IFLife-PartIII

8/8/2019 IFLife-PartIII

http://slidepdf.com/reader/full/iflife-partiii 1/25

Part III – The Power of IF

The IF Life Revolution – www.theIFLife.com

http://www.theiflife.com/




Disclaimer and/or Legal Notices

The full contents of this ebook are for informational purposes only and donot provide any medical advice. Statements in this ebook have not beenevaluated by the Food and Drug Administration, and are not intended to

diagnose, treat, cure or prevent any disease.

This ebook is intended for use only by healthy adult individuals. Allindividuals are specifically warned to seek professional medical adviceprior to initiating any form of weight loss exercise or nutritional program.

Use of any of the information contained within this ebook is at your own

risk. The author does not accept any responsibility or liability for damagesof any kind from any actions you take from this information provided.

To sum up……use any information at your own risk!






Chapter 10

The Power of IF

A Simple SolutionCould it be this easy that one simple thing could bring so much in return?This could possibly be the most important thing you could do to improveyour health and weight loss. Ready for the revelation:

Every now and then.....don't eat!

Yup, that is it in a nut shell (with a bit more to it of course). But we call this“Intermittent Fasting” or “IF” as it goes by in the scientific community.Intermittent periods of short term fasting can not only get your healthimproved, but also help to accelerate and break through your weight loss

plateaus.

The beauty and power of IF is in it's simplicity...and the main reason whyso many resist the thought of it being the real answer. But ask anyone whohas tried it and you will see the same thing, a person who is happier andnot looking back to their old misguided ways.


Why can't we be in great shape to walk down the beach

all year long...without some super complicated program?





IF Improves Your Glucose MetabolismRemember at the heart of everything is your body's glucose metabolism.How it regulates blood sugar, energy storage (fat) and the hormonesinvolved.

When your glucose metabolism is running efficiently (low fasting insulinlevels, low insulin resistance) you are healthier and in an optimal “fatburning” state.

However when your glucose metabolism is compromised (high fastinginsulin and high insulin resistance) you are in a state of decline (moreinflammation and increased disease risks) as well as in a “fat storing” state.

Using IF to improve your glucose metabolism is the easiest way to help

lose fat, increase health and regulate your weight for a lifetime!

“Dietary restriction has been shown to have several health benefitsincluding increased insulin sensitivity, stress resistance, reducedmorbidity, and increased life span. The mechanism remainsunknown, but the need for a long-term reduction in caloric intake toachieve these benefits has been assumed. We report that whenC57BL6 mice are maintained on an intermittent fasting (alternate-day fasting) dietary-restriction regimen their overall food intake is notdecreased and their body weight is maintained. Nevertheless,intermittent fasting resulted in beneficial effects that met or exceeded those of caloric restriction including reduced serumglucose and insulin levels and increased resistance of neurons inthe brain to excitotoxic stress. Intermittent fasting therefore hasbeneficial effects on glucose regulation and neuronal resistance toinjury in these mice that are independent of caloric intake.”

Source: “Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake.”; Mattson MP; Laboratory of Neurosciences,Gerontology Research Center, National Institute on Aging






“The importance of glucose handling efficiency for healthy aging canbe demonstrated by the fact that glucose levels in the blood,integrated over time, have been postulated to lead to high levels of non-enzymatic glycation, a form of protein damage. CR/IF has been

shown to specifically attenuate oxyradical production and damageand non-enzymatic glycation” Source: “Caloric restriction and intermittent fasting: Two potential diets for successful brain aging”;Bronwen Martin, Mark P. Mattson, and Stuart Maudsley

Another Hormonal Benefit for Fat Burning

One of the biggest anti-aging hormones (and performance related insports) that gets much press nowadays is Growth Hormone (GH).

Growth Hormone is also a powerful hormonal signal to the fat cells to“release” the stored fat. Your body actually naturally releases GrowthHormone in peaks throughout the day (the biggest peak in the first fewhours of going to sleep).

However as you get older, your growth hormone levels start to fall. Peoplepay $1000 for treatments of GH, but you can still find ways to help


Eating and exercising the right way can keep you in ahormonal state for optimal fat loss and muscle building





maximize what your body can make right now through periods of IF.

“Serum GH concentrations are increased in fasted or malnourishedhuman subjects. Two days of fasting induced a 5-fold increase in the

24-h endogenous GH production rate [78 +/- 12 vs. 371 +/- 57micrograms/Lv (Lv, liter of distribution volume) or 0.24 +/- 0.038 vs.1.1 +/- 0.16 mg/m2 (assuming a distribution volume of 7.9% bodyweight), P = 0.0001]. This enhanced GH production rate wasaccounted for by 2-fold increases in the number of GH secretorybursts per 24 h (14 +/- 2.3 vs. 32 +/- 2.4, P = 0.0006) and the massof GH secreted per burst (6.3 +/- 1.2 vs. 11 +/- 1.6 micrograms/Lv, P= 0.002).” Source:“Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretionduring a two-day fast in normal men.” Hartman ML, J ClinEndocrinol Metab. 1992 Apr;74(4):757-65

So during IF, you potentially have higher spikes of GH and more often. Thisin turn leads to more fat being released and burned (oxidized) every day!

Maintain Lean Mass/MuscleIn our weight loss efforts we are also NOT trying to waste muscle in theprocess. Why is this? Well how about the simple fact that when you freefats from storage they go to muscle to be burned.

So muscles are really your fat burning factories. Now if you are wanting toget lean and stay that way for life, you will want to keep as many fatburning factories around as possible. So maintaining (or building) leanmuscle is vital for long term weight loss success (through resistance

exercise and nutrition).

The big negative thing we saw with a CR approach was the loss of leanbody mass (muscle). But instead when using an IF approach, your bodyactually wants to preserve the muscle. There are different hormonalsignals that make an IF approach better than a CR based one.






“In both protocols there is a marked increase in beta-hydroxybutyrate (BHB), which is a ketone derivative of fat metabolism. TheBHB appears to have a plethora of functions that are only now beingexplored, but it appears ketosis is not the monster it has been

portrayed as. Ketosis has been shown to prevent muscle wastingeven in hypocaloric conditions and appears to be a preferred statefor muscle accretion as well. In a specific study, IF conferred agreater neuroprotective effect than CRAN against a chemical irritantwhich mimics the oxidative stressors thought to induce Alzheimer’sand Parkinson’s. The IF protocol produced markedly higher levels of BHB that in other studies has proven to be a powerful agent inpreventing lesions under toxic stressors. It is important to note thatthese protocols induce markedly increased levels of ketone bodiesdespite the fact the experimental animals are fed a very low quality,high carbohydrate diet. According to most nutritionists, this isimpossible, much like gaining muscle while on a hypocaloric diet.”Source: “Intermittent Fasting: Health, Longevity & Performance”;The Performance Menu Journal of Nutrition and Athletic Excellence;Issue 6; July 2005 by Robb Wolf.

The Proof is in the ResultsFor those of us that use IF (and have been for a long time) we are provingthe mainstream ideas on weight loss (and building muscle) all wrong.While there is always more than one way to get results, for myself I'drather stick with the easiest one with the most health benefits too.

IF seems to be the hands down winner.






Chapter 11

Starvation and Metabolism

The Word “Fasting” is Not that ScaryFirst let’s just take a quick step back and talk about the word that “scares”everyone out there…”fasting”. I’ve heard it so many times before, seen theexpressions in people’s faces when I mention the “f” word (gasp!)….fastingthat is.

The typical reaction I get is people just rant off the same responses(without even trying to listen to what I may have to say) such as “Oh I don’t

want to starve myself” or “that will crash your metabolism” (which we haveseen is a bunch of BS already) and so many other things.

I'm going to clear this up once and for all and give you the honest answers.

You Already Fast every Single DayWell maybe this will help, you are already doing fasting every time you goto sleep. Yep that’s right! (unless you wake and eat every 3 hours duringthe night that is....which most of us are not)


Sleeping for long hours is natural and essential, as you don't get up to eat every 3 hours during the night





From the time you eat dinner, go to bed and wake up and eat again…youhave been fasting. So now we are just going to explore using “intermittent”times to keep the fast going for additional benefits (and a simple eatinglifestyle that still allows you to lose weight and build muscle).

Fasting is Part of Nature's DesignFasting in nature is nothing new, it has been around for millions of years.It’s not something that I have invented nor anyone else just discovered.

Fasting has been a natural way to heal/protect designed into our DNA.Animals fast when they are sick, babies don't want to eat when they aresick….the body just doesn’t want food when it knows it has other work todo in repairing and healing itself.

