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How I Do Intermittent Fasting & Coffee (My Morning Routine)
Many of you know that I do Faster Way (and have for a few years now) and have seen me talk a little about intermittent fasting as part of that plan. I've had a few questions from folks, so I thought I'd share here about my morning routine!
NOTE: We just got this $25 OFF Faster Way to Fat Loss Coupon Code for PPP readers only!!!
First of all – last year I totally entered the world of fancy coffee when I was got Nespresso Coffee Machine on sale on Amazon Prime Day. (There are some really good deals on bundles going on right now at Bloomingdales ~ they're pricey but pretty fun!)
It tastes like real honest-to-goodness coffeehouse coffee, and makes me feel like I have a special reward waiting after I get in my early workout. I love that!
The Nespresso Coffee pods are a bit pricey for this frugal girl, so I try and catch them on sale whenever I can. I also love that they're recyclable ~ if you order from Nespresso directly they send you a postage paid bag so you can return the pods when you're done.
I use 2 tablespoons of skim milk for creamer in the mornings (2 tablespoons skim milk = 10 calories), so I can stay under 50 calories in order not to break my fast). I froth right up in this Nespresso frother (which came with my Nespresso bundle. I LOVE the frother probably a wee bit more than the coffee machine!)
To sweeten my coffee without breaking my fast, I use Gentle Sweet from TrimHealthyMama (It's an Erythritol & Stevia blend that doesn't mess with my digestive system like some sugar substitutes can). I keep it in those pretty copper canisters on my counter, and love how happy it looks!
My morning routine.
I start out most mornings between 5 and 5:30 AM now. Here's what my morning usually looks like:
- 5:15 AM – wake up, work out (I follow the Faster Way Workouts some mornings, walk with a neighbor a few days a week, or hop on my spin bike)
- 6:30 AM – hop online for a quick few minutes to make sure everything is working well on PPP, and do any quick updates I need to get out of my way fast in the morning
- 6:45 AM – shower, get ready for day (start laundry, make bed, listen to my Bible reading for the day. I'm trying to read the entire Bible this year in a year ~ I've never done that before but am already to Exodus and loving it)!
- 7:20 AM – Make coffee (yay!), clean up kitchen, family room, general tidying of our. home
- 7:30 AM – Take my youngest to school
- 8:15 AM – Sit down to work ~ map out my day and get started 🙂
Because I get asked this alllll the time, I try to get in bed between 9 and 10 PM at night. My girls usually come up and chit chat with me during that time and it's the sweetest time in my day, um, next to my morning coffee!
Intermittent Fasting.
Most folks who do intermittent fasting do a 16:8 schedule (16 hour window for fasting, 8 hour window for eating).
I usually fast from about 6-7 pm each evening until 11am or Noon the next day depending on my schedule, so I get in about 16 – 17 hours of fasting. Intermittent fasting has been shown to have tons of benefits including fat burning, weight loss, insulin resistance and cellular repair. (You can read lots more about it right over here!)
Making a few tweaks to my morning coffee helps me stay in a fasting state until lunchtime without feeling too deprived. 🙂 At first it took awhile to get used to, but overall, it just makes it easier for me to manage my weight (as someone who truly loves food, having clear breaks set in my day ahead of time for me helps me to save a ton of calories ~ which has been worth it for me as someone who's struggled with weight my entire life). I honestly feel like intermittent fasting has helped me maintain a consistent healthy weight now for over three years, and I wish I'd found it years ago.
Do you do intermittent fasting? What tricks and tips do you have for making your morning coffee fasting-friendly? We'd love to hear them in the comments below!
I have a question about your morning routine. Does your family make their own breakfast and lunches?
Or do you prep for those and they grab and go? Is everyone in the family following the intermittent fasting?
Lots of questions, im curious and wanting to see if i can copy your schedule- not the 5am part, lol. I have to sleep longer and im usually not off work and home until 11-midnight or later.
The exercises are they all 30 minutes?
Thank you for reading this.
Proud of you for sticking with it and encouraging all of to strive to do better.
We are happy to answer all of your questions Loradona! For the most part, Laurie’s family makes their own breakfast since they are usually on the go, but she always has things on hand for them! For lunches she usually preps them ahead of time to make it easy for her and her family. Laurie is the only one that does the intermittent fasting! The workouts are usually around the 30 minute mark, although sometimes she changes it up and either goes on a long walk with a neighbor or goes to the Orange Theory gym where they create a workout for everyone each day. I hope that helps. Let us know if you have any more questions.
My husband and I have been wanting to try intermittent fasting but he gets really bad headaches if he goes too long without food. How do you avoid this? I get sick to my stomach and headachy as well if I go longer than 12 hours.
Hi Kim! I’ve slowly worked up to 15 hours – and do drink my coffee for sure! If you can even get to 12 hours it will help – but try that consistently, then scoot to 13 hours if you can. This DEFINITELY though won’t work for everyone, but has worked for me!
