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Bringing Simplicity Back to Weight Loss and Health

The IF Revolution 1 www.theiflife.com
http://www.theiflife.com/http://www.theiflife.com/

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Disclaimer and/or Legal Notices

The full contents of this ebook are for informational purposes only and donot provide any medical advice Statements in this ebook have not beenevaluated by the !ood and Drug "dministration# and are not intended to

diagnose# treat# cure or prevent any disease

This ebook is intended for use only by healthy adult individuals "llindividuals are specifically $arned to seek professional medical adviceprior to initiating any form of $eight loss e%ercise or nutritional program

&se of any of the information contained $ithin this ebook is at your o$n

risk The author does not accept any responsibility or liability for damagesof any kind from any actions you take from this information provided

To sum upuse any information at your own risk!


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Table of 'ontents

(ntroduction )

'hapter *+ Diets Don,t Work )

'hapter -+ Back to Basics )

'hapter .+ !at and !uel )

'hapter + Blood Sugar Signals )

'hapter 0+ The Billion Dollar 1yth )

'hapter 2+ Ho$ do 3ou $ant to Live4 )

'hapter 5+ Some Stress is 6ood )

'hapter 7+ The Benefits of 8ating Less )

'hapter 9+ The :o$er of (! )

'hapter *;+ Starvation and 1etabolism )

'hapter **+ The (! Lifestyle

'hapter *-+ Stress !ree and Simple Living )

'hapter *.+ (! !"

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(ntroduction

The Journey Begins!irst ( am going to give you a little background on my o$n =ourney to $here( am today

Well# long ago ( decided to >uit my $ell paying corporate =ob ?and ditch the

engineering degree@ to venture into my passion for $anting to help peopleget better health and fitness

Since ( $as a kid ( $as al$ays active playing competitive sports and $asinterested in staying fit and healthy With my enthusiasm for being healthyand $anting to focus on helping others do the same# ( =umped into the$orld of personal training

No Looking BackSince taking that step almost *; years ago ( have never looked back ?orregretted it@ (,ve al$ays had a no BS approach and en=oy $orking $ith realpeople of all ages# helping them to find solutions that fit their lifestyle


I've taken the road less traveled...and have found myown freedom to enjoy eatin once aain

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( don,t like fads and ( don,t like advertised A>uick fi%esA =ust out for a A>uickbuckA ( $anted only to focus on helping others achieve real and lastingresults

Questioning Everything"s part of my AnerdyA nature# ( al$ays like kno$ing e%actly ho$ things $orkdo$n to the smallest level So ( set out to e%amine all the information outthere on nutrition and $eight loss and Areverse engineerA it do$n to it,smore important parts

( $anted to kno$ e%actly $hat $as going on in the body and take thatinformation to help others understand it as $ell ?( believe that real andpermanent/lasting change only comes through understanding@

But like most people out there# ( $as initially getting confused andconflicted information on $hat really $as best for health and $eight loss (t$as then that ( $ent back to the basics and >uestioned everything people?even all those so called e%perts@ $ere saying to do# and the ans$ers $ereshocking to say the least

!"ny intellient fool can make thins #ier$ more

com%le&$ and more violent. It takes a touch of enius and a lot of courae to move in the o%%osite direction.! "l#ert (instein

Realiing the Truth et "e #ree"fter years of searching# research and independent investigationlittle did( kno$ ( $ould find out most of $hat ( ?and everyone else out there@ $assold on $as a complete marketing/sales pitch ?to sell more supplements#

diet books# prepackaged meals and bars@

Not only that# the Akeep it simpleA side of me $ondered ho$ the heck $erereal people $ith busy lives $ere supposed to do all these complicated

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programs4 ( al$ays said# if it,s not something ( $ould do personally in myo$n life then it,s not something ( am going to tell someone else to do

( have done the eating all day complicated plans# spent tons of money onsupplements and endured long/boring e%ercise 3ou kno$ $hatit $asn,t

any kind of lasting solution for meand ( kne$ there had to be somethingbetter ?and easier@ out there

$ New %ay is #oun&'''$ Better %ay" funny thing happened also in my late -;s( felt like the $arranty $as$earing out on my body

( had more =oint pain# more bloating# more brain fog# more fatigueit didn,t

make any sense to me (t $as soon after that ( started to come across andembrace a more natural evolutionary perspective on ho$ my body $asmeant to function

Since that time ( can honestly tell you that no$ in my late .;s ( have moredaily energy# no =oint pain# lo$er bodyfat# more mental clarity/focus than (ever did in my -;s ?even in my college days@

Not only that( no$ en=oy eating the simple/stressCfree $ay ( do and have

a better mental relationship $ith food ?not =ust shoving it in my mouth allday@ ( have found a lasting and easy $ay to eat and ( plan on feeling thisgreat for the rest of my life

Now it(s )our Turn!So no$ $ith all my years of e%perience ?personal and professional@ andresearch# ( am giving you all the information in one easy to read place

( $ant you to be able to see the truth for yourself and hopefully be able tofind the same easy and en=oyable eating lifestyle like ( have ( $ant you tofind the happiness and freedom that is possible and have lasting health formany years to come

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and of course# 38S ( $ant you to look great in your =eans too ?or should( say AgenesA@

So grab a cup of coffee/tea or $hat ever you en=oysit back and en=oy theeCbook

No BSNo ScamsNo 6immicksust info a ne$ $ay for you to startthinking about health and fitness for the longtermall for free

*n +ealth,

"ike -./onnellwww'theiflife'com

$uthor Bio0

'ertified :ersonal Trainer/Health and !itness 'oach 8%clusive !itness 8%pert for Hilton,s Home$ood Suites Brand Sr 8ditor for !itness Spotlight ?$$$fitnessspotlightcom@

The IF Revolution + www.theiflife.com
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'hapter *

Diets Don,t Work

%hen /i& Eating Become this 1omplicate&2

What happened to us4 When did steady $eight loss become a thing of thepast4 What is going on $ith the ever increasing $eight gain and diseaserates4 Ho$ could so many diet books be out there today $ith nothing tosho$ for it4 Something is not right

Take some time one day to $alk around your local bookstore and go intothe diet book section ( do this every couple months =ust to see $hat theheck people are trying to sell off no$adays as the Elatest and greatestFthing to ever come along

(f >uantity of available information really e>ualed results# holy co$ $e

should be the fittest and healthiest generation in the course of kno$nhuman history &nfortunately ( think $e all kno$ that is far from the truth

Ho$ did $e ever take such a simple and natural part of life ?eating food@

The IF Revolution , www.theiflife.com

-eals should #e as rela&ed as this %icture is....notrushed and mindless like what many do today/

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and make it the most complicated task $e ever need to do :eople $orryabout food all day long# ho$ is this helping4 We are lost from our naturalinstincts and being bombarded $ith so much utter confusion andcontradicting information# that itGs amaing $e still $ant to eat

/iets $ren.t %orking

1aybe that is the plan of the publishing companies4 1aybe they $ant togive you something so complicated that they $ill kno$ you $ill not follo$ it1aybe they $ant you to keep buying a ne$ diet book every .C months# asthey $ould not make any money if you got long term results on the firstbook you read

(n the end# $e are not the ones to blame The diets are failing us for not

giving us real practical lasting ans$ers# but $e donGt need to blame anyone?as that gets us no$here right4@ and should =ust move on and find our o$nans$ers

The Ne$ 8ngland ournal of 1edicine published a report on uly#-;;7 about a - year e%periment of around .;; over$eight peopleand their $eight loss efforts 1any different protocols and diets $ere

follo$ed# but after - years the dieters on average lost 2 to *;lbs

What does that mean4 Diet books ?and their overcomplicatedstrategies@ are not producing the real lifestyle changes $e need forlong term success ?as ( don,t call an average of *;lbs $eight loss in- years a success@

There is Nothing New in #at Loss an& #itness&h oh)seems ( have spilled the beans no$ 6uess $hat# (Gm going to letyou in on a little secret that most good personal trainers already kno$


