Lesson Two: Intermittent Fasting (IF).

Intermittent Fasting (IF) has become a popular tool for maintaining healthy body weight. [1]

There are several different approaches to IF for you to consider.

  • 5:2: Eat normally for five days each week, and consume a reduced-calorie diet on the other two days, typically 500-600 calories on your fast days.
  • Alternate Day Fasting (ADF): Alternate between eating normally for one day and having a full-day fast the next.
  • Alternate Day Modified Fasting (ADMF): Alternate between eating normally for one day and eating a reduced-calorie diet the next day, typically 500-600 calories on your fast days.
  • One meal a day (OMAD): Fast during the day, eating just one meal at a time of your choosing (either a late lunch or an early dinner usually works best).
  • Time-Restricted Feeding (TRF): Eat within a certain window each day, which can range from 6 to 12 hours.
  • 16:8: A well-researched version of Time-Restricted Feeding, where you fast for 16 hours and have an eating window of 8 hours.

Which one is best for me?

With so many different types, how can you be sure which type is right for you?

The best IF method for you will depend on your lifestyle, daily schedule, eating habits, and, to some extent, your willpower. While all options have their advantages, we have found the most sustainable method of Intermittent Fasting to be 16:8.

It is perhaps the easiest to follow, especially when you include a few tweaks like starting the day with Bulletproof coffee. [2]

How to make Bulletproof Coffee

Serves: 1 (double recipe for 2 serves)


  • Filtered boiling water
  • 1 cup of brewed coffee
  • Add 1-2 Tablespoons of C8 MCT oil
  • Add 1-2 Tablespoons of Grass-fed butter OR Ghee

    1. Start with 200 ml of filtered boiling water.

    2. Measure 2 ½ heaped tablespoons freshly ground coffee beans and brew using your favourite coffee brewing method – French press, moka, Aeropress etc.

    3. Pour in 1 teaspoon MCT oils (build up to 1-2 tablespoons over several days).

    4. Add 1 tablespoon of grass-fed, unsalted butter or ghee (build up to 2 tablespoons or more over several days).

    5. Mix in a blender for 20 seconds until the oil and butter are emulsified so the drink is frothy and looks like a creamy latte without a film of oil on the surface.

    6. Pour into your favourite cup

Enjoy your coffee!

[1] Clinical application of intermittent fasting for weight loss: progress and future directions
[2] Short-Term Influence of Caffeine and Medium-Chain Triglycerides on Ketogenesis: A Controlled Double-Blind Intervention Study

Note: The article is intended for informational purposes. For medical advice or information about specific products, it's advised to consult with healthcare professionals or refer directly to the product manufacturers.