Daily Intermittent Fasting is a tool that can be used by individuals looking to boost energy, prevent cardio-metabolic disease and promote mindfulness practice when it comes to hunger, food and satiety. The following is a guide designed for Dr. Navaz Habib’s 2-Week Energy Boost Challenge participants. To register for the challenge click the link below:


Step 1: Determine your daily routine

Sit down for 10 minutes and write down your daily routine – from waking up to meals, getting to work, sitting in front of the TV all the way to going to bed at night. Do this for weekdays and weekends as some people have varying schedules based on these days. If you work shifts, create a routine for each possible shift that you could be on.

Use a spreadsheet for increased organization, or just good old pen and paper to do this.

Enter your meals as part of this tracker so that you have a plan and something to stick to.

This is a snapshot of my daily tracker:

Step 2: Buy a Good Water Bottle

Water intake is very important and a great tool to help you overcome any hunger that you may feel, especially early on.

Here are a couple of great options similar to what I use:
550ml Glass Bottle with tea infuser, $9.99
16oz Stainless Steel Bottle, $16.99

Step 3: Plan your meals

It’s important to decrease the number of decisions that you will make on a daily basis, allowing enough brain power to remain for other more important tasks. An easy way to do this is to know when you will be eating your meals and what you will be eating.

During intermittent fasting, you will be eating 2 meals within an 8-hour window each day and then be fasting (from food) for the remaining 16 hours per day. Choose to eat your meals at certain times that work best for your schedule. In my schedule, my 2 meals are eaten on weekdays between 12pm and 8pm and on weekends between 9:30am and 5:30pm.

It is also highly recommended that you plan WHAT you will be eating by meal prepping on certain days and times. Sunday and Wednesday can be your meal prep days and you can then have meals ready to go for 3 days at a time, thus eliminating the need to decide what to eat when you are inevitably hungry at the time of your first meal.

Step 4: Clean out your pantry

This is one of the toughest things to do as we often store the things that we enjoy munching and snacking on throughout the day and the week.

Things to ensure you eliminate:

    • Cereals, Cookies, Crackers, Chips – the four crappy C’s
    • Foods with added sugar
    • Snacks with high carbohydrate content
    • Foods with high trans fat content
    • Things made with low quality, processed oils.
    • Packages with an expiry date LONGER than 10 days from when you bought it (it means its not fresh)
    • Packages with ingredient lists longer than 5 items

Are you a foodie or a food addict? CLICK HERE to find out

Use your common sense and cut out anything you KNOW you shouldn’t eat. Toss it all. Don’t second guess it. You know it’s bad for you… toss that crap. If you want higher energy, it is important to eliminate processed “foods” that cause you to store more energy than to be used by your cells for energy immediately.

Once you do these 4 things, you are ready to start intermittent fasting and boost your energy by eliminating distractions that you may keep in the house!

You are now well prepared to succeed on your journey towards improved energy using Intermittent Fasting.

To Sign up for the Energy Boost Challenge, enter your details below: