Intermittent & Dry Fasting

What My Perfect Fasting Schedule Looks Like | Luke Coutinho


I keep sharing hundreds of testimonials of people across the world who have embraced the system of smart fasting in line with nature and its cycle. Let me share my story with you ….

My fasting schedule and how it varies day to day –

I’m done with dinner by 6:30PM sharp on most days. I then have water, an hour later at 7:30 pm (in order to maintain a gap between dinner and water intake (it’s necessary to keep a gap between your meal and water intake). So, my food fast starts at 6:30pm and my water fast at 7:30 pm.

I sleep by 10 pm on most nights. My sleep is deep and I wake up without an alarm. I then break my water fast at 8:30am which is about 1 hour before my workout. I work out from 9.30 am to 10.30 am. I break my food fast at 10:45 am on most days.

If I’m hungry earlier, I listen to my body and break my fast accordingly. This can vary. Especially on a day of heavy workout, I find my body needing food earlier the next day. So, I listen and eat according to what my body’s needs. If I’m thirsty, I break my dry fast earlier.

How do I break my fast?

I break my fast with fruits, nuts, seeds, followed by my mid-morning post workout meal. Lunch is at 1:45 pm, post my Facebook live of the day. My lunch is wholesome and a complete balance of carbohydrates, proteins and fats

How rest of the day looks like?

My next meal (which is dinner) is at 6 pm, which again has carbs, proteins and fats. This is my last meal of the day. If I feel hungry in between lunch and dinner around evening, which is rare, I have a fruit and some soaked nuts. The beauty of the circadian rhythm integrated fast is the fact that your appetite decreases and sugar cravings disappear. I absolutely love my one cup of coffee, but on fasting days I don’t enjoy it at all. The reason is simple. On days I fast, my body is running on cellular energy and stimulants are not needed.

Energy levels soar. I have been working out in a fasted state and I realise that I have super energy levels and a much better focus. Mental and brain energy is sky rocketing.  I start seeing patients by 8:15 am. I am super focused and energetic. Sometimes on a Sunday, my last meal will be at 2:30 pm and I’ll try to hit 22- 24 hours of fasting at least once or twice a month. When you fast the right way, you can be liberal with your favourite foods in balance and that’s the beauty.

Bottom line being …

Less is more. Listen to our body and try to get at least 5 out of 7 days right in a week.

Please note:

  • Don’t make it a game. Don’t compare your fasting time with others or mine. Everyone is different.
  • In the building phase, make sure you really eat well. Don’t diet in the building phase, else you will only cripple your metabolism. Get your macros and micros (I don’t mean you start calculating them!), vitamins and minerals. Eat well and don’t starve. Fasting is not starvation.
  • Treat your meal times as sacred times, just you and your food. This is important.

    Other mind-blowing benefits of integrated circadian rhythm fasting:

  • Your immune system is pumped up. A good quality sleep coupled with fasting is a solid dose for your immune system.
  • Your skin and hair will have a glow that no cosmetic or skin care product can ever give you.
  • Fat loss
  • High energy levels
  • A feeling of lightness
  • Decrease in appetite and sugar and caffeine cravings
  • Improved brain focus
  • Reduction in inflammation, pain, swellings
  • Better muscle definition
  • Testosterone boost
  • Natural detox of cells and organs
  • DNA repair
  • Gut repair
  • Better digestion

I travel a lot – long flights and short trips, and this fasting suits my schedule the best. It’s easy to maintain timings and cycles.

When you fast, you wake up in the morning with so much free time to stretch, do yoga, meditate, plan your day, family time. Mornings don’t feel like a rush at all.

Everyone doesn’t have to fast. Do it if it suits you and don’t do it if it doesn’t suit you. Keep it simple but always remember, fasting is the magic drug to stimulate your body to heal, rejuvenate, repair, grow and look after you. Use it well. Don’t abuse it. Most importantly! Develop a lot of self-discipline around your fasting. This is everything!

– Luke Coutinho


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Luke Coutinho

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