COMPANION GUIDE

16:8
Fasting
#FastTrainingWeek

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Welcome!
Welcome to Fast Training Week, so glad
you're here. Each month I lead a week-long,
themed fasting experience.

My intention for creating Fast Training Week

is to bring the Resetter community together
to practice fasting, learn new styles of fasting
and to push our fasting growth edges.

The most important thing I want you to

remember is, there is NO such thing as a
failed fast. Every fasting experience makes
you stronger, healthier, and better adapted.
So please hang in there.

Happy fasting,
Dr. Mindy and Team
 Our Fast Training
Week is brought
to you by
Restore Hope Oils

Supporting adrenal health ensures a smoother hormonal balance, which is

vital for energy levels, mood stability, and overall metabolic function during
intermittent fasting.

This is where the natural power of essential oils comes into play. Essential
oils are more than aromatic wonders; they are nature’s allies in fostering
balance and resilience.

Resetter Podcast: Overcoming

Chronic Conditions With The Power
of Essential Oils – With Gavin
Poulton
Adrenal Duo (I Am Whole and I
Am Enough Rose Edition)

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 16:8 Fasting for
Metabolic Flexibility
Fasting Window: 16 hours

Guidelines:
Reduce your eating window to 8 hours
Wait 1 hour after waking up to eat
Stop eating 2 hours before sleep
Break your fast with protein as 90% of your meal
No refined carbs, sugars, bad oils, or chemical ingredients

Daily macros:
50-75 grams of protein
50 net carbs
60% of all food from good fat
(see suggestions in this guide)
Download the Carb
Add 1 cup of fermented foods
Manager App
Benefits:
Increases human growth hormone
Reduces inflammation
Taps into the fat-burning system
Increases healing ketones
Improves energy and focus
Lowers risk of diabetes and heart disease

PS: Make the best choices you can, based on your goals. These macro suggestions above are what we
believe will help you achieve success . The hard work is finding YOUR unique strategy from our teachings.

Note: If at any time you have questions or concerns on whether to break your fast, we
advise you break it. Please also make sure you have spoken to your primary care physician
before doing any fasting.

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Examples of
good fats:
AVOCADO
BONE BROTH
OLIVES
ANDREAS SEED OIL
(USE CODE PELZ FOR DISCOUNT)

GRASS-FED BUTTER
NUT BUTTER
GHEE
MCT OIL

WATCH: WHAT FOODS

BREAK YOUR FAST

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 Learn More:
start here
READ: WILL INTERMITTENT FASTING SLOW
YOUR METABOLISM?

LISTEN: INTERMITTENT FASTING FOR

WOMEN - WITH CYNTHIA THURLOW

READ: METABOLIC FLEXIBILITY - 7

STEPS FOR FASTER METABOLISM AND
MORE ENERGY

LISTEN: MELATONIN'S MAGIC ON YOUR

HORMONES - WITH JOHN LIEURANCE

LISTEN: THE SCIENCE AND ART OF INTUITIVE

FASTING – WITH DR. WILL COLE

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 Favorite
Favorite
"Bad" Oils
#fasttrainingweek
#fasttrainingweek
#Fasttrainingweek
Resources
Resources

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 Favorite
#fasttrainingweek
Resources

LMNT FASTONIC
REDMOND'S
ELECTROLYTES
SEA SALT
& MINERALS

ION BIOME BODY-BIO

GUT HEALTH ELECTROLYTE
ANDREAS SEED
OIL HEALTHY FATS

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Measuring
ketones &
blood sugar
WATCH VIDEO HERE

I use 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, I recommend
using a Continuous Glucose Monitor
(CGM), which tracks in real time your
glucose levels throughout the day.

Listen to my Resetter Podcast episode

with Kara Collier on Blood Sugar
Warning
Signs
WHEN SHOULD YOU
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 3x per day (8AM/12PM/8PM)
while doing a longer fast. I
recommend using the Keto Mojo
(USA, Europe).
Fasting Benefits
Timeline
INTERMITTENT FASTING
13-15 HOURS
human growth hormones (HGH)
reduced inflammation
AUTOPHAGY FASTING
fat burning begins
17 HOURS increased ketones
cellular detoxification improved energy and focus
cellular repair
improved immune function GUT RESET FAST
cancer prevention 24 HOURS
intestinal stem cell regeneration
FAT BURNER FAST GABA production
36 HOURS brain healing
autoimmune healing
reduced glucose stores
reduced insulin stores
increased fat burning DOPAMINE RESET FAST
detoxification
anti-aging
48 HOURS
reset dopamine receptors
reduced anxiety and depression
IMMUNITY FAST
anti-aging antioxidant production
72 HOURS HGH increases by 500%
peak autophagy
immune stem cells
musculoskeletal stem cells
chronic conditions
accelerated healing

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 NEED MORE HELP?

Next Steps
JOIN THE RESET ACADEMY

Do you want to build a permanent fasting and

fat-burning lifestyle? Join us in my Reset
Academy.

Membership perks
Access to each guided Fat-Burner Reset throughout the year
with a fat-burning track, a muscle building track, and a
mood/mindset track!
Access to special challenges designed by Dr. Mindy to keep
building your fasting muscle
Access to all of our self-guided Reset Academy courses, curated
by Dr. Mindy to meet your very specific health goals
LIVE group teaching calls and FTW Q/A's each month
LIVE educational webinars with our special guests
LIVE HIIT workouts and Coffee Chats with Dr. Mindy and her
team
Extensive Recipe library with delicious recipes tailored to each
eating style (carnivore, ketobiotic, autophagy… and more)
Comprehensive Reset Toolbox with over 40 downloadable
resources
Thriving global community of Resetters just as dedicated to
health as you are
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 Follow Me
and Learn More about Fasting
Dr. Mindy

The Resetter Podcast

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