The power of paleo for extended fasts.

I’ve been feeling a little itchy in the throat lately.

In an effort to ramp up my immune system and hopefully stop myself from getting sick, I’m pulling off an extended fast today.

Why would I do such a thing?

I already told you about the benefits of fasting [here]. It goes well beyond simple calorie restriction or fat loss, and extends into hormone ssecretion and immune system effects! Many studies even show it has beneficial effects during cancer treatment, resulting in higher cure rates.

So far I can tell you it’s going very well. My last meal was 6:00 PM last night. I haven’t consumed anything today except 2 cups of black tea. It’s now 1:00 PM. I have not felt one hunger pang all day. I could easily eat, but I don’t need to.

I’ll probably carry this all the way out to 5:00 PM, without thinking twice.

All thanks to my regular high fat, nutrient dense diet.

I don’t feel tired. I don’t feel fatigued. I actually feel very normal and “balanced”. No mood swings or anything. I’m on a nice even keel. And very clear of mind.

It’s all about nutrient density!

Get Stoneage!


How I eat and move on a typical day

I received this special e-mail request from a reader.

They wanted to see my typical menu (breakfast, lunch, dinner) and if I ever fast, or when. Of course, I’m happy to oblige.

Keep in mind, this routine is what I’ve customized for my own goals, which is to lose a few body-fat percentage points, and put on some lean mass.

Every day I wake up and eat nothing until noon roughly. I typically make my way to work early in the morning, grabbing coffee on the way. I’ll have plenty of water too. Not sure why, but it helps me wake up when I have plenty of ice cold water.

Usually around noon I start to get a bit hungry.

Most often if the weather allows, I’ll use my lunch hour to take a leisurely stroll around my beautiful downtown area, and more than likely grab another coffee (I really like coffee). My walk also allows me to get some much needed sunshine.

After my walk I make sure I have enough time to heat up my first meal, which I usually prepared the night before. (Leftovers are my best friend).

Today I ate 2 half racks (not entirely half racks, they weren’t that big really) of grass-fed spare ribs that I cooked up last night. They were dry rubbed with cajun seasoning, wrapped in foil, and cooked in the oven for 2 hours roughly. I paired this with some microwaved summer squash and butter, and finished with some grass-fed full-fat yogurt. Oh yah, and a baby spinach salad with dried cranberries and walnuts, too. I also had a small piece of 85% dark chocolate today.

Fish is always an option if I cooked it for dinner the previous night. I’m also partial to sardines and other canned fishes.

So far today (as of 4pm) I haven’t eaten anything else.

If this were a rest day, I would fast until dinner, which is uaually around 7pm.

But since I’m working out today, I’m actually going to go eat something in a few minutes. I have a grass-fed burger patty waiting for me, and another cup of grass-fed yogurt. That should do just fine.

I’m going to hit the gym at about 6pm

I will lift heavy and hard for about 30 – 45 minutes. I’m lifting to failure, and I’m doing a lower rep routine right now for fat loss and muscle gains. Check out the “tools” section of the site (under “references”) for the workout-logs I’m using.

After the gym I have a protein shake. Once I get home, I have 2 veal rib chops I want to grill up. They have been marinating in olive oil and spices for 2 days. I’ll probably also bake up some spicy spiced french fries in olive oil. Those are one of my favorite post-workout dinner side dishes. I’ll make some steamed broccoli too. Boy this is making me hungry!

I always make sure to get at least 8 hours of sleep per night. It’s the best way to manage stress and let your body heal itself after a brutal lifting session.

On rest weekdays, I usually only eat twice.

Since I don’t go to the gym on these days, I don’t get as hungry. So I eat my first meal at noon or 1pm, then again around 7pm. These are good size meals that keep me from getting hungry most of the day.

Last week I had a bunch of grass-fed liver cooked up. I’ll tell you what, that is one of the most sating meals you will ever eat. I was not hungry and didn’t even think about food all day, and almost forgot to eat dinner! That’s after eating 6 ounces of liver roughly.

On weekends I usually sleep in

I’ll wake up around 1 or 2, and eat a bunch of pastured eggs and bacon, and sometimes include macadamia nuts. If I have oranges or apples, I’ll have one of those, too. We get this really awesome thick cut local patured bacon. It’s literally at least 1/4″ thick, and cooks up real nice! Later in the day I’ll have whatever leftovers are kicking around, and make sure I get plenty of veggies.

