Someone emailed a great point about the power of real examples/stories and I thought that would be a great addition to the ebook. Now I am NOT looking for people that are going to say that myself or my blog did anything for them…..I’m not looking for personal testimonials for me or my site….just stories about people using Intermittent Fasting (or even simplicity) to better their life, as I’m not making a diet book! What I am looking for is a wide variety of people from all walks of life that have found success with IF. The goal is to have good examples of how IF works for people from all different levels,schedules and goals. The ebook is meant to get the word out about IF…as obviously I have found great happiness and success with it and want to spread the word because in all my years of training and helping people, this is seriously something that people need to know about considering the level of obesity and diseases out there. Fasting is a natural healing process and even if someone can do it just once a week it can hopefully bring health improvements! That and people need to know the truth of what really matters/gets results and that most of what gets passed around for “health and fitness” info in the mass media is grade school gossip quality at best (some things can work…but obviously we are not winning the war on obesity or disease prevention).

So, if you have been doing IF for 2 years….or 2 months….send me an email and let me know your story. Actually even if your story involves “simplicity” steps you have taken and had positive results with, you can send in that story as well (Since some of the book will also focus on simplifying life…or as I call it Intermittent Fasting from other things besides food). What I am looking for is a variety of different stories…not all have to be fat loss…or muscle gain….some can be health improvements….personal happpiness and freedom….anything. I want to be able to show people across the board how it has helped others out there….as my personal story which I will share in the ebook is just one of many. Make sure you include:

• Full name
• A summary of what you have found IF to do for you
• Any results specifically that you are excited about
• Any personal freedom it has given you
• What kind of specific fitness workout you do with it, and IF’s effects on it
• How you made it fit your lifestyle, schedule and goals
• How you have takes steps to simplify your life and the results
• and anything else specific as possible to how you IF, the foods you eat, and the results you have had
• (if someone want to include any pictures that is up to them, but not neccessary)

Obviously I won’t be able to put all the stories in the ebook…as it might go on forever, but will select a variety handful. Again the wider the variety the better….as people from all walks of life and health starting points may read this….from an athletic person…to someone with arthritis….to a busy working/travelling professional…..to a grandmother…..so the more examples on how it could apply to their life…the better the message will get across. As it’s all about trying to help people improve their health one step at a time.

Also for those that I do select (will notify only those that I select for the ebook), I will figure out some kind of incentive for you as well….like a % ($) of the first month sales of the ebook. A little something to say thank you for helping out. Also if you do submit and I don’t use it in the ebook….I may put it up on the main post page to help others out with your story as well. So if you email a story know that you are giving permission to use it either in the ebook or on the blog. Please Email to mike@theiflife.com (note with the amount of work I have and email that I receive, I will not be able to confirm back to everyone…just those that are selected for the ebook).

Ok, I have been extremely business on producing an IF Life full ebook…as well as two other potentially large business startups. So now I am asking YOU the reader for a little feedback. The IF life ebook (no idea on the real title yet) will be a good summary into:

• General Health
• Intermittent Fasting
• Weight Loss
• Building Muscle
• Sample IF schedules
• Carb Cycling
• Lifestyle Strategies
• Sample Workout Routines
• Simplicity Tips

and some other topics that I have not written about yet. It will include past notes from all the years of reading and research I have done, my experience in training people all while trying to keep it simple, easy to read and more importantly focused on people to take action (as knowledge without action provides no real results).

Anyways while I am still in the writing phase I am open to any suggestions people have on the types of topics they would like to read about. Granted I am going to give people on the blog email/RSS the ability to get it at 50% for like $10 once I release it for a limited time….after than it will probably go to a $19 price range. It will be 100% money back guarantee….as if you didn’t feel like you got $10 worth of good information and results from using the ebook…just write me back in a month and I will refund your money. Because I am going to keep it simple and straight forward, it may or may not going into real nitty gritty stuff….but then again that’s why the blog is here too (and I would rather keep the more advanced discussions on the free blog for reader input/comments).

