Month: May 2018

Intermittent fasting – 5 simple tips for painlessly getting started

Through my own experience, and from watching intermittent fasting channels on YouTube, I found out there is a hard and an easy way to getting started with intermittent fasting.

You could jump right in and deal with the sugar withdrawals and cravings on top of adjusting to eating one to two times a day.

Or, you could prepare your body and experience a much easier transition to the intermittent fasting lifestyle.

Jumping right into intermittent fasting makes it harder to stick to and incorporate as part of a healthy lifestyle.

Being prepared for intermittent fasting makes it easier for the body to transition without having to suffer through sugar withdrawals while fasting.

intermittent fasting tips for beginners - how to get started

Here are the 5 simple (but not easy for everyone) steps I noticed I took that made intermittent fasting really easy to do.

These steps might not be for everyone, but for what they’ve done for me, I had to share.

Start by removing sugar, flour, and other highly processed foods from your diet

Some people advocate for eating anything you want while intermittent fasting. As long as it fits in your macros, the meal is all good.

What I’ve noticed is still eating whatever foods can make those hours when no food is eaten much harder than they have to be.

For myself there were more cravings, I thought about food more often, found it harder to sleep at night, I felt irritable without food, experienced foggy brain at times, and intermittent fasting wasn’t something I could enjoy.

When I removed sugar, flour, and all highly processed foods, I felt liberated from food. I could easily do my fasting without thinking about food all day. Sleep got really good. My physical cravings weakened big time. And going without eating didn’t turn me into an ass hole.

Start preparing for intermittent fasting by first removing all highly processed foods including sugars, white flour, and wheat flour. Remove soda and juice as well.

It’s highly likely you’ll experience withdrawals, but it’s much easier to get those sugar withdrawals out of the way before you start intermittent fasting.

Focus on removing highly processed foods from your diet for two weeks to a month. Removing those foods alone will cause weight loss without starting intermittent fasting.

free download health and wellness cheatsheets

Start eating three meals a day and load up on real foods

Cut out snacking and stick to three meals of real foods a day.

I’ve found it’s just easier on the body and less stressful in life to ease into intermittent fasting by going back to the basics. Three meals a day.

It’s a good way to get into the habit of timing and scheduling meals, sticking to an eating window, and preparing the body for less frequent feedings.

And sticking to real foods allows the body to detox from sugar, regulates blood sugar (which helps A LOT with intermittent fasting), and helps control appetite.

What I’ve experienced is that eventually my body will naturally want to eat less frequently than three meals a day. Making a transition to intermittent fasting super easy.

Work on eating three meals of real foods a day for two weeks and see how you feel. You might also find your appetite more in check.

Remove root vegetables and sugary fruits from your diet … if you’ve got a problem with sugar

I’m someone that spent a good chunk of my childhood borderline diabetic. Sugar and starches, even from sweet potatoes, white potatoes, and fruits, cause me problems.

I get cravings, my weight loss stalls, I can be triggered to binge, and my results with intermittent fasting aren’t as impressive.

Some people can deal just fine on fruits and root vegetables. However, if you find yourself still suffering with cravings and stalled weight loss, remove sugary fruits and root vegetables.

Berries, tomatoes, and avocados are cool, but avoid all potatoes, bananas, strawberries, melons, apples, oranges, plums, grapes… basically all really sweet fruits and starchy vegetables including carrots.

Instead, load up on dark vegetables, dark leafy greens, cauliflower, Brussels sprouts, broccoli, and asparagus. Fit in 6 to 8 cups of vegetables when possible. If you’re find on blueberries, keep ’em. If not, toss ’em.

Related resources:

How to Create Your Own Keto Diet Meal Plan in 3 Simple Steps 

How to Choose the Best Intermittent Fasting Method FOR YOU

How to Break Stalled Weight Loss on the Ketogenic Diet 

How I Lost 45 Pounds in 4 Months on Effortless Intermittent Fasting

Start eating more fat to increase fat burning and control appetite

Eating more fats in my diet has definitely made intermittent fasting easier to maintain when I first started.

