my current eating/fasting schedule

Hi {NAME}, Thought I would share a bit of my new(er) fasting regimen as a lot of people have been asking. I’m still practicing intermittent fasting, but its down to 2-3 days per week and I have a couple new rules that I follow since I am at my goal weight. Funny thing is, I have gotten leaner by doing this. I will share my "rules" first, and then share more of my daily routine: New Rules: 1) Makeup for calories on non-fasting days. In other words. If I trim about 1,000kcals on my fasting day, I eat an extra 1k cals on my next NON fasting day. However, I do NOT take exercise energy deficit into account on those extra calorie days. For example: Fasting Day: 2,500cals consumed NON Fasting Day: 3,500 cals consumed but burned 700 exercising. So I don’t entirely compensate for my calories from the day prior, but I do capitalize on more energy-flux, which is moving more and eating more. 2) I’m now okay with back to back fasting days IF MY activity is lower. But I also have a rule of no more than TWO back to back fasting days. I am finding that sometimes I feel better on the second fasting day than I do the first. Note- I am not referring to 48 hour fasts, I am talking about 2x intermittent (18 hour-ish) fasting days back to back 3) Okay with eating 70-100g protein upon breaking my fast. Enzymatically, I may be lacking some digestive enzymes, BUT the recent literature is pretty clear that we can handle higher amounts of protein in one sitting as long as they’re slower digesting. So I now blend my proteins with maybe 25g of whey to get something fast, but also have lean 96% beef or ground chicken upon breaking my fast. This ensures I am getting enough protein on a fasting day so my recovery stays nice and high. Here’s a look at my daily fasting routine: 5:30am (usually): Wake up, 1L of water with lemon 6:15am: Green Tea and Mix LMNT Electrolytes (sometimes double packets if I am going to be running or sweating more) LMNT is still my 100% go-to for fasting and exercise, We NEED that extra sodium bolus and honestly, it’s the only one that still curbs my appetite. This link gets you a free sample pack with any purchase: [( I recommend the grapefruit salt and the citrus salt flavors for morning time. 7:00am: workout, sip on electrolytes 8:15/8:30: Possible yerba mate tea if I need more boost 11:00am: ½ packet of LMNT electrolytes 12:00pm: If hungry, I may have a zevia non-caffeinated black tea with lemon 2:00pm: Break the fast - 25-35g whey protein in WATER alongside ground beef or chicken with salt, pepper, and rosemary or thyme/sage (potential fat burning effect that I have talked about in vids) - goal is to get to 80 total grams protein here 2:15: After some digestion, I will take 1,000mg Vitamin C. I used to not be a fan of doing this after a fast, but I am trying hard to keep my recovery scores very high and this seems to stop the stress response after fasting. 4:00pm: 10oz Sweet Potato with 1-2 tbsp honey and cinnamon on it + Greek or Bulgarian Yogurt to get me to about 35g protein 6:30pm: Dinner - Usually another 40g protein along with at least 1 cup of veggies, nutritional yeast, and generally speaking on a fasting day will get another 30g of carbs in to help lower cortisol a bit to get me to sleep. 7:30pm: Ideally lower temperature sauna to help sleep. On fasting days I will not stress with a high heat sauna, rather sit at the bottom of the sauna where it is cooler and just aim to break a sweat and improve sleep. 8:00pm: Chamomile Tea and Passionflower Tea 8:15pm: Watch some trash TV so I feel better about my own life 9:00pm: Bedtime routine Then the next day, I aim to get my workout in a tad earlier and have a significantly larger breakfast than I used to have. Usually something like: 4-5 Eggs + 3-4oz Smoked Salmon or Oysters (I know), Scoop of 5-10g MCT powder (dry scoop it), sometimes a few berries as well), Little dollop of yogurt or Kefir (100 cals or so). Perhaps I should do an updated video on my eating routine? Oh, don’t forget to get the electrolytes in on your non-fasting days to compensate for the loss on fasting days too. And remember you can get the free sample pack by ordering here [( See you soon, Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States