Fasting-Secrets RevHealth

TABLE OF CONTENTS
Section One: Fasting Fat Burning Secrets..................................................................................1
Secret #1: Don’t Eat Less, Eat Less Often.............................................................................1
Secret #2: Fasting Transforms Lives.......................................................................................3
Secret #3: Turn On Autophagy................................................................................................3
Secret #4: New Stem Cells - For Free!..................................................................................4
Secret #5: Use Ketones For Energy........................................................................................5
Secret #6: Divert Your Energy..................................................................................................10
Secret #7: Optimize Your Hormones!....................................................................................11
Secret #8: Reset Your Gut Microbiome...............................................................................11
Secret #9: Turn Off Bad Genes................................................................................................12
Secret #10: Fasting Heals Injuries and Disease..................................................................12
Secret #11: It’s Okay To Not Eat (Sometimes)......................................................................13
Section Two: Types of Fasts..............................................................................................................14
Intermittent Fasting.....................................................................................................................14
Diet Variation..................................................................................................................................15
Multi-Therapeutic Approach....................................................................................................17
Seasonal Diet Variation..............................................................................................................19
Monthly Diet Variation...............................................................................................................19
Partial Fasting.................................................................................................................................20
Partial Fasting Cheat Sheet.......................................................................................................21
Water Fasting.................................................................................................................................23
Bone Broth Fast............................................................................................................................24
Section Three: Fasting Tips...............................................................................................................27

Intermittent Fasting.....................................................................................................................27
Section Four: Low Carb/Keto Friendly Recipes.......................................................................31
Coco-Noatmeal.............................................................................................................................32
Keto Coffee Smoothie................................................................................................................33
Green Dream Smoothie.............................................................................................................33
Keto Hummus...............................................................................................................................34
Cauliflower Au Gratin..................................................................................................................35
Shredded Brussels Sprouts Salad...........................................................................................36
6-Minute Crispy Salmon............................................................................................................37
Greek Meatballs............................................................................................................................38
Cauliflower Mash..........................................................................................................................39
Zucchini Fritters.............................................................................................................................40
Lemony Melts................................................................................................................................41
Chocolate Almond “Fat Bombs”..............................................................................................41
Keto Chocolate Hazelnut Spread...........................................................................................42
Useful Tools and Resources..............................................................................................................43
About Us....................................................................................................................................................44
About Dr. Pompa...................................................................................................................................45
Disclaimer.................................................................................................................................................46
References................................................................................................................................................47
SECTION 1
FASTING FAT
BURNING SECRETS
Secret #1: Don’t eat less, eat less often
As we age, many of us battle reaching and maintaining ideal health. We struggle with our weight,
as well as low grade inflammation, which is the root cause of many health challenges such as
cancer, autoimmunity, thyroid dysfunction, mental health issues, and hormonal imbalances.
Many of us have become accustomed to not feeling well. We accept our maladies and attribute our
weight gain, fatigue, headaches, mood swings, inflammation, and digestive issues, simply, to aging.
Fasting is a tool that can actually reverse aging. Fasting can even lengthen our telomeres (our
cellular biological clock)2 and can add years to life and therefore life to years.3 Fasting is not
a new and trendy concept. Humans have fasted in various ways throughout many ancient
cultures and civilizations. Every religion has a fasting component to it. Fasting has been a part of
healing in multiple ways for many cultures since the beginning of humankind.
When we look back at our ancestor’s patterns, it is pretty obvious that feast-famine cycles
applied; they naturally partook in the cyclical nature of eating a lot (feasting) and then going
extended periods without food (fasting). They did not do this by pushing food away half way
through a meal, or attempting to cut their calories. They were not counting macros, measuring
food, or fearing food. Perhaps they fasted not by choice, but out of survival. Throughout times
of survival, our body’s innate intelligence has some amazing adaptations. When in a fasted state,
the body will eat only its bad cells and tissue first. When it comes to achieving good health,
there’s one word we all need to be familiar with: autophagy.
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Autophagy is defined as the body’s process of recycling its own damaged tissue into usable
energy during times when food is not present.
During autophagy, growth hormone rises in order to protect the muscle and bone. The body
shifts to an efficient fat burning mode. This is just the beginning. Our body adapts and gets
stronger.
In terms of modern-day hormonal problems, adaptation is very real; our hormonal systems are
under a lot of pressure, and individuals with thyroid (especially hypothyroid) and adrenal issues,
do generally have a harder time becoming fat adapted (a state of ketosis).
Since we have always been told to eat 5-6 times per day for good health, food is always within
reach. As a result, talking about autophagy is like speaking a foreign language to most people.
However, if we want to reap the benefits of autophagy, we must change our mindset when it
comes to eating. This means instead of eating from the moment we wake up until bedtime, we
must eat less frequently.
This is a key component of autophagy, fasting, and good health overall is not eating less,
but eating less often. This is not about restricting calories or dieting. This does not mean
going on fad diets or starving yourself. Any time the body thinks it’s starving, it will go into
survival mode and lower the metabolism to conserve fat. This is a survival mechanism.
This is why when some people go too low in calories, they gain fat and lose muscle.
The innate intelligence of the body knows exactly what to do in certain situations. When you are
constantly eating, you are not directly communicating with or understanding the signals your
body is trying to tell you. You are not giving your body a chance to work efficiently, as it has to
be in a constant state of digesting food. Digestion and assimilation of food is where your body
utilizes most of its energy. Fasting refocuses this energy, and creates body awareness unlike
anything you have experienced before. This allows the body to tap into its innate intelligence,
and heal and detox naturally.
There are many forms and styles of fasting: water fasts, dry fasts, block fasts, intermittent fasting,

broth fasts, and feast/famine cycling, most of which are used in a multi therapeutic approach.
With so many types of fasting to explore, you must find what works best for your individual
needs. I will expand upon these various forms of fasting in the next section.
Secret #2: Fasting Transforms Lives
There are truly amazing accomplishments that take place in the cells of your body during a fast.
Knowing just what is happening within our body, helps you to understand why we feel what we
are feeling throughout a fast, it also allows us to trust the healing process. Our body possesses
an innate intelligence that knows exactly what to do during a fast. This is true healing at its
finest! Always remind yourself of the amazing innate intelligence your body holds, when that
self-doubt kicks in (not uncommon in most of us)!
While modern medicine has not embraced fasting as a viable health option (yet), the practice
has been around since the beginning of time. The beautiful thing about fasting is that, unlike
pharmaceuticals, we’re harnessing our own innate mechanisms for healing and maintaining
health. Humans have unique genetic programming that can work against us if we let it.
Fasting turns on our own body’s processes, our own innate ability to heal, allows us to regenerate,
stay healthy, and optimize every aspect of our lives. When using fasting as a tool we can achieve
longevity, ideal weight, balanced hormones, gut healing, and disease prevention.
Secret #3: Turn On Autophagy
As discussed, autophagy (or “self-eating”)6 is the process by which the body naturally removes
cellular debris. This is one of the incredible benefits of fasting and a built in survival mechanism!
Autophagy means the body will always eat the bad cells and tissues for energy before using the
good ones. Bad cells are not able to adapt to using fat for energy, so they begin to die off and
become food for the body.
This is one of the most important benefits of fasting, because it’s these bad cells that could lead

to a variety of health ailments in the body, including the following:
• Increased inflammation
• Food allergies
• Autoimmune diseases (rheumatoid arthritis, lupus, celiac disease, etc.)
• Cancer
Many studies indicate fasting can turn down an overactive immune system responsible for
these conditions. Fasting has also been shown to regenerate pancreatic cells, and in animal
models can even reverse diabetes.7
Secret #4: New Stem Cells - For Free!
Stem cells are unspecialized cells that give rise to differentiated cells.8
They are often called “master cells” because they can grow into any of the body’s 200 types of
cells. One of the benefits of fasting relating to stem cells, is there is a rise in stem cells during and
after a fast. This helps to explain the miraculous healing that occurs with fasting.
According to a recent study by Italian researcher Valter Longo9, prolonged fasting breaks down
a significant portion of white blood cells. During each cycle of fasting, this depletion of white
blood cells induces changes that trigger stem cell-based regeneration of new immune system
cells.
In many instances, older cells that were used by the body were the over-reactive cells that
would lead to hyper-immunity and other health issues as described in the previous section.
Thanks to the regeneration of newer, younger cells in the body, a better functioning immune
system is possible.
One of the amazing experiences during a fast is the random pains in areas of past injuries or
areas that simply need healing. The pain or discomfort felt is most often due to the autophagy
stem cell reaction going on in that area of the body. Some would call this re-tracing, where the
body goes back to old symptoms or injuries as part of the healing process. Science could never

explain this phenomenon that was described by so many during fasting or detox but the new
science and studies will soon give us the answer.
People pay a lot of money for stem cell injections today for incredible regeneration of joints and
to anti-age, and many times it is needed. Fortunately, the best news of all is the body will make
them for free during a fast.
Secret #5: Use Ketones For Energy
This is a huge section, and with good reason.
Ketones are produced from the burning of fat cells for energy They help to downregulate cellular
inflammation, heal the gut, as well as heal the brain. Ketones can also turn off bad genes and
turn on the good ones that help us live longer, healthier lives.
When you do an extended fast, your body will use ketones for energy because it has to in order
to survive. After approximately three days of fasting, the body adapts to using these ketones,
increasing their numbers dramatically. As a result, your body will be forced to use them to obtain
their health benefits.
Benefits of ketones:10
• Raise growth hormone and protects all cells and the DNA from oxidative stress*
• Reduce inflammation and its markers*
• Protect and repair the inner mitochondrial membrane and therefore helps with fat
adaptation*
• Increase cellular energy*
• Burn cleaner metabolically than glucose or fat and therefore creates less oxidation and
inflammation*
• Turn on the SERT-1 gene that extends life10

