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Skedge 1/22/18 (Will You Fast With Me??…)

By CEEJ | In St. Louis Fitness Bootcamp | on January 21, 2018

Zippity do dah Bootcamper!


Upcoming Event…

What:  Quivering Quads Trail Half Marathon

When:  Sunday, March 4, 2018

Where:  Cuivre River State Park in Troy, MO

Why:  Because you’re a little bit loco… Because you’re looking to put a big feather in your 2018 cap…  Because it’s out of your comfort zone…  Because CJ said so… Because you need a new long sleeve hoodie…

Sign-Up Link:  http://www.fleetfeetstlouis.com/QQ​


Will You Fast With Me??…

Remember the last time you missed a meal?

Probably not if you live in the good ole US of A!

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We live in a truly blessed time… in a truly blessed place… in which we are truly surrounded by food.

This was not always the case.

Your ancestors liked food too.  But it was a lot harder to come by.

In the absence of Costco and Uncle Bill’s… people had to hunt and forage for their meals.

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Sometimes hunts didn’t go well.  Sometimes there were no more berries to pick.  Sometimes the ice cream man was nowhere to be found.

Sometimes there was no food at all.

Which means… sometimes, people had to fast.

Of course, they probably didn’t call it “fasting” like we refer to it in health circles today.  They merely recognized it as a part of life.  Rather than freaking out that they weren’t going to get their 6th meal per day, they simply rode the waves of feast and famine).

Life was simpler way back when…

When food was abundant, you were programmed to feast.  (Paradoxically, that “feasting” program never turned off… which is why we can still cram in dessert after a five-course meal.)

Your ingenious anatomy would store some of that food as fat.  (A program you may not be so fond of.)

And in times of famine, it could use that fat as fuel.  (Brilliant!… Except most of us never experience the famine portion of this equation today.)

So you could go days, weeks, even months, without food… and not only would you not die of starvation, but you would actually become healthier (as long as your fat stores weren’t exhausted).

We see this today in fasting research.

Check out the benefits galore…

  • Aids in burning fat and weight loss.
  • Aids in reversal of Type 2 diabetes.
  • Promotes anti-aging effects.
  • Is cancer preventative.
  • Improves brain health, memory, cognition, learning, coordination, and may aid in preventing and reversing neurological disorders like Alzheimer’s and Parkinson’s.
  • Autophagy.  That’s science speak for programmed cell death… or said differently…  Out with the old damaged cells, in with the new upgraded models.

The list goes on.

But the big takeaway is this:  Your biology expects fasting

Thousands of years of genetic programming has made us largely resilient in response to bouts where we go food-free.

Perhaps in another 1,000 years, our bodies will adjust to a world where “food” is available at every 7-11, office party, and even at your local Planet Fitness.

WIT PICS: Planet Fitness Is A FUCCIN Scam :martin: (They ...

But you and I may do well to take more immediate action…

By fasting!

I can already hear your objections and concerns (because I have amazing mental clarity from having not eaten yet today.)   😉

So allow me to bust some common myths for you.

Won’t fasting put me in “starvation” mode?

I promise, you won’t starve.  You won’t wreck your metabolism.  In fact, you’ll likely improve your metabolism as your body finally gets a chance to perform some vital functions that don’t include digestion.

Won’t fasting cause me to lose muscle?

No!  While this is backed by research, it also makes biological sense.  If you’re in the forest and your body needs fuel, it doesn’t make sense to catabolize muscle, because you will need your strength for an upcoming hunt, to fend off a predator, or to do spontaneous burpees.  😉  The body burns fat as a priority.  That’s WHY body fat exists!  Fat stores are literally stored energy to be used when you can’t find the nearest Jimmy John’s.

Can I still workout while I fast?

Yup!  Bootcamp’s still on.  😉

Won’t I have lower energy?

Truth be told, if you’ve never missed a meal, like most haven’t, there may be an adjustment period.  The first time I skipped breakfast, I was a bit light headed.  But with little adjustment period, I now rise at 3:05am and rarely eat until at least 12:00pm… often later.

What you must recognize is that your morning meal time is a result of conditioning

Like Pavlov’s dog, you’ve been conditioned (probably for decades) to expect food first thing in the morning.  Further, food companies have inundated you with myths about the importance of eating three square meals per day.  But this is merely propaganda to sell more food.  Odds are you’re not truly “hungry” first thing in the morning (even if you think you are) (especially if you just had dinner the night before) (and especially if you’ve got more stored fat than you’re thrilled about).

If your body has only ever burned sugar/carbs for fuel… burning fat for fuel will be a new trick.  It may feel weird the first time you try it.  But it can become a super power thereafter when you’re no longer a slave to random cravings.

