HARD START: Reset your hormones now! Try intermittent fasting.

I've been training folks at the gym in Portland for a few years now.  

For fat-loss and vitality, the most important dietary recommendation I make is eating nutritious, fresh local food.  By eating whole foods that are low in the glycemic index (GI), your body produces less insulin and gradually becomes more insulin sensitive. This allows your body to burn fat and get stronger.  This method is fine, if you're not in a hurry to see results and feel dramatically different.  

HOWEVER, if you want to turn your body around rapidly, I recommend doing a dramatic move to re-balancing hormones via Intermittent Fasting (IF) eating protocol.  It is the equivalent of taking a lightsaber and slicing through the bulkhead of fat and hormone mis-alignment.  You're just selecting an 8-hour eating window that is most convenient to you and choosing to go 16 hours without producing any insulin at all.  

What time can I eat again? Training for Warriors Portland

What time can I eat again? Training for Warriors Portland

I choose to eat from 1PM to 9PM  each day for many reasons. You eat only fat, protein and leafy greens when you are not training, and when you are training, you still greatly restrict carbohydrates for the first few weeks.

The plan à la Roman and Born's Engineering the Alpha:

Week 1 and 2

Workout days: 30 grams of carbohydrates, completely in the form of protein shake w/milk

Non Workout Days: 0 grams of carbs

Week 3

Workout days: 75 grams of Carbs. Protien shake plus 45 grams of carbs in final meal of the day

Non Workout days: 0 carbs

Week 4

Workout Days: 100 grams of carbs, protein shake and 70 grams of carbs in final meal

Non Workout days: 50 grams of carbs, preferrably in final meal or close to sleepy time


By “drying out” your carbohydrates, your insulin levels drop quickly. With a large window of time (16 hours) without insulin secretion, your cells will begin to crave insulin and your insulin sensitivity will increase. The reason I advocate for the hard start is because it works faster than “eating healthy”, has actual structure, measured results and is geared to be manageable for most lifestyles.

During this time you don't starve; you eat as much as you can of nutrient rich meat, green veggies and other foods that support your hormonal health. You should only eat slightly below maintenance calories, if at all. You want to nourish your body during this time of healing, not retard its ability to adapt.

By the end of the first week you'll feel great, but don't think this is a short-term solution kind of diet that has you dropping water weight and trimming you superficially.  Stick with the diet and slowly introduce carbs on week 3 and you'll retain higher energy levels while your body burns fat easier than ever before!

Try it, email me with questions/comments: josh@trainingforwarriorsportland.com