IF90 makes lifestyle change easier.

What is IF90?

IF90 is a 12 week Lifestyle Change Program that integrates multiple aspects of the mind and body to help with the management of weight, diabetes, hypertension and depressive symptoms.

How IF90 Works.


Learn how to intermittently fast properly and effectively.


Improve your eating with meal plans every week.


Learn something new each and every week.


Practise personalised meditation, the easy way.


Enhance your physical activities with our simple suggestions.


Manage stress better with the methods we’ll share.

Also included each week:

  • fasting history
  • vital parameter history
  • program progress
  • a phone conversation

Additionally, change diet type any time, choose up to 5 plans a week and include/exclude foods anytime.


Why Fasting?


IF is the only way to sustainably lose weight in a healthy manner.



IF helps with the reduction of inflammation and related disorders.


IF has many other effects on our bodies that make it a great idea!

Why Should You Join?

How will you benefit from the IF90 Lifestyle Change Program?

Manage Blood Sugar

IF90 can help those who are afflicted with Type 2 Diabetes.

Read more

Uplift Moods

IF90 can help with improving moods and  depressive symptoms.

Read more

Manage Blood Pressure

IF90 can help with the reduction of high blood pressure.

Read more

Manage Weight

IF90 can help with obesity and weight loss in a sustainable manner.

Read more

All Benefits.

Weight / Inch loss*
Blood sugar management*
Blood pressure management*
Improved moods
Sustained weight loss
Sustained dietary improvements
Normal, every-day foods
WhatsApp / Email support
Physical activities
Weekly chart
* Results vary between individuals

IF90 Phases

The IF90 Lifestyle Change Program can be purchased in 3 installments, or as a one time purchase.

Phase 1

Understand your body and beginner to intermediate fasting patterns. Expect moderate results. Duration: 5 weeks

Phase 2

Begin enjoying your uplifted moods and improved sleep. Pin down results and more self awareness. Duration: 4 weeks

Phase 3

Push yourself even further. Teach your body and mind how to continue your new patterns as a lifestyle. Duration: 3 weeks

Frequently Asked Questions

Yes, meal plans are always included. Some of us find it difficult to follow meal plans due to various reasons. This program includes nutritional education as a major component and therefore, does not rely on meal plans as a means of making better dietary choices or benefiting from the program.

Yes, phone calls are the only points of contact during the program. Please contact our support to schedule one for you. If your plan includes calls, one weekly call is always free of charge.

In addition to nutritionally exhaustive meal plans, you’ll also receive weekly intermittent fasting schedules, weekly education topics, introduction to meditative techniques, cooking suggestions, vital parameter logging and reports each week, as well as  support whenever you need it.

Our program is designed to run remotely. Face to face interaction is possible via video calling whenever you schedule a call.

Yes, our program is designed to work remotely and anyone can join it regardless of where they live, as long as an Internet connection is available. Currently, the program is only available for purchase via Indian payment methods.

As long as life goes on, our program goes on, the purpose of which is sustainable lifestyle change. We discourage taking breaks in between as doing so contradicts the purpose. We’ll help you keep your program going even while you’re taking a holiday, attending a wedding or any other events in your life.

No, sorry. We work with true and sustainable lifestyle change and there are no shortcuts there.

Our meal plans are created by a precision nutrition system, based on published medical/nutritional protocols. The meal plans are based on quantities of ingredients, which you’re free to cook in any manner you wish.

Our plans include a variety of ingredients, and try to ensure complete daily recommendations of micro and macro nutrients when the client has no dietary restrictions or specific likes/dislikes. In some cases, due to dietary restrictions or client preferences among other reasons, there may be deficiencies, the specifics of which will be mentioned in your weekly charts.

Both are fine. Some of us prefer building a routine around the same foods every day, and some of us like variety. If you like variety, know that substitutions are fine. Feel free to replace vegetables with vegetables of the same family, fish and poultry with similar fish and poultry, fruits with fruits of the same family and lentils/legumes with other lentils and legumes. Please do not however, substitute any seeds or fortified foods with anything else.