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"re you ready4

There is no such thing as a ne$ $ay to lose $eight or e%ercise# itGs prettymuch all been done at some point

What is ne$ is the $ay things are marketed and trends are made ?to sellbooks# e>uipment# pills@ While there may be more research into E$hyFthings $ork# it $ill al$ays still reinforce the old principles that have $orkedsince ack LaLanne $as running around preaching them

But it seems that more people en=oy being entertained and distracted bythe media and fitness industry $hile the only $eight they lose is the moneybeing taken out of their $allet

( didnGt personally invent anything as the kno$ledge has been around for along time (Gm =ust taking all the nonsense out of $hat is being soldno$adays and breaking it do$n into $hat you really need to kno$

1againes need to keep filling pages $ith useless stuff month after month#supplement companies need ne$ products to sell you and publishers needto make ne$ diet books to make money'


ack alanne was %reachin the thins that work lonao....#ut was anyone really listenin

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So forget the endless ro$s of diet books/ magaines# leave those forpeople that =ust $ant to be entertained (gnore anyone that comes along$ith some ErevolutionaryF approach# remember there is nothing ne$


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'hapter -

Back to Basics

*nformation -verloa& an& 1onfusion

That about sums it up pretty nicely no$adays We pride ourselves onlearning as much as $e can about everything# yet one has to $onder ho$much practical application is really there4

( kno$ people $ho can tell me the e%act calorie load of * cup of cottagecheese# yet still have problems losing $eight 1ost people have boughtenough $eight loss books to start a home library# yet $ith all thatinformation they should be an e%pert on getting lasting results# right4

8verything is at our fingertips on the internet# *;;;s of books andmagaines# more info than ever)but is that really helping or hurting us4

$re )our pen&ing too much Time rea&ing than Taking $ction2Ho$ many diets books have you read4 Ho$ many have you really tried(


5ow many new #ooks every year do we need on just

the su#ject of how to eat

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mean did them e%actly for $eeks or month4 (f you are struggling $ith$eight loss then ( am guess you $ent astray at some point

8veryone likes reading# hearing ne$ $ays to do thingsbut in all thatinformation is it =ust keeping us from really sticking to one plan

consistently4 Ir are you hopping around from diet plan to diet plan and inthe end have some alien hybrid eating lifestyle4

The biggest roadblock ( see $ith many is that they get Eparalysis byanalysisF

The internet is great for that# as every$here you see ne$ programs# betterdiets# thousands of $eight loss articles)and then you $ant to read moreand learn more

%hat(s wrong with learning new things2"bsolutely nothing ?as you are reading this ebook to learn something@Learning is fine Stopping action on for$ard progress or putting things onhold $hile you do it is not

The imple Things /o %ork

:lenty of people have gotten great fat loss =ust follo$ing the most importantyet simple things that ( $ill e%plain in more detail later in this ebook

The real key to lasting success that ( have found $ith myself and myclients is to =ust keep it simple and consistent Jesults $ill follo$ (magine$hat you could do $ith all that free time if you no longer had to go andread about $eight loss and fitness anymore

Time to say 3No "ore4Stop buying into the trends and giving your hard earned money back topublishing/supplement companies $ho $ant you to keep buyingErevolutionaryF ne$ diet books or EmiracleF $eight loss pills


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Jemember these simple rules+

There is nothing ne$ or revolutionary# it,s =ust a sales or marketingpitch for you to spend money

3ou =ust need to master the most important basics of $eight loss andresults $ill happen

Stop giving a$ay your control and start to focus on putting it back into yourlife (tGs time for you to find out $hat does $ork and $hat you really en=oy

8ating shouldnGt be this complicated 3ou shouldnGt obsess aboutfoodand you $ont once ( tell you about E(!F


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'hapter .

!at and !uel

)our Bo&y Nee&s to Burn #uelLike any good machine# you run on energy 3our body is a machine thatre>uires fuel to be able to run the brain# heart# lungs# circulatory system#immune system# rebuild cells and every other process/organ going oninside of us

(t is >uite an amaing system made up of many complicated processesinvolved in keeping us moving# breathing# regenerating at a cellular leveland =ust staying alive

This demand for energy to be EburnedF ?like coals in a fire@ is $hat $e callour daily EmetabolismF

%here is the #uel23ou need continuous sources of fuel to keep the body ?and all itGs internalsystems@ operating at peak capacity "t the heart of it you have sugar inyour blood ?other$ise kno$n as glucose@ that is constantly being shuttled

The IF Revolution 1) www.theiflife.com

6urn that stored fat for enery....it can ha%%en7

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around ?you $ouldnGt be a$ake or alive if it $asnGt@ and readily available3ou get this sugar though your foods/diet and other internal processed in$hich your body internally does to help regulate it Jegulating blood sugaris an important part of survival and one in $hich our body is fineCtuned for

)our *nternal #at is Energy %aiting to 5e 6se&Besides food# you can also creating energy from other EstoredF sources likeamino acids and fatty acids While ideally using amino acids for energy?muscle breakdo$n@ is not a goal# most people are looking to focus onusing up the fatty acids stored in the fat cell ?$hat you $ould call Eburningyour fatF@

#at 1ells are our torage 3Balloons4(nside of us $e have our o$n $ays of storing energy ?in a passive state@until $e are ready to use it for fuel 1uch like stacking logs in closet to useto burn in a fire stove $hen $e need them

These storage tanks are our fat cells When the body sees an e%cess ofenergy inside the body ?sugar# fatty acids@ it $ill assume that it needs tostore these for later

The IF Revolution 1* www.theiflife.com

Imaes of the %ast....u%dated to reflect modern society

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!at 'ells are much like balloons 3ou are able to make them bigger ?fillingup@ and shrink them do$n ?empty out@ 3ou never really lose fat cells# butyou can build more ?if you run out of storage room and need to keepstoring@

7aining %eight is a urvival 8rogram"t the heart of it# storing fat is =ust a necessary built in survival mechanismof the body ?store fat no$ to survive times of famine later@

&nfortunately $ith todayGs ?unnatural@ food choices and obsessive eating#$e are giving the body all the $rong mi%ed signals Ibesity is =ust ournatural survival mechanism getting all the $rong instructions and being toldto EStoreStoreStoreF for a EfamineF that is never coming

So if you $ant to start to correct the issue# you need to reset your bodyGsnatural programming and get back in tune $ith ho$ it is supposed to beoperating

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'hapter

Blood Sugar Signals

ignaling without moke ignals3ou probably already kno$ about calorie deficit overall ?taking in lesscalories than you burn@ is key for $eight loss# but you also need to look atthe important factors involved $ith $hether the fat cell is actuallyEreleasingF the stored fat to be burned as energy ?or is the body usingsome other fuel@

Hormones are the chemical messengers in the body that $ill tell our cells

$hat to do

The right hormones $ill tell the body to release the stored EenergyF in thefat cells !at cells are $aiting to be told $hat to do

There are #at 3toring4 +ormones too(t is also important to kno$ that there are also fat EstoringF hormones thatact in the opposite $ay to the ones that EreleaseF fats These hormones areresponsible for triggering the body to store Efuture energyF into the fat cells

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8se the riht com#ination to unlock and o%en u% thosefat cells

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ignals through our EnvironmentThe body triggers these hormones through many different stimuli like food#blood sugar monitoring# drinks# e%ercise# stress and sleep 8ven though $eneed to be in calorie deficit# it is also vital to have the hormones telling usto use fat for fuel# and not something else ?muscle $asting@

So depending on $hat hormones are saying to the fat cells# $ill determine$hether they should open the doors and let the stored fat out# or startstocking up for $inter and pile some more in

+ormones 9:9What are hormones you may ask4 Well they are simply chemicalmessengers in the body that $ill send signals from one cell toanother to get a certain action or response "ll these chemicals aresecreted by various organs/glands in the body# each $ith itGs o$n setof instructions to send out

Ince secreted# the hormones go through the blood to their targetcells ?that they $ere made to communicate $ith@ These cells havereceptors# that allo$ it to respond/react to a certain hormone and itGsspecific instructions

