I went from 348 to 300 in two and a half months. My goal is 222. I'm 6'5", and I'll always be a big guy — but I'm getting healthy.
Two simple shifts got me here: when I eat, and what I put in my body when I do.
This isn't a diet. I earned every pound. And I'm losing every one of them.
This site started during a trip to the Hamptons for my dad's 80th birthday. He's my best friend, and I want him around for a long time. That's the why behind all of this.
— Gallagher, just a guy from New Jersey
The method. The movement. The recipe.
EBTC.
Fast 16 hours or more — whatever works for your body. Then eat freely. Remember the clock. That's it.
YOUR HOURS · YOUR RULES · YOUR BODY
The Only Rule
Pick your window. Protect it. That's the whole recipe.
Every gender, every age, every background, every body.
Our culture is built on overconsumption. A handful of companies make money when we keep eating. That's not an accident.
Food is fuel. It's not the boss.
When you EBTC, you take that power back. You're a human being. You're above this.
YOUR HOURS · YOUR RULES · YOUR BODY
How It Works
Minimum 16 hours fasting. The rest is your eating window. Skip a day if you want. Your body can handle it.
No calories during fasting hours. Water, black coffee, plain tea — that's it. That's the one thing you're strict about. Just one thing.
Your body knows what to do. Trust it. No guilt, no math, no foods off limits. In your window — eat.
The Other Half
Fasting is only half of why I feel the way I do. The other half is what I eat when I break the fast.
Why fast for 16 hours and then break it with junk food? All that work, undone in 20 minutes. The body wants real food — protein, carbs, fats, fruits, vegetables, water. Give it that and you don't just lose weight. You feel different.
Want the full routine? Sign up below. I'll send you everything — what I eat, what I drink, how I handle the hard days.
My Story
I struggled with my weight my whole life. Some of it's genetics — obesity and type 2 diabetes on my mother's side, cancer and alcoholism on my father's side. The rest is on me.
My wife Aly and I are foodies. We love a great meal — and a good beer, wine, or quality spirit with it.
I might have tried fasting years ago. The biggest thing in the way was alcohol. I fell in love with craft beer at 21, spent almost a decade in the restaurant business, then thirteen years in the beer business — and counting. I drank anything and everything that was good.
I'm still obsessed with craft beer. This program doesn't ask me to stop — and it won't ask you to either. Your drink stays. The clock is the only rule.
The weight started dropping. The brain fog lifted. The energy came back.
There's a lot of noise out there — injections, pills, programs that cost hundreds a month. You don't need a prescription for a clock.
I give this away free because if everyone felt this good, the world would be a better place. I respond to every email personally. Not an assistant. Not an AI. Me.
The Recipe Behind the Recipe
The first few days take real effort. The first week takes discipline. But what I actually do every single day — what I eat, what I drink, how I get through the fasting hours — that's what makes it stick.
Sign up below and I'll send you every detail of my exact daily routine.
Ready to feel superhuman?
The first few days are the hardest. I'll walk you through exactly what I do — what I eat, when I eat, how I push through the hard days, and how it gets easier over time. Every detail. Free.
I never share or sell your email. Just the routine. Nothing else.
Welcome to the movement. Check your email — my full daily routine is on its way.
Now do one thing: send this to one person who needs it.