The Fasting Cycle By Andrea Alfaro

Days 1-10 - Period starts on Day 1 Day 11-15 Days 16-19 Day 20-30

! POWER PHASE 1! " MANIFESTATION # (Ovulation) ! POWER PHASE 2! $ NURTURE PHASE$

Intermittent Fasting Intermittent Fasting Intermittent Fasting NO FASTING

13 to 72 hours 13 to 15 hours max 13 to 72 hours

Food: Ketobiotic Food: Hormone Feasting Food: Ketobiotic Food: Hormone Feasting

Insulin and Seeds and nuts Estrogen & Testost Good fats Root Vegetables:
Almonds, Cashews, Olive oil, Flaxseed oil, Sesame oil, White potatoes, Red potatoes, Sweet
Estrogen Hormone feasting
Roasted peanuts, Avocado potatoes, Yams, Beets, Turnips,
Ketobiotic 100-150 g net carbs
Pine nuts, Pumpkin Seeds and nuts Fennel, Pumpkin, Butternut Squash,
50gr net carbs 50 gr protein
seeds, Sunflower Almonds, Cashews, Roasted peanuts, Acorn Squash
75 gr protein Healthy fats
seeds, Walnuts, Pine nuts, Pumpkin seeds, Sunflower Cruciferous Vegetables:
>60% from good Sesame seeds seeds, Walnuts, Sesame seeds Brussels sprouts, Cauliflower,
fat Legumes Legumes Broccoli.
Pumpkin seeds
Peas, Chickpeas, Peas, Chickpeas, Soybeans, Kidney Tropical fruits:
Good fats Navy beans
Soybeans, Kidney beans, Lentils, Pinto beans, Edamame, Bananas, Mangoes, Papaya
Olive oil Organic Tofu
beans, Lentils, Pinto Tofu Citrus Fruit:
Flaxseed oil beans, Edamame, Fruits and vegs Orange, Grapefruit, Lemon, Lime
Sesame oil Three P’s
Tofu Cabbage, Onion, Garlic, Zucchini, Seeds:
Avocado Probiotic, Polyphenol, Prebiotic
Fruits and vegs Broccoli, Cauliflower, Strawberries, Sunflower, Flax, Sesame
Cabbage, Onion, Blueberries, Cranberries Legumes:
Root veg & Fruit
Garlic, Zucchini, Chickpea, Kidney Beans, Black Beans
Broccoli,
Cauliflower,
Strawberries,
Blueberries,
Cranberries

* ALL MONTH: Quinoa, Mushrooms, Chia, Tofu, Olive oil, Avo oil, Coconut oil, Sesame oil, Avocados, Olives, Coconut, Raw nut butters, Three P’s

D1-2: No exercise HIIT TRAINING Heavy Weights HIIT TRAINING Low Intensity: Yoga, walks,
or Low intensity Tabata Tabata hikes,barre, pilates, lighter weights.
 By Andrea Alfaro
30 day Fasting Reset
NEW MOON WAXING CRESCENT FIRST QUARTER WAXING GIBBONS FULL MOON WANING GIBBOUS THIRD QUARTER WANING CRESCENT

POWER PHASE 1 (Menstruation) MANIFESTATION POWER PHASE 2 NURTURE PHASE

Insulin and Estrogen Seeds and nuts Estrogen & Testost Ketobiotic Hormone feasting foods
Ketobiotic Almonds, Cashews, Roasted peanuts, Pine Hormone feasting Good fats Root Vegetables:
50gr net carbs nuts, Pumpkin seeds, Sunflower seeds, Olive oil, Flaxseed oil, Sesame oil, White potatoes, Red potatoes, Sweet potatoes,
100-150 g net carbs
Walnuts, Sesame seeds Avocado Yams, Beets, Turnips, Fennel, Pumpkin,
75 gr protein 50 gr protein
Legumes Butternut Squash, Acorn Squash
>60% from good fat Healthy fats Seeds and nuts
Peas, Chickpeas, Soybeans, Kidney beans, Cruciferous Vegetables:
Almonds, Cashews, Roasted peanuts, Pine Brussels sprouts, Cauliflower, Broccoli.
Lentils, Pinto beans, Edamame, Tofu Pumpkin seeds
Good fats nuts, Pumpkin seeds, Sunflower seeds, Tropical fruits:
Fruits and vegs Navy beans
Olive oil Walnuts, Sesame seeds Bananas, Mangoes, Papaya
Cabbage, Onion, Garlic, Zucchini, Organic Tofu
Flaxseed oil Legumes Citrus Fruit:
Sesame oil Broccoli, Cauliflower, Strawberries, Three P’s Peas, Chickpeas, Soybeans, Kidney beans, Orange, Grapefruit, Lemon, Lime
Avocado Blueberries, Cranberries Probiotic, Polyphenol, Lentils, Pinto beans, Edamame, Tofu Seeds:
Prebiotic Fruits and vegs Sunflower, Flax, Sesame
Root veg & Fruit Cabbage, Onion, Garlic, Zucchini, Legumes:
Broccoli, Cauliflower, Strawberries, Chickpea, Kidney Beans, Black Beans
Blueberries, Cranberries

