Fasting Mimicking Diet Do It Yourself Template

To edit this template, go to File > Make a Copy and save a copy which you can then freely edit (no permit needed)
If you find this template useful and / or have improvement ideas I would love to hear from you at foreverfreefrom.c
Visit my foreverfreefrom.com blog and leave a comment in one of the Fasting Mimicking Diet articles to get in touch
Do be mindful of the advice from the lead FMD researcher Valter Longo *not* to try this at home. Get your medical profe
I am a lay person, anything and everything I say could be incorrect! Responsibility is yours alone to take care of *your*

Foreverfreefrom.com

Sheet Name
Metrics Protocol
Food Planning
Glucose & Ketones
HRV
Body Comp
Other Metrics
Metrics Charts
Key Resources

Disclaimer - Whilst I believe that my "Do it Yourself" diet does follow the principles of L-Nutra, Inc.’s FASTING MIM
micking Diet Do It Yourself Template

emplate, go to File > Make a Copy and save a copy which you can then freely edit (no permit needed)
s template useful and / or have improvement ideas I would love to hear from you at foreverfreefrom.com
verfreefrom.com blog and leave a comment in one of the Fasting Mimicking Diet articles to get in touch
ul of the advice from the lead FMD researcher Valter Longo *not* to try this at home. Get your medical professional advice
son, anything and everything I say could be incorrect! Responsibility is yours alone to take care of *your* health :-)

Content / Purpose
What to measure, what to measure it with, andhow, with links and costings for the UK
Template for plannng your calories, macros and actual food for the 5 Days of FMD
Template for tracking your blood glucose and ketones before, during and after FMD
Template for tracking your HRV before, during and after FMD
Template for tracking your body weight and fat
Template for tracking other less frequent biomarkers such as IGF-1 and hs-CRP
Automated charts for Glucose & Ketones, HRV and Body Comp
Links to some key resources including conversion calculators for Euro / US unit conventions

Whilst I believe that my "Do it Yourself" diet does follow the principles of L-Nutra, Inc.’s FASTING MIMICKING DIET® this has
® this has not been scientifically tested and there is no affiliation with L-Nutra, Inc.
Category Biomarker
Regeneration IGF-1
Regeneration WBC & Lymphocytes
Metabolism Lipid Profile
Metabolism Blood Glucose
Metabolism Ketones
Metabolism Ketones
Body Composition Weight
Body Composition Body Fat %
Body Composition Body Fat %
Inflammation hs-CRP
Adrenal Stress Adrenal Function
Adrenal Stress Heart Rate Variability
Adrenal Stress Heart Rate Variability

Notes

The Freestyle Libre can measure both ketones and glucose, the latter via a very convenient "Flash Monitoring" system
So long as you have an Android or iOS device you do *not* need a Freestyle Libre 'Reader'
Your Android or iOS device together with a Libre App can take and record readings
 Lab Test or Device Device Cost
IGF1 Test from Medichecks
Well Man Check from Medichecks
Well Man Check from Medichecks
Freestyle Libre (see notes) N/A, use the free app
FreeStyle Optium Neo + Ketone Strips £0 for Device only
Ketostix (alternative to above, cheaper, less precise)
Renpho Smart Scales £33
Renpho Smart Scales £33
BodPod from BCOM
Well Man Check from Medichecks
Genova Diagnostics Adrenocortex Stress Profile
Polar H10 + EliteHRV App £60 for Polar H10
HRV4Training App for iOS only
£126 for Devices

