INTERMITTENT

FASTING QUICK
START GUIDE
Principles
Strategies
Journal
Pantry List

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 WELCOME
I’m so happy to have you here. I’ve helped educate
millions of women on the importance of intermittent
fasting through my talks and courses. Now, I want to
help you get the most out of your intermittent fasting
experience with this Quick Start Guide! Inside you will
find everything you need to get started and adopt
intermittent fasting as a forever lifestyle.

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 ABOUT ME
Cynthia Thurlow is an advanced nurse practitioner, CEO and
founder of the Everyday Wellness Project, and international
speaker, with over 13 million TEDx talk views.

With over 20 years of experience in health and wellness,

Cynthia is a globally recognized expert in intermittent
fasting and nutritional health, and has been featured on
ABC, FOX5, KTLA, CW, Medium, Entrepreneur, The Megyn
Kelly Show, The Model House Show by Shawn Stevenson,
and The School of Greatness Show by Lewis Howes., to
name a few. She was listed in Yahoo Finance as one of the,
“21 Founders Changing the Way We do Business.”

Cynthia hosts the Everyday Wellness Podcast, is the author

of the book Intermittent Fasting Transformation: IF45, and
hosts health programs year-round.

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 PRINCIPLES
Fasting Window: This is highly individual however, I recommend starting
with a 12-13hr window and then slowly increasing; ultimately aiming for 16-
18hrs/day. The quality of your food choices matter. I abide by the philosophy
of good, better, best. So, consume less processed foods and focus on protein,
healthy fats and low glycemic carbohydrates with your meals.

Sleep: Ensure you are aiming for 7-8hrs of sleep each night in a cold, dark
room and get off of electronics 60 minutes before bed. Your body needs the
time to rest and repair.

Physical Activity: I am a huge advocate of moving your body daily. Try

participating in strength training, HIIT/Tabata, Yoga, Pilates, Barre. These
activities are even better if you have a partner to do it with for
accountability. Aim for 10,000 steps daily, in addition to these physical
recommendations. Our bodies are designed to MOVE and not be sedentary.

Mindset Work: Keeping our brains in Parasympathetic Nervous System

mode is so critical. In the over harried, over-stimulated worlds we reside in, it
is important that we make time for meditation, gratitude journaling,
connecting with nature, spiritual relationship or prayer, connecting with our
loved ones, pets, children, significant others, etc.

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 SAMPLE DAY
This is a sample day of a 16:8 feeding window. Some people do well
with two meals consumed in the eight hours. Others will do better
with three meals spaced within the feeding window. The only way to
find out is to experiment and discover what works best or you.

Avocado boats stuffed with Baked fish with lemon and non- High-quality protein with
protein & salsa starchy vegetables vegetables

6am: wake up, drink 20oz of filtered water

7am: exercise
8am: shower
10am: break your fast
6pm: dinner
8pm: mindset work
10pm: bed

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 SUCCESS
STRATEGIES
1. Electrolytes: It is really important to stay hydrated when you start your
fasting journey. Adding in electrolytes can help with feelings of hunger,
headaches, etc. My favorite brands are LMNT and Simply Hydration.

2. High quality tea: You want to ensure there are no added sugars., or natural
flavoring. My favorite brand is Pique teas, they help support your fasted state.

3. High quality coffee: Coffee tends to be very moldy and mycotoxins can impact
our health in very negative ways. Make sure you source a better quality option,
like Squarefeet coffee.

4. What can I drink while fasted? Water, plain coffee, plain bitter tea

5. What can you add to your coffee or tea? cinnamon (boosts insulin sensitivity)
or salt (can help curb bitterness); no creams, sugars, or fats.

6. What is bitter tea? Only green tea or black tea. Black and Green teas contain
polyphenols that can help potentiate a fast.

7. What are the best foods to break your fast with? I like protein/ healthy fats,
but prefer something light. Eggs, bacon and avocado are my go-to. Light salad is
a possibility as well. Experiment and see what makes you feel GREAT!

