Live-it Don’t, Diet! Part 3: The Power of Intermittent Fasting


Dear Friends,

One of the great side benefits of learning about health, nutrition, and exercise, is that when people see what you’re doing and the progress you are making, they love to ask you about it!  The sharing, learning, and connection that follows is truly enriching, often transforming, and can lead to new and real friendships!

In Live-it Don’t Diet Part 1, I give you some powerful tips on nutrition and eating, put simply and clearly. That newsletter highlights the empowerment that occurs through how you think, what you eat, and the mind-body connection–all of which can be used to make the shift you need to re-design your body.

In Live-it Don’t Diet Part 2: High Intensity Interval Training for your Body, Mind, and Spirit! I give you a simple yet incredibly powerful 3-Step HIIT program that you can do in just 5 minutes! Once you conquer the 5 minute mark, you can increase your time by 30-second intervals up to 10 minutes or 15 minutes.  If you get up to 20 minutes, you’ll be in incredible health!

This leads to another important component of body redesign, fun and joyful living, and our questions of the week:

Question of the Week (compliments of Jenny and Hank):

What about Intermittent Fasting as a way to lose weight?

You often say how meditation can help you achieve anything? Can I just meditate the fat off?

Well, it depends on how you define and practice meditation.  If meditation means a discrete time-bound experience that you start, stop, and then that’s it, then the answer is “no” you cannot just meditate the fat off!  However, if meditation includes the actions you take after meditating, then YES, no doubt!

For me, meditation is not an event.  That is, meditation is not something you do once or twice, or several times and then you reach your goal. Its power is not solely in that special time you meditate. No, the great power of meditation is twofold: 

  1. During your dedicated time of meditation there is a power to go beyond your present state and experience a new reality now, in the moment, before the goal is fully realized in your daily life. This is one of the core themes in my latest book and 5-Step System for a Happy, Healthy, Wealthy YOU!
  2. After your meditation, you arise and immediately take action in the spirit of your meditation–you continue to imbue all your daily actions with that same energy of your meditation.  This is a kind of waking meditation, walking meditation, mindfulness awareness, and simply put: this is extending your meditation into your daily actions and throughout your life.  This is another central teaching I walk you through in my book.

It is number 2, TAKING ACTION that sometimes trips people up. The bliss you can experience after your “meditation” is equally as powerful as the amazing experiences, insights, and feelings you can have while in your meditation.  My latest book goes into detail about how meditation is a process of building unity between your inner being (your spiritual and eternal self), and your daily outer self.

To unify the inner and outer, lower and higher, action is needed, passion is needed, and consistency is needed.  

Let’s just focus on action.

Pay attention to the thoughts that are inspired during your meditation–those that bubble up from your soul, heart, and mind.

I had one client who desperately needed to redesign her body and mind (i.e. loose some serious weight and totally transform her self image), but she didn’t know how to do it or where to start.

When she came to me, she had a troubled mind and deep sensitivities to her body and environment–she had suffered a lot in her life.

As I taught her my Meditation System step by step, she started to learn new things daily about health, nutrition, eating and exercise. Some of them she had heard for years, but never had the strength to take action and make them part of her life. She was never really able to internalize and own the basic requirements of being healthy with respect to eating until after she started meditating.

Meditation truly opened her mind so that she could absorb new information and knowledge. Now, IF she could take consistent action based on her new knowledge, she could transform.  Meditation enabled her to do that.

Meditation did not do it for her, but it empowered her to do it herself. This is beautiful!

For example, after learning some basic yet profound principles about nutrition and the ill effects of hydrogenated oils, processed, and refined foods, she had a kind of revelation one morning after her meditation and she found the internal strength to clear out her fridge and cupboards of all the garbage she had been consuming her whole life!  She turned on the music, got a garbage bag, and cleaned house!

My point here is that when we get into a meditative mind state, when we connect in meditation, magic happens. Part of the magic is that both expected and unexpected things flow into our lives–we need to pay attention to these.

Sometimes things flow into my life that are custom-made for me.

At other times, they are things that I am meant to share with someone else.

