“Protocol8 isn’t about eating less, it’s about eating right”
ABOUT
Protocol8
Protocol8 is an intermittent fasting programme, centred around eating within an 8-hour window and fasting for the remainder. The recommended programme length is 8 weeks.
Max benefits, least effort
You may feel it sounds daunting, but with Protocol8 the journey is so much easier as we guide you through the process in a step-by-step, daily plan to make it a painless and enjoyable lifestyle change. Furthermore, if you feel that following the protocol every day is too much for you, great benefits can still be gained doing just 5 days a week. We will talk you through how to get the maximum benefits with the least amount of effort, so it fits seamlessly into your daily routine.
Friendly Community
As nutritionists and health coaches, we have a wealth of experience in all things health-related, including a special interest in fasting, so are on hand to answer any questions you may have. As well as receiving offers for products to boost and supplement the journey, you will receive recipes, shopping suggestions, journals, and exercise plans to show how your day can fit together. Protocol8 is also a friendly community in which to share stories and tips with people that are similar to you, whether you’re fasting for the first time or a seasoned regular.
Health and longevity changes
Most importantly, there is no judgement here, we’re all in it together. We focus on health and longevity changes, rather than purely on weight loss, although this may be a welcome outcome.
Get involved
Maybe you can join with friends or colleagues, so you can offer each other support. You will see the real benefits in 8 weeks, which is long enough to see results but also short enough to reassess the situation and see if it’s working for you or if you need to make some tweaks.
EIGHT
Benefits of fasting with Protocol8
+ Offer nutrition guidance
+ Guide you through our tried and tested eating plans.
+ Suggest what and when certain supplements can support your fast
+ Offer you a community of support
+ Provide you with the best recipes to support your new lifestyle
+ Offer you choices of exercise programs to complement your new eating regime.
+ Help you to avoid the most common pitfalls of Intermittent Fasting, allowing you to build easily maintainable lifestyle habits.
+ Provide up to date research and information on fasting, health and lifestyle to ensure the you are receiving the best advice available
Exercising during
Intermittent fasting
As long as you consume enough calories in your ‘eating window’ it is possible to actually build muscle during intermittent fasting. However, just as if you were eating in a standard pattern, you can’t build muscle without working them first. Focus on strength training for this; you can take advantage of the fasted state to burn fat more efficiently, as well as build muscle, due to the increase in human growth hormone triggered by lowering blood sugar levels.
Additionally, by timing meals optimally before high intensity exercise you will be able to achieve those efforts without breaking down the muscle.
To get maximum benefit from intermittent fasting, we suggest maintaining your exercise schedule as it further helps the increase of human growth hormone and fat oxidation. There is some evidence to say, whilst training in a fasted state, there is more blood flow to the abdominal area which leads to actual spot fat reduction in that area.
With the Protocol8 programme, you will also get free Yoga and functional training videos. Yoga is particularly advised, not only because is it great for strength and mobility, but also because it’s proven to reduce the stress hormone, cortisol. This is particularly important when partaking in intermittent fasting as it can naturally increase cortisol.
Frequently Asked Questions
Why choose 16/8 over 5/2 and other fasting programs?
We believe this is a lifestyle change and is a routine you can stick to every day. Even though the 5/2 diet has had some great success regarding weight loss, it relies on the old idea of counting calories, which we think can pull some people into bad habits. By eating only 500- 800 calories throughout the day, it means that the body is never correctly fasting. By not allowing the body to go into a complete fasting state means the added anti-ageing benefits, that Protocol8 provides, are missing. We also believe that the quality of food is more important to make sure that insulin isn’t stimulated. If, however, those 800 calories are provided in one meal and the rest of the day is fasted then this does allow for the fasting state which is great. It may be helpful to try this one day a week after the Protocol8 programme is finished in order to increase the health changes you’ll experience during the Protocol8 programme.
Will my metabolism slow down while fasting?
No, in fact, quite the opposite. The best way to lower your metabolism is to reduce your calorie intake. Eventually, your body will adapt to this lower calorie intake and in turn lower your resting metabolism. When you fast, your body learns to use your body’s abundant fat stores for energy, through a process called Ketosis. With the combination of eating the right types of food and fasting consistently, your body will increase its metabolism while burning fat. Adrenaline is increased and used to release glycogen and facilitate fat burning, even if blood sugar is high. You will feel energised as adrenaline rises and metabolism is increased.
Isn’t skipping breakfast terrible for you?
No, as long as you have enough nutrient-dense foods in your 8 hours. The morning time is the most critical time not to spike your blood glucose even further. In recent studies, it has been shown that by skipping breakfast, blood sugar levels remain more stable throughout the day. In the morning there is a natural cortisol surge which raises blood sugar levels, if a high carbohydrate meal is eaten at this time, it can result in disastrous blood sugar level surge that will leave you on a roller coaster all day. On the other hand, if you were to eat three meals a day, it’s better to have a substantial breakfast than a large dinner. Most people find that missing breakfast is a lot easier than missing dinner due to the higher levels of cortisol in the morning and usually coffee intake which is an appetite suppressant. If you can’t miss breakfast, then making sure you have plenty of protein and fats in this meal will help.
How can I prevent muscle wastage?
