Our 28-day KBs + Rucking Challenge officially kicks off today, Monday, August 24. If you haven’t signed up yet, it’s not too late to join and stay on track with the group. Here’s the link:

-> 28-day KBs + Rucking Challenge

I’m getting ready for our “Fasting Blueprint” session today, which is part of the challenge. We’re covering a lot in this one, but I want to hit on one small piece today: how to structure your fasting around when you train, for maximum performance.

Here’s the deal. Fasting works for fat loss largely because it limits your eating window, so you end up in a calorie deficit almost automatically.

(We’ll also talk about how you progress from something like a 12:12 schedule, to 14:10, to 16:8, and how to move through those stages the right way.)

But one thing people run into, especially if they’re training regularly like we do in this program, is figuring out how to structure fasting around their workouts. Here’s how I look at it:

If you train in the morning:

• Hydrate. Water and black coffee are fine.
• Keep it moderate to start. Cardio or shorter strength sessions, something like a 20-30 minute kettlebell workout, are probably fine fasted for most people. But you have to figure out what works best for you. Same goes for something like a 30 minute ruck session.
• If you can time it, try to break your fast right after your workout. That way you still get the benefit of a post-workout meal, with protein and carbs to help your muscles recover. On the days you’re training really hard, this is where it matters most.

If you train later in the day:

• Shift your eating window so your first meal comes a few hours before your workout.
• Eat a pre-workout meal. You want some carbs going in to boost your energy.
• Refuel after. Eat your last meal or a protein snack post-training to help build and repair strength.
• Stay fueled. You don’t want to walk into an hour and a half kettlebell and rucking session on 18 hours with nothing in the tank.

Those are the basics, and there’s more to intermittent fasting than just “don’t eat for 16 hours.” Today we’re also covering:

• What fasting is and why it works so well for fat loss
• 12:12 vs 14:10 vs 16:8, and how to choose the right window for you
• Morning fasting vs earlier eating windows
• What you can drink during your fast
• How to deal with hunger
• How to gradually extend your fasting window
• How to set up your fasting schedule for the week depending on when you train
• How to structure meals inside your eating window
• What your first meal should look like and how much protein per meal
• Plug and play meal templates so you’re not guessing

We’ll cover all of this and more, week by week, throughout the challenge, plus coaching check-ins along the way to see how you’re doing.

Again, it’s not too late to join today, day one of the challenge. I’d love to have you on board. Check out the link below.

-> 28-day KBs + Rucking Challenge

PS – More exciting stuff coming later this week. We’ve got a brand new version of my top-selling Warrior Flow Isometrics course, evolved and progressed for 2026. Keep an eye on your inbox.