Today I’m sharing one of the most powerful strategies I use to help people build real metabolic resilience: Hunt and Feast Days. This approach combines the wisdom of our ancestors with modern science to improve flexibility in how the body burns energy, and it’s one of the cornerstones of the Better Life Success Program.

Before I dive into the details, I want to clarify something. The term “hunt and feast diet” isn’t an officially recognized dietary term. What most people mean by it is something similar to intermittent fasting or what researchers call alternate-day fasting (ADF). Both of these approaches alternate between periods of calorie restriction (the famine or hunt days) and periods of eating more freely (the feast days). This cycling mimics the way humans lived for most of history, when food availability was inconsistent. Modern science shows that this pattern can support weight loss, improve metabolic health, and enhance energy regulation.

In this blog, I’ll explain how Hunt and Feast Days work, how I personally structure them, what supplements I recommend, and how you can put it all into practice without extremes.

Our bodies are designed to shift between different fuel sources. Under normal eating conditions, the body runs mostly on glucose. But after about 10–12 hours without food, the body switches gears and begins burning fat for energy, producing ketones in the process. This switch, known as metabolic flexibility, is what Hunt and Feast Days train and optimize.

If you want to measure how your body uniquely responds to this strategy, consider personalized DNA insights to tailor the protocol to your genetics.

Think about it this way. For the majority of human history, we didn’t have three square meals a day, snacks, and grocery stores open 24/7. Instead, food came in bursts. Some days, people had very little to eat while hunting or foraging. Other days, they feasted on meat, tubers, and seasonal fruits after a successful hunt or harvest. Our metabolism evolved to thrive in those cycles of scarcity and abundance.

In modern life, however, most people never give their bodies a chance to shift fuel sources. Constant eating, processed food, and endless snacking lock the body into sugar-burning mode, leaving fat stores untouched and metabolic health declining. That’s why Hunt and Feast Days can be so powerful. They reintroduce those cycles in a structured, sustainable way.

Picture an early human tribe. A group of hunters sets out for days at a time, often returning empty-handed. During those lean periods, their bodies adapted by running on fat stores. Ketosis provided clear-headed focus, stamina, and the ability to keep going despite the lack of food. Then came the reward: a successful hunt or a period of seasonal abundance. At that point, everyone feasted, restoring glycogen stores, replenishing nutrients, and preparing for the next lean stretch.

That cycle wasn’t optional; it was survival. Today, our genes still carry those survival blueprints. Hunt and Feast Days simply allow us to tap into them deliberately, using the old rhythms to restore balance in a world of constant abundance. You can read more about this perspective in Why Skipping a Day Won’t Kill You.

The closest modern scientific parallel to Hunt and Feast Days is alternate-day fasting. Here’s how it looks in simple terms:

• Famine (Hunt) Days: Calories are drastically reduced, often to around 25 percent of normal daily intake. That’s usually about 500 calories for most adults. The low intake encourages the body to use stored energy and stimulates fat-burning pathways.

• Feast Days: Calories return to normal or even slightly higher than normal. The idea is not uncontrolled bingeing but rather nutrient-dense eating without tight restrictions.

• Mechanism: During famine days, the body starts by using glucose, then after about 10–12 hours transitions to burning fat and producing ketones. Over time, this alternating pattern improves insulin sensitivity, increases fat utilization, and teaches the metabolism to be more adaptable.

In my own program, I’ve adapted these ideas into a structure that is more practical and sustainable for modern life.

I’ve learned that rigid or extreme approaches usually fail. That’s why I developed a rhythm that most people can follow without feeling miserable or restricted.

Hunt Days

• Meal Timing: I usually recommend eating one controlled meal per day, ideally between 4 PM and 6 PM. This creates a long fasting window without requiring a complete fast.

• Calories: Around 1000 calories total. Enough to nourish the body without taking away the fasting benefit.

• Carbohydrates: Keep them under 60 grams. This keeps the body in a fat-burning state.

• Meal Composition: Focus on protein, healthy fats, and nutrient-dense vegetables.

