INTRO TO INTERMITTENT FASTING

What Is Intermittent Fasting? 4

Health Benefits Of Intermittent Fasting 4

Who Should Not Do Intermittent Fasting? 5

How To Start Intermittent Fasting 5

What Can You Have When You Are Fasting? 7

Intermittent Fasting FAQs 8

Fasting Recipes 11

Can I Do Intermittent Fasting Long Term? 15

CONTENTS

INTERMITTENT FASTING

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Do you struggle to lose weight? Do you feel like your metabolism needs a boost? Or maybe your digestion is off and you want a re-set, but you’re frustrated and don’t know where to begin. Maybe you’ve wanted to improve your gut health with the health benefits of fasting? Maybe you’ve heard about fasting and it’s many benefits, but the thought of going longer than 4 hours without food sounds absolutely unbearable. Fasting isn’t just starving yourself!

If you identify with any of these concerns, consider following this guide to learn more about how intermittent fasting can improve your health in a natural way. This is not a fad, this is a health tool that can be phased into your lifestyle in a safe and easy to understand way.

WHAT IS INTERMITTENT FASTING?

HEALTH BENEFITS OF INTERMITTENT FASTING

INTERMITTENT FASTING

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WHAT IS INTERMITTENT FASTING?Intermittent fasting (IF) is time-restricted eating, otherwise known as a shortened eating schedule This means you limit your nutrient and meal intake to a specific window of time each day You decide when this eating window will be based on your hunger, schedule, and the Four S’s (self, science, sanity and the success you hope to achieve) The 131 Method covers the Four S’s and Intermittent Fasting in depth so you can learn how to implement them into your diet

HEALTH BENEFITS OF INTERMITTENT FASTINGThere are numerous benefits to IF, including:

• A break for the digestive system

• Improved metabolic flexibility

• Entering fat-burning mode (ketosis)

• Appetite correction

• Weight loss

• Hunger hormone repair

WHO SHOULD NOT DO INTERMITTENT FASTING?

HOW TO START INTERMITTENT FASTING

INTERMITTENT FASTING

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• Decreased triglyceride levels

• Reduced blood pressure

• Reduced inflammatory markers

• Reduced oxidative stress

• Improved blood glucose control

WHO SHOULD NOT DO INTERMITTENT FASTING?Intermittent fasting is not recommended for those who are nursing or pregnant Some individuals with thyroid conditions or adrenal problems have noticed improvements in energy whilst practicing IF, while others felt fatigued or moody It’s all about listening to your body and recognizing what works for you If you have diabetes or are on medications that require food it is important to consult with your physician before initiating into any type of fast

HOW TO START INTERMITTENT FASTINGThere are many variations of IF, and like all things related to your diet, fasting should always be done in phases It

INTERMITTENT FASTING

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is recommended to start your fast with a 12-hour window during the first few days Let’s say you have your first meal of the day at 8 am, your last meal should end at 8 pm Do this for a few days

Then, delay your first meal by an hour, and end your last meal of the day at the same time

Continue to do this until you are eating all of your meals within a 6-8 hour window, as shown below

WHAT CAN YOU HAVE WHEN YOU ARE FASTING?

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WHAT CAN YOU HAVE WHEN YOU ARE FASTING?During the time you are fasting, you can, and should, still consume water You also can support your fast with items that will not cause a spike in your blood sugar The following are ways you can support your fast:

1. Bone broth Why? It contains amino acids including glucosamine as well as collagen and many minerals that are excellent for gut health Fasting already benefits gut healing, so supplementing with bone broth supports the goal Plus it’s something to look forward to drinking aside from water!

2. Electrolytes Why? They help us stay hydrated at a cellular level and avoid an electrolyte imbalance If you experience muscle spasms/cramps, changes in heart rate/blood pressure, headaches, numbness/tingling, confusion/dizziness during a fast it could be a sign of an electrolyte imbalance!

You can use sea salt in your water, bone broth has electrolytes, make your own lemon ginger water (recipe below) or use electrolyte tablets!

