Your Name

[Write your name here]

What is Your Why?

Why do you want to succeed with Data-Driven Fasting?
● I want to...

● I want to...

Your End Goal

What is your end goal? How long do you plan to continue with Data-Driven Fasting?
● I want to maintain a weight below X kg/lb.

● I want to maintain a body fat of less than X%.

● I want to maintain a fasting blood sugar less than X mg/dL or mmol/L.

What is “fasting”?
Have you tried fasting before?

What was your experience?

How long are you comfortable going without food? What constitutes a “fast” for
you?

Do your food choices change at the end of a longer fast?

How long can you go without resorting to poorer quality foods afterwards?

●
Phase 1 - Baselining

Step 1.1 - What is Your Personalised Trigger Value?

When are your blood sugars the highest? In the morning or the evening?

Do you get a larger increase in your blood glucose after meals in the morning or
evening?

Step 1.2 - How do your current foods affect your blood

sugar and hunger?
Before DDF did you think you were insulin resistant or insulin sensitive?
●
If we say that insulin resistance is characterised by a waist to height ratio of greater
than 0.5 and a fasting glucose of greater than 100 mmol/L or 5.6 mg/dL, are you
insulin resistant or insulin sensitive?
●

Which foods are you finding raise your blood sugars the most?

● Food 1

● Food 2

● Food 3

Which foods are you finding raise your blood sugars by more than 30 mg/dL or 1.6
mmol/L? You should try to eat less of these going forward.
● Food 1

● Food 2

● Food 3

Do any meals cause your blood sugar to decrease?

Which foods tend to keep your blood sugar higher for longer?

Which foods allow your blood sugar to return to baseline quickly?

●
When are your blood sugars highest across the day (i.e. upon waking, during the
morning or in the evening after dinner)?

Step 1.3 Selfie

Paste Your Sunday Selfies here.

[insert photo here]

Step 1.4 - Your Baseline Biometrics

Record your initial measurements in the table below.

Weight

Waking glucose

Body fat %

Waist

Trigger
Phase 2 - Hunger Training!

Step 2.1 - Hunger Training

Today you will start hunger training where you wait until your blood glucose is below
Your Current Trigger. In your Spreadsheet, switch to the second sheet called Hunger
Training.
● When you feel hungry and want to eat, test your blood sugar.

● If blood sugar is below your trigger value (column I) you may eat. If it is
above your trigger value, wait at least half an hour and test again (if still
hungry).

● Record your blood sugar only before each meal you eat (columns C to H)

● Record your waking blood sugar, weight, body fat and waist at least weekly

Step 2.2 - Your Current Trigger

What is Your Current Trigger Value?

● X mg/dL or mmol/L

What would you like it to be at the end of your DDF journey?

● Y mg/dL or mmol/L

Step 2.3 - Quantified mindful eating

What is your hunger rating before you eat (1-10 based on the chart below)?
● Before meal 1 =

● Before meal 2 =

● Before meal 3 =

What is your fullness rating after you eat (from 1 - 10 based on the chart below)?

● After meal 1 =

● After meal 2 =

● After meal 3 =
What symptoms of hunger do you experience (e.g. growling stomach, light-headed,
food-focused)?

How good are you at estimating your blood sugar BEFORE you test?
●
How are you finding the practice of using your glucose meter as a fuel gauge? What
are you enjoying?
●
What are you finding difficult?
●

Step 2.4 - Identify Your Main Meal

What is Your Main Meal that you will eat each day and lock it into your schedule?
If you want, you can now skip testing before Your Main Meal and only test before
other Discretionary Meals.

●
Step 2.5 - Your Eating Window
With Hunger Training, have you found that you are getting overly hungry later in the
day?

Are you making poorer food choices in the evening due to excessive hunger?

During baselining, did you find that your blood sugars rose more after meals later in
the day or earlier?

Are your waking blood sugars rising or decreasing?

Step 2.6 - Breakfast like a king...

Are you still struggling to avoid overeating at night?

What protein-focused meals can you use earlier in the day to help curb your
nighttime hunger?

Step 2.7 - Meal Skipping rather than delaying meals

What are Your Discretionary Meals that you will skip if your glucose is above Your
Current Trigger?