Periods of fasting are the body’s way of being able to help increase thehealth of it’s own digestive system, clean up waste and reduce toxins, helpcellular repair, and many other important functions for optimal health.

Remember that monitoring the blood sugar is priority #1 for the body on asurvival level. So if the body wants to heal itself. it has to improve thatglucose metabolism. Improving the glucose metabolism will in turn leadaway from a fat “storing” and more of a fat “burning” environment.

“Oh my Goodness...I Don't Want to Starve Myself”Let's get this out of the way right now. IF is NOT starving yourself if youkeep the fasting “intermittent” and “short”, and eat enough caloriesotherwise (non-IF days).

Most people don't know what starvation really is. Want a real glimpse? Goto a starving 3rd world country and see it first hand. Then maybe we canrealize missing a meal here and there is not the same thing.

Starving yourself is eating so low in calories/nutrients that your body startsto break down and health declines because of it. You can starve eating 6xa day too if the calories are minimal. It has nothing to do with the frequency






of how often you eat, just the overall summation of calorie load over longer periods of time (days, weeks).

So ask yourself, are you really afraid of starvation...or are you just somentally attached to food that it hurts to even think about taking a break

from it once in a while (which may be the most important thing you need todo).

“But I'll Slow Down My Metabolism!”Lets not forget the myth about eating more often and a faster metabolism.It's still about total calorie intake, not frequency of meals. Plus the bodyworks on a long term schedule of days/weeks....not hour by hour when itcomes to metabolic function.

As long as you don't do excessive IF and still eat enough, you will be fineand some even notice a bit more metabolic boost too!

The “quick metabolism” line is just mainstream hype that helps to sell morebooks, magazines, and get attention in the news. All hype, but reallylacking any true wisdom into our natural design.

It's Your Choice What to Do NextYou can keep continuing to believe in the same things that are keeping youfrom getting better results, or you can give your body the evolutionary kickit needs to start healing and burning fat.






Chapter 12

The IF Lifestyle

Is Eating All Day Harder to Control Total Calories?If I gave you all day to eat from the time you woke up till when you went tobed, chances are you will eat a combination of meals and snacks all daylong (like most people).

This is where the hidden damage of the “snacking” mentality that most“diets” push can come in. All those little calories DO add up.

Pretty soon after a whole day of “snacking” (and the increased hunger thatcomes from snacking on processed foods/snacks) you have taken in waytoo many calories and given all the wrong hormonal responses.

Unless you have total control and know exact calories (which is very timeconsuming and complicated) this can easily happen. Sometimes all it takesis one little snack or flavored coffee drink that can put your calorie totalover for the day and keep you from burning more fat than you are storing.


Everything you put in your body (food or drink) countsand adds up...especially some of those fancy drinks that

can add an extra 300-500+ calories in





Condensed Eating Windows Make Calorie Control EasySo, how do we combat these tendencies and take back control? Simple,

just condense down the eating window and only eat between certainhours.

No eating outside the window, period. It will set simple limits on how muchtime you have to take in calories, help control your calorie intake and notlet any of those “late night” snacks sneak into your calorie total for that day.

It will also help you to make better choices with whole foods at meal time(and not sugary snacks) for daily improved insulin management.

Calories Matter over Longer Periods, Not Hours

Here’s a little secret about calories too, it doesn’t really urgently matter what you eat per meal or even per day. It’s the long-term calorie load effectover days/weeks that determines how we much we really burn and storeas fat in the long run.

So what does that mean? It means trying to have exact calorie mealsproportioned out 6x a day and the same calorie intake daily is a verycomplicated/confusing way (but it makes for a great industry in selling stuff as people stay confused).


Do you want to spend every day focused on measuring food and portions, or do you just want to be free to eat?





How about we just focus on the bigger picture and know that high caloriedays can be offset with low calorie days. How about instead we see that byselecting some days to be lower in calories we can have more flexibility onthe other days and how we eat.

The IF LifestyleI have seen and helped many people over the last few years transition intousing IF in their life, and help get them the results they were after (plus amore enjoyable way to go about it).

Most all that go the IF route, usually never look back to the old ways of eating again. IF is not some miracle diet or quick weight loss program, it

just helps you succeed at getting lasting results by using the body in the

way it was meant to survive (feast-famine model).

From this point on, the rules and how you apply them are up to you! I willgive you simple guidelines and examples, but the best part is there is noone right way to use IF.

