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Intermittent Fasting Cheat Sheet FINAL
Intermittent Fasting Cheat Sheet FINAL
Intermittent Fasting Cheat Sheet FINAL
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“ A little starvation can really do more for the average sick man
than can the best medicines and the best doctors. ” - Mark
Twain (1835-1910)
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INTERMITTENT
FASTING
Fasting is not sexy. Companies don’t promote it because
there’s no money to be made from it. You will be scoffed at
by family members and coworkers. People will think you are
crazy. So be it. I promise if you just stick with it, it can be
one of the most powerful tools for unlocking perfect health.
Stick and stay it’s bound to pay.
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Our ancestors would wake up in the morning along with the
sunrise (major health key by the way), then proceed to go
out and hunt for their next meal.
Throughout the day as they hunted their prey, they might
graze on nuts, berries, seeds (think light snacks/meals) and
whatever they came across, sometimes they couldn’t find
food to graze on. So, by necessity they fasted.
When the body is in a fasted state, our old school wiring
kicks in. The body starts to think “Oh crap, we are in a fam-
ished state, we need to find our next meal. I’m going to do
everything possible to keep this body firing on all cylinders
so we can hunt, kill and eat our next meal, in order to stay
alive”.
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If you want to age faster than anyone in your neighborhood,
eat every 2-3 hours; this will surely do it! We are not meant
to be eating so frequently. It is an unnatural state.
No, eating every 2-3 hours does not “speed up” your me-
tabolism.
No, skipping a meal does not put you in “starvation mode”.
These are myths that have been passed around for many
years and accepted as truth. There’s so much money behind
snack foods; this is where it all started. We have General
Mills and Tony The Tiger telling you to never skip a meal and
eat a huge breakfast; then we have 3 of the biggest influenc-
ers in the history of this world (Jesus Christ, Prophet Mu-
hammad, and Buddha) who didn’t agree on a lot of things;
but they all did agree one thing; the POWER of fasting.
I’m telling you right now, it’s okay not to have a muffin every
2 hours. You are not going to die. The human body knows
what to do. This is why you don’t die in your sleep.
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LET’S ANSWER
THE MOST
COMMON
QUESTIONS
ABOUT
INTERMITTENT
FASTING
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WHAT IS
INTERMITTENT
FASTING?
Fasting it not about eating less, it’s about eating less often.
Fasting is not something you do, it’s actually something you
don’t do; eat! To make things as simplistic as possible for
you, intermittent fasting means fitting your total calories
within a certain eating window (i.e. 12-8pm).
Fasting goes along with any diet philosophy you current-
ly follow (vegan, paleo, ketogenic, etc). You save time and
money with fasting, and the benefits our almost endless!
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WHO IS
INTERMITTENT
FASTING
FOR?
Intermittent fasting is for anyone who is serious about their
health and longevity. Intermittent fasting is not a trend or
a health “fad”; it’s been around since humankind! It’s the
reason we exist today.
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Interesting Fasting Facts:
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WHAT ARE THE
SOME BENEFITS OF
INTERMITTENT
FASTING?
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• Depending on how long the fast, you shift from a sugar
burner to a fat burner. Perfect health is having metabolic
flexibility. This is the natural way we were designed to be.
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IS FASTING
EFFECTIVE
AGAINST CANCER?
‘Cells are like cars – when they get old they need to be de-
stroyed – up to 70 billion every day’
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Think of the refrigerator you have inside your kitchen. It has
groceries that all have an expiration date. What will happen
if you let these groceries expire, and instead of throwing the
expired food in the trash, you push it toward the back of the
fridge. You then buy fresh groceries and place them in front
of the expired ones.
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Fasting helps your body get rid of these expired products!
Fasting triggers the process of autophagy, which breaks
down and recycles dysfunctional proteins and cellular
debris [4]. This is why world renown cancer doctor Thomas
Seyfried say’s if you complete a 7 day water only fast, once
per year, you reduce your chances of getting any cancer by
up to 95%! This is the amazing process of autophagy at work!
DOES
INTERMITTENT
FASTING
HELP TO BURN
FAT?
Our factory setting from birth is to be really good at burning
fat. Now we have access to so much carbohydrates (toasts,
grains, pudding, cereal, fruit, oatmeal, etc), we therefore
take this wonderful body that is designed to thrive (perfect
health), and we never gave it a chance to burn fat. To make
matters worse most people are eating every 2-3 hours, never
allowing for their body to go through a period of fasting.
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When you eat food you signal to your body to store body
fat. When you don’t eat food you signal to your body to pull
our energy from body fat.
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WHAT SHOULD I
EAT WHEN I AM
NOT FASTING?
