30 Day Reset

Types of fasting

• intermittent: 12-16 hours
• autophagy: 18 hours
• metabolic: 20 hours
• gu-repair: 24 hours

Fat Adaption Phase (Days 1-6)

• low carb transition to keto, work your way to 50g of carbs per day by day 6
• Days 1-4: intermittent fasting (12 hours), no snacking between meals
• Days 5-6: intermittent fasting (14 hours)

Autophagy Phase (Days 7-13)

• move to keto diet, no more than 50g of carb per day
• Days 7-13: autophagy fasting (18 hours)
• consume only two keto-friendly meals

Metabolic Rebuilding Phase (Days 14-20)

• high protein keto diet (1 gram of protein per pound of ideal bodyweight)
• metabolic fasting for 20 hours
• consume only two high-protein, keto-friendly meals

Metabolic Flexing Phase (Days 26-30)

• keto-flexing diet, 100 to 150 grams of carbs
• 1 gram of protein per pound of ideal bodyweight
• days 21-25: metabolic fasting for 20 hours, two meals
• day 26: metabolic flex day/keto flexing intermittent fasting for 12 hours, 3 meals
• days 27-29: metabolic fasting for 20 hours, two meals
• day 30: metabolic flex day/keto flexing intermittent fasting for 12 hours, 3 meals