What’s more, when you’re in this state, you feel incredible focus and clarity. This is because the fasted state turns on the sympathetic nervous system.

This keeps your sharp, alert and focused. When you eat a big meal, especially one that is high in carbs, you go into the parasympathetic nervous system mode. This is where you feel relaxed, tired and sleepy.

It makes sense we should be fasting and eating light during the day and feasting and eating big at night. Moreover, there are plenty of studies showing superior results to eating more calories and carbs at night.

In fact, this study shows greater weight loss and hormonal changes with calories eaten mostly at night.

Yes, we have been lied to. We have been fed a false strategy and plan.

By fasting everyday, we maximize fat burning. We boost growth hormone. We improve nutrition partitioning (the ability to direct nutrients into muscle tissue not fat storage). We also boost health through increasing cellular repair (fasting boosts autophagy). Fasting is amazing for the brain as it increases brain derived neurotrophic factor.

Best of all, by fasting during the day, you can eat big and deeply satisfying meals while dropping fat and staying lean.

Once you adapt to the strategy I am about to teach you, it is going to be not only easy but deeply enjoyable.

Your productivity will skyrocket. You will no longer slow down your day by having to prepare, cook, clean and eat.

You will also experience incredible mental focus that is produced during a proper fast. When you are ready to eat, you will enjoy food like never before.

You will develop a greater taste and appreciation for healthy natural foods. You will also break your addiction and reliance on overeating and eating when bored. You will break your attachment to food.

This will make getting lean very, very enjoyable.

How To Do Intermittent Fasting
I’ve been steadily fasting since 2011. After a few years, I finally found the most enjoyable and effective way to do it. Here is how to fast for maximum benefits and enjoyment.

The goal is to fast for the first 4-6 hours of the day, upon waking. So, let’s say for example, that you wake up at 8am. You will have your first meal between 12-2pm. This is the meal that will break your fast.

You will then have your second meal around dinner time, for example, 6-8pm. And if you have calories left, you can have a light snack or bite before bed.

During the fasting portion of the day, no food should be consumed. You should drink plenty of water to stay hydrated..

Sparkling water or carbonated water is very good at keeping feelings of fullness during the fast.

As well, drinking black coffee is very effective at blunting appetite and boosting energy.

Let’s take a closer look at what this looks like:

Wake up (until first meal) - water, sparkling water, black coffee
Lunch (4-6ish hours after waking)
Dinner (normal dinner hours)
Late Night Snack - (if you still have room in your calories)
Important Note:

I’ve recently been substituting my second cup of coffee with the pre-workout my team and researchers formulated. It’s called Kino Octane. It’s a zero calorie all natural pre workout / energy drink. It contains natural caffeine, L-theanine, ginseng and L-citrulline to boost training performance and recovery and increase energy.

So my preferred strategy is a cup of coffee in the morning and then a few hours later I’ll have a serving of Kino Octane. You can check it out here.


Hunger During Fast

For some people the first few days of fasting can be quite difficult. This is because your body is used to eating breakfast for several years. So your hormones are adjusted to trigger hunger in the morning. It will just take a few days to adapt and then you should find you have no hunger issues during the morning.

As well, make sure to drink black coffee, kino octane and some sparkling water and you’ll find you can tolerate hunger pretty well.

It’s also important to note that the busier you are during the fast, the easier it will be to fast. Get your mind off of food, put your focus somewhere else.

Also simply by understanding how beneficial fasting is and understanding that you are designed to fast, will make fasting a lot easier.

There are huge and enormous benefits with fasting during the day. It improves health and gives your body a chance to detoxify itself.

When I began fasting I pretty much got rid of all my acne and breakouts and felt much better. So simply understanding this will help a lot.

Can You Workout During the Fast?

Yes, you can absolutely workout during the fast. In fact, I love fasted workouts. One thing I do to ensure an amazing workout is I’ll have a scoop of Kino Octane 20-30 minutes before my workout and I’ll have 10g of branched chain amino acids right before the workout.

Branched chain amino acids will prevent protein breakdown and trigger protein synthesis. Pre workout BCAA’s have also been shown to increase metabolism. Moreover, I find that 10g of BCAA’s before my workout completely turns off my hunger.

So I’ve actually been taking 10g of BCAA’s daily near the end of my fast to blunt my hunger. While technically, 10g of BCAA’s has a calorie load of 65 calories. And technically, it may take you out of the fast. I call it strategic fasting. Since it’s so few calories, it supports muscle growth and it blunts hunger.

By all means, taking BCAA’s daily is not necessary, but it’s worth trying for yourself to see what you most prefer. Since most of the BCAA’s on the market are very expensive and loaded with artificial ingredients, we decided to make our own. There is no sugar or artificial ingredients added and they taste great.

What if I feel light headed and/or dizzy during the fast?

This is pretty rare to happen. That said, if this happens, it’s important to listen to your body. I recommend eating something light and primarily carbs. An apple or banana is perfect in this case. That’s usually all it takes and you can follow the rest of the day as planned.

Usually this happens because your body is still adapting to the fasted state. Your body has been used and conditioned to using carbs for fuel, so when you tap into the fat burning state, it feels uncomfortable.

Again, this is a pretty rare occurrence, but if it happens it’s important to listen to your body and eat something, especially if you feel light headed and dizzy.

Eventually your body will adapt to fasting and be perfectly fit and capable and energetic in the fasted state.

Remember, our bodies are designed to fast. For thousands of years we fasted all day and even for several days at a time when food stocks were low. So don’t be worried :).

The Origin Of “Breakfast”

In fact, the origin of breakfast is quite fascinating. Breakfast was largely a marketing campaign by Kellogs to increase sales of their cereals. Kellogs figured out that if they could convince people they need to eat in the morning, it would be the perfect opportunity to sell their cereals. Since it’s fast to make.

The "Kino Warrior" Way

The Kino Warrior way is to let go of breakfast. The Kino Warrior way is to fast during the day. This has a ton of health benefits. Improves digestion and it builds discipline and focus.

In fact, the strongest indicator of success is the ability to withhold instant gratification for long term gain. Fasting daily builds self discipline. It trains you to forgo instant pleasure and to work for a reward.

The reward being the ability to eat a big and delicious meal at night while dropping fat. Interestingly, this style of eating has a similar parallel to the marshmallow test.

The marshmallow test was a study done on children to see predict lifetime success. The children were given a marshmallow, they were told if they wait for a set period of time they will get a second marshmallow. Those that could avoid eating the first marshmallow had much greater lifetime success.

What’s amazing about the Kino Warrior way is this. When it’s time to eat, your friends will see you take down some pretty amazing feasts. They will be blown away that you’re able to eat so much amazing food and while dropping fat and sporting a chiseled physique.

As well, by eating big meals and being satisfied, you will feel so good. You will be able to have your cake and eat it too. This makes life pretty damn great!