JJVIRGIN.COM

CARB INTOLERANCE

FASTING BLUEPRINT

QUIZ

CONGRATULATIONS!Now that you’ve shifted from being a sugar burner to a fat burner, you’re ready to uplevel your weight loss and heal-ing progress by incorporating fasting and intermittent fast-ing into your routine.

Fasting can help you burn fat faster, as well as detoxify your system. However, it’s important to do it thoughtfully and be sure you follow some basic rules.

LET’S TALK ABOUT:

• The di�erence between intermittent fasting and fasting

• Why you have to be fat-adapted and detoxify before starting intermittent fasting or fasting

• How to use a step-by-step plan to begin intermittent fasting and fasting

• Why breakfast is important and how skipping it can work against you

• How to know when to eat breakfast based on your genetics

• How to eat within an 8-hour window

• How I incorporate intermittent fasting and fasting into my schedule 1-2 times a week

Make sure you are fat-adapted and have detoxified.

Start with a 12-14 hour overnight fast that includes stopping eating 3-4 hours before bedtime.

Figure out if/when you should eat breakfast according to your body chemistry.

Start intermittent fasting within an 8-hour eating window 1-2 times per week.

Try intermittent fasting every other day with bone broth or water.

Once you’ve accomplished the above steps, try fasting every other day.

If you want to try an extended water fast, get supervision from an expert.

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Never try intermittent fasting or fasting without first consulting your functional health provider to ensure it’s a safe choice for your personal health needs. Fasting can be extremely dangerous for individuals who are nursing or pregnant, or with certain medical conditions, including any type of diabetes, kidney or liver disease, or an eating disorder.

IT’S IMPORTANT TO REMEMBER THESEACTION STEPS:

YOUR STEP-BY-STEP FASTING BLUEPRINT

If you’re still not able to comfortably wait 4-6 hours between meals or still have cravings, go back to Cycle 2 of the Breakthrough Carb Intoler-ance Online Program and continue until you become fat-adapted. That will set you up for success with the next step.

It’s important to be fat-adapted and detoxified when you begin intermittent fasting and fasting because you’ll be releasing fat faster.

Fat is where most toxins are stored, so it’s key that you are metabolical-ly flexible and already detoxified before you begin fasting. That will help your body release toxins more easily, as you boost your body’s ability to burn fat.

STEP 1

Start with a 12-14 hour overnight fast and stop eating 3-4 hours before bedtime. You want to focus on increasing the amount of time between dinner and breakfast.

Be sure your final meal of the day includes slow-low carbs, or you’ll find yourself wide awake at 3AM, thanks to an insulin spike.

STEP 2

Figure out if and when you should eat breakfast. The answer will vary depending on whether you’re an early riser or regularly stay up late.

For most people, eating breakfast is recommended. Studies have shown that eating breakfast decreases stress hormones and reduces the risk for obesity, diabetes, and heart disease.

With that said, early birds tend to do better when they eat breakfast within 1-3 hours after waking, while night owls can sometimes wait longer, or even skip breakfast altogether and have an early lunch.

STEP 3

Start intermittent fasting within an 8-hour eating window, 1-2 times per week. To increase the benefits of autophagy – the process during which your cells cleanse themselves – have plant-based meals on your intermittent fasting days.

Remember, eating vegetarian doesn’t mean skipping out on protein! Protein is key to both a successful fast and detoxification.

STEP 4

Once you’ve successfully accom-plished the above steps, you can try a water fast. If you want to try an extended water fast, get super-vision from an expert.

STEP 6

Next, try fasting every other day while still drinking as much bone broth as you like. Take it easy – no big workouts on your fasting days!

STEP 5

JJ’S SIMPLE INTERMITTENT FASTING EATING SCHEDULE

Sleep in during the weekends and have a late breakfast or brunch at 10 or 11am.

Have a late lunch/early dinner at 5 or 6pm.

Close the kitchen for rest of the day!

Be sure you stay hydrated during your fast by drinking plenty of bone broth, tea, co�ee, or water. You can choose sparkling water, or infuse it with fruits and herbs for extra flavor.

DON’T FORGET TO:

Watch the Intermittent Fasting & Fasting video

Check out the Detox Reboot Online Program, where intermittent fasting is built into the plan

Visit the online community and let us know how you’re doing!