Nourish & Fast – our daily fasting nutrition plan, built around time-related eating

Get the health and weight management benefits from intermittent fasting. Enjoy the day’s food within an eight hour window ensuring you get all the nutrients you need to be energetic, healthy and robust.

About our body clock

Our bodies run on an internal clock - the circadian rhythm -  based on the 24hr sleep–wake cycle. Human bodies have not evolved to deal efficiently with eating later into the night and, just like the mind/brain, it can be beneficial to give the gut time to wake up properly in the morning before making it start work. However, modern-day eating sees people grazing from early morning until late at night and suffering associated health issues.

Our intermittent fasting plan is based on your natural daily rhythms. The science terms it ‘time restricted feeding’ and describes a very natural eating window and a fasting window each day. We use the 16:8 fasting approach whereby you eat your day’s food within an 8hr window, we suggest 10am to 6pm and have a 16 hour break including overnight when you are asleep and your body is in repair mode.

Good nutrition is vital

It’s vitally important when following a fasting pattern (as with all dietary approaches) to ensure that you get all the required nutrients and that the approach is safe. Our intermittent fasting plan takes the guesswork and worry away – we do the nutrition thinking and all you have to do is eat in the suggested timeframe.

As with all our nutrition plans, Nourish & Fast follows the Mediterranean diet pattern, using seasonal foods and delicious, quick recipes.

Intermittent fasting is not starvation

It’s important that you know this is not a starvation plan, it’s a plan that beautifully nourishes you and can bring several health benefits. Intermittent fasting has been shown to be safe and to help mitigate conditions such as type 2 diabetes and pre-diabetes as well as controlling levels of blood fat (triglycerides). If you are overweight and need to lose body fat then intermittent fasting can very much bring those benefits too, on a par with other mainstream diets such as calorie-counting.

As with all dietary approaches one size does not fit all. Please read the information below before you register for Nourish & Fast.


Nourish & Fast can work well for you if:

  • You are able to have your first meal of the day at 10am and your last at 6pm.
  • You naturally prefer to eat your breakfast mid to late morning.
  • You are a non-insulin-dependent type 2 diabetic or have pre-diabetes.
  • You suffer from ongoing bloating or gut issues that have been medically investigated and no cause found.
  • You are overweight or obese and want or need to lose body fat.
  • You don’t want to count calories or points.
  • You enjoy tasty and healthy food.
  • You would like to reduce or eliminate snacking.
  • You find having some ‘rules’ around time helps you to avoid overeating.
  • You are in menopause or post-menopausal.

It is not for you if:

  • You are insulin-dependent.
  • You are under 25 years old.
  • You are pregnant, are a woman trying to conceive* or you are breastfeeding.
  • You take medications that rely on food being consumed with them outside the Nourish & Fast eating window.
  • You have had or still have an eating disorder or are at high risk of one.
  • Your daily activity starts early, is very high or involves manual labour or operating machinery or anything where low blood sugar would be a safety issue.**
  • You are an athlete or exerciser who trains early in the morning and/or later in the evening.
  • You have any health condition for which this eating pattern would be unsupportive or detrimental.

*For women trying to conceive it is important that you eat meals at regular times so that your body does not decipher the fast as a crisis.

**High levels of activity require more energy and for food to be timed appropriately. For activities whose safety relies on steady blood sugar fasting is not advised


Recommended media to learn more about safe fasting diets and their health benefits:

How our intermittent fasting plan works:

You have two main meals a day, one at 10am and one at 6pm*.

There is a choice of options at each of these meals and the portion sizes are larger than on our regular plans. There will be carbohydrates, protein, fat and fibre at both meals and the options are always easy and delicious.

At each 6pm meal there are options for vegetarian, fish, poultry and meat.

There is a third-meal option which is a small low carbohydrate snack such as yoghurt, nuts and fruit or various other protein and veg/fruit options that you can have between the two meals or as an after dinner option in the case of yoghurt.

You just have to choose and eat following the timings.

*You can choose 9am to 5pm or 11am to 7pm if they suit you better but our aim is that you finish the day’s eating by 7pm latest.

Nourish & Fast is an intermittent fasting plan with a difference. I carefully construct your week's menu to cover all nutrient needs and to give you meals that are filling, delicious and easy to make.

I follow this eating pattern myself and it works very well. I am a foodie and love my meals! I like the fact that I'm giving my gut a good break to carry out its vital repair work and I'm keeping my blood sugar and blood fats in a healthy place.

The beauty of the 16:8 fasting approach is that it naturally fits the human circadian rhythm; there's no going without food for a whole day, you still get to enjoy eating your daily meals. It also has some positive scientific research behind it, which is always important for everything that Nuush offers.

I hope you enjoy it as much as I do.

£32 per month*

Standard Price

Your card will be charged £32 at checkout and payments will recur every 4 weeks until you cancel.

First-time clients can cancel within 14 days for a full refund.

*The monthly plan is billed every 4 weeks.

£86.40 per quarter*

10% discount

Your card will be charged £86.40 at checkout and payments will recur every 12 weeks until you cancel.

First-time clients can cancel within 14 days for a full refund.

*The quarterly plan is billed every 12 weeks.