For example, research has shown ketosis to benefit:
• Improved mitochondrial function11
• Weight loss12
• Mood stabilization13
• Hormone regulation14
• Turns on genes for longevity (SIRT-1 gene)15
• Turns off genes for inflammation16
• Re-sets or microbiome (gut bacteria) and helps good gut bacteria in the gut17
• Increased HDL (“good”) cholesterol18
• Lowers triglycerides19
• Slows aging20
• Blood sugar regulation21
• Memory and Cognitive Improvement22
• Neuroprotective (protects our brains from toxins and stress)23
Studies also show that ketosis can help certain health conditions such as:
• Obesity and Hyperlipidemia24
• Epilepsy25
• Alzheimer’s Disease26
• Parkinson’s27
• Cancer28
• Acne29
• PCOS30
• Cardiovascular Disease31
• Autism32
• Metabolic Syndrome33
• Fatty Liver Disease34
Ketones are the byproduct of fat metabolism (fat burning), and when we see a blood ketone
level of .5-10 you are now in what is known as nutritional ketosis.
Nutritional ketosis occurs when carbohydrates are limited to below 50 grams per day. This will
force the cells to use fat as a primary energy source. The cells can only use sugar (carbs) or fat

for energy, so when carbs are severely restricted during fasting, it will shift over to using fat and
therefore, produce ketones.
Ketones levels are measured very simply using a small finger-pricking device called a Keto Mojo.
Testing your blood glucose along with your ketones is key, and Keto Mojo will do that as well.
The reason we want to check our glucose levels is to see if we’re truly in a state of autophagy.
How do I read my Keto Mojo/ How do I know if I’m in autophagy?
You take your Glucose reading and ÷ by 18.
Compare that number with your ketones. You want a 1:1 ratio, or your ketones can be a bit higher
than the glucose number.
Example: BG of 53÷18=2.9
If your ketones are equal to or greater than 2.9 (per the example), then you are in autophagy and
this is where the magic happens!

Getting started on a Keto Diet:
Keto Convenience Foods:

Avocados, raw fermented sauerkraut, pumpkin seeds, walnuts, canned
sardines, oysters, wild salmon, mackerel and anchovies (in olive oil and
sea salt), raw macadamia nuts, roasted nori seaweed snacks, hard-boiled
or deviled eggs, raw coconut butter, avocados, homemade fat bombs (see
recipe idea below), grass-fed cheese/yogurt (full fat, always), guacamole
with EPIC pastured pork rinds or bacon “chips,” sugar-free jerky (we
love Paleovalley), high-fat smoothies and puddings, homemade stevia
sweetened popsicles, grass-fed whey protein powders, Bulletproof and
PerfectKeto bars, Ketaboshake, Extracellular Ketones.
Meal Ideas:
Breakfast: organic coffee or tea with grass-fed butter or cream (if
intermittent fasting) OR egg omelet fried in avocado oil with drizzle of MCT
oil topped with avocado, bacon, and/or cheese; coconut milk smoothie;
eggs baked in avocado halves; chia seed pudding; full fat yogurt with raw
nuts; almond or coconut flour keto pancakes
Lunch: Leafy greens salad topped with canned sardines and capers,
dressed with olive oil and apple cider vinegar; mashed hard boiled eggs
and avocado in lettuce wraps with blanched asparagus spears and bleu
cheese dip; Zucchini noodles (“zoodles”) with fresh mozzarella, pine nuts
and olive oil.
Dinner: Baked wild salmon with sautéed spinach and mashed cauliflower
“potatoes”; Slow-cooker grass-fed roast with onions and side of roasted
brussels sprouts; Roasted spaghetti squash with grain-free meatballs and
side salad; Pureed vegetable soup with heavy cream and side of crusty
keto bread.
Sweets: Keto fudge, keto cookies, fat bombs, puddings, popsicles, organic
berries.

Troubleshooting: Common Beginner Mistakes
Many of us eagerly begin the ketogenic diet, but give up shortly thereafter due to lack of results.
Avoid these common mistakes for keto success:
• Excess protein consumption (beware of gluconeogenesis, where excess protein is
converted to sugar and stored as fat)
• Excess caloric intake (strategic calorie restriction and intermittent fasting is key)
• Not consuming enough healthy dietary fat (if enough fat is consumed one shouldn’t
feel uncomfortable hunger or cravings)
• Not accounting for all carbs (food journaling can provide accountability)
• Too much or too little physical activity (properly timed burst training is best for rapid
fat-loss and hormone optimization)
• Eating too frequently, even in a shortened window. Snacks count as meals! Aim for 2-3
meals, max.
Always important, look out for underlying health conditions if you are “doing everything right,”
and still lacking results.
Tricks for accelerating and maintaining fat adaptation and ketosis
If you’re having trouble getting into or maintaining ketosis, try these tips and strategies:
Carb Phasing:
To jumpstart ketosis, carefully count carbs and slowly re-incorporate as follows:
Week 1 Eat less than 10 grams of carbs per day

2-2-2 Rule (consume each daily)
Adequate good fat and electrolyte balance is vital, and this rule helps to cover the bases.
2 tbsp. of coconut oil, 2 tbsp. of organic 2 tsp. of sea salt, can Optional: 2 cups of
MCT oil, or a combi- grass fed butter, ghee, be added to bone grass-fed bone broth
nation or a combination broth or taken with (or more if desired)
water throughout the
day.
Tip: You can start your day with a brain-boosting keto coffee containing 1 T MCT oil and 1 T grass
fed butter. Blend until frothy and enjoy!
Secret #6: Divert Your Energy
One of the most important (and overlooked) aspects of fasting is energy diversion.
Energy deviation is really a description of what happens during our fast. Many of us have no
idea how much energy it takes to metabolize food.
You may think, “okay, I’m eating it, and obviously, there’s some energy output eating it.” That’s
true, but then it’s digesting it, which takes a massive amount of energy. Then it’s assimilating it,
which is actually the greatest amount of energy. Next, we have what happens at the cell. The
body takes that energy and drives all of these processes from glycolysis to the Krebs cycle;
massive ATP use, massive energy. The more energy you burn or use, the more pollution you
create.
Therefore, we’re demanding the body to downregulate that inflammation and oxidative stress.
We’re demanding the body’s massive energy output to digest and assimilate food. Here’s the
point: when we stop eating, the body goes “wait a minute: What am I going to do with all this
energy?”
It’s like when you’re on vacation: you have nothing specific planned and wonder what you’re
going to do with all that extra time and energy. Guess what the body does? It doesn’t sit back

on the beach and drink a margarita. Instead, it says “I’m going to put that energy to healing.”
By not eating throughout the day, your body uses that energy for better processes of healing. It’s
simply diverting that energy to repair the body.
Fasting Secret #7: Optimize Your Hormones!
Even during a short fast there’s a rapid increase in growth hormone.35
Optimizing hormones is not about gaining more hormones, but about becoming more hormone-
sensitive. Hormones like testosterone (or any that affect healing) are dramatically amped up
during a fast.
Over time, our cells become more sensitive to our hormones, even insulin. For example, during
a fast, hormone sensitivity increases, while glucose and insulin stabilizes. There’s also a drop in
thyroid hormone that takes place, but the body becomes more sensitive to it when it needs it.
Fasting cleanses the body and allows it to listen to those hormones more effectively.
Important for women to note: Fasting and eating low carb are not beneficial the week before
your period. This is the time to eat higher carb to boost progesterone and get that amazing
hormone optimization working for you.
There is talk that suggests fasting might be bad for women. This idea revolves around a few key
points, predominantly that women’s bodies (particularly hormones) are not made for fasting in
general, and also that women’s modern-day hormonal problems (like adrenal depletion and
thyroid issues) are exacerbated by the stress of fasting. Women do require properly planned
approaches, but in implementing them, fasting can actually work in your favor and not against you.
Fasting Secret #8: Reset Your Gut Microbiome
Fasting fixes the gut barrier.
Environmental changes and stressors have been shown to change the microbiome,36 which in