and glucose, the latter via a very convenient "Flash Monitoring" system
you do *not* need a Freestyle Libre 'Reader'
e App can take and record readings
Consumables Cost Pre-FMD Measure
£79 x 2 Yes, to establish baseline
£89 x 2 Yes, to establish baseline
Yes, to establish baseline
£58 per 14 day sensor Start taking waking-fasted 7+ days prior for baseline
£12-25 for 10 Ketone Strips (check eBay) No, unless already in Ketosis
£7 for 50 Ketostix No, unless already in Ketosis
Immediately upon waking, begin 7+ days prior for baselin
Immediately upon waking, begin 7+ days prior for baselin
£40 Optional for Baseline
Yes, to establish baseline
£79 x 1 or 2 (if no existing baseline) Yes, to establish baseline
Start taking waking-fasted 7+ days prior for baseline
Start taking waking-fasted 7+ days prior for baseline
£485 for main (non yellow) picks
During FMD-Measure
Day 5
Day 5
Day 5
At least twice per day, waking-fasted plus post-prandial
At least twice per day, waking-fasted plus post-prandial
At least twice per day, waking-fasted plus post-prandial
Immediately upon waking
Immediately upon waking
Optional day 5
Day 5
Day 5
Each day, upon waking-fasted
On Waking, once per day
Post FMD Measure
Ideally yes, Day 10 to observe persistance of change
Ideally yes, Day 10 to observe rebound / regeneration
Yes, or repeat ahead of next FMD
Yes, continue waking-fasted measure
Ideally continue for 1-2 days to observe maintainance of ketosis after refeed
Ideally continue for 1-2 days to observe maintainance of ketosis after refeed
Continue to observe to assess persistance
Continue to observe to assess persistance
Optional day 10 for persistence
Optional to assess persistance of change
Optional, repeat if Day 5 shows significant cortisol increase
Continue to observe change pre, during and post FMD
On Waking, once per day
Instructions For Use

Step One: Enter your bodyweight in kg in cell B17 to produce the min-max calorie ranges automatically
Step Two: Choose the calorie count you want to use between the min & max and enter that in the two cells D19-20 for Days On
Step Three: Use Cron-O-Meter to plan out food that will comply with your calorie and macronutrient limits

Alternately if you want to mimic the commercial 'ProLon' version of FMD use 1090 calories for Day One and 725 calo

Personal Tips

> Keep the total carb count at 50 grams or under if you want to be more certain of progressing toward optimal keto
> Go plant based, there isn't any room for animal products within the macros
> Favour non-starchy vegetables with higher fibre and lower sugar
> The FMD researchers emphasise use of non-saturated fats for the fat macro e.g. olive, rapeseed, nut and seed oils
> Eat a rainbow, whites, reds, yellows, greens, more greens, to help cover your micronutrient needs during the FMD
> Add extra sodium, potassium and magnesium since you will lose these as your body sheds water weight during

Enter Body Weight in kg here >>> 84

Calories Min Calories Max Enter Calories
Day One 840 1344 1078
Day Two - Five 588 924 725

Day One Grams Calories Protein

Avocado 60 100 1.2
Broccolini 170 58 6.0
Asparagus 0 0.0
Parsley 5 2 0.2
Date 30 85 0.8
Berry Mix (1) 200 74 2.2
Superfood XS (2) 10 38 0.3
Olive Oil 20 177 0.0
M&S 'Layered Peas, Sweetcorn & Broccoli ' (3) 355 277 9.9
Avocado 60 100 1.2
Red Cabbage 100 31 1.4
White Cabbage 100 25 1.3

Targets 1200 27
Actuals 966 24

Day Two Grams Calories Protein

Date 30 85 0.8
Berry Mix (1) 200 74 2.2
Superfood XS (2) 10 38 0.3
Avocado 20 33 0.4
Broccoli 157 53 4.4
Courgette 87 15 1.0
Parsley 5 2 0.2
Avocado 20 33 0.4
Red Cabbage 100 31 1.4
White Cabbage 100 25 1.3
Olive Oil 15 133 0.0
M&S 'Classic Layered Vegetables' (4) 315 176 3.8

Targets 725 16
Actuals 698 16

Day Three Grams Calories Protein

M&S 'Classic Layered Vegetables' (4) 315 176 3.8
M&S 'Traditional Salad' (5) 305 67 3.4
Date 0 0 0.0
Berry Mix (1) 200 74 2.2
Superfood XS (2) 10 38 0.3
Olive Oil 15 133 0.0
Broccoli 157 53 4.4
Courgette 87 15 1.0
Parsley 5 2 0.2
M&S 'Country Vegetable Soup' (6) 600 168 3.6