Proper nutrition becomes even more important when fast-
ing, so you really want to address your food choices before
you try fasting. This includes minimizing carbs and replacing
them with healthful fats, like coconut oil, real extra virgin
olive oil, olives, grass fed butter, pastured eggs, avocados,
and nuts. I also recommend getting in 7-10 cups of green
leafy vegetables per day to meet your daily potassium re-
quirements (4,700mg); potassium is the most important
electrolytes. Your vegetables should be the vehicle for your
healthy fats.
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It typically takes 14 to 21 days to shift to fat burning mode,
but once you do, your cravings for unhealthy foods and carbs
will automatically disappear; this is because you’re now ac-
tually able to burn your stored fat and don’t have to rely on
new fast-burning carbs for fuel.
WHAT WILL
HAPPEN TO MY
BLOOD SUGAR
WHEN I
INTERMITTENT
FAST?
For the vast majority of the healthy population, we are easi-
ly able to maintain healthy blood sugars that are neither
too-high nor too-low in a whole range of different situations,
including fasting and intense exercise.
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If you are on any medication for blood sugar it’s always best
to check with your doctor before you embark and any inter-
mittent fasting.
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WILL I GO INTO
STARVATION MODE
WHEN I
INTERMITTENT
FAST?
I hear it all the time. “I need to eat every 2-3 hours to keep
my metabolism revved up, and so I won’t go into starvation
mode.” Look, if you want to age faster than anyone in your
neighborhood, eat every 2-3 hours.
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We are not meant to be eating so frequently. There’s no sci-
ence that shows eating every 2-3 hours will speed up your
metabolism, and there is science that shows it will age you
faster.
When you haven’t eaten for hours, your body starts to think
“oh crap, there’s no food coming in. I need to keep myself
alive, alert and ready to hunt down my next meal.”
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WILL I LOSE MY
MUSCLE WHEN I
INTERMITTENT
FAST?
The human body isn’t that stupid. It doesn’t store body fat
for future energy just to burn muscle when there’s no food
coming in.
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This is like storing firewood all summer long to prepare for
the cold winter, then winter comes around and you chop up
your couch and throw it into the furnace.
It doesn’t make any sense. In fact, the body won’t use muscle
until it reaches a freakishly low body fat percentage, about
5%.
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CAN I EXERCISE
WHEN
INTERMITTENT
FASTING?
Absolutely.
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WILL I GET HUNGRY
WHEN
INTERMITTENT
FASTING?
You should see the face people make when I start talking
about the many benefits of fasting. They think it’s in-
sane. They believe their hunger will cause them to rip their
co-workers face off or something.
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Once you have trained your body to be metabolically
flexible (via fasting and eating healthy fats), you have con-
trol over hunger, not the other way around.
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WILL I GET I GET A
HEADACHE WHEN
INTERMITTENT
FASTING?
It’s not common but can happen for some people. From my
experience, if you experience headaches they do tend to
go away after your first couple of fasts. If needed, you can
treat your headache as you normally would when not fast-
ing. Just remember to drink lots of water and get some fresh
air during your fast (and in general).
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WHAT CAN I DRINK
WHEN WHEN
INTERMITTENT
FASTING?
If you want to get the most benefits out of your fast then
only consume water with a little bit of high quality salt.
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SHOULD I TAKE
MY SUPPLEMENTS
WHEN
INTERMITTENT
FASTING?
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This benefits you two-fold, it helps your body reset and rest
it’s digestive system and it helps prevent you from develop-
ing a potential sensitivity to a specific supplement.
SHOULD I
PRACTICE
INTERMITTENT
FASTING?
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I personally do intermittent fasting 16-18 hours five times
per week, a 24 hour fast once per week, and then a feast
day (no fasting) once per week. I call this the 5-1-1 ancestral
mimicry approach and it works wonders for myself and my
clients.
Sometimes I’ll throw in a 24 hour fast twice per week. I have
obese clients who I’ve put on a more aggressive fasting pro-
tocol so it all depends on your goals and your schedule.
WHY DO I FEEL
COLD WHEN
INTERMITTENT
FASTING?
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Fasting increases the blood flow to your body fat (the pro-
cess is called adipose tissue blood flow).
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WILL
INTERMITTENT
FASTING
SLOW DOWN MY
METABOLISM?
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Check this out. In a 2000 study published in the American
Journal of Clinical Nutrition, subjects went through 4 days
of fasting to determine the impact on their resting ener-
gy expenditure, which is the amount of energy your body
needs to carry out all of its basic functions when you’re rest-
ing. The findings would surprise most people: for the first 3
days, the subjects all saw their resting energy expenditure
(metabolism) increase! [8]
The bottom line is that food, or the lack thereof (at least in
the short term), has virtually nothing to do with your me-
tabolism.
As long are you are eating healthy during your eating win-
dow, lifting weights and getting quality sleep; you will get
phenomenal fat burning results and you will increase your
metabolic rate, not slow it down.