turn can have a dramatic effect on gut healing. Fasting is especially restorative for a leaky gut,
which is described as when the intestine wall exhibits excessive permeability.
Fasting provides a break from digesting food, allowing the body time to “heal and seal” the gut
lining. I’ve observed fasts heal serious gut conditions time and time again. This is one of the
critical benefits of fasting because over 80% of your immune system lies in the gut, and the
microbiome influences our genetic expression. Fasting starves out bad bacteria, and refeeding
with fermented foods helps to repopulate the gut with beneficial bacteria.
Fasting Secret #9: Turn Off Bad Genes
The benefits of fasting ultimately pertain to our DNA.
People don’t get sick from their bad genes, but from bad lifestyles and living in a toxic world.
You can have the best protocol, diet, and intentions, but if a bad gene of susceptibility is turned
on and expressing an unhealthy condition, it must be turned off for true healing and a lasting
change.37
Today, when we hear the term “it runs in my family,” that normally means genetics. This is where
genes are passed from parents to their children, generation to generation. This leads people to
believe that sickness is transferred down through the generations as well.
Thankfully, this is NOT true. Thanks to epigenetics, we have discovered that we are now able to
free ourselves from the very diseases that may have plagued our families for generations. For
example, our mind interprets the world we live in, and if we are experiencing stress or chronic
anxiety, the brain secretes these harmful chemicals, and our cells will adjust accordingly.
Fasting Secret #10: Fasting Heals Injuries and Disease
Fasting helps to break down old proteins, and high levels of growth hormone, which means when
you start to eat, your body will start re-building new cells. For example, with Alzheimer’s Disease,

the body can break down the old proteins that gunk up the brain, and rebuild new ones. The other
powerful thing is that fasting reduces insulin, not allowing cancer cells to grow. Fasting should not
be seen as a treatment, but rather a preventative. It’s a cycle of renewal, and anti-aging (which
is what everybody is looking for). Certain genes get turned on, and bad genes get turned off.
During the fast, your immune cells get depleted, and the body starts to re-generate stronger
immune cells, starving down the old ones and making new ones via stem cells.38
Fasting helps with cancer, diabetes, weight loss, anti-aging, mood, and athletic performance.
People think food helps you concentrate, but the exact opposite is true. When you don’t eat,
your brain actually works better. You are no longer in that “food coma” that follows eating a
large meal, forcing the body to spend a great deal of energy digesting. This helps your brain to
function more effectively and clearly!
Fasting Secret #11: It’s Okay To Not Eat (Sometimes)
With proper approaches to fasting, you will still be adequately fueled.
Many of us struggle to wrap their head around this notion, because we are accustomed to being
in a glucose fueled state, needing to eat every 2-3 hours. This creates intense hunger, dizziness,
headaches, irritability and shakiness when too much time passes between meals. This is the
pathology of a glucose metabolizer at the cellular level.
When you are used to utilizing glucose, it takes some time for your body to become accustomed
to burning fat. It’s easier to transition from a low carb or ketogenic diet to a fasting state. The
people who eat a higher carb diet do typically to have a harder time adapting to fasting. It may
take a little bit longer to get in the ideal state. This period of adjustment is often referred to in
mainstream as the “carb flu” and you may feel downright awful during this time. Remember, it’s
just a few days and you can get through it. Your body is not yet used to burning fat, so you may
have very low energy.

SECTION 2
TYPES OF FASTS
Intermittent Fasting
Eating less often means eating enough food in a shorter window every day to maintain your
metabolism, optimize your hormones and live longer and more importantly, live longer healthy. This
concept of eating less often is a fasting strategy known as Intermittent Fasting.
Intermittent fasting (IF) is a strategy that can prepare you for a successful life changing extended
fast (a block or water fast) as well as transform your hormonal health and even breaks through
weight loss resistance. Daily Intermittent Fasting can be the most effective tool you have for
hormone optimization. IF, coupled with periodic block fasting can have a major anti-aging impact.
Conversely, when the body burns its own fat there is a very steady release of glucose and insulin
that moves the glucose into the cells.
Following the principle of eating less often, the body will feed from its own fat stores and not
have glucose and insulin spikes as it does after eating. This is just one of the reasons why this
fasting strategy has become a fountain of youth for so many of us.
Although it may sound complicated, intermittent fasting is actually a very simple concept.
Intermittent fasting involves eating within specific eating windows, such as a 4 to 8 hour window.
For example, eating two meals within the 6 hour window yields an 18 hour fast.
It’s not recommended to begin with a long fast like this. You have to work up to that efficiency in
the cells. Be patient and work your way slowly to a smaller eating window. As you become more
fat adapted, you will burn more fat for energy, and you will be able to fast for longer periods
of time. Eat until you are full. Remember, caloric restrictions don’t work, the body thinks it is
starving, and will begin to conserve energy by lowering your metabolism. The key is consistency
and finding what works for your schedule and lifestyle. You choose the window that works best

4h 6h 8h
for you. Eating enough in the eating window will not lower your metabolism. Get the calories in,
just eat between your eating window. That’s it!
Now here’s the real issue with weight loss resistance. It is not so much how much we are eating
or exercising, it’s hormones. Intermittent fasting is going to increase growth hormone and create
hormone optimization. It will get our innate intelligence working for us.
Intermittent fasting is a ‘biohack’ (yes that trendy word we hear) that will get your body to heal
its hormones. Intermittent fasting is a breakthrough on how you can stay young. Intermittent
fasting will help you live longer, and healthier. When we look at anti-aging, anti inflammation of
the cells, the research shows that eating less is the key. Intermittent fasting is a way to implement
this strategy and get real results.
Diet Variation
One key component is remembering to vary your diet throughout the week, changing with the
seasons, and for women to follow their hormonal cycles, and allowing regular feast days. Feast
days are every bit as important as the fasting days as this is when all of your amazing new stem
cells are created. Many people realize that they hit a wall when they fast too much or stay low
carb for too long without a break. You must remind your body it’s not starving and regular feast
days are crucial to become an efficient, adapted fat burner.
Following a multi-therapeutic approach is the key to hormone optimization, fat burning,
autophagy, and stem cell production.

Despite the struggle to get there, simply avoiding the world of ketosis and fasting all together
because of preexisting adrenal and hormone issues is truly not the answer. There are ways
to tailor these mechanisms to cater to your individual needs, which will not only be a gentler
process on the body but will also maximize results in the long run. This tailoring is called diet
variation, or feast/ famine cycles.
Diet variation is, varying the diet using a low carb (ketogenic) diet, and incorporating at least
one feast day, and at least one famine day, per week. A feast day can be an increase of carbs,
or of protein, or even just a general increase in calories. A ‘famine day’ is one meal or a day of
total fasting. There are different versions of diet variation, which you can tailor to your individual
needs and also change over time as your body adapts and gets more metabolically flexible.
Diet variation works because it forces the body to adapt and ultimately optimize in ways that
simply do not happen with a single, prolonged (keto or otherwise) diet alone. When we vary
our diet, the hormonal shifts for adaptation re-establish and trigger the body’s ability to burn
fat for energy (which means a fat loss), but also prevents us from burning out. This burnout
is particularly prevalent with those suffering from underlying hormonal and adrenal issues.
Incorporating feast days reminds the body that it is not starving so that it can tap into those fat
stores without fearing that the famine cycle is going to continue on indefinitely.
Each time you move in and out of ketosis, the easier it becomes. The body adapts very quickly
and becomes more and more metabolically flexible. By forcing an adaptation, we’re getting a
hormone optimization.
Typical diet variations are the 5-1-1: five ketogenic days, one famine day (either a single meal or total
fasting), and one feast day; and the 4-2-1: four ketogenic days, two famine days, and one feast day.
For those of us with adrenal or thyroid issues, two to three feast days per week is usually a good
place to start, including one famine day, and the rest ketogenic days.
A Note for Women: Women by nature are incredibly cyclical beings. Following your menstrual
cycle alone is a great way to use diet variation to support the needs of your body as it transitions
through the month. It’s generally the week leading up to menstruation that the body craves
more carbohydrates: so listen to that intuition! The body actually requires more insulin to make

hormone conversions, so this is the right time to provide your body with higher carbohydrate
foods. Incorporate these re-feeds at a time when your body is intuitively calling for it.
Remember, fasting and eating low carb are not beneficial the week before your period. This is
the time to eat higher carb to boost progesterone and get that amazing hormone optimization
working for you.
A Note for Everyone: It is important to note that re-feeds, feasting, and extra carbohydrates
does not mean junk food and binge eating. Rotating between a ketogenic diet, a vegetarian
dies, and a paleo diet are always rooted in real, whole, nutritious foods. These higher carb days
are feeding your mitochondria and boosting stem cell production among other things, and
the importance of always feeding your body with real nourishment cannot be understated.
It’s a day where you’ll be enjoying more healthy carbs such as sweet potatoes, potatoes, fruits,
healthy grains, and beans.
Diet variation is a tool to help us lose more fat, feel more energy, clearer minds, and healthier
bodies…and leading a happier, more balanced lives.
Multi-Therapeutic Approach: Diet Variation and Fasting Essentials
The key to hormone optimization via adaptation is rooted in our ‘feast/famine cycle’ principles
and will change the way you look at diets, calories, hormones, and weight loss/ gain forever.