Even when I fell off, eating high fat meals made it easier for me to go longer without eating thus easier and sooner back to intermittent fasting.

People do it, but intermittent fasting without a high-fat diet made not eating hella hard. And I would get hungry shortly after my meals.

If you’ve also experienced getting hungry soon after eating or feeling too hungry to complete your intermittent fasting schedule, try eating more fats.

Try following a Ketogenic Paleo diet that includes butter, coconut oil, olive oil, avocado oil, avocado oil mayonnaise, avocados, organic lard, egg yolks, and beef tallow. Load up.

There are lots of recipes and resources online for more details.

[UPDATE 8/28/18]


You might also need to eat more protein, and less fat, at a certain point if your goal with intermittent fasting is to lose body fat.

I write about this on How Much Fat Should You Really Eat on a Ketogenic Diet.

Keep meals hella simple

I know I just mentioned recipes, but avoiding elaborate recipes is how I’ve seen the most success getting started with intermittent fasting.

I stuck to meat, veggies, and fats. Still really tasty but super simple. And sticking to simple meals has made weight loss easier for me.

Keeping it simple, for me, makes eating healthy and incorporating intermittent fasting easier because it removes the stress of figuring out if the recipe fits in the macros, if there was there enough fat, and if there’ll be enough to keep me full.

It’s also easier to find out how to eat healthy consistently and on a busy schedule and which foods work and which foods don’t.

After reaching goal weight, it’ll likely be easier to eat healthy consistently so trying out recipes regularly likely won’t be an issue.

But to simplify things, and build healthy habits easier, it’s been better to keep meals simple.

Learn how to write your own keto diet meal plan: How to Create Your Own Keto Diet Meal Plan in 3 Simple Steps.

Round Up

Through trial and error, I’ve found it was these five things that made getting started with intermittent fasting easier to do:

  • Remove sugar, flour, and other highly processed foods
    • Do this as soon as you make the decision to start intermittent fasting
  • Start eating three meals a day and load up on real foods
    • Cut out snacking and eat three meals (breakfast, lunch, dinner) a day
    • Stick to three meals a day for at least 2 weeks or until comfortably eating three meals a day
  • Remove root vegetables and sugary fruits from your diet… if you’ve got a problem with sugar
    • If you’re still experiencing lots of cravings even though you’ve cut out sugars and highly processed foods, eliminate root vegetables (carrots, all types of potatoes, beets) and fruit (except avocados, berries, and tomatoes) from your diet
  • Start eating more fat to increase fat burning and control appetite
    • Healthy fats include grass-fed butter, beef tallow, lard, avocado oil, olive oil, avocado oil mayo, and avocados
  • Keep meals simple
    • If you’re using intermittent fasting to lose weight, it’s easier to skip the complexity of recipes and stick to simple meals.
    • Meat, veggies, fat. Simple.

Need a plan to help you do intermittent fasting for fat loss AND eat in a way that makes intermittent fasting easier?

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these intermittent fasting tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success. And yes, it was keto and intermittent fasting that finally did the trick.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

Latest weight loss tips

Feeling what I put down here? Found this post helpful or motivating? Share the love and save a pin to your Intermittent Fasting board on Pinterest. 🙂

intermittent fasting tips for beginners

How I maintained a sugar-free holiday weekend

Memorial Day weekend is winding down as I write this and I have to say I am pretty proud of myself.

I stuck to my food list! No snacking, no sweets, and no nibbling on junk foods.

This Memorial Day weekend I went to a two-day concert, visited with my brother, and went out to eat for my mom’s Birthday.

All triggers which have sent me into binges in the past.

Not this Memorial Day weekend!

The big difference has been doing the work to mentally prepare for these triggers. Something I have never given serious work before.

Because I mentally prepared myself, I made sure to cook food ahead of time, I had the mentality to painlessly ignore cravings and manage them properly, and I made it through the weekend without any regrets.

Truly a huge accomplishment!

If you’re on a weight loss journey and, or a health journey and find it hard to stick to your routine and food list, this advice might work for you as well.

Get honest about your triggers and RESPECT THEM

As I have learned through LOTS of error, triggers are NOTHING to play with!

Triggers in this context are events, people, occasions, things, places, or feelings that lead you to binge eating, cheating on your diet, and disregarding your promises to yourself.

Triggers can cause you to forget it all and then regret it all later.

It’s an ugly cycle I grew all too tired of.

Then I learned about triggers and how important it is to identify them and RESPECT them enough to prepare myself to deal with them in a healthy and sustainable way.

What I did to start being honest about my triggers was identify them first. This took me experiencing them and then taking mental notes each time I fell victim to them.

Patience with yourself is required for this process. Being angry and frustrated with yourself usually removes the opportunity to be analytical and strategic. As I have realized in my own weight loss and overall health journey.

Showing myself love and patience, instead of beating myself up, lead to me realizing there was work I could do on my end to better prepare.

Once I identified what triggered me, and got honest that I was triggered, I started respecting them by preparing for them.

I prepared for my triggers by thinking of what self-talk better served me and also by preparing food ahead of time as to not be caught in a compromising situation.

To find good self-talk, I started realizing what I was telling myself that made my triggers so powerful. Then I started formulating ideas and self-talk that strengthened me over my triggers.

This past weekend, positive self-talk was probably one of the most powerful tools against my triggers.

Be mentally prepared and do the work BEFORE the holiday, vacation, event, etc.

Prior to this Memorial Day weekend, I had been sitting with myself for 15 minutes a day to think about how healthy I am and am becoming. No action, just peer thoughts and good feelings.

I spoke about my healthy eating habits as I would want them to be – sticking to my healthy habits, feeling good in my body, having my body feel fantastic all weekend. And I made sure to speak as if they were already my habits.

Outside of those 15 minutes, I gave thanks for being healthy, in control, prepared, and for feeling awesome anytime I started thinking about the subject.

The most distinctive evidence of this method working was the inner conversation I had with myself when I felt myself getting a craving outside of my eating schedule.

Instead of telling myself I could give into the craving because it was a holiday, I reminded myself of my goal to strengthen my will by riding the craving. And it worked! I finally successfully rode the cravings.

Try this out by speaking to yourself about how you’d want your healthy habits to be. Make sure to not hold yourself to how you used to act. That can be limiting.

If you find this exercise hard to get started with, start by simply telling yourself “I am healthy.”

Starting out with “I am healthy” is what helped me find the other thoughts that helped me build a self-image of health and wellness.

And make sure to prepare ahead of time by making this a daily practice. Trying to do this during a trigger makes it less effective because the healthier thoughts (protection and prep) simply isn’t there or aren’t strong enough.

Used subliminal messages

Some people get freaked out by subliminal messages. I love them and consider them to be ultimate cheat codes and life hacks. And I do make sure to “protect” myself by using subliminal message creators with great reviews.

From my experience, using subliminal messages is like doing lots of work in much less time with much less effort. Much. Less. Effort.

Since using subliminal messages, things I’ve been working to change and improve upon for months and even years, have started improving and changing in a matter of days and weeks.

It’s like magic.

There are plenty of subliminal messages on YouTube. My favorite on YouTube is Mind Audio Central.

Pick subliminal messages for healthy eating, weight loss, healthy living, and control of cravings to get started. Create a playlist and give them a listen.

I also like to use an app called Subliminals Work. It’s a subscription app where you pay monthly for access to their library of subliminal messages. They seem to keep it pretty updated with new content regularly.

Here are the health related subliminal messages I’ve been using through this app: Healthy Lifestyle, Diet Willpower, Weight Loss, Self Discipline, and Boost Self Confidence.

I like the app more than YouTube because the affirmations are listed and I’ve actually noticed results much sooner. In a matter of days.

