Skip to content
English - United States
Contact us
  • There are no suggestions because the search field is empty.

FWTFL 6 week FAQs

FASTER WAY WITH LOREN FAQ

FASTER WAY APP

  • How do I download the FWTFL APP?
  • Where can I learn more about the APP?
    • Log into the APP, CLICK ON THE RESOURCES TAB (clipboard icon) & select APP TUTORIALS. These tutorials will help you learn how to navigate the APP & utilize all of the features that are available to you. The app is where you’ll find the workouts, daily meals, & more.

MACRO TRACKING/NUTRITION

  • How do I set up my macros?
  • Do I have to use the FWTFL APP to track my macros?
      • No! You can use any tracking app that you are familiar with or like using. My Fitness pal is great. *If using MFP be sure to set it up with your custom macros. Unlink any fitness devices and turn off the “net carb” feature.” 
      • If you are following our meal guides closely, using the FWTFL APP to track will be extremely quick and easy.
  • Where can I find the weekly meal guides?
  • Do I have to use the FW Meal Guides to be successful?
      • Absolutely not! Our meal guides are just a resource for you. You can use them as much or as little as you want. 
  • Where can I find optional meal ideas
  • Why if I am using the meal plan am I not hitting my macros?
      • The meal guides may need to be adjusted to fit your unique macro goals, meaning you may need to increase/decrease serving sizes OR add in additional snacks to meet your unique goals. 
  • Do I have to hit my macros exactly, is there a range that is acceptable?
      • Work your way up to your macro goals slowly over time. Open up your eating window if you are still struggling after a few weeks to get to your goals. 
      • Within +/- 10 grams of carbs and protein and +/- 5 grams of fat is acceptable.
  • Is it better to stay within my calorie goal for the day or to hit each macro?
      • Focus on your macronutrient goals and aim to be within 5-10 grams of each. If you are hitting your macro goals, you will be close to your calorie goal. 
      • Macros = calories (1 gram of carbs = 4 calories; 1 gram of protein = 4 calories; 1 gram of fat = 9 calories).
  • What should I do if I can’t get all of my macros in during my eating window?
      • Open up your eating window, decrease your fasting window by 1-2 hours.
  • Should I eat to hit my goals even if I am not hungry?
      • NO! Eat until you’re 80% full. Slowly work your way up to your macro goals over time.
  • What are the macro percentages for low carb days? What should a Low carb day look like?
      • High fat, moderate protein, low carb: Roughly 15% carbs, 25% protein, 60% fat if your net carb goal is 50
      • Depending on your unique needs your net carb goal will be 50, 75, or 100
      • If you’re using the FW APP to track macros, your daily macros will automatically change for low carb days once your round officially begins
      • You can also see your low carb day goals by clicking on “profile” > “My macro goals”
      • If you’re using the premium version of My fitness pal to track macros, please Turn OFF the “NET CARB” feature.
  • What are the macro percentages for a regular macro day?
      • This will be different for everyone. Make sure you have filled out the NEW CLIENT ASSESSMENT and CUSTOM MACRO FORM so I can set custom macros for you.
  • Are you sure I can eat this much and not gain weight?
      • TRUST THE PROCESS. Your macro goals are set to optimize your metabolism, build lean muscle, and burn fat. .
  • Are my sugars too high?  
      • If the sugar is coming from whole foods, it is not a concern unless you have a medical condition that warrants lower glycemic index carbohydrates
  • Should I be worried about saturated fats?
      • No. We are consuming naturally occurring fats from whole foods. Seek medical advice if you have a medical condition that requires limiting saturated fats.
  • Should I be worried about my salt levels?
      • You do not need to be concerned about salt unless you have a medical condition that requires limited salt intake. Please consult with your doctor if you are concerned & follow your doctor's orders.
  • How high can I go over my protein goal?
      • The general rule of thumb is around 10-15 grams, however this can vary from person to person based on your unique protein goal.
  • Does collagen count toward my protein goal?
      • No, we do not count collagen toward our protein goal. Collagen is missing one of the amino acids to make it a complete protein and therefore does not help with muscle building.  You will log it by using the “quick add” feature and putting in the calories but not the macros.
  • Is it ok to go over my fiber goal?
      • Yes, 25 grams of fiber is the minimum you should be consuming each day. 
  • What are some on the go snacks?
      • I recommend trying to stick to 3 well balanced meals spread out in your fasting window to allow for digestive rest. 
      • If you are incorporating snacks here are some go to options: fresh or dried fruit, smoothies, meat sticks, eggs, nuts, seeds, yogurt with fruit and granola, oatmeal with fresh fruit, salami, hummus or guac and veggies, dates w/nut butter, turkey roll ups, protein shake, acai bowl, protein balls, fat bombs.
  • What can I add to meet my fat goal on low carb days?
      • Beef, pork, salmon, eggs, nuts, nut butters, seeds, healthy oils like olive oil, avocado oil, grass fed butter, ghee, avocado.
      • See the fat macro cheat sheet in the FWTFL App under the Nutrition Icon
  • I am having trouble reaching my protein goal?
      • Prelog all of your meals in the app the night before
      • Use a food scale to make sure you are accurately tracking what you are consuming
      • Make sure you are weighing and logging your food the same way (raw vs cooked)
      • Open up your eating window by 1-2 hours
      • Consume roughly 30-35 grams of protein at each meal
      • Increase your portion size of protein at each meal. (for example: if you normally have 4 ounces, add 2 more ounces)
      • Create Checkpoints throughout the day. Divide your protein  goal by the number of meals/snacks you have planned for the day and use that as a mini goal to hit at each meal
      • Incorporate a clean protein shake if supplementation is required. One serving a day only
      • For regular macro days, choose LEAN proteins (for ex: chicken, white fish, turkey, shrimp, egg whites, seitan, tofu)
      • Think out of the box, legumes and some veggies are high in protein.
      • Use the protein cheat sheet in the FWTFL APP under the RESOURCES icon for additional ideas.
  • What is your favorite protein powder? Collagen? Creatine? Electrolytes? 