And at other times, they are products of the lower self and simply need to be let go 🙂 without focusing my energy on them.

The point is that meditation helps us to be open and aware. Then, our part is to decide how to take action.

So, for Jenny and Hank, and you if you want to loose weight or redesign your body, here is a powerful tool that you can use in your life.  This comes in the Action part of meditation 🙂

Its a power tool that can help you loose weight, redesign your body, accomplish more in life, and propel you on your path: Intermittent Fasting.  Especially when used with the above-mentioned newsletters and book, Intermittent Fasting is a supercharged tool for change.

So, here is the quick rundown on what it is and how to do it.

What is it?fitness-332278_1920

Intermittent Fasting is a process whereby you extend the period when you fast each day and shorten the period that you eat.  It is a fast from calories, whether in food or drink. For instance, we all “fast” when we sleep. When we awake and eat or drink something we “break-fast” or eat “breakfast” 🙂  Most protocols suggest you flip-flop your eating/fasting times. So, instead of fasting for 8 hours (while sleeping) and taking in calories (eating /drinking calories) for 16 hours (while awake), simply flip it.  Fast for 16 hours out of your day and eat for 8 hours.  Some approaches say that anywhere between 14 and 18 hours will give you great results. I’d say that 18 is extreme and to stick to 15 or 16 hours of fasting, and eating for 8 or 9 hours.  NOTE:  “Fasting” here means not eating and not drinking anything with calories. So drink plenty of water while fasting and even enjoy a cup or two of black coffee or tea (these don’t have calories).  

How can I do it?  

There is plenty of readily available information on the web on details of different approaches with tons of information on why intermittent fasting works and actually has many health benefits outside of just losing weight.

Here is one simple way to do it, smoothly and easily, going step by step:  

  1. Just calculate from the time you stop eating at night (say for example 9:00pm).
  2. Sleep
  3. Wake up
  4. Drink water (after enough water–I’d say at least one liter to start), a black coffee or tea is fine too.
  5. Drink plenty of water throughout the day.  You can also have a black coffee or tea (don’t overdo it, one or two cups is fine.
  6. When the time reaches 12:00 noon, that is 15 hours.  Or you can wait until 1:00pm for a 16 hour fast. (Tip: if you need to, especially at the beginning, have one piece of fruit an hour or two before breaking your fast. This, only if you absolutely need it).
  7. Break your fast with a wonderful meal!
  8. Give your body time to digest the food well and have a healthy snack when you like.
  9. Then have another beautiful meal later!

As I said, there are many different protocols and different views on what and how to eat during the eating period.  Taking the best of what I’ve learned and giving it my own twist,  I’ve basically been having two great meals per day, the first one being larger and more protein rich. But I’m flexible and always listening to my body, what it needs and how to strengthen it.

How can I start if 15 or 16 hours is too much?  

If you don’t want to jump into 16 hours of fasting, start with 12 hours of fasting, and build little by little. Or start with less, you choose and simply build everyday.  Everyday add one hour more of your fast until you reach 15 or 16.

Calculate your fasting time from when you stop eating at night. So, for a 16 hour fast, if you stop eating at 9:00pm, you will start eating the next day at 1:00pm.


  1.  Some programs allow 0 calorie soft drinks etc. I’d strongly disagree–stick to water, black coffee, natural teas–i.e. natural 0 calorie drinks.
  2. Take it easy and enjoy life–this should be fun! Maybe some challenge, but you’ll feel the energy kick in and it is worth it! So don’t stress yourself out.  If you need to eat before 16 hours is up, EAT!  🙂  If you want, try just having a beautiful apple or other piece of fruit at the 13 or 14 hour mark and see how this sustains you.
  3. Read up on it. Play with it, experiment and find a groove that works for you.
  4. Partner up with someone if you think that would be helpful!
  5. Contact me if you have questions 🙂  Love to hear it!

OK, probably more on this later, but for now, this can get you started!

Sending you love and energy for a Happy, Healthy, Wealthy YOU!


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5 Steps to a Happy, Healthy, Wealthy, YOU! through music, the mind, and meditation.

Natural Healing: seven simple ways to self-healing


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