Targets 725 16
Actuals 726 19

Day Four Grams Calories Protein

M&S 'Country Vegetable Soup' (6) 600 168 3.6
Coconut Milk Kefir 126 43 1.0
Berry Mix (1) 200 74 2.2
Superfood XS (2) 10 38 0.3
Olive Oil 12 106 0.0
Broccoli 157 53 4.4
Courgette 87 15 1.0
Parsley 5 2 0.2
M&S Tomato & Basil Soup 600 210 4.2

Targets 725 16
Actuals 708 17

Day Five Grams Calories Protein

M&S 'Country Vegetable Soup' (6) 600 168 3.6
Coconut Milk Kefir 126 43 1.0
Berry Mix (1) 200 74 2.2
Superfood XS (2) 10 38 0.3
Olive Oil 15 133 0.0
Broccoli 314 107 8.8
Courgette 174 30 2.1
Parsley 10 4 0.3

Targets 725 16
Actuals 595 18

New Plan Grams Calories Protein

M&S Garlic & Ginger Cauliflower Rice 275 72 4.9
M&S Sunshine Vegetables 220 64 4.0
M&S Rainbow Vegetables 220 68 4.2
M&S Aromatic Vegetables 220 68 4.2
Olive Oil 50 442 0.0
0 0.0
0 0.0
0 0.0

Targets 725 16
Actuals 714 17
wo cells D19-20 for Days One and Days Two - Five, this will give you the right macronutrient limits
Link to Cron-O-Meter

for Day One and 725 calories for Days Two-Five

sing toward optimal ketosis

peseed, nut and seed oils

ent needs during the FMD - don't be afraid to supplement
eds water weight during FMD

Protein % Protein g Fat % Fat g Carbs % Carbs g

10% 27 56% 67 34% 92
9% 16 44% 35 47% 85

Fat Carbs Groups of coloured cells indicate 'meals'

9.2 1.1
0.0 1.0 (1) Blackberries, Raspberries, Blackcurrents, Redcurrents
0.0 0.0 (2) Supplement powder from My Protein
0.0 0.3 (3) Sweetcorn, Carrots, Peas, Broccoli & Butter
0.1 22.5 (4) Carrots, Broccoli, Potato, Courgettes & Butter
0.4 12.4 (5) Tomatoes, Cucumber, Lettuce, Carrots
0.6 7.2
20.0 0.0 Food Planning Resources / Alternative Plans
14.9 19.2 Prolon https://prolon.co.uk/
9.2 1.1 Avocado + https://www.quantifiedbob.com/go/f
0.2 7.4 Varied Whole Foods http://agingadvice.org/FMD-Recipes.h
0.1 5.8 LifeBox (US Only) https://www.lifebox.diet/collections/
Tools
67 92 CRON-O-Meter https://cronometer.com/
55 78

Fat Carbs Full ingredients list and ratios for Marks & Spencer 'ready meals'
 0.1 22.5 > Google Photo Album for Fasting Mimicking DIet
0.4 12.4
0.6 7.2
3.1 0.4
0.6 6.3
0.3 1.8
0.0 0.3
3.1 0.4
0.2 7.4
0.1 5.8
15.0 0.0
10.7 12.9

35 85
34 77

Fat Carbs
10.7 12.9
0.9 9.5
0.0 0.0
0.4 12.4
0.6 7.2
15.0 0.0
0.6 6.3
0.3 1.8
0.0 0.3
4.2 25.2

35 85
33 76

Fat Carbs
4.2 25.2
2.5 3.5
0.4 12.4
0.6 7.2
12.0 0.0
0.6 6.3
0.3 1.8
0.0 0.3
8.4 27.0

35 85
29 84

Fat Carbs
4.2 25.2
2.5 3.5
0.4 12.4
0.6 7.2
15.0 0.0
1.3 12.6
0.5 3.7
0.1 0.6

35 85
25 65

Fat Carbs
0.6 8.5
0.7 9.0
0.7 9.2
0.7 9.2
50.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0

35 85
53 36
ents, Redcurrents

/prolon.co.uk/
/www.quantifiedbob.com/go/fmd-spreadsheet
agingadvice.org/FMD-Recipes.html
/www.lifebox.diet/collections/health-plans/products/lifebox-rejuvenation-plan

/cronometer.com/

& Spencer 'ready meals'

 Blood Glucose Ketones
Measured By Freestyle Libre FreeStyle Optium Neo
Reference Low 4.0 0.3
Reference High 7.9 3.0
Measurement Units mmol/L mmol/L
Date Blood Glucose Ketones
AM Day 17 4.4 1.2
AM Day 16 4.0 0.9
PM Day 15 4.0 1.1
AM Day 15 3.6 0.9
PM Day 14 4.7 0.2
AM Day 14 4.7 0.5
PM Day 13 3.7 0.7
AM Day 13 4.8 0.7
PM Day 12 4.2 0.9
AM Day 12 4.2 0.7
PM Day 11 4.6 0.3
AM Day 11 4.9 0.1
AM Day 10 5.2
AM Day 9 5.4
AM Day 8 5.1
AM Day 7 4.8
AM Day 6 5.2
AM Day 5 4.8
AM Day 4 4.8
 Notes

After 5k walk
Feeling alive and alert, sleep not great but okay

Feeling groggy but generally well and happy, keen to complete

No faint or light feeling to match the low blood sugar

Feeling weak, tired and disinterested. Mind generating lots of reasons to discontinue
Unbroken 8 hours sleep, feeling good
M&S Supergreen Couscous & Cabbage Meals eaten from 1900
Heavy weights to failure exercise day prior
Dawn effect blood glucose, always drops

Late night, social, light meal only evening prior

Heavy meal evening prior
Social (FFFA), Late Night, Light PM meal eaten late
Large evening meal
of reasons to discontinue
 Heart Rate Variability Body Weight Bodyfat
Measured By Polar H10 + Elite HRV Home Scales Home Scales
Reference Low 0
Reference High 100
Measurement Units RMSSD (of 100) kg %
Date Heart Rate Variability Body Weight Bodyfat
AM Day 21 67 68.3 12.9%
AM Day 20 68 69.1 13.5%
AM Day 19 65 69.2 13.2%
AM Day 18 73 68.3 13.0%
AM Day 17 80 69.3 13.3%
AM Day 16 80 68.4 13.0%
PM Day 15
AM Day 15 83 69.3 13.3%
PM Day 14
AM Day 14 82 69.4 13.3%
PM Day 13
AM Day 13 69 70 13.5%
PM Day 12
AM Day 12 77 70 13.6%
PM Day 11
AM Day 11 68 70.5 13.6%
AM Day 10 79 70.6 13.7%
AM Day 9 78 71.2 14.1%
AM Day 8 77 71.2 13.9%
AM Day 7 71 71.8 14.2%
AM Day 6 84 70.8 13.9%
AM Day 5 66 71.7 14.1%
AM Day 4 63 70.9 13.8%
AM Day 3 73 70.4 13.6%
AM Day 2 69
AM Day 1 71.4 13.9%
Fasting Hours Notes

After 5k walk
Feeling alive and alert, sleep not great but okay

Feeling groggy but generally well and happy, keen to complete

No faint or light feeling to match the low blood sugar

Feeling weak, tired and disinterested. Mind generating lots of reasons to discontinue
10 Unbroken 8 hours sleep, feeling good
M&S Supergreen Couscous & Cabbage Meals eaten from 1900
11 Heavy weights to failure exercise day prior
13 Dawn effect blood glucose, always drops

Late night, social, light meal only evening prior

Heavy meal evening prior
Social (FFFA), Late Night, Light PM meal eaten late
Large evening meal
11
of reasons to discontinue
 Body Weight Bodyfat
Measured By Home Scales Home Scales
Reference Low
Reference High
Measurement Units kg %
Date Body Weight Bodyfat
AM Day 21 68.3 12.9%
AM Day 20 69.1 13.5%
AM Day 19 69.2 13.2%
AM Day 18 68.3 13.0%
AM Day 17 69.3 13.3%
AM Day 16 68.4 13.0%
PM Day 15
AM Day 15 69.3 13.3%
PM Day 14
AM Day 14 69.4 13.3%
PM Day 13
AM Day 13 70 13.5%
PM Day 12
AM Day 12 70 13.6%
PM Day 11
AM Day 11 70.5 13.6%
AM Day 10 70.6 13.7%
AM Day 9 71.2 14.1%
AM Day 8 71.2 13.9%
AM Day 7 71.8 14.2%
AM Day 6 70.8 13.9%
AM Day 5 71.7 14.1%
AM Day 4 70.9 13.8%
AM Day 3 70.4 13.6%
AM Day 2
AM Day 1 71.4 13.9%
 Notes

After 5k walk
Feeling alive and alert, sleep not great but okay

Feeling groggy but generally well and happy, keen to complete

No faint or light feeling to match the low blood sugar

Feeling weak, tired and disinterested. Mind generating lots of reasons to discontinue
Unbroken 8 hours sleep, feeling good
M&S Supergreen Couscous & Cabbage Meals eaten from 1900
Heavy weights to failure exercise day prior
Dawn effect blood glucose, always drops

Late night, social, light meal only evening prior

Heavy meal evening prior
Social (FFFA), Late Night, Light PM meal eaten late
Large evening meal
of reasons to discontinue
 FMD Day 5
Category Measure Unit R.Low R.High 6 Apr 2017
Regeneration IGF-1 nmol/L 9.4 29.3 14.1
Hormonal Testosterone nmol/L 8.36 38.17
Hormonal DHEA-S umol/L 1.76 13.77
Hormonal DHEA Mean nmol/L 0.25 2.22 0.31
Hormonal DHEA / Cortisol Ratio 0.015 0.15
Inflammation hs-CRP mg/L 0 5.24 < 0.3
Adrenal Stress Cortisol 1 nmol/L 7.45 32.56
Adrenal Stress Cortisol 2 nmol/L 2.76 11.31
Adrenal Stress Cortisol 3 nmol/L 1.38 7.45
Adrenal Stress Cortisol 4 nmol/L 2.63 3.86
Adrenal Stress Cortisol Sum nmol/L 14.22 55.18
Regeneration WBC 10!9/L 3.8 10.8 3.52
Regeneration Neutrophils 10!9/L 1.5 7 1.68
Regeneration Lymphocytes 10!9/L 1.2 3.5 1.29
Metabolism Total Cholesterol mmol/L 3.23 5.17 3.5
Metabolism HDL mmol/L 1.19 2.59 1.7
Metabolism LDL mmol/L 0 3.37 1.4
Metabolism VLDL mmol/L 0 7.51
Metabolism Tryglicerides mmol/L 0 1.69 0.5
Metabolism Cholesterol/HDL ratio 0 5 2.06
Metabolism Tryglicerides/HDL ratio 0 0.87 0.29
 Pre-FMD
31 Mar 2017 17 Jun 2016 6 Apr 2016 22 Jan 2016
18.5
12.24
2.96
0.31
0.015
< 0.3 0.91
29.7
14.04
5
2.63
51.4
2.98 3.73 2.7
1.35 1.5
1.23 0.8
3.3 4.3 3.7
1.7 2.13
1.4 1.95
0.22
0.4 0.48 0.54
1.94 2.01
0.24 0.22
 Blood Glucose and Ketones
6.0

5.5

5
5.0
4.9
4.8
4.7 4.7
4.6
Glucose mmol/L

4.5
4.4
4.2 4.2
4.0 4.0 4.0

1.2 3.7
1.1
3.6
3.5 0.9 0.9 0.9
0.7 0.7 0.7
0.5
0.3
0.2
3.0
0.1
7 6 5 5 4 4 3 3 2 2 1 1 0
y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1
Da Da Da Da Da Da Da Da Da Da Da Da Da
AM AM PM AM PM AM PM AM PM AM PM AM AM A

