How To Use This Log

1. Set Base Constraints: Define your water targets and mineral milestones prior to starting your logging routine.
2. Daily Assessment: Check off checkboxes incrementally throughout the day to visually track baseline consistency.
3. Bi-Daily Vitals: Document blood pressure and response cues both morning and evening to review baseline wellness.

Step-by-Step Pre-Fast Timeline

• 3 to 5 Days Before: Cut Sugar and Refined Carbs
  Stop eating sweets, pastries, white bread, pasta, and processed snacks. This lowers your baseline blood sugar and prevents energy crashes when you start.
• 2 to 3 Days Before: Shift to Low-Carb / Keto
  Focus your meals on healthy fats (avocado, olive oil) and clean proteins (eggs, fish, chicken) with leafy greens. Starting fat-adaptation early means your body begins making ketones before day one of the fast, eliminating the rough adjustment days.
• 1 Day Before: Clean Out and Hydrate
  Eat a very light early dinner. Clear your fridge of temptations and prep your bone broth ingredients so everything is ready to go. Start drinking plenty of water with a pinch of salt to top off your mineral levels.

Nutrient-Rich Broth Preparation

A standard guide for preparing homemade bone or vegetable base liquid infusions:

1. Roast (Optional): Roast select marrow bones at 375°F–450°F for 30–60 minutes to develop aromatics and deepen flavor profile.
2. Combine: Place roasted options or chopped medley vegetables into a large pot or slow cooker, fully submerging under cold water.
3. Acid Element: Mix in 1–2 tablespoons of apple cider vinegar prior to heating to assist mineral structural release.
4. Simmer: Bring cleanly to an initial boil, skim off any surfaced foam or impurities, and immediately pull back to a low, gentle simmer. Simmer slowly for 12–24 hours (or 2–3 hours for strict vegetable alternatives).
5. Strain & Store: Run liquid through a fine-mesh filter, cool completely, and keep refrigerated up to 5 days or frozen for later convenience.

Daily Supplement & Mineral Reference

Map your targeted baseline additives and general schedules below for easy physical validation: