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Your Ultimate Guide to Intermittent Fasting

Updated: May 27, 2020

Intermittent Fasting (IF) is an amazing healing tool that I use with some of my clients for a variety of complaints such as bloating, leaky gut, weight gain, low energy, and low athletic performance. The powers of IF are vast - as you've probably noticed from your Instagram feed! When done properly, Intermittent Fasting can heal your gut and as a result boost your fat burning mechanisms, significantly increase energy levels, get better sleep, rid yourself of bloating, and increase your growth hormone levels which aids in muscle repair post-workout. But like I mentioned, it has to be done right.


Like any tool, it can't be wielded without proper knowledge of it. Let me tell you a story about one of my clients. She came to me with thyroid and cortisol hormone imbalances, weight gain, troubles sleeping, and low energy. Her functional medicine doctor had discovered that she had leaky gut and she needed to go on Intermittent Fasting to help heal it. However, she wasn't given much guidance on how to approach it - wasn't told how to start and end her fast, what she should be eating to stabilize her blood glucose levels post-fast, when to workout, what types of workouts she should be doing, what foods she should avoid, how to track her progress... etc etc and the list goes on. She was told to fast for 16 hours and eat during an 8 hour window. So she did just that, but kept everything else the same. At the end of 3 weeks she had gained weight, didn't balance her hormone levels, and was feeling more stressed out than ever! She came to me after this experience, thinking that Intermittent Fasting wasn't right for her body - but since she had leaky gut, gut rest was extremely important! So I educated her on the proper procedures, tailored it to her goals, and gave her step-by-step instructions regarding exercise, macronutrients, how to break and start her fast, etc. At the end of 2 weeks, she was already losing weight, having AMAZING sleep, and her cortisol levels had significantly normalized!

This is my before and after from 3 weeks using the Program!

I personally have been using Intermittent Fasting for about 8 months now. Prior to IF, I would get severe bloating after every meal I ate. I would literally have to lay on the ground to ease the pain (I likely had leaky gut, because bloating is a common symptom). But after just a few days of using IF, the bloating stopped. And I haven't had severe bloating like that since then.

There's a lot of information about Intermittent Fasting right now - but nothing that really goes into all of the details of how it works, what and when to eat, how to tailor it to fit your goals, how to workout while using IF, and what you can have during your fast. My client who had a terrible initial experience with Intermittent Fasting is what inspired me to create a Program that takes you step-by-step through the process. I have seen and personally experienced how Intermittent Fasting can help your body heal and as an amazing side effect, quickly reach the goals you want ~ whether it be no bloating, increased fat loss, boosted energy levels, healing leaky gut, or general wellness. Does Intermittent Fasting cure all of these conditions? It wouldn't be ethical for me to say yes, but it also wouldn't be right for me to withhold this amazing information that I have seen change lives.

As I mentioned, IF can be an incredible healing, weight loss, energy boosting, and muscle forming tool and I want to see YOU reach your goals. I'm extremely excited to announce the release of The Ultimate 21 Day Intermittent Fasting Program!!! This Program has been my baby for the past 5 months. I gathered all the research, developed recipes and workouts specifically designed for the Program, and tested (and retested) the Program to ensure the quality. It's been extremely difficult to not mention it to you prior to now... BUT HERE IT IS!!!!

You can find more information about the Program HERE!

What's included?

-ALL of the science-backed, referenced information you need to understand Intermittent Fasting

-3 week meal-by-meal guide to begin your Intermittent Fasting Journey

-3 week total body workout plan designed to tap into fat burning mechanisms and take advantage of Intermittent Fasting

-Step by step instructions on how to follow the program

-Delicious, easy to make recipes to use during your Program (Including pancakes, chili, tacos, muffins, and MORE!)

-Tools to customize your plan whether you want to heal your gut, lose weight, increase muscle mass, or boost your longevity

-Daily Fasting Journal to print and use to keep track of your progress

-How to workout while using Intermittent Fasting

-Information on supplements and optional next level forms of testing your progress

-FAQ to answer questions you may have during your experience

-And SO. MUCH. MORE. (!!!!)

I'm beyond thrilled to see you gain confidence, boost your energy levels, heal your body, and achieve your fitness and wellness goals!!

Start your journey HERE!

With so much love ~ Your Nutritionist,


Autumn Elle Nutrition

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