HIIT TRAINING HIIT TRAINING HIIT TRAINING Heavy Weights HIIT TRAINING Low Intensity: Yoga, walks, hikes, lighter
weights.

Intermittent Fasting Intermittent Fasting Autophagy Intermittent Fasting Intermittent Fasting NO FASTING
13 hours 15 hours (17+hrs) 7am-2pm 13 hrs 13 hrs

Days 1-4 Day 5 Day 6-10 Day 11-15 Day 16-19 Day 20-30

MAY 19 May 25 MAY 27 May 31 JUNE 4 June 7 JUNE 1O June 14

JUNE 18 June 24 JUNE 26 June 30 JULY 3 July 6 JULY 10 July 13

JULY 17 July 23 JULY 25 July 28 AUGUST 1 August 5 AUGUST 8 August 12

AUGUST 16 August 22 AUGUST 24 August 27 AUGUST 31 September 3 SEPTEMBER 6 September 10

SEPTEMBER 15 September 21 SEPTEMBER 22 September 26 SEPT 29 October 2 OCTOBER 6 October 10

OCTOBER 14 October 20 OCTOBER 22 October 25 OCTOBER 28 November 1 NOVEMBER 5 November 9

NOVEMBER 13 November 19 NOVEMBER 20 November 24 NOVEMBER 27 December 1 DECEMBER 5 December 8

DECEMBER 12 December 18 DECEMBER 19 December 23 DEC 27 December 31 JANUARY 4 January 8

* ALL MONTH: Quinoa, Mushrooms, Chia, Tofu, Olive oil, Avocado oil, Coconut oil, Sesame oil, Avocados, Olives, Coconut, Raw nut butters, Three P’s
 By Andrea Alfaro
30 day Advanced Fasting Reset
NEW MOON WAXING CRESCENT FIRST QUARTER WAXING GIBBONS FULL MOON WANING GIBBOUS THIRD QUARTER WANING CRESCENT

POWER PHASE 1 (Menstruation) MANIFESTATION POWER PHASE 2 NURTURE PHASE

Seeds and nuts

Insulin and Estrogen Estrogen & Testost Ketobiotic Hormone feasting foods
Ketobiotic Almonds, Cashews, Roasted peanuts, Pine Hormone feasting Good fats Root Vegetables:
50gr net carbs nuts, Pumpkin seeds, Sunflower seeds, Olive oil, Flaxseed oil, Sesame oil, Avocado White potatoes, Red potatoes, Sweet potatoes,
100-150 g net carbs
Walnuts, Sesame seeds Seeds and nuts Yams, Beets, Turnips, Fennel, Pumpkin,
75 gr protein 50 gr protein
Butternut Squash, Acorn Squash
>60% from good fat Legumes Healthy fats Almonds, Cashews, Roasted peanuts, Pine
Cruciferous Vegetables:
Peas, Chickpeas, Soybeans, Kidney beans, nuts, Pumpkin seeds, Sunflower seeds,
Pumpkin seeds Brussels sprouts, Cauliflower, Broccoli.
Good fats Lentils, Pinto beans, Edamame, Tofu Walnuts, Sesame seeds
Navy beans Tropical fruits:
Olive oil Fruits and vegs Legumes Bananas, Mangoes, Papaya
Cabbage, Onion, Garlic, Zucchini, Broccoli, Organic Tofu
Flaxseed oil Peas, Chickpeas, Soybeans, Kidney beans, Citrus Fruit:
Sesame oil Cauliflower, Strawberries, Blueberries, Three P’s Lentils, Pinto beans, Edamame, Tofu Orange, Grapefruit, Lemon, Lime
Avocado Cranberries Probiotic, Fruits and vegs Seeds:
Polyphenol, Cabbage, Onion, Garlic, Zucchini, Broccoli, Sunflower, Flax, Sesame
Prebiotic Cauliflower, Strawberries, Blueberries, Legumes:
Root veg & Fruit Cranberries Chickpea, Kidney Beans, Black Beans

HIIT TRAINING HIIT TRAINING HIIT TRAINING Heavy Weights HIIT TRAINING Low Intensity: Yoga, walks, hikes, lighter weights.

