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Official Fast BREAKING Checklist - How to Break a Fast Safely - Thomas DeLauer
Get your pen and paper ready (or take it down in your notes on your phone, lol) because it's checklist time!I'm going to give you a checklist that provides you with everything that you need in order to correctly break your fast. This is applicable to all types of diets, including a non-keto, keto, female-oriented, and a special cortisol-reducing protocol checklist! It's gonna be fun and hopefully it help making breaking a fast easier for EVERYONE! Let's dive in and I'll see you in the COMMENTS!!
Golden Rule: Do not pair Carbs & Fats
Non-Keto
- Lean protein/protein shake
- High GI carb
- Bone broth
- Fructose
- Omega-3s
Keto
- Lean protein/shake
- Bone broth
- Low-fat
- Omega-3s
Cortisol-Reducing Protocol
- Cinnamon - acts like insulin excess blood sugar gets into the cell, lowers cortisol
- Add salt to back off production of aldosterone
- Still break fast with lean protein (not as big of an insulin spike)
- Magnesium:
A 2012 report, published in the Journal of Neuropharmacology, found that magnesium deficiency caused an increase in the production of cortisol in the brains of the mice, specifically by activating the paraventricular hypothalamic nucleus, a part of the brain that controls responses to stress and anxiety
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/
Concluded: Magnesium calms your nervous system and prevents excessive cortisol by restricting its release and acting as a filter to prevent it from entering the brain
Women Specifically:
- Lean Protein/Protein Shake - lowers blood sugar so cravings are less
- Seaweed (iodine)
- No Gluten (thyroid)
- Avoid dairy
- Bonus: Shellfish
My Top Foods to Break a Fast With:
https://www.youtube.com/watch?v=NvQWxhVv8Dw&t=55s
How to Break a Fast:
https://www.youtube.com/watch?v=-e4CPg_rdhc
How to Break a Fast For Women [Female Fasting Instructions]: https://www.youtube.com/watch?v=ZCaY8FYm2lk&t=4s
What Breaks a Fast and What Does NOT Break a Fast - The Official Video:
https://www.youtube.com/watch?v=LftmhASRlEc&t=7s
The #1 Fasting Rule Everyone Needs to Know: https://www.youtube.com/watch?v=1BS4s5NRXaM&t=5s
OMAD is Effective, but 2MAD is Better (and safer): https://www.youtube.com/watch?v=T4eSRwGiIMU
Fasting Guides
How to do Intermittent Fasting: Complete Guide: https://www.youtube.com/watch?v=LLVf3d0rqqY&t=315s
Complete Women's Guide to Intermittent Fasting: https://www.youtube.com/watch?v=VNWhScV5b4g&t=270s
Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:
https://www.youtube.com/watch?v=S5W1XBf8d-I&t=79s
Fasting Guidelines: What You CAN and CANNOT Drink: https://www.youtube.com/watch?v=0gytioR19Qo&t=16s
Intermittent Fasting over Age 40 : The Complete Guide: https://www.youtube.com/watch?v=njM2swbICYg&t=6s
Keto Guides
How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2rdwBfZE
Keto Over Age 50 - Instructional Guide: https://www.youtube.com/watch?v=lolUwN9svCs&t=5s
Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=300s
References
https://www.cell.com/cell/fulltext/S0092-8674(17)31443-5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/
https://link.springer.com/article/10.1007%2Fs00421-009-1289-x
http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/
https://www.ncbi.nlm.nih.gov/pubmed/25546413