'How to Break a F ast' Checklist
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Your complete guide with a list of foods to Break a fast with, approved supplements to take, and the science behind it. Keep it on your phone or print it out so you know exactly how to break your fast for optimal results.
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thomas delauer
thomasdelauer.com
A concise list of approved foods, supplements, and timing strategies to break your fast safely.
Clear recommendations for lean proteins and plant-based alternatives that protect your metabolism.
Step-by-step pre-fast guidance to lower cortisol and support hormone balance.
Built around real fasting physiology, this checklist helps minimize inflammation, balance cortisol, and reset your metabolism for a smoother, more effective transition from fasting to eating.
A practical guide you can use anytime — at home, on the go, or after longer fasting windows.
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Evidence-based insights to reduce inflammation and digestive stress post-fast.
take a deeper dive
my top foods to break a
f ast with
In this video, I share five go-to meals for breaking a fast — each chosen for how it impacts your hormones, digestion, and metabolism. You’ll learn why pairing the right foods matters, how to avoid insulin and fat-storage traps, and which combinations support your thyroid, gut, and recovery after fasting.
Use it alongside your How to Break a Fast Checklist to see how these science-backed strategies translate into real meals that keep your results consistent.
You’ve learned the science of breaking a fast. Now see it in action with real meals for fat loss, keto, and plant-based eaters that make every fast easier to maintain.
Thomas is a health and performance strategist who simplifies the science of nutrition, training, and longevity—helping people achieve real, lasting results.
With a science-backed approach, he translates complex concepts into practical strategies anyone can apply. Once stuck in the corporate grind at 280 pounds, he transformed his own health and now helps others do the same.
Thomas DeLauer
who is
