Intermittent Fasting- Sample 1 Day Fat Loss Plan

Does Intermittent Fasting Work?

This is an absolutely brilliant article by the guys at Biotrust.

Full disclosure, I am an affiliate with Biotrust. So if you decide to buy something from them I get a small commission.
It doesn’t affect your price at all but it does help pay the cost of my podcast and website.
If you decide to try their products and don’t like them, they have an empty bottle refund policy.
So you don’t have any risk.
Plus they provide a lot of useful information. So even if you don’t try their stuff, you can learn a lot about nutrition form their website.


Back to Nutrition.

Here is what I know.

  •  There are too many variables to suggest that 1 plan works for everybody.

  •  Sometimes doing something that seems totally at odds with traditional knowledge works best.

  •  Try different ways of eating until you find out the way that works best for you.

That being said…

I see people making 2 big mistakes.

1. Not giving plans a chance to work.

Too many people hop from “Diet” to “Diet” as the next greatest thing comes out. Others wait until the “perfect diet” comes out. Either way, you aren’t going to make progress.

Can I sell you on the idea that “Pretty good is good enough?”

Quick tangent:

I saw a great documentary last night called “Honest Liar”. It is the story of the Amazing Randi, one of the greatest magicians of our era. Later in his career he decided to stop performing magic and start exposing con artists such as mediums, faith healers, mentalists etc… His desire was to save people from being ripped off. Amazingly, he found that he could show the public exactly how they were being fooled and the vast majority of the public didn’t care. They wanted to believe that they were seeing something special. They wanted to believe in a faith healer, so they ignored fact and went with their feelings.
You see the same thing with fitness, don’t you? People desperately want to believe there is a magic pill that will instantly fix their problem.
So before a way of eating has a chance to work, people try the “next best thing”.
Not smart if you want results.

2. Following nutrition plans selectively.

Are you guilty of this? I am. You see a plan that makes sense. Based on science, proven results and clear cut. So what do we do? We start modifying it based on what we want to eat or to make it fit into our schedule. In a lot of cases, the stuff we decide to leave out is the most important stuff.
Okay, enough of that.

Intermittent fasting isn’t a new concept but it is endorsed by a number of people I consider leaders in the industry. I am talking about the nutrition industry not the nutrition marketing industry. People like Dr. John Berardi, my coach at Precision Nutrition. And yes, it flies in the face of what you read.


  • Breakfast is the most important meal.
  • You need fuel in the morning or your body will burn muscle for energy.
  • Eat a big breakfast and you have all day to burn it off.

Those things are all true…for some people. Yet this works. It works for me and many other people who have tried it.

I have to ask, are you having trouble losing fat? Are you really working on it or just half-assing it? (pardon the french)

If you are working out and eating clean and nothing is happening, try intermittent fasting. It is an eating system that can rebalance your hormones and remove any obstacles to fat loss.

P.S. In addition to this article, I would add just 1 more thing. (I always have to, don’t I?)

Think about taking a probiotic, if you aren’t already.

The simple act of rebalancing your gut bacteria can make a massive change in how you feel. I mean massive.

BioTrust Pro-X10 Probiotic

BioTrust Pro-X10 Probiotic

There are a number of very good probiotics out there. Here is one from Biotrust to check out.

The ONE Day Diet
(Entire Diet Laid Out In This Article)

By Coach Josh Bezoni

Hey, it’s Coach Josh and today I’m going to reveal a VERY simple, ONE Day Diet you can follow daily to get a flat belly fast.

But first, let’s be honest… dieting, well… sucks. (I bet you don’t hear many nutritionists admit that.)

It’s not surprising that almost no one on the entire planet gets excited about dieting. (Yippee I get to EAT LESS and stress myself out MORE with a confusing and time consuming program!)

But what if I told you that there is a very simple (dare I say easy), way to get an attractive flat belly that removes all of the guess work and also allows for daily “treats” that you can’t wait to enjoy?