Weekly Diet Variation: Feast/Famine Cycles
The 5-1-1 and 4-2-1 are weekly diet variation strategies to strengthen your metabolic flexibility.
5-1-1 4-2-1

FIVE days of regular intermittent fasting/ keto FOUR days of regular intermittent fasting/ keto
Eat a ketogenic diet and check your blood ketones Eat a ketogenic diet and check your blood ketones
to make sure you’re in ketosis. to make sure you’re in ketosis.
• During these 5 days, follow the 2-2-2-2 rule: • During these 4 days, follow the 2-2-2-2 rule:
• Add 2 Tbs. MCT or coconut oil • Add 2 Tbs. MCT or coconut oil
• Add 2 Tsp. high quality salt • Add 2 Tsp.. high quality salt
• Add 2 Tbs. grass fed organic butter • Add 2 Tbs. grass fed organic butter
• Add 2 Tbs. Olive Oil • Add 2 Tbs. Olive Oil
• Intermittent fast 15-18 hours • Intermittent fast 15-18 hours
ONE day of complete or partial fasting (the famine TWO days of complete or partial fasting (the famine
day). Choose: day). Choose:
• Water fast all day • Water fast all day

• One meal a day (eat to satiety). 22-24 hour din- • One meal a day (eat to satiety). 22-24 hour din-
ner-to-dinner or breakfast-to-breakfast fasts. ner-to-dinner or breakfast-to-breakfast fasts.
• Partial fasting: 500-800 calories and under 20 • Partial fasting: 500-800 calories and under 20
grams of protein. Eat in small window, around 6 grams of protein. Eat in small window, around 6
hours. hours.
ONE day of increased carbohydrate OR increased ONE day of increased carbohydrate OR increased
protein (the feast day). Eat up to 100-200 grams of protein (the feast day). Eat up to 100-200 grams of
healthy carbs OR protein). healthy carbs OR protein).
The carb (or protein) load day serves to refill your The carb (or protein) load day serves to refill your
glycogen stores, and reminds your body that it is not glycogen stores, and reminds your body that it is not
starving. starving.
• Pick one day where you (with intention) eat • Pick one day where you (with intention) eat
more. Focus on increasing your carbohydrate more. Focus on increasing your carbohydrate
(OR protein) intake particularly. (OR protein) intake particularly.
• Choose carbohydrates from nutrient-dense • Choose carbohydrates from nutrient-dense
sources like sweet potatoes, yams, fruit, or ancient sources like sweet potatoes, yams, fruit, or ancient
grains. Carbs (or protein) up to around 100-200 grains. Carbs (or protein) up to around 100-200
grams to remind the body that it isn’t starving. grams to remind the body that it isn’t starving.

Seasonal Diet Variation
Option 1: Focus on the following themes during each season:
• Summer: Plant-Based Foods
• Fall: Higher Carb Foods
• Winter: Low-Carb/ Keto
• Spring: Longer Fasting Blocks (Water or Partial)
Option 2: Every two months, make more rapid changes to create more adaptation and
breakthrough to more fat adaptation. Great for people who get bored and want to vary their diet.
Monthly Diet Variation
Part 1: 5-7 days of higher carb (or protein) meals pushes up insulin and not only helps the
conversion of T4 to T3, but other hormones like estrogen and testosterone as well. These ‘feast
days’ are crucial to fat adaptation.
For women: the week before menstruation is the best time to drive the insulin up to assist in the
many hormonal needs that take place at that time.
Men and post-menopausal women: just pick a week, and enjoy eating more healthy carbs.
The best sources of healthy carbs are from fresh fruits, vegetables, roots, and ancient grains (ex,
potatoes, sweet potatoes, yams, quinoa, millet, berries, etc...)
*Aim for 100-200 grams of carbs (OR protein) during a feast day.
Part 2: Choose 5 days each month to water fast, partial fast, or utilize a Fasting Mimicking Diet.

Partial Fasting
Did you know that you can reach a state of autophagy while still eating a little food? It’s true!
Valter Longo created the Fasting Mimicking Diet, which is known as a partial fast. Partial fasting
means limited and strategic calorie intake. Calories are restricted with partial fasting, 500-1100
calories per day, and macros built around low protein (20 grams or less per day). Doing a 5 day
partial fast in lieu of a water fast is recommended for those who are not ready to go without
food. It can also be useful to do a partial fast AFTER a full water fast.
When going from a water fast into a partial fast, you can actually extend the benefits of the fast
while still renourishing your cells with food. When ending the fast, the body will start detoxing
and healing again.
What are some of the health benefits associated with partial fasting?
• Lowered calorie and protein intake mimics fasting and reboots the body.
• Promotes autophagy (removal of cellular debris) for healthy mitochondria and longevity.
• Helps to decrease inflammation and rest digestion.
• Kick Starts weight-loss.
• Easier to follow than traditional fasting (water, whey water, bone broth).
• Helpful for those with low nutritional stores who seek fasting benefits.
When are the best times to partake in partial fasting?
• During a water or broth fast, shift to partial fast when elimination weakens, thirst
disappears, tongue coating is lighter and/or weight-loss ceases for 2+ days.
• After a water or broth fast to continue benefits and transition to solid foods.
• For cellular maintenance: do 1-3 days weekly (rotate days for variation).
• For deeper cellular repair: do longer (4-14 day) partial fast monthly or seasonally.

The Fasting Mimicking Diet is great when you don’t want to think about creating small, perfectly
balanced meals. It’s a “5 day fast in a box” and includes delicious soups, bars, and teas that keep
you quite satiated!
You can also create a DIY partial fast by following the recommended calorie intake and
macronutrients. Here’s a quick and easy partial fast to enjoy for 1-5 days:
Partial Fasting Cheat Sheet
The What:
• Partial fasting means limited and strategic calorie intake. 500-1100 calories per day
(based on weight)
• Involves macro ratio of low protein (5-15%): low carbs (10-15%): high good fat (60-90%)
The Why:
• Lowered calorie and protein intake mimics fasting and reboots the body
• Promotes autophagy (removal of cellular debris) for healthy mitochondria and longevity
• Helps to decrease inflammation and rest digestion
• Kick starts weight-loss
• Easier to follow than traditional fasting (water, whey water, bone broth)
• Helpful for those with low nutritional stores who seek fasting benefits
The When:
• During a water or broth fast, shift to partial fast when elimination weakens, thirst
disappears, tongue coating is lighter and/or weight-loss ceases for 2+ days
• After a water or broth fast to continue benefits and transition to solid foods
• For cellular maintenance: do 1-3 days weekly (rotate days for variation)
• For deeper cellular repair: do longer (4-14 day) partial fast monthly or seasonally

The How:
• Use in conjunction with intermittent fasting: 1-2 meals within a compressed time window
• Consume 500 - 1,100 calories daily for health benefits
• Daily calories goals based upon body weight
• Foods consist mainly of fat, fiber, fruits, and veggies to cover nutritional needs
• Partial fast can include only liquid, in the form of smoothies, broths and shakes, to rest
digestive system
• Protein shouldn’t exceed 15-20 grams daily for autophagy benefits
• Consume adequate good fat to maintain satiety and blood sugar
• Majority of calories may be consumed during early afternoon to early evening (1-7PM),
but meal timing can vary
• Use online food calculators to check calories and macros
• Gentle exercise (walking, yoga) is acceptable during partial fasting; intense exercise is
not advised
Approximate Weight Approximate Daily Calorie Intake
100 lbs 500-700
150 lbs 700-900
200 lbs or more 900-1,100
4 Basic Categories and Whole Food Examples:
• Choose 2-4 servings from each food category daily (depending on caloric goal)
• Consume ½ to 1 whole avocado daily
• Consume ½ to 1 cup of berries daily
• Choose organic when possible
• Chart offers basic ranges, calculate calories for accuracy
500-700 calories: Approx. 2 servings from each group
700-900 calories: Approx. 3 servings from each group
900-1,100 calories: Approx. 4 servings from each group

