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A Quiet Practice

The Fasting Journal

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Daily Rhythms
Intermittent
Short Extended
1–3 Days
Extended Fasts
4–7 Days
A note: Fasts beyond 3 days carry real risk — electrolyte imbalance, refeeding syndrome, muscle loss. Please proceed only under medical supervision with bloodwork. Electrolytes (sodium, potassium, magnesium) are essential.
Prolonged Fasts
9–14 Days
Important: Prolonged fasts of this length require medical supervision and are typically conducted in clinical or retreat settings. They are not advisable without an experienced practitioner.
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Current Phase
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Autophagy Estimate
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Baseline Trace Rising Meaningful Deep Profound
0h 24h 48h 72h 120h+
Tier estimates extrapolated from limited human data — most autophagy research is in cell cultures and rodents. Individual response varies with activity, prior glycogen, and metabolism.
This Fast's Reflections
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Completed Fasts
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About

A private fasting companion. All data stays on this device — nothing is sent anywhere. Use Export regularly to back up your journal.

This tool is for personal reflection, not medical guidance. Consult a physician before any extended fast.

Revised 30-Day Keto-OMAD Diet Plan
Optimized for Autophagy & 120–140g Protein

Protocol Core Upgrades

  • Protein Target: 120–140g daily. Meat portions are ~12–14 oz, combined with daily eggs and collagen.
  • Fatty Fish: Increased frequency. Two poultry days replaced with Salmon/Mackerel. Sardines 4x/week.
  • Organ Meat: Beef liver 2–3x weekly for micronutrients.

Daily Required Additions

  • 2 Whole Eggs
  • 1 Whole Avocado
  • 2 tbsp Sauerkraut or Kimchi
  • 1 sheet Nori Seaweed
  • 10–15g Collagen Peptides (or 1–2 cups bone broth)

