The Intermittent Fasting Challenge is ALMOST HERE!!! I'm so excited to go through the next 3 weeks with you! After my holiday yesterday, I'm personally ready to get back on track with my health and wellness dreams! If you haven't signed up yet, it's not too late! Head over HERE for all the deets on what the Challenge is, what people have to say about the Program, and how to get started!
Today, I'm answering ALL the questions about the Challenge and the Intermittent Fasting Program! Don't see your question? Feel free to email or DM me on Instagram and I'm happy to chat it out with you! :)
Get ready to feel energized, strong, clear minded, and AMAZING!
Are there options to adjust the Program to fit my goals?
YES! There's a section within the Program that explains how you can adjust the plan to focus on gut health, weight loss, increased muscle mass, or improved general health and wellness!
Can I workout while on the Program?
ABSOLUTELY!! In fact, Intermittent Fasting is great to use while working out! Studies show that Intermittent Fasting increases your body's production of growth hormone which aids in fat burning and lean muscle formation! ANDDD the Challenge Program includes a 3 week workout plan to directly correspond with your 3 week meal plan so that you get the most out of your IF experience!
Coffee gives me acid reflux. What should I do?
Try using Purity Coffee (you can find it HERE). It's free of the mold and mold-toxins that are typically associated with the negative side effects of coffee! You can also use my code "autumn" at checkout to get 50% off your first order! Read more about coffee and mold-toxins HERE.
What if I can't workout during the ideal window time?
In the Program and HERE, I discuss the best time to workout while utilizing Intermittent Fasting. However, if you can't workout during that time, then no worries! Just pick a time that you know you can be consistent with and stick to that!
I won't be able to eat until more than 2 hours after my workout has ended - is this okay?
Yes! Due to the increased growth hormone levels from fasting, your muscles are protected from breakdown. You can begin to eat when your window starts! Make sure to pay attention to how your body feels as well. Hydration during your fasting window is especially important!
Are there vegan/vegetarian options?
The Program is extremely flexible and provides options for vegan/vegetarian meals!
Is the Program gluten-free?
The Program is 100% gluten-free!
Does the Program count macros or calories?
If you've followed me for a while, then you know that I don't believe in counting calories - mostly because it doesn't work, it's tedious, and it isn't sustainable (you can read more about that HERE). The Ultimate 21 Day Intermittent Fasting Program is specifically designed using nutrient timing, whole foods, hormone balance, and (of course) intermittent fasting to help you achieve gut health, weight loss, muscle toning, and overall wellness!
Can I drink alcohol while on the Program?
Oh yeah! I discuss healthy options and the best time to have alcohol in the Program!
Is the Program useful for both men and women?
This is a BIG yes! Both men and women can benefit from the healing powers of allowing your gut to rest (I highly recommend you watch THIS video with my explanation of the science!). I also review modifications that men and women can make to Intermittent Fasting within the Program to better fit their needs!
What if I'm training for a half marathon/marathon/triathlon?
Ok I'm about to get science-y with this one, so brace yourself!! :) Short answer: if you are at the beginning of your training, then using intermittent fasting can actually help to prevent hitting the wall during race day as long as you have trained while using Intermittent Fasting. Endurance runners cells are notoriously not great at utilizing fat as fuel. This means you're solely relying on muscle glycogen which has a very small amount of energy compared to adipose (fat) tissue. "Hitting the wall" is a result of your body running out of muscle glycogen energy. By learning how to tap into fat stores for energy by using Intermittent Fasting and proper nutrient timing, you can avoid ever "hitting the wall". However, if your race is a few weeks out, I recommend sticking to your normal training protocol. This may not be enough time for your body to adapt to using fat as fuel.
Can I do the Program while pregnant/breastfeeding?
This is a question for your OBGYN. Only they know your health history intimately enough to help you make that decision. However, one thing to note - intermittent fasting is not a calorie restriction diet. You still eat the required nutrients needed for pregnancy/breastfeeding. I recommend you have your doc watch THIS video to gain more information.
I'm trying to get pregnant soon - can I still do the Program?
Intermittent Fasting has been found in numerous human studies (like THIS one) to have no effect on women's hormones related to fertility. It also helps to decrease fasting blood glucose levels which is important when trying to get pregnant and having a healthy baby. However, it's always important to have an open conversation with your doc regarding any changes you make to your lifestyle.
I'm unsure if I will be able to go without eating. Can I do the Program?
As your body gets more metabolically fit, it gets easier and easier to use Intermittent Fasting. When I first tried Intermittent Fasting, I was SO scared to go even a few hours without food. I even brought a "security snack" in case I absolutely needed something during my fast. But it turns out, I didn't need anything! Especially when paired with the Keto Coffee, you'll be surprised by how much energy you have while using Intermittent Fasting. (If you haven't already watched my Intermittent Fasting 101 video, I HIGHLY recommend it!)
I work the night shift - can I still do the Program?
Yes! When choosing your eating window, I suggest starting with when you know you are usually done with "dinner" each day and counting 8 hours back from there.
Can I switch up the Keto Coffee?
YES! You can make your morning Keto Coffee fit you and your lifestyle! If your body doesn't prefer coconut oil, you can simply remove it or try swapping in MCT oil. If your body doesn't prefer butter, try grass-fed ghee (quality is VERY important!), coconut cream, or grass-fed heavy whipping cream (preferably raw!!). AND if you like your Keto Coffee iced, stir in (raw) grass-fed heavy whipping cream and MCT oil.
Side note: I prefer coconut oil over MCT oil (watch THIS video for the explanation), but when making it iced, MCT is the only way to go in order to help mix it in!
Can I swap around meals that are laid out within the Program?
YES! Remember, this Program is all about fitting into your lifestyle and your wellness goals (see the first question/answer). I recommend sticking to the general nutrient timing format that is laid out within your Program in order to receive maximum benefits. Otherwise, you can swap meals in and out as much as you like!
I CAN'T wait for the Challenge to start on Monday!!! If you haven't already joined, head over HERE for how to get started!
Your Nutritionist,
Autumn
Autumn Elle Nutrition