Hi Laurie,
Congratulations on maintaining your weight loss for so long! That’s such a huge accomplishment and you should be so proud! I’d love to know if you still pay for the monthly program at this point? If not, how long did you decide to keep paying for it after the initial six weeks? When did you feel comfortable enough to continue on your own?
Hi April! I have LOVED it so much and would definitely recommend paying for it at least 1-2 times after the initial six weeks (the app is fantastic, and the community support inside those FB groups is so helpful.) I still have my membership however I think I could definitely stop it (I keep it for the workouts more than anything else!) But after doing 2-3 rounds you have all the information you need to keep it up. Hope that helps! 🙂
What audio do you use to listen to the Bible? I’d love to follow along and read the Bible in a year, thats my goal for next year, as it’s already February.
Hi Shasta, I listen to it through the bible app but you can also use youversion which I’ve heard has awesome plans and can read to you as well!! Enjoy, I’m really loving my time in the word right now! 🙂
When you break a fast, do you eat breakfast or lunch? Do you only eat two meals a day? Also l heard that fasting is hard on your gallbladder. My friend told me that bc she had to have emergency surgery. I want to try doing the 16:8. Any suggestions would be appreciated.
Hi Jill! I typically eat a breakfast type food (bc I love breakfast!) when I break my fast, then a snack around 2:30, and then dinner at night. Hope thathelps!
I’ve also heard that a little about your gall bladder as well… so far I’ve done it for 4 years without any issues, but I understand your concern! I do probably eat breakfast 2 days a week if I”m out with family or for whatever else, so maybe that has helped? For the initial 6 weeks I fasted every day, but since then I definitely eat breakfast for sure once a week, and up to two times. Hope that helps!
My chiropractor suggested I try intermittent fasting. Are their any books you recommend so I can learn more?
Gin Stephen’s books! Feast Without Fear and Delay, Don’t Deny.
I LOVE FOOD! It brings me happiness to eat good food. My friends and family tell me I should have been a food critic because I love tasting good food so much. I started IF a year ago January 1st. The biggest thing for me was the coffee and when I told myself that I could eat what I wanted during my eating window it made giving up my creamer and Splenda much easier. Now I drink alot of black coffee and dont think I would ever go back. I definitely follow delay, don’t deny and eat whatever and however much I want during my eating window. I usually do 19:5 or 20:4, but if I have lunch with a friend or want to eat breakfast with my husband on the weekends I do so with no guilt. I get right back on it the next day and do fine. I do strictly follow delay, dont deny and have nothing but black coffee and water when i am fasting because i dont want to trigger any type of insulin reaction. I have lost only 35 pds, but many inches and sizes in my clothes. I really think i have had some cell regeneration and slowed the aging process at 55. Definitely helps me sleep better and feel better. Best eating plan I have ever done and I eat whatever I want during my eating window so that I will stick to it, because like I said I Love Eating Good Food. And one more thing I only eat what I really Love and don’t just eat to eat and I have sweets every day.
You can reuse the nespresso pods with reg grind coffee. Amazon makes a sticker to put back over it. Really saves money too!
Can you drink water in the fasting window or do you have ti get it all in in the 8 hours? And also, how many calories are you eating in that 8 hours? I know it’s different for everyone based on age and activity, I am just curious. I started noom and it’s going well but I thought maybe I could combine the two.
Hi Rhonda! You can definitely drink water in those 8 hours – and anything really under 40-50 calories shouldn’t break your fast (at least that’s what I’ve read!) I carb cycle tracking macros (which is what I learned using the Faster Way to Fat Loss program), and most days eat between 1300 and 1500 calories if I’m trying to lose a pound or two, a little more now that I’m at my goal weight. Hope that helps! 🙂
I drink hot tea in the am to get me through. Or my soda stream with a drop of lemon essential oil just no calories. Then at 11 have my coffee with hwc ( heavy weight cream) and lunch.
Thanks so much for the tip Terri! 🙂
Hello! Thank you for introducing me to this program. I am currently on the 5 day, and I’m considering the six week program. My only concern is that I feel the meal prep /cooking requires me to be home for mealtimes. I am a teacher, and I’m off for the summer, so it’s working for me now because I have the flexibility. But do you think this would work for someone who doesn’t have the luxury to be home cooking and prepping during their eating window? I’m hesitant to join the six week program because of this. Thank you!!!
Also…. a less complicated question…. If you stop your subscription, do you lose access to the recipes you’ve already made and the exercises you’ve already completed?
Thank you!!! And congrats on your weight loss/health gain!!
Hi Tamara, we are so glad you are enjoying the program so far! Each week of the program you should receive your meals listed with a grocery list attached. That has made it easier for Laurie to prep the meals at the beginning of the week. That way when work gets busy you can have things on the go! The program is less of a diet and more of a lifestyle change to redirect some of our unhealthy habits and learn new ways to get our bodies healthy. You are also paired with a certified personal trainer that is fit for you and they can also help you navigate your season of life and goals as well. As for your second question, I believe you do lose access to the meals and workouts once you leave the program. If you have more questions you may want to reach out to the company as they will have more detailed answers as well. I hope that helps!