Fat (oils) Fiber (nuts and seeds) Fruit Veggies
Choose 2-4 Choose 2-4 Choose 2-4 Choose 2-4
(Approx. 1 Tbs) (approx. 2 Tbs) (Approx. ½ to 1 cup) (Approx. 1-3 cups)
Coconut oil/butter/ Chia seeds, flax seeds, Blueberries, rasp- Leafy greens, broccoli,
flakes, olive oil, grass- tiger nuts/flour/flakes, berries, strawberries, cauliflower, brussels
fed butter, ghee, mac- hemp seeds, raw nuts blackberries, avocado, sprouts, artichokes,
adamia nut oil, MCT and seeds tomatoes carrots, sweet pota-
oil, avocado oil, hemp toes, squash
oil, flax oil
Quick Partial Fast Smoothie (approx. 500 calories)
• 3 scoops Ketaboshake
• ¼ avocado
• 3 cups filtered water, iced coffee (unsweetened), or unsweetened iced rooibos, green, or
yerba maté tea - or a combination
• Add cinnamon, cacao powder, mint leaves, vanilla bean powder, matcha powder, maca
root, ginger, turmeric, instant coffee, and/or any other herbs and spices you like.
• Add lots of ice and blend
Drink in one serving, or break up into two. If you need extra calories (per the weight chart) add
berries, fats, and/or steamed (then frozen) vegetables from above suggestions.
Water Fasting
Water fasting is an ancient healing strategy that truly works miracles. It is not something you
want to take on without having strategic plan. Intensive water fasting requires experienced
hands and minds to guide you through safely to get best results. Remember the benefits of
fasting: autophagy, rise in stem cells, benefits of ketones, hormone optimization, rapid shift in
energy towards healing, resets the microbiome/ fixes the gut barrier, and finally turning off bad
genes and powering up good genes. Water fasting will take each of these accomplishments to
the next level! Get ready for some intensive healing.

All these massive benefits occur during a fast, when autophagy kicks into high gear. Researcher
Dr. Valter Longo noted in his study39 that a water fast of 4 or more days can trigger a reset of
the entire immune system. As we get older, our blood contains too many memory T-cells, each
programmed to combat a particular microbe, and not enough naive T-cells, which respond to
new challenges. Water fasts help to purge and rebuild the immune cell population with naive
T-cells.Whether by one day fasts or longer block fasts, genetics start to maneuver into their
natural state, and we become more sensitive to our hormones.
Even during a short fast, there is a rapid increase in growth hormone. This is why it is
recommended to fast for a full 24 hours once per week. A weekly mini-fast revolves around a
simple idea: optimizing hormones is not about gaining more hormones, but about becoming
more sensitive to the existing hormones. Hormones like testosterone, or any that affect healing,
are dramatically amped during a fast.
Fasting can reboot the immune system, increase growth hormone, aid in weight loss and anti-
aging, and open the mind to spiritual and emotional breakthroughs.
Everyone can benefit from a water fast! Keep in mind, this is a water only fast. This means: only
drink water. No tea. No coffee. No supplements. Nothing but water, and a little sea salt - high
quality sea salt like pink Himalayan or Celtic are wonderful. If you are on medications, continue
your medications. If you wish to change the dose or stop a certain medication, it’s important
that you consult with your Doctor on this. If you break the fast, or ‘mess up’ when you aren’t
through the five days yet, it’s okay! Listening to your body is not failure.
The protocol for water fasting is actually quite simple. Drink when you’re thirsty. There’s no need
to pound water all day if you aren’t thirsty. This can over stress the kidneys.
Bone Broth Fast
Bone broth is a type of stock, where marrow rich bones and a few other ingredients are slow
cooked for long periods of time (12-24 hours, or longer) to release all of the collagen, marrow,
minerals and other nutrients from the bones. The result is a gelatin-rich, soothing, nourishing

liquid that can be used as a base for soups, in cooking other foods like fresh vegetables, and as
a healing drink.
Bone broth has been demonstrated to be immune strengthening, balancing to the nervous
system, anti-inflammatory, soothing to inflamed gut tissue, and great for the hair and skin.
Humans have been making bone broth for thousands of years as a way to promote good health,
aid in digestion of fibrous foods like vegetables, and as part of the philosophy to use as much of
the animal as possible. This is NOT a new remedy. Bone broth has been around for a very long
time. Losing touch with our ancient cooking and food preparation methods has proven to be
very detrimental to the cells in our body and, consequently, how well we feel, think, and look.
When you make bone broth, beneficial components get released from bones are made more
bioavailable (usable to cells), including:
• Collagen, include type II collagen
• Minerals, including magnesium, calcium, potassium and phosphorus
• Amino acids
• Marrow, with all of the healthy fat that comes with it
• Glucosamine and chondroitin, both known for helping with joint health
• Gelatin, a protein that supports the connective tissue
It’s actually the collagen breaking down that produces the gelatin in bone broth. Gelatin has
a reputation for aiding in the building and maintenance of connective tissue, is soothing and
healing to the gut, and is great for hair, nails, and skin.
You can see how bone broth has the potential to calm everything down, and still nourish, giving
your body a chance to reset and begin to heal itself. You may be thinking, “Great, but why should
I combine bone broth with fasting?”
Bone broth with its collagen content soothes and helps to restore damaged cells, reducing gut
permeability. The mineral and fat content help to nourish and maintain cellular energy. What’s
more, bone broth can aid in eliminating bad bacteria.

Dysbiosis is when pathogenic or bad bacteria become more prevalent in the gut than the
beneficial or good bacteria. This can lead to all sorts of health problems including SIBO (small
intestine bacterial growth), improper food breakdown and assimilation, digestive disorders, and
more. What’s worse, when in a state of dysbiosis, it can be hard to get the beneficial bacteria to
take hold and begin crowding out the bad. A bone broth fast is very beneficial for starving down
bad bacteria in the gut, so that you can re-inoculate with good bacteria post-fast.
A basic bone broth fast typically lasts 4-5 days. You’ll consume nothing but bone broth during
that 4 day period, though water or herbal tea is also fine if desired. You’ll want to get as much
of the broth into your body as you can. As such, you’ll need to either buy a lot of bone broth
(about 16 gallons) from a reputable source, or make your own, which is much more cost effective
and very easy.
Go here for our favorite bone broth!
Or you can certainly make your own with 100% grass-fed beef (or pasture raised chicken) bones,
Himalayan pink or Celtic sea salt, raw apple cider vinegar, and filtered water. All you need is a
slow cooker, and these 4 simple ingredients. Simmer 20-24 hours.

SECTION 3
FASTING TIPS
Intermittent Fasting
Fasting may be challenging in the beginning, especially if you are used to eating many times per day.
Here are some tips to make the transition to fasting as part of your lifestyle easier:
1. Be prepared for food withdrawals. Many processed foods and drinks are addictive so a person
may experience withdrawal symptoms as they eliminate them from their diet. Instead of giving
up, keep going! A person would not give up if they fell off a bike the first few times, or couldn’t
play the piano after one or two lessons. The same rationale applies to fasting. In time cravings
and withdrawals will subside.
2. Drink pure water. Water flushes out toxins and keeps a person energized and well hydrated.
(dehydration can cause a person to feel tired and hungry.) Aim for ½ your body weight in ounces
of water - ex: 160 lbs = 80 oz of water a day.
3. Don’t overexert. While fasting, keep strenuous exercise to a minimum. Removing toxins, and
repairing damaged cells is a workout for your body. Getting plenty of rest is critical as the body
restores.
4. Let your family and friends know that you are taking this time to focus on your health. You do
not need to be specific if you do not think they would support you fasting. Support is the key
to success. When your close circle knows that you may not be available for strenuous activities
and/or social outings, you will feel supported and understood. Also, don’t plan a fast when you
know you have a work dinner, a wedding to attend, or a friend’s birthday party. You may also
want to find a buddy who may want to do a fast with you! Group support is amazing, and most
of us tend to find more success with an accountability partner.

