Fast Like a Girl

POWER PHASE 2-ketobiotic food
Day 16: gut-reset fast (24 hours)

Days 17–19: autophagy fasting (17 hours)

NURTURE PHASE-hormone feasting foods
Days 20–30: intermittent fasting (13 hours)

POWER PHASE 1-ketobiotic food
Days 1–5: intermittent fasting (15 hours)

Day 6: gut-reset fast (24 hours)

Days 7–10: autophagy fasting (17 hours)

HOW TO USE THE FASTING CYCLE

Breaking Longer Fasts

PREBIOTIC FOODS
Chicory root
Dandelion root
Konjac root
Burdock root
Onions
Jerusalem artichoke
Garlic
Leeks
Asparagus
Red kidney beans

PROBIOTIC-RICH FERMENTED FOODS
Sauerkraut
Kimchi
Pickles
Yogurt
Kefir dairy
Kefir water
Kombucha

MUSCLE-BUILDING FOODS
LEUCINE-, ISOLEUCINE-, AND VALINE-RICH FOODS
Chicken
Beef
Pork
Fish
Milk
Cheese
Eggs
Pumpkin seeds
Navy beans
Tofu

FOODS THAT SUPPORT PROGESTERONE

FOODS THAT SUPPORT ESTROGEN

Once your period starts and your body ramps up your estrogen levels, leaning in to a low-carbohydrate diet through your ovulation can give estrogen a chance to shine