The $hole process is governed by a series $ithin the body offeedback loops that are monitoring hormone levels and otherfactors/stimulus (t is these feedback loops ?reports@ that $ill tell theendocrine system ?master controller@ $hat hormones it needs and$hen ?actions to take@

*t(s all a5out Regulating Bloo& ugar

The body needs glucose Heck the brain is the biggest glucose hog thereis in the body re>uiring most of it for use# even $hile you are sleepingHave too high or too lo$ blood sugar and bad things $ill happen

The body,s hormonal feedback look is really geared for prioritiing steady


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blood sugar levels This is important to remember $hen it comes to storingor burning fat

(t is in this e>uation that our body uses hormones to tell $hether to findmore fuel ?pull from fat cells@ or store e%cess glucose in those storage

tanks

" funny thing happens# $hen you eat to keep your blood sugar balancedand have calorie deficit# you are going to naturally start to lose $eight ?akaburn stored fat@

#at toring +ormoneThe blood sugar monitoring hormone that $e are going to focus on is

called EinsulinF

(nsulinGs =ob is to make sure that $e do not have too high blood sugar ?badfor our state of health@ and to transport glucose and other substances ?likeamino acids@ through the membranes and into our cells

(t can also be looked at as a fat storing hormone When the body detectshigh amounts of blood sugar/glucose# it $ill immediately elevate insulinproduction so it can start lo$ering the high blood sugar

Ince insulin is raised# it $ill start finding cells that $ill EreceiveF it,smessage to allo$ storing There are - places in $hich this can happen!irst you have the ElimitedF capacity of our muscles# and second you havethe EunlimitedF capacity of fat cells ?and their ability to make more cells@

So unless you are depleted of muscle glycogen and have a high insulinsensitivity environment ?$hich is usually right after a $orkout@# you aregoing to store more of that e%cess glucose into fat cells

%hat )ou Eat "attersJemember that a fat cell can either start EreleasingF fats to be burned as


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energy or start EstoringF more in the fat cell

Ho$ do you get a high blood sugar environment4 Well that is primarilycaused by $hat you eat# ho$ >uickly it breaks do$n ?digested@ intoglucose and is absorbed/released into the blood stream

8nd result is $hen you have high blood sugar# you $ill start to turn up thefat storing messengers ?insulin@ and turn do$n the fat releasingmessengers ?6H and glucagon to name a couple@

The fact that our body has several different hormones used to helpEreleaseF stored fat and only one to help EstoreF fat# should sho$ thepriority in the original design $as not to get e%cess amounts of fat storage

(nstead could it be that something has happened in the last hundred or soyears ?and continues@ that has dramatically upset our natural insulinsignaling system# to give us the ever increasing obesity rates of today4

/angers of 1hronically +igh *nsulinHyperinsulinemia ?chronically high insulin levels@ is probably the mostdangerous thing $e have to $orry about today

Jemember our cells have receptors to $hich the hormones communicate$ith No$ hereGs the dangerous part# those receptors can start to build upa resistance by constant EchronicF high levels of e%posure

That means as chronic high ?spikes@ levels of insulin are present# little bylittle the cell receptors start to become less responsive ?a state kno$ asinsulin resistance@ Kind of like ho$ you $ill start to lose your hearing ifconstantly e%posed to very high levels of noise

3our cells start to lose the ability to EhearF the hormone and takeinstructions to store glucose ?or other nutrients)$hich is not good@


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*nsulin an& Longevity;$ging(f you look at many of the tribes/people $ho tend to live long and healthyyou $ill see many things including some that smoke# drink# eat differentfoods and other social differences

Ho$ever you $ill most likely find one common link# very lo$ fasting insulinlevels ?high insulin sensitivity@ This could be an advantage of good insulinsensitivity through genetics# but mainly because those tribes/people haveno access to highly processed foods that break do$n easily in the bloodand raise blood sugar >uickly# like sugar based products

What happens $hen processed sugar based foods are introduced intothose cultures ?or people leave to go to more industrialied societies@# alltheir health advantages start to disappear 3ou then see increases in

obesity# heart disease# cancers and everything else most people are at riskfor

EThere are three ma=or centenarian studies going on around the$orld They are trying to find the variable that $ould confer longevityamong these people

They all have relatively lo$ insulin (nsulin is the commondenominator in everything (Gve =ust talked about They $ay to treatcardiovascular diseas and the $ay ( treated my stepfather# the $ay (treated the high risk cancer patient# and osteoporosis# high bloodpressure# the $ay to treat virtually all the soCcalled chronic diseasesof aging is to treat insulin itself

(nsulin resistance is the basis of all of the chronic diseases of aging#

because the disease itself is actually agingF

9ource: ;Insulin and it's -eta#olic (ffects

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-ptimiing the 7lucose "eta5olism is the Name of the 7ameSo if you $ant to lose $eight# burn stubborn fat# reduce risks of diseasesand increase your longevity factors you =ust need to focus on the mainfactorinsulin ?mainly reducing insulin resistance/increasing insulinsensitivity and having lo$ levels overall@

"lso kno$n as optimiing your glucose metabolism ?as remember# insulinis used to control high glucose levels@ This is $hy people $ho are diabetic?have a less than optimal glucose metabolism@ are at much higher risks forall diseases too

This is the key you need to understand :revent high insulin and improveyour sensitivity so less is actually needed?as you still need insulin to helptransport nutrients across cell membranes# you don,t $ant to get rid of

it=ust be more efficient@

"ll done through - $ays# $ith your eating and lifestyle choices


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'hapter 0

The Billion Dollar 1yth

%hat are )ou 7etting ol& on2The $eight loss/diet industry is the hottest one to be in no$adays Lookaround and you $ill see celebrities $riting books about it# ne$ pills fromsome special berry in &ganda or some other cray thing (t,s a billion dollarbusiness market and everyone $ants in on the action

With that comes across a lot of myths that have been passed do$n by$ord of mouth for so long# that it,s no$ thought of as proven science

What is $orse is $hen that myth fuels a $hole different market in $hichcompanies are getting rich off# and you are getting frustrated $ith

The "yth Reveale&"re you ready to hear the biggest myth/misconception that ( hear all thetime in mainstream media and from people $hen talking about ho$ to lose


>eo%le are ettin very rich in the weiht loss market$just make sure you are ettin scammed

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$eight4

3ou may not be ready for $hat ( am about to say ( $arned you

"sk many trainers# nutritionists# doctors# diet gurus or your over$eight

neighbor and they $ill probably all tell you the same line+

E3ou need to eat smaller and more fre>uent meals through out the day toincrease your metabolismF

+ow can o "any 8eople 5e %rong2(t,s usually the masses that are $rong in the first place (n fact# if this issuch a $ell kno$n fact# $hy aren,t $e all slim and fit from follo$ing it4

IK to be fair# there are plenty of people $ho can and do lose $eight byeating multiple times per day ?let,s say 2% a day as most EdietsF preach@(t,s true# but remember the * rulecalorie deficit

*(m not saying it /oesn(t %orkDon,t get confused $ith my message# as ( said above ( kno$ it EcanF $ork?because of calorie deficit@ to eat 2% a day Ho$everthe real >uestion is it

because those fre>uent smaller meals Emagically speed upF yourmetabolism to burn more fat The real ans$er is ENoF

Turn up the +eat1ost people call this thermogenesis# $here the body e%pels energy in theform of heat through $hat it has to do ?and in this case $e are talkingabout the energy of digestion@

But hereGs the fun sciency part# if you eat the same amount of food/caloriesin 2 meals)or . meals)isnGt that the same amount of digestive energyre>uired4


