COMPANION GUIDE
36-Hour
Fast
#FastTrainingWeek
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Fast Training Week
is brought to you by
LMNT
LMNT is one of my favorite drinks to have in your
fasting window! It's full of electrolytes and
minerals that can not only support your body, but
help you fast longer!
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36-Hour Fast
Fasting window: 36 Hours
How to Prepare: Remove bad oils, refined flour/sugar, toxic ingredients.
Gradually increase your fasting window. Plan how to break your fast in
advance. Arm yourself with knowledge - know your why, test your glucose and
ketones, and know how this affects your cycle (this fast is best done in a power
phase).
Guidelines:
Beginner: One 36-hour fast this week. Pick the day
that fits best in your week. Follow the 4-step process
in this Guide to break your fast, or
Advanced: Up to three 36-hour fasts followed by a 12-
hour eating window (finishing on day 6). Follow the 4-
step process in this Guide to break your fast.
Water, black coffee or plain teas are OK during your fast
Remove processed foods, sugars, and bad oils
Macros:
>50 Grams of Carbs (nature's carbs)
50 - 75 Grams of Protein
Add a serving of good fat to all meals
You can use the Carb Manager App for calculating your macros.
PS: Make the best choices you can, based on your personal goals. The macro
suggestions above are what we believe will help you achieve success with
fasting. If you are focused on muscle building, break your fast with protein
and have more in your eating window. If you want to feed your microbiome,
break your fast with polyphenols, probiotics or prebiotics.
The hard work is finding YOUR unique strategy from our teachings.
Note: If at any time you have questions or concerns on whether to break your fast, we advise you
break it. Please also make sure you have spoken to your primary care physcian before doing any
fasting.
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How to Break a Fast
24+ hours
4-Step Process
BONE BROTH
1 Contains glycine that repairs
the inner lining of the gut
PROBIOTIC FOOD
2 Replenishes the gut with good
bacteria (sauerkraut, kombucha,
yogurt, kimchi)
STEAMED VEGGIES
3 Provides fiber to the good
bacteria
PROTEIN
4 Ready now for animal or
plant protein
Note: You can plan for about 30 minutes between each step.
Polyphenol Food List
Prebiotic/Probiotic Food List
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Examples of
good fats:
AVOCADO
BONE BROTH
OLIVES
GRASS-FED BUTTER
NUT BUTTER
GHEE
MCT OIL
WATCH: WHAT FOODS
BREAK YOUR FAST
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Favorite
Favorite
"Bad" Oils
#fasttrainingweek
#fasttrainingweek
#Fasttrainingweek
Resources
Resources
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Favorite
#fasttrainingweek
Resources
LMNT FASTONIC
REDMOND'S
ELECTROLYTES
SEA SALT
& MINERALS
ION BIOME NATURAL FORCE BODY-BIO
GUT HEALTH MCT OIL ELECTROLYTE
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Measuring
ketones &
blood sugar
WATCH VIDEO HERE
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.
Listen to my Resetter Podcast episode
with Kara Collier on Blood Sugar
Warning
Signs
WHEN SHOULD YOU
STOP FASTING?
WATCH VIDEO HERE
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. I
recommend using the Keto Mojo
(USA, Europe).
Fasting Benefits
Timeline
INTERMITTENT FASTING
13-15 HOURS
human growth hormones (HGH)
reduced inflammation
AUTOPHAGY FASTING
fat burning begins
17 HOURS increased ketones
cellular detoxification improved energy and focus
cellular repair
improved immune function GUT RESET FAST
cancer prevention 24 HOURS
intestinal stem cell regeneration
FAT BURNER FAST GABA production
36 HOURS brain healing
autoimmune healing
reduced glucose stores
reduced insulin stores
increased fat burning DOPAMINE RESET FAST
detoxification
anti-aging
48 HOURS
reset dopamine receptors
reduced anxiety and depression
IMMUNITY FAST
anti-aging antioxidant production
72 HOURS HGH increases by 500%
peak autophagy
immune stem cells
musculoskeletal stem cells
chronic conditions
accelerated healing
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Follow Me
and Learn More about Fasting
Dr. Mindy
The Resetter Podcast
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