Fasting: The Warrior Fast

It sounds hardcore and it is but boy does it work! Let us explain. 

As we know from our previous blog fasting is a great way to enhance our health and fitness results and The Warrior Fast is definitely one of the harder fast but has some protocols which can make it easier. 

The Warrior diet was created by Ori Hofmekler - a former member of the Israeli Defence Force and is was designed to mimic the diet of ancient warriors. Warriors would spend most of their day working, fighting and completing their duties before settling down to feast a few hours before sleeping. This would not only take advantage of the fasting benefits but it would also help them sleep and manage their time better. We spend a lot of time preparing food and eating it which might be better put to go use plus it's a great way to manage the sleepy affect of too much food.

We're nowhere near as active as our predecessors and thankfully our lives aren't in the same amount danger but we are still in danger, everyday. The accessibility of food and plus the amount of processed food available makes unhealthy and overeating too easy  for us. We're suffering from diseases and illness related to the foods we eat and maybe '3 square meals a day' was great advice then but is it really now?  

How you complete the warrior fast

• Fast between 18-20 hours before eating during a 4-6 hour window.
• Drink water and/or sparkling water throughout the day
• Train for 45-60 mins just before your eating window
• Break your fast with protein, fats and vegetables before moving onto a higher carb meal later in the window but keep your protein intake high.
• Stick to whole foods, quality meats and fresh produce throughout.
• Include small snacks during your fast if needed but stick to nuts and berries.
• Let your body tell you when you're done eating. Once you start becoming more thirsty than hungry it's probably time to stop eating and begin your fast again. 

Transitional Period
Weeks 1-3 

• Use a 1 day on and 2 days off strategy
• Break your fast using the protocol above 

Weeks 4-6

• Continue to follow the advice above but
• Increase your morning fast during the morning of your days off

Weeks 7-10

• Switch to a 1 day on and 1 day off strategy
• Extend your fast on your day off by a few extra hours

Weeks 10+

• Compete The Warrior Diet everyday following all the protocols above

Note that fasting on just water is the best option for increased results so if you find yourself relying on the berries and nuts too much then use the transitional period guidelines above for those too.   

Training
You can complete any type of training you'd like but be aware than performance levels will drop as you transition. We'd suggest sticking to your usual routine but decrease the intensity for a few weeks. To sure to eat enough food too during your eating window so your body has enough fuel for what you're asking of it. 

Other options 
Some of you prefer to training in the morning and thats ok just start your eating window once you're done and fast though the evening and night but be aware of a few things;

• Your eating window will be during your work hours so how much time will you have to eat enough?
• Do you evening social commitments?
• Completing your eating window could make your afternoon in work harder because of sleepiness
• Since Ghrelin (the hunger hormone) is lowest during the morning you might be ready or abel to eat that much. 

Who is this for
This method is perfect for those of you looking to stay lean but your schedule demands are too much of you. 


Warning
Please be aware this along with the 24 hour fast is by far the most advanced method and you will need to build up to this. This method can be dangerous if you're diabetic (although fasting as a whole can improve this) and if you're pregnant. 

Please share with with your friends and family and please let us know what you think!

Speak soon, The Team.