Blood Glucose Ketones

Bodyweight & Bodyfat

73.5

72.5

13.7%
13.6% 13.6%
71.5 13.5% 13.5%
13.3% 13.3% 13.3%
13.2%
Bodyweight kg

13.0% 13.0%
70.5 12.9% 70.5 70.6

70 70

69.5 69.4
69.2 69.3 69.3
 71.5
13.3% 13.3% 13.3%
13.2%

Bodyweight kg
13.0% 13.0%
70.5 12.9% 70.5 70.6

70 70

69.5 69.4
69.3 69.3
69.1 69.2

68.5 68.4
68.3 68.3

67.5
1 0 9 8 7 6 5 5 4 4 3 3 2 2 1 1 0 9
y2 y2 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y 1 D ay
Da Da Da Da Da Da Da Da Da Da Da Da Da Da Da Da Da M
AM AM AM AM AM AM PM AM PM AM PM AM PM AM PM AM AM A A

Body Weight Bodyfat

Heart Rate Variability

100

95

90

85
83 82
80 80 80
HRV (rMSSD scale 1-100)

77
75
73
70
69
67 68 6
65 65

60

55

50
1 0 9 8 7 6 5 5 4 4 3 3 2 2 1 1
y2 y2 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1 y1
Da Da Da Da Da Da Da Da Da Da Da Da Da Da Da Da D
AM A M A M A M A M A M P M A M P M A M P M A M P M A M P M A M AM
 cose and Ketones
5.0

4.5

5.4 4.0

5.2 5.2
5.1 3.5

4.9
4.8 4.8 4.8 3.0
4.6

Ketones mmol/L
2.5

4.2 4.2 2.0

1.5

1.0
0.9
0.7
0.5
0.3
0.1 0.0
2 1 1 0 y9 y8 y7 y6 y5 y4
y1 y1 y1 y1 Da Da Da Da Da Da
Da Da Da Da
M PM AM AM AM AM AM AM AM AM

Glucose Ketones

weight & Bodyfat

15.0%

14.5%

14.2%
14.1% 14.1%
14.0%
13.9% 13.9% 13.9%
13.8%
13.7% 71.8
13.6% 13.6% 71.7 13.6%
13.5% 13.5%
71.4
71.2 71.2
70.8 70.9
13.0%
Bodyfat %

70.5 70.6 70.4

70 70 12.5%
 71.4
71.2 71.2
70.8 70.9
13.0%

Bodyfat %
70.5 70.6 70.4
70 70 12.5%

12.0%

11.5%

11.0%
12 12 11 11 10
y9 y8 y7 y6 y5 y4 y3 y2 y1
ay Da
y
Da
y
Da
y
Da
y Da Da Da Da Da Da Da Da Da
M M M M M M M M M
AM PM AM AM A A A A A A A A A

dy Weight Bodyfat

Rate Variability

84

79 78
77 77
73
71
69 68 69
66
63

3 2 2 1 1 0 y9 y8 y7 y6 y5 y4 y3 y2 y1
y1 y1 y1 y1 y1 y1 Da Da Da Da Da Da Da Da Da
Da Da Da Da Da Da M M M M M M M M M
P M A M P M A M A M A A A A A A A A A
Type Link
FMD Experience Quantified Bob FMD
FMD Experience Quantified Body FMD
FMD Experience BBC Series

Publication Cell Metabolism

Publication Google Patents
Publication Pubmed Article
Publication Science Translational Medicine
Publication EurekAlert
Publication Science Daily Article

Tools ng/mL / nmol/L converter

Tools mg/DL & mmol/L converter
Tools Cortisol converter

Interview Youtube Interview

Summary
Personal protocol, outcomes and experience description with links to resources
Personal protocol, outcomes and experience description with links to resources
Narrative from a BBC journalist who undertook FMD within the first human trials

Full text (free to access) of original publication about FMD including outcomes of rodent trials
Detailed description of the FMD human protocol, search for the '0060' entry
Abstract only of Feb 2017 first human trial outcomes publication
Full text of Feb 2017 first human trial outcomes publication if you register with AAAS
Great summary article of the first human trial outcomes
Feb 2017 report of study showing *reversal* of diabetes due to FMD, in *rodents*

Conversion between ng/mL (US standard) and nmol/L (UK standard)

Conversion between mg/dl (US standard) and mmol/L (UK standard)
Conversion between ug/dL (US standard) and nmol/L (UK standard)

Dr Rhonda Patrick interviews Valter Longo, with great discussion and explanation of the FMD