3-Day Water Fast Deluxe Companion Bundle

Deluxe Companion
Bundle
© 2024 | drmindypelz.com
The 3-Day Water Fast Deluxe Companion Bundle
Table of Contents
Part 1: 3-Day Water Fast Companion
About Fast Like a Girl............................................................................. 1
What is a 3-Day Water Fast....................................................................... 2
Guidelines........................................................................................... 3
Resources Dr. Mindy Recommends for a 3-Day Water Fast................................... 4
Learn More.......................................................................................... 5
Examples of Good Fats............................................................................ 6
Foods to Avoid...................................................................................... 7
Measuring Ketones & Blood Sugar............................................................... 8
Warning Signs....................................................................................... 9
How to Break a Fast..............................................................................10
Part 2: 3-Day Water Fast Journal

Introduction.......................................................................................12
Day 1................................................................................................13
Day 2................................................................................................15
Day 3................................................................................................17
Part 3: 5 Recipes to Break Your Fast

Avocado Blueberry Smoothie....................................................................20
Chocolately Chia Fat Bombs.....................................................................21
Burger Patty with Guacamole...................................................................22
Spiced Coconut Curry Hummus.................................................................24
Basic Beef Bone Broth............................................................................25
Neither Dr. Mindy Pelz nor Hay House, Inc., dispense medical advice or prescribe the use of any technique as a form of
treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly.
The intent of the author and publisher is only to offer information of a general nature to help you in your quest for
emotional, physical, and spiritual well-being. In the event you use any of the information in this challenge for yourself,
the author and the publisher assume no responsibility for your actions.
The 3-Day Water Fast Companion Guide
About
Fast Like
a Girl
Fast Like a Girl is a go-to fasting manual created specifically to address women's needs based on
their hormones and menstrual cycle by Dr. Mindy Pelz, a well-known expert on women and
fasting, whose fast-growing YouTube channel has become the destination for women who want to
learn about fasting.
So many women feel unheard by doctors and health professionals and have become exhausted by the
promise of quick-fix diets that only leave them disappointed. As someone who has been in the
trenches with you, Dr. Mindy wants to help you take back control of your health by using fasting,
which she says is the quickest path back to better health. In this book, Dr. Mindy will give you a clear
path to succeed by:
Providing you with the right steps on how to go from eating all day to intermittent fasting (13-15
hours)
Showing you how to fast longer with a path to do so safely (15-72 hours)
Laying out how to time fasting according to your cycle
Teaching you what foods to break your fast with to achieve better metabolic health
Laying out in detail two eating programs that best support a woman's hormones
Providing a visual tool that allows you to map your fasts and food to your cycle
Providing an easy-to-follow 30-day program that you can use to find your fasting rhythm
While most fasting books have taught a one-size-fits-all approach to fasting, leaving women with more
questions than answers, in Fast Like a Girl, Dr. Mindy will share the proven strategies, condition-
specific protocols, hacks that make fasting easier, and tools that she has used to help hundreds of
thousands of women both thrive with their fasting lifestyles.
ORDER NOW!
1
What is a
3-Day Water Fast?
Fasting Window: 72 hours
Guidelines: Supplements, coffee, and tea are okay during the

fasting window.
Benefits:
Peak autophagy, increased immune and musculoskeletal stem cell
regeneration, good for chronic conditions, and accelerated
healing.
Related Videos:
Why would you want to do a 72-hour fast?
How to prepare for a 3-day water fast?
How to break a longer fast?
How often should you do a longer fast?
What can you drink on a longer fast?
What is the difference between a water/broth/or juice fast?
Note: If at any time you have questions or concerns about whether to break your
fast, Dr.Mindy advises you to break it. Please also make sure you have spoken to
your primary care physician before doing any fasting.
2
Guidelines:
Fasting Plan:
Tuesday: Day 1 Water Fast
Wednesday: Day 2 Water Fast
Thursday: Day 3 Water Fast
Food Plan:
No Bad Oils, Refined Sugar or Carbs
No Toxic Chemicals
Break your fast with the 4-Step Process
Four-Step Process to Break a Fast:

Bone Broth or Green Juice (no fruits)
Fermented Foods
Prebiotic Foods
Clean Protein
Taking about 30-60 minutes in between each step.

Polyphenol Food List
Prebiotic/Probiotic Food List
DOWNLOAD THE CARB

MANAGER APP
3
Resources Dr. Mindy Recommends for

a 3-Day Water Fast
10% OF WITH CODE: PELZ
MIN Body Bio LMNT

Electrolytes & Minerals Electrolytes & Minerals Electrolytes & Minerals
20% OFF WITH LINK
Bulletproof MCT Oil Organifi Balance Kettle & Fire Bone Broth
Healthy Fats Prebiotics & Probiotics Re-feeding Microbiome
10% OFF WITH CODE: PELZ
Echo Go Andreas Seed Oil PaleoValley Beef Sticks

Hydrogen Water Healthy Fats Re-Feeding Microbiome
4
Learn More:
start here
READ: GOOD FAT VERSUS BAD FAT
WATCH: WHAT MINERALS DEPLETE WHEN

YOU FAST
WATCH: 9 SCIENCE-BASED STRATEGIES TO

HELP YOU WITH THE MENTAL GAME OF
FASTING
WATCH: WHAT BREAKS A FAST Q&A
LISTEN: FASTING HACKS YOU NEED TO KNOW

ABOUT- WITH DAVE ASPREY
5
Examples of
Good Fats:
AVOCADO
BONE BROTH
OLIVES
ANDREAS SEED OIL
GRASS-FED BUTTER
NUT BUTTER
GHEE
MCT OIL
WATCH: WHAT FOODS

BREAK YOUR FAST
6
Foods to Avoid:
bad fats, harmful oils, processed, artificially flavored,
colored and refined foods, like these:
bread sports drinks

rice soda
cereal juice
pasta high-fructose corn syrup
pizza dough artificial sweeteners
cakes creamers
pie crust vegetable oils: commercially
snack food processed canola, sunflower, corn,
crackers soy, etc.
cookies fried foods
candy fast foods
chips commercial meats
pastries commercial dairy
granola bars frozen dinners
READ: GOOD FATS

VS. BAD FATS
7
Measuring Ketones &

Blood Sugar
WATCH VIDEO HERE
Dr. Mindy uses a Keto Mojo (USA, Europe) to

measure ketones and blood sugar during fasting.
Alternatively, if you'd like to dial in your blood

sugar even more, she recommends using a
Continuous Glucose Monitor (CGM), which
tracks in real-time your glucose levels
throughout the day.
Listen to her Resetter Podcast episode with

Dr. Casey Means on why glucose is the cause
of chronic disease.
8
Warning Signs
WHEN YOU SHOULD
STOP FASTING
WATCH VIDEO HERE
If your blood sugar drops below 50 mg/dL

(2.8 mmol/L) and/or your ketones rise above
8 mmol/L, this is a warning sign that you should BREAK
YOUR FAST, also if you are experiencing dizziness,
fatigue, and/or lethargy.
Important: You should be measuring ketones and blood

sugar 3 times per day (8 AM/12 PM/8 PM) while doing a
longer fast. I recommend using the Keto Mojo (USA,
Europe).
9
How to Break a Fast

4 Step Process
BONE BROTH
1 Contains glycine that repairs
the inner lining of the gut.
PROBIOTIC FOOD
2 Replenishes the gut with

good bacteria (sauerkraut,
kombucha, yogurt, kimchi).
STEAMED VEGGIES
3 Provides fiber to the good
bacteria.
PROTEIN
4 Ready now for animal or
plant protein.
10
Fasting Journal
The 3-Day Water Fast Journal
Fasting offers a profound journey into yourself. If you are willing,

it can be a beautiful partnership you enter into with your
body. An agreement to trust, honor, and discover a wisdom
that lives deep inside the trillions of cells that make up you.
A wisdom that is always working in your favor, never against
you. A wisdom from which the world may have disconnected
you. Fasting can be your reunion moment—an opportunity to
reconnect with the inner intelligence that is ready to heal you.
While this journal will help you track the various aspects of your
3-Day Water Fast, it is so much more. I created this journal to
deepen your connection to this inner wisdom. Keep in mind
fasting can be a mirror. When in the fasted state, you often will
see obstacles in your life that are holding you back, patterns of
thought that no longer serve you, or maybe even situations in
your life that need to change. This mini journal is designed to
help bring forth an inner knowing that is ready to reveal itself to
you. Without the noise of food, you will gain all kinds of insight.
My prayer for you is not only will fasting help you create a body
you love to live in, but it will reveal to you the steps you can take
to live a life that is filled with joy, love, and peace. A life that
you may have only dreamed of. Fasting can help make that life
a reality.
– Dr. Mindy Pelz
Look for Dr. Mindy’s Fast Like a Girl Journal coming spring of 2024.
12
Day 1
What is my intention for this fast?
How would life be different for me if I achieved my fasting goals?
How does my self-talk change when I am fasting?
How would your life be different if you forgave yourself and loved your body?
Where do you need to be more empathetic with yourself and others?
13
14
Day 2
Do I feel more connected to myself when I fast?
What thoughts keep coming up while I fast? Make a list.
How is pain (or lack of pain) showing up in my body when I fast?
Reflect on the messages I was taught about food while growing up. What is coming to the surface?
Do I feel like I have a good relationship with food now? If not, what do I want to change?
15
16
Day 3
When I hit my fasting goals, I feel… (make a list)
When I leave my fasted state, pay attention to and write down what emerges.
What am I most grateful for when fasting?
How do I use food to make myself feel better and change my emotional state?
How do I want to be more mindful about what and how I eat?
17
18
5 Recipes to Break
Your Fast
The 3-Day Water Fast - 5 Recipes to Break Your Fast
AVOCADO BLUEBERRY SMOOTHIE (V)