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(snGt *0;; calories still *0;; calories at the end of the day $hether you splitit 2 times or . times4

cience $grees''''No $&vantage to "ultiple "eals

EThe effects of differences in meal fre>uency on body $eight# body

composition# and energy e%penditure $ere studied in mildly foodCrestricted male rats Ine group received all of its food in -meals/day and the other received all of its food in *;C*- meals/dayThe t$o groups did not differ in food intake# body $eight# bodycomposition# food efficiency ?carcass energy gain per amount offood eaten@# or energy e%penditure at any time during the study (nconclusion# these results suggest that amount of food eaten# but notthe pattern $ith $hich it is ingested# has a ma=or influence on energybalance during mild food restrictionF 9ource: ;(ffects of meal

fre?uency on enery utili@ation in rats< 5ill A$ "nderson B$ in =

E1ore importantly# studies using $holeCbody calorimetry and doublyC


=o you like eatin mini meals all day lon....not me$ Ihave other thins to do

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labeled $ater to assess total - h energy e%penditure find nodifference bet$een nibbling and gorging !inally# $ith the e%ceptionof a single study# there is no evidence that $eight loss onhypoenergetic regimens is altered by meal fre>uency We conclude

that any effects of meal pattern on the regulation of body $eight arelikely to be mediated through effects on the food intake side of theenergy balance e>uationF 9ource: ;-eal fre?uency and enery#alance

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body $orks more efficiently and longCterm rather than reacting $ith themetabolism on a meal to meal basis ?remember those starvation diets thattake days/$eeks for the metabolism to ad=ust4@

ome "ay Nee& to nack all /ayThere are certain instances $here ( actually do think a person may need tosnack all day long# such as+

(f they are very active and need a higher calorie load ?such as people$ho have labor intensive =obs# athletes or those =ust looking to gainmore muscle@

(f they are susceptible to binge eating patterns ?remember that totalcalories matter for $eight loss# and shoving in an e%cess in onesitting is not going to $ork to your advantage@

What ( don,t suggest is shoveling food in your mouth mindlessly because

you think you need to for a faster metabolism# you are bored or are tooemotionally attached to needing food all the time

We have very unhealthy ?and far from our original design@ relationships$ith eating and food no$adays# and it sho$s in our health and $aistlines


=o you need all this to lose weiht Do....#ut it makesfor a reat industry in sellin to %eo%le thinkin they

need to eat all day lon

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'hapter 2

Ho$ Do 3ou Want to Live4

1omple< Eating isn(t for "e(,ve done and tried it all throughout my years Not only have ( e%perimentedon myself but ( have also seen $hat my clients have tried going through

The ans$er came do$n to this simple fact# if it $as too comple% or timeconsuming then people $ere not going to keep it up "ll it takes is one littlechange in a daily schedule and it can thro$ off most any detailed plan

The most dangerous part of any EdietF is $hen people abandon itand goback to the old destructive habits $ith less motivation than ever Successfor $eight loss boils do$n to calorie deficit and consistency (f you can,tsee yourself keeping it up# then don,t e%pect lasting results

$re )ou in a #oo& 8rison2Back in my younger days ( $ould carry around containers of food# shakes#


Findin real ha%%iness and satisfaction in the sim%lethins that #rin the most in return is how I strive to live

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bars and be obsessed daily $ith $hat ( $as eating and $hen the ne%t meal$as coming

(t,s almost like ( $as in a dae and not even seeing $hat $as going on inthe $orld around me ( $as caught up in my o$n $orld of food all day

every day

Not only that# it $as time consuming to be preparing meals ahead of timeand packing them up for a day at the office

( look back no$ and see a past life centered around eating and cooking allday every daya mental prison that ( never $ant to go back to as life isso much more

Emotional $ttachmentsWe as a society obsess over food to the point of it,s unhealthy Look at allthe food books# magaines# fast food stores# isles at the supermarket# ->uicky martsit,s like all $e $ere meant to do in life is eat

The eating 2% a day modern advice is not helping either We need to get abetter gro$ing a$areness of our food and eating# other$ise $e $ill pay theprice for it ?and many are right no$@

Eating shoul& 5e En=oya5le not tressfulJemember the old days of families sitting together around the dinnertable4 8n=oying meals for hours $hile people talked and laughed Jela%ingand deCstressing after a long day at the office

(s this really a snapshot of your life or are you running around trying tomake a meal in .; seconds or less only to have to run out the door to godo something else4

8ating shouldn,t be this much of a taskit should be an en=oyablee%perience and not something you should spend your life $orrying or


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stressing about either That stress may be doing more harm that you kno$

Time for a 1hange(,m made my o$n personal declaration years ago and maybe it,s time youdid too Here $as mine+

No more counting calories No more eating mindlessly No more emotional attachments No more $orrying about the ne%t meal No more >uick fi%es

What ( did say 38S to $as+ " simple and easy lifestyle Daily variety and fle%ibility in $hat ( ate No depriving myself of anything 8at $hen ( $ant to and listen to my body

3ou kno$ $hat happened( opened up my eyes and for the first timestarted to see the real truth ( =ust $iped the slate clean# forgot everythingthat people $ere saying on ho$ to eat and $ent back to the basicsThe basics of ho$ the human body $orks and $as designed to $orkonce( masted that# the results $ere easy and lasting


Ee are %assin down danerous eatin attachments to

kids who are startin to %ay the %rice for it

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'hapter 5

Some Stress is 6ood

!The doctor of the future will ive no medicine #ut willinterest his %atients in the care of the human frame$ indiet and in the cause and %revention of disease! Thomas (dison.

Life 6se& to Be 1hallenging8verything in nature $as meant to survive on some level ?especially ushumansassuming a plant is not reading this ebook@

We have builtCin protections such as the immune system and the ability torebuild and repair our o$n bodies ?think of a broken leg# a doctor puts it ina cast but the body does all the rest@

We have those protective responses do$n to the cellular level# as itGs ourcells that keep us alive We are either in a state of health or disease by thecondition of our cells ?are they being protected/repaired or are they beingattacked/diseased and being destroyed@

We $ere meant to be able to $ithstand tough times# stressfulcircumstances# periods of underCeating# hunting do$n $ild game# varyingenvironmental stressors and more

DonGt get me $rong# $e are very fortunate to be living in such a rela%edand protective environment# but the >uestion becomes)are $e payingfor that $ith our health4

mall tressors "ake 6s tronger( kno$ $hat people are thinking# stress is bad right4 Well there are - kindsof stress $e need to think about


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The first kind is a very shortCterm stress# and the second is more prolongedstress that is chronic and lasting for a longer period of time

ShortCterm/minor stress is actually good $hen $e think about our body# as$e $ere designed for challenges !or e%ample lifting $eights is a stress to

the muscle ?as it breaks do$n@# so $hen you go $orkout you get strongeras a response to it

With every period of mild catabolic stress ?cellular breakdo$n/attack@# ourbody generates a po$erful anabolic response ?cellular repair andrebuilding@

Ho$ever very high levels or longer lasting stress $ill lead to a poor healthstatus Too much breakdo$n and not enough recovery =ust take us in theopposite direction ?this is $hy stressing out at $ork all day long is not going

to be healthy@

Iur body# muscles# mind# cells all $ant to be Echallenged intermittentlyFand become stronger from it)other$ise they may get bored and =ust


9hort stress such as #rief intense e&ercise will %roduce%ositive results for #uildin muscle and #urnin fat$

however more is not always #etter

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deteriorate The old saying is trueF&se it or lose itF

3+ormesis4 is our Natural /esignJemember that our body is concerned about one thing No it,s not ho$

your football team is doing this year or $hat your business card title is Thebody $ants to survive and $hen presented $ith small stressors in yourenvironment# then it adapts for the better

This is $hat is kno$n as EhormesisF ?see graph above@ The body $illgenerate a positive response to become stronger $hen e%posed to EsmallFlevels of stress Ho$ever too much $ill =ust go in the opposite direction1ore is not better $hen it comes to stress on the body

The survival of all organisms depends upon their ability to overcomestressful conditions# an ability that involves adaptive changes in cells

and molecules !indings from studies of animal models and humanpopulations suggest that hormesis ?beneficial effects of lo$ levels ofstress@ is an effective means of protecting against many different


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diseases including diabetes# cardiovascular disease# cancers andneurodegenerative disordersF C 9ource:

