2023 Fasting Checklist (during and after fasting)

Kind of cool that intermittent fasting is making such a strong comeback this year. I put together a quick checklist of things to have on hand for fasting and for your eating period. Note that this stuff is not all required, they’re just helpful items to have. The ones in bold are ones that I really do think you should have, though: During a Fast: - Apple Cider Vinegar: This is a great craving crusher AND can help put you deeper into a fast. - 2-5g Creatine: Does not break a fast, and might help your brain feel strong. - Green Tea: Stimulates Autophagy as well as Theanine can have a calming effect, not to mention some more fat-loss may occur. - Coffee: This is one of the best craving crushers out there, and helps stimulate lipolysis - Electrolytes: If it’s over 12 Hours, add electrolytes. Here’s a link for a free sample pack of [LMNT Electrolytes]( with any purchase - [( - tip, add the citrus salt flavor to green tea (especially iced) and it is so dang good! - Magnesium: If you find yourself getting edgy, this can help you relax a bit - Sparkling Water: This is a game changer for giving yourself something to sip on that is satisfying. Mix it with some of the LMNT electrolytes too for a healthier "soda" - Lemons or Limes: Although they technically have a couple calories, the benefits outweigh the 2-3 calories in terms of digestion as well as gut biome benefits - Ginger Tea: If you start getting hunger pangs, this helps ease the digestive system - Cinnamon or Cinnamon Tea: Helps reduce cortisol a bit if you get stressed out. Also good to have right before breaking a fast - Bone Broth: Either to use to break your fast or to sip on if you absolutely have to break your fast. You can have a few ounces and then be back to fasting if you must. - Pullup Bar :) : Kind of a joke, but point here is that you should be mildly stimulating your muscles throughout the day of fasting. During Your Eating Period (note this doesn’t include your actual healthy food choices) - EAAs (Essential Amino Acids): Not necessary, but can help the availability of protein once you do start eating some protein. - [Electrolytes]( Again, Electrolytes are critical once you do start re-feeding because the minerals can be better utilized. Again - Free variety pack of flavors when you use that link. - Cod Liver Oil: Replenish those omega 3s, Vitamin D as well as Vitamin A - Magnesium: I recommend a dimagnesium malate here at maybe 4-500mg - A good probiotic if your diet hasn’t been balanced (recommend SEED or Sunwarrior) - MCT Oil: Great if you’re breaking your fast earlier in the day and want to carry on the brain power - Adaptogens like Ashwagandha or Rhodiola Rosea - These can help you adapt a bit more to the stressors experienced during fasting. - 5g Glutamine: This can help repair the gut a bit more and help the immune system, especially if you worked out hard during your fast. There are obviously many more things I could list. But you also don’t need all of these either. Don’t hate the player, hate the game, haha! I’m just trying to provide as many pieces to help people as possible. I’ll see you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States