Barnaby RoseGet It · $47
30 Days10,000 Steps Daily0.8g Protein Per PoundFasting Window Non-Negotiable17 Yrs CertifiedStructure > Motivation$47 One Time30-Day Money-Back30 Days10,000 Steps Daily0.8g Protein Per PoundFasting Window Non-Negotiable17 Yrs CertifiedStructure > Motivation$47 One Time30-Day Money-Back
A 30-Day Lean Reset ChallengeBy Barnaby Rose

You don't have a
willpower problem.
You have a structure problem.

The exact 30-day intermittent fasting framework Barnaby Rose used to strip 60 lbs of dead weight during the worst stretch of his life. No meal prep. No tracking app. No motivation required. Just structure that survives real life.

Get The Framework · $47
Instant PDF
30-Day Money-Back Guarantee
0
Years certified
0
Lbs Barnaby lost
100s
Clients coached
Barnaby Rose, certified trainer
NASM · ISSA · ACE · NFPT
$47 · One Time
As Trained · NASM×Certified · ISSA×Credentialed · ACE×NFPT Pro×Seattle, WA
Read This Before You Buy Anything Else

You read the books.
You know the macros.
It still doesn't work.

Every January, the same loop. New tracker. New macros. New "lifestyle change." Two good weeks. Three skipped meals. Five rationalizations. Quit.

You can recite the calorie math while pouring a third coffee. The problem isn't information.

The problem is that every plan you've tried demands the one thing your life can't give you: a perfect schedule.

Meal prep on Sundays. Six small meals a day. Track every almond. Hit the gym five times a week. Sleep eight hours. Be a different person.

It works in theory. It collapses the second life punches you in the face. And life always punches.

Barnaby in NICU mask holding his premature newborn son
Seattle · July 3, 2020
Barnaby with his now-healthy young son
Barnaby in the gym, double biceps flex
The Moment Everything Changed

10 weeks early.
2 lbs, 12 oz.
No schedule left to keep.

My son was born almost three months premature in the middle of a global pandemic. My wife and I traded NICU shifts because only one parent was allowed at a time.

My business was in chaos. My fitness routine, the only piece of structure I felt I had left, was destroyed. Training, diet, schedule, gone.

I had two choices. Let everything collapse, or find a way to make it work under almost impossible conditions.

That's when intermittent fasting stopped being just another protocol I recommended to clients. It became the only thing that let me hold the line when nothing else could.

No meal prep. No rigid schedule. No pretending life wasn't falling apart. Just structure that survived chaos.

Receipts

60 lbs.
Same guy.

Not the result of perfect conditions. The result of a system that didn't require any. Photos shot in the same bathroom, with the same phone, by the guy who wrote this protocol.

Barnaby Rose before and after, side by side
Before
After
0pounds
Of dead weight stripped
0meal preps
Required to make it work
0days
To install the system
Before We Go Any Further

Pick a side.

This is not for everyone. We're aligning expectations now so you don't burn $47 and email me angry on day 4.

What This Is
  • A fat-loss reset built on intermittent fasting
  • A structured, no-guesswork approach
  • A system designed to work when life is busy, not perfect
  • For people willing to be uncomfortable for a short, defined period in exchange for measurable progress
  • Read it tonight, start tomorrow, finish in 30
What This Is Not
  • A crash diet
  • A comfort-first program
  • A plan that adapts to your mood
  • Flexible "fasting suggestions" or cheat meals
  • Permission to negotiate with yourself

You are allowed to have a life.
You are not allowed to ignore the framework.

The Fasting Framework

Three phases. Thirty days.
Zero negotiation.

You will not choose your fasting window daily. You will follow the progression. It tightens on purpose, in a sequence the body actually adapts to without breaking you.

01
Days 1 – 7

24-Hour Fasts, Every Other Day

Break the reliance on constant eating. Hunger here is not an emergency. It is a signal that your body is adapting. Expect discomfort. That is the point.

02
Days 8 – 21

The 18:6 Window

A six-hour eating window, daily. Protein anchors every meal. Cravings drop. Appetite sharpens. This is the phase where fat loss becomes consistent, not occasional.

03
Days 22 – 30

The 16:8 Transition

A slight expansion. Not a reward, a transition. You are learning to maintain results without losing structure. The window most people run for the rest of their life.