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'hapter 7

The Benefits of 8ating Less

No "ore #east or #amineIne of the biggest stressors in life from long ago ?but not so much today@$as times of lo$ food

Jemember our ancestors had to hunt and gather their food to surviveThey didnGt go do$n to the local supermarket# they didnGt go to the -Chourconvenience store# and there $as no driveCthru for a burger 8ither theyhad food to eat# or they didnGt

There could have been times of poor hunting# bad crops# $eatherconditions that hurt the food supply or other factors that made their dailyfood intake vary This is $hat is kno$n as the Efeast or famineF living

model

!east O The hunt $as good# plenty of food to go around# eat plentiful


-en and women from lon ao didn't have access todrive thrus and e&travalue menus

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!amine O "ll food is lo$/used up# no$ time to hunt/gather and findmore)and this could go on for a $hile depending on theenvironmental conditions around it

$m * suggesting you go live in a cave an& hunt for foo&2No(,m not that nuts But $e must understand the simple fact that ourbodies $ere not designed to survive optimally by having food all the time

Iur bodies are primed to $ithstand periods of high and lo$ calorie intake#and through EhormesisF can become stronger from it !amine is a stress tothe body# so it must learn to protect itself for the ne%t time it could happen

If course $e are talking about the benefits of Eshort term intermittentF

stressorsnot prolonged or chronic ones

$nimals /on(t 7et #at an& ickLook at many animals in nature ?not pets around the house that adapt to$hat you give them@ and you $ill see the same thing# as they may not eat2 meals a day)yet they can still be plenty fast# lean# strong and neverdevelop many of the degenerative diseases that are more common inhumans ?cancers# heart disease# brain disorders# etc@

Not listening to our natural design $ill =ust lead our bodies to malfunctionand become sicker and more dysfunctional at the cellular level because ofit

The -nly >nown %ay to Live LongerScientists since the *9.;s have been doing e%periments on animals to find$ays to increase their lifespan So far the only one that has really ever$orked has been using a method of restricting calories ?other$ise kno$nas Ecalorie restrictionFor 'J for short@

By making groups eat about ;MP less calories than other test groups#


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researchers have been able to see remarkable increases in life span ?byup to 0;M in some species@

While there are no real longCterm human laboratory tests under$ay# youdon,t have to look far to some of the Elonger living culturesF and you $ill

surely NIT see an over indulgence in calories

Eating Less an& Being +ealthyIther benefits to 'J test groups that have been seen but are not limitedto+

Lo$ered 'holesterol Levels Lo$ered Blood :ressure Lo$ered !asting (nsulin ?better glucose metabolism@ Lo$ered Triglyceride Level Lo$ered Body 1ass

EThe impact of dietary factors on health and longevity is increasinglyappreciated The most prominent dietary factor that affects the riskof many different chronic diseases is energy intake CC e%cessivecalorie intake increases the risk Jeducing energy intake by

controlled caloric restriction or intermittent fasting increases lifespanand protects various tissues against disease# in part# by hormesismechanisms that increase cellular stress resistance Q9ource+E=ietary factors$ hormesis and health.

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sinusitis# periodontal disease@# autoimmune disorder ?rheumatoidarthritis@# osteoarthritis# symptoms due to 'NS inflammatory lesions?Tourette,s# 1eniere,s@ cardiac arrhythmias ?:'s# atrial fibrillation@#menopause related hot flashes We hypothesie that other many

conditions $ould be delayed# prevented or improved# including"lheimer,s# :arkinson,s# multiple sclerosis# brain in=ury due tothrombotic stroke arteriosclerosis# N(DD1# congestive heartfailure)(n addition to the health effects# this pattern of eating hasproven to be a good method of $eight control# and $e arecontinuing to study the process in con=unction $ith the N(HF CSource+ FThe effect on health of alternate day calorie restriction+eating less and more than needed on alternate days prolongs lifeFRohson BR 1ed Hypotheses -;;2R25?-@+-;9C** 8pub -;;2 1ar*;

We see that our health# longevity and body$eight can dramatically beaffected by our total calorie intake ?in a positive or negative manner)alldepending on ho$ much $e actually eat@

8%cess intake O increased disease risks# accelerated aging and more

body$eight

Less intake O decrease disease risks ?through increased protection@#longevity and less body$eight

This becomes more and more important as $e age and our naturalprocesses start to slo$ do$n Iur body $ill need all the additional help youcan provide if you $ant to get leaner and live longer

The /ownsi&e to 1alorie RestrictionWhile $e have learned that restricting our calories is a great $ay to behealthier and leanerthere is a do$n side to Ecalorie restrictionF


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'alorie restriction as defined ?eating ;C2;M less than normal every day@is not really so en=oyable and can have other negative effects such as lossof muscle mass# loss of performance# loss of e%cess $eight ?too skinny@and other $onderful ?note sarcasm@ things like that

'aloric restriction is a terrific $ay to lose $eight and get healthyRproblem is# it,s not much fun When rats live out their little ratty livescalorically restricted in their cages they seem to sho$ signs ofdepression and irritability :rimates do for sure (f primates don,t getenough cholesterol# they can actually become violent But# if you,re$illing to put up $ith a little irritability# hostility and depression# itmight be $orth cutting your calories by .; percent for the rest ofyour long# healthy miserable lifeFC 9ource: -ech "ein =ev. 2*anC12+1/:1+. (%u# 2) Act 13.

But there is $nother %aySo letGs be honest# most of us arenGt going to go the 'J route ( kno$ (Gmnot as ( donGt $ant to drop 0;lbs and be *;lbs soaking $et $hile moodyand cranky That $ould surely clear my social calender

But $hat if ( told you there is another $ay that allo$ed you to keep your


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muscle ?build more@ $hile losing fat# eat more calories# keep performancelevels high# keep insulin lo$# keep you more alert and happy# and $hile stillgiving the benefits of calorie restriction That my frien& is what we call3*#4'


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'hapter 9

The :o$er of (!

$ imple olution'ould it be this easy that one simple thing could bring so much in return4This could possibly be the most important thing you could do to improveyour health and $eight loss Jeady for the revelation+

8very no$ and thendon,t eat

3up# that is it in a nut shell ?$ith a bit more to it of course@ But $e call thisE(ntermittent !astingF or E(!F as it goes by in the scientific community(ntermittent periods of short term fasting can not only get your healthimproved# but also help to accelerate and break through your $eight loss

plateaus

The beauty and po$er of (! is in it,s simplicityand the main reason $hyso many resist the thought of it being the real ans$er But ask anyone $hohas tried it and you $ill see the same thing# a person $ho is happier and


Ehy can't we #e in reat sha%e to walk down the #each

all year lon...without some su%er com%licated%roram

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not looking back to their old misguided $ays

*# *mproves )our 7lucose "eta5olismJemember at the heart of everything is your body,s glucose metabolism

Ho$ it regulates blood sugar# energy storage ?fat@ and the hormonesinvolved

When your glucose metabolism is running efficiently ?lo$ fasting insulinlevels# lo$ insulin resistance@ you are healthier and in an optimal EfatburningF state

Ho$ever $hen your glucose metabolism is compromised ?high fastinginsulin and high insulin resistance@ you are in a state of decline ?more

inflammation and increased disease risks@ as $ell as in a Efat storingF state

&sing (! to improve your glucose metabolism is the easiest $ay to helplose fat# increase health and regulate your $eight for a lifetime

EDietary restriction has been sho$n to have several health benefitsincluding increased insulin sensitivity# stress resistance# reducedmorbidity# and increased life span The mechanism remainsunkno$n# but the need for a longCterm reduction in caloric intake toachieve these benefits has been assumed We report that $hen'05BL2 mice are maintained on an intermittent fasting ?alternateCday fasting@ dietaryCrestriction regimen their overall food intake is notdecreased and their body $eight is maintained Nevertheless#intermittent fasting resulted in beneficial effects that met ore%ceeded those of caloric restriction including reduced serumglucose and insulin levels and increased resistance of neurons in

the brain to e%citoto%ic stress (ntermittent fasting therefore hasbeneficial effects on glucose regulation and neuronal resistance toin=ury in these mice that are independent of caloric intakeF9ource: ;Intermittent fastin dissociates #eneficial effects of dietary