But you don’t have to take my word for it…

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  • I discovered one powerful testimony of extended fasting in the book Unbroken.  Louie Zamperini spent over a month on a raft in the ocean without food and recalls having vivid mental clarity, sharpness, and recall.
  • The longest medically supervised fast was 382 days.  The man in the study lost 276 pounds.  And, unlike most contestants on the Biggest Loser, kept the weight off!
  • Jon McMahon is severely obese, has Type 2 Diabetes, and created the iThrive Diabetes Docuseries in an effort to discover how to reverse diabetes.  At last update he’s been fasting for 27 days and has lost 50 pounds.  (It’s unclear if all that weight was lost during the fasting period.)  But he reports feeling better than ever.

Isn’t breakfast the most important meal of the day?

Maybe… to skip! 

Breakfast is literally whenever you “break” the “fast” that was already occurring while you were sleeping.  If you sleep 8 hours… you fast 8 hours.  Why not just extend that a few additional hours in the morning?

There’s no biological need to eat upon rising.  In fact your cortisol levels are naturally highest when you wake.  So why increase them further by slamming a toaster strudel on your way out the door?

Can I have anything during the fasting period?

Yes.  Water, bone broth, coffee, tea.  (Coffee and tea should be “black”)

How do I do it?

There are a lot of methods that I can’t cover in this post.

Intermittent fasting is a daily tactic I use that condenses my eating into a shortened window of time.  Aim for an 8-hour eating window as a great starting point.  (Example:  First meal at 10am.  No eating after 6pm.)  Or just try skipping a breakfast or dinner once in a while to prove to yourself that you won’t actually die.

Extended fasts are another tactic.  24 hour.  48 hour.  3 day.  5-7 day or longer.


Who shouldn’t fast?

  • Those who are severely underweight.
  • Those with Type 1 diabetes.
  • Kids under 18.
  • Pregnant and breastfeeding women.
  • Ask your doc if you have gout, take specific medications, or have other concerns.

I know that’s a lot to take in, and the idea of fasting may still seem foreign… so I’d like to gamify this a bit.

I’d like to cordially invite you to the February fast!

Fasting and the Mechanism of Longevity - Rogue Health and ...

I’m planning to do a 5-Day Fast Feb 5th thru Feb 9th.

But let’s break this down Bootcamp-style so you can modify as needed.

If 5 Days sounds cray-cray… what about 3 days?

If the thought of 3 days without food brings tears to your eyes… what about a 24-hour fasting period that you can split up over 2 days?  (For example, eat dinner at 5pm on Monday, don’t eat again until 5pm on Tuesday.)

Still too much? 

Try skipping breakfast for a week.  (Just wait a couple hours after your normal “break-fast” time.)  You won’t die.  Scout’s honor.  (Apologies, I’m not actually a Scout… so, Ceej honor.)

Will you participate in my February Fasting Experiment??

You don’t have to fast when I fast.  Set some dates (in February) that don’t interfere with cocktail night with the gals and let’s rock this out together.

I’ll be excited to get your thoughts and takeaways.

Much love,



Sign Up | The Battlegrounds Mud Run

Mark your calendars for 5/19/2018!!

That’s right!… We’re going back to the Battlegrounds!

Our crew had such a blast in the last one, that there was no hesitation in signing up for the next one.  

You gotta get in on this! 

AND… If you register early, you get a discount!  (Discount code:  LETSBATTLE)

Don’t miss out!

Here’s what to do (step-by-step instructions):

Go here:  http://thebattlegrounds.com/events/

Click Sign Up Now!

Click Sign Up Online Now

Click Register Now

Choose Afternoon Waves 12-3pm

Fill out the form… (CHOOSE Distance:  5k) (CHOOSE Team:  Battle-Tested Bootcampers)

Before you finish checking out, use DISCOUNT CODE:  LETSBATTLE to get $10 OFF!

Hoping to get a big team together for this one, dominate the course, create some new stories, and party like a rockstar at the finish line!

Discount code may only be good through the end of October… so don’t wait… sign up now and schedule your life around this event.  😉





CJ’s Book of the Week: 

“The Paleo Cure” by Chris Kresser


“Skedge” for 1/22/18-1/27/18

Manchester (Class Times:  Mon-Fri @ 5:30/7:00/8:30am & Satuday @ 7am)

Monday:  Core (CJ)

Tuesday:  Lower (CJ)
Wednesday:  Upper  (CJ)

Thursday:   Core (CJ)

Friday:   Lower (CJ)

Saturday: Upper  (CJ)


CJ Thomas

Owner, Operator, & “CeejEO”

St. Louis Fitness Bootcamp

ph:  314-266-9729

email:  CJ@STLFitnessBootcamp.com


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