Each individual person may come up with an IF plan that meets their specific lifestyle needs and enjoyment level. The difference is now youhave total control to make your lifestyle what it really should be.

Pick Your IF Window/PlanThe flexibility of IF (Intermittent Fasting) allows you to make a specificwindow that works for you. What you do is pick from a variety of “fasting”windows and repeat on an “intermittent” basis. That is IF.

The fasting window just means how long since your last meal you wait untilyou eat again. So if your last meal was 7pm on Tues, and you are going tofast for 18 hours then you would eat the next day at 1pm.

To keep this easy to understand, I will also break down IF into “IntermittentFeeding” windows as well. Feeding windows are just the calorie windowhours on an IF day to eat between.






Two Main Types of IF Approaches

• Daily IF - Fast between 16-18 hours = Feed for 6-8 hours/IF day(such as eating between lunch and dinner hours only)

• Weekly IF - Fast up to 24 hours = Feed for 2-3 hours/IF day(usually just one main meal such as dinner)

Daily IFThis is where people are using “Fasting” windows of 16-18 hours morefrequently, which also corresponds to a “Feeding” window for 6-8 hours.For example, eating between noon and 6pm on a certain day is a 6 hour “feeding” window.

Even though the word “daily” is used for the description, it does not mean itshould be used every single day. While many do enjoy using it more thanothers, you can implement these days as needed 3x...4x...5x a week.

The most important factor is being able to listen to your body and makesure you are still eating enough calories over time and getting the resultsyou are after (without negatively effecting the metabolic environment).

Weekly IFThis is where people are using the longer “Fasting” window of up to24hours. It is important to note that a 24 hour fast is NOT skipping a wholeday of eating, just going 24 hours between meals. So for example if youate dinner at 6pm on Mon, then 24hours later is 6pm Tues....not waiting tillWed.

Easiest way to think about it is just to have dinner only on your IF day.Because these are longer fasts, these are done more infrequently such as1-2x a week (compared to a more frequent daily IF with larger eatingwindows)






Making Your own IF scheduleThe 2 IF plans above give you the ultimate flexibility in creating a lifestylethat can work for you. IF is NOT a set diet plan, but just a tool for you touse however it works for you.

You may start with a more daily IF strategy....then move to more weekly IF,or find a combination of both that you enjoy. The main thing is the power and control that you now have.

Make IF work for you and more importantly know when it is working....andknow when it may be time to take a day off or change things up because itis not working.

IF warnings and CautionsWhile a great tool in helping you to achieve results for weight loss andhealth, like anything if done the wrong way can also have negative effects.

Some of those can include:

• Overuse can possibly lose muscle/lower metabolism if calories aretoo low for too long (not what you want if your #1 goal is weight loss)


IF is like the Swiss army knife of "Diets" (although not really a diet). Many ways to use it, and each person

may require/find success with a different tool/approach.





• Can increase anxiety, depression or other emotional disordersespecially if used too often, under stressful conditions or withstimulants like coffee. (risks increase with history of any conditions)

• If you are using IF to just give yourself a pass to end up “binge”eating on excess calories from junk foods, then it won't work. This iswhat I like to call “IFOC” (IF on Crap). IFOC does NOT work nor is ithealthy.

Also it is important to remember that the IF protocols discussed here dohave you eating every day, not skipping a whole day or going extendeddays without food.

Disclaimer: IF is meant for healthy individuals. If you have or do currently experience any disease symptoms, medical conditions, are on medications,mental/emotional disorders, or past eating disorders…make sure you are doing everything under the guidance of a professional physician. Use at your own risk.

If you notice any side effects stop immediately and consult a professional physician.


Remember my simple rule....IFOC (IF on Crappy foods)is NOT going to work nor is it healthy





Chapter 13

Stress Free and Simple Living

“The scientific truth may be put quite briefly; eat moderately, having an ordinary mixed diet, and don't worry”. - Robert Hutchison,

I Made the Permanent Switch to IFWhat made me love an IF eating lifestyle was the sense of freedom fromeating that I had never experienced before.

Having always been a slave to the clock, eating specific times, eating allday long, worrying about food….it was refreshing to finally just dosomething that was so easy and still seemed so natural.

Here are some of the additional reasons I made the switch long ago (andwhy many others still do to this day)


There is no reason you can't enjoy your favorite foods,while also making healthier choices. A restrictive diet

never works, but a flexible approach with focus onsmarter choices can last a lifetime!