In the table below, make a note of the time you typically eat your meals. You can
choose up to four meals a day but you can choose as few as two. Place an X in the
main meal column against the meal you will eat every day and an X in the
discretionary column against the meals you will eat if your blood sugar is below your
trigger value.

Mea Tim Main Discretiona

l e meal ry
1
2
3
4
Step 2.8 - Front-load your protein to hack your satiety
Would you say you currently eat a low carb or a low-fat diet?
●

Do you see a significant rise in your blood sugars after meals that decreases quickly,
or do you see a longer rise and fall?
●

Which meals do you tend to find the most satiating?

●

Which meals tend to keep your blood sugars elevated for longer?
●

Which meals tend to cause your blood sugars to return to below your trigger more
quickly?
●

Is excessive hunger affecting your sleep?

Are you struggling with overeating at night before you go to bed?

If excess hunger at night is causing you to overeat before you go to bed, what
protein-focused meals can you plan to prepare in the morning to suppress your
appetite through the rest of the day?

Step 2.9 - Why am I not losing weight?

Are you losing weight as Your Current Trigger is dropping?

Is compressing your eating window or meal skipping causing you to compromise

food quality?
●
After doing the Free 7-Day Food Tracking Challenge, what is your typical protein
percentage of your foods when you eat?
●
What new foods and meals will you add into your repertoire to increase satiety and
nutrient density?
●
What low satiety foods and meals will you try to phase out of your repertoire?
 ●

Step 2.10 - What to do if your blood sugars before and

after meals are stable but waking glucose and body fat
is still high
If your waking blood sugar, waist:height ratio and body fat are still elevated but your
trigger and rise after meals are low, then it’s likely that you will benefit from focusing
on satiety and nutrient density before trying to eat fewer meals. Fill out the table
below based on your current progress. You will be able to get your current protein %
from your Cronometer logging from the Free 7-Day Food Tracking Challenge.

Curren Target
t
Waking blood sugar < 90 mg/dL or 5.0
mmol/L
Curren trigger
Typical blood sugar rise after < 1.6 mmol/L or 30
meals mg/dL
Body fat < 15% for men
< 25% for women
Waist:height ratio < 0.5
Protein % Up to 40%
If your blood sugars are elevated after meals, you should look to dial back your
carbohydrate intake. Make a note of the foods that are currently providing the most
carbohydrates in your diet below.
●
If your blood sugars are low and your body fat is still high it’s likely that you need to
dial back the dietary fat to enable you to use the fat on your body. Make a note of
the foods and meals that are providing the majority of the fat in your diet below.
●

Step 2.11 - Your Favourite Tools

Which of these tools have you found most useful?

Which tools do you want to remove from your toolbelt?

Which ones do you want to take forward?

Step 2.12 - Moving on

Once you have mastered using Your Favourite Tools, you can keep on going until
you reach your goal before switching to Phase 5 - Maintenance. The table below
outlines a number of scenarios and gives guidance as to when and how you should
progress.

Scenario Recommendation
Waking blood Many people on a high fat keto diet find that they have very
sugars are high but stable blood sugars during the day although they have
daytime sugars are elevated blood sugars and plenty of weight to lose. If this is
low and stable. the case for you, try dialling back added fats and prioritising
foods with a higher protein percentage to increase satiety
before moving on from Phase 2 - Hunger training.
I don’t like testing Try phase 3.1 or phase 4.1 (which only requires you to
my blood sugars measure your waking blood sugars).
during the day.
I hate tracking blood Try Phase 3.2 or 4.2 which only require you to track your
sugars! weight each day.
My waking blood Congratulations on reversing your insulin resistance and
sugars are great diabetes! Try Phase 3.2 or 4.2 until you reach your goal
and my trigger weight.
value is no longer
dropping but I still
have weight to lose.
I have reached my Congratulations! Move onto Phase 5. Maintenance.
target blood sugars,
body fat and weight.

What have you learned that surprised you so far on your DDF journey?

What are you finding most difficult?

●
Do you think you will continue with Hunger Training until you reach your goals?
●

What have you learnt that helped you maximise your success?

Do you feel you are ready to or want to move on from Phase 2 Hunger Training? If
not, what do you still need to work on?

