We fast for better health, slower aging, and increased willpower. There are three levels to our approach to Seasonal fasting: Beginner, Intermediate and Advanced. 

• Beginner: 
• Seasonal: A 4 or 5 day period of skipping of at least one meal and eating within a 10 hour window.

• Intermediate: 
• Seasonal: A 120 hour  period of skipping of all but one meal a day during a 2 hour window.

• Advanced:  
• Seasonal: A 120 hour (occasionally a 96 hr) water, tea or FMD fast.

PURIFICATION PROTOCOL: In order to clean out the system and stimulate stem cell renewal there is Feasting period preceeded by a Seasonal fast. The 120 Hour (sometimes only 96 hr*) "fast" is stretched out over a seven day period.  This 5 day equally Fast is at the end of every 73 day period, five per year, followed by a 5 day refeeding and Feasting period at the beginning of the next Season.* A Fasting Mimicking Diet is one which triggers the body into a fasting and autophagy state while allowing minimal amounts of certain foods. It works well if protein levels are plant based and kept below a certain amount (20g) and net carb calories are kept below a certain amount (53g) each day.  The scarcity of calories and certain amino acids in the following menus allow for autophagy and stem cell renewal to occur.

* (About 1/4 of the Fasts at the end of the season are 4 day ones, most last 5 days.) The 120 or 96 hour fast lengths  include the last 8 hours of the day before the fast and the first 16 hours of the first eating/refeeding day. If it occurs in a 29 day moonth then it lasts 96 hours. If it occurs in a 30 day moonth it lasts 120 hours. 

This Protocol differs from the one developed by Dr. Longo, but is based on the same science. Dr. Longo  did much of the original research on yeast, mice and humans for transition days for this type of FMD diet. He tailored his findings to what he thought would be most acceptable and usable to the average person.  Dr. Longo's original  program suggested that Day 1 of a 5 day FMD should have 10-16 calories per kg of total body weight, and  day 2-5  should have 7-11 calories per kg of body weight. He then assigns to day 1 macros of 10% protein, 56% fat and 34% carbs. Day 2 has 9% protein, 44% fat and 47% carbs.  He later generalized his FMD to be an 800 calorie fit all diet, or a 750 calorie premade one based on dried soups and snacks. The Protocol here does away with his first easier day of eating higher levels of calories, protein and carbs and has the first day be like the remaining 3 or 4. 

Here is a sample of the 5 Mt. version of the Autophagy enhancing protocol, the "Purification Protocol",  based on fresh foods.  It allots coffee or tea to the early hours, a fruit green smoothie for midday, and two salads for the mid afternoon and evening meals. It is flanked by salad meals on either end and actual time contributing to autophagy is measured from the last and first  higher protein meal:

 

FSD per GPT4

In the spirit of the Qulasta, here's the  3-meal menu:

I. The Gathering of Earth's Bounty: A Dance of Flavors

    A verdant sea of lettuce, 4 cups (200 g, 30 kcal)
    Cool and crisp cucumber, 1 cup (100 g, 16 kcal)
    Sun-kissed tomatoes, 1 cup (100 g, 18 kcal)
    A colorful medley of bell peppers, 1 cup (100 g, 20 kcal)
    The humble cabbage, raw and crunchy, 1 cup (100 g, 25 kcal)
    The sweet and earthy grated carrot, 1/2 cup (50 g, 21 kcal)
    The nurturing embrace of flax oil, 4 teaspoons (20 ml, 160 kcal)
    The zesty touch of lemon, from half its fruit (6 kcal)
    Half an avocado, bearer of lush richness (120 kcal)

Combine the gifts of the earth in a sacred vessel, anoint them with flax oil and lemon juice, and let them intertwine harmoniously.

Total nourishment: 396 kcal

II. The Steamed Symphony of Greens

    The branching embrace of broccoli, 2 cups