| Time | What to Consume | Benefits | Notes for Cross-Reactivity | Cycling or Pause Needed |
|---|---|---|---|---|
| Morning (8 AM – 12 PM) – Fasting Period | After Waking Up: Matcha Green Tea (plain) | Boosts energy, focus, and provides antioxidants | Drink plain to avoid breaking fast (no sweeteners or milk). | Cycle after 8-12 weeks; take a 1-2 week break. |
| Rosemary Tea (plain) | Enhances memory, focus, and circulation | Safe to consume during fasting, no calories. | No cycling needed. | |
| Vitamin C (with water) | Supports immune function | Ensure it’s sugar-free to avoid breaking fast. | No cycling needed. | |
| Rooibos Tea (unsweetened) | Rich in antioxidants and supports skin health | Drink plain (no honey) to stay in a fasted state. | No cycling needed. | |
| Early Afternoon (12 PM – 1 PM) – Eating Window | Shake: Anlene Gold (calcium), creatine, whey, 4 bananas, coconut oil, almond nuts, chia seeds, basil leaves, blue ternate flowers | Provides protein, calcium, antioxidants, anti-inflammatory benefits, and nutrients for muscle recovery, skin, and brain health | Start your eating window with the shake for post-fast nutrition. Basil supports digestion, while blue ternate adds antioxidants and cognitive support. | No cycling needed. |
| Fish Oil (1200 mg, 1 tablet) | Supports heart and brain health, better absorbed with fats from your shake | Take with meals during your eating window to avoid breaking fast. | No cycling needed. | |
| Calcium Tablet (500 mg) | Supports bone health and muscle function | Take with your shake or meals. | No cycling needed. | |
| Mid-Afternoon (2 PM – 3 PM) | Nettle Tea | Supports hair health, reduces inflammation, and provides minerals | Safe to consume with meals during the eating window. | No cycling needed. |
| Calcium Tablet (500 mg) | Ensures adequate calcium intake for bone strength | No conflict with nettle tea. | No cycling needed. | |
| Late Afternoon (4 PM) | Lotus Tea | Calms the mind, reduces stress, and improves circulation | Safe to consume during the eating window. | No cycling needed. |
| Dinner (6 PM – 7 PM) | Turmeric and Ginger Tea | Anti-inflammatory properties, aids digestion, and supports joint and muscle recovery | Drink with or after meals during your eating window. | Cycle after 8-12 weeks; take a 1-2 week break. |
| Fish Oil (1200 mg, 1 tablet) | Supports heart health, joint health, and reduces inflammation | No cross-reactivity concerns, take with dinner. | No cycling needed. | |
| Evening (8 PM) | Chamomile Tea | Promotes relaxation and prepares your body for restful sleep | Take before bed, at the end of the eating window, to help unwind and relax. | No cycling needed. |
| Ashwagandha Tea (unsweetened) | Reduces stress, balances hormones, and promotes restful sleep | Drink unsweetened if taken during fasting, or with honey if before 8 PM. | Cycle after 8-12 weeks; take a 1-2 week break. |