Break your fast right
Protein and fat first, carbs last, salt early. The longer the fast, the gentler the first bite.
Four gentle steps, tuned to your profile, so you land out of the fast instead of crashing out of it.
- 1First 10–15 minutes🍲 Warm mineral bone broth
Warm and salty wakes the gut without a glucose spike.
- 220–30 minutes in — first real plate🥑 Avocado & soft egg bowl
Protein and fat first. No carbs yet: this is what stops the post-fast crash.
- 3Main meal of your window🐟 Salmon over wilted greens
Omega-3s plus potassium and magnesium from greens replace what the fast used up.
- •Protein and fat first, carbs last, salt early.
- •Chew far longer than feels necessary — your digestive enzymes have been idle.
- •Stop at comfortably satisfied, not full. Post-fast hunger over-reports.
- •A 10-minute walk after the main meal blunts the glucose response.
Warm mineral bone broth
Liquid, salty and gentle. Rehydrates, restores sodium and wakes the gut without a glucose spike.
Avocado & soft egg bowl
Fat plus protein, almost no carbs. Keeps insulin low so you glide out of the fast instead of crashing.
Kefir, chia & berry cup
Live cultures plus soluble fibre feed your microbiome; berries add polyphenols with low sugar load.
Salmon over wilted greens
Omega-3s calm inflammation; leafy greens supply potassium and magnesium lost during the fast.
Blended zucchini & olive oil soup
Pureed, low-fibre and warm — easiest possible landing for a gut that has been resting a long time.
Greek yogurt, walnut & olive oil
30g of protein with fat to slow absorption — satisfying without triggering an eat-everything spiral.
Sardines on sourdough
Fermented slow carbs plus protein and calcium — good when you trained fasted and need glycogen back.
DIY fasting electrolytes
Zero calories. Prevents the headache, cramps and fatigue that make people quit a fast early.
General wellness information, not medical advice. Talk to your doctor before fasting if you're pregnant, diabetic, on medication or have a history of eating disorders.