It’s So Easy to Do!Why would I ever want something complicated back into my life when thesimple answer works? That sums it all up.

No Calorie Counting AgainAt this point I know how many calories roughly I need to take in and if I ameating healthy foods anyways, getting too many is not really an issue. Inreality calories are not even such a daily task, as they can average outover several days.

So even high calorie days can be counteracted by lower calorie ones(especially when using IF).

Its Flexible to React to Anything that Comes UpLife is always changing (as it should), so your healthy lifestyle plan shouldbe able to change with it. Whether it is based on your goals, training,performance, recovery, business travel schedule or vacation. IF is flexible,not a diet set in stone (heck it's not even a “diet”), and you have to power to make it work for you each and every day.

It Resets my Natural CravingsI have a renewed appreciation for good tasting foods again. Fruit never tastes so good like when it’s the first thing you have to eat that day. Your taste buds become more receptive.

Instead of craving soda or candy (sugar), you will crave and enjoy thenatural flavors of fruits, vegetables and even start to crave healthy fats andprotein (as the body knows what it needs, if we just take a break andlisten).

You can Gain Muscle and Lose FatPeople can increase free fatty acid oxidation (fat loss) and still be able toretain and build muscle. Remember this is not starving yourself, it’s about






optimizing your fat burning system (glucose metabolism), organ health,digestive tract and food utilization.

When it comes full circle you have a better functioning machine (your body) that will burn fat and build lean muscle.

No more Obsessive Compulsive Worrying or Food AddictionsI did the 6 meals a day, cooking all weekend, packaging up meals to carrywith me, and then I asked myself “is this any way to live”? Plus it wasn’trealistic that this was something I would do or enjoy for the rest of my life,so there had to be a better way to be healthy.

Now my happiness is not tied to constant food intake and I can get on with

all that life has to offer.

It’s Saves Me Money!Even though I still eat plenty of food, I still tend to spend less overall. Plustake into consideration most people are usually not cooking at home allday, so they spend more money buying their multiple meals/bars/shakes.

With a cleaned up digestive system and improved nutrient absorption and

utilization, it seems I also require less calories to maintain bodyweight. Allin all, saves me money!

More Mental Clarity and ConcentrationThis was the biggest (pleasant) surprise that I noticed all day long. I hadmore energy, more mental clarity, more creativity, more focus and just abetter mood all day long.

Compare that to when I used to eat a huge breakfast (or lunch) and wasgroggy, had more brain fog, and felt like falling asleep hours later.

It's no wonder most offices are full of walking zombies between 10am and2pm all looking for the next shot of energy from the coffee machine. Time






to break that cycle and have natural energy that lasts.

Performance levels are still High (if not Higher)I wouldn’t have kept doing IF if I had seen that the things I loved to do were

negatively affected. Hence I can still play sports, exercise, work and feelgreat doing it.

In fact I enjoy doing some of my workouts and activity in a fasted state.

I Believe in Responsibility for my own HealthI am not waiting around for science to say they have cured all diseases (asthat day may not ever come in my lifetime). I am taking full responsibility

for my health right now and doing what I believe is best for reducingdisease risks. Health is my daily plan, and IF is one of my weapons.

The studies about eating less and IF show that they can:• Reduce risks for degenerative diseases• Reduce oxidative stress and inflammation factors• Increase protection against neuro-degenerative (brain) diseases

• Increase cardio-protective (heart) factors

•

Improve insulin sensitivity and glucose metabolism• Increase pulmonary function (lung)

I Now Feel 100x Healthier and Younger When I hit 30 a while back, it seemed like the warranty ended on my body.My knees started to hurt more, experienced more join pain and swelling(especially after playing hockey).

I was sluggish, tired, not focusing and something just didn’t add up. I admit,I didn’t eat so healthy all the time…as I was more concerned about eatinglots of food, 6x a day which meant more bars, shakes and sugar.

Now after years of playing around and adopting IF (and switching to eatingmore real foods) I now feel 100x better, no longer have knee pain, can






recover quicker from exercise, lost weight (fat), got rid of the bloating in mygut, have more mental focus and clarity daily and just now enjoy life more.

I am probably much healthier at 37 on a cellular level than I was at 30! This just feels natural to give my body time off from eating to take care of itself,

as I don’t believe we were built to just live our lives around eating.