Your ideas and suggestions would be greatly appreciated. I am hoping to wrap it up in a week or so as it has been a long process (since I am a perfectionist by nature….I want the best product I can put together…which takes longer). Also once my promo is over to my readers I will set it up so anyone can also sell it on their blog and make a little extra $ if they want to sell it (affiliate %s will probably be as high as 60%!).

(This is a screenshot of where you will find the download link in your RSS or Email version of this post, and every post from now on. Remember it is only for subscribers, the link is NOT on this site….only in the RSS or Email version of this post delivered to you. The link will always be there on Every post so it is never too late to sign up and get the report or download it again)

Ok, this feed that you are reading today will have the active link for the free report (see above for location screenshot). I appreciate you patience in resolving the technical issues. You will find it labelled “Download the free IF Report Here” link at the bottom of the RSS or email with this post. (It will be in little blue lettering with all the other links like “email this” …etc). Remember this is for subscribers only….so you will not see the link on this blog post…only when it shows up in your RSS reader or in your email inbox.

In actually having to retype my report I was able to include more things and make it better than before. In fact….I really have started to write an ebook (have no idea when it will be done…weeks..months…). It took me about 30 hours worth of work over the last several days to get it down to 45 pages….and that is still too much for a free report. So everyone now is basically getting a bonus look at the future ebook I will be writing on all things health and fitness (not just IF, but this part is all about IF). Note that the page alignment formatting is off right now and that I can’t seem to figure out just yet. There are probably some other gramatical things and errors, but for the free report I wanted to get you a copy of what I had right now. In the very near future the free report to download will be much shorter and more cleaned up, but the future ebook will be more in depth (and also not free).

UPDATE: Formating issue now corrected, if you have the offset version a full screen one is now available to download instead (same location, use the same link)

Anyways hope you enjoy what I have written so far and feel free to leave any suggestions on what you may like to see in a full ebook in the near future (health, nutrition, exercise, lifestyle, etc).

photo by SeraphimC

Congrats and well done to everyone that jumped in on the IF challenge (technically I think this is day 28 but let this be an early congrats then). I am hoping that everyone was able to make some great changes to their lifestyle and see some positive results. Remember, it’s not a contest…but a jumpstart into better lifestyle changes that will dramatically improve your health, increase your fat loss, build important muscle and best of all give you better understanding of how eating/foods effect you and how to control them to get the results you want!

Don’t worry if you didn’t jump in on this challenge, you can start your own at any time. Again, it’s not a contest but a motivational jumpstart to getting lasting results.

That being said, anyone that did this 30 day challenge (or does one in the future), you can submit to me your story, results, any pictures of progress and other things that will be displayed on the blog to help motivate everyone else here. Just email me at mike@theiflife.com . I look forward to hearing stories from everyone and seeing what progress you have made. Of course the journey does not end here….but now results and health are just easier to accomplish and most of all keep! (Diets don’t work….only lasting changes do!)

Photo by Grufnik

Since the popularity of the original Trainer Tells All post, it’s inspired me to think some more and go into more detail about some things….the more I think….the more you have to read about it.

