I will go at least 24 hours between eating or drinking anything other than fasting water:

  • 1 liter of water
  • 1 tsp MCT oil
  • 1 tsp olive oil
  • 1 tsp apple cider vinegar
  • 1 tsp lemon/lime juice
  • 1 dash concentrace electrolytes
  • 1/4 tsp creatine
  • 1 pinch salt
  • decaf tea (optional)

I will not snack or drink coffee.

I will break 24 hour fasts with a strictly keto meal that targets protein and overdoses on fat.  I will eat until beyond full and I have lost interest in food:

  • 3+ eggs
  • veggie sausage
  • butter
  • olive oil
  • coconut oil
  • kale/spinach

I will take my vitamins and supplements at each meal:

  • berberine
  • magnesium
  • multivitamin
  • omega 3
  • B12

Once per week, if I fast for 36 hours, I can add:

  • a decaf coffee with heavy cream and low carb sweetener
  • a small portion of keto treat

Once every two weeks, if I fast for 48 hours or more, I am allowed a cheat meal where I can eat anything I want within a 30 minute window.


I will lift weights every day.

I will train glutes every other day (squat, deadlift, pull through, hip thrust, bridges, cable/band abduction etc).


I will prioritize sleep over everything else.

I will nap whenever possible.

I will be in bed by 9:00PM whenever possible.

I will return to bed to sleep in on any day I don’t have a morning commitment.

I will take melatonin and meditate if not sleepy, or if I wake up in the middle of the night.

I will avoid looking at my phone and other screens before and during bedtime.