As long as you have adequate nutrients and protein in your 8 hours, you won’t lose muscle. Additionally, by doing the right strength training you could build muscle, especially with the increase in the growth hormone and adrenaline. Taking the supplement L-Lysine has been shown to help with muscle building and cell rejuvenation during the 8 hours. Taking outside of the window stimulates insulin so you will technically lose out from the anti-ageing benefits of fasting.
What if I’m hungry and want to eat outside of my 8 hour eating period?
Allow yourself a ‘helping hand’ such as making MCT available to put in your coffee. Or if you’re struggling, see the recipes for our fat bombs. This way you will limit your body’s insulin response, and it shouldn’t hamper your progress too much.
Is it necessary what I eat within those 8 hours?
In a short answer – Yes!
Stick to a nutrient dense, low sugar diet. The Protocol8 programme will allow you to be more flexible, but if you want to see real changes, the best results will happen if you continue to have a higher ketone diet with the addition of non-starchy vegetables.
Can I drink coffee during the 6-8 hour window?
Drinking black coffee or matcha green tea can really help people get through the fasting period, as they are appetite suppressants. They also stimulate the sympathetic nervous system, allowing you to feel more alert. However, be aware that it will raise cortisol so try to limit intake to the first half of the day.
If I want something sweet, what are the best sugar substitutes?
We recommend using sweeteners that are not only natural but don’t raise blood sugar and cause an insulin spike, such as Stevia, Erythritol and Yacon Syrup. The latter is particularly special as it’s also a prebiotic fibre so feeds the good bacteria! We don’t digest it in the same way and our insulin doesn’t spike. Furthermore, you can get it in syrup form and it tastes much more like the proper sugar. Subscribe to the programme and gain access to many delicious dessert recipes that won’t raise your insulin.
How long will I have access to the program?
You will have access to the forum for 2 weeks after your 8-week programme is over.
Can I keep access to the forum after my 8 week programme?
Yes, you are able to pay a small annual fee to allow you access to all of the recipes, most up-to-date information and help. See our Home page to subscribe for the year.
Do I have to give up alcohol?
No, you don’t have to do anything! Your level of commitment is entirely up to you However, your results will be directly proportional to your level of commitment.
Can I fast if i’m pregnant or breastfeeding?
No, this is not advisable. We advise underweight, pregnant, breastfeeding mums, and children not to take part in any type of fasting. If you also think you have an eating disorder, please refrain until you seek a doctor’s or health practitioner’s advice.
I have a history of an eating disorder, should I take part?
If you have mentally and physically recovered from it, it is possible, however, we don’t encourage it. This programme is about being healthy or getting back to health, so if there is any way it could trigger any unhealthy habits or thinking, please refrain. Please speak to your GP or consultant before you take part in Protocol8.
Can I break the fast/ have a day off? Does it matter?
Sure. The idea is to create a programme that can be adaptable to different lifestyles. It is, of course, advisable that you try to stick to the 16/8 fasting programme as much as possible. We do understand that life gets in the way. Your level of commitment is entirely up to you, but your results will be directly proportional to your level of commitment. If you break the fast, there are some important things to consider:
- Ensure your food intake that day is nutrient dense
- Ensure your food intake that day is as low sugar as possible
- Balancing feasting and fasting is what it is about, don’t feel guilty, enjoy it and move on?
Why carbohydrates are essential for a healthy circadian rhythm?
It is important to have a healthy circadian rhythm, not only to maximize your sleep at night time, but also to be awake and functioning properly during the day. A healthy circadian rhythm is associated with adrenal health.
Having some carbs in your evening meal will actually reduce blood sugar. This is because when blood sugar is too low it is stressful for the body, so your body will produce the stress hormone, cortisol, which raises blood sugar.
What is the best way to contact you?
Send us an email at info@protocol8.com.
I cannot exercise at the moment – will this matter?
No, this is a great time to try the programme as it’s an easy lifestyle change that can maintain or improve your health whilst you’re immobile.
What if I feel dizzy while exercising as I haven’t eaten?
Don’t panic and drink some water with electrolytes. Dehydration will be likely cause of your dizziness. Often when we’re eating less we’re actually consuming less fluid through the day.
I have Type1 or 2 diabetes, can I still do the plan?
Although some people are even having success with type 1 diabetes, we don’t advise it without close monitoring from a doctor. However, we find it is perfect for type 2 diabetes and prediabetes. Follow the guidelines properly and you should notice improvements very quickly, please get in touch if you are unsure about anything and you feel like you need closer monitoring.
How long can I access the programme for?
Protocol8 8 week fasting protocol gives you 13 weeks full access. You will have access to your personal dashboard one week prior to your start date. Here we provide you a preparation week.
You will then have the 8 week protocol and after completion of this you are provide an additional 4 weeks access to the materials.
The 2 week fasting protocol gives you 4 weeks access to your personalised dashboard and course materials.
Once again a week for preparation, your 2 weeks on the protocol and one week after programme completion
Please note: We will send you a reminder email when your access to your personal dashboard has 2 days left. Providing you the opportunity to get recipes and information you require.
I have a medical condition, is fasting suitable for me?
Please contact us directly so you can provide us with additional information and we can discuss it further. Email us at info@protocol8.com
