Physical Fitness

Goal: Support fat loss, metabolic health, and cellular regeneration through evidence-based intermittent fasting strategies. This guide is designed to be flexible and sustainable, helping you preserve lean muscle, improve energy, and promote long-term well-being.

• 0–6 Hours: Blood sugar and insulin begin to fall; body begins shifting toward fat metabolism.
   
• 6–12 Hours: Glycogen stores are used for energy; slight increase in fat burning.
   
• 12–24 Hours: Ketosis begins — body starts breaking down fat into ketones for fuel.
   
• 24–36 Hours: Growth hormone increases; body prioritizes muscle preservation.
   
• 36–48 Hours: Autophagy begins (cellular cleanup and repair process).
   
• 48–72 Hours: Inflammation reduces, insulin sensitivity improves, immune regeneration begins.
   

Ectomorph (Lean, fast metabolism):

• Fast 12–14 hours; avoid extended fasting more than 16 hours regularly 
• Include resistance training and moderate carbs on workout days
   

Mesomorph (Athletic build):

• Fast 14–16 hours for fat loss and hormone balance 
• Prioritize protein at feeding times to maintain muscle
   

Endomorph (Easily gains weight):

• Fast 16–18 hours; use low-carb intake and longer fasts to support insulin sensitivity 
• Walking, strength training, and zone 2 cardio are ideal
   

Key Principle: Variability is your friend. Alternate fasting lengths and intensities to avoid metabolic adaptation.
 

• Begin with 12:12 or 14:10 fasting (12–14 hour fasts) 
• Eat whole foods: focus on protein, healthy fats, and fiber-rich carbs 
• Exercise: Light activity (walking, yoga, bodyweight) 
• Hydration: 3L/day of water minimum 
• Sleep: 7–9 hrs 
• Breathwork: 5 minutes of slow breathing to downshift the nervous system
   

• Shift to 16:8 fasting window (e.g., 8am–12pm fast, 12–8pm eating) 
• First meal: high-protein + healthy fat (e.g., eggs + avocado) 
• Introduce strength training 2x/week 
• Optional: One 18-hour fast (skip breakfast + delay lunch) 
• Avoid sugar, refined grains, and snacking between meals
   

• Maintain 16:8 fasting most days 
• Add one 20–24 hour fast (e.g., dinner-to-dinner) 
• Break fast with bone broth + light protein (then whole meal) 
• Increase intensity: 3 workouts/week (strength + HIIT) 
• Track energy, hunger, sleep
   

• Mix 14:10, 16:8, and 18:6 based on energy and goals 
• Optional 36-hour fast (if adapted and medically safe) 
• Incorporate walking, yoga, breathwork on long fast days 
• Reflect on progress: fat loss, energy, sleep, cravings
   

Allowed During Fast:

• Water (plain, mineral, or with lemon) 
• Black coffee 
• Green tea or herbal teas (no sweeteners) 
• Electrolytes (sodium, potassium, magnesium — no sugar)
   

Avoid During Fast:

• Any calories (protein, fat, carbs) 
• Sweeteners (even zero-calorie ones like stevia or sucralose) 
• Supplements with calories (fish oil, MCTs, BCAAs, etc.)
   

Supplements Allowed (No Calories):

• Magnesium, zinc, electrolytes 
• Adaptogens (ashwagandha, rhodiola in capsule form) 
• Herbal capsules (e.g., turmeric, ginger)
   

• Light cardio and walking: ideal during fasted state 
• Strength training: safe during fast but eat protein after 
• HIIT: best during fed window or after light meal 
• Stretching, mobility, and yoga: excellent fasted recovery options
   

Note: It’s completely okay to work out during a fast. Just listen to your body and avoid pushing too hard if energy is low.
 

• Intermittent fasting is a powerful metabolic reset tool 
• Start gradually and adjust based on your energy, body type, and schedule 
• Consistency > intensity 
• Use fasting to build awareness around hunger, patterns, and true nourishment 
• Always prioritize hydration, sleep, and nutrient density
   

Let fasting be a tool, not a punishment. Done right, it unlocks energy, clarity, and deeper self-discipline.

