01/08/2021
Everything you need to know about engaging in pain-free, hunger free, intermittent fasting, safely, progressively at your own pace to produce lasting affects resulting in improved health.
Cost: Time and effort
Follow along and watch videos of personal journey!!!
Fasting without the pain of starvation
Fast and Feel Full.
5 Day / 2 meal / Day Fasting
Preparation:
Goal: Acclimate to eating 2 meals / day
24 hour schedule includes;
1 - 8 hour eating interval. Eating at start and end of 8 hour period.
1 – 8 hour fasting period while asleep.
1 – 8 hour fasting period; 3 hours before going to bed and 5 hours after waking.
The key to the success of this progressive fasting method is to gradually reach the 5 hour fasting period at your own pace1.
Do not pressure yourself not to eat but entertain the feeling of not eating so often.
Fasting Procedures;
-Medical clearance – check with your medical doctor for any restrictions.
-Meal planning – with a calendar, plan 2 meals / day for the next 5 days
-Schedule modifications – set your bedtime and eating schedules for the next 5 days.
-Obtain a glucose monitoring kit and following the instructions. Checking fasting glucose levels 2x/day.
Normal fasting blood glucose levels for adults range from 85 to 99 mg/2.
-Document details of fasting process daily. Track scheduling, glucose readings, meals and responses3.
The 5 day fast. Eat two meals / day without the stress or pain of feeling hungry.
Jumpstart the benefits of fasting while keeping your appetite in check.
Learn to fast and eat. Fasting while eating. Ironic eh?????
Fasting is so critical to our health it’s encoded into our biological system. Fasting allows the body to restore and re-energize itself.
In a normal diet, our body generates energy by converting food in the form of carbohydrates and sugars into glucose.
Fasting helps to retrain our body to convert energy through the liver by turning proteins and fats into glucose.
Because we conserve energy during fasting, our metabolism becomes more efficient, thus boosting our natural energy levels, lowering heart rate and blood pressure4.
Sleep is one of the essential health principles similar to oxygen, exercise, water and food.
Sleep enhances our mental and physical abilities necessary to maintain healthy function.
Fasting has played a key role in helping many people reduce weight, manage diabetes, high blood pressure and auto immune disorders over the long term.
Progressive Fasting is a lifestyle method and tool used improve overall health and personal health responsibility.
By optimizing the bodies overall function through fasting, our body can improve its self-healing property.
Individual goals vary; the number of fasting meals, inner cleansing, weight loss, physical / mental concentration and enhanced spiritual awareness.
Build a foundation for fasting that lasts and affords you the opportunity to approach fasting with a positive attitude. Experience just how beneficial fasting can be once you see for yourself the positive results you will gain.
Intermittent fasting;
Sleep 8 hours – eat 2 meals / day during an 8 hour period.
4 STEPS REPEAT FOR 5 DAYS
1. Last meal of day 3 hours before bed.
2. sleep 8 hrs.
3. fast for 5 hours before 1st meal of day.
4. Last meal of day (2nd meal) is 8 hrs later.
SEE LIVE VIDEOS OF ACTUAL FASTING LOG:
2 meals / day X 2 weeks
Example of schedule:
Day 1
Last meal at 6:00 pm go to bed at 9:00 pm
Wake at 5:00 am = 11 hours + 1 hr. = 12hrs of fasting. 6:00 am First meal.
Gradually begin your first meal an hour later each day as tolerated, until 10:00 am is reached to complete 2nd 8 hour fasting period and begins the first meal of the 8 hour eating cycle.
Gradually progress first meal of day from 6:00am – 10:00 am = 16 hours
Last meal of day 6:00 pm ends 8 hour eating cycle.
Water intake ½ body weight in oz.
Wash Fruits and vegetables
Food tastier, chew well
Reduce salt, sugar processed food and bad oils (hydrogenated), fertilizers, chemicals, pesticides high fructose corn syrup.
Eat organic when possible Grass fed, local and fresh
Questions; free phone consultation, One meal / day 12 hour eating cycle
Day 2
Recap of schedule for two meals / day
(3) 8 hour cycles = 24 hrs.
Day 3
– 3 cycles (two 8 hour fasting / one 8 hour eating)
Time regulation and modification of waking and sleep cycles.
1st fasting cycle is 8 hour sleep cycle which is a natural fasting state.
2nd fasting period includes 3 hours prior to going to bed plus additional 5 hours after waking.
3rd Eating cycle 8 hour cycle one eats two meals; one at the beginning and one at the end of cycle.
Eating is modified accordingly; remember to hydrate, plan meals, remember to supplement with omega 3 and vitamin D.
Day 4
eat to fast, fast to eat
8 hour eating phase
16 hour fasting phase
How to gage progress?
Reference; How to move forward safely and appropriately.
How we feel; monitoring symptoms; fatigue, headaches, joint pain, inflammation. Increase in energy and wellbeing, improving rest and sound sleep.
Monitor glucose reading 2 hours after eating or in am. 85 – 99 average range. low level = eat more proteins and fats. High levels = watch type of foods; carbohydrates, hydrogenated oils, high fructose corn syrup, color additives, preservatives, watch labeling on organic foods.
*Healthy snacks and water utilized between meals to help defer feelings of hunger.
Consensus over this past week; plan healthy meals, avoid binge eating, improve preparation strategy.
Future status of health should improve, build improved eating habits over time. Your normal diet should improve, don’t drop back to bad habits. Implement what works and provides you with good results.
Day 5
Repeat past week 2 meals / day 5 day fast
Feeling light energetic, clean inside, rehabilitated, rejuvenated
Exercise; waking for circulation, out-doors in nature.
Review is for refinement; look to areas that were challenging and determine why in order to improve the next time.
Day 2 of 2nd week of 2 meal / day challenge
Healthy snacks between the two meals;
Tangerines / cashew nuts
Completed skill set for 2meals/day will progress to one meal / day for the following week.
FOOTNOTES:
1. Top 22 Intermittent fasting benefits. Analysis by Dr. Mercola January 18, 2019.
2. htts://MayoClinic.org
3. Chart : Record: meal schedule; glucose readings; daily response
Meal schedule Glucose Readings Responses
Mon
Tues.
Wed.
Thurs.
Fri.
4. Boulder Medical Center, Puckett, Susan “The science, methods, and benefits of fasting.”
5. Analysis by Dr. Joseph Mercola, Top 22 Intermittent Fasting Benefits.”
https://www.facebook.com/100010201444014/videos/1513571915659509/
https://www.facebook.com/100010201444014/videos/1514289322254435/
https://www.facebook.com/100010201444014/videos/1515067328843301/
https://www.facebook.com/100010201444014/videos/1515759038774130/
https://www.facebook.com/100010201444014/videos/1516462148703819/
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