INTERMITTENT FASTING FAQS

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3. Good quality fats Why? Because both carb and protein intake during a fast can kick us out of fat-burning mode So if you’re going to eat during a fast, choose a food source that is as close to pure fast as possible so it does not spike your blood sugar Such as: coconut oil, coconut butter, ghee, grass-fed butter, avocado, a small handful of nuts, nut butter, brain bombs or MCT oil

INTERMITTENT FASTING FAQSQ: How long can you do Intermittent Fasting?

A: Intermittent fasting, like the rest of your diet, should be phased every 4-6 weeks Our ancestors did not eat the same food year round, and neither should you

Q: Can I take my vitamins while fasting?

A: That is up to you If you need to consume supplements with food and you are doing a fast where you eat no foods, you will not become deficient by removing those vitamins for a few days Most supplements are fine, assuming your diet and absorption rate suggests you need them or that you are deficient When in doubt, check with your treating physician

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Q: Can I have coffee in the morning while fasting?

A: To get technical, if you are fasting for the pure benefits of autophagy, you should avoid all calories outside of your eating window Autophagy might have a scary ring to it, but actually plays a crucial role in fighting disease and keeping us looking young! Drinking water and maintaining electrolyte replacement during a fast is extremely important, as being properly hydrated helps to reduce unpleasant symptoms

Whether or not drinking coffee, bone broth, and other beverages disrupts your fast has caused much debate The answer all comes down to individual variation Strictly speaking, anything you eat or drink during your fasting window can take you out of ketosis and “break the fast ” However, most people have found that eating a small amount of high fat or pure fat food whilst fasting, does not affect ketosis You can have a small snack and still stay in fat-burning mode; it’s all about listening to your body! It may take some time to build the metabolic flexibility needed to maintain ketosis, trust how your body feels and the process will prove beneficial

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Q: Can I workout in the morning when Intermittent Fasting?

A: Workouts such as piyo, yoga, light cardio, walking, etc, don’t often need “refueling,” so fasting can be continued Experiment with what works best for you Often times, when transitioning to intermittent fasting, workouts may feel slow or off in the beginning This will change as the body adapts Consider changing up your routine while you transition

If you are doing heavy weight training, research has shown consuming up to 20g of protein within 30 minutes of a workout can be consumed without interfering with IF and a later eating window

Q: I am feeling dizzy, weak, and extremely tired during my fast. Should I push through?

A: You know your body best, and if you are experiencing symptoms that are uncomfortable, scary, listen to your body and break your fast

FASTING RECIPES

FASTING RECIPES

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These recipes can be used when you are fasting They have zero- few carbohydrates, so the items will not spike your blood sugar, they are rich in healthy fats to satiate you, and provide electrolytes or gut healing qualities

Yield 1 serving

Directions: Place everything into a blender and process for 10 seconds on high Pour into a large mug and enjoy!

131 Coffee

Ingredients:• 2 cups brewed coffee• 2 tbsp coconut cream

(from a can)• 1 tbsp MCT oil

• 1 tbsp Ghee, unsalted butter or coconut butter

• 5 drops liquid vanilla stevia

A 131 Method favorite is our coffee recipe! Many people enjoy (and look forward to) having their coffee filled with healthy, high-fat add-ins during their fasting window to help stave off the urge to eat

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Yield: 6-8 servings | Serving Size: varies | Prep Time: 5 min

Yield: 6 servings | Serving Size: 1 fat bomb | Prep Time: 5 min | Chill Time: 20 min

Directions: Squeeze the lemons into a large blender Discard skin Add 3 cups of the water from the gallon with the ginger, cayenne and stevia Blend on high for 30 seconds Strain Add the concentrate you’ve just made to the remaining water and store in the refrigerator

Directions: In a small pot, heat the butter, oil and coconut butter until melted Remove from heat and stir in remaining ingredients Pour into 6 silicone muffin molds and freeze until firm