Some tips I’ve found helpful for getting the most out of subliminal messages:

  • Believe they work – I’ve read in a few articles that using them while believing they don’t work will cause them to not work.
  • The more you listen, the sooner you’ll see results
  • Listening while sleep helps a lot
  • Make a playlist to listen to while doing any activities except driving
  • Try boosters and blockage removers for that extra support – my subliminal playlist on YouTube starts with Super Fast Subliminals Results | Affirmation and is followed by Remove Subconscious Blockages | Blockage


Finally experiencing a sugar-free, healthy eating holiday weekend was a goal of mine I’d been working towards for some time.

What finally made me successful was identifying and working through my triggers, getting mentally prepared before the triggers through daily 15-minute thought exercises, and using subliminal messages consistently.

Paying attention to and working on self-image has made a huge difference in my weight loss and health goals. Perhaps it was the missing component in your journey as well.

Hope these work out for you. And if you’ve done some similar work on your health and wellness journey, please share. I’d love to hear about it.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 










5 rules to follow that’ll keep your blog active while you’re planning it

My last post was about taking the challenge to quit waiting.

For myself, I quit waiting on all my ducks to be in a row before I can start contributing again to my blog regularly.

I’m getting back to why I started this blog to begin with – to write, share my writing, help others, and do something I love while creating the life I want to live.

I’ll still work on my strategy and keep my goals for this blog. But I will no longer allow that process to keep me from writing and hitting publish.

So here I am. Publishing although I don’t have my editorial calendar all together nor my money makers completely set up.

Having the same issue or something similar? Your last post getting older and older too?

These are the 5 rules I’m going to establish in my own routine to keep my blog active while I continue to build, plan, and work on putting together my strategy.

Rule #1: Prioritize writing and publishing Content

For some odd reason, I developed this idea that I needed to finish planning first before I could get back into publishing content regularly.

Likely from some fear that I want to do this blogging thing right. (Insecurity)

To work on overcoming the habit of over planning, writing and publishing will be the first things I do when I sit down.

I will be treating blogging and content creation like they are the most important tasks that MUST get done. They come first and as of today are the first things I get done when it needs to be done.

This is a great form of practice, it keeps the blog looking up to date, the creation gets to continue, and it will build a good chunk of content to serve when traffic increases.

When planning, make sure the tasks that involve things like writing blog posts, creating Pinterest pins, or recording YouTube videos go at the top of the to-do list.

Rule #2: Limit the list of finalized blog post topics to a week of content… during this phase

If you’ve got a habit of planning your blog to death (i.e. no activity) like me, you might find this rule pretty helpful for you as well.

Do we really need a whole quarter of blog post topics before we start writing and publishing them?

I had to seriously ask myself this question as I was on the 6th draft of my TENTATIVE list of blog post ideas for the quarter. With not one blog post published in over a month.

Gurl. When I say I’ve been going through it.

Of course it’s good to know where your content is heading and to make sure it’ll line up with your launch dates and business goals.

But in this beginning phase, when the products aren’t done and the affiliate marketing thing hasn’t been sorted out yet, I can’t wait for some full list of the “best” blog post ideas to start publishing.

Instead, I am chipping away at what I’ve got right now and limiting my finalized topic list to a week of content at a time. Nothing more, nothing less.

It’ll also likely stop that analysis paralysis habit where over thinking blog posts means no blog posts at all.

I mean… come on. Six drafts.

Rule #3: No blog posts (even those written and published without the plan) are a waste of time

Have you ever held out on doing something because you wanted to do it really, really well and get the most out of your ROI?

So you spent weeks doing research, formulating a plan, learning what you can, taking notes, drafting and redrafting that plan, falling off of the planning phase because life happens, jumping back into it and…

Oh damn, those weeks are now months since your blog has seen a new post.

We end up missing out on finding our voice, building a habit of publishing regularly, introducing ourselves and networking, finding our tribes, meeting and greeting, strengthening our skills, and getting ourselves out there.

