FAST. LEAN. STRONG. : A Simple 5-Step Intermittent Fasting eCourse For Busy Parents Over 40

Transform your health and weight in just 2 weeks by committing to our daily Intermittent Fasting practice with 5 easy steps!

Course Overview:

Welcome to FAST. LEAN. STRONG., a Simple 5-Step Intermittent Fasting (IF) eCourse, designed to help you achieve sustainable weight goals, enhance muscle tone, and improve long-term health. With this proven IF Success framework, you’ll learn how to make intermittent fasting an easy new lifestyle routine—one that helps you reach your ideal body weight fast and increases your strength, energy, and well-being for years to come.

Whether you’re completely new to intermittent fasting or looking to refine your approach, this course provides all the guidance, tools, and support you need to succeed.

"This course is designed to help you find that sweet spot with intermittent fasting, fast-tracking you to your desired weight while boosting your energy and overall health."

What You'll Gain:

1 . Achieve Lasting Health and Energy:

• Learn a sustainable approach to intermittent fasting that boosts your energy, improves metabolic health, and supports long-term wellness.

2 . Reach Your Ideal Weight and Build Strength:

• Follow a simple, guided process to reach your weight goals while building lean muscle and bone strength for a healthier, stronger body.

3 . Gain Confidence and Control Over Your Health:

• With clear steps, meal plans, and exercise guidance, you’ll feel empowered to take control of your health journey and make it a lasting lifestyle change.

Your Coach:

Hi, I'm KimLien Hoang, a dedicated health researcher and an intermittent fasting practitioner for over a decade.

My journey with intermittent fasting has allowed me to reach my ideal body weight in under 2 weeks (after many trials and errors), build lean muscle, and improve my overall health—and I’m passionate about helping others do the same!

I’m also a proud author of the Amazon short-read book: Fast. Lean. Strong: The Simple 5-Step Guide to Intermittent Fasting Success, as well as a research enthusiast in nutrition, fitness, and herbal teas.

My mission is to help busy professionals, parents, and especially busy moms over 40 discover how intermittent fasting can transform their health and quality of life.

What You'll Get:

In this course, you’ll find 5 simple steps with valuable insights and practical strategies:

Step 1: Understand How Intermittent Fasting Affects Your Body and Choose Your Fasting Style: Most people struggle to stick with intermittent fasting because they lack the foundations of how this ancient health practice truly impacts and benefits the mind and body. In this first step, you'll gain an in-depth understanding of:

• The pros and cons of intermittent fasting and how fasting times impact your body.
• Explore 5 popular fasting schedules to find one that suits your lifestyle.
• Create a sustainable monthly, weekly, and daily fasting routine.

Step 2: Choose the Right Fasting Drinks: There is this myth that you have to starve yourself for hours on end to achieve visible results. However, there are certain drinks you can have to help you get through the fasting hours, not only boosting your health but helping you achieve your ideal weight. In this step we'll dive into:

• Learn the two biggest myths about fasting drinks and select at least three fasting drinks from my list.
• Discover natural flavors to make your fasting drinks more enjoyable without breaking your fast.

Step 3: Incorporate Enjoyable Exercises to Build Muscle and Boost Metabolism: Moving your body is essential for boosting your mood and building strength—both physically and mentally. In this step, you’ll:

• Discover how the right exercises can speed up weight loss and improve health benefits.
• Choose 2-3 exercises you’ll enjoy and learn how to fit them into your fasting schedule.

Step 4: Fuel Your Body with Nutrient-Dense Foods and Lean Proteins: In this step, you’ll gain insights into foods that not only support weight management and loss but are also packed with essential nutrients for optimal health. When embarking on a transformational journey like weight loss, it’s crucial to understand how certain foods impact our body, immune system, and overall well-being.

• Learn how anti-inflammatory, nutrient-dense foods support immunity and muscle health.
• Calculate your optimal daily protein intake to support muscle strength and fasting goals.

