FREE FAST TRAINING COURSE
Fast Training Week
Focus: Autophagy
1-5th September 2025
Learn how to activate your body’s divinely crafted spring-clean system!
Each day, I’ll guide you step-by-step on how to tap into this incredible process using fasting, food, and simple lifestyle shifts—designed to honour the way your body was wonderfully created to heal.
Whether you’re new to fasting or ready to go deeper, this is your week to reset, repair, and revive. In this five day online course, you’ll receive a FREE HANDY GUIDE to step you through each day. And there’s a question and answer session at the end.
I can’t wait for you to join me inside!
Overview and Handy Guide
Day 1: What is autophagy?
Day 2: What foods that promote autophagy?
Day 3: How do you measure autophagy?
Day 4: How long do you need to fast to achieve autophagy?
Day 5: What are five things you can do to stimulate autophagy?
Final Question and Answer Call
Overview and Handy Guide
Hey Aussie girls, welcome! I’m so excited to have you here for this Fast Training Week, where we’ll be diving into one of the most amazing healing tools built into the human body—autophagy.
Day 1 | What is autophagy?
Key Points – Autophagy Basics
Autophagy is your body’s natural self-cleaning system—like a cellular spring clean. It removes damaged proteins, malfunctioning parts, and even invaders, helping your body repair and renew from the inside out.
This process is activated when you’re not eating—particularly during fasting. It’s one of the most powerful healing tools built into your body, part of the intelligent design God has given each of us.
The scientific world recognised its importance in 2016 when Dr. Yoshinori Ohsumi was awarded the Nobel Prize for his research on autophagy. He showed that when cells are starved of nutrients, they don’t panic—they clean up and become more efficient. Isn’t that beautiful?
Why does autophagy matter? Because it supports:
- Slower aging
- Brain health
- Better metabolism
- Hormone balance
- Reduced inflammation
Think of it as your body’s maintenance crew—sweeping out what no longer serves you so you can function at your best.
The good news is you don’t need anything fancy to trigger autophagy. Just giving your body a break from food—through intermittent or extended fasting—can switch it on.
This process reminds us of the wisdom in our creation. Your body isn’t something that needs to be fixed—it’s something to honour. When we fast, rest, and live mindfully, we’re aligning with how our bodies were designed to function.
Coming up in the next videos:
- How autophagy supports hormone health
- Gentle, safe ways to trigger it
- Choosing fasting windows that work for you
- Making it a sustainable part of your life
Healing doesn’t have to be complicated. Sometimes, it just means stepping aside and letting your body do what it was created to do.
Day 2 | What foods promote autophagy?
Video highlights: Autophagy Support with Food
Autophagy Recap:
God-designed process for cellular clean-up and renewal
Activated by fasting, especially after 17 hours
Works like a dimmer switch—the longer you fast, the deeper it goes
Fasting is Key:
#1 way to trigger autophagy
Foods don’t replace fasting but can support the process gently
Autophagy-Supporting Foods:
– Green Tea & Black Coffee – Contain polyphenols and catechins
Support autophagy without breaking your fast (no sugar or milk)
Turmeric & Healing Spices:
Curcumin in turmeric boosts cellular clean-up
Ginger, cinnamon, and clove also support inflammation reduction
Sulfur-Rich Veggies:
Broccoli, cauliflower, cabbage, etc.
Support liver detox and cellular turnover
MCT Oil:
Helps extend fasts, reduce hunger, and maintain ketones
Supports fat-burning and energy
Healthy Fats:
Avocados, olive oil, macadamias, walnuts
Nourish cells and mitochondria, enhancing autophagy
Seaweed & Sea Vegetables:
Rich in minerals like iodine
Support thyroid and cellular health
Clean Eating Still Matters:
Whole, organic, nutrient-rich foods between fasts help healing
Food sets the tone; fasting opens the door
Spiritual Reminder:
Your body is fearfully and wonderfully made
Trust God’s design—your body knows how to heal when given space
Day 3 | How do you measure autophagy?
Key Highlights:
Understanding Autophagy & How to Track It
– Autophagy = Cellular Healing
Happens on a cellular level during fasting, but we can track it indirectly with some simple too
The longer the fast (up to 72 hours), the more active autophagy becomes.
Tools to Measure Your Progress
- Glucose-Ketone Index (GKI)
- Formula: Glucose (mmol/L) ÷ Ketones (mmol/L)
- Convert glucose from mg/dL to mmol/L by dividing by 18.
- GKI of 1–3 = therapeutic ketosis → likely deep autophagy.
- Dr. Boz Ratio (Dr Annette Bosworth, M.D.)
- Simpler formula: Glucose (mg/dL) ÷ Ketones (mmol/L)
- Ratio under 80 = fat-burning state
- Ratio under 40 = deep autophagy likely
Encouragement & Practical Tips
- These are tools, not judgments.
Your body is beautifully complex—don’t reduce it to a number. - Healing is already designed into your body.
You’re aligning with God’s natural rhythm, not forcing it. - Pro Tips:
- Test first thing in the morning for best accuracy.
- Stay hydrated—it affects ketone readings.
- Be patient—healing takes time. Trust the process.
Final Words
You’re not alone—God’s got you on this healing journey. Autophagy is a God-designed process of renewal. Tracking tools help you stay informed and celebrate small wins.
Day 4 | How long do you need to fast to achieve autophagy?
What you’ll learn in this video:
Autophagy = Cellular Clean-Up:
It’s the body’s way of breaking down and recycling old, damaged cells to create newer, healthier ones.
Dimmer Switch Analogy: Autophagy doesn’t “switch on” all at once; it gradually increases—like turning up a dimmer switch—the longer you fast.
When Does Autophagy Begin? Starts around the 17-hour fasting mark and becomes more active the longer the fast continues: 20–24 hours: Moderate benefits and 36–48 hours: Deeper autophagy
72 hours (3 days): Peak autophagy with advanced cellular repair, reduced inflammation, and possible immune system reboot
You Don’t Have to Fast for 72 Hours: Regular 17–24 hour fasts still offer powerful health benefits and help build metabolic flexibility.
God’s Intelligent Design: The body’s renewal systems are part of God’s divine design, showing we were made not just to survive but to thrive.
Progress Over Perfection: It’s not about getting it perfect—it’s about tuning in to your body’s rhythms and allowing time for healing.
Every Fast Matters: No matter the length, fasting is a gift to your body—a way of honouring how God designed it to heal and restore.
Dr Boz has a helpful spreadsheet you can download and use. Link to Dr Boz website:
Day 5 | What are five things you can do that stimulate autophagy?
So there you have it—five incredible, God-designed ways to deepen autophagy and support hormone balance:
1. Intentional exercise
2. Quality sleep
3. A little cold exposure
4. Smart fasting
5. Ketones and MCT oil
When we honour the rhythms of our body, and support the natural systems that God placed within us, we begin to experience a new level of healing and balance.
Let’s keep learning and walking this path together—one step at a time, one fast at a time.
Bless you heaps, and I look forward to seeing you in the Q and A session tomorrow!
Join us for our LIVE Question and Answer session.
Our Autophagy FTW Q&A is scheduled for
Friday, 5th September 2025 at 7pm (Sydney time)