, the workouts paired with these nutritional strategies can also have a positive effect on mood and anxiety levels.

“I don’t have a ton of before/after in the same clothing because, quite honestly, I was anxious to get rid of everything that was TOO big. I thought it would be too tempting to revert back if I had “safety clothes” that I held onto. But, you can ask Clay, any time I purge my clothing, I have a really tough time getting rid of anything Carolina related. I have an irrational fear someone else won’t take care of them like I do (I said it was irrational) 😂 It’s yucky outside, I’m feeling a little under the weather, and my plans today involved ONLY school work. So getting ready was not in the cards today. I just threw on this pullover and some leggings. And then I remembered my sister snapped the picture on the left a couple of years ago. And I love it because I love my sweet little niece, but man, what a difference. Not just a difference in what I look like, but a difference in how I feel, how I see myself, how I fuel my body, and how I treat myself. It’s amazing what a little guidance, a little tracking app, some macros, and some knowledge can do for you.” 

–Stephanie, FASTer Way Community Member*

*Results may vary from person to person.

When it comes to winning the weight loss battle and improving body composition, Intermittent Fasting and carb cycling are the way to go! Reward yourself with that treat after your effective workout and you are living your best life. Are you ready? 

Carb Cycling Made Simple

Countless women have come to the FASTer Way after being (wrongly) convinced that carbohydrates were the enemy. They drastically restricted calories, spent too much time on cardio, and eliminated carbs.

Some of these women might have seen results at first. But most of them eventually hit a major weight loss plateau and felt defeated. That’s because long-term restriction of carbohydrates and calories can lower metabolic rate and negatively affect hormone levels. 

For a short period of time, a significantly restrictive diet will bring results. However, over time it will cause the metabolic rate to decrease which leads to a sudden halt in weight loss. Women then need to restrict even further to lose more, thus lowering the metabolic rate once again. Not only is this a terribly unhealthy way to live, but it is also incredibly frustrating.

Why Carb Cycling is the Better Answer

Cutting carbs can bring results… at first. Carb cycling, on the other hand, is a safer strategy that can help frustrated clients break through plateaus. A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In the FASTer Way, we base our cycle on the workouts we will be doing to maximize fat burn and energy levels. 

Carb cycling allows for planned high carb days that increase thyroid output and help control hunger. We cycle our carbs by practicing low carb days to offset the high carb days. With this type of cycle, many of our clients continue to see fat loss, increased energy levels, and improvements to their overall body composition. 

Carb Cycling Made Simple

Carb cycling improves insulin levels, helping your body to store less fat. When paired with Intermittent Fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best!

Here’s the thing: carb cycling isn’t expensive or difficult. It’s an amazing strategy that is actually simpler than it sounds! In the FASTer Way, we practice simple carb cycling by tracking our macros on both low and high carb days. Once we deplete our glycogen stores on low carb days and put our bodies in optimal fat-burning mode, we replenish with healthy carbs.

Our certified community coaches are on-hand to provide daily support as our clients navigate carb cycling for the first time. That’s just one of the many perks of the FASTer Way to Fat Loss! We practice the cutting-edge strategies of carb cycling, Intermittent Fasting, and macro tracking (with a focus on whole foods) to dial in our nutrition. Combined with daily workouts and easy-to-follow meal plans, the program has exactly what you need to break free from the plateau, enjoy carbs, and look and feel better than ever!

If you’re ready to wake up energized and ready to fulfill YOUR purpose, then join us today for our next round!

Download our Free 5-Day Sample Meal Plan

FASTer Way Snack Ideas

In our FASTer Way family, we work with busy parents, professionals, and students who are striving to improve their overall health. While many of them eat meals on the run, snacks are often essential to ensure our clients are hitting their daily macro goals. Not sure where to start with planning or packing your snacks on the FASTer Way? We’re here to help!

Changing Your Mindset

The FASTer Way program emphasizes balancing macros (carbs, fat, and protein) at each meal, with the exception of a piece of fruit here or there. We always focus on whole foods to get the very best in nutrition, but sometimes clean pre-packaged snacks are a must. 