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IS
INTERMITTENT
FASTING
SAFE FOR WOMEN?
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Nothing is further from the truth. There are hundreds of
studies spanning over 100 years and clinical experience
spanning 5000 years that point to the fact that women and
men respond more or less equally except in the underweight
situation.
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IS
INTERMITTENT
FASTING
SAFE FOR
SOMEONE WITH A
THYROID
DISORDER?
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In general the thyroid hormone is not really affected during
periods of intermittent fasting. It’s really the counter regu-
latory hormones that are influenced during fasting.
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WHO
SHOULD NOT
PRACTICE
INTERMITTENT
FASTING?
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• Pregnant Women
• Children
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3 WAYS PRACTICE
INTERMITTENT
FASTING?
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This is a longterm approach that you can do 7 days per week.
It doesn’t matter when you start your 8-hour eating period.
You can start at 6am and stop at 2pm. Or you start at 2pm
and stop at 10pm. Do whatever works for you.
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This approach might be difficult for some people especially
those who often have business lunches and social outings.
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I personally recommend that those two restricted calories
days to be 100% sources of fat only. The reason is because
100% fat does not spike insulin. For these 2 “fasting” days
you can have bulletproof coffee, or tea with coconut oil;
the goal is to avoid protein and carbohydrates because this
would spike insulin.
HOW TO PRACTICE
INTERMITTENT
FASTING
FOR FAT LOSS?
If you don’t eat, you lose weight. That’s a blanket statement
that most people understand. What I teach has nothing to do
with calories. Your body is not a bank account, it is a chemis-
try lab. The body doesn’t have any receptors or mechanisms
for counting calories so why the heck do we count them?
Nobody in the history of this world has a weight problem.
They have a weight symptom. The real problem is their hor-
mones and their metabolism.
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We get healthy to lose weight. Once you get healthy by
focusing on hormones and the metabolism, a side effect is
weight loss. The tips in this taught you just that.
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Here’s a quote from Coca Cola: “Balance Matters. A 12
ounce can of Coke in the US has 140 calories. All our bev-
erages - along with sensible diet choices and enough physi-
cal activity can be part of an energy-balanced active healthy
lifestyle. Think. Drink. Move. And find your happy balance.”
Does anyone else feel like puking?
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I’m not saying all nutritionists and dietitians are bad. There’s
several great ones out there. The great ones are free think-
ers such as yourself, willing to dig for the truth. The bottom
line is that telling people to eat less calories and exercise
more to lose weight is like saying Bill Gates is rich because
he earns more money than he spends. Duh.
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What is block fasting? These are fasts that go 3+ days in
length. Does this sound crazy to you? Consider this…
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FINAL THOUGHTS
Action takers rule the world. You now have the keys to the
health kingdom in your hands. It’s time for action. Simply
saying you are going to do something is like winking at a girl
in the dark; it’s ineffective and produces no results.
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Change your habits and you change your life. Nothing is
going to be perfect; yes this is coming from the author of a
book that has the word perfect in it. Perfectionism is simply
a fancy word for procrastinator.
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REFERENCES &
RESOURCES
[1] https://www.eurekalert.org/pub_releases/2011-04/imc-
sfr033111.php
[2] http://journals.plos.org/plosone/article?id=10.1371/
journal.pone.0066069
[3] https://www.sciencedaily.com/releas-
es/2013/04/130426115456.htm
[4] https://www.collective-evolution.com/2018/01/20/au-
tophagy-fasting-exercize-scientist-reveal-multiple-ways-y
ou-can-slow-down-the-process-of-aging/
[5] https://www.unboundmedicine.com/medline/cita-
tion/17522614/Effect_of_fasting_on_young_adults_who_
have_symptoms_of_hypoglycemia_in_the_absence_of_fre-
quent_meals_
[6] https://idmprogram.com/fix-broken-metabolism/
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[7] https://www.sciencedaily.com/releas-
es/2011/04/110403090259.htm
[8] ajcn.nutrition.org/content/71/6/1511.full
[9] paleoforwomen.com/shattering-the-myth-of-fasting-
for-women-a-review-of-female-specific-responses-to-
fasting-in-the-literature/
[10] https://idmprogram.com/women-and-fasting-
part-10/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC2495396/pdf/postmedj00315-0056.pdf
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Your next step is to join my
health coaching program. Do
it now.
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Keto Kamp Inner Circle with Ben Azadi is for…
• Those that would like to know what to eat, and the best
time to eat certain foods.
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Health Coaching Will Teach You…
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These will be based on whole food recipes that are quick
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• THE ULTIMATE SUPPLEMENTS GUIDE. A complete
guide to what supplements are completely necessary
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Learn More:
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KAMP.COM
Continued Education:
www.youtube.com/ketokamp
- Ben
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