Fasting Coach

Success Kit

10 PDFs

Active challenge

Active challenge

Choose your first challenge

Start with one small commitment and build momentum day by day.

Browse challenges

Challenges

Choose your next focus

Workouts

Gentle movement for real days

Articles

Short reads, useful context

PDF library

All 10 guides and workbooks

Every PDF is included below. Open it in the app or download a copy to keep.

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PDF 路 Included

Fasting Starter Guide.pdf

A calm, safety-first guide to choosing a fasting rhythm and preparing for your first week.

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Meal Planning Workbook.pdf

A practical workbook for planning balanced meals, groceries, and flexible backup options.

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Glucose, Glycogen, and the Metabolic Switch.pdf

A plain-language guide to glucose, glycogen, fat use, ketones, and the limits of timer-based phase estimates.

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Insulin Sensitivity and Meal Timing.pdf

What insulin does, what randomized meal-timing trials found, and why the evidence remains mixed.

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Growth Hormone During Fasting.pdf

A claim-checking guide that separates measured hormone changes from muscle-building and longevity myths.

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Autophagy - What We Know and What We Do Not.pdf

A careful look at cellular recycling, early human evidence, animal-to-human limits, and exact-hour claims.

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Hydration and Electrolytes Workbook.pdf

A seven-day fluid log with dehydration signs, electrolyte context, and a practical hydration routine.

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Fasting Rhythm and Sleep Workbook.pdf

A weekly schedule builder for fasting, sleep, work, training, family meals, and fallback days.

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Hunger, Energy, and Mood Check-In Workbook.pdf

Neutral check-in scales and worksheets for observing hunger, energy, mood, sleep, stress, and context.

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PDF 路 Included

Progress Without Obsession.pdf

A weekly review for fasting, recipes, hydration, steps, sleep, weight, context, and one small next step.

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