Step 5: Track Your IF Progress and Make Adjustments: By the time you reach this final step, you'll be fully equipped with everything you need to embark on your journey toward a healthier you. In this step, I’ll guide you on how to track and monitor your progress using various methods. Since intermittent fasting can produce fast results, it’s helpful to start with a clear goal in mind.

• Use a tracking sheet to monitor your progress.
• Quickly adjust your routine as needed and stay consistent with what works best for you.

Who Is This Course For?

This course is designed for adults aged 40 and above who want a simple, effective approach to intermittent fasting. It’s ideal for anyone struggling to lose weight or maintain weight loss, and it’s also a great guide for those looking to build lean muscle.

Whether you’re a beginner or have tried intermittent fasting without success, Fast. Lean. Strong. will guide you through each step, making your goals achievable and sustainable.

Fast. Lean. Strong. Intermittent Fasting Impact eCourse

Why Choose Intermittent Fasting?

Intermittent fasting isn’t just a diet; it’s a lifestyle change that can provide significant health benefits:

• Weight Management: Achieve and maintain your ideal weight.
• Metabolic Health: Improve metabolism and stabilize blood sugar levels.
• Strength and Flexibility: Build muscle and bone strength for long-term stability.

With a guided approach like this, IF becomes a powerful tool to enhance your well-being as you age.

What to Expect

1.  Experience the straightforward strategies to an effective intermittent fasting process, allowing you to seamlessly integrate fasting into your daily routine; this transformation empowers you to embrace a healthier lifestyle effortlessly, making diet struggles a thing of the past.
2. Discover five easy steps that lead you to mastery over intermittent fasting, helping you personalize your fasting routine and enjoy lasting benefits such as increased energy and mental clarity, opening the door to a healthier and more vibrant life.
3. Unlock practical tips and navigate through potential fasting pitfalls with ease to build a sustainable fasting routine that aligns with your lifestyle, which translates into reaching your weight goals without the constant battle of dieting, promoting a sense of freedom and control over your important healthy food choices.
4. Choose exercises that you genuinely enjoy doing to secure lasting health benefits and reach your body weight goals. By staying active, you'll reduce the risk of chronic diseases and pain while maintaining your vitality as you age. Find what you love, and let’s make exercise a fun part of your life!
5. Implement a daily fasting routine or a routine of your choice that is easy to track, maintain, and adjust to enhance your overall quality of life.

5-STEP INTERMITTENT FASTING IMPACT SELF-PACED:

Frequently Asked Questions

The following insights come from KimLien's extensive 10 years of experience with intermittent fasting, including her trials, errors, research, and successes. Enjoy her friendly and engaging take on what she’s learned along the way!

Q. What are the choices for intermittent fasting (IF) calculator and/or weight loss calculator? 

A. There are many calculator options for IF. I listed the 3 examples below and I tried the 1st 2.

• Welltech Intermittent Fasting Calculator - the free basic online tool that calculates the fasting window and the eating windows based on the fasting style you prefer and your start eating time.

• Zero App - does need the upgrade option to track and customize your fasting plan.
• DoFasting - has both the app and the scale with the subscription options

Q. What can I have during intermittent fasting for zero carbs, sugar, and calories?

A. During the fasting windows: 

• Quality water: purified, spring, electrolytes, and alkaline water
• Plain hot or cold teas: black, green, white, herbals.
• Black coffee, expresso shots
• Apple cider vinegar diluted with water (1 drink of 1 tablespoon diluted with 8-10oz. of water per fasting window).

During the eating windows:

• Have meals with nutrient-dense, whole, fresh foods and lean proteins
• Calculate the right portion for your protein amount and meal size based on your current weight.

Q. How do I combine intermittent fasting (IF) with strength training effectively?

A.

• Hydration is key, no matter when you’re working out. Be sure to drink plenty of quality water (and/or herbal teas) before, during, and after your mid to high-intensity workout sessions to keep your body hydrated. Focus on nutrient-dense meals with plenty of lean protein after your fasting windows (during your eating periods) to help preserve muscle and fuel your workouts effectively.
• By following these straightforward strategies, you’ll be well on your way to achieving your ideal body weight and enhancing your fitness journey—all while enjoying the benefits of intermittent fasting.

