KEY secrets to fat loss, weight loss, and boosting your metabolic state
& maintaining it! Heal your gut and metabolic system.

* A 95% animal based diet. (I.E. , chicken, steak, ground beef, pork roast, or beef roast, lots of salmon and other whitefish as well, lots and lots of eggs, cheese as a condiment only, lots and lots of raw butter, or butter with fats, raw milk, and plenty of good flaky iodized salt ). You’re going to be doing something similar to a carnivore diet.

* Things I like to snack on: pork cracklins, half of an avocado, Some sauerkraut, organic bone broth, and sometimes I ask myself am I really hungry and then just make myself a seltzer on ice or a hot cup of tea or black coffee with some butter in it. There is so much yummy food you get to eat in this lifestyle you can even go out for dinner and it makes it super easy to live your best and normal life but as always, you can reach out to me with any questions.

* Make your own in home 48 hour simmered bone broth. ( use bones with the Marrow in it. Your local butcher shop alot of times will give you these for free, as they will be throwing them away.) I suggest getting a cut of meat from them and then asking them for bones to make bone broth.
* 5%Of your diet make sure that you get in sauerkraut, homemade kombucha or one that has been proven to be chemical and additive free, or some homemade sourdough for good gut health. Incorporating some type of fermented foods in our diet can promote a fantastically healthy gut., and heal a host of problems within including aiding in digestion, and if you crave bread, an occasional piece of sourdough will be just all right and actually be good for you!

* if you are currently on one or more medications, listen to your body during the program, you may only be able to do shorter windows of fasting sometimes , and your body is going to be detoxing a ton when you autaphagy fast. This is completely normal, but definitely listen to your body. If you are concerned, check with your current health provider on max amount of time it is safe for you to fast. It is optimal and my goal for you to get to a place where you can heal your body to the point where you can slowly phase off of any prescription medication. That is our goal for you long-term! For you to be able to live a healthy, completely healed vibrant life. Listen to your body, always, lean in and be in tune. Your body is amazing and was built to heal itself. Autaphagy fasting is specifically designed to do this for you. It may take a year. It may take six months. Feel it out for yourself.

* Phase 1 . Practice feasting states and famine states. Start practicing with some high-protein days, and then start practicing some 24 hour fasts at least twice a week. Do this for two weeks. Once you feel like you’ve got the handle on a 24 hour fast and have been incorporating high protein for a few weeks go to the next step. ( during the shorter fasting windows. It is really beneficial to exercise on an empty stomach as you will amp up your bodies fat burner mode, and it will burn even more amounts of your bodies current body fat.)

* Phase 2 ( For Max fat loss results have a day of full protein, and zero sugar a.k.a. anything that could spike your blood sugar avoid. You are about to go into a fasted state and your body requires a full amount of protein to continue to hang onto proteins and burn excess body fat. For the next 3 days you are going to be fasting for autophagy. You will hit atophagy somewhere along the 17 hour mark, and it will peak at 72 hours. It is OK to exercise the first day, however, do not exercise the second and third day as your body is detoxing heavy metals, and a host of other disease related things that do not need to be taken back into your body as something for it to grab on to when it is in a fasted state . You want it to grab onto your bodys stored fat only. Don’t be worried, if you reach a place where you just don’t think you’re going to be able to go on, you can actually consume a few things that will not spike your blood sugar and will not take away from your resultswithin the atophagy fasting window and you will still get max fat loss results a.k.a. weight loss results. Here are a few things you can incorporate during your three day fast . I strongly recommend you do these only when you are at your last resort . A cup of organic bone broth, A small dab of butter in your coffee frothed up as a bulletproof coffee, (hot tea, hot coffee are always encouraged throughout your fasting , and I sometimes drink a setzer to keep going ). Anywhere between 17 hours and 72 hours , your body will signal to regenerate new stem cells replacing damaged ones, healing a host of underlying chronic conditions that you may be currently dealing with. Insulin resistance or diabetes, your bodys metabolic ability to switch between ketosis and using sugar for energy modes which could be your inability to lose weight, Auto immune issues, inflammation, leaky gut syndrome, PCOS, endometriosis, food allergies, Frontal cortex repair (so trauma wounds, helping you be more clear minded after & able to determine more how to listen to your body. this one is huge if you have felt shut down mentally and emotionally for a very long time.) and so much more! it’s very important What you eat the 24 hours leading up to your fast, and it’s very important how you break your fast. These two things will ensure max weight loss and also your bodies ability to maintain and keep it off afterwards. It is very beneficial to break your fast with some thing mild such as a homemade bone broth, it is gentle on the stomach, and can alleviate symptoms of diarrhea, and give you the vitamins and minerals your body needs while allowing a gentle cycle of refueling food back into your body. If you do have diarrhea, do not be alarmed , your body is typically showing signs of toxic liver, and overall toxins released from the body during your fasting windows, so it is OK, the more you fast for atophagy the more your body will flush these toxins out, and you will get to a place where there is very little diarrhea aftermath. An hour later, have some sauerkraut or a good fermented food, steer clear of anything that would spike your blood sugar, a.k.a. anything containing sugars or carbs. Your goal is to stay in a ketogenic state, a.k.a. fat burning mode, as this is the optimal way to keep your body using its current fat for energy and getting rid of that excess stored fat. This is why it’s so important that first bite you take of some thing because it signals to the rest of your body what to do next. If you feed it something sugary or a piece of bread or anything that will spike your blood sugar , it signals to your body to start that side of the engine, so it has no choice but to use it, neglecting your bodys fat that needs to be burned and you are trying to get rid of. Most times if we are in a overweight season of our lives, it is because we have excess body fat to get rid of, and our glucose is not working properly to begin with. A.k.a., you might be slightly insulin resistant. So we need to stay in a ketogenic phase, long enough to use the body fat we currently have for energy. Resulting in fat loss. Right after your fast, you will notice a massive spike in your metabolism, monitor that and make sure you are getting a proper amount of calories in to continue a healthy monthly cycle/ flow. Also make sure that at least 24 hours after your fast you get in a massive high calorie day match calories burned to calories consumed. If your body suddenly starts burning 2800 cal, make sure you get in at least one 2800 cal day of food. After this, go back to a healthy deficit of 200 to 500 cal less than what you burn.

* Times of a females cycle that it is safe to do longer fasts I.E will not disrupt your period, may even give you more regular and healthy periods. — Day 2 of your period/cycle you can begin 3 day autouphagy fast. This is the perfect window to do a long fast. Your body is shedding excess fluids which cause inflammation, and its working on clearing the ways, why not do a long fast and capitalize on this portion when your body has an appropriate amount of hormones flowing already? Try it, it’s most beneficial! Depending on how much you weigh you can see a fluctuation from 10 to 15 pounds just in this fast alone. — Day 6 , your hormones are still at a very healthy point, considered doing a 24 hour, 36 hour or even a 48 hour fast, and do it with peace, knowing youre still at a great place to maximize your results, and will not do any harm to your bodies natural cycle. (I personally like to maximize my results so I go ahead and do a 48 hour fast ) Day 6 through 10 are safe windows of time to do these types of fasting. You might consider doing 24 hour fasts every other day during this part, but listen to your body. days 11 through 16 your hormones will begin to shift as you are heading into ovulation phase. I still focus on high protein and high fat during this portion and low-carb for max fat loss purposes. ( 30 carbs or less) During this phase stick to 13 to 15 hour fasting windows, do not do longer fasting as this could affect your ovulation cycle, your estrogen is dropping and you don’t want to stress those hormones too much more.

* Day 16 to 20 , here is your last chance of the month to do longer fasting, I typically do 48 hours max of fasting around this time but you are also welcome to do 36 hour fasting or even 24 hour fasting or less. — day 20 to 28, or 32, or 34 depending on how long your cycles are, no fasting is recommended during this phase as your bodies hormones are shifting, and you require higher amounts of progesterone for your flow to take place in a healthy manner. This is the phase where your body will naturally crave more blood sugar, spiking foods, a.k.a. carbs or really good sources of Whole Foods, whole grains, potatoes, sourdough, anything more hearty . Here is a little tip for you. Your body is naturally telling you in this phase that it needs healthy carbs, that is why you always crave sugar or bread or something pasta-y before your flow. At this point lay off the fats and up your healthy carbs and healthy proteins. This will actually behave better for your body as hormonally It is what it’s craving. When your flow begins, start your cycle all over again and repeat until you have reached your goal of internal health, or fat loss goals.

