Intermittent Fasting with Carol Covino

  • Lose weight and burn fat without hunger and cravings.
  • Balance hormones naturally for metabolic health.
  • Build lean, toned muscle.

Become an Intermittent Fasting Master!

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Join the IF:45 Waitlist

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Are you ready to master intermittent fasting?

If:45 is a 45 day education based, science backed online program taught by certified fasting expert, Carol Covino. It's designed to teach you EVERYTHING you need to know to make intermittent fasting a sustainable lifestyle.

Are you ready to take back control of your health?

IF:45 is for you if:

  • You've tried fasting on your own and you didn't see results (weight loss and body composition)
  • You want to learn how to fast in a way that's healthy and sustainable
  • You need accountability
  • You don't know how to use macros (protein, carbs, and fats) to achieve fasting success
  • You want to balance hormones naturally through nutrition and lifestyle

What if I told you there is a flexible way to lose belly fat, increase energy, and eliminate brain fog. And what if I told you there was a program out there to teach you EVERYTHING you need to make intermittent fasting a permanent and healthy lifestyle?

You can't do what your husband, friends, or neighbors are doing?

IF:45 is what you need for success.

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The foods you choose in your feeding window are critical. You will be successful when you know how to eat the right combination of protein, carbs, and fats. That is why there is a 21 day meal plan with science backed recipes.

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Physical Activity

I will be providing you with a workout plan to help you lose body fat, gain lean tone muscle, become stronger, and increase energy.

Metabolic Flexibility

During prep week we will work on moving you away from addictive carbs and increasing satiety with protein and healthy fats. The goal is for you to switch from being a constantly hungry carb-burner to a metabolically efficient fat- burner who can successfully fast.


Maybe you've tried intermittent fasting before and were not successful. The key is mindfulness. The emotional draw to food is strong. Join our group of positive and supportive women who will help you overcome any negative thoughts and be successful.

“I love working with you Carol!! I'm ready for more."


“You have totally changed my world. My whole life has changed. I can smile."


"I have better sleep and cognitive function for sure."


"I gained confidence, energy and I'm just happier all the way around. I have lost pounds and inches. I loved the educational piece and support from the peeps in our group."


"My transformation has been learning and understanding IF and being able to "toggle the switch" according to what I feel my body needs on a particular day I'm so grateful for you Carol Covino for putting together such a comprehensive program that fills us with a ton of knowledge, amazing workouts & a beautiful community."


"I have gained so much knowledge about how our bodies work! I love learning how to get the best results for my health through diet and exercise. Your knowledge is superior! I feel like I can trust you and the information you provide."


IF:45 - What's included?

  • 45 days of Teaching Content so that you learn EVERYTHING you need for success.
  • Complete training plan with short, effective workouts to help you build lean muscle.
  • IF:45 Workbook with fasting guidelines, grocery list, simple recipes, and a daily journal.
  • IF:45 Starter Guide so that you know exactly what to do and when.
  • IF:45 Approved Products and Supplement List so that you can support a successful fast
  • Weekly Fasting Challenges to keep you motivated.
  • Group accountability and support.
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A Word from Your Coach

Hi I'm Carol Covino, and I have helped thousands of women over the past decade to lose body fat and to tone and strengthen their bodies with nutrition and exercise.

In my late forties I was a "skinny fat" burned out marathon runner who exercised obsessively.

At age 50 I decided to do a figure bodybuilding show to transform my body. Through the process I learned about nutrition and weight training. I went on to coach over a thousand women to reach their fitness goals.

Although the bodybuilding lifestyle taught me about exercise and nutrition, it was actually hurting my health. I was eating 6 meals a day in my off season with a cup of white rice at every meal. At the end of the day I was bloated, in pain, and looked pregnant!

Then I discovered the benefit of intermittent fasting for reducing body fat and increasing energy. I realized the small "mini meals" were skyrocketing my blood sugar and damaging my metabolism. I couldn't go 2 hours without feeling nauseous, shaky, and NEEDING to eat.

Over the past year I have learned to implement fasting in a safe, effective way. My body is now metabolically flexible, meaning I can burn both fat and carbs as fuel.

Women cannot fast the same way as men. We require a plan that is in alignment with our hormones and stage of life. IF:45 was created specifically for women and their unique needs.

At age 61 I am committed to helping you burn fat, increase energy, and build a healthy, lean physique with the IF:45 method.


Join the IF:45 Waitlist

This field is for validation purposes and should be left unchanged.