Makes 4 servings (12 ounces per serving)
Ingredients
4 cups unsweetened almond milk
2 avocados, pitted and scooped out of skin
4 cups baby spinach
2 cups frozen blueberries
1 cup frozen banana
1/4 cup flaxseed
Instructions
Combine all the ingredients in a large blender. Blend until totally
smooth and then serve.
Tips and tricks:
If your blender is too small to accommodate all 4 servings, simply

make the smoothies in 2 batches.
Nutritional Information
Per serving
Total Fat 32g
Net Carbohydrate 20g
Protein 9g
20
CHOCOLATEY CHIA FAT BOMBS (V)

Makes 4 servings (2 fat bombs per serving)
Ingredients
2/3 cup almonds
1/4 cup almond butter
1 tablespoon coconut oil
1 pitted date
1 teaspoon pure vanilla extract
1/4 cup unsweetened shredded coconut
2 tablespoons pumpkin seeds
2 tablespoons chia seeds
1 tablespoon cocoa powder
2 teaspoons cacao nibs
1/2 teaspoon sea salt
Instructions
Combine all the ingredients in a food processor. Pulse until all the
nuts and seeds have mostly broken down and the ingredients begin
to come together. Then leave the processor on until the mixture
becomes almost smooth, releasing the natural oils and sticking
together easily.
Form 8 balls with the fat bomb mixture. Transfer the fat bombs to
the refrigerator to firm up for at least 30 minutes before eating.
Store in an airtight container or ziplock bag in the refrigerator (or

freezer for more long-term preservation).
Per serving
Total Fat 29g
Net Carbohydrate 7g
Protein 8.1g
21
BURGER PATTY WITH GUACAMOLE

Makes 4 servings (1 burger per serving)
Ingredients
Burgers
1 pound ground beef

2 tablespoons avocado oil, divided
1 tablespoon coconut aminos
1 egg, lightly beaten
1/4 cup almond meal
1 small onion, finely chopped
3 garlic cloves, grated
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
Guacamole
1/2 small red onion, roughly chopped

1 small jalapeño, seeded and roughly chopped
1 medium heirloom or vine-ripened tomato, roughly chopped
1/2 cup cilantro
2 avocados, pitted and scooped out of skins
1 lime, cut into wedges
Sea salt
Instructions
Combine all the ingredients for the burgers in a large bowl (just
reserve 1 of the tablespoons of oil).
Using clean hands, combine all the ingredients for the burgers thor-
oughly, then set aside for the flavors to meld while you prepare the
guacamole.
Place the onion, jalapeño, tomato, and cilantro in a food processor

and pulse until the mixture is roughly diced. Transfer the mixture
to a large bowl with the avocado.
22
Mash the avocado and onion mixture using a fork until it reaches your
preferred consistency—chunky, smooth, or somewhere in between.
Stir in the juice from a couple of lime wedges, season with salt to
taste, then set aside and cook the burgers.
Heat the reserved tablespoon of oil in a large cast-iron skillet over

medium-high heat. While the cast iron heats, form 4 patties. Once
the oil begins to shimmer, place the burgers in the skillet. Cook for
4 to 5 minutes per side, or until cooked to your preferred doneness.
Serve the burgers with a generous scoop of guacamole on top and a

wedge of lime.
Per serving
Total Fat 26g
Net Carbohydrate 7g
Protein 39g
23
SPICED COCONUT CURRY HUMMUS (V)