Chapter 14

IF FAQs

Q: "Is this a diet?"A: No way! It's a sustainable lifestyle. Who wants to be on a diet? Not methat is for sure. (Hence I called this IF based site years ago “theIFlife” andnot “theIFdiet”)

IF is really just a "tool" to use to create your ultimate healthy lifestyle asmany find different approaches that they enjoy. The main goal is you beingable to be free to eat and live how you want, while still having health and

continual weight loss.

Q: "What's the secret trick?"A: There really is none! This isn't some super secret diet just discovered,as nothing is new in the weight loss world (unlike what some other slick

advertising might tell you)!

What this is, is common sense programming that no one is telling youabout and rediscovering how your body should work. Allowing your glucosemetabolism to improve and then seeing the results that come from it.






Q: "What kind of foods do I eat?"A: The best part is that is completely up to you! Here is why mostpeople hate and can't stay on diets, they are too restrictive and mentallystressful. Well that issue is gone forever with IF.

People have cravings and likes of certain foods even if they may not be100% ideal. That is just reality. It is also one of the many reasons I wantedno part in a restrictive eating plan. I enjoy on occasion a pizza, beer or icecream, but I also don't over indulge either (remember that IFOC does notwork!).

But a funny thing happens as you start to get healthier with IF and listen toyour body more. Your cravings will most likely change also to more naturalhealthy food options (as I now crave the taste of eggs and natural spices,

not processed sugars).

The body can actual help you know how to get back on track....if you areable to listen to it. So the choice will be yours, and you will not feeldeprived with a flexible eating approach like IF. This will keep you on trackfor lasting results year after year!

Q: "Is IF for anyone?"

A: In short....Yes! The great thing is that IF is a "tool" to use in a lifestyleand not just a strict set diet plan. You can modify, change up, alter variables and do whatever it takes to get you results.

I am confident that there is an IF lifestyle approach for each and everyperson out there (even if you just do IF 1x a week there is benefit to it).

Again I am not a doctor, so if you do decide to try IF proceed at your ownrisk, start slow and first check with your physician if you have any medicalissues that may be negatively affected with an IF approach.

Q: "Can I get ripped abs using IF?"A: Sure....why not? Let me make it simple for you, everyone has a six






pack, but you are not going to see it under a layer of fat! Spot reductionexercise is not the solution, eating and exercising to lose weight the rightway is.

So if you are spending hours doing ab workouts, then you may want to

keep this little motto in your head: "Abs are made in the kitchen"! This isbecause the majority, upwards of 80%, of fat loss comes from how andwhat you eat....not solely how often you workout!

Once you start to get lower in bodyfat of course there are more tricks tohelp accelerate the more “stubborn” fat loss. Intervals, fasted workouts,and IF carb/cal cycling are just a few things that clients have used to getleaner (as seen in IF Life Blueprint Ebook/Audio series coming very soon).

Q: "How fast can I lose weight?"A: The real question should be "how long can you keep it off?"Remember all those "crash diets" we talked about earlier? Well anyonecan do that, but what happens....the body slows down its metabolism, theweight loss plateaus, the person gives up on the "diet", the weight packsback on and now the metabolism is in worse shape than before the dietever started!

With IF even though you may see accelerated weight loss in the beginningit should still be a slow and consistent ongoing process (which also makesit more lasting). Realistically people could be looking at 1-2lbs of consistentweight (fat) loss to happen per week.

So don't go for the quick fix (companies make a killing selling to this marketthough). As the people I see saying "I need to drop 20-30lbs quick" are thesame people who skip from diet to diet without any lasting success.

Instead go for a simple lifestyle approach that works and get results for life!






Wrap Up

I hope you have enjoyed this 3 part ebook series on the IF Life Revolution.It is my belief that using IF could be the easiest way to not only lose

weight, but also gain back control over food choices and finally be freefrom all those “diets” once and for all.

When in doubt, start slow and remember to make IF work for you! I hopeyou find lasting success (and enjoyment) in using IF like myself and manyothers have.

Your Friend in Health,

Mike O'Donnell, BS, CPT

PS. Coming very soon (will announce when available)....additional helpwith determining the optimal IF plan for your lifestyle and more detailedinformation on fitness workouts, meal planning, the truth about carbs,success strategies and healthy aging.



http://h/Documents/IF%20Life/