Rule 01

The Fasting Window

No snacking outside it. No "just this once." No calorie drinks during fasts. No mood-based adjustments. Break it, you reset it.

Rule 02

10,000 Steps Daily

Not a weekly average. Not negotiable. The single biggest variable most people ignore. We remove the option to ignore it.

Rule 03

Protein Anchor

0.8g per pound of bodyweight, daily. Kills hunger, protects muscle, makes the calorie deficit happen without manual tracking.

Rule 04

Train to Stimulate

3 to 4 lifting sessions, max. Two to four working sets. 1-2 reps in reserve. Finish stimulated, not crushed. Recovery drives fat loss.

Empty plate, the word HUNGER
Day 2 – 4
A Word On Hunger

Hunger is not
an emergency.

Expect it on days 2 through 4 for almost everyone. It is uncomfortable. It is also the most important phase, which is why it is first. Hunger does not mean muscle loss. It does not mean metabolic damage. It does not mean the program isn't working.

It means your body is learning it does not need constant input.

Discomfort here is productive.

Inside The Guide

Every page
strips out something
you don't need.

Not 200 pages of recycled Reddit posts. A tight, executable system. Read it in an hour. Run it for 30 days. Use it for the rest of your life.

Get The Framework · $47
Instant PDF · 30-day refund · No questions
  1. 01
    About The Author
    Why I teach this. What you need to know about how I work.
  2. 02
    Read This Before You Start
    The standard, the rules, and the line between having a life and ignoring the framework.
  3. 03
    The Fasting Framework
    Three-phase progression. Non-negotiable rules. The note on hunger every plan leaves out.
  4. 04
    Daily Movement & Steps
    Why steps matter more than the workout. Where they come from. Why you can't out-diet inactivity.
  5. 05
    Protein, Calories & The Window
    How fat loss works without daily tracking. The protein anchor. The simple calorie range.
  6. 06
    Meal Structure & Food Choices
    Non-negotiable meal order. Real-world examples for 18:6 and 16:8. Portion control without weighing.
  7. 07
    Training During The Reset
    Sample full-body and minimal-equipment days. Fasted vs. fed lifting. The cardio rule that prevents burnout.
  8. 08
    Plateaus & Real-World Problems
    Normal vs. problem hunger. Travel, sick, chaos weeks. The most important rule of the reset.
  9. 09
    The 30-Day Timeline
    Week-by-week. What to expect, what to ignore, what means it's working.
  10. 10
    Maintenance After Day 30
    Why most people give it all back, and the structure that prevents it.
Barnaby Rose, portrait
Seattle, WA
The Author

Barnaby Rose.

Trainer. Father. 17 years on the floor.

I'm not here to sell you the latest trend. I've lived both sides. The old-school, grind-it-out bodybuilder mentality that works until life punches you in the face. And the science-backed efficiency of intermittent fasting that actually holds up when everything else breaks down.

This program is the intersection of those two worlds, built the right way, for people who don't have perfect schedules and can't afford to white-knuckle their way through another unsustainable plan.

0
Years Certified
100s
Clients Trained
0
Lbs Lost
0
Active Certs
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From The Floor

What clients say when the structure holds.

Results from clients running variations of the same framework. Individual results vary.

“
I stopped negotiating with myself by day four. That alone was worth the price. The weight came off without me thinking about it.
Mike R.
Down 18 lbs in 30 days · Sales, 41
“
I've read every fasting book on Amazon. This is the first one that told me what to actually do on a Wednesday at 4 p.m. when my kid was screaming.
Tom V.
Down 12 lbs in 30 days · Engineer, 37
“
The step rule changed everything. I thought I needed harder workouts. I needed 10,000 steps and to leave my fridge alone for 18 hours.
Derek B.
Down 22 lbs in 60 days · Logistics, 46
“
I quit every plan I start. I finished this one because the rules made the decisions for me.
Anthony G.
Down 15 lbs in 30 days · Restaurant owner, 39
“
The hunger section alone is worth $47. Knowing what is normal and what is not, that was the unlock.
Chris W.
Down 9 lbs in 21 days · Teacher, 33
“
Lost the gut. Kept the strength. Did not lose my mind. My only regret is not running this two years ago.
Ray K.
Down 24 lbs in 60 days · Ops, 49
Discipline > MotivationStructure > WillpowerAction > OptimizationBoring > Heroic30 Days > 30 PromisesDiscipline > MotivationStructure > WillpowerAction > OptimizationBoring > Heroic30 Days > 30 Promises
The Offer

The Fasting Framework.
$47. One time.