Why they matter:

• Fuel mitochondrial health 
• Balance hormones 
• Support brain & nervous system 
• Reduce inflammation
   

Best Sources:

• 🥑 Avocados 
• 🫒 Extra virgin olive oil 
• 🥥 Coconut oil (MCTs) 
• 🐟 Fatty fish (salmon, mackerel, sardines) 
• 🥜 Nuts & seeds (walnuts, chia, flax, pumpkin seeds) 
• 🧈 Grass-fed butter or ghee
   

Why they matter:

• Preserve lean muscle 
• Aid tissue repair 
• Support immune function 
• Boost metabolism (higher thermic effect)
   

Best Sources:

• 🐓 Organic chicken or turkey 
• 🐟 Wild-caught fish (esp. omega-3-rich) 
• 🥚 Pasture-raised eggs 
• 🐄 Grass-fed beef or bison 
• 🧀 Greek yogurt / cottage cheese (unsweetened) 
• 🥬 Plant-based: tempeh, lentils, hemp seeds, spirulina 
• 🥤 Collagen powder (type I & III — for joints, skin, gut)
   

Why they matter:

• Regulate nerve impulses and hydration 
• Prevent fatigue and muscle cramping 
• Crucial during fasting, sauna, and exercise
   

How to get them naturally:

• 🧂 Sea salt / Celtic salt (sodium) 
• 🍌 Avocados, bananas, sweet potatoes (potassium) 
• 🥬 Leafy greens, pumpkin seeds (magnesium) 
• 🥥 Coconut water (natural blend, watch sugars) 
• 💊 Supplement: LMNT, Re-Lyte, or magnesium glycinate/zinc
   

Why they matter:

• Provide sustained energy 
• Feed beneficial gut bacteria 
• Support hormones and thyroid health (esp. for active individuals)
   

Best Sources:

• 🥔 Sweet potatoes / yams 
• 🍚 Quinoa, wild rice, buckwheat 
• 🥦 Non-starchy vegetables (broccoli, kale, zucchini, asparagus) 
• 🫘 Legumes (lentils, chickpeas, black beans — soak/sprout first) 
• 🍓 Low-sugar fruits (berries, apples, citrus)
   

• 🧄 Garlic & onions – antimicrobial, gut-supportive 
• 🍋 Lemon & apple cider vinegar – digestive aid, alkalizing 
• 🌱 Herbs: cilantro, parsley, turmeric, ginger – anti-inflammatory & detoxifying 
• 🌾 Fermented foods: sauerkraut, kimchi, kefir, miso – probiotic-rich 
• 🍵 Green tea, matcha, rooibos – antioxidants and metabolic boosters 
• 🍫 Dark chocolate (85%+) – polyphenols & mood support (in moderation)
   

• 🧬 Eat whole, minimally processed foods 
• 🥦 Color = nutrients → aim for 5+ colors daily 
• 🥣 Combine protein + fat + fiber to balance blood sugar 
• 🚰 Stay hydrated & maintain electrolyte balance — especially during fasting or heavy training
   
• ⏳ Use intermittent fasting or time-restricted eating to enhance metabolic flexibility
   

1-Month Detoxification Protocol

Goal: Support the body’s natural detoxification systems through nutrition, hydration, exercise, sleep, and lifestyle practices. Ideal for reducing toxic load and improving energy, digestion, and clarity.

Week 1: Preparation & Elimination of Toxins

Focus: Removing common toxins and building foundational habits

• Eliminate processed foods, sugars, artificial additives, alcohol, and caffeine 
• Emphasize whole foods: fruits, vegetables, legumes, nuts, seeds, and whole grains 
• Increase cruciferous vegetables (broccoli, kale, cauliflower) for liver support 
• Add fiber-rich foods (chia seeds, leafy greens, flaxseeds) to support elimination 
• Hydrate with 3 liters (100 oz) of water per day 
• Daily movement: 30 minutes walking or light yoga 
• Sleep: 7 to 9 hours per night with consistent bedtime 
• Begin breathwork: 5 minutes of deep, slow diaphragmatic breathing 
• Optional: Try 12:12 or 14:10 intermittent fasting for digestive reset
   

Week 2: Liver Support & Gut Health

Focus: Strengthening detox organs and digestive health

• Continue eating whole foods and add antioxidant-rich options (berries, citrus, garlic) 
• Include probiotic foods (kefir, sauerkraut, yogurt, kimchi) 
• Add herbal teas: dandelion root, green tea, milk thistle 
• Increase hydration to 3.5 liters per day 
• Introduce HIIT workouts 2 to 3 times a week (short bursts of high effort) 
• Sleep: Stick to consistent schedule and track sleep quality 
• Increase breathwork to 10 minutes per day (try box or alternate nostril breathing) 
• Add journaling for stress relief and emotional detox
   

Week 3: Mobilize & Eliminate Toxins

Focus: Sweating, movement, and digestive support

• Continue anti-inflammatory, fiber-rich diet 
• Add chlorella or spirulina (natural binders for heavy metals and toxins) 
• Drink a green detox smoothie daily (e.g., spinach, lemon, ginger, chia seeds) 
• Include collagen-rich foods: bone broth, egg whites, fish 
• Add 2–3 sauna or steam sessions per week to promote sweating 
• Add strength training and cardio (3–5 days per week total) 
• Practice yoga or stretching on rest days 
• Use guided relaxation before sleep 
• Try coherent breathing (5.5 breaths per minute for 10–15 minutes)
   