Intermittent Fasting Gut Reset Autophagy Intermittent Fasting Gut Reset Autophagy NO FASTING
(15 hrs) 7am-4pm (24 hrs) (17+hrs) 7am-2pm (15 hrs) (24 hrs) (17+hrs) Or Intermittent Fasting (13hrs max)

Days 1-5 Day 6 Day 7-10 Day 11-15 Day 16 Day 17-19 Day 20-30

APRIL 20 April 26 APRIL 27 May 1 MAY 5 May 9 MAY 12 May 16

MAY 19 May 25 MAY 27 May 31 JUNE 4 June 7 JUNE 1O June 14

JUNE 18 June 24 JUNE 26 June 30 JULY 3 (72 hr) July 6 JULY 10 July 13

JULY 17 July 23 JULY 25 July 28 AUGUST 1 August 5 AUGUST 8 August 12

AUGUST 16 August 22 AUGUST 24 August 27 AUGUST 31 September 3 SEPTEMBER 6 September 10

SEPTEMBER 15 September 21 SEPTEMBER 22 September 26 SEPT 29 (72 hr) October 2 OCTOBER 6 October 10

OCTOBER 14 October 20 OCTOBER 22 October 25 OCTOBER 28 November 1 NOVEMBER 5 November 9

NOVEMBER 13 November 19 NOVEMBER 20 November 24 NOVEMBER 27 December 1 DECEMBER 5 December 8