You’d probably say I’d lost my marbles, right? Well, maybe that’s true… but let’s jump right into the secrets of my new ONE DAY DIET plan.

Secret #1: Harness the power of intermittent fasting. This is where you send your fat-burning hormones into overdrive by eating your meals during a specific window of time during the day. (I won’t bore you with all the science details now, but just know it’s a cool trick to remove that pesky flab.)

Secret #2: Enjoy two, super-quick, 60-second flab-burning “milkshake” meals during the day (I’ll show you how you can get my favorite recipe book, 53 Fat-Burning Smoothies & Milkshakes100% FREE in just a minute).

Secret #3: Eat a balanced dinner in the early evening.

So here’s my typical One Day Diet plan:

MEAL ONE: Skip breakfast (what?!) and then eat your first meal at 12 noon. Your first 60-second meal will consist of a fat-burning, all-natural, high-protein BioTrust “milkshake.” I change up the flavor almost daily, but here’s what I enjoyed today:

Pumpkin Pie Milkshake


2 scoops of all-natural BioTrust Low Carb Vanilla Protein
1 cup unsweetened almond milk
½ cup pumpkin puree
1 tsp cinnamon
½ tsp nutmeg
stevia (to taste)
5 ice cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL TWO: Three hours later at around 3PM have your second 60-second fat-burning, all-natural, high-protein “milkshake” meal. Here’s the recipe I used today:

Strawberry Cheesecake Milkshake (delicious!)


2 Scoops of all-natural BioTrust Low Carb Vanilla Protein
1 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Nonfat Greek Yogurt
1 Cup Frozen Strawberries
1/2 TSP Cinnamon
Stevia (to taste)
5 Ice Cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL THREE: Three hours later (post workout) at around 6 pm have a healthy dinner which consists of:

  1. A portion of a lean protein source (like chicken, grass-fed beef, wild salmon, or turkey) equal to the size of your palm and the thickness of a deck of playing cards
  2. A half cup of a nutrient-packed complex carbs like half a sweet potato, quinoa, barley or beans
  3. A cup or two (eat all you want really) of fibrous veggies like asparagus, broccoli, cauliflower, peas or a dinner salad. (Use a bit of olive oil and seasonings to flavor.)

I also drink at least 8 large glasses of water per day (important)… and I enjoy a cup of green tea or organic coffee most mornings. Then, one day a week, I take a day “off ” the One Day Diet plan and eat regular meals all day (typically Saturday for me). I follow the One Day Diet for 30-days and then take a full week off and repeat.

To keep things interesting, I constantly switch up my BioTrust fat-burning milkshake recipes and as mentioned I’m going to give you the opportunity to get the same recipe book I use called “53 Fat Burning Smoothies & Milkshakes”… for FREE!

It’s that simple? YEP!

Does it really work to fight flab fast? DOUBLE YEP!! It works like a charm.

So to recap, you simply have two great tasting, all-natural, flab-fighting milkshakes a day, and then eat a nutrient-packed dinner. Simple, easy, fast. But the key is to stop eating after your third meal and not eat again until your first meal the next day. This fast will send your fat-burning hormones into overdrive, help shrink your stomach, and keep your fat-storing hormone insulin in check.

Now, the #1 most frequently asked question I get about the one day diet is, “Is it important to use all-natural BioTrust Low Carb protein for my milkshakes?”

And my response is, “YES!” Here’s why…

For starters, it’s the best-tasting protein on the planet, period. If you’re going to be drinking shakes daily, you want to make sure you’re using a brand that you truly enjoy and look forward to. This stuff is like dessert… literally.

Beyond that, it’s 100% all natural. That means it contains no artificial sweeteners, colors, flavors, preservatives, or additives… at all. Instead, it’s naturally sweetened with stevia and a naturally sweet form of fiber called inulin that adds a sizable 4 grams of fiber per 24 grams of protein.

