Nate Miyaki’s Intermittent Feast – The Best I.F Approach Yet?

Nate Miyaki

When Martin Berkhan first bought the concept of Intermittent Fasting to maintstream popularity, he failed to capitalise on the venture resulting in a rush of “me-too” gurus exploiting  Berkhan’s work and bringing to the market some of the biggest copy+paste jobs seen this side of a contemporary Hollywood script.

I therefore wasn’t expecting much when I started reading Nate Miyaki’s, Intermittent Feast. I’d seen some of Nate’s work on T-nation and mostly breezed over what I thought was yet another attempt at putting an Eastern Philosophy spin on nutritional science to give it that “mystical-new-agey-marketing edge.”


With his Intermittent Feast guide, Nate has delivered a very sound informational product that takes the concept of Intermittent Fasting, breaks down the science for the layman in a very accessible way and demonstrates in detail how to construct a sustainable nutritional program catering to one’s own individual needs.

The Book

Nate recognises from the outset that for a nutritional program to be successful it has to address three criteria

1) Health goals

2) Body composition – fat loss or lean muscle gain.

3) Long term sustainability – ease of implementation and lifestyle compatibility.

One of the strengths of the program is that Nate presents principles and options to follow; not blind adherence to dietary dogma. He clears up a lot of the prevailing myths regarding fasting protocols and does a great job at synthesising the strengths of some existing popular diets into this plan.  He isn’t overly insistent in any of his recommendations and fully encourages taking a “whatever works best for you approach” in those instances where biological differences dictate results.

Diving further into the content, Nate goes through the importance of optimising food choices while recommending a number of foods to cut. He clearly demonstrates how to calculate calories and macros using both low carb and moderate/high carb options. For athletes, he teaches calorie cycling and shows how to structure pre and post workout nutrition for best effect. He also delves into the science of using diet to optimise hormone levels.

In a separate guide Nate includes a helpful 56 page pdf on tips for organising your kitchen, office, food prep, grocery lists and eating out options to maximising success and removing the stress when adopting a new eating plan.

The beauty in this program really lies in its simplicity to set up, modify for personal circumstance and sustain for the long term.

What Makes This Different From Other Intermittent Fasting Programs?

feast meals

When the gist of a diet plan revolves around eating for 8 hours (or less) and then fasting for 16 hours (or more), it’s kind of hard to distinguish your product from those existing on the market already.

What I like about Intermittent Feast is Nate’s assimilation of the research into a practical and functional template for literally anyone to follow. He hasn’t just “Frankensteined” the best parts of a bunch of programs together, but rather he’s assimilated the information into a workable whole that enables the reader to maximise the goals of health, body composition and lifestyle sustainability. For the Do It Yourself dieter, he provides the tools and numbers to allow for flexibility in creating a program that’s “best” for the individual.

His isn’t a plan dependent on a range of supplements neither – there’s no call to buy extra protein, fish oil or multivitamins. He’s a dietary minimalist suggesting that variation in diet alone is enough to cover those bases. For 95% of the people out there, I tend to agree with him.

The Video


The video component of the program provides 5 discs visually outlining the content contained in the manual. The video therefore is useful in reinforcing the material for those who favour an audio-visual style of learning. My gripe here however is that the production values are very mediocre. Although I don’t expect special effects wizardry in an informational product necessarily, it’s just Nate standing in front of a difficult to see whiteboard. It seems a little rushed to market and detracts from the overall excellence of the product. At the end of each section a condensed bullet point summary provides the main takeaways from each section.

Who is this product for?

Nate synthesises a lot of nutritional information and presents it in a very accessible and persuasive way for both the sedentary, active and high level athlete.

For a beginner, some of the terminology and concepts might require some revision, but even someone with a very minimal grasp of the science won’t have a lot trouble linking the concepts to the practical.

I also think someone involved in personal training wanting to add some nutritional consulting skills to their toolkit will find this a very helpful resource. The diet is foolproof and easy enough to demonstrate to your clients without them obsessing and feeling overwhelmed by the modifications they have to make to their daily routine.

That being said, I think a Quick-Start section for those wanting to hit the ground running utilising the basics of the diet could have been included with an option to return to the specifics later on. I also think a spreadsheet catering to the range of user options could have been included to make this a more compete product.


Overall I think this is a very solid program, clearly explained and a stand out in the morass of mediocre intermittent fasting programs on the market to date. Highly recommended. 8/10

(No association with the author of this product, financial or otherwise)


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