Individuals practicing intermittent or extended fasting who need a structured, safe approach to breaking their fasts to optimize metabolic health and avoid digestive distress.
Estimated Daily Calories
1800 kcal
Protein Target
"Prioritize easily digestible proteins like bone broth or cooked white fish for your first meal, and wait at least 60 minutes before engaging in any moderate-intensity exercise to allow blood flow to stabilize in the digestive tract."
Start with a small portion of easily digestible, nutrient-dense food such as bone broth, fermented vegetables, or steamed greens to prime your digestive system.
It is recommended to wait 1-2 hours after your first meal before training to avoid digestive discomfort and allow your body to focus on nutrient absorption.
Focus on electrolyte-rich fluids like water with a pinch of sea salt or magnesium to replenish minerals lost during the fasting window.
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