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restriction on lucose meta#olism and neuronal resistance to injuryfrom calorie intake.C a#oratory of Deurosciences$erontoloy Research Benter$ Dational Institute on "in

EThe importance of glucose handling efficiency for healthy aging canbe demonstrated by the fact that glucose levels in the blood#integrated over time# have been postulated to lead to high levels ofnonCenymatic glycation# a form of protein damage 'J/(! has beensho$n to specifically attenuate o%yradical production and damageand nonCenymatic glycationF 9ource: ;Baloric restriction andintermittent fastin: Two %otential diets for successful #rain ain. -attson$ and 9tuart -audsley

$nother +ormonal Benefit for #at BurningIne of the biggest antiCaging hormones ?and performance related insports@ that gets much press no$adays is 6ro$th Hormone ?6H@


(atin and e&ercisin the riht way can kee% you in ahormonal state for o%timal fat loss and muscle #uildin

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6ro$th Hormone is also a po$erful hormonal signal to the fat cells toEreleaseF the stored fat 3our body actually naturally releases 6ro$thHormone in peaks throughout the day ?the biggest peak in the first fe$hours of going to sleep@

Ho$ever as you get older# your gro$th hormone levels start to fall :eoplepay *;;; for treatments of 6H# but you can still find $ays to helpma%imie $hat your body can make right no$ through periods of (!

ESerum 6H concentrations are increased in fasted or malnourishedhuman sub=ects T$o days of fasting induced a 0Cfold increase in the-Ch endogenous 6H production rate 57 P/C *- vs .5* P/C 05micrograms/Lv ?Lv# liter of distribution volume@ or ;- P/C ;;.7 vs** P/C ;*2 mg/m- ?assuming a distribution volume of 59M body$eight@# : O ;;;;*U This enhanced 6H production rate $asaccounted for by -Cfold increases in the number of 6H secretorybursts per - h ?* P/C -. vs .- P/C -# : O ;;;;2@ and the massof 6H secreted per burst ?2. P/C *- vs ** P/C *2 micrograms/Lv# :O ;;;-@F 9ource:;"umented rowth hormone 5/ secretory#urst fre?uency and am%litude mediate enhanced 5 secretiondurin a twoday fast in normal men.< 5artman -$ Blin(ndocrinol -eta#. 1002 "%rC+44/:+)+*)

So during (!# you potentially have higher spikes of 6H and more often Thisin turn leads to more fat being released and burned ?o%idied@ every day

"aintain Lean "ass;"uscle

(n our $eight loss efforts $e are also NIT trying to $aste muscle in theprocess Why is this4 Well ho$ about the simple fact that $hen you freefats from storage they go to muscle to be burned

So muscles are really your fat burning factories No$ if you are $anting to


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get lean and stay that $ay for life# you $ill $ant to keep as many fatburning factories around as possible So maintaining ?or building@ leanmuscle is vital for long term $eight loss success ?through resistancee%ercise and nutrition@

The big negative thing $e sa$ $ith a 'J approach $as the loss of leanbody mass ?muscle@ But instead $hen using an (! approach# your bodyactually $ants to preserve the muscle There are different hormonalsignals that make an (! approach better than a 'J based one

E(n both protocols there is a marked increase in betaChydro%ybutyrate ?BHB@# $hich is a ketone derivative of fat metabolism TheBHB appears to have a plethora of functions that are only no$ beinge%plored# but it appears ketosis is not the monster it has beenportrayed as Ketosis has been sho$n to prevent muscle $astingeven in hypocaloric conditions and appears to be a preferred statefor muscle accretion as $ell (n a specific study# (! conferred agreater neuroprotective effect than 'J"N against a chemical irritant$hich mimics the o%idative stressors thought to induce "lheimerGsand :arkinsonGs The (! protocol produced markedly higher levels ofBHB that in other studies has proven to be a po$erful agent inpreventing lesions under to%ic stressors (t is important to note thatthese protocols induce markedly increased levels of ketone bodiesdespite the fact the e%perimental animals are fed a very lo$ >uality#high carbohydrate diet "ccording to most nutritionists# this isimpossible# much like gaining muscle $hile on a hypocaloric dietF9ource: ;Intermittent Fastin: 5ealth$ onevity H >erformanceerformance -enu ournal of Dutrition and "thletic (&cellenceCIssue *C uly 2) #y Ro## Eolf.

The 8roof is in the Results!or those of us that use (! ?and have been for a long time@ $e are proving


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the mainstream ideas on $eight loss ?and building muscle@ all $rongWhile there is al$ays more than one $ay to get results# for myself (,drather stick $ith the easiest one $ith the most health benefits too

(! seems to be the hands do$n $inner


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'hapter *;

Starvation and 1etabolism

The %or& 3#asting4 is Not that cary!irst letGs =ust take a >uick step back and talk about the $ord that EscaresFeveryone out there)FfastingF (Gve heard it so many times before# seen thee%pressions in peopleGs faces $hen ( mention the EfF $ord ?gasp@)fastingthat is

The typical reaction ( get is people =ust rant off the same responses?$ithout even trying to listen to $hat ( may have to say@ such as EIh ( donGt

$ant to starve myselfF or Ethat $ill crash your metabolismF ?$hich $e haveseen is a bunch of BS already@ and so many other things

(,m going to clear this up once and for all and give you the honest ans$ers

)ou $lrea&y #ast every ingle /ayWell maybe this $ill help# you are already doing fasting every time you goto sleep 3ep thatGs right ?unless you $ake and eat every . hours duringthe night that is$hich most of us are not@

!rom the time you eat dinner# go to bed and $ake up and eat again)youhave been fasting So no$ $e are =ust going to e%plore using EintermittentFtimes to keep the fast going for additional benefits ?and a simple eatinglifestyle that still allo$s you to lose $eight and build muscle@

#asting is 8art of Nature(s /esign!asting in nature is nothing ne$# it has been around for millions of years(tGs not something that ( have invented nor anyone else =ust discovered

!asting has been a natural $ay to heal/protect designed into our DN""nimals fast $hen they are sick# babies don,t $ant to eat $hen they are


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sick)the body =ust doesnGt $ant food $hen it kno$s it has other $ork todo in repairing and healing itself

:eriods of fasting are the bodyGs $ay of being able to help increase thehealth of itGs o$n digestive system# clean up $aste and reduce to%ins# helpcellular repair# and many other important functions for optimal health

Jemember that monitoring the blood sugar is priority * for the body on asurvival level So if the body $ants to heal itself it has to improve thatglucose metabolism (mproving the glucose metabolism $ill in turn leada$ay from a fat EstoringF and more of a fat EburningF environment

3-h my 7oo&ness'''* /on(t %ant to tarve "yself4Let,s get this out of the $ay right no$ (! is NIT starving yourself if youkeep the fasting EintermittentF and EshortF# and eat enough calories

other$ise ?nonC(! days@

1ost people don,t kno$ $hat starvation really is Want a real glimpse4 6oto a starving .rd$orld country and see it first hand Then maybe $e can


9lee%in for lon hours is natural and essential$ as youdon't et u% to eat every 3 hours durin the niht

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realie missing a meal here and there is not the same thing

Starving yourself is eating so lo$ in calories/nutrients that your body startsto break do$n and health declines because of it 3ou can starve eating 2%a day too if the calories are minimal (t has nothing to do $ith the fre>uency

of ho$ often you eat# =ust the overall summation of calorie load over longerperiods of time ?days# $eeks@

So ask yourself# are you really afraid of starvationor are you =ust somentally attached to food that it hurts to even think about taking a breakfrom it once in a $hile ?$hich may be the most important thing you need todo@

3But *(ll low /own "y "eta5olism!4Lets not forget the myth about eating more often and a faster metabolism(t,s still about total calorie intake# not fre>uency of meals :lus the body$orks on a long term schedule of days/$eeksnot hour by hour $hen itcomes to metabolic function