Lemon Ginger Water

Limin’ Coconut Brain Bomb

Ingredients:• 2 large lemons• 1 gallon distilled water• 4 knobs ginger, peeled

• Dash cayenne pepper• 5-10 drops liquid stevia, or to taste

Ingredients:• ¼ cup organic butter• ¼ cup coconut oil• ¼ cup coconut butter• Zest of 1 lime

• 1 tablespoon lime juice• 1 teaspoon coconut extract• 1 tablespoon unsweetened

coconut flakes• Pinch stevia

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*The best way to buy bones is on Buterbox com or from your local butcher Ask for the best bones for making soup Whole Foods often sells organic chicken backs and necks, and yes, chicken feet These parts contain a lot of collagen and gelatin which are fantastic for your gut, bones, teeth and hair, so if you can stomach it, add several to your pot

The bone broth should “gel” and become thick upon cooling When ready to drink, simply heat stovetop or in a microwave

Yield: 8 servings | Prep Time: 5 min | Cook Time: 2 hrs-48 hrs*

Directions: Preheat oven to 400°F Add bones to a baking dish Roast for 45 minutes This step is optional, but recommended Add bones to a large crockpot Pour water until they’re covered by at least 1-inch Add remaining ingredients Leave cooking for 48 hours, adding water if any evaporates Alternatively, you can make this in your Instant Pot Simply set to “manual” and click to 120 minutes * Strain Add additional salt or seasonings Store in Mason jars, or freezer-safe containers if you plan to freeze some Bone broth keeps for up to one week in the fridge

Savory Bone Broth

Ingredients:• Approx 16 cups water• 3-4 pounds organic beef or

chicken bones**• 1 onion, sliced• 2 celery stalks

• 2 tablespoons apple cider vinegar• 3 bay leaves• 1 tablespoon peppercorns• Pinch sea salt

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Yield: 4 servings | Serving Size: 1/4th recipe | Prep Time: 5 min | Cook Time: 10 min

Yield: varies | Serving Size: 1 cup | Prep Time: 10 min | Cook Time: 60-90 min

Directions: Add all ingredients to a medium pot and heat over medium until it reaches a low boil Carefully transfer to a large blender, and process until smooth Pour into four bowls, and serve Saves beautifully in the fridge or freezer

Directions: In large stock pot, add the oil and sauté the garlic, celery, carrots and onion until fragrant and onions are translucent (about 6 minutes) Add all other ingredients on low-medium heat Simmer for at least 1 hour Turn off heat and let sit until cooled Strain into storage glasses/Mason jars for later use

Turmeric Broth

Vegan “Bone” Broth

Ingredients:• 32oz bone broth or vegetable

broth• 1 can full-fat coconut milk• 1 knob (about 2 tablespoons)

fresh ginger, peeled and sliced

• 2 teaspoons turmeric powder• 2 teaspoons cinnamon• ½-1 teaspoon sea salt• Pinch stevia (optional)• Handful cilantro (optional)

Ingredients:• 1 tablespoon avocado oil• 4 garlic cloves, diced • 2 celery stalks • 2 cups carrots, chopped • ½ large onion, chopped• 2-inch piece of fresh ginger,

peeled

• 1 piece turmeric, peeled • ¾ cup seaweed (dried wakame) • 2 cups mushrooms, chopped • ½ tablespoon black peppercorn • ½ teaspoon sea salt • 12-14 cups water

CAN I DO INTERMITTENT FASTING LONG TERM?

INTERMITTENT FASTING

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CAN I DO INTERMITTENT FASTING LONG TERM?The 131 Method is all about balance and about individualizing your diet to best fit your needs. Intermittent fasting only scrapes the surface of what is within our power to change and improve our health and our lifestyle. With over 400 healthy recipes, detailed instructions about fasting, videos, handouts, expert advice, and more.

The 131 Method provides you with the tools, professional support, and thriving community to help you finally gain control of you. No more fad diets. Learn how to to look and feel freaking amazing, starting today with the 131 Method!