In planning some snack options, it’s helpful to change your mindset. Prior to the FASTer Way, your snacks may have consisted of whatever you could grab from the vending machine or a leftover donut from the breakroom. Instead, think of snacks as a mini-meal. Whether that means a clean protein bar, or packing some organic deli meat with veggies to enjoy on the run, prioritize balanced macros.

Another mindset shift to make is in regard to portion control. Mindless grazing is always a temptation in snacking. While we don’t mandate exact measurements for everything you eat (nor do we think that’s healthy for your mental state), instead of plowing through a bag of beef jerky, shoot for limiting yourself to one serving size. Changing the way you think about snacks will help you be more intentional with your macros and ultimately help you reach your daily goals.

Snack Ideas

You’ve changed your mindset about what a snack is and how much to have. But what in the world should you eat?? We’ve compiled a list of some of our favorite clean snacks. Consider combining two or three of these for a balanced mini-meal snack.

• Clean beef jerky

• Nuts

• Veggies (carrots, celery, tomatoes, or cucumbers) with hummus

• Berries

• Smoothie with almond or coconut milk and 1 cup frozen berries

• Hard-boiled egg

• Clean protein bar (Larabar, RX Bar, Perfect Bar)

• ½ avocado topped with Everything But The Bagel seasoning

• Lean organic meat (turkey or chicken)

• Edamame

• Apple with peanut or almond butter

• Oatmeal with honey

What are your favorite FASTer Way snacks? Share with us in the comments!

If you’re not a FASTer Way client yet and you’d like to learn more about our strategies, check out these articles!

Intermittent Fasting and Carb Cycling 101

What are Macros and Why do we Track them in the FASTer Way?

How to Make the Most of Your Leg Day

How to Live the FASTer Way on Vacation

Vacation season is upon us! As much as we look forward to trips and time away, travel and all the planning (and let’s be honest, the MONEY) associated with it can be stressful. One thing that shouldn’t stress you is the fear of blowing your diet. We have good news: the FASTer Way isn’t a diet! Acknowledging that the FASTer Way is a lifestyle designed to work with your busy life wherever you are is the first step to a stress-free trip.

Whether you’re heading on a relaxing trip to the beach or hitting the amusement park with your family, we want to give you with the information you need to fully enjoy your vacation without feeling the emotional and physical consequences of jumping off the bandwagon. 

Have a Game Plan

Having a general idea of where and when you’ll be eating will help you put a plan in place. Will you be cooking and eating in? Make a meal plan and grocery list prior to travel and avoid feeling frazzled in a foreign grocery store. That’s when we’re often tempted to splurge on processed junk food instead of whole foods. Pro tip: research grocery delivery options and save yourself a trip to the store! 

Will you be eating out for most meals? Spend a few minutes researching restaurants that offer nutritious, macro-friendly meals. Need more tips? Check out this post on eating out on the FASTer Way!

Stick to Your Feeding Window

Vacation looks different for everyone, but many of us choose to use the time to unplug, rest, and relax. Don’t forget that your digestive system needs rest, too! When you travel, try to stick to your 8-hour feeding window to keep your body in fat-burning mode. Practicing Intermittent Fasting while traveling will also help you avoid unnecessary calories and keep your body primed for your return home. 

Our clients often ask if they should try to keep up with carb cycling while they’re on vacation. The good news is, it’s up to you! If you love carb cycling and want to keep it up, then go for it. If it seems too difficult because you aren’t sure what your options will be, then don’t stress about it! Just plan to dive back in when you get home.

Move Your Body

The all-new FASTer Way Digital Studio workouts allow you to work up a sweat wherever you are. Many hotels provide fitness centers, and local gyms in tourist towns generally provide day or week passes. But we get it-- not everyone enjoys spending vacation time working out. If hitting the hotel fitness center isn’t your cup of tea, focus on moving your body. A long jog or bike ride is the perfect way to take in the sights of a new city! 

Give Yourself Grace

Repeat after me: progress over perfection. If you end up enjoying a few too many ice cream cones or frothy drinks on the beach, there’s absolutely no reason to feel guilty. FASTer Way clients are equipped to hop right back on the bandwagon, and we will support you every step along the way!

Download our Free 5-Day Meal Plan