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