• Movement: Training in a fasted state is powerful. It helps burn stubborn fat, improves protein synthesis, and maintains muscle mass.

Feast Days

• Meal Timing: Eat earlier in the day if you want to, but finish your last meal by 7 PM.

• Calories: Add about 500 extra calories to your budget for the day. I log this in Chronometer as a “Feast Day workout” to keep the numbers balanced.

• Macros: Carbs and fats can go higher, but stay within your calorie range.

• Protein: Keep hitting your protein target. Feast Days are the perfect time to enjoy more dense protein sources like steak, eggs, or cheese.

• Food Quality: This is not a cheat day. I avoid processed foods, alcohol, seed oils, and high-fructose corn syrup. Instead, I focus on nutrient-rich whole foods.

Some of my favorite Feast Day foods include sweet potatoes with butter, fresh fruit topped with organic cream and honey, and high-quality dark chocolate.

Supplements make Hunt and Feast Days smoother and more effective. Here’s my core list:

• Electrolytes: Sodium (1000–2000 mg), potassium (200–400 mg), and magnesium (200–400 mg) daily. These prevent cramps and maintain hydration, especially on Hunt Days. This pattern trains the metabolism to be more adaptable. And remember—not all magnesium is the same, so choosing the right form matters if you want your supplementation to support energy and resilience.

• Omega-3 fatty acids: 1000–3000 mg of EPA/DHA daily. Supports brain, heart, and anti-inflammatory pathways.

• Vitamin D3: 2000–5000 IU daily, especially if sunlight is limited. Boosts immunity, mood, and energy.

• Protein supplement: 20–30 grams of whey isolate or collagen if whole food intake isn’t enough.

• Adaptogens: Ashwagandha (300–500 mg) or Rhodiola (200–400 mg). These herbs help manage stress hormones like cortisol.

• Digestive enzymes: 1–2 capsules with meals on Feast Days, especially when eating heavier or more varied foods.

I recommend following manufacturer dosing unless your healthcare provider gives you a custom protocol.

• Meal prep in advance. This prevents overeating and poor food choices on Hunt Days.

• Log everything. Use an app like Chronometer for calories and workouts.

• Hydrate well. Water, tea, and black coffee are your allies.

• Be patient. The first few cycles may feel tough, but the body adapts.

• Stay active. Walking, training, and movement amplify results.

• Community matters. In our Better Life group, we share schedules and support each other through the process.

How often do I do Hunt and Feast Days?
Usually every two weeks. Hunt Days fit Monday through Thursday, and Feast Days land on the weekend.

Can I exercise on Hunt Days?
Yes. Fasted training is one of the best ways to accelerate fat burning and build resilience.

What if I feel too hungry on Hunt Days?
Stick to water, herbal teas, or black coffee. Make sure your meal is rich in protein and fat, which helps satiety.

Are cheat meals allowed on Feast Days?
No. Feast Days are about abundance of whole, nourishing foods, not processed junk.

Do I change my supplements depending on the day?
Not really. The routine stays the same. I sometimes add digestive enzymes on Feast Days, but otherwise keep supplements consistent.

Is this safe for everyone?
If you have health conditions, check with your doctor before starting. Hunt and Feast Days can usually be adapted, but safety comes first.

The Hunt and Feast Days protocol is more than just a diet. It’s a way of living that reconnects us with how our bodies were designed to function. By alternating between periods of controlled scarcity and intentional abundance, you give your metabolism the training it needs to stay flexible, efficient, and resilient.

This approach improves insulin sensitivity, supports fat loss, protects lean muscle, and stabilizes hormones. It also brings a sense of rhythm and balance to eating that feels far more natural than rigid diets or constant restriction.

When I follow this protocol, I feel sharper, stronger, and more energized. My clients often report the same: better focus on Hunt Days, more enjoyment on Feast Days, and a sense of balance overall.

If you’re ready to step into a lifestyle that honors both modern science and ancestral wisdom, Hunt and Feast Days are a powerful place to start.