Week 4: Integration & Long-Term Habits

Focus: Sustain detoxification and assess progress

• Maintain a clean, balanced diet with fiber, antioxidants, and hydration 
• Continue using herbs and probiotics for liver and gut support 
• Optional: Try a 24-hour fast or gentle cleanse 
• Maintain a regular exercise routine with strength, cardio, and mobility 
• Sleep: Prioritize deep sleep through good sleep hygiene 
• Continue breathwork and emotional clearing practices (e.g., meditation or expressive journaling) 
• Evaluate results: Look at energy, sleep, digestion, and mental clarity 
• Optional: Review HRV, resting heart rate, or labs if available
   

Key Takeaways

• Your body detoxifies naturally — this protocol helps it work more efficiently 
• Food, movement, breath, and sleep are your most powerful detox tools 
• The goal is not perfection, but consistent support over time
   

1-Month Visceral Fat Reduction Protocol

Goal: Reduce harmful visceral fat stored around the abdominal organs through targeted nutrition, exercise, sleep, and lifestyle interventions.

Week 1: Foundational Changes & Preparation

Focus: Dietary changes, light exercise, and improved sleep

• Nutrition:
   
  • Remove refined sugars, processed foods, sodas, snacks, and alcohol. 
  • Increase high-fiber foods: vegetables, fruits, legumes, and whole grains. 
  • Add healthy fats: avocado, olive oil, nuts, fatty fish. 
  • Ensure protein intake is adequate (aim for 1.2–1.6 grams per kg of body weight). 
  • Optional: Start intermittent fasting (16:8 or 14:10).
     
• Exercise:
   
  • Daily brisk walking (30 minutes).
  • Light strength training twice per week (focus on core and large muscle groups).
     
• Sleep:
   
  • Get 7–9 hours of sleep per night. 
  • Maintain consistent sleep and wake times.
     
• Stress Reduction:
   
  • Begin 5 minutes of daily deep breathing or meditation. 
  • Track HRV (Heart Rate Variability) using a fitness tracker if available.
     

Week 2: Increased Intensity & Caloric Deficit

Focus: Enhanced exercise, reduced calories, and improved metabolism

• Nutrition:
   
  • Reduce caloric intake by 10–20% below maintenance. 
  • Continue high protein intake to preserve muscle mass. 
  • Emphasize cruciferous vegetables (broccoli, cauliflower, kale).
     
• Exercise:
   
  • Add High-Intensity Interval Training (HIIT) 2–3 times per week (20-minute sessions). 
  • Continue strength training 3 days per week (progressively increase intensity). 
  • Keep daily brisk walks for low-impact activity.
     
• Sleep & Recovery:
   
  • Prioritize high-quality sleep. 
  • Use guided relaxation or breathwork before sleep.
     
• Stress Reduction:
   
  • Increase mindfulness practices to 10 minutes per day (e.g., box breathing). 
  • Monitor HRV to ensure adequate recovery.
     

Week 3: Optimized Fat-Burning Protocol

Focus: Maximizing metabolism, fat loss, and recovery

• Nutrition:
   
  • Maintain intermittent fasting if effective. 
  • Consume at least 30 grams of protein per meal. 
  • Increase polyphenol-rich foods (berries, green tea, dark chocolate).
     
• Exercise:
   
  • Perform HIIT workouts 3 times per week. 
  • Continue core-focused strength training (e.g., planks, crunches, leg raises). 
  • Add moderate-intensity cardio (jogging, swimming) 2 times per week.
     
• Sleep & Recovery:
   
  • Ensure consistent sleep quality. 
  • Use relaxation techniques like yoga nidra or progressive muscle relaxation.
     
• Stress Reduction:
   
  • Continue 10–15 minutes of coherent breathing or guided meditation daily. 
  • Review HRV data for signs of progress.
     

Week 4: Refinement & Long-Term Strategy

Focus: Sustaining habits and measuring progress

• Nutrition:
   
  • Continue balanced diet focusing on protein, healthy fats, and complex carbs. 
  • Maintain fasting protocol if beneficial.
     
• Exercise:
   
  • Regular training schedule (5–6 days per week) combining HIIT, cardio, and strength training. 
  • Include active recovery (e.g., yoga, stretching) on rest days.
     
• Sleep & Recovery:
   
  • Monitor HRV and other fitness tracker metrics to evaluate progress. 
  • Continue optimizing sleep quality and consistency.
     
• Review & Adjust:
   
  • Measure visceral fat levels (waist circumference, body composition analysis). 
  • Adjust the protocol as needed based on progress.
     

Key Takeaways

• This protocol targets visceral fat by combining diet, exercise, and recovery. 
• Long-term adherence to these habits will yield the best results. 
• Fitness tracker data (HRV, sleep, activity) can provide useful feedback for fine-tuning the plan.

We will be adding more thrive guides based on client requests.  Please feel free to reach out to us.