Now that you’ve nailed the basics of the 16/8 IF protocol and seen a bit of my personal take on it, let’s go a step further.
It’s time to dig into the science behind why intermittent fasting can be such a game-changer.
My goal? By the time you’re done here, you’ll feel confident and empowered to make informed choices about whether I.F. is the right fit for you and your goals.
Got questions? Don’t sit on them—reach out. Whether it’s on Facebook, Instagram, or via email on the form at the bottom of this page.
Right then, mate, let’s dive in and break it down.
Growth Hormone Boost
Growth hormone (GH)—a.k.a. the “youth hormone”—is like the MVP of hormones when it comes to fat loss and muscle gain.
Both men and women produce GH naturally, and with the right nutrition and training, you can crank it up a notch. {1}
What does that mean for you? Higher GH levels help torch stubborn fat (yes, even that belly fat that’s been hanging around too long) and build lean muscle, especially if you’re lifting weights. {2}
But GH isn’t just about aesthetics—it’s your body’s repairman. It helps heal and recover, keeps you feeling energised, it may play a part in slowing down the aging process, and even gives your overall well-being a boost. {3,4,5}
Who doesn’t want a little more of that, mate?
GH is even linked to an overall sense of well-being.
There are three key windows to increase GH production naturally:
- During Sleep: A consistent sleep schedule helps GH work its magic overnight, repairing muscles, keeping your brain sharp and handling general upkeep. {6}
- While Fasting: An extended fast keeps blood sugar lower, which supports GH production. {7}
- After Intense Resistance Training: Lifting heavy and focusing on slowing the the push or pull part of a movement gives GH another boost. {8} (Lactate production = more GH)
When you align these three windows—getting good sleep, fasting in the morning, and lifting heavy—you’re maximising GH levels all day long mate.
How to Take Advantage of The Three GH Windows:
- Window 1: Sleep Well: Aim to go to bed and wake up at the same time every day. (I know, easier said than done.)
- Window 2: Morning Fast: This is your fasting period until you break it with your first meal.
- Window 3: Lift Heavy: Check out my 4-week Evo-43: The Busy Parents Ultimate Guide To Training to get started with a set of workouts that will skyrocket your results. You’re looking at a 6-10lb drop in scale weight, when you combine these workouts with a diet high in fibre, protein, whole grains, beans, legumes, pulses and keeping yourself hydrated.
Increase in Insulin Sensitivity
Here’s another reason I.F. can be the end game for stubborn fat: it helps your body handle insulin more effectively.
Insulin’s main job is to take carbs you eat to your muscles, so they can be used as fuel.
You’re all over that by now, mate.
But here’s what can go wrong: when you’re constantly overloading on sugar and carbs, your pancreas—the factory that makes insulin—can get knackered.
It stops keeping up with demand, pumping out less insulin, and suddenly that sugar’s got nowhere to go but your fat cells.
Cue the arrival of those love handles and chippy tits.
I.F. gives your pancreas the breather it desperately needs by extending your morning fast.
This reset improves your insulin sensitivity over time, making your body more efficient at shuttling carbs to your muscles for energy rather than storing them as fat.
Pair I.F. with a sugary purge, a junk food boycott and swerving UPF, then swapping in complex carbs, and sticking to a calorie deficit, and here’s what happens: carbs fuel your muscles, body fat becomes your go-to energy source, and you stop storing excess fat. Progress, right there.
What people get so wrong
Think of it like driving: you’ve got to keep on the brakes for a bit before you stop, then you can reverse.
The same goes for stripping body fat.
Before you can start burning it, you’ve got to stop adding to the reserves.
That means getting into a calorie deficit, which doesn’t happen overnight.
Here’s the truth: it takes a few weeks for your body to adapt and for the fat-burning process to really kick in.
So, the important thing is to focus on daily, controllable habits—your training, your food choices, and your consistency.
Stick with it, and by weeks 3-4, you’ll start seeing the progress you’ve been working toward.
Patience, mate—it’s all part of the process.
Give Your Gut a Break
Now, let’s talk about your gut.
Erratic eating, loads of sugar, UPF, stress, late nights, alcohol, dugs, recreational and prescription—They all take their toll.
Over time, this can lead to an overworked gut, a buildup of bad bacteria, and broken digestive enzymes that can’t do their job properly.
Your gut is where fat loss starts, it’s where your immune system lives, and where important brain chemicals are made that affect your mood.
In short, a healthy gut means better digestion, clearer thinking, improved immunity, less illness, and more effective fat loss. {9}
With I.F., you’re eating in a structured way with higher-quality food and smaller portions.
This gives your gut a break, giving it time to recover, which in turn supports fat loss, stress resilience, focus, and muscle gain.
Pro Tip: Drinking filtered water is like hitting the reset button for your body. It helps repair damaged enzymes and supports smoother digestion.
Want to take it up a level? Adding high-quality supplements—like probiotics can protect against cancer, reduce IBS symptoms, and lower cholesterol on top of improving your digestion. {10}
L-Glutamine—can give your gut bacteria the balance it needs to thrive {11}
It’s the small tweaks like this that add up to big wins, mate.
Curbing Cravings
Constant cravings? That’s your body telling you something mate.
Every time you eat, your fat cells release a hormone called leptin.
Leptin attaches to special receptors in your brain which tells your brain when you’re body is full.
And, henceforth you stop eating.
Leptin: It’s like the petrol level gauge in your car: no fuel then fill up, if the fuel tank is full then no fuel needed.
But over time, when you’ve been abusing UPF, sugary drinks and snacks, alcohol and fast food your brain stops listening to leptin.
You’re brain doesn’t get the message that your full.
This is called leptin resistance, and it’s a big reason people who eat ultra processed, foods, high in sugar feel hungry all the time, and are overweight or obese as because of it. {12}
I.F. can help reverse this by giving your leptin receptors in your brain a chance to recover.
As you eat less often, eat better-quality carbs, more fibre, veg, whole foods, beans, pulses, legumes, nuts and more protein, you’ll start to feel full faster and naturally want to eat less and you’ll start to drop fat because of it.
Then, as you start to shed fat, your body will produce less leptin, making it easier for your brain to get the message that your full
Last tip: Practice mindful eating. Pay attention to how you feel while eating, and stop when you’re satisfied.
You don’t need to finish everything on your plate, you’re not 8 years old anymore, and as you go you’ll start to eyeball what a healthy meal looks like on a plate.
Time to Get to Work
With both Part 1 and Part 2, you’ve got a solid understanding of how and why I.F. works—not just for fat loss and muscle gain, but for overall health and how it works with the beautiful chaos of your hectic schedule, especially in the mornings.
When you’re healthier and extend your health span, live healthier for longer, life just gets better.
Got questions? Get hold of us on Facebook, Instagram, or on the contact form below.
Take Back Control of Your Health—One Step at a Time
Feeling stuck, exhausted, and frustrated by the endless cycle of sugar cravings, low energy, and lack of progress?
You’re not alone, mate. Life’s chaos can make healthy eating feel impossible, but it doesn’t have to stay that way.
This 2 part IF series is part of Rethink Sweet: The 10-Step, No BS Guide to Low Sugar Living, where you’ll break free from the sugar trap, fuel your body the right way, and finally see results that last—without giving up the foods you love or spending hours in the kitchen.
This is your chance to regain control, feel energised, and start living the healthier, happier life you deserve.
Yours in health
Rick
