FASTING
101
YOUR COMPLETE GUIDE TO FASTING
Fasting Benefits Timeline
INTERMITTENT FASTING
13-15 HOURS
AUTOPHAGY FASTING
17 HOURS
cellular detoxification
cellular repair
improved immune function
cancer prevention
FAT BURNER FAST
36 HOURS
reduced glucose stores
reduced insulin stores
increased fat burning
detoxification
anti-aging
IMMUNITY FAST
72 HOURS
peak autophagy
immune stem cells
musculoskeletal stem cells
chronic conditions
accelerated healing
human growth hormones (HGH)
reduced inflammation
fat burning begins
increased ketones
improved energy and focus
GUT RESET FAST
24 HOURS
intestinal stem cell regeneration
GABA production
brain healing
autoimmune healing
DOPAMINE RESET FAST
48 HOURS
reset dopamine receptors
reduced anxiety and depression
anti-aging antioxidant production
HGH increases by 500%
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
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: CHOOSE YOUR FAST
Need help choosing which fast
is right for you? Watch this.
1
STEP 2: GET YOUR TOOLS
ZERO APP:
fasting tracker
1
KETO MOJO:
blood sugar and
ketone device
CARB MANAGER APP:
macro tracker
STEP 3: LEARN TO TRACK
1 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.
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
6 Different Styles
of Fasting
1
13-15 Hours
Intermittent Fasting
50-75g protein
50g net carbs
60% of all food
from good fat
4
2
17 Hours
Autophagy Fasting
20g protein
50g net carbs
60% of all food
from good fat
3
24 Hours
Gut Reset Fast
Phased Refeeding
Step 1: Bone Broth
Step 2: Probiotic Food
Step 3: Steamed Veggies
Step 4: Protein
Fat-Burner Fast
5
Dopamine Reset Fast
6
Phased Refeeding
Step 1: Bone Broth
Step 2: Probiotic Food
Step 3: Steamed Veggies
Step 4: Protein
Phased Refeeding
Step 1: Bone Broth
Step 2: Probiotic Food
Step 3: Steamed Veggies
Step 4: Protein
Phased Refeeding
Step 1: Bone Broth
Step 2: Probiotic Food
Step 3: Steamed Veggies
Step 4: Protein
36 Hours
48 Hours
72 Hours
Immunity Fast
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
How to Break
a Shorter Fast to...
Kill Hunger and
Extend Fast
Break with GOOD FAT
MCT oil
grass-fed ghee or butter
avocados
nut butters
fat bomb/Keto Cup
Andreas Seed Oils
Keep Energy High
Break with LIQUIDS
keeps energy up
Organifi green or red
juices
Bone broth
Build More Muscle
Break with PROTEIN
especially after HIIT
training
protein only (eggs, meat)
more muscle = faster
metabolism
Heal Your Gut
Break with PROBIOTICS
replenishes your gut
bacteria
helps you lose weight
sauerkraut, kimchi, yogurt
Note: A shorter fast is considered
24 hours or less
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
How to Break a Fast
Longer than 24 hours
4-Step Process
1
BONE BROTH
Contains glycine that repairs
the inner lining of the gut.
2
PROBIOTIC FOOD
Replenishes the gut with
good bacteria (sauerkraut,
kombucha, yogurt, kimchi)
3
STEAMED VEGGIES
Provides fiber to the good
bacteria
4
PROTEIN
Ready now for animal or
plant protein
Note: You can plan for about 30 minutes between each step.
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
What Breaks a Fast
Formula
The best way to see if something broke your fast is to
check your blood sugar reading before you eat or drink,
then have your item, after 30 minutes, take another
reading.
If the second reading is 5-10 points or higher than your
first reading, then that item has pulled you out of a fasted
state
If that second reading is slightly higher (1-4), the same, or
lower than the first reading then that item has NOT pulled
you out of a fasted state.
WATCH: WHAT CAN YOU DRINK IN
YOUR FASTING WINDOW
WATCH: WHAT BREAKS A FAST Q&A
WATCH: DOES COFFEE BREAK A FAST
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
Interpreting Your
Blood Sugar & Ketone
Numbers
I use a Keto Mojo (USA, Europe) to measure
ketones and blood sugar during fasting.
Alternatively, if you'd like to dial in your blood
sugar even more, I recommend using a Continuous
Glucose Monitor (CGM), which tracks in real time
your glucose levels throughout the day.
watch this
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
Numbers to look for:
BLOOD SUGAR
KETONES
GOOD Range:
70 to 90 mg/dL
(3.9 to 5.0 mmol/L)
GOOD Range:
0.5-8.0 mmol/L
Nutritional ketosis
BAD Range:
Below 50 mg/dL
(2.8 mmol/L)
PATTERN #1
Glucose
decrease
BAD RANGE:
above 8 mmol/L
Ketoacidosis
Patterns
PATTERN #2
Ketones
Glucose
Ketones
increase
decrease
no change
PATTERN #3
Glucose
Ketones
increase
increase
PATTERN #4
Glucose
no change
Ketones
no change
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
When to Break a Fast
If your blood sugar drops below 50 mg/dL (2.8 mmol/L)
and/or your ketones rise above 8 mmol/L this is a warning
sign that you should BREAK YOUR FAST, also if you are
experiencing dizziness, fatigue and/or lethargy.
Important: You should be measuring ketones and blood
sugar 3x per day (8AM/12PM/8PM) while doing a longer
fast.
watch this
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED
NEED MORE HELP?
Join us in our Reset Academy membership!
I started my fasting journey using Mindy’s fabulous book and
videos mid April. I can’t believe the results, and how natural it
feels. After experiencing just about every negative detox symptom
the first week, I’m feeling great now and have lost 12 lbs of the 40 I
need to lose! These fasting and food protocols work! I love the
science and control of my body that I never had before - it all
makes sense. This past week I tried my first 36 hour fast and
found it to be easy and without issue. Whenever I have a question
or concern, I search Mindy’s Youtube videos or this community
and find an answer and solution as well as the rationale behind all
the answers - allows me to make good decisions on my own.
Since I love the 36 hour fast, I’m going to try the monthly 36/12
fasting process Mindy mentioned in one of her videos. Can’t wait.
I’m trying not to preach too much to family and friends using all
my new found knowledge since it’s working so well for me.
Thank you Mindy and this community.
SEE WHAT'S INSIDE THE
RESET ACADEMY
© DRMINDYPELZ.COM | ALL RIGHTS RESERVED