On w your first 6 weeks is done, is there a discounted price?.Or are you still required to pay the same price every 6 weeks until forever?
I believe it is the same price! I paid for it for a few months and then took what I learned and created my own routine from it, so I did not continue to pay forever! I hope that helps. 🙂
Could you share some of the meals you eat on the plan – on your low carb days and the the other days. I started the plan 2 weeks ago and we are doing well, but I would love some more ideas for meal planning. Thank you!
Hi Katie! I usually eat a salad or eggs with spinach when I break my fast around lunch, and eat whatever I make for our family for dinner – I just make sure to go heavy on fresh veggies and salad at dinnertime (my plate is usually about 1/2 full of salad – on low carb days I do a big salad with lettuce, tomatoes, boiled eggs if I have them, and ranch, on low regular macro days I do a spinach salad with berries, goat cheese and Ken’s Raspberry Walnut Vinaigrette – I love salad which makes it way easier for me!) Then I eat whatever protein our family is having – the recipes in the new low cal pack will help a TON for this too (those are coming out in February and I can’t wait!) Here’s a link for a free trial of the low cal meals also – Hope that helps a little at least! 🙂 https://passionatepennypincher.com/low-calorie-meals/
Thank you so much! This is wonderful and very helpful. I look forward to the recipe release in February! I enjoy your site so much.
I started intermittent fasting in late June thanks to you and got to my “goal” weight by my October birthday. I’ve continued my 20:4 schedule since then for maintenance and have lost a few more pounds. IF is so easy to follow and gives great results. Thanks so much for the inspiration!
I started IF (intermittent fasting) about 4 years ago….shortly after that I stumbled upon the FASTer Way and loved it so much that I became a coach! 🙂 I highly recommend IF ….it’s very easy to implement and you can work up to your desired fasting window…just stretch the time you do not eat each day a little more and more. The healthier you eat during the feeding window, the easier it is to fast. Be sure to get in plenty of healthy protein and fats….they keep you fuller, longer….and stay well hydrated! IF has so many health benefits! 🙂
I am coming up in my 2-year IFaversary next month! I have to say I’m a “clean faster” in that I believe anything other than black coffee is breaking your past. I went to black coffee 2 years ago and it was honestly not that hard (I still think of you fondly sweet cream) :). The artificial sweetener you use can make it harder to fast as it still tricks your body into releasing insulin and making you feel hungry. I am a disciplined 16-8 girl and simply drink sparkling water (plain) at 10am when I feel a bit hungry! Do you follow Gin Stephens?
Looked up the Bloomingdales price for Nespresso. It is only $25 more to buy the coffee maker and frother at Bloomingdales than it is to buy frother only from Amazon. What a deal! I am really trying hard to IF and know this will help so much. Thought this info might help others.
Thanks so much Cena ~ LOVE that! (For anyone looking, you can check out the Bloomingdales Nespresso sale here –> https://bit.ly/360KzAs). Cheering for you, and wishing you all the best on your journey!
I just started intermittent fasting again last week. I had tried an sxtreme 24:1 schedule this summer and although I lost weight, it was not good for me mentally and I felt lethargic. I spoke to my doctor in December and she suggested I try the 16:8 schedule. I started it this last week after 4 weeks of 3-4 times a week of intense exercise and eating 3x a day, calorie counting, and losing NOTHING. I felt super discouraged so I started intermittent fasting last Monday and as of this morning have lost 6 pounds. I have lots more to lose but I am determined to do it the hard way by the grace of God. I eat aftrr 1pm and no later than 9pm, because our family schedule is so crazy with after school activities.
Thanks so much for sharing with us Elizabeth ~ way to go on the 6 pound loss! Cheering for you!
I just finished my first full week of intermittent fasting. I always thought there was no way that I could do it. But being home on maternity leave, my schedule was so chaotic that I realized that I hadn’t been eating until almost 11 anyway. I decided to give it a try and I’m loving it so far. I go back to work next week and it worries me that it’ll be hard to get up early (and still be getting up in the night with a newborn), but I’m determined to make it work. Dieting and depriving myself of foods has never worked for me, so I’m excited to see where the fasting journey takes me.
Fantastic job ~ way to stick with it Lacey! 🙂 Cheering for you as you start work back up!
I have been doing IF for a little over a year now and lost a pesky 20 lbs that just wouldn’t go away. I typically fast 16 to 20 hours per day and try to do a 36 hour every other week. I have noticed that the 36 hour is what really jumps my metabolism. It’s been so hard to do since covid started and I lost my job though. There are just so many temptations at home!
Way to go Christina ~ LOVE that! Great job sticking with it 🙂 (And totally know what you mean ~ it can be hard to say no when you’re home more!)