DECEMBER 12 December 18 DECEMBER 19 December 23 DEC 27 (72 hr) December 31 JANUARY 4 January 8
* ALL MONTH: Quinoa, Mushrooms, Chia, Tofu, Olive oil, Avocado oil, Coconut oil, Sesame oil, Avocados, Olives, Coconut, Raw nut butters, Three P’s
 By Andrea Alfaro
Plant-based Foods That Support Hormones
Ketobiotic Food Hormone feasting food ESTROGEN Foods PROGESTERONE Foods The three P’s
! Food to avoid
(All month long)
Power Phase (Day 1-10 Manifestation Phase # Good fats ' ( Root Vegetables: - PROBIOTIC Partially hydrogenated
& Day 16-19) (days 11-15) & Nurture Olive oil, Flaxseed oil, White potatoes, Red Sauerkraut, Kimchi, oils
Sesame oil, pumpkin potatoes, Sweet Pickles, Yogurt, Corn oil
Fasts 13-72 hours Fast >15 hours Cottonseed oil
oil, Avocados potatoes, Yams, Beets, Kombucha, miso, tempeh
Turnips, Fennel, Vegetable oil
Hormones: Insulin and Hormones: Estrogen &
Testosterone (MP) Cortisol & Pumpkin, Butternut . PREBIOTIC Soybean oil
estrogen $ Seeds and Nuts
Progesterone (Nurt) Squash, Acorn Squash Onions, Jerusalem Safflower oil
Brazil nuts, Almonds, Sunflower oil
artichokes, Garlic, Leeks,
Food plan: Food plan: Cashews, Roasted Bread
) Cruciferous Asparagus, Tomatoes,
50 gr net carbohydrates 100-150 gr net peanuts, Pine nuts, Pasta
Leafy greens, Red Kidney
75gr protein carbohydrates Pumpkin seeds, Vegetables: Crackers
Beans, Chia, Chickpeas,
>60%from good fat 50gr protein Sunflower seeds, Brussels sprouts, Desserts
Lentils, Split peas,
Healthy fats as desired Walnuts, Sesame Cauliflower, Broccoli. Gluten free Flours
Cashews, Pistachios,
seeds, Pistachios Honey (reset)
Hummus, Berries, Apples,
$ Seeds and nuts ) Cruciferous vegetables: * Tropical fruits: Coconut sugar (reset)
Cherries,Mango, Kiwi
Almonds, Cashews, Broccoli, Brussels sprouts, % Legumes Bananas, Mangoes, Artificial colours and
Pears, Hemp & Flax
Roasted peanuts, Pine Cauliflower Peas, Chickpeas, Papaya flavours
seeds, Chicory root,
nuts, Pumpkin seeds, - Green leafy vegetables: Soybeans, Kidney Red or Blue Dyes
Dandelion root, Konjac
Sunflower seeds, beans, Lentils, Pinto Saccharin
Arugula, Frisee, Kale, + Citrus Fruit: root, Burdock root,
Walnuts, Sesame seeds beans, Edamame, NutraSweet
Watercress Orange, Grapefruit,
Tofu, / POLYPHENOL Splenda
Lemon, Lime
% Legumes Sesame and Flax seeds Artichoke Hearts, Refined flours and oils
Peas, Chickpeas, Fermented fods: Broccoli, Brussels Alcohol
& Fruits and vegs , Seeds:
Soybeans, Kidney beans, Sauerkraut, Kimchi, Yogurt Cabbage, Onion, sprouts, Cloves, Saffron,
Lentils, Pinto beans, Sunflower, Flax, Sesame Oregano, Rosemary,
& Berries: Garlic, Zucchini, " Food to add
Edamame, Tofu Broccoli, Cauliflower, Sage, Thyme, Basil,
Blueberries, Raspberries,
Boysenberries Strawberries, % Legumes: Cinnamon, Cumin, Good fats:
& Fruits and vegs Blueberries, Chickpea, Kidney Beans, Curry, Dark Chocolate, Olive oil
0 Apples Black Beans Blueberries, Raw
Cabbage, Onion, Garlic, Cranberries, Olives, Flaxseed oil
Zucchini, Broccoli, 1 Green and Dandelion Celery, Spinach Hazelnuts & Pecans, Pumpkin oil
Cauliflower, teas # Good fats Cauliflower, Olives, Nut butter
Strawberries, Parsley, Red Wine, Olives
Pumpkin oil, Sunflower
Blueberries, Cranberries Spices Shallots, Raw chestnuts Avocados
oil
Turmeric, Cumin, Saffron, All Month Long Foods:
Quinoa, Chia, Mushrooms,
Dill Sprouts Tofu, Avocado, Olives, Raw
Nut butters
 By Andrea Alfaro
Foods That Support Hormones
Ketobiotic Food Hormone feasting food ESTROGEN Foods PROGESTERONE Foods The three P’s
! Food to avoid
(All month long)
Partially hydrogenated
Power Phase (Day 1-10 Manifestation Phase # Good fats ' ( Root Vegetables: - PROBIOTIC oils
& Day 16-19) (days 11-15) & Nurture Olive oil, Flaxseed oil, White potatoes, Red Sauerkraut, Kimchi, Corn oil
Sesame oil, Avocados potatoes, Sweet potatoes, Pickles, Yogurt, Cottonseed oil
Fasts 13-72 hours Fast >15 hours Vegetable oil
Yams, Beets, Turnips, Kombucha
Fennel, Pumpkin, Kefir dairy, Kefir water Soybean oil
Hormones: Insulin and Hormones: Estrogen & $ Seeds and Nuts
Testosterone (MP) Cortisol & Butternut Squash, Acorn Safflower oil
estrogen Brazil nuts, Almonds,
Progesterone (Nurt) Squash Sunflower oil
Cashews, Roasted . PREBIOTIC Bread
Food plan: Food plan: peanuts, Pine nuts, Onions, Jerusalem Pasta
50 gr net carbohydrates 100-150 gr net Pumpkin seeds, ) Cruciferous artichokes, Garlic, Leeks, Crackers
75gr protein carbohydrates Sunflower seeds, Vegetables: Asparagus, Tomatoes, Desserts
>60%from good fat 50gr protein Walnuts, Sesame seeds Brussels sprouts, Leafy greens, Red Kidney Gluten free Flours
Healthy fats as desired Cauliflower, Broccoli. Beans, Chia, Chickpeas, Honey (reset)
% Legumes Lentils, Split peas, Coconut sugar (reset)
$ Seeds and nuts ) Cruciferous vegetables: Peas, Chickpeas, * Tropical fruits: Cashews, Pistachios, Artificial colours and
Almonds, Cashews, Broccoli, Brussels sprouts, Soybeans, Kidney Bananas, Mangoes, Hummus, Berries, Apples, flavours
Roasted peanuts, Pine Cauliflower beans, Lentils, Pinto Papaya Cherries,Mango, Kiwi Red or Blue Dyes
nuts, Pumpkin seeds, - Green leafy vegetables: beans, Edamame, Tofu Pears, Hemp & Flax seeds, Saccharin
Sunflower seeds, Walnuts, Chicory root, Dandelion NutraSweet
Arugula, Frisee, Kale, + Citrus Fruit:
Sesame seeds root, Konjac root, Burdock Splenda
Watercress & Fruits and vegs Orange, Grapefruit, root, Refined flours and oils
Cabbage, Onion, Lemon, Lime
% Legumes Sesame and Flax seeds Alcohol
Garlic, Zucchini,
Peas, Chickpeas, Fermented fods: / POLYPHENOL
Broccoli, Cauliflower, , Seeds:
Soybeans, Kidney beans, Sauerkraut, Kimchi, Yogurt Strawberries, Artichoke Hearts, Broccoli, " Food to add
Lentils, Pinto beans, Sunflower, Flax, Sesame Brussels sprouts, Cloves,
& Berries: Blueberries, Cranberries Good fats:
Edamame, Tofu Saffron, Oregano,
Blueberries, Raspberries, Olive oil
% Legumes: Rosemary, Sage, Thyme,
Boysenberries Flaxseed oil
& Fruits and vegs Chickpea, Kidney Beans, Basil, Cinnamon, Cumin,
0 Apples Pumpkin oil
Cabbage, Onion, Garlic, Black Beans Curry, Dark Chocolate,
Nut butter
Zucchini, Broccoli, 1 Green and Dandelion teas Blueberries, Raw
Olives
Cauliflower, Strawberries, Hazelnuts & Pecans,
# Good fats Avocados
Blueberries, Cranberries Cauliflower, Olives,
2 Salmon Pumpkin oil, Sunflower Grass-fed beef
Parsley, Red Wine,
oil Bison
Shallots, Raw chestnuts
Spices Turkey
Turmeric, Cumin, Saffron, Sprouts Chicken
All Month Long Foods:
Dill Quinoa, Chia, Mushrooms, Pork
Tofu, Avocado, Olives, Raw Egg
Nut butters Charcuterie
 Advanced Fasting Reset By Andrea Alfaro