Every fasting book on the market is built to sell you the next thing. This isn't. Self-contained, run-it-yourself, 30-day reset. Buy it once. Run it for life.

Full Stack Included
What you get
  • The complete 30-day Fasting Framework PDF
  • Three-phase progression (24-hr → 18:6 → 16:8)
  • Daily step + protein protocol
  • Meal structure rules + real-world examples
  • Full-body + minimal-equipment training days
  • Plateau, hunger, and "chaos week" playbook
  • Maintenance after day 30
  • Instant download · Read tonight · Start tomorrow
One-time payment
$47
USD
Get The Framework
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The
30
Day
Money-Back
Guarantee
Iron-clad
Zero Risk

Run it for 30 days.
Or get every cent back.

Buy The Fasting Framework. Read it. Run the protocol. If after 30 days you don't see the structure working, email support@barnabyrose.com and we refund you. No forms. No interrogation. No "prove you did the work."

The risk is mine. The decision is yours.

Alignment

This is for you if...

It's for you if

  • You want fat loss without chaos
  • You're willing to be uncomfortable for thirty days
  • You understand discipline beats motivation
  • You've tried "flexible" plans and watched them fail
  • You want a system that survives travel, kids, chaos weeks
  • You're done negotiating with yourself

It's not for you if

  • You need constant flexibility built into the plan
  • You're looking for motivation, not structure
  • You want cheat days written into the protocol
  • You expect to negotiate the fasting window when you don't feel like it
  • You want a one-size-fits-no-one plan that promises everything

That's not judgment. It's alignment. The wrong product for the right person is a refund. Save us both the cycle.

FAQ

Direct answers, no hedging.

Is this really going to work for me?+

Fat loss is governed by energy balance. The framework controls that balance through fasting windows, daily steps, and protein anchoring. If you execute it, fat loss occurs. That's not a personality trait, that's a system.

I have never fasted before. Is this too aggressive?+

Phase 1 starts with 24-hour fasts every other day to break your reliance on constant eating. It is uncomfortable on days 2 through 4 for almost everyone. It is also the most important phase, which is why it is first.

Do I have to lift weights?+

No. Steps, fasting, and protein are sufficient for fat loss. Lifting helps preserve muscle and is recommended if you already train. The book covers full-body, minimal-equipment, and no-equipment options.

Can I drink coffee during a fast?+

Yes. Water, black coffee, tea, and zero-calorie electrolytes are allowed during fasting windows. Anything with calories breaks the fast.

What if I miss a day?+

You correct it the next day. Not with guilt, not with double-fasts, not with extra workouts. Just resume the structure. Missing a day is not failure. Quitting after missing once is.

Will I lose muscle?+

Not if you hit the protein anchor (0.8g per lb of bodyweight daily) and keep lifting if you already do. Muscle retention depends on total protein, mechanical tension, and recovery. Not meal timing myths.

How is the book delivered?+

It's a PDF. Pay at checkout, get redirected to the thank-you page, download it immediately. Stripe also emails you a receipt.

Is the $47 a subscription?+

No. One-time payment. No recurring charges. No upsells inside the book.

What if I want a refund?+

Email support@barnabyrose.com within 30 days of purchase. You get refunded. No questions, no friction, no forms.

Is fasting safe for me?+

Intermittent fasting is generally safe for healthy adults but is not appropriate for everyone. If you are pregnant, nursing, have a history of disordered eating, take prescription medication, or have any underlying medical condition, talk to a qualified physician before starting any fasting protocol.

Last Page

You can keep negotiating.
Or you can install the system.

Thirty days from today, one of two things will be true. You'll be exactly where you are. Or you'll be down a notch on your belt and you'll know, with zero ambiguity, that you have a system that works for life.

Get The Framework · $47
Instant PDF · 30-day money-back guarantee · Secure Stripe checkout

"My son is healthy now. My business rebuilt, stronger than ever. My training never stopped, it just adapted. Not because I'm smarter than you. Because I had a system that didn't require perfection. Now you have it too."

· Barnaby Rose ·

The Fasting Framework · $47
30-day money-back guarantee · Instant PDF
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