Skills

Below is a list of the skills needed to achieve the autophagy outcome in this section:

1. Regulate daily caloric consumption. The fasting mimicking diet works best at 30-40% of the body's basal metabolic calories.
2. Protein Fasting (1 to 3+ days). Eating with little to no protein requires awareness of the macronutrient specifics of the foods eaten, and preparation to have nutritious low protein foods available for the diet.
3. Intermittent Fasting (16-20 hrs). This gets your body ready to go long periods without food without feeling hungry or lethargic.
4. Switching into Ketosis. The ketogenic diet is leveraged to maintain energy levels, increase ketones consumed by the body, and also to help in the down-regulation of blood glucose levels.
5. Measuring ketones. Ketones need to be measured relatively accurately on a mmol/L scale.
6. Measuring glycemic response. Blood glucose needs to be measured, and it is also important to understand how various foods will change your blood glucose levels.
7. Taking muliple supplements. It can get overwhelming to track multiple supplements. Some supplements need to be taken with food; some can affect the bioavailability and efficacy of other supplements.

Equipment Used

1. BIOSENSE® Breath Ketone Monitor & Mobile App
2. Freestyle Libre Continuous Glucose Monitor via Levels Health [1]
3. Daily Pill Case for the Week. The pill case makes it easier to manage supplements.

[1] The CGM requires a prescription from a doctor. Levels Health makes this easy and also includes an app for food tracking.

Apps Used

1. Zero App. For logging intermittement Fasts.
2. Levels App. For logging food eaten - calories and glycemic response.
3. Biosense App. For logging Ketone level via Biosense hardware.
4. LibreLink. For communicating with Freestyle Libre CGM via bluetooth.
5. MapMyRun. For logging runs throughout week.
6. EliteHRV. For measuring HRV throughout week.

Supplements

1. Multi-vitamin.
2. MCT Oil or MCT Oil Powder.
3. Electrolytes. Especially consider electrolyte supplments that have adequate
4. Omega 3 Supplement.
5. Grass-fed Beef Liver supplements. For general nutrients and extra amino acids.
6. Greens Mix. For micro-nutrients, added to smoothie.
7. BCAAs. This supplement can be taken to help prevent muscle loss.
8. (Optional) Spermidine.
9. (Optional) Di-ester Exogenous Ketones.