Fasting Cheat sheet
Welcome to fasting! This is intended to be a quick reference to help you on your fasting journey. Make sure you also read my
Beginners Guide to Fasting: Everything You Need to Know, and check my YOUTUBE channel for all my newest fasting videos.
STEP 1: PICK YOUR FAST
7 TYPES OF FASTING
Need help choosing which fast is right for you? Watch this.
beginner
STEP 3: LEARN TO TRACK
INTERMITTENT
1
FASTING (IT)
13-15 hours
Watch this to start
12
AUTOPHAGY
FASTING
16-18 hours
13
When to measure blood sugar: You’ll be taking two sets of
readings. The first set of blood sugar and ketone readings will be
taken as soon as you wake up and before consuming any food. The
second test will be taken right before consuming your first meal of
the day. Write down and keep track of your readings. Your blood
sugar should be somewhere between 70-90 mg/dL (3.9-5 mmol/L),
and you want your ketones to be above 0.5.mmol/L. Also, in the
second reading you should find that your blood sugar has gone down
and your ketones have gone up.
24 HOUR
FASTING
FOODS TO
BREAK AN
INTERMITTENT
FAST
also called dinner-todinner fasting or
OMAD, one meal a day
avocado
olives
nut butter
ghee
bone broth
watch: how to break a
3-5 day water fast
36-48 HOUR
4
1
5
WATER
FASTING
3-5 DAY
WATER
FASTING
FAST
6
MIMICKING
low protien, limited
calories consumed
24 HOUR
7
DRY FAST
no water or food
STEP 2: GET YOUR TOOLS
CHECKLIST
LIFE APP:
fasting tracker
KETO MOJO:
blood sugar and
ketone device
CARB MANAGER APP:
macro tracker
CONNECT
WARNING! WHEN TO
BREAK A FAST
If your blood sugar drops below
50 mg/dL (2.2 mmol/L) and your
ketones rise above 7 or 8 mmol/L
this is a warning sign that you
should break your fast.
advanced
2020
DRMINDYPELZ.COM
#RESETTERCOLLABORATIVE
Join us in the Resetter
Collaborative on
Facebook, a free private
fasting and keto group,
where I host a monthly
Fast Training Week!
Blood Sugar|
Ketone Tracker
DATE
TIME
BLOOD SUGAR
2020
KETONES
DRMINDYPELZ.COM
NOTES/ CIRCUMSTANCE
carb manager
journal
DATE
PROTEIN
NET CARBS
2020
FAT
DRMINDYPELZ.COM
NOTES/ CIRCUMSTANCE