Next, BT Low Carb is Certified Hormone-Free, sourced from cows not treated with dangerous growth hormones like rBGH and rBST (not the case for 99% of all other protein products).

On top of that, it’s a true time-released blend of 4 different fast- and slow-acting proteins that provide your body with quality nutrition for up to 8 hours, without the insulin-spike associate with whey-protein-only products.

Lastly, and perhaps one of the coolest aspects of BioTrust Low Carb, is its use of a new breakthrough enzyme blend called ProHydrolase that has been shown to more than DOUBLE protein absorption over other products. In fact, it’s the only protein supplement on the market that has access to this enzyme blend currently… truly cutting-edge stuff!

Beyond that, Prohydrolase completely eliminates the bloating and gas that many complain of with whey protein supplements. Instead, BioTrust Low Carb is about as easy on your GI track as a glass of water!

And as if that weren’t enough, you’re also going to get a TON of free bonus gifts with your BioTrust Low Carb order today to make getting started on the ONE Day Diet even easier. Check this out:

  1. We’re going to GIVE you a free downloadable copy of 53 Fat Burning Smoothies & Milkshakes with your order, so you have a near-endless variety of milkshakes to enjoy on the ONE Day Diet plan.
  2. While our limited supplies last, we’re also going to include a BioTrust Blender Bottle with any and every BioTrust Low Carb order. With its patented wire whisk ball, you can mix and enjoy an extra-smooth and delicious shake anywhere, anytime. This will really make it extra convenient for you while following the One Day Diet plan, but don’t delay, these will go fast as we only have a limited amount on hand.
  3. I’m also going to GIVE you a FREE downloadable copy of the full and expanded version of the ONE DAY DIET program. You’ve got the basics already if you own the Cheat Sheets version of the One Day Diet, or by simply reading this article to this point, but this expanded version goes a step further by answering all of your questions in detail so you’re guaranteed to get the best results possible.

These three bonus gifts are valued at over $100… but they’re yours FREE when you order now.

==> BioTrust Low Carb + ALL the ONE Day Diet Bonuses

Enjoy the results,

Coach Josh

Josh Bezoni
Co-Founder, BioTrust Nutrition

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Is Corrective Exercise The Missing Key To Your Fitness Goals?

What is This Corrective Exercise Stuff?

Let’s be honest here. Most of the clients I work with are out of shape and want to lose 20-100 pounds.

The extra weight is making their life miserable. It is literally sucking the energy out of them.

Worse than that is living with constant back pain, neck, shoulder or knee pain.

The combination of the two is a terrible way to go through life. All you want is relief.

90% of the trainers and dietitians out there don’t know how to deal with this.

This is a big problem. So they go on the myth that the pain is due to the extra fat.

Take off the fat and you will feel better. And sometimes that is the case. But how are you going to perform the most effective exercises if it hurts to bend over to tie your shoes?

So most people end up in a vicious circle. You do less because that is all you can do and it doesn’t get you anywhere. Or you join a gym and try to work through the pain and end up getting injured.

But there is another way and you won’t find it on a DVD. Most trainers don’t know about it.

Corrective exercise.  The extra fat you are carrying isn’t creating your problems, it is revealing them.

This is what most people miss. True health is being able to move pain free.

If your underlying muscles are weak and out of balance, you are going to have problems no matter what you weigh. Knee pain generally doesn’t mean you have bad knees. Lower back pain doesn’t mean your lower back is weak. Shoulder pain is not due to a weak shoulder. Most of the time it is another area of the body that is out of balance, weak or injured that is causing the problem.

Never heard that before?

This is my specialty. I will work to strengthen and fix any weakness and imbalances you have. If we fix the pain issue:

  • You will sleep better which aids in recovery.
  • You will maximize your training time.
  • You will get your life back.

If you are interested in this, check out this video on making your own rehab equipment.


Here is a link to my Rehab 101 Playlist on YouTube


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