A dear friend of mine inspired me to share this journey.
He believes this information could be beneficial to others
facing similar health challenges.
Since 2005, I battled significant prostate issues and the onset of
predicaments.
Despite numerous doctor visits, my condition persisted and worsened annually.
Determined to find a solution, I took matters into my own
hands.
In 2012, I embarked on a vegan lifestyle and drastically reduced junk food
consumption,
opting to cook most meals at home.
However, it wasn't until 2022 that I discovered the profound benefits of fasting,
which provided substantial relief.
I'm sharing my experiences and some helpful tips for those on a similar
path.
Here's a breakdown of the steps and tips to integrate into your own journey:
1- Eliminate all animal products from your diet.
(meat, pork, chicken, dairy, eggs and fish)
2- Eliminate junk and processed food as much as you can from your diet.
(weekends are flexible)
3- Incorporate fasting: One meal a day, Monday to Friday.
(OMAD)
4- Regular physical activity: 12,000 steps daily.
(approximately 10 kilometres or 6.25 miles)
(10 minutes is approximately 1000 steps)
5- Home-cooked meals: Prepare your own meals Monday to Friday.
You do not have to fast on the weekend and also you can eat out.
Before beginning any endeavour, it's immensely beneficial to
dedicate two months to preparation.
During the first month, eliminate all forms of
snacking, including fruits and vegetables.
Instead, incorporate them into your meals. Avoid soft drinks, and fruit
juices (even fresh-squeezed).
Black coffee, black tea, green tea, or water will be a good
alternative for snacks..
In the second month, cut out all junk food completely
and prioritize
homemade meals.
Month-by-Month Progression:
First Month: 12-hour fasting window, 1000 steps per day, three
meals daily, home-cooked meals.
Second Month: Extend fasting to 13 hours, increase steps to 2000 per day, three
meals daily, home-cooked meals.
Third Month: 14-hour fasting window, 3000 steps daily, three
meals daily, home-cooked meals.
Fourth Month: 15-hour fasting window, 4000 steps daily, three
meals daily, home-cooked meals.
Fifth Month: 16-hour fasting window, 5000 steps daily, reduce
meals to two per day, home-cooked
meals.
Sixth Month: 17-hour fasting window, 6000 steps daily, two
meals per day, home-cooked
meals.
Seventh Month: 18-hour fasting window, 7000 steps daily, two
meals per day, home-cooked
meals.
Eighth Month: 19-hour fasting window, 8000 steps daily, two
meals per day, home-cooked
meals.
Ninth Month: 20-hour fasting window, 9000 steps daily, two
meals per day, home-cooked
meals.
Tenth Month: 21-hour fasting window, 10,000 steps daily, one
meal per day, home-cooked
meal.
Eleventh Month: 22-hour fasting window, 11,000 steps daily, one
meal per day, home-cooked
meal.
Twelfth Month: 23-hour fasting window, 12,000 steps daily, one
meal per day, home-cooked
meal.
You do not have to fast on the weekend and also you can eat out.
Tips...
Oral hygiene: Avoid mouthwash and toothpaste.
(Coconut oil + Turmeric powder + clove powder = Paste for gums)
(Baking soda 25% + Salt 25%+ Ginger powder 50%= Teeth)
(Clove tea for mouthwash)
Food preparation: Refrigerate rice, potatoes, or pasta
for 24 hours.
(you can reheat them before eating)
Bread storage: Freeze bread for 24 hours before
toasting or reheating.
Add legumes to your diet.
(Lentils, Peas, Broad beans, Chickpeas, Soybeans.)
Apple cider vinegar: Consume 2 tablespoons in 500
millilitres of water before meals
(use a straw to protect teeth).
Meal order: Prioritize vegetables, then proteins and
fats, followed by starches and sugars.
Snacks in the fast time: Water, Black Coffee, Black Tea, Green Tea
Remember, this is based on my experience. Please use
it as a guide and conduct your own research.
(For actual 24 hours fasting click here)
In this program, once you reach one meal a day or fasting for 24 hours,
you can sustain it for 4 to 6 months before transitioning back to two meals a day (16 - 8).
Be well.
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