• Working out with cardio type workout in the AM and more weights in the PM might more replicate our ancestral patterns. Such as waking up on an empty stomach, going on the hunt, walking, running after prey here and there. The longer the hunt, the more light snacking on whatever can be foraged such as nuts and berries (no meats available). Then the final battle, the hardest fought one to overtake dinner. The strength part to carry it back and then the feast of meat, fat and organ parts. (This has always been my natural pattern to do more activity/cardio based in the AM, and then more lifting at night)
• People usually want to be told exactly what to do and eat….but what everyone really needs is to realize how food effects them…and then they will be able to get any results they want. My daily carb tolerance is not going to be your daily carb tolerance….and activity levels will even vary day to day via person. It’s more important to learn how to listen to the body and understand what one needs to eat depending on what they feel, their past activity and what they need to get ready to do tomorrow.
• Supplements can help those who are already seeing results. So don’t take a fat burner if you are not already losing fat. They can assist in results already going on but they can not do much more than that.
• Want a $10 (or less) gym? Buy a used backpack. Now do sets of 10 reps for 3 sets of pushups, pullups, lunges (up a hill), 1 legged squats and put weights/sand/water/books in the backpack. No excuse not to workout, adjust weights as needed….and if you really want some fun, hold the weighted backpack over your head while you lunge up a hill (disclaimer - my version of fun may be different from yours).
• Insulin Resistance is the #1 health factor everyone should be concerned about…and may be the cause of all obesity. High insulin levels are just a result of insulin resistance. The 3 ways you can combat and reverse insulin resistance is exercise (esp resistance), low carb eating, and periods of fasting.
• The Abs were designed evolutionary for 2 reasons, to support and transfer power between the lower and upper body. Support/Static Bracing: Holding something heavy over your head and not dropping it on your foot. Transfer/Explosiveness: Planting your foot to throw a rock or a spear.
• Most mainstream people need to spend less time in a gym and more time pursuing their passions in life. The greatest problem with many gym goers could be obsessiveness to body image, which is a never ending pursuit because nothing is ever good enough…there is always more muscle to build or more fat to lose. Some of the fittest people could also have the lowest self esteem. Train for journey of life and everyday will be exciting.
• Most people (esp athletes) have a huge Quad/Hamstring imbalance (as mentioned before with needing to squat all the way past parallel). That imbalance could be the greatest factor in most professional athletes’ knee injuries.
• Stretching before an event/sport is a bad idea (think of trying to stretch a rubber band after it has been in the freezer….crack). One should warmup with dynamic movements increasing ROM and also ramping up their speed and agility moves to wake up their CNS to be ready for action.
• Cold watermelon could possibly be the best tasting thing after a hot day of being outside and active…probably because it is like 85% water.
• The lymphatic system which is key to helping the body to cleanse it’s cells and remove waste (detox) is most active between 4am and noon. Hence why you always have the worst breath when you wake up (your tongue is a detox organ) and you probably smell too. Probably also a good reason why morning fasting could be the best option to keep your detox going until noon. Therefore eating light such as fruit/veg would be more ideal in the AM. Also another reason why you should do your cardio in the AM, to sweat out the toxins and mobilize those fatty acids to burn.
• When you first start to diet, you feel flabby….because you lose glycogen from muscle and get the flat look. Once you can look good with low glycogen levels, your muscles will look huge once your fill them back up. True bodybuilders know this and always deplete, burn the last of their fat and carb up before the show to get the best possible look (as temporary as it may be). Use that trick before going to the beach and you will look your best.
• Intermittent Fasting has the same rules of eating all day long, you still have the same amount of variables and have to eat the right foods. If something isn’t working, you need to know what variable needs to be changed (most often level of daily carbs or total calories) and tweak it till you start seeing results.
• Not stressing out about the little things will probably bring more longevity and health to most people more than any other one thing. Most people have a hard time letting things go that don’t matter…when in fact that could be the biggest key to long term health. When in doubt, ask yourself “Will this really matter in a month….year….”.
• Eating bigger and longer dinners is more important in the social aspect in many cultures around the world (taking many courses and hours to complete….all while talking with family and friends and being in no rush to go anywhere). Make it important in your life as well.
• Your largest protein meal should probably be at night, as it will generate a huge PNS response (the rest and digest one), make you feel tired and sleepy and allow a good amount of amino acids to be present during a large anabolic environment of high GH levels while you sleep.
• When in doubt, don’t think any expert knows exactly what is right for you….just take their advice, apply to your life as you can and see what results can happen. If there are no results then you can always adjust something to make it happen. If you want to lose weight either be more active or eat less….if you want to gain muscle eat more protein and lift heavy and brief.
• Health starts in your gut….after all that is where all the food goes, needs to be broken down, minerals/vitamins absorbed, and fat/proteins/sugars are digested…..or it could be going horribly wrong and there could be malnutrition because of a messed up gut environment. Most autoimmune disorders could be a direct result of leaky gut, and allowing undigested proteins into the blood stream,…to settle in some area and then the immune system attack them as foreign invaders….and keep attacking.
• If you are afraid to fail….you will never succeed. The only real failure is a direct result of lack of action. Any action is a positive step towards feedback you can use to make your next series of actions. Nothing is impossible, unless you make it so in your own mind….as that is your only real obstacle in life.