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INTERMITTENT FASTING FOR OPTIMUMHEALTH AND PERFECT WEIGHT

REGULAR FASTING

HOW TO INTEGRATE AN INTERMITTENT FASTING ROUTINE

LIFESTYLEROADMAP

Focus Goal: Integrate a consistent and sustainable intermittent fasting routine.

When we eat is as important as what we eat. Ancient cultures understood that fasting allows our body the much needed time and space to digest, rest, and reset myriad biological and psychological functions. Intermittent fasting is also

a superbly simple way to cut your daily caloric intake and lose weight.

Cleans outcellular toxins

Stabilisesblood sugar

Regulatesinsulin

Reducesinflammation

Improves nutrientabsorption

Booststissue repair

Increasesfat loss Improves

mood

Reduces risk

1. Choose a fasting pattern2. Master the fasting rules

3. Use fasting hacks

of depression, alzheimer's& parkinson's disease

5.6

1. CHOOSE A FASTING PATTERN

simple + optimumcore routines for extraordinary living

simpleoptimum.com

Pick a schedule that works with your lifestyle

3. USE FASTING HACKS

2. MASTER THE FASTING RULES

INTERMITTENT FASTING FOR OPTIMUMHEALTH AND PERFECT WEIGHT

LIFESTYLEROADMAP

• Fast for 16 hours each day (including sleep)• Eat within an 8 hour period• Repeat each day

• Eat processed junk food during feasting hours• Quit when it gets uncomfortable• Go into starvation mode by limiting calories during feasting hours• Over-eat during feasting hours• Break a fast because you're hungry

• Eat only 25% of your daily calorie intake for 24 hours• Eat as normal for the next 24 hours• Repeat

• Eat-Fast-Eat Method• Fast for 24 hours once or twice a week • Eat as normal for the remaining days• Repeat each week

• Eat small amounts of raw fruits and vegetables for 20 hours a day• Eat one large meal at night• Repeat every day

DO NOT:

Drink abundant amounts of unsweetened teasAdd electrolytes to water

• Reduces fatigue • Reduces hunger• Speeds up fat loss • Protects muscles

• Reduces cravings • Stabilises blood sugar • Burns fat

Stay hydrated

Utilize branch chainamino acids (BCAAs)

Utilize medium chaintriglycerides (MCTs)

• Maintain a healthy low-carbohydrate, plant-based diet during feasting hours• Be patient and understand that fastinggets easier with time• Increase fat intake on work-out days• Drink green tea during fasting to reduce cravings• Break fast periods with healthy vegetable dishes• Stick to the routine no matter what

DO:

16/8 Method(aka Leangains)

Alternate Day Fasting

Warrior Diet

Once Per Week:

8 glasses of water per day, minimum!

5g per day for women; 15g per day for men

1–3 tablespoons of MCT oil supplements per day

• Increases metabolic rate• Improves digestion• Flushes out toxins

25%

16/8sun

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