Description

In Day 5 of the Shift with CJ podcast, CJ dives into a powerful trio that can transform your metabolism, energy, and mental clarity: intermittent fasting, fatty (bulletproof) coffee, and contrast therapy. Whether you're trying to lose weight, boost productivity, or build a resilient body and mind, these practices offer a high return on minimal time investment.

This episode ties ancient wisdom with modern biohacking, giving you simple, practical tools to shift your physiology in just a few steps.

What You’ll Learn:

Why Intermittent Fasting Works CJ breaks down fasting into simple terms. Women can benefit from a 10–14 hour window, while men can go up to 16 hours. And it’s easier than it sounds—because you’re asleep for most of it. The real takeaway? Start small and build from there. Fasting resets your metabolism, improves hormone sensitivity, and accelerates fat loss.

Fatty Coffee: The Hunger Blocker CJ introduces his go-to morning energy hack—bulletproof coffee—a blend of high-quality coffee, butter or ghee, and MCT oil. This drink slows down caffeine absorption, suppresses hunger, and helps produce ketones, which support fat-burning. It’s ideal during fasting windows and boosts mental clarity without a crash.

Contrast Therapy: Cold + Heat = Magic Learn why alternating between hot and cold (sauna + cold plunge or shower cycles) can speed up recovery, reduce inflammation, improve circulation, and even support fat loss by converting white fat into metabolically active brown fat. Bonus: it increases dopamine and builds mental resilience.

Key Takeaways:

1. Fasting isn’t deprivation—it’s restoration. Start with a 12-hour window and build up gradually.
2. Bulletproof coffee isn’t just trendy—it’s functional. The fats stabilize energy, kill cravings, and support ketosis during fasting.
3. Hot-cold therapy is underrated. It boosts mitochondria, circulation, and mental strength.
4. Biohacking isn’t new. Fasting and exposure to temperature extremes have been part of human evolution forever.
5. Experiment and listen to your body. What matters is how you feel, not how perfect your protocol looks.

5 Things You Can Start Doing Today:

1. Begin with a 12-hour fast tonight. For example, finish dinner at 8 PM and have your first meal at 8 AM.
2. Make your first cup of bulletproof coffee. Blend quality coffee with 1 tbsp butter/ghee + 1 tbsp MCT or coconut oil.
3. Try a contrast shower. Start with 30 seconds warm, then 20 seconds cold. Repeat 5 rounds.
4. Reflect on your energy and hunger. Track how your body responds to fasting and coffee with a quick journal or voice note.
5. If available, explore sauna and cold plunge sessions. Just twice a week can have major benefits for recovery and mood.

Final Thought: You don’t need extreme diets or expensive supplements to transform your health. Sometimes, all it takes is skipping a meal, drinking a better cup of coffee, and braving a cold shower.