Most Sundays I wake up, drink some water and coffee, then go to the gym and do some high intensity interval training. This really gets you worn out. So I come home and nap. Once I wake up I eat. Usually leftovers, or eggs and bacon if nothing else is around. I’ll usually include a protien shake with some berries blended in. It’s super tasty!

I don’t supplement for vitamins. The only thing I regularly use for that purpose is Green Pasture butter oil capsules, and that’s only because i don’t always have liver cooked up. The best part about eating Paleo is you should never need to supplement for health reasons. As long as you are eating lots of healthy animals, and veggies too, you should be getting all the nutrients you need.

So there you go, my typical daily diet and fasting routine.

Right now my schedule has me lifting weights every monday-wednesday-friday, and doing HIIT on Sundays. All other days are rest days. I make sure to walk and stay active on all days, because being sedentary is just bad news. I keep myself busy with projects, like woking on my car, playing in a band, or just enjoying the outdoors.

As you can see, my fasts usually last from dinner (8pm) to my first meal (noon). That’s at least a 16 hour fast every day. Keeping a range between 14 and 16 hours is good. IF has a lot of health benefits, so it’s good to do it every once in a while.

Fasting is not for everyone. If you are really overweight or you have metabolic issues, it may be best to just keep the carbs low for a while, and wait until your body resets itself. For healthy individuals, fasting is a very powerful tool for losing stubborn fat, increasing health and longevity, and basically feeling great!

Keep it caveman!


Meal timing for stubborn fat loss. Intermittent Fasting.

Intermittent fasting seems to offer many of the same benefits as calorie restriction, including increased longevity, neuroprotection, increased insulin sensitivity, autophagy, resistance to stress, and some great effects on hormone secretion and mental clarity. Not to mention IF has some benefits that exceed those of simple calorie restriction!

(I can tell you from personal experience the mental clarity and hormone thing works!)

Unfortunately, not all of us want to worry about counting calories. It tends to be tedious and really counterproductive in the world of muscle gains. It’s also pretty stressful and can drive you bonkers, leading to cheating and bingeing, and just plain failure.

Intermittent fasting is the best of both worlds. It allows you to reap all the same benefits of calorie restriction practices, while still allowing an 8 hour window for good eating.

The easiest way to do it is by following the Paleo framework, and eating only animals, vegetables, and some fruit. By following the Paleo diet, our hormones will be more able to keep us from getting hungry during the fast, and our body will be trained to burn fat for energy when we are not eating! That’s exactly what we want!

By eating a Paleo diet rich in animal fats, our hunger signals are greatly sated, and we just don’t get hungry, unless we are truly hungry! And we are only hungry when nutrients are needed by our bodies (not just because of a sugar craving or because our blood sugar is low). It is pretty easy, see? Our caloric intake pretty much self-regulates once neolithic food toxins are no longer being ingested.

Fasted training also results in improved protein synthesis, better metabolic adaptations, and a higher anabolic response to post-workout meals!

Fasted training also blunts glycogen depletion during workout, meaning more fat is used instead!

So, once you’ve reprogrammed your genes and hormones using the Paleo framework, IF becomes effortless! And that stubborn fat loss plateau should be easy to break.

How do I do it?

  • Eat 2 or 3 large meals inside an 8 hour window. Usually between noon and 8pm.
  • Make sure adequate protein takes priority to preserve muscle mass.
  • Within the 8 hour window, only eat when truly hungry, don’t snack unless you are hungry, and don’t eat any calories outside the 8 hour window. Coffee in the morning is an ok exception (very little cream. NO SUGAR).
  • Train fasted. That means if you hit the gym at 6pm, make sure your most recent meal was at least 3 hours prior at 3pm. This should ensure you are fasted enough to reap the benefits.
  • Eat a large post-workout meal. This will be your last meal until noon the next day, so make it count!
  • On rest days, eat less than you normally would. I usually consume only 2 large meals. (It’s easier if you sleep in 😉 )

Here is a good guide to get you started, basically a nice explanation and a few protocols for different meal timing strategies.

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them.