5. Be prepared for potential (temporary) side effects. When the body releases toxins, a person may
experience symptoms such as headache, fatigue, and irritability. These side effects are common
as the body eliminates various toxins. Drinking water helps to alleviate some side effects and
remove toxins faster.
6. Be prepared. Being mentally and physically prepared is essential. Remind yourself why you’re
fasting, and make sure you have the supplies you need readily available for the fast. For example,
if doing a bone broth fast, ensure you have all the ingredients needed and have the broth ready
to go before you begin.
7. Try intermittent fasting (IF) first. If you’re very new at this, and 12 hours seems like a challenge,
then just start there. 12 hours is the minimum window of time to be considered a beneficial
Intermittent Fast. If 16 hours sounds more up your alley, go for that! Build up slowly.
8. Plan meals wisely. Unlike calorie restriction diets, fasting allows a person to eat until full. This
conditions the body to know food is coming soon and to not go into starvation mode. The key
is to enjoy healthy, nutritious meals when food is eventually eaten. Avoiding sugar, processed
and fast foods is essential to reaping the benefits of a fast.
9. Focus on the long term. It may take time to reap the benefits of fasting. Make fasting a part of
your life, not a one-time event. Illness and weight gain doesn’t happen overnight, and that same
rationale applies to reaping the benefits of fasting. Patience and dedication is key.
10. Break the fast carefully. When coming off a fast, slowly incorporate cellular healing foods back
into the diet one at a time, like bone broth, poached eggs, and blended soups and smoothies.
The body (especially the digestive tract) is extra sensitive after a fast, which makes it an ideal time
to determine which foods a person may be allergic to. Depending on the length of the fast, it
may take several days for the body to adjust.
How to Break a Fast
When breaking a fast, go slowly by eating very soft, easily digestible foods such as berries, avocados,
and veggies that are steamed or blended. Fermented foods such as sauerkraut is also great to help

nurture our gut microbiome. A little coconut oil or olive oil can be good as well, but consume just a
little bit at a time.
Remember: it will take the body time to adjust to eating again. Patience is key.
Ease back into eating by consuming very basic foods instead of big, heavy meals. Your digestive
enzymes will be sluggish after the fast. It’s also beneficial to wait a few days before adding meat back
into your diet. Your digestive system has just rested for a very long time and needs time to adapt
back into processing food again.
Here are a few of the top foods to eat when breaking a fast:
Day One After Fast Day 2 After Fast Day 3 After Fast
Soft cooked veggies Pasture raised eggs or raw Meat (grass fed, organic)
eggs in smoothies
Grass fed organic cultured full Raw veggies (blending pre- Wild caught seafood
fat cottage cheese ferred)
Avocados drizzled with a little Salads Grass-fed cheeses
olive oil
Berries with coconut cream Nuts and seeds
Fermented veggies Unsweetened almond milk
High quality kefir Organic, unsweetened nut butter
Raw Milk
Homemade yogurt (plain)
Ghee (grass fed)
Cocconut oil
Sauerkraut
Bone Broth

How many calories do I consume when breaking a fast?
This is one of the few times you want to pay attention to calories, as you don’t want to consume too
much too fast. (Intermittent fasting is a great way to break the fast as well.)
Days After Fast Men (calories consumed) Women (calories consumed)
Day 1: Continue partial fast 800-100 calories 500-800 calories
Day 2: Continue partial fast 1000-1200 calories 800-1000 calories

Day 3: Fast completed Normal calorie intake Normal calorie intake

SECTION 4
LOW CARB / KETO
FRIENDLY RECIPES
Based on the 5-1-1 and 4-2-1 diet variation, you will be eating low carb/keto 5 days a week. Here are
some recipes to get you inspired. You can add some starchy vegetables, fruits, and/or grains to these
recipes if you’re enjoying a feast day!
31 2019 © Revelation Health LLC. | All Rights Reserved | Do Not Reproduce 31

COCO-NOATMEAL
1 cup shredded, unsweetened coconut

2 Tbsp. almond flour
2 Tbsp. ground flax seed
1/2 cup full-fat coconut milk
1 1/2 cup filtered water, plus additional to thin to desired consistency
1/2 tsp. ground cardamom
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1 tsp. vanilla extract
Pinch of sea salt
Stevia, to taste
Chopped nuts (of your choice)
Coconut shreds
Drizzle of coconut milk for serving
1. Place all ingredients (except for stevia and toppings) in a saucepan over medium heat.
2. Cook, stirring occasionally until mixture begins to thicken and coconut starts to soften and
absorb the liquid, about 10 minutes.
3. You can add more filtered water as needed to thin out the mixture during cooking.
4. Remove from heat and add stevia to taste (if desired).
5. Spoon into bowls and top with a drizzle of coconut milk, chopped nuts, cinnamon, and shredded
coconut.
6. You can make this ahead of time and store individual servings for up to three days. It gets better
with time!

KETO COFFEE SMOOTHIE
2 scoops Ketaboshake
¼ cup canned organic coconut milk - BPA free can
1 teaspoon cinnamon
1 Tablespoon cacao powder
1 teaspoon maca powder
1 cup iced or hot coffee
1 Tablespoon MCT oil
½ cup hot water (if making hot coffee drink) or handful of ice cubes (for iced drink)
1. Blend until frothy.
GREEN DREAM SMOOTHIE
2 Scoops Ketaboshake
½ Avocado
1 Tbs MCT oil
1 tsp matcha powder
½ unpeeled cucumber
¼ cup chopped fresh mint leaves (may sub parsley or cilantro)
1” piece of peeled, raw ginger root
2 cups water
Handful ice
1. Blend and enjoy!

KETO HUMMUS
4 cups cauliflower florets, steamed

1/4 cup plus 1 Tbsp. extra-virgin olive oil, divided
4 Tbsp. raw or roasted tahini
Juice of 1 lemon
Pinch of ground cumin
Sea salt and ground black pepper
Pinch of paprika, for garnish (optional)
1. In a food processor, combine the steamed cauliflower, 1/4 cup of extra-virgin olive oil, tahini,
lemon juice, and cumin and process until smooth.
2. Add salt and pepper to taste, along with more tahini or olive oil if desired.
3. Scoop the hummus into a serving dish and garnish with the remaining Tbsp. of olive oil, and
paprika if desired.
4. Serve with low carb veggies such as celery, radish, and cucumber.

CAULIFLOWER AU GRATIN
1 large head cauliflower

1 cup macadamia nuts
1 cup full-fat coconut milk
1 tsp. sea salt plus more to taste
1/4 tsp. paprika
Black pepper to taste
1 tsp. whole-grain mustard
Juice of 1/2 a lemon
1. Preheat over to 425° F. Grease an 8×8 baking dish with coconut oil or avocado oil.
2. Steam your cauliflower. To steam, cut the cauliflower into florets and put about 1/4 inch of water
into a shallow pan. Heat the water until it’s boiling, add in the cauliflower florets, cover and
steam the florets until preferred tenderness. This usually takes about five minutes. When done
steaming, turn off the heat and drain the water.
3. While the cauliflower is steaming, prepare the sauce. Add the rest of the ingredients (all ingredients
except for the cauliflower) into a high-speed blender or a food processor and process until you
get a pretty smooth, creamy sauce.
4. In a mixing bowl, toss the florets in the sauce so they are completely covered with about half
the sauce, and pour into a baking dish. Top with remaining sauce to form a layer that will crust.
5. Bake in the oven for 20-25 minutes, or until the top has browned. If desired, pop in the boiler
for 1-2 minutes to crisp the top.

SHREDDED BRUSSELS SPROUTS SALAD
2 lbs. Brussels sprouts

1 cup (3 1/2 oz.) walnuts, lightly toasted (bake at 350 for 5-10 minutes)
1/4 cup sharp Pecorino, grated or crumbled (optional, if tolerated)
1/4 – 1/2 cup fresh lemon juice
2 tbsps whole-grain mustard
1/4 – 1/2 cup olive oil
salt to taste
freshly ground black pepper to taste
1. Trim off any old outer leaves and woody stem ends from the Brussels sprouts.
2. To shred the sprouts, carefully slice them very thin by hand with a knife.
3. Place the shredded sprouts in a large bowl.
4. Crumble the toasted walnuts by hand into the bowl of shredded Brussels sprouts.
5. Add the Pecorino cheese to the bowl.
6. In a smaller bowl, combine the mustard with the lemon juice
7. While whisking the mustard and lemon juice together, pour a thin, steady drizzle of olive oil into
the bowl until the dressing reaches the desired taste and consistency.
8. Pour the dressing over the salad.
9. Season with salt and pepper to taste.
10. Toss and serve.
11. Top with fresh cracked pepper and extra pecorino, if desired.