"s long as you don,t do e%cessive (! and still eat enough# you $ill be fineand some even notice a bit more metabolic boost too

The E>uick metabolismF line is =ust mainstream hype that helps to sell morebooks# magaines# and get attention in the ne$s "ll hype# but reallylacking any true $isdom into our natural design

*t(s )our 1hoice %hat to /o Ne

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'hapter **

The (! Lifestyle

*s Eating $ll /ay +ar&er to 1ontrol Total 1alories2(f ( gave you all day to eat from the time you $oke up till $hen you $ent tobed# chances are you $ill eat a combination of meals and snacks all daylong ?like most people@

This is $here the hidden damage of the EsnackingF mentality that mostEdietsF push can come in "ll those little calories DI add up

:retty soon after a $hole day of EsnackingF ?and the increased hunger thatcomes from snacking on processed foods/snacks@ you have taken in $aytoo many calories and given all the $rong hormonal responses

&nless you have total control and kno$ e%act calories ?$hich is very timeconsuming and complicated@ this can easily happen Sometimes all it takesis one little snack or flavored coffee drink that can put your calorie totalover for the day and keep you from burning more fat than you are storing

The IF Revolution )1 www.theiflife.com

(verythin you %ut in your #ody food or drink/ countsand adds u%...es%ecially some of those fancy drinks that

can add an e&tra 3) calories in

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1on&ense& Eating %in&ows "ake 1alorie 1ontrol EasySo# ho$ do $e combat these tendencies and take back control4 Simple#

=ust condense do$n the eating $indo$ and only eat bet$een certainhours

No eating outside the $indo$# period (t $ill set simple limits on ho$ muchtime you have to take in calories# help control your calorie intake and notlet any of those Elate nightF snacks sneak into your calorie total for that day

(t $ill also help you to make better choices $ith $hole foods at meal time?and not sugary snacks@ for daily improved insulin management

1alories "atter over Longer 8erio&s, Not +ours

HereGs a little secret about calories too# it doesnGt really urgently matter$hat you eat per meal or even per day (tGs the longCterm calorie load effectover days/$eeks that determines ho$ $e much $e really burn and storeas fat in the long run

So $hat does that mean4 (t means trying to have e%act calorie mealsproportioned out 2% a day and the same calorie intake daily is a verycomplicated/confusing $ay ?but it makes for a great industry in selling stuffas people stay confused@


=o you want to s%end every day focused on measurinfood and %ortions$ or do you just want to #e free to eat

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Ho$ about $e =ust focus on the bigger picture and kno$ that high caloriedays can be offset $ith lo$ calorie days Ho$ about instead $e see that byselecting some days to be lo$er in calories $e can have more fle%ibility onthe other days and ho$ $e eat

The *# Lifestyle( have seen and helped many people over the last fe$ years transition intousing (! in their life# and help get them the results they $ere after ?plus amore en=oyable $ay to go about it@

1ost all that go the (! route# usually never look back to the old $ays ofeating again (! is not some miracle diet or >uick $eight loss program# it

=ust helps you succeed at getting lasting results by using the body in the

$ay it $as meant to survive ?feastCfamine model@

!rom this point on# the rules and ho$ you apply them are up to you ( $illgive you simple guidelines and e%amples# but the best part is there is noone right $ay to use (!

8ach individual person may come up $ith an (! plan that meets theirspecific lifestyle needs and en=oyment level The difference is no$ youhave total control to make your lifestyle $hat it really should be

8ick )our *# %in&ow;8lanThe fle%ibility of (! ?(ntermittent !asting@ allo$s you to make a specific$indo$ that $orks for you What you do is pick from a variety of EfastingF$indo$s and repeat on an EintermittentF basis That is (!

The fasting $indo$ =ust means ho$ long since your last meal you $ait untilyou eat again So if your last meal $as 5pm on Tues# and you are going tofast for *7 hours then you $ould eat the ne%t day at *pm

To keep this easy to understand# ( $ill also break do$n (! into E(ntermittent!eedingF $indo$s as $ell !eeding $indo$s are =ust the calorie $indo$


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hours on an (! day to eat bet$eenTwo "ain Types of *# $pproaches

Daily (! C !ast bet$een *2C*7 hours O !eed for 2C7 hours/(! day?such as eating bet$een lunch and dinner hours only@

Weekly (! C !ast up to - hours O !eed for -C. hours/(! day?usually =ust one main meal such as dinner@

/aily *#This is $here people are using E!astingF $indo$s of *2C*7 hours morefre>uently# $hich also corresponds to a E!eedingF $indo$ for 2C7 hours!or e%ample# eating bet$een noon and 2pm on a certain day is a 2 hour

EfeedingF $indo$

8ven though the $ord EdailyF is used for the description# it does not mean itshould be used every single day While many do en=oy using it more thanothers# you can implement these days as needed .%%0% a $eek

The most important factor is being able to listen to your body and makesure you are still eating enough calories over time and getting the resultsyou are after ?$ithout negatively effecting the metabolic environment@

%eekly *#This is $here people are using the longer E!astingF $indo$ of up to-hours (t is important to note that a - hour fast is NIT skipping a $holeday of eating# =ust going - hours bet$een meals So for e%ample if youate dinner at 2pm on 1on# then -hours later is 2pm Tuesnot $aiting tillWed

8asiest $ay to think about it is =ust to have dinner only on your (! dayBecause these are longer fasts# these are done more infre>uently such as*C-% a $eek ?compared to a more fre>uent daily (! $ith larger eating$indo$s@


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"aking )our own *# sche&uleThe - (! plans above give you the ultimate fle%ibility in creating a lifestylethat can $ork for you (! is NIT a set diet plan# but =ust a tool for you touse ho$ever it $orks for you

3ou may start $ith a more daily (! strategythen move to more $eekly (!#or find a combination of both that you en=oy The main thing is the po$erand control that you no$ have

1ake (! $ork for you and more importantly kno$ $hen it is $orkingandkno$ $hen it may be time to take a day off or change things up because itis not $orking

*# %arnings an& 1autionsWhile a great tool in helping you to achieve results for $eight loss andhealth# like anything if done the $rong $ay can also have negative effects

Some of those can include+

Iveruse can possibly lose muscle/lo$er metabolism if calories aretoo lo$ for too long ?not $hat you $ant if your * goal is $eight loss@

The IF Revolution )) www.theiflife.com

IF is like the 9wiss armyknife of !=iets! althouh notreally a diet/. -any ways to use it$ and each %erson

may re?uireJfind success with a different toolJa%%roach.

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'an increase an%iety# depression or other emotional disordersespecially if used too often# under stressful conditions or $ithstimulants like coffee ?risks increase $ith history of any conditions@

(f you are using (! to =ust give yourself a pass to end up EbingeFeating on e%cess calories from =unk foods# then it $on,t $ork This is$hat ( like to call E(!I'F ?(! on 'rap@ (!I' does NIT $ork nor is ithealthy

"lso it is important to remember that the (! protocols discussed here dohave you eating every day# not skipping a $hole day or going e%tendeddays $ithout food

=isclaimer: IF is meant for healthy individuals. If you have or do currentlye&%erience any disease sym%toms$ medical conditions$ are on medications$mentalJemotional disorders$ or %ast eatin disordersKmake sure you are doineverythin under the uidance of a %rofessional %hysician. 8se at your own risk.

If you notice any side effects sto% immediately and consult a %rofessional%hysician.