Glasses and cups are measure of volume, not weight. Nutritional data, worldwide, is based on weight and therefore that is what we too use. Additionally, there are no standard sizes of glasses, cups or spoons. Therefore, using those as a standard unit of measure in our plans will not work. However, we realise that grams isn’t an easy measurement to stick to and have therefore included equivalents in the plan instructions based on accepted volume/weight equivalents, such as a tablespoon being about 15gm and a teaspoon being about 5gm. Therefore, for instance, 100 grams is likely to be 6 tablespoons and 2 teaspoons for most grains and finely chopped vegetables.

At this point, we offer one format – a list of ingredients that you can use any way you like. This part of a comprehensive, multi-page, weekly chart. We are happy to share additional formats when they’re available.

Yes, we can share more than a single plan a week at times, dependent on client requirements and individual profiles. It must be requested prior to weekly chart generation and cannot be fulfilled immediately on request.


The tests depend on your goals. For example, if you’re diabetic, we’ll request you to get your HbA1c measured. The tests are suggested to establish a baseline for any health conditions, such as diabetes, so we can measure progress at the end of the program. The others are for your own well being and to ensure all is well prior to starting. We encourage you to keep your doctor informed and to share all tests with them so your test results can be clinically correlated. Please share with us any dietary recommendations made by your doctor.

We welcome your partner/spouse to participate with you in your journey towards better health and wellness. We are happy to coordinate with both of you for certain subjects, such as meal preparation among other subjects where both partners can participate. For program related messages and responses however, we encourage you to do so yourself.

The success of this program depends on your actively participating at all program checkpoints, one of which is responsiveness to our messages and communications, in addition to taking as much charge as possible for your own journey.

Ideally, you would use a combination of different oils and cooking fats for meal preparation, and we suggest these be cold pressed and unprocessed as far as possible. Monthly rotation of cooking mediums is encouraged.

The program uses normal, every day foods. As the program progresses, and dietary content gets naturally restricted, you may need to consider nutritional supplements to obtain required nutrition. We suggest finding different sources of fresh fruits and vegetables of different kinds, so substitutions are restricted to a minimum. There may be some supplementation required based on your dietary restrictions. These will be discussed with your first plan.

The program is a multi-disciplinary system that encompasses cutting edge nutritional developments, known nutritional protocols, precision nutrition planning, psychology and belief based spiritual systems, all of which interlock together to achieve desired results via a computer controlled system that optimizes individual experiences.

Depending on program compliance and your individual physiology, you can expect to lose between 7 to 10 kilos. All results vary for different individuals and should only be measured after completing the entire program, and not a single phase.

It is easy for us to fall out of touch with each other and with the program. Your success is important for us and we insist on maintaining touch with you throughout the program so you know that support is just a message away and that we know you’re doing alright.

Dietary supplements are used to make up for deficiencies in your diet. This includes deficiencies brought upon by dietary restrictions (pure vegetarians for example), allergies, availability and preferences among other reasons. Additionally, during longer fasts, when it may be physically impossible for some of us to eat the quantities required in the shorter span of time, then too supplements may be of use in maintaining our RDA.

Beginning IF90

1. Purchase

Purchase the program, then fill the information form in your welcome email. Check your spam folder if the email doesn’t arrive within 24 hours.

2. Commencement

When we receive your information, we’ll send you your registration secret for the IF90 Bot. Please use this to get access to the bot.

3. Initial Call

If we haven’t already spoken, we’ll have a discussion about your health goals and more, and share how the program can help.

4. Start Program

Your program will begin on a Monday. You’ll receive your first chart by Friday evening.

5. Repeat

Each week you will receive your updated chart. Remember to log using the Telegram bot.


We’ll be available for support on Facebook messenger. Please ensure you read the IF90 Guide.


Click the button above to speak to a person right away or write to the Customer Care Manager at [email protected] for any questions or feedback.

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