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 INTERMITTENT
FASTING JOURNAL

STARTED BROKE
HOW I FELT
FAST FAST

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 PANTRY LIST
OILS: GRAIN SUBSTITUTES (GF)
Extra Virgin Olive Oil Squash Noodles/Zoodles,
Avocado Oil Buckwheat, Whole
Coconut Oil Grain Organic Pastas
Grass-Fed Butter Lettuce Wraps for Burgers
Ghee or GF Whole Wheat
Lard Tallow (gluten Non-soy containing breads
free) (Whole Foods has the best
Avoid all seed oils selection)
(Hateful 8: Canola, Grain Free Granola
Corn, Cottonseed Soy, (Paleonola brand is great)
Sunflower, Safflower, Nut/Seed Based Crackers
Grapeseed, Rice Bran.) (Jillz or Go Raw)
Bars made from nuts/seeds
and Dried Fruits (Primal
DAIRY:
Kitchen, Epic Brands)
Almond & Coconut
Cauliflower Rice or Shredded
Milk
Potatoes
Full Fat, Organic or
Siete Tortilla Wraps
Raw cheese
(Coconut/Cassava or
Coconut Yogurt
Almond Tortillas)
Whole Milk Yogurt
Flours: “Otto’s” Cassava,
“Honeyville” Almond
Copyright 2021 all rights reserved Cynthia Thurlow, LLC
PROBIOTIC RICH FOODS:
Kombucha: Synergy,
Kavita are some of my
favorite brands. Watch
for sugar, should be 2-
4g/serving. Do not
drink full bottle in one
serving.
Kraut: Wildbrine,
Bubbies, Cleveland
PANTRY ITEMS:
Big Spoon Roasters
Nut Butters
Primal Kitchen BBQ
Sauce
Mustard
Primal Kitchen Mayo
Cholula Hot Sauce
Curry Paste
Redmond's Sea Salt
Cacao Powder
Coconut Aminos
Vinegars: Especially
Apple Cider Vinegar
 PANTRY LIST
MEAL ADD-ONS: MISCELLANEOUS:
Plantain & Cassava Chips Cacao Powder
“Go Raw” Products Maca Powder
Nuts Hemp seeds
Dates Red Boat Fish Sauce
Trail Mix (Best to make your own) Frank’s Redhot Sauce
Beef Jerky (Love PaleoValley!) Epic Jerky
Dried Fruit US Wellness Meats Jerky
Seeds Primal Kitchen Mayo
Hard Boiled Eggs w/ Salsa & Guacamole Nut Butters: Look for no
Raw Cheese sugar/oils added
Whole Milk Yogurt w/ berries Pasta Sauce : Muir Glen
Jackson’s Honest Chips Primal Plate Spices
Hearts of Palm
*Avoid as much as possible to snack. Eat full Olives
meals. Crushed Tomatoes
Tomato Paste

Protein & Protein Powders:

Pole Caught Tuna Marigold (if not dairy sensitive)
Wild Caught Salmon, Sardines Simply Protein
PaleoValley Meat Sticks Primal Kitchen Collagen
Hemp Hearts Peptides

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

 PERISHABLES
FRUITS:
Apples
Stone Fruits: Apricots, Peaches, Plums, Nectarines
Bananas
Berries: Black, Blue, Raspberries & Strawberries Cherries Figs
Citrus: Grapefruit, Oranges, Limes/lemons, Tangerines Grapes, Melons.

*Although all these fruits are healthy. Focus on low-glycemic fruits like berries & green apple.

VEGETABLES:
GREENS:
Artichokes
Arugula Asparagus
Dandelion Greens Avocado
Lettuce Beans
Mustard Greens Peppers
Radicchio Beets
Turnip Greens Brussels sprouts
Beet Greens Squash: spaghetti, summer, zucchini
Watercress Cauliflower
Jicama
Kohlrabi
Okra
Mushrooms
Onions
Parsnips
This is not an exhaustive list of the foods you
Pumpkins
might want to consume to help ensure your
Rutabaga
success with an intermittent fasting lifestyle.
Sweet Potato
Feel free to add in more of your favorites.
Turnips
Copyright 2021 all rights reserved Cynthia Thurlow, LLC
 MEDICAL
DISCLAIMER
This guide is for educational and informational
purposes only and solely as a self-help tool for your
own use. I am not providing medical, psychological,
or nutrition therapy advice. You should not use this
information to diagnose or treat any health
problems or illnesses without consulting your own
medical practitioner. Always seek the advice of your
own medical practitioner and/or mental health
provider about your specific health situation.

Copyright 2021 all rights reserved Cynthia Thurlow, LLC

COPYRIGHT 2021 | ALL RIGHTS RESERVED
CYNTHIA THURLOW LLC