Date Day
Fasting Fasting Eating Food Mood
of Phase Exercise
Cycle Type Time Window Type

NEW MOON: SET intentions

1 I 15 Planting seeds and putting out your desires and
N Brain most Crossed wired.
T h 7:30am
D1-2:
2 E r to No D 1-2: Most inward - Least Social
P R s 4:30pm
K exercise
3 O M E or D.3 SHIFT: Most intuitive- in touch with what’s
W I (Or Any 9hrs T Low inside us. Time to look within.
4 E T longer O intensity -Good time to make decisions.
R fasts)
5 B -More clarity: access to deeper level of thinking
I
P
6 RESET 24hrs - O HIIT D6: New Beginning energy
H
T Training
A
7 A 17+ I
S
U h C Intense
E 7:30am
6 T R workouts D6-10/11/12: Most primed Energetically to start
To 2:30 pm
O s new stuff.
9 P (Or - Week to really work on “get going”
H longer
Any 7hrs
10 A fasts)

11 M I
HO “Visibility”
A N
7:30am RM Motivation and drive. Time to bring ideas: the
12 N T 15
to ON ones you are focusing on.
I E
13 4:30pm E HEAVY -Very articulate- magnetic- have more energy
F R h
WEIGHTS (more masculine energy.)
E M r
14 FEA -Take actions, steps, make visible and manifest!
S I s Any 9hrs STI
T T
15 NG Full moon: Releasing and letting go!

16 RESET 24hrs -
P K Ovulation: Most fertile- literally and
17 O A 17+ E energetically.
W 7:30am T HIIT The most open to new information, people and
U To 2:30 pm
18 E T h O Training new opportunities.
R O R B Most verbally fluent, feel most attractive. Great
19 P s
Any 7hrs time to socialise.

20 H
21 O “Progesterone is an introvert.”
N R
10- 14 Days before period:
22 M Low
NO
23
U O Intens:
Negativity filter is the strongest! (We can trust

24
R F N
E
Yoga our feelings but not the volume)
-Find people more irritating
A
25 T S
Walk
-Spend more time with yourself
-Great time to get projects over the finish line.
F
26 U T
E
Hikes -Get all the things on my to do list checked off

I
27 R N
A
S
Light
Weight
Podcast from Kate Northrup

28 E G T
Barre
Morning Readings:
I Blood Glucose
29 Or Intermittent Fasting 70-90 mg/dL (3.9-5.0mmol/L)
(13hrs max)
N Pilates Ketones:
30 G .2mmol/L Ketosis: over .5mmol/L
 Regular Fasting Reset By Andrea Alfaro

