SWAP
(FOR NOW)
Pasta, rice, potato should all be substituted
for steamed vegetables. Asparagus or it
can be a bed of greens like arugula or
spinach are strongly preferred
Avoid veggies like carrots, corn, bell
peppers, peas, and tomatoes as they tend
to have a higher sugar content
Pass on the bread basket, always
Swap salad dressings for olive oil and
vinegar
Swap out fruits or dried fruits in salads for
avocado, or bacon
No artifical sweetners such as aspartame
or sucralose
DAILY JAVA
My strong recommendation is to make your
own bulletproof coffee at home, but if this is
not available to you, an americano with
unsweetened almond or coconut milk from
your local barista will do nicely. Ask the coffee
shop to make sure it is unsweetened (and no
added chemicals you cannot pronounce)
If you are a super keener, keep some MCT or
coconut oil at your desk and add it to your
drink
There are more and more butter coffee
options available in forward thinking cafes
now, too
ITALIAN: Is usually super easy - Italian restos usually
have chicken and veal options. Swap all dressings
with olive and plan vinegar. Watch for gravies as
THEY usually have flour in them. Antipasto options
like olives, pickles, are excellent as well.
STEAKHOUSES: Also very easy- choices like fatty
steak (like mignon or rib eye), asparagus, steamed
spinach on the side. Confirm the bearnaise sauce
has no flour or sugar.
NO ALCOHOL
GENERAL RULES OF
RESTAURANT EATING
NO DAIRY
(FOR NOW)
People always get a little mad at me here,
but we will be taking a short break from
cheese, yoghurt, milk (for now, I promise).
Most forms of dairy are inflammatory and
cause a lot of mucous as a byproduct of
digesting them. So we will be giving your
digestive tract a likely much needed break
from dairy to allow your gut to heal
This includes whey protein powders, too
PROTEIN CHOICES
Steaks: Choose filet mignon, New York
striploin, or Rib-eye. These are the fattiest
kind of steaks. More generally, wild meats
(boar, buffalo, elk, venison) are good
choices, too
Poultry: chicken liver, duck, and darker
meat choices like chicken thighs
Fish/Shellfish: Anchovies, Salmon,
sardines, halibut, herring, mackerel,
oysters,scallops, snails are all awesome
choices (esp when paired with butter!)
Pork: bacon is always a yes, and fattier
cuts like short ribs
RESTAURANTS BY TYPE
BREAKFAST: Eggs, bacon, avocado. Now
wasn’t that easy?
BURGER JOINTS / WING JOINTS: Make sure
the burgers are in fact, made with all meat,
and no fillers like oats or wheat germ). Swap
bread for a lettuce wrap. Wings are often
marinated in sugar, and breaded in flour -
generally to be avoided.
Yes. No alcohol for now. I understand
there are many drinks with 0 grams of
carbohydrates such as vodka, but we are
going to avoid this for now. You can do
anything for 7 days, right? Pinky promise
we will reintroduce them later on
ALWAYS PAIR
WITH A FAT
Olive oil in your dressing, extra avocado
in your salads, veggies with butter. You
get the picture
FOR TRAVELLERS
Bring powdered bulletproof coffee
packets with you.
Bring non perishable items like:
- Macadamia nuts
- Canned sardines
- 90% or 100% dark chocolate
- Seaweed snacks
Bring other travel friendly snacks like:
- Celery sticks, cucumber slices,
asparagus, avocado, sliced mushrooms
- Fat bombs
- Portions of coconut oil
AMERICAN: Fatty meat options (discussed above)
are great. Sub out the dried fruits in salads, and
dressing is olive oil and vinegar (not balsamic as
they often add sugar, just plain old vinegar)
SUSHI: Pretty much anything without rice.
Sashimi errthing.
MEXICAN: Most dishes without tortillas, rice, or
beans. Go big on the guacamole or go home.
Sub the nachos that usually accompany it with
vegetables
 9. Gently break
f a s tin g ch e c kl is t your fast
with Dr.Stephanie Estima With a light snack 30 minutes before eating.
My favourite go tos are a handful of nuts,
sauerkraut, or seaweed.

1. Know your why ? 5. Give yourself 10. Don’t binge

binge

Starting your fast by outlining some of your goals. Is it
to feel better? Have more energy? Reduce brain fog?
Lose weight? Do something to allow you to heal?
Define why you are doing this, and why you are worth
investing your time into.
time to adapt
The first attempts at fasting will be challenging and difficult.
This is NORMAL and to be expected. Your body needs
time to adapt to using fat as fuel.
When you first break your fast. As tempting as this may
be to eat a huge meal, try to resist this urge. Just pretend
like it never happened. Pretend like you have been
eating the whole time - which is technically correct -
you’re body has been feasting on excess stored fat on
your body the whole time

2. Have a tall 6. Water up 11. Eat mindfully

glass of warm water You will need to consume extra water during your fasting
hours. Have a cup of water beside your desk and keep it
full! Aim to drink at least 4L per day daily.
Most of us inhale our food, barely even chewing it!
Try to chew your food on both sides of your mouth -
this will help you pre digest your food, reducing gas
When you first wake up. I love to add in a squeeze of and bloating, and help your body absorb the most
lemon, or lime. nutrients it can.

3. Wait for the 7.Stay busy 12. Check in

mon-
fri

longest possible time The easiest days to fast is during the workweek when
you have a set schedule. Most people eat out of
boredom. Skip breakfast one day and, as you can stretch
with yourself
Before consuming your first meal. Aim to increase your 1st meal into the afternoon, try skipping breakfast Eat slowly, and stop eating when you are full.
this by 15 minutes each day. and lunch for a 24 hour fast. Then you can enjoy dinner Become more connected with how you feel
with your family or friends in the evening. during and after eating.

4. Slowly aim to 8.Don’t tell anyone 13.Most importantly

8
HRS

Reduce your eating window to 8 hours.

what you’re doing – make it fit your
Myths around fasting are outrageous and they are
everywhere. Friends, and well meaning family will
try to sabotage your efforts.
lifestyle and not the other way around!