Robert C. Bourne · 25 Years of Living It
The Fast & Feast Ultimate Lifestyle — the definitive guide to intermittent fasting from someone who has lived it for a quarter century.
I grew up in the Washington DC area in a middle-class family. My relationship with food, in the beginning, was simple — I ate what tasted good, with zero consideration for nutrition or quality. I'm from a generation where McDonald's, Wendy's, Burger King, Taco Bell, and daily 7-Eleven runs were just life. The Big Gulp was practically a food group.
"I didn't know anything about fasting. It was just a silent whisper in my head to do it."
But as I grew and evolved as a person, so did my curiosity about the world. I wanted to understand where our food actually came from. So I did the research. I watched documentaries like Food Inc. and was floored by what I learned — the toxins, the history, the system designed to keep us consuming without thinking.
It was then I made a decision. The only way to truly escape it was to stop. To give my body a moment of silence. A break from all the noise. I started with a single 24-hour fast. No plan. No protocol. Just instinct. And that one quiet act of discipline changed the entire trajectory of my life.
Twenty-five years later, that whisper has become a lifestyle — one I've refined, lived, and now put into a book so you don't have to figure it out alone.
Three pillars. One lifestyle. A framework built not in a lab, but in real life over 25 years.
The discipline of the window. When you stop eating, your body starts healing. Cellular repair, fat burning, mental clarity — fasting is the reset button your biology has always had. You just never pressed it.
The reward of the table. Eat what you love. Eat with intention. When you've earned your window, the food tastes better, the body absorbs more, and the guilt disappears. This is not a diet. It's liberation.
The lifestyle that holds it all together. Travel, work, social life, adventure — the Fast & Feast method bends to your world, not the other way around. This is how a digital nomad eats. This is how a free person lives.
Eat What You Love. Just Not All the Time.
Seventy pages of hard-won wisdom from 25 years of living the intermittent fasting lifestyle. No fluff. No fads. Just the real protocols, the real science, and the real mindset shifts that turn fasting from a diet into a way of life.
"I've tried every diet out there. This is the first thing that actually made sense to me — and more importantly, that I could actually stick to. The God Mode section alone is worth 10x the price."
"Robert writes the way he lives — real, no-nonsense, and with zero apology. This isn't a diet book. It's a mindset book with a fasting framework built in. I read it in one sitting."
"As someone who travels constantly, I needed something that worked on the road. Fast & Feast is exactly that. The travel fasting section is a game-changer for digital nomads."
From the Lifestyle
Real strategies, real results. Fasting insights from 25 years of living the lifestyle.
Sleep & Recovery
Most people discover that fixing their eating window fixes their sleep too — not as a side effect, but as a direct consequence of working with your body's circadian rhythm.
Read the Article →Pharma vs. Nature
A weekly injection that suppresses appetite and triggers fat burning — the pharmaceutical industry calls it a breakthrough. Your body already has this system built in.
Read the Article →Women & Fasting
If fasting isn't working for you as a woman, you've been following a plan designed for men. Here's what the research actually says, and how to adapt the protocol to your cycle.
Read the Article →Now Available
Fast & Feast Ultimate Lifestyle is available on Amazon in both Kindle and Paperback editions. Start reading instantly or hold the physical book in your hands.
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Buy on Amazon →The physical book — perfect for highlighting, note-taking, and keeping on your shelf as a lifestyle reference.
Print Edition
Buy on Amazon →Free Download
Discover the advanced fasting protocol that unlocks peak mental clarity, deep autophagy, and elite-level focus. This free guide gives you the exact God Mode framework from the book — no purchase required.
Hours 24–36 of a fast are where the real transformation happens. Learn how to get there safely and maximize every minute of it.
Download Free Guide →✦ 100% Free · No credit card required · Instant access
Got Questions?
Everything you need to know about intermittent fasting and the Fast & Feast lifestyle.
Intermittent fasting is not a diet — it's a pattern of eating that cycles between periods of fasting and eating. Rather than restricting what you eat, it focuses on when you eat. The most popular approach is the 16:8 method, where you fast for 16 hours and eat within an 8-hour window. During the fasting window, your body shifts from burning glucose to burning stored fat, triggering a cascade of metabolic and cellular benefits.
In the first few days, yes — some hunger is normal as your body adjusts. But here's what most people don't expect: after 3–5 days, hunger largely disappears during the fasting window. This is because fasting lowers insulin levels and stabilizes blood sugar, eliminating the energy spikes and crashes that cause cravings. Most people report that after the first week, they feel more energized and focused during their fast than they ever did eating three meals a day.
Yes — and these are your best tools during a fast. Water, black coffee, and plain tea do not break a fast. They contain no calories and do not trigger an insulin response. In fact, black coffee can actually enhance the fat-burning effects of fasting by boosting metabolism and suppressing appetite. What you must avoid during the fasting window is anything with calories — cream, sugar, milk, juice, or food of any kind.
Absolutely not — and this is what makes the Fast & Feast lifestyle different from every other approach. During your feast window, you eat real food, including the foods you love. Steak, pasta, dessert — none of it is off-limits. The key is eating intentionally and making smart choices most of the time, while enjoying indulgences without guilt. After 25 years of living this way, Robert still eats everything he loves. The fast creates the metabolic flexibility that makes the feast sustainable.
God Mode refers to the state that occurs during extended fasting — typically between hours 24 and 36. At this stage, the body has fully depleted its glycogen stores and is running almost entirely on ketones from fat. The result is a level of mental clarity, focus, and creative energy that is unlike anything most people have experienced. Autophagy — the cellular self-cleaning process — is also at its peak. Download the free God Mode Guide above to learn the exact protocol for reaching and maximizing this state safely.
Intermittent fasting is safe for most healthy adults. However, it is not recommended for pregnant or breastfeeding women, children, individuals with a history of eating disorders, or those with certain medical conditions such as Type 1 diabetes. If you take prescription medications or have any underlying health conditions, always consult your doctor before beginning a fasting protocol. The Fast & Feast book includes a full medical disclaimer and guidance on who should approach fasting with extra care.
25 years of fasting wisdom. One decision away. Download instantly and start today.
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