Which phase would you like to choose for your next one, on your Data-Driven Fasting
journey?

●
Phase 3 - Your eating window

Phase 3.1 - Fasting Blood Sugars

In Phase 3.1 you will work to progressively compress your eating window (by
finishing earlier and/or starting later).

Baselining
After a week of Phase 3.1, complete the table below.

Your typical waking blood

glucose
Typical time of your first meal
Typical time of your last meal
Typical eating window (hours)
Current weight
Current body fat
Current waist:height ratio
Your mission is to simply compress your eating by moving your limit on your last
meal forward or your first meal later if your blood sugars are now decreasing.

Your Goal
What are your goals for Phase 3.1? Write them in the table below.

Goal waking blood

glucose
Target weight
Target body fat
Target waist:height ratio

Your Favourite Tools

If you have completed phase 2, make sure you continue to use Your Favourite Tools
(from Step 2.11). If you haven’t yet completed Phase 2, then it will also be useful if
you complete Steps 2.3 to 2.11 (which do not require pre-meal blood sugar testing).

The finished product!

Once you have completed Phase 3.1, write your updated measurements in the table
below.

Final waking blood

glucose
Final weight
Final body fat %
Final waist:height ratio
Phase 3.2 - Bodyweight
In this Phase 3.2, Your mission is to simply compress your eating by moving your
limit on your last meal forward or your first meal later if your blood sugars are now
decreasing.

Baselining
After a week of using Phase 3.1, complete the table below.

Current weight
Current body fat %
Current waist:height ratio
Target rate of weight loss
Target rate of fat loss
Typical time of your first
meal
Typical time of your last
meal

Your Goal
What are your goals for Phase 3.2? Write them in the table below.

Target weight
Target body fat
Target waist:height
ratio

Step 3.2.3Your Favourite Tools

If you have completed phase 2, make sure you continue to use Your Favourite Tools
(from Step 2.11) . If you haven’t yet completed Phase 2, then it will also be useful if
you complete Steps 2.3 to 2.11 (which do not require pre-meal blood sugar testing).

The finished product!

Once you have completed Phase 3.2, write your updated measurements in the table
below.

Final weight
Fina body fat %
Final waist:height
ratio
Phase 4 Meal Skipping

Phase 4.1 Waking blood sugar

In Phase 4.1 Your mission is to eat one less meal than normal if your waking blood
sugars are not decreasing.

Baselining
After a week of using Phase 4.1, complete the table below.

Your typical waking blood glucose

How many meals do you typically
eat
Typical eating window (hours)
Starting weight
Starting body fat
Starting waist:height ratio

Your Goal
What are your goals for Phase 4.1? Write them in the table below.

Goal waking blood

glucose
Target weight
Target body fat
Target waist:height ratio

Your Favourite Tools

If you have completed phase 2, make sure you continue to use Your Favourite Tools
(from Step 2.11). If you haven’t yet completed Phase 2, then it will also be useful if
you complete Steps 2.3 to 2.11 (which do not require pre-meal blood sugar testing).

The finished product!

Once you have completed Phase 3.1, write your updated measurements in the table
below.

Final waking blood

glucose
Final weight
Final body fat %
Final waist:height ratio
Final eating window
Typical number of meals
Phase 4.2 - Bodyweight
In Phase 4.2, your mission is to eat one less meal if your weight is above your target
weight.

Baselining
After a week of using Phase 4.2, complete the table below.

Current weight
Current body fat %
Current waist:height ratio
Target rate of weight loss
Target rate of fat loss
Typical time of your first
meal
Typical time of your last
meal
Typical eating window
Typical number of meals

Your Goal
What are your goals for Phase 3.2? Write them in the table below.

Target weight
Target body fat
Target waist:height
ratio

Step 4.2.3 - Your Favourite Tools

If you have completed Phase 2 - Hunger Training, make sure you continue to use
Your Favourite Tools (from Step 2.11). If you haven’t yet completed Phase 2, then it
will also be useful if you complete Steps 2.3 to 2.11 (which do not require pre-meal
blood sugar testing).

Step 4.2.4 - The finished product!

Once you have completed Phase 3.2, write your updated measurements in the table
below.

Final weight
Fina body fat %
Final waist:height
ratio
Typical number of
meals