The IF Revolution )* www.theiflife.com

Remem#er my sim%le rule....IFAB IF on Bra%%y foods/is DAT oin to work nor is it healthy

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'hapter *-

Stress !ree and Simple Living

;The scientific truth may #e %ut ?uite #rieflyC eatmoderately$ havin an ordinary mi&ed diet$ and don'tworry

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*t.s o Easy to /o!Why $ould ( ever $ant something complicated back into my life $hen thesimple ans$er $orks4 That sums it all up

No 1alorie 1ounting $gain"t this point ( kno$ ho$ many calories roughly ( need to take in and if ( ameating healthy foods any$ays# getting too many is not really an issue (nreality calories are not even such a daily task# as they can average outover several days

So even high calorie days can be counteracted by lo$er calorie ones?especially $hen using (!@

*ts #le

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retain and build muscle Jemember this is not starving yourself# itGs aboutoptimiing your fat burning system ?glucose metabolism@# organ health#digestive tract and food utiliation

When it comes full circle you have a better functioning machine ?your

body@ that $ill burn fat and build lean muscle

No more -5sessive 1ompulsive %orrying or #oo& $&&ictions( did the 2 meals a day# cooking all $eekend# packaging up meals to carry$ith me# and then ( asked myself Eis this any $ay to liveF4 :lus it $asnGtrealistic that this $as something ( $ould do or en=oy for the rest of my life#so there had to be a better $ay to be healthy

No$ my happiness is not tied to constant food intake and ( can get on $ithall that life has to offer

*t.s aves "e "oney!8ven though ( still eat plenty of food# ( still tend to spend less overall :lustake into consideration most people are usually not cooking at home allday# so they spend more money buying their multiple meals/bars/shakes

With a cleaned up digestive system and improved nutrient absorption andutiliation# it seems ( also re>uire less calories to maintain body$eight "llin all# saves me money

"ore "ental 1larity an& 1oncentrationThis $as the biggest ?pleasant@ surprise that ( noticed all day long ( hadmore energy# more mental clarity# more creativity# more focus and =ust abetter mood all day long

'ompare that to $hen ( used to eat a huge breakfast ?or lunch@ and $asgroggy# had more brain fog# and felt like falling asleep hours later


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(t,s no $onder most offices are full of $alking ombies bet$een *;am and-pm all looking for the ne%t shot of energy from the coffee machine Timeto break that cycle and have natural energy that lasts

8erformance levels are still +igh ?if not +igher@( $ouldnGt have kept doing (! if ( had seen that the things ( loved to do $erenegatively affected Hence ( can still play sports# e%ercise# $ork and feelgreat doing it

(n fact ( en=oy doing some of my $orkouts and activity in a fasted state

* Believe in Responsi5ility for my own +ealth

( am not $aiting around for science to say they have cured all diseases ?asthat day may not ever come in my lifetime@ ( am taking full responsibilityfor my health right no$ and doing $hat ( believe is best for reducingdisease risks Health is my daily plan# and (! is one of my $eapons

The studies about eating less and (! sho$ that they can+

Jeduce risks for degenerative diseases Jeduce o%idative stress and inflammation factors (ncrease protection against neuroCdegenerative ?brain@ diseases (ncrease cardioCprotective ?heart@ factors (mprove insulin sensitivity and glucose metabolism (ncrease pulmonary function ?lung@

* Now #eel 9::< +ealthier an& )oungerWhen ( hit .; a $hile back# it seemed like the $arranty ended on my body1y knees started to hurt more# e%perienced more =oin pain and s$elling

?especially after playing hockey@

( $as sluggish# tired# not focusing and something =ust didnGt add up ( admit#( didnGt eat so healthy all the time)as ( $as more concerned about eatinglots of food# 2% a day $hich meant more bars# shakes and sugar

The IF Revolution * www.theiflife.com

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No$ after years of playing around and adopting (! ?and s$itching to eatingmore real foods@ ( no$ feel *;;% better# no longer have knee pain# canrecover >uicker from e%ercise# lost $eight ?fat@# got rid of the bloating in mygut# have more mental focus and clarity daily and =ust no$ en=oy life more

( am probably much healthier at .5 on a cellular level than ( $as at .; This=ust feels natural to give my body time off from eating to take care of itself#as ( donGt believe $e $ere built to =ust live our lives around eating

The IF Revolution *1 www.theiflife.com

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'hapter *.

(! !"

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Q0 A%hat kin& of foo&s &o * eat2A$0 The 5est part is that is completely up to you!Here is $hy mostpeople hate and can,t stay on diets# they are too restrictive and mentallystressful Well that issue is gone forever $ith (!

:eople have cravings and likes of certain foods even if they may not be*;;M ideal That is =ust reality (t is also one of the many reasons ( $antedno part in a restrictive eating plan ( en=oy on occasion a pia# beer or icecream# but ( also don,t over indulge either ?remember that (!I' does not$ork@

But a funny thing happens as you start to get healthier $ith (! and listen toyour body more 3our cravings $ill most likely change also to more naturalhealthy food options ?as ( no$ crave the taste of eggs and natural spices#

not processed sugars@

The body can actual help you kno$ ho$ to get back on trackif you areable to listen to it So the choice $ill be yours# and you $ill not feeldeprived $ith a fle%ible eating approach like (! This $ill keep you on trackfor lasting results year after year

Q0 A*s *# for anyone2A

$0 *n short'''')es!The great thing is that (! is a AtoolA to use in a lifestyleand not =ust a strict set diet plan 3ou can modify# change up# altervariables and do $hatever it takes to get you results

( am confident that there is an (! lifestyle approach for each and everyperson out there ?even if you =ust do (! *% a $eek there is benefit to it@

"gain ( am not a doctor# so if you do decide to try (! proceed at your o$nrisk# start slo$ and first check $ith your physician if you have any medicalissues that may be negatively affected $ith an (! approach

Q0 A1an * get rippe& a5s using *#2A


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$0 ure''''why not2Let me make it simple for you# everyone has a si%pack# but you are not going to see it under a layer of fat Spot reductione%ercise is not the solution# eating and e%ercising to lose $eight the right$ay is

So if you are spending hours doing ab $orkouts# then you may $ant tokeep this little motto in your head+ A"bs are made in the kitchenA This isbecause the ma=ority# up$ards of 7;M# of fat loss comes from ho$ and$hat you eatnot solely ho$ often you $orkout

Ince you start to get lo$er in bodyfat of course there are more tricks tohelp accelerate the more EstubbornF fat loss (ntervals# fasted $orkouts#and (! carb/cal cycling are =ust a fe$ things that clients have used to getleaner'

Q0 A+ow fast can * lose weight2A$0 The real uestion shoul& 5e Ahow long can you keep it off2AJemember all those Acrash dietsA $e talked about earlier4 Well anyonecan do that# but $hat happensthe body slo$s do$n its metabolism# the$eight loss plateaus# the person gives up on the AdietA# the $eight packsback on and no$ the metabolism is in $orse shape than before the dietever started

With (! even though you may see accelerated $eight loss in the beginningit should still be a slo$ and consistent ongoing process ?$hich also makesit more lasting@ Jealistically people could be looking at *C-lbs of consistent$eight ?fat@ loss to happen per $eek

So don,t go for the >uick fi% ?companies make a killing selling to this marketthough@ "s the people ( see saying A( need to drop -;C.;lbs >uickA are thesame people $ho skip from diet to diet $ithout any lasting success

(nstead go for a simple lifestyle approach that $orks and get results for life


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Wrap &p

( hope you have en=oyed this ebook on the (! Life Jevolution (t is mybelief that using (! could be the easiest $ay to not only lose $eight# but

also gain back control over food choices and finally be free from all thoseEdietsF once and for all

When in doubt# start slo$ and remember to make (! $ork for you ( hopeyou find lasting success ?and en=oyment@ in using (! like myself and manyothers have

3our !riend in Health#

"ike -(/onnell, B, 18T

8 Because ( $rote this ebook to help spread the $ord about (!# feel freeto either pass along this 8/#to your family/friends/co$orkers 3ou havemy permission to share this information here $ith anyone you like

88'( $ill also be sending out up&ates on *# tips;research;information

through the (! life site (f you already entered your email to receive this:D! then there is nothing more you need to do

(f you received this email from a friend# then you are welcome to enteryour email at www'theiflife'comto keep up&ate&on all things (! ?forhealth and $eight loss@ as $ell

888 3ou can also follo$ me on !acebook here$ith my daily attempt at

$it# humor and insight
http://www.theiflife.com/http://www.facebook.com/MikeOD1http://www.theiflife.com/http://www.facebook.com/MikeOD1

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