Autophagy & Electrolytes

  • Mon–Fri: Keto OMAD (23:1)
  • Sat: 18:6 Window
  • Sun: 36-hr Fast (Water/Coffee only)
  • Daily Fasting Electrolytes: 3–5g Sodium, 1–3g Potassium, 300–400mg Magnesium.
The 30-Day Master Menu
Day by Day
Day Primary Protein (~12–14 oz) Healthy Fats Low-Carb Veggies Nutrient Boosters
Day 114 oz Ribeye SteakButter + 1 Whole AvocadoRoasted Asparagus + 2 tbsp Sauerkraut+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 214 oz SalmonOlive oil, Macadamia nuts + 1 Whole AvocadoSpinach & Kale Salad + 2 tbsp Kimchi1 oz Pumpkin seeds+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 314 oz Bone-in Chicken ThighsChicken skin, Heavy cream + 1 Whole AvocadoSteamed Broccoli w/ cheese + 2 tbsp Sauerkraut2 oz Beef Liver+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 414 oz 80/20 Ground BeefCheddar cheese, Sour cream + 1 Whole AvocadoZucchini Noodles + 2 tbsp Kimchi+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 53 thick-cut Pork ChopsCoconut oil, Bacon bits + 1 Whole AvocadoRoasted Brussels Sprouts + 2 tbsp Sauerkraut2 oz Walnuts/Pecans+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 66 slices Bacon (Omelet style)Cheese, Butter + 1 Whole AvocadoSautéed Mushrooms & Spinach + 2 tbsp Kimchi1 can Sardines+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 714 oz Salmon (Replaces Chicken)Feta, Olive Oil + 1 Whole AvocadoGreek Salad (Cucumber/Olive) + 2 tbsp Sauerkraut1 oz Chia seeds+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 814 oz Lamb ChopsGhee, Mint/Olive Oil sauce + 1 Whole AvocadoCauliflower Mash + 2 tbsp Kimchi1 oz Hemp hearts+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 914 oz Ahi Tuna SteaksMayo, Sesame oil + 1 Whole AvocadoSautéed Bok Choy + 2 tbsp Sauerkraut1 oz Almonds+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1014 oz Pulled Pork (no sugar)Avocado oil, Mayo + 1 Whole AvocadoCabbage Slaw + 2 tbsp KimchiKalamata Olives+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1114 oz Sirloin SteakHerb Compound Butter + 1 Whole AvocadoGarlic Green Beans + 2 tbsp Sauerkraut+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1214 oz Shrimp ScampiButter, Parmesan cheese + 1 Whole AvocadoPalmini (Heart of Palm) Noodles + 2 tbsp Kimchi+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1314 oz Ground Turkey (85/15)Guacamole, Cheddar + 1 Whole AvocadoRoasted Bell Peppers + 2 tbsp SauerkrautParmesan Crisps+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1414 oz Bone-in RibeyeBeef Tallow + 1 Whole AvocadoRoasted Radishes + 2 tbsp Kimchi2 oz Beef Liver+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1514 oz Baked TroutOlive oil, Pesto + 1 Whole AvocadoRoasted Asparagus + 2 tbsp Sauerkraut1 oz Pecans+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1614 oz Mackerel (Replaces Wings)Buffalo Sauce, Blue Cheese + 1 Whole AvocadoCelery Sticks + 2 tbsp Kimchi+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 174-5 Mild Italian SausagesOlive Oil, Mozzarella + 1 Whole AvocadoSautéed Zucchini & Peppers + 2 tbsp SauerkrautBlack Olives+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1814 oz MackerelButter, Lemon + 1 Whole AvocadoKale Salad w/ Vinaigrette + 2 tbsp Kimchi1 oz Pumpkin Seeds+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 1914 oz Ground Beef (Taco Style)Sour Cream, Cheese + 1 Whole AvocadoButter Lettuce Wraps + 2 tbsp Sauerkraut+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 2014 oz Salmon Sashimi/PokeMacadamia nut oil + 1 Whole AvocadoCucumber Salad + 2 tbsp Kimchi1 can Sardines+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 21Half Rack Pork Ribs (Dry Rub)Butter, Mustard + 1 Whole AvocadoBraised Collard Greens + 2 tbsp Sauerkraut1 oz Walnuts+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 22Half Roast ChickenChicken Skin, Pan Juices + 1 Whole AvocadoRoasted Brussels Sprouts + 2 tbsp Kimchi1 can Sardines+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 2314 oz Flank SteakChimichurri, Olive oil + 1 Whole AvocadoSteamed Broccoli + 2 tbsp Sauerkraut+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 242 Large Turkey LegsButter, Mayo dip + 1 Whole AvocadoGreen Beans + 2 tbsp Kimchi1 oz Hemp hearts+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 2514 oz Cod Loin (Bacon-wrapped)Bacon fat, Olive oil + 1 Whole AvocadoRoasted Asparagus + 2 tbsp SauerkrautKalamata Olives+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 2614 oz Ground LambTzatziki (Full fat), Feta + 1 Whole AvocadoSpinach & Tomato Salad + 2 tbsp Kimchi1 oz Chia seeds+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 2712 oz Filet MignonBéarnaise sauce, Butter + 1 Whole AvocadoCauliflower Rice + 2 tbsp Sauerkraut2 oz Beef Liver+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 2814 oz Chicken ThighsPesto sauce, Olive oil + 1 Whole AvocadoZucchini Noodles + 2 tbsp KimchiParmesan Cheese+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 2914 oz Pork BellyPork Fat + 1 Whole AvocadoCabbage Slaw + 2 tbsp Sauerkraut1 oz Macadamia nuts+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Day 306 Sausages (Scramble style)Butter, Cheddar Cheese + 1 Whole AvocadoSautéed Mushrooms + 2 tbsp Kimchi+ 2 Fried/Boiled Eggs+ 10-15g Collagen+ 1 sheet Nori Seaweed
Important: On Sundays (Days 7, 14, 21, 28 — depending on start day), initiate the 36-hour fast per the Autophagy Schedule. Resume the menu on your next eating day. Take Magnesium Glycinate (300–400mg) before bed daily.