INTERMITTENT FASTING

  • What can I have during my fast?
      • Less than 50 calories, no fiber, no carbs, no artificial sweeteners. Black coffee, nutpods, unsweetened tea, water.
  • Why is my fasting time shorter than 16 hours and can I fast for 16 hours instead?
      • Your fasting time is customized based on your unique needs and is set lower to reduce stress on the body. Do not fast longer than your recommended fasting time, it can negate the benefits of the fast and slow your progress. 
  • When can I increase my fasting time?
      • At the end of the 6 week round we will reevaluate your biofeedback and consider increasing your fasting time. 
  • Can I fast longer than 16 hours?
      • I do not recommend fasting longer than 16 hours unless it is on a low macro day (VIP) or we are doing an extended fast.
  • What sweeteners can I use during my fast?
      • Stevia
  • What creamers can I use during my fast?
    • Nutpods or any other creamer that has 0 carbs and no artificial sweeteners

WORKOUTS

  • Is it better to workout in a fasted state?
      • If you can workout fasted & that feels good to you, that is GREAT, but the best time to workout is when it best fits your schedule!
  • What if I can’t do the workouts?
      • Diet is 80% of the equation. Exercise is 20%. Focusing solely on your nutrition is absolutely acceptable and will yield positive results in your health journey. I would focus on trying to increase your daily steps & work your way up to 10,000 steps a day.
  • What workouts should I prioritize if I can only do a few a week?
      • Prioritize the strength workouts. On days you can’t work out try to work in extra steps in your everyday routine. 
  • Should I double up workouts if I miss one?
      • No, but you can switch your active recovery days when you are unable to workout on a certain day.
  • How can I get the workouts on my TV?
  • Can I incorporate Orange Theory or other group fitness classes?
      • Orange theory is a great workout for low carb days. I suggest only 20-30 minutes of HIIT, 2-3 days a week.
  • Can I do my own workouts instead of the FWTFL workouts?
      • Yes, if you prefer to do your own workouts that is fine but I do recommend giving the 30 minute FWTFL workouts a try for the 6 weeks as they are clinically proven to yield results when paired with our nutrition cycle.
      • If you are doing your own workouts, try to pair up HIIT style workouts on low carb days; strength training on regular macro days, & steady state runs, yoga, barre, pilates, etc are great for active recovery.
  • How do I log a workout other than a FWTFL workout in the app?
      • At this time, this is not an option but to keep track and earn your star you can mark the FWTFL workout as “complete” in the app.
  • The workouts seem short to me, I am used to working out much longer?
      • 30 minutes is all you need to create body composition changes when you are getting adequate nutrition. I have only done the FWTFL workouts since I started the program 7 years ago.
  • How do I know what weights to start with and when to increase?
      • Start with a weight you think is appropriate for your fitness level and then go up or down depending on how they feel. You want to be lifting as heavy as possible with good form, barely being able to finish the last rep.  
  • What if I have never worked out or it has been a long time?
      • Start with the “Foundation” workouts in the FW APP and move on to the regular workouts when you are comfortable with the moves. 
  • Why is there so much time between sets?
      • The time between sets is intentional. If you are feeling like there is too much time then you are not lifting heavy enough. You should need every minute of that time to recover.
  • What is the best way to keep track of the weight I am using in the strength workouts? 
  • How can I incorporate running into my schedule?
      • Incorporating 1-2 mile runs every day is fine. If you are running long distance please email me your running schedule to info@lorenmattingly.com so i can review.
      • You can incorporate sprint intervals into a run on low carb days.
  • How can I incorporate my peloton into our schedule?
      • You can do a HIIT cycling workout in place of our HIIT workouts on low carb days
      • You can do a warm up and cool down on your bike before and after the workouts
      • You can do a steady state ride on active recovery days or any day of the week to increase your movement throughout the day.
  • I am training for a marathon, how should I adjust my workout schedule?
    • Please email me  (info@lorenmattingly.com) your marathon training schedule so we can adjust your FWTFL food cycle, macros, and workout schedule accordingly

