green detox drink

Allergen-Friendly Fasting Mimicking Protocol

Most practitioners recommend various detox protocols involving juicing, herbal supplements, pungent teas, and even clay while fasting for a set period of time. These protocols seem complicated but they are getting their benefit through the act of fasting, while distracting you with something either unnecessary or potentially harmful.

My preferred detoxification and metabolic reset protocol involves avoiding distractors and fasting. The problem with fasting (usually a water fast) is that it is too effective at detoxifying the body and can overwhelm the adrenals, kidneys and liver. I’ve been impressed by the research findings of Valter Longo and his work on the Fasting Mimicking Diet, which is a diet that is low calorie, moderate carbohydrate, low protein, and high in fat. Dr. Longo even offers a packaged meal named Prolon, which is a clever name meaning prolonged fasting.

What is great about the Fasting Mimicking Diet is that you can get the benefits of fasting while still eating throughout the day, it allows your body to detoxify and make repairs at a rate that is more manageable for your kidneys and liver.

The problem with Dr. Longo’s Prolon package is that it is not allergen friendly and while my wife and I benefited from this protocol, we craved junk food after coming off of it. The next time we tried a Fasting Mimicking protocol, I created my own protocol that was built around Primal principles and was gluten free, grain free, soy free, and dairy free. This Primal, allergen-friendly protocol worked better for my wife and I. We also felt amazing following the re-feeding process. This is the type of fasting I would recommend for anyone who wants the benefits of fasting, without masochistic self-torture.

How does the protocol work? For the first week of 3 consecutive months, you will eat according to the Fasting Mimicking Protocol and eat as usual for the remainder of the month. This can be done once a year to detoxify, break down damaged red blood cells, white blood cells, proteins, mitochondria, etc.

yogurt fruit cup



Don’t try a Fasting Mimicking Protocol (or any detox program) if you are experiencing the following:

It’s good to build yourself up before fasting to break yourself back down. If you are not in a place where you can handle the additional stress that fasting can place on the body, find what is healthy for you, heal your body and once you are in a good place use fasting as a tool to clean up what is left over.

For more information about general fasting concerns, check out this blog from Mark Sisson (

Older couple doing yoga


Learn more here

Food List:

Use the pdf below as a general guide. You can collect all the products you need from different stores, but I thought I would save you the trouble. Just click the links or pics below to purchase the products needed to get started quick and easy.

Free Download: Allergen Friendly Fasting Mimicking Protocol.pdf

Four Sigmatic Mushroom Coffee Mix

Four Sigmatic Mushroom CoffeeWhen to consume: Breakfast

Great replacement for your morning coffee, no cream or sugar needed.




PURE Traditions Instant Hot Cereal

When to consume: Breakfast

Great low carbohydrate, allergen-friendly (except nuts) and low protein alternative for oatmeal.




Wholly Guacamole 100 Calorie Snack Pack

Sorry, no pic/link. This fresh food product must be purchased in store. Can be found in cups or individual squeeze packs. Look for this item in better grocery stores or health food grocery stores (Natural Grocers, Sprouts, Whole Foods etc.). I’ve seen this in Target as well.

When to consume: 2 a day – Lunch & Dinner

Fat, fiber, more potassium than a banana, what more could you ask for?


Rhythm Superfoods Kale Chips (choose your flavor)

 When to consume: Throughout the day when needed. Day 1 ONLY.

Great snack to help adjust to your new calorie budget. These are delicious, they are not simply dried kale.

Note: Ship with 4 packs, only consume 1 for the protocol. Save the rest for other weeks or just enjoy as a snack after the fast.



Blue Diamond Almonds 100 Calorie Snack Packs

When to consume: Day 1, 3 & 5 – Lunch (or Day 2 & 4)

Lunch time snack to help you feel full until the evening. I would recommend eating over an extended period of time and not all at once.




Wonderful Pistachios – 100 Calorie Snack Packs

When to consume: Day 2 & 4 – Lunch (or Day 1, 3 & 5)

Same as with the almonds. Lunch time snack to help you feel full until the evening. I would recommend eating over an extended period of time and not all at once. If you like pistachios better, feel free to have on Day 1, 3 & 5.




Imagine Soups – Creamy Portobello Mushroom Soup (Dairy-free)

When to consume: 2 Cups – Late Lunch or Dinner (Day 1, 3 & 5)

Great tasting allergen friendly soup. Feel free to salt as needed.

Note: You will need to purchase 2 of these.




Imagine Soups – Creamy Garden Tomato Soup (Dairy Free)

When to consume: 2 Cups – Late Lunch or Dinner (Day 2 & 4)

Great tasting allergen friendly soup. Feel free to salt as needed.

Note: If you love Creamy Tomato, feel free to exchange for Mushroom Soup (Day 1, 3 & 5).




Dragon Herbs – Longevity Tea (gynostemma)

When to consume: Whenever you want, I drink this at night.  (Optional)

Gynostemma tea can improve circulation, support liver health and protect healthy cells




1 Tablespoon Coconut Oil

When to consume: 1 Tablespoon daily added to whichever meal you would like. I usually add this to my morning hot cereal, but it could also be added to either of the soups.


When to consume: All the time!

Stay hydrated during this process to support your liver, kidneys and digestive system as they process all the byproducts of autophagy.



What to expect

Day 1 – You should feel pretty good. Day 1 is designed to ease you into the protocol

Day 2 & 3 – You are will feel a little hungry. These 2 days are the worst. Your body is transitioning from primarily burning food for fuel and gearing up for autophagy.

Day 4 – You feel great! Or at least pretty good. Your body is in full autophagy and you shouldn’t feel hungry anymore. You might even feel a boost in energy.

Day 5 – You still feel good and not too hungry. Autophagy is still doing its job. You may get tired on day 5, depending on how much body fat you have available to burn.

Rinse and Repeat for 2 more months to get the full fasting mimicking protocol effect.


Purchase your food 1 – 2 weeks ahead of time, to make sure you get everything you need for the fast. I would hate for shipping issues to hold you back.
I’ve suggested days and times to eat certain foods, take them as suggestions. I would stick to the food, but you can eat that food whenever you want during the day. If you want soup for breakfast and hot cereal for dinner, go for it. Maybe you want to save your guacamole packets for at night, feel free. Just don’t add more food to any other day, you will get too many calories and you will counteract your body’s transition into autophagy.

Salt everything! Salt is your friend, along with water. Make sure you are using a good mineral salt (Himalayan Pink, French Grey Salt, Redmond’s Real Salt). Every nerve in your body conducts electricity through the exchange of sodium and potassium, you will get headaches, muscle aches and feel like garbage if you are not getting enough salt and other electrolytes.

Keep drinking water. As your body breaks down damaged proteins, cells, mitochondria and fat, it will release toxins into circulation that must be excreted. Autophagy will stress your liver, kidneys and digestive system during this process. Water is the key to making everything work as it should.

Supplements will not negatively impact your fast, (except for branch chain amino acids). If you have vitamins, just take them, you will be fine.

More Tips!

Maybe only go 3 – 4 days if you are underweight. If you don’t have enough resources to support a prolonged fast, you will feel exhausted by day 5. In contrasts, someone with more fat to burn might feel energized and like they could go on for 5 more days. Which leads to my next tip.

Don’t go longer than 5 days. If you are at a higher body fat percentage, you may have noticed positive changes you haven’t seen before and thought “If 5 days are good, I’ll go 7 or maybe 10”. That is a mistake, this is not a way of life, it’s a short window in which your body can clean up and repair itself. Fast for too long and the autophagy process will break down healthy tissue. Remember, you can/will do this for 2 more months to maximize benefits.

When you finish day 5, don’t hit the buffet on day 6. You want to eat light meals for day 6 & 7 to let your body readjust to food. After day 7, you should be good. The re-feeding process is where the real magic happens, this is when your body rebuilds itself after getting rid of all the damaged cellular junk.

Keep a journal of how you feel during this 5-day process and how you feel 2 days after. Do this for each of the 3 months you perform this protocol, so the next time you fast, you can make adjustments.

Limit exercise during this 5-day period.

Your body will be under stress and you will not have the glycogen reserves necessary to perform strenuous activity. Instead, you will activate stress response and prevent yourself from getting the full benefit of the fast. Take a few long walks or multiple short walks throughout your day, this will be enough to keep your metabolism active. The maximum of exercise you could perform would be low-impact jogging or biking. Don’t worry! Even without strenuous exercise, your body is doing a lot during this 5-day period, just let it do its job.

Ratios for you do it yourselfers!

Macros and Calorie Requirements

Day 1

Calories: 4.5 – 7 cals/lb body weight

Protein: 10%

Carbohydrates: 34%

Fat: 56% 

Days 2 – 5

Calories: 3 – 5 cals/lb body weight

Protein: 9%

Carbohydrates: 47%

Fat: 44% 

Calories per macro

Fat: 9

Carb: 4

Protein: 4

Note: On the downloadable spreadsheet I keep the carbohydrates and protein somewhat lower and increase fat to make this protocol keto friendly and allergen friendly. The requirements of the fasting mimicking protocol are that protein and carbohydrates are kept low enough to not stimulate IGF1 and mTOR growth signals. Autophagy occurs in the absence of growth signals.

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Brandhorst, S., Choi, I. Y., Wei, M., Cheng, C. W., Sedrakyan, S., Navarrete, G., … & Di Biase, S. (2015). A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan. Cell metabolism, 22(1), 86-99.
Longo, V. D., & Cheng, C. W. (2016). U.S. Patent No. 9,386,790. Washington, DC: U.S. Patent and Trademark Office.