Modified Keto + Intermittent Fasting || 21-Day JumpStart

Chances are that you are here as a result of the AMAZING Facebook LIVE I did with Drew Manning?aka ?The King of Keto??answering all of your burning Keto questions. If you missed it, you can watch it here. While I felt like I knew a decent amount about the Ketogenic way of eating already, I know I learned a LOT more about the Keto diet, the Keto lifestyle, and even quite a bit about Intermittent Fasting. I?m sure you got a lot out of it too…and hoping you are one step closer to knowing WHICH way of eating is right for your body type, your personality, and your lifestyle.

Before I go too far, if you missed Drew?s guest blog, Keto 101 – The 5 Biggest Mistakes People Make, from earlier today, you MUST go read it…if not now, then as soon as you are done with this post. He breaks down the Keto diet in easy-to-understand lingo, and (as the title says), he helps you avoid some common beginner Keto mistakes and clears up misunderstandings.

I noticed when I posted about this LIVE, I got a couple people asking WHY on earth I am now promoting Keto. Here’s the deal. I AM NOT. I feel like my job as a fitness professional, life coach, and transformation specialist is to provide YOU with all of the information YOU need to make the best decision for YOU.

KNOWLEDGE IS POWER. When you understand the options, and you know your body, you are able to make the choices that will lead you to a happier and healthier life.

With so many of you asking about Keto, I would be doing you a disservice if I didn’t at least lead you to the best source on the topic. My goal…and Chris’ goal…is to help you find a nutrition solution that you can follow…for LIFE! Whether it?s carb cycling, Keto, Paleo, plant-based, or any of the many other programs out there…if it?s not sustainable, it?s not attainable.

Unfortunately (and fortunately at the same time), this isn’t a “one size fits all” kind of thing. Every BODY is unique. Because of this, every single BODY requires a slightly different approach. As coaches, our job is to help you find the best approach for you?again, one that is sustainable?and get you to where you ultimately want to go.

I will say this though…while WE have found carb cycling to be the best and most effective sustainable solution (because it allows for so much flexibility), it doesn’t mean there aren’t other ways. Carb cycling allows us to cater what works best for us as individuals (whether high carb, low carb, reward meals, no reward meals) and create the best plan for EACH INDIVIDUAL. 

Now that we have that out of the way, back to why we are here…the (truly) amazing plan Drew has created, Healthy 21 Jumpstart. 

I think it’s safe to say, there has been a HUGE amount of publicity over the Keto lifestyle recently. We’ve laid out in our previous post and in our FB LIVE some of the pros and cons of Keto…but much of the feedback and comments from TRADITIONAL KETO TESTERS are saying the same thing. Things like, “This way of eating is too difficult and overwhelming. I just cannot make a sudden change!” (especially if you have a love affair with carbs).

To combat this, and help people make baby steps from A to B, then B to C, then C to D (eventually all the way to Z), Drew has come out with a new alternative to his Keto program called ?The Healthy 21 Jumpstart.? It incorporates low carb + Intermittent Fasting + carb spiking + cheat meals? giving you the physiological AND psychological benefits of all, allowing you to feel less trapped in your ?diet? and prevent you from binging or indulging in unhealthy foods.

For those of you that have tried any of our carb cycling plans, you know Chris and I are firm believers that deprivation is NOT the name of the game!!! It will help us lose weight short term, but more often than not, the weight will come right back on as soon as the dam breaks and the flood gates open…ie. Binge Central.

For this reason alone, I love the idea of Drew’s plan and stand behind anyone giving this a shot. 

The best part about this way of eating? It makes it super easy to give Keto a test drive instead of having to take the total Keto plunge before you even know if you are ready.

Here are a couple bullets Drew shared with me about this program:

  • You can eat healthy carbs as a ?late night? snack. (aka “carb-spiking”)
  • You can have a cheat meal on the weekend.
  • You will stabilize your body?s insulin levels and get the results you?re looking for in the mirror.
  • You will be eating 2-3 well-rounded meals a day.
  • You will be incorporating components of Intermittent Fasting, by eating between 12pm and 8pm daily, allowing you to eat into the night.

Let’s talk about the carb-spiking for a minute…because I know I’ll get a lot of questions on this. You’re probably thinking… “Carbs in a Keto program? Really???”  From what I understand, the answer is YES. ?Carb spiking? is all about eating a healthy carb source paired with a fat (such as a banana with peanut butter) at the end of the day. By doing this, I’ve been taught by Drew that you will enjoy a deeper sleep due to your hormones creating a spike of insulin.

With other diets, this happens regularly throughout the day, which can make us feel sluggish and tired if meals are not managed and timed properly, and more often than not, we turn to coffee or simple carbs to survive.

The theory behind this plan is that by eating only proteins, fats, and vegetables throughout the day + saving our carbs for nighttime, we can escape the daily ?idis? and experience better rest at night.

A couple other bonuses of carb spiking are are supposedly 1. waking up fueled for your morning workout, AND 2. having well-hydrated muscles to help you power through your workouts.

SIDE NOTE on Intermittent Fasting: I?ve been getting a lot of questions about this topic, and I will be releasing a blog by this week’s end with even more details. But to put it simply…it is a pattern of eating where one alternates between periods of eating and, well… fasting. Pretty self-explanatory.

It is NOT a starvation diet, and you are NOT depleting your body of food to lose fat…which is a common misunderstanding. When you?re following an Intermittent Fasting program, you?re still eating a normal amount of food?you?re just eating the same amount of calories at different meals, at different times during the day. 

More to come on this, so stay tuned…

To learn even more about ?The Healthy 21 Jumpstart,? click here. I know it can be a bit scary to try something new, BUT… if you?re the least bit interested, it?s not going to hurt to give it 21 days and see what happens. As we always say…”If you don’t like the results you see or the way you feel, you can always go back to what you were doing before.” After all… It?s only 21 days!

Questions, comments, anything…on the mouthful I’ve said above, or anything you’d like to know…comment below! 




Connect with Drew here:



Related reading:

Keto 101 + The 5 Biggest Mistakes People Make || by Drew Manning
Carb Cycling 101
Tuesday Tip: Fruits and Veggies?Out of Sight, Out of Mind!
It Really Is All About the Promise
What ?Transformation? Really Means

9 Responses

    1. Hi Destiny: This program is offered through another company, and since this post is several years old, that program might not be available any more. Please contact [email protected], and she can help you find what you need. ๐Ÿ™‚

  1. Can this style of eating be carried on past the 21 days or do you go onto another programme…you say change habits for life but then this programme is 21 days? Any help would be appreciated thanks

    1. Hi Charlotte: Since this program is from Drew Manning, it would be best to contact him with any questions about his program. Here’s a link to his website:, and you can also contact him on his social media accounts (fit2fat2fit). ๐Ÿ™‚

  2. I have been trying to decide if Keto could be right for me. Reading your blog and watching the live feed with Drew was very informative. Thank you.

  3. Im just wondering about pregnancy i am on keto to lose weight and hopefully get pregnant. But not sure what to do if i do get pregnant.

    1. Hi Cailyn: We’d definitely recommend you talk to your healthcare team about any nutrition program while pregnant and follow their recommendations. We wish you all the best! ๐Ÿ™‚

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