Tip for success: during your windows, where you are focusing on high fat and high protein and low carb, I am pretty rigid about keeping your teeter totter in that ratio. Give yourself plenty of chunks of butter as you do this phase. Don’t be afraid of it, your body requires healthy amounts of good sourced fats to see progress and have healthy hormones. A good meal might look something like this 4 to 8 ounces or
More of a nice juicy cut steak , a chunk of cold butter, and maybe a secondary protein on the side. You could also do half of an avocado instead of butter . If you keep your fats and carbs even , you’re not going to have weight loss/fat loss results. You will more than likely gain some back if you do this or just maintain. And during your windows of high carb high protein and low-fat (40 grams fat or less) ( days 20 to 28 or 34) you want to be very rigid about your teeter totter as well. Your body requires a higher amount of carb during this phase and it is best to honor your body and give it what it needs for this progesterone phase. in order to see Max fat loss results keep your fats low during this time and focus on good nutrition from healthy carbs and healthy proteins.

—TIP: Dont be afraid during your feasting windows to consume a massive amount of calories, you literally don’t need to count them. I just got done eating a huge steak smothered in a mayo and Parmesan glaze and lots of butter. It was probably at least 1500 cal meal. you’re not restricted. when I do that, though I usually end up only eating that meal that day as I am just too full to eat anything else so definitely listen to your body all the way, but the importance of eating till your full is you need nutrition to not mess up your hormones and to continue having healthy skin and hair and for your metabolism to keep running at a faster pace. It is crucial to cut out alcohol for the most part on this program as it will Aid in balancing blood sugar and allowing for your body to burn more fat.

— Tip: although you don’t necessarily need to do any macro or calorie counting on this program/lifestyle, make sure you are getting close to your bodyweight in grams of protein on the days where you are feasting and not fasting. make sure you are eating till you are full. enjoy your feast times! You want to make sure your nutrition stays up to the level where you are getting the appropriate amount of vitamins and minerals.

— TIP: I also stress that since this is a cut phase
Focus on long walks & cycle sessions and take a break from strength training, as you can always return to this after you do your cut portion. For great results, focus on 10k steps a day and when that is achievable, push for 10-20k. I recommend 2 to 3 months on a cut phase, and then give your body a break and return to muscle building for optimal muscle definition . If you try to do strength training while doing a cut phase, it will take your body longer to shed pounds which is not all bad cause you will still be burning body fat and building muscle, but the scales will not move the same. do as you please on that portion.

— wanna lose an extra pound of weight easily, and in a relaxing manner, draw a hot bath that you can at least stand to sit in for 30- 45 minutes and you will drop 1 pound! Make sure it’s hot enough to get your skin, red Ish in tone and tingly. At least enough to get a good sweat going . Not only is it relaxing you and lowering your cortisol levels, it is working to get your heart rate up, increase blood flow, and reducing inflammation. This is a great alternative for someone who wants the benefits of a sauna, but does not have a membership to a gym, and you can do this daily! Add some Epsom salt for extra benefits, and add in your favorite essential oil . if you’re focusing on fertility, add a few drops of geranium and clary sage oil into your bath. Apply on your inner ankles twice daily to increase your progesterone levels. Hot baths are also beneficial for minimizing cellulite faster than cold plunges.

— FUN fact on Autophagy Fasting : Over time you will start to see cellulite disappear! 💫

— Sleep is key: Getting your body 8 to 9 hours of sleep every night or at least the majority of the time can drastically change your weight loss success! Just 2 or 3 nights in a row of going to bed too close to midnight or after your body will pack on excess inflammation, and your cortisol levels will spike resulting in at least 3 to 5 pounds of weight gain. Correct that for 3 nights and the scales will go down.

— Final Tip — the most amazing thing about this whole program is that you will never again have to change your nutrition. That’s right, you won’t have to phase off of this afterwards or try to learn a new way of eating after, you can continue eating this way as far as carnivorous with your gut friendly foods added in, and then your good sourced carbs At the appropriate phases of the month. This will allow you to maintain your healthy weight, and internal healing for life. So exciting!!

— I am so excited to hear about your journey, and so happy to share this with you! It has brought me so much joy and power over food, and has healed a large portion of my eating disorder. Keep me updated, take before, and after pics, write down your progress reports, write down what your body is experiencing and going through, and please please please share my social media platform with anyone else looking for a good program. I want to continue helping as many women as I can. I am so incredibly grateful for you; you are amazing & and blessing!
— Angela S.