Day
Fasting Fasting Eating Food
Date of Phase Exercise Mood
Cycle Type Time Window Type

NEW MOON: SET intentions

1 I Planting seeds and putting out your
N 13 8:30am desires and Brain most Crossed wired.
T to
2 E h 5:30pm D 1-2: Most inward - Least Social
P R r K
3 O M s Any 9hrs D.3 SHIFT: Most intuitive- in touch with
E
W I what’s inside us. Time to look within.
4 T HIIT
E T -Good time to make decisions.
O Training
R -More clarity: access to deeper level of
5 15 hrs B
thinking
I Intense
P
6 A O workouts D6: New Beginning energy
H
U T
A
7 T 17 10:30am I
S
O To C
E 5:30 pm
6 P h D6-10/11/12: Most primed Energetically
H r to start new stuff.
9 A s Any 7hrs - Week to really work on “get going”
G
10 Y

11 M “Visibility”
HO
A Motivation and drive. Time to bring
RM
12 N ideas: the ones you are focusing on.
ON
I -Very articulate- magnetic- have more
13 I E HEAVY
F energy (more masculine energy.)
N WEIGHTS
E 13 -Take actions, steps, make visible and
14 T 8:30am FEA
S manifest!
E to STI
T h
15 R 5:30pm NG Full moon: Releasing and letting go!
r
M
s
16
P I Any 9hrs K Ovulation: Most fertile- literally and
O T E energetically.
17
W T HIIT The most open to new information,
18 E O Training people and new opportunities.
R B Most verbally fluent, feel most
19 attractive. Great time to socialise.

20
H “Progesterone is an introvert.”
21
O 10- 14 Days before period:
22 R
N NO M Negativity filter is the strongest! (We
23 Low
U O
N
Intens:
can trust our feelings but not the
volume)
24 F -Find people more irritating
25
R A E Yoga -Spend more time with yourself
-Great time to get projects over the
26
T S
F
Walk
finish line.
T -Get all the things on my to do list
U I
E
A
Hikes
checked off
N
27
R G
S Light
Weight Podcast from Kate Northrup
T
28 E I Barre
Morning Readings:
Or Intermittent Fasting Blood Glucose
29 (13hrs max)
N 70-90 mg/dL (3.9-5.0mmol/L)
Pilates
G Ketones:
30 .2mmol/L Ketosis: over .5mmol/L
 By Andrea Alfaro

Breaking Fast
Three P’s Protein Keep Fat Burning
Restore your gut Muscle Building Weight loss
1. Probiotic Rich Foods (good Stimulates mTOR Fat stabilises blood sugar the
bacteria) 30gr Protein most.
! Protein shake (pea, hemp)
2. Prebiotic (Grow microbes to Avocado
Chickpea
boost immune system - Mood Raw nuts
Lima Bean
enhancing - Break down Nut butters
Quinoa
estrogen) Olives
Avocado
3. Polyphenol (Repairs " High Protein veggies: Bone Broth
mucusol lining - Best for low Broccoli, peas, sprouts,
energy, chronic pain, brain fog Brussels sprouts,
or leaky gut) mushrooms
Beef sticks
Fermented yogurt
Beef Jerky
Sauerkraut
Sliced Deli Meats
Kombucha
Chicken Breast
Seeds and oils
Turkey
Grass fed beef
Bone Broth

Things that don’t pull you out Fasted snack

of a fasted state (Only if REALLY needed!)
# Water ) Nut butter - 2T
☕ Black Coffee MCT oil - 1T
Seed oil- 1T
☕ % Coffee with full fat milk
Grass-fed cream- 1/4 cup
& Tea
Oils (incl. Flaxseed oil and MCT)
' Mineral water
( Fresh pressed ginger and lemon drink

Break Longer Fast (48+ Hours)

Step 1 Step 2 Step 3 Step 4
& Drink a cup of + Eat a PROBIOTIC " STEAMED VEGGIES , Eat 30gr of protein
ANY Broth rich meal with fat: with drizzled oil: to build muscle!

Fermented yogurt Small sweet potato Regular size meal now

⏰ WAIT AN HOUR Sauerkraut Purple sweet potato with Ok!
Kombucha grass-fed butter
Olives - HEALING
⏰ WAIT AN HOUR TAKES TIME! .
⏰ WAIT AN HOUR