VACATIONS · EATING OUT · WEEKENDS · ALCOHOL

  • What should I do on the weekends?
      • Weekends make up 43% of your week; treat the weekends like any other day - have a plan, stock the fridge, fast, and workout as usual.
  • How can I stay on track with eating out with friends or eating away from home?
      • Plan ahead and build your day around eating out. If you can, find out what you will be eating by checking out a menu, asking the host, or scoping out on-the-go places; log this meal and then plan the rest of your day around the meal. If you don’t know what you will be eating, carve out space in your eating plan for the day by leaving ⅓ to ½ of your macros, primarily carbs and fat; load up on protein before you go in case it is not abundant.  For more tips and on-the go options check my Macro Friendly Eating Out Guide.
  • What are best practices when traveling or on vacation?
      • Lean into progress over perfection; focus on what you have control over. If you can, stick to your fasting schedule and get in your workout. Make the best whole food choices available so when there aren’t any or you want to indulge it will have less of an impact. For more tips check out my Travel Guide.
  • Can I have alcohol and how do I track it?
      • Choosing to include alcohol in your food plan is up to you, there are no restrictions in the FASTer Way. My recommendation would be to limit alcohol to once or twice a week, frequency is important. To learn more about how alcohol impacts fat loss check out this blog post TO DRINK OR NOT TO DRINK
      • If you do partake be sure you are tracking your consumption accurately, you cannot just use the label as it does not account for all of the calories.  Save this GRAPHIC on how to track alcohol to your photos for easy reference.
  • What do I do when I get home from vacation or blow it on the weekend?
    • NOTHING! Just jump back in where you left off and focus on the next best decision. Don’t try to make up for what you think was “bad” by restricting calories or over exercising. 

SPECIAL CONSIDERATIONS

VEGAN · VEGETARIAN

  • Macros: 45% carbs, 25% protein, 30% fat
  • Net carbs: 75–100
  • Focus on consistently hitting your protein goal; once you do, let me know and we can consider increasing.

THYROID DISORDER (HYPOTHYROIDISM · HASHIMOTOS)

  • Always consult your doctor before starting any new health/fitness regimen.
  • Complete the New Client Assessment form so that I can customize your program.
  • Macros: 40% carbs, 30% protein, 30% fat
  • Net carbs: 100
  • Fasting: No longer than 14 hours. If sleep is disrupted or fatigue increases, shorten to 12 hours.
  • Avoid: 24-hour fasts and low macro (VIP) days.
  • Nutrition: If carb sensitive, focus on light carbs like fruit and potatoes; consider eliminating grains (rice, oats, quinoa).
  • Exercise: Modify HIIT if it feels too taxing. Substitute with active recovery workouts or swap for one active recovery day and one extra strength day.
  • Lifestyle: Prioritize 7–8 hours of uninterrupted sleep nightly.