Q. How does intermittent fasting (IF) benefit perimenopausal women?

A.

• Begin with shorter fasting periods of 12:12 (12 hours of fasting, then eating window for the next 12 hours) and gradually increase to longer fasting schedules of 18:6.
• Be flexible to adjust and adapt the new fasting style to your current lifestyle, activities, and energy needs.

• Always have meals with nutrient-dense foods and lean proteins.
• Stay hydrated with high-quality water with electrolytes and high-quality pure teas (plain tea with no added sweetener of any kind). Have black coffee or expresso shots to lightly boost your energy if the caffeine amount won’t interfere with you and your heart rate.

Q. What are zero-calorie drinks intermittent fasting?

A.

• Enjoy high-quality alkaline water with electrolytes (no added flavors) and enhance it with slices of lemon, lime, ginger, or fresh mint. Pure teas (green, black, and white teas have caffeine) and herbal teas (have no caffeine) are also excellent choices as long as you skip any sweeteners. Additionally, black coffee or espresso shots are great options, but be mindful of your caffeine intake as it may increase your heart rate and blood pressure.

Q. What are some best books on intermittent fasting?

A.

• Intermittent Fasting Diet Guide + Cookbook by Dr. Becky Gillaspy.
• Intermittent Fasting Transformation by Cynthia Thurlow.
• Fast Lean Strong: The Simple 5—Step Guide to Intermittent Fasting Success by KimLien Hoang.  Available on Amazon.

  Q. Intermittent fasting, can I chew gum?

  A.
• Yes. Most gums have minimal calories, so they won’t significantly impact insulin or blood sugar levels. However, it’s best to stick with sugar-free gums that contain no calories and non-nutritive sweeteners like xylitol or sorbitol. Try to limit to no more than 3 gum pieces during your fasting window to keep things on track.

Q. Can you drink alcohol while intermittent fasting?

A.

• Not during fasting hours! Most alcoholic beverages are high in calories and sugar, which can break your fast. Limit your alcohol consumption to your eating windows, and aim for just 1-2 drinks. Always enjoy them with food or right after a meal — just never on an empty stomach. Choose lower-calorie options and stay hydrated by drinking plenty of water alongside your beverages. Remember, moderation is key! Cheers to making smart choices!

Q. How to navigate intermittent fasting during the menstrual cycle?

A. Navigating intermittent fasting during your menstrual cycle? Here are my tips: 

• Avoid starting your fasting routine 4 to 5 days before your period, as fluctuating hormones can make fasting trickier. But don’t get too relaxed on the next two tips! Instead, consider shorter fasting windows during your menstrual cycle to keep things manageable and effective. 
• Focus on gentle, low-intensity exercise, and ensure you're drinking plenty of high-quality electrolyte water and pure herbal teas to keep you hydrated and curb the cravings. 
•  Make each of your meals count by prioritizing nutrient-dense options with fresh foods and lean proteins.

Transform Your Health and Reach Your Weight Goal with the Fast. Lean. Strong. 5-Step Intermittent Fasting (IF) E-Course

I've created this course to be more than just about fasting—it's about equipping you with the essential tools, strategies, and knowledge for intermittent fasting (IF) success. With step-by-step guidance, you'll create a sustainable IF lifestyle that aligns with your ideal body weight and long-term health goals, both now and in the future. Let's start this IF journey together and unlock your potential!

Disclaimer:

The information in this course is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. The course aims to provide helpful and informative materials on the subject matter covered. The course’s creator is not responsible for any adverse effects resulting from implementing the strategies or recommendations presented. The creator does not guarantee any benefits, healing, cure, or results. It is important to consult with a qualified healthcare professional before making significant changes to your diet or fasting regimen, especially if you have underlying health conditions. Individual results may vary, and lifestyle changes should be made under the guidance of a healthcare provider.