by Dr. Giulia & Dr. Adrian How to start with Intermittent Fasting INT ER M I T TENT FA ST I N G FO R W E I G H T L OSS A ND DET OX by H-BOSS.com START YOUR DAY BEING RELAXED Relax for 5-20 minutes You can try meditation READ H-BOSS MANIFESTO TO "PRIME" YOURSELF Manifesto on the next page TAKE YOUR MEDICATION (IF NEEDED) *Thyroid Medication in the morning INTERMITTENT FASTING Dear Health BOSS, We suggest the 16/8 method, which involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. In your first week start with 13 or 14 hours, meaning you want to break your fast around 10 am (first meal) and finish eating around 8 pm. Then, you'll be adding 1 hour to your fasting window every week, until you reach 16 hours of fasting. Example: 1st week: eating window (10 am - 8 pm), then fasting 2nd week: eating window (11 am - 8 pm), then fasting 3rd week: eating window (12 am - 8 pm), then fasting 4th week: eating window (13 am - 9 pm), then fasting While you fast you can have water, coffee, tea, and other non-caloric beverages. Do not add sugar to your coffee. Small amounts of almond milk may be okay. Break the fast with some detox juices (celery juice), or some fresh fruits (banana and cinnamon, berries). Wait about 30 min before having one of your main meals (lunch in this case). While you fast make sure to take ELECTROLYTES like potassium, sodium, and magnesium. You can prepare them on your own (recipe below), or you can get them from our store ( more info HERE) . You can and should exercise while fasting, just make sure to take your electrolytes. STOP Intermittent Fasting if you feel dizzy or unable to carry your daily activities. Please notify us in case the above-mentioned situation shall occur. Best, A&G, MD YOUR-ENDOCRINE-HEALTH Website: www.h-boss.com DIY ELECTROLYTES RECIPE *Alternatively get from H-BOSS.com Electrolytes Boost Pro Supplement INTERMITTENT FASTING CHECKLIST WILL HELP YOU TO STAY ON TRACK IN FIRST WEEKS I woke up early I took my thyroid medication* I read the H-BOSS manifesto I took electrolytes I broke fast at 10 am (1st week) I broke fast at 11 am (2nd week) I broke fast at 12 am (3rd week) I broke fast at 1 pm (4th week) I broke fast with fruit I joined a weekly group call I talked to Dr. Giulia or Dr. Adrian I updated Drs. on how I feel I did not snack I follow the program's diet I am a Health-BOSS! *ONLY IF NEEDED