ADRENAL FATIGUE · CORTISOL DYSREGULATION · POTS · FIBROMYALGIA

  • Always consult your doctor before starting any new health/fitness regimen.
  • Complete the New Client Assessment form so that I can customize your program.
  • Macros: 40% carbs, 30% protein, 30% fat
  • Net carbs: 100
    Fasting: Follow a 12:12 protocol; do not extend beyond 12 hours; break your fast before working out.
  • Avoid: 24-hour fasts and low macro (VIP) days.
  • Nutrition: Break your fast before workouts. Eliminate gluten and dairy. Ensure macros are consistently hit.
  • Exercise: No intense HIIT. Replace HIIT with active recovery workouts or LISS (low intensity steady state cardio) or alternate one day of active recovery with one day of “Foundations”. Follow the “Foundations” workouts on strength training days.
  • Lifestyle: Prioritize stress reduction—morning sunlight, 4-7-8 breathing, meditation, prayer, or restorative practices (legs up the wall, cold face rinse). Prioritize 7–8 hours of uninterrupted sleep nightly.

DIABETES · PREDIABETES

  • Always consult your doctor before starting any new health/fitness regimen.
  • Complete the New Client Assessment form so that I can customize your program.
  • Macros: 30% carbs, 35% protein, 35% fat
  • Net carbs: 50
  • Fasting: Start with a 12-hour window; monitor blood sugar closely. Break your fast early if needed. Avoid 24-hour fasts if you are a type 1 diabetic.
  • Nutrition: Never eat naked carbs—always pair with protein or fat. Limit grains and oats; prioritize vegetables, fruits, and potatoes. Eat a veggie starter before meals. Take a short walk after each meal
  • Lifestyle: Prioritize 7–8 hours of uninterrupted sleep nightly.



INSULIN RESISTANCE

  • Complete the New Client Assessment form so that I can customize your program.
  • Macros: 35% carbs, 35% protein, 30% fat
  • Net carbs: 50
  • Fasting: 16:8 protocol if biofeedback is optimal.
  • Nutrition: Never eat naked carbs. Limit grains and oats; prioritize vegetables, fruits, and potatoes. Eat a veggie starter before meals. Take a short walk after meals.
  • Lifestyle: Prioritize 7–8 hours of uninterrupted sleep nightly.


TAKING GLP-1 MEDICATION 

  • Complete the New Client Assessment form so that I can customize your program.
  • Macros: 35% carbs, 35% protein, 30% fat
  • Net carbs: 100
  • Fasting: Follow a 12:12 protocol; do not extend beyond 12 hours; break your fast before working out 
  • Avoid: 24-hour fasts and low macro (VIP) days.
  • Nutrition: Eliminate gluten and dairy. Work to consistently hit macros; prioritize protein - minimum 100 grams a day. 
  • Exercise: If not hitting macros consistently or feeling overly fatigued avoid intense HIIT. Replace HIIT with active recovery workouts or LISS (low intensity steady state cardio) or alternate one day of active recovery with one day of “Foundations”. Follow the “Foundations” workouts on strength training days.
  • Lifestyle: Prioritize stress reduction—morning sunlight, 4-7-8 breathing, meditation, prayer, or restorative practices (legs up the wall, cold face rinse). Prioritize 7–8 hours of uninterrupted sleep nightly.

PCOS

  • Always consult your doctor before starting any new health/fitness regimen.
  • Complete the New Client Assessment form so that I can customize your program.
  • Macros: 40% carbs, 30% protein, 30% fat
  • Net carbs: 50
  • Fasting: Start with a 14:10 protocol; consider increasing if goals are met consistently and biofeedback is optimal.
  • Nutrition: Eliminate gluten, dairy, and possibly grains. Ensure macros are consistently hit.
  • Exercise: Modify HIIT if it feels too taxing. Substitute with active recovery workouts or swap for one active recovery day and one extra strength day.
  • Lifestyle: Prioritize 7–8 hours of uninterrupted sleep nightly.


PREGNANT · NURSING

  • Always consult your doctor before starting any new health/fitness regimen.
  • Complete the New Client Assessment form so that I can customize your program.
  • Macros: 40% carbs, 30% protein, 30% fat
  • Net carbs: 100 - pregnant women may skip carb cycling if consuming lower carbs does not feel good.
  • Fasting: Shorten to 12 hours if needed to consume all macros or if not sleeping through the night. Nursing women should listen to hunger cues and monitor milk supply.
  • Avoid: 24-hour fasts and low macro (VIP) days.
  • Nutrition: Main goals are to consume enough macros to support a healthy weight gain for pregnant women and maintain your milk supply for nursing mamas.
  • Exercise: Modify movements as needed. 
  • Lifestyle: Prioritize hydration and aim for 7–8 hours of uninterrupted sleep each night.