1. Phil

    Valentine’s Day Update.
    Six weeks strict on ETL and IF and I’m down about 12 lbs for the year.

    Yesterday I had My Cheat Day and Valentine gift to myself, a 1 lb hamburger, fries, onion rings, a Foster’s, a couple of Maker’s Marks and Ben & Jerry’s “Red Velvet Cake” ice cream.

    B&B FB

    The best part, I’m still under 180 lbs and looking forward to going back strict on ETL and IF for another six weeks. 170 lbs, here I come.


  2. Good morning to you Phil. I like the idea of fasting in the morning by doing a walk or high-intensity resistance exercise before breakfast. Since I work a rotating shift, doing exercise in the mornings before my coffee is an easy thing to do when working night shift. Working day shift, not so easy.
    I will let you know of my results after a month of this new routine.
    Thank you Phil

    • Phil

      Hey Ken, I think you’re going to like this a lot. I know I do. It’s Saturday just after 2 PM and I had my first meal of the day. I did have coffee this morning with 2 Tbs of Coconut Oil, but no food.

      I’m into this for 2 weeks, I’m back down to what I was before the holidays and only 8 lbs from my lowest weight of last year.

      I have a plan and I know it works. I should be at my ideal weight by Spring. After that my yo-yo dieting is over forever.

      • Diana Watson

        Hellooo Phil

        I do like the IF protocol but I have not stuck 100% to my eat to live but much better today.
        I am aiming for the rest of the week to stay on course. I had a cortisone shot in my knee and I took this weekend off work to relax. Knee feels better and I am hoping to buy some time!! Eat to live is such a great food plan to follow using the IF. I used to have the bulletproof coffee in the morning but I am doing the Turmeric tea with the recipe you gave me, which included the other spices. I do enjoy it very much and I feel it has helped in reducing some inflammation.

        • Phil

          Hi Dee, I’m sorry that the knee is still giving you problems.
          I’m enjoying the ETL & IF combo very much. I got my feeding window down to just 5 hours today (from 2 PM to 7 PM). It’s easy when you’re not actually hungry.

          I have a jar of Turmeric tea, Cinnamon, Coconut Oil and Honey in my desk drawer at work. At the first sign of a sore throat, I use it to gargle for just a few moments. It’s a potent combination.

          I just recently introduced a friend that has ALS to ETL and Coconut Oil. He can’t speak or swallow but he can improve his nutrition through his feeding tube.

          That’s why I conduct this experiment of one.

  3. Diana Watson

    Terrific article Phil and it reminded me of a few techniques that I have forgotten about lately.
    Having a lot going on is no excuse, is it Phil??
    Or is it lol…..tell me what I want to hear my friend..


    • Phil

      Dee, my darling, how are you? I have missed you so much. Did you receive the email I sent you?
      You haven’t lost or forgotten the techniques you learned, you’ve just put them on a back burner until you need them again.
      Speaking of back burners, we’ve made your chili at least once a week since you shared your recipe with us.
      Just in case anyone has missed it Dee’s ETL Chili



    This is a great guide to Intermittent Fasting – now all I need is the common sense to actually follow it!

    Thanks, Gene

    • Phil

      Hi Gene, that’s funny. Common sense isn’t all that common, but I’m sure you have more than enough to make this happen.
      What part do you think might be a problem for you?

      • EUGENE J. LAKA

        Well, to be honest Phil, avoiding the temptation of pies, pastries and such seems to be an addiction I find difficult to overcome. But as Scarlet O’Hara said, “Tomorrow is a new day!”

        • Phil

          Gene, the best part of doing Intermittent Fasting is that you can give into those temptations and still lose weight. As long as you stay within your Feeding Window. I do warn you though that it is easier to not be hungry if you don’t give into those temptations every day. Save them for a Cheat Day. Every day is not Thanksgiving or Christmas.
          My wife will be making my Mom’s Ricotta Cheesecake tomorrow for as the desert for Christmas Eve’s dinner of Shrimp Scampi, and Christmas Day’s dinner of Osso Bucco.

          You can eat anything you want, just not every day or every meal.

          • Phil

            Gene, I know you’re on ETL and making progress already.
            You are going to slip very easily into IF when you feel the time is right.
            I think you’re going to love it as much as I do.
            It’s so EZ and the benefits are so great you are going to want to share them with everyone you care about.

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