Makes 31/2 cups (28 servings, 2 tablespoons per serving)
Ingredients
6 cups chickpeas, drained
2 garlic cloves
2 tablespoons coconut manna
2 tablespoons tahini
1/4 cup lime juice
4 tablespoons water
1 teaspoon garlic powder
8 teaspoons yellow curry powder
1/2 teaspoon ground turmeric
4 teaspoons honey
1/3 cup olive oil
Sea salt and pepper to taste
2 tablespoons shredded coconut, unsweetened
1/2 cup jalapeño, finely diced
Instructions
Combine everything except the shredded coconut and jalapeño in

a powerful blender. If the mixture is too thick, add more water and/
or olive oil.
Once the desired consistency is achieved, spoon in the shredded

coconut and diced jalapeño.
Tips and tricks:
This hummus is sweet and spicy, with a big kick. It serves well as a dip
with seeded crackers and raw vegetables such as jicama, bell pepper,
and carrots.
Per serving
Total Fat 3g
Net Carbohydrate 3g
Protein 1g
24
BASIC BEEF BONE BROTH

Makes 6 to 8 cups (approximately 1 cup per serving)
Ingredients
2 pounds grass-fed beef bones

2 tubers of organic turmeric, cut into large pieces
3 organic garlic cloves, peeled
1 medium onion, cut into large cubes
2 tablespoons apple cider vinegar
Instructions
Wash the bones and place them in the bottom of a slow cooker.
Add the turmeric pieces, whole garlic cloves, and onions to the bones.
Add enough water to fill to the top of the slow cooker, then add in
the apple cider vinegar.
Set on medium heat for the first hour. Periodically watch for any
foam that might appear at the beginning of cooking. Scrape this
foam off as you see it form.
After 1 hour, turn down the heat to low and let the broth cook for
48 hours before you drink it.
Tips and tricks:
The quality of the bones is one of the most important aspects of this
wonderful broth. If you use chicken, making this broth takes bones
from 2 to 3 chickens. Chicken feet are also great to use, as they
create a more healing, gelatinous soup.
Per serving
Total Fat 14g
Net Carbohydrate 0g
Protein 18g
25

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Deluxe Companion

Part 2: 3-Day Water Fast Journal

Part 3: 5 Recipes to Break Your Fast

Guidelines: Supplements, coffee, and tea are okay during the

Four-Step Process to Break a Fast:

Taking about 30-60 minutes in between each step.

DOWNLOAD THE CARB

Resources Dr. Mindy Recommends for

MIN Body Bio LMNT

20% OFF WITH LINK

10% OFF WITH CODE: PELZ

Echo Go Andreas Seed Oil PaleoValley Beef Sticks

READ: GOOD FAT VERSUS BAD FAT

WATCH: WHAT MINERALS DEPLETE WHEN

WATCH: 9 SCIENCE-BASED STRATEGIES TO

WATCH: WHAT BREAKS A FAST Q&A

LISTEN: FASTING HACKS YOU NEED TO KNOW

WATCH: WHAT FOODS

bread sports drinks

READ: GOOD FATS

Measuring Ketones &

Dr. Mindy uses a Keto Mojo (USA, Europe) to

Alternatively, if you'd like to dial in your blood

Listen to her Resetter Podcast episode with

WATCH VIDEO HERE

If your blood sugar drops below 50 mg/dL

Important: You should be measuring ketones and blood

How to Break a Fast

2 Replenishes the gut with

Fasting offers a profound journey into yourself. If you are willing,

How would life be different for me if I achieved my fasting goals?

How does my self-talk change when I am fasting?

Where do you need to be more empathetic with yourself and others?

What thoughts keep coming up while I fast? Make a list.

How is pain (or lack of pain) showing up in my body when I fast?

What am I most grateful for when fasting?

How do I want to be more mindful about what and how I eat?

AVOCADO BLUEBERRY SMOOTHIE (V)

Tips and tricks:

If your blender is too small to accommodate all 4 servings, simply

CHOCOLATEY CHIA FAT BOMBS (V)

Store in an airtight container or ziplock bag in the refrigerator (or

BURGER PATTY WITH GUACAMOLE

1 pound ground beef

1/2 small red onion, roughly chopped

Place the onion, jalapeño, tomato, and cilantro in a food processor

Heat the reserved tablespoon of oil in a large cast-iron skillet over

Serve the burgers with a generous scoop of guacamole on top and a

SPICED COCONUT CURRY HUMMUS (V)

Combine everything except the shredded coconut and jalapeño in

Once the desired consistency is achieved, spoon in the shredded

Tips and tricks:

BASIC BEEF BONE BROTH

2 pounds grass-fed beef bones

Tips and tricks:

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