6-MINUTE CRISPY SALMON
1 – 2 Tbsp. ghee, avocado oil, olive oil, butter or other cooking fat
Two 6 to 8 oz., skin-on-wild-caught salmon fillets
Sea salt (I like the flakey stuff) and freshly ground black pepper, to taste
Gomasio seasoning (Japanese sesame salt). You may also use plain sesame seeds.
1. Thoroughly pat dry your salmon fillets with paper towels. Place on a plate, skin side up, uncovered
and place into the refrigerator for 30 minutes to an hour. This allows the skin to dry out and to
maximize skin crispiness.
2. Just before you are ready to cook the salmon, remove from the refrigerator and give it another
little pat with the paper towels.
3. Season the skin side of the salmon with sea salt and black pepper.
4. Heat your oil or fat in a cast iron skillet over medium-high heat, carefully place the salmon into
the pan skin side down. Season the non-skin side with sea salt and black pepper. Immediately
press down each fillet with a flat metal spatula to keep the sides from curling up. Hold for just
a few seconds.
5. Cook for 4 minutes, skin side down.
6. After 4 minutes, turn off the heat, flip over the fillets and let them cook another 2 minutes on the
other side until you reach your desired level of done-ness. Do not overcook, but if your salmon
fillets are on the thicker side, it may take an additional minute or two.
7. Transfer the fillets, skin side up, to a plate for serving.
8. Season with a generous shake of Gomasio.
9. Eat immediately.

GREEK MEATBALLS
1 1/2lbs. ground grass-fed lamb (and/or beef)

1 large cloves garlic, finely minced
1 small onion, finely chopped
2 Tbsp. fresh oregano, roughly chopped (or 2 tsp. dried)
1 Tbsp. fresh mint, roughly chopped (or 1 tsp. dried)
1 tsp. sea salt
1/2 tsp. ground black pepper
1/4 cup crumbled sheep’s milk feta cheese, optional
1/2 of 1 lemon
1. Preheat oven to 400° F.
2. In a large bowl, add the meat and all of the other ingredients, except the lemon. Mix to combine,
but don’t overwork the meat. Shape the meat into about 18-20 meatballs.
3. Add the meatballs to a cast iron skillet or other oven-safe dish. Bake for 25 minutes, or until
cooked, browned on the outside but a tad pink in the middle, if that’s how you like them. Cook
for 30 minutes if you want them more well done.
4. Squeeze the juice from half a lemon over top, and sprinkle on some extra mint and oregano.
5. Serve over cauliflower rice or zoodles (zucchini noodles)

CAULIFLOWER MASH
1 large organic cauliflower, chopped

Good drizzle organic olive oil
3-4 tablespoons organic ghee or grass-fed butter 1 sprig spring onion
Sea salt to taste
Organic black pepper to taste
1. Preheat the oven to 400F.
2. Coat chopped up cauliflower florets in olive oil and roast until golden brown (about 35 minutes).
3. In a food processor, add in roasted cauliflower, butter, and spring onion, salt, and pepper, and
4. blend until smooth.

ZUCCHINI FRITTERS
2 medium zucchini
2 eggs
1 onion
½ cup almond flour (or 3 Tbsp coconut flour)
2 cups raw macadamia nuts
1 tsp sea salt
Juice from ½ lemon (about 1 Tbsp)
½ cup water
1 tsp sea salt
1 tsp pepper
1 tsp dried basil leaf
1. Preheat oven to 400 F.
2. Grate the zucchini with a cheese grater or food processor
3. Add the salt and squeeze very tightly with paper towels to get the excess liquid out. Then place
in a medium size bowl.
4. Grate the onion and add to the bowl.
5. Place macadamia nuts, sea salt, lemon juice, and water in food processor and puree until smooth.
Should resemble ricotta cheese.
6. Add the eggs, macadamia nut puree, almond (or coconut) flour, and spices to the bowl with the
zucchini and mix until evenly incorporated.
7. To bake: line a baking sheet with parchment paper. Spoon tablespoon sized amounts of the
mixture onto the baking sheet.
8. Bake for approximately 18-20 minutes or until tops and sides are starting to brown.
9. Enjoy!

LEMONY MELTS
1/2 cup coconut butter, softened

1/2 cup coconut oil, softened
Zest and juice of 1 lemon
1. Line 12 cups of a mini-muffin tin with mini parchment paper liners.
2. In a large glass measuring cup (or a bowl with a spout), whisk together the coconut butter,
coconut oil, lemon zest, and lemon juice until well combined.
3. Pour the mixture into prepared muffin tin and chill for 20 to 30 minutes or until completely solid.
CHOCOLATE ALMOND “FAT BOMBS”
1 cup melted, cold-pressed coconut oil

1/2 teaspoon vanilla extract
1 tablespoon Stevita stevia sweetener
½ to 1 teaspoon sea salt
4 tablespoons unsweetened cocoa powder
½ cup raw almond butter
2 tablespoons grass-fed butter
Add-ins – almonds, unsweetened shredded coconut
Mini-parchment paper cupcake liners
1. Mix all ingredients in a food processor until smooth.
2. Pour mixture into mini-cupcake liners.
3. Sprinkle in almonds (whole or sliced), and/or coconut shreds, if desired. Top with a touch of sea
salt.
4. Refrigerate until solid and store in the fridge.

KETO CHOCOLATE HAZELNUT SPREAD
1 1⁄2 cups of organic toasted hazelnuts

4 tablespoons of organic cacao powder
1 tablespoon of organic coconut oil (melted)
1⁄4 cup organic coconut butter (melted)
1 teaspoon organic vanilla powder or extract
Pinch sea salt
Optional: 1-2 tablespoons monk fruit extract
1. Blend hazelnuts in a food processor on high until they are finely ground.
2. Add in the melted oil and coconut butter while the food processor is still on high.
3. Add in the rest of the ingredients while the food processor is still on high (store in the fridge).

USEFUL TOOLS AND RESOURCES
You can check out ALL of the below products in our fasting shop HERE:
Fastonic - Use molecular hydrogen to Support your body’s natural ability to fast
CytoDetox- Safe and easy way to detox using molecular clinoptilolite fragments.
Cell CLR - Enhance cellular autophagy.
Cell ReNu - Multi-pathway stem cell enhancement.
Purity Coffee - Sustainable, certified organic, and mold free coffee.
Prolon - Fasting Mimicking Diet - everything you need for 5 days in one kit!
Keto Mojo - The most accurate tool to measure ketones and glucose levels.
Fasting Trio - Approved supplements to support your fast, detoxify, and mitigate symptoms.
KetaboShake - this delicious shake provides the highest-quality nutrition to enjoy while in ketosis
or during a partial fast.
Extracellular Ketones - this drink mix provides stable ketones in your body. To be used as an
occasional tool to help get you in (or keep you in) ketosis, all while adhering to a keto friendly diet.
Addition partners and resources:
Pique tea - Support and enhance your fast with these delicious fasting teas.
Camano Bay Coffee - Organic, shade-grown, and fair-trade coffee. Get a free pound.
Paleovalley - The best grass fed, organic meat sticks.
FBomb - Keto snacks and nut butters.
Perfect Keto - Keto bars & more.
Kettle and Fire - Our recommended shelf-stable bone broth.
Butcher Box - Grass Fed Meat Delivery.
Gold Nugget Ghee - One of our favorite healthy fats!
Fasting For A Purpose - Private Facebook group dedicated to fasting support.
Bulletproof - Great bars and MCT oil
Pruvit Ketones & MCT Oil - Another great source for quality Exogenous Ketones & MCT Oils.

MEET DR. DAN POMPA
Dr. Pompa is a respected leader in the health and wellness space, educating practitioners and the
public on the origins of inflammation-driven disease, the therapeutic application of the ketogenic
diet, fasting, ancestral-based health approaches, cellular healing, and detoxification.
Although trained as a chiropractor, his authority is rooted in his own battle, having overcome
neurotoxic illness and heavy metal poisoning using his own unique cellular detoxification strategies.
Dr. Pompa’s journey back to health continued to lead him to a voracious passion to research and
learning beyond what is often readily understood.
A relentless self-experimenter, Dr. Pompa has a passion for healing others. He’s a true warrior
of his ‘From Pain To Purpose’ mindset, and he speaks about removing the cause of toxicity and
inflammation, going upstream, and following a multi-therapeutic approach to health and healing.
You can find Dr. Pompa at drpompa.com and on the weekly Cellular Healing TV podcast and Health
Hunters radio show. He and his wife, Merily, live in Park City, Utah with their 5 children, 2 dogs, and 2 cats.

DISCLAIMER
Fasting Fat Burning Secrets offers health, wellness, fitness and information and is designed for
educational purposes only. You should not rely on this information as a substitute for, nor does it replace,
professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your
health, you should always consult with a physician or other health-care professional. Do not disregard,
avoid or delay obtaining medical or health related advice from your health-care professional because
of something you may have read in this book. The use of any information provided in this book is solely
at your own risk.

Always speak with your physician or other healthcare professional before taking any medication or
nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have
or suspect that you have a medical problem, contact your healthcare provider promptly.

Information and statements regarding dietary supplements have not been evaluated by the Food and
Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

No part of this document may be reproduced in any form, including photocopying or transmission
electronically to any computer, without the prior written consent of Revelation Health. The information
contained in this document is proprietary, and may not be used or disclosed except as expressly
authorized in writing by the author.

Revelation Health assumes no responsibility for errors or omissions that may appear in this publication.
While all attempts have been made to verify information provided in this publication, Revelation Health
assumes no responsibility for errors, inaccuracies or omissions. Any slights of people or organizations are
unintentional.

Company names and product names mentioned in this document may be trademarks or registered
trademarks of their respective companies and are hereby acknowledged.

REFERENCES
1. Brandhorst, S., Choi, I.W. & Wei M. (2015). A Periodic Diet That Mimics Fasting Promotes Multi-System Regeneration,
Enhanced Cognitive Performance, and Health Span. Cell Metabolism 22(1), 86-99. Retrieved from doi https://doi.
org/10.1016/j.cmet.2015.05.012
2. Retrieved from https://www.teloyears.com/home/about-teloyears.html#whatare
3. Redman L. M., Smith, S.R., & Burton J.H. et al. (2018). Metabolic Slowing and Reduced Oxidative Damage with Sustained
Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging. Cell Metabolism 27(4), 805-815.
Retrieved from doi:https://doi.org/10.1016/j.cmet.2018.02.019
4. Retrieved from: https://www.latimes.com/science/sciencenow/la-sci-sn-americans-all-day-eating-20150924-story.html
5. Patterson, PhD, Laughlin G.A., PhD, & Sears, D.D. PhD et al. (2015). INTERMITTENT FASTING AND HUMAN METABOLIC
HEALTH. J Acad Nutr Diet. 115(8): 1203–1212. Retrieved from doi: [10.1016/j.jand.2015.02.018]
6. Longo, V.D. & Mattson, M.P. (2014). Fasting: molecular mechanisms and clinical applications. Cell Metabolism;19(2):181-92.
Retrieved from doi: 10.1016/j.cmet.2013.12.008
7. Chang, C.W., Villani, V. & Buono, R. (2017). Fasting-Mimicking Diet Promotes Ngn3-Driven Beta Cell Regeneration to Reverse
Diabetes. Cell 168 (5). 775-786. Retrieved from doi:https://doi.org/10.1016/j.cell.2017.01.040
8. Cheng, C.W., Adams, G.B., & Perin, L. et al. (2014). Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-
stem-cell-based regeneration and reverse immunosuppression. Cell Stem Cell 18(2):291-2. Retrieved from doi: 10.1016/j.
stem.2014.04.014.
stem.2014.04.014.
10. Veech, R.L.(2004). The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions:
ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins Leukot Essent Fatty
Acids 70(3):309-19. Retrieved from doi: 10.1016/j.plefa.2003.09.007
11. Gano, L.B., Patel, M. &, Rho, J.M. (2014). Ketogenic diets, mitochondria, and neurological diseases. Journal of Lipid Research
55(11):2211-28. Retrieved from doi: 10.1194/jlr.R048975
12. Bueno, N.B., de Melo, I.S., & , de Oliveira, S.L.(2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-
term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr.110(7):1178-87. Retrieved from doi: 10.1017/
S0007114513000548.
13. https://www.ncbi.nlm.nih.gov/pubmed/23030231

17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5923270/
22. https://www.ncbi.nlm.nih.gov/pubmed/26267703
23. Marwan A., Maalouf, &Jong M. et al.(2009). THE NEUROPROTECTIVE PROPERTIES OF CALORIE RESTRICTION, THE
KETOGENIC DIET, AND KETONE BODIES. Brain Res 59(2): 293–315. Retrieved from doi: [10.1016/j.brainresrev.2008.09.002]
24. Bueno, N.B., , de Melo, I.S., & de Oliveira, S.L. et al. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-
term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 110(7):1178-87. Retrieved from doi: 10.1017/
S0007114513000548.
25. Gumus, H., Bayram, A.K. &, Kardas, F. et al. (2015). The Effects of Ketogenic Diet on Seizures, Cognitive Functions, and Other
Neurological Disorders in Classical Phenotype of Glucose Transporter 1 Deficiency Syndrome. Neuropediatrics (5):313-20.
Retrieved from doi: 10.1055/s-0035-1558435.

28. Vergati, M., , Krasniqi, E. & Monte, G.D. et al.(2017). Ketogenic Diet and Other Dietary Intervention Strategies in the Treatment
of Cancer. Curr Med Chem;24(12):1170-1185. Retrieved from doi: 10.2174/0929867324666170116122915.
29. Paoli, A., Grimaldi, K. & Toniolo, L.(2012). Nutrition and acne: therapeutic potential of ketogenic diets. Skin Pharmacol Physiol
25(3):111-7. Retrieved from doi: 10.1159/000336404.
30. Mavropoulos,J.C., William S & Yancy et al.(2005). The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary
syndrome: A pilot study. Nutr Metab (Lond) 2: 35. Retrieved from doi: [10.1186/1743-7075-2-35]
35. Halberg, N., Henriksen, M. & Söderhamn, N.(2005). Effect of intermittent fasting and refeeding on insulin action in healthy
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TABLE OF CONTENTS

Section One: Fasting Fat Burning Secrets..................................................................................1

Secret #1: Don’t Eat Less, Eat Less Often.............................................................................1

Secret #2: Fasting Transforms Lives.......................................................................................3

Secret #3: Turn On Autophagy................................................................................................3

Secret #4: New Stem Cells - For Free!..................................................................................4

Secret #5: Use Ketones For Energy........................................................................................5

Secret #6: Divert Your Energy..................................................................................................10

Secret #7: Optimize Your Hormones!....................................................................................11

Secret #8: Reset Your Gut Microbiome...............................................................................11

Secret #9: Turn Off Bad Genes................................................................................................12

Secret #10: Fasting Heals Injuries and Disease..................................................................12

Secret #11: It’s Okay To Not Eat (Sometimes)......................................................................13

Section Two: Types of Fasts..............................................................................................................14

Seasonal Diet Variation..............................................................................................................19

Monthly Diet Variation...............................................................................................................19

Partial Fasting Cheat Sheet.......................................................................................................21

Bone Broth Fast............................................................................................................................24

Section Three: Fasting Tips...............................................................................................................27

Section Four: Low Carb/Keto Friendly Recipes.......................................................................31

Keto Coffee Smoothie................................................................................................................33

Green Dream Smoothie.............................................................................................................33

Shredded Brussels Sprouts Salad...........................................................................................36

6-Minute Crispy Salmon............................................................................................................37

Chocolate Almond “Fat Bombs”..............................................................................................41

Keto Chocolate Hazelnut Spread...........................................................................................42

Useful Tools and Resources..............................................................................................................43

About Dr. Pompa...................................................................................................................................45

Secret #1: Don’t eat less, eat less often

there’s one word we all need to be familiar with: autophagy.

2019 © Revelation Health LLC. | All Rights Reserved | Do Not Reproduce 1

energy during times when food is not present.

do generally have a harder time becoming fat adapted (a state of ketosis).

must eat less frequently.

and heal and detox naturally.

2019 © Revelation Health LLC. | All Rights Reserved | Do Not Reproduce 2

Secret #2: Fasting Transforms Lives

self-doubt kicks in (not uncommon in most of us)!

Secret #3: Turn On Autophagy

become food for the body.

2019 © Revelation Health LLC. | All Rights Reserved | Do Not Reproduce 3

• Autoimmune diseases (rheumatoid arthritis, lupus, celiac disease, etc.)

models can even reverse diabetes.7

Secret #4: New Stem Cells - For Free!

2019 © Revelation Health LLC. | All Rights Reserved | Do Not Reproduce 4

science and studies will soon give us the answer.

them for free during a fast.

Secret #5: Use Ketones For Energy

This is a huge section, and with good reason.

their health benefits.

• Reduce inflammation and its markers*

• Increase cellular energy*

• Turn on the SERT-1 gene that extends life10

2019 © Revelation Health LLC. | All Rights Reserved | Do Not Reproduce 5

• Improved mitochondrial function11

• Turns on genes for longevity (SIRT-1 gene)15

• Turns off genes for inflammation16

• Increased HDL (“good”) cholesterol18

• Blood sugar regulation21