As I have noticed in my own blogging adventures.

Getting into the groove of blogging consistently and networking is, I’m sure, better to be done during the planning phase than afterwards. It takes action to practice.

Having a sexy plan without the skills to get it seen and picked up by others is a waste of time… now that I think about it.

Rule #4: Short posts, list posts, “just saying hey” posts count

Sometimes I think I overthink this blogging thing. (Haha, I think?)

I get caught into this idea that all my blog posts have to be these well thought out, well planned and outlined, super super informative posts.

But will it really hurt if on some days all I want to do is get on here and whip up a quick post on a concept?

Share a quote or a video?

Type up a ranty post on a comment-section debate that relates?

Maybe I want to just swing by my blog and share what I read out here on the internet this week.

Sometimes I get hit by the spirit and a blog post idea will come to me, but do you know what I usually do with that idea?

Table it for the plan until it eventually dies out because it’s been shelved for too long.

No more overthinking this blogging thing. If I just want to say “hey,” that’s exactly what I’m going to come by here to say.

It’ll also make it easier to post by removing the potential blocker of over planning.

Rule #5: Set notifications

Notifications should help with sticking to a writing schedule, editing posts, researching, prepping and other tasks related to creating content.

This’ll help with learning how to stick with a publishing schedule while gettin

The experiment

I’m going to test these new rules out on myself and see what happens to the number of blog posts I actually get published and share.

The results will show in the activity of my blog over the next month.

Here are the rules again:

  • Prioritize writing and publishing content over planning
    • This is to handle the habit of blogging INSTEAD of planning by prioritizing blogging over planning
  • Limit the list of finalized blog post topics to a week of content during the planning phase
    • Instead of trying to settle on a quarter worth of blog post ideas to start on during the planning phase, I’m going to work with a week of topic ideas at a time
  • No blog post is a waste of time including the ones done outside of the plan
    • All blog blog post serve a purpose. Even those written outside of the strategy.
  • Short posts, long posts, just saying “hey” post count
    • Taking the pressure off of blogging by being more diverse and not worrying about if the post fits the plan
  • Set notifications
    • Reminders to work on blogging and other content creation tasks

I Quit!!!! The Challenge to Quit Waiting


There hasn’t been a post around these parts for some time now.

The reason?

I’m afraid. I’m afraid of looking tacky and creating crappy content that’ll waste my time and does little to serve me, my goals, or my targeted audience.

And that fear has kept me waiting.

(It’s also why I’ve posted less than 40 times to this blog over the last two years.)

For the longest I’ve told myself it was a justifiable hold up because I like to step out with my best foot forward.

I like to create high quality stuff from the beginning. Especially when I know what high quality looks like.

High quality, in this case, being content that serves my goals and audience, good pins that’ll bring in traffic, and optimally placed affiliate links.

But in doing all this planning, I haven’t written anything. I haven’t gotten to create and enjoy what I love to do, which is write, blog and create. I’ve been WAITING!

I’ve fallen into the habit of waiting to be good enough to get started without realizing that’s what I’ve been doing.

The Challenge

Quit waiting and just create AND publish!

Publish even in the fear of looking tacky or feeling unprepared.

Create and share even when I feel I don’t have all my ducks in a row.

Have fun here instead of continuing to worry myself into missing out on what I love to do.

It’ll also be a challenge that’ll teach how to trust the gut and rely on intuition.

Trust, for a change, that good content can be created even when everything isn’t figured out just yet.

Get free.

This week’s inspirational gem

Today I seen this video from Jake Ducey in my inbox and it lit a fire under my ass.

It confirmed for me that I need to get out of my head and stop waiting to be ready and for a better opportunity.

What are some things you’ve been waiting to get started on? Waiting for the perfect time to start your weight loss journey? Waiting for a better time to start writing, start that project, or ask that question?

I’ve been waiting too, but I’m going to challenge myself to quit waiting.

An essential aspect of creativity is not being afraid to fail. – Dr. Edwin Land