Intermittent Fasting Guide

INTERMITTENT FASTING QUICK START GUIDE

Principles

Strategies

Journal

Pantry List

WELCOME

I’m so happy to have you here. I’ve helped educate millions of women on the importance of intermittent fasting through my talks and courses Now, I want to help you get the most out of your intermittent fasting experience with this Quick Start Guide! Inside you will find everything you need to get started and adopt intermit

ABOUT ME

Cynthia Thurlow is an advanced nurse practitioner, CEO and founder of the Everyday Wellness Project, and international speaker, with over 13 million TEDx talk views.

With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, The Megyn Kelly Show, The Model House Show by Shawn Stevenson, and The School of Greatness Show by Lewis Howes , to name a few. She was listed in Yahoo Finance as one of the, “21 Founders Changing the Way We do Business.”

Cynthia hosts the Everyday Wellness Podcast, is the author of the book Intermittent Fasting Transformation: IF45, and hosts health programs year-round

PRINCIPLES

Fasting Window: This is highly individual however, I recommend starting with a 12-13hr window and then slowly increasing; ultimately aiming for 1618hrs/day. The quality of your food choices matter. I abide by the philosophy of good, better, best So, consume less processed foods and focus on protein, healthy fats and low glycemic carbohydrates with your meals

Sleep: Ensure you are aiming for 7-8hrs of sleep each night in a cold, dark room and get off of electronics 60 minutes before bed Your body needs the time to rest and repair.

Physical Activity: I am a huge advocate of moving your body daily Try participating in strength training, HIIT/Tabata, Yoga, Pilates, Barre. These activities are even better if you have a partner to do it with for accountability Aim for 10,000 steps daily, in addition to these physical recommendations. Our bodies are designed to MOVE and not be sedentary.

Mindset Work: Keeping our brains in Parasympathetic Nervous System mode is so critical. In the over harried, over-stimulated worlds we reside in, it is important that we make time for meditation, gratitude journaling, connecting with nature, spiritual relationship or prayer, connecting with our loved ones, pets, children, significant others, etc.

SAMPLE DAY

This is a sample day of a 16:8 feeding window Some people do well with two meals consumed in the eight hours. Others will do better with three meals spaced within the feeding window. The only way to find out is to experiment and discover what works best or you

6am: wake up, drink 20oz of filtered water 7am: exercise 8am: shower

10am: break your fast 6pm: dinner 8pm: mindset work 10pm: bed

Avocado boats stuffed with protein & salsa

Baked fish with lemon and nonstarchy vegetables

High-quality protein with vegetables

SUCCESS STRATEGIES

1. Electrolytes: It is really important to stay hydrated when you start your fasting journey Adding in electrolytes can help with feelings of hunger, headaches, etc. My favorite brands are LMNT and Simply Hydration.

2. High quality tea: You want to ensure there are no added sugars , or natural flavoring. My favorite brand is Pique teas, they help support your fasted state.

3. High quality coffee: Coffee tends to be very moldy and mycotoxins can impact our health in very negative ways. Make sure you source a better quality option, like Squarefeet coffee

4. What can I drink while fasted? Water, plain coffee, plain bitter tea

5. What can you add to your coffee or tea? cinnamon (boosts insulin sensitivity) or salt (can help curb bitterness); no creams, sugars, or fats.

6. What is bitter tea? Only green tea or black tea Black and Green teas contain polyphenols that can help potentiate a fast.

7. What are the best foods to break your fast with? I like protein/ healthy fats, but prefer something light. Eggs, bacon and avocado are my go-to. Light salad is a possibility as well Experiment and see what makes you feel GREAT!

2021 all rights reserved Cynthia Thurlow, LLC

INTERMITTENT FASTING JOURNAL

FAST

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

PANTRY LIST

OILS:

Extra Virgin Olive Oil

Avocado Oil

Coconut Oil

Grass-Fed Butter

Ghee

Lard Tallow (gluten free)

Avoid all seed oils

(Hateful 8: Canola,

Corn, Cottonseed Soy, Sunflower, Safflower, Grapeseed, Rice Bran )

DAIRY:

Almond & Coconut

Milk

Full Fat, Organic or Raw cheese

Coconut Yogurt

Whole Milk Yogurt

GRAIN SUBSTITUTES (GF)

Squash Noodles/Zoodles, Buckwheat, Whole

Grain Organic Pastas

Lettuce Wraps for Burgers or GF Whole Wheat

Non-soy containing breads (Whole Foods has the best selection)

Grain Free Granola (Paleonola brand is great)

Nut/Seed Based Crackers (Jillz or Go Raw)

Bars made from nuts/seeds and Dried Fruits (Primal Kitchen, Epic Brands)

Cauliflower Rice or Shredded Potatoes

Siete Tortilla Wraps (Coconut/Cassava or Almond Tortillas)

Flours: “Otto’s” Cassava, “Honeyville” Almond

PROBIOTIC RICH FOODS:

Kombucha: Synergy, Kavita are some of my favorite brands Watch for sugar, should be 24g/serving Do not drink full bottle in one serving.

Kraut: Wildbrine, Bubbies, Cleveland

PANTRY ITEMS:

Big Spoon Roasters

Nut Butters

Primal Kitchen BBQ

Sauce

Mustard

Primal Kitchen Mayo

Cholula Hot Sauce

Curry Paste

Redmond's Sea Salt

Cacao Powder

Coconut Aminos

Vinegars: Especially Apple Cider Vinegar

PANTRY LIST

MEAL ADD-ONS:

Plantain & Cassava Chips

“Go Raw” Products

Nuts

Dates

Trail Mix (Best to make your own)

Beef Jerky (Love PaleoValley!)

Dried Fruit

Seeds

Hard Boiled Eggs w/ Salsa & Guacamole

Raw Cheese

Whole Milk Yogurt w/ berries

Jackson’s Honest Chips

*Avoid as much as possible to snack Eat full meals.

Protein & Protein Powders:

Pole Caught Tuna

Wild Caught Salmon, Sardines

PaleoValley Meat Sticks

Hemp Hearts

2021 all rights reserved Cynthia Thurlow, LLC

MISCELLANEOUS:

Cacao Powder

Maca Powder

Hemp seeds

Red Boat Fish Sauce

Frank’s Redhot Sauce

Epic Jerky

US Wellness Meats Jerky

Primal Kitchen Mayo

Nut Butters: Look for no sugar/oils added

Pasta Sauce : Muir Glen

Primal Plate Spices

Hearts of Palm

Olives

Crushed Tomatoes

Tomato Paste

Marigold (if not dairy sensitive)

Simply Protein

Primal Kitchen Collagen

Peptides

PERISHABLES

FRUITS:

Apples

Stone Fruits: Apricots, Peaches, Plums, Nectarines

Bananas

Berries: Black, Blue, Raspberries & Strawberries Cherries Figs

Citrus: Grapefruit, Oranges, Limes/lemons, Tangerines Grapes, Melons

*Although all these fruits are healthy Focus on low-glycemic fruits like berries & green apple

VEGETABLES:

GREENS: Artichokes

Arugula

Dandelion Greens

Lettuce

Mustard Greens

Radicchio

Turnip Greens

Beet Greens

Watercress

This is not an exhaustive list of the foods you might want to consume to help ensure your success with an intermittent fasting lifestyle

Feel free to add in more of your favorites

Asparagus

Avocado

Beans

Peppers

Beets

Brussels sprouts

Squash: spaghetti, summer, zucchini

Cauliflower

Jicama

Kohlrabi

Okra

Mushrooms

Onions

Parsnips

Pumpkins

Rutabaga

Sweet Potato

Turnips

MEDICAL DISCLAIMER

This guide is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

COPYRIGHT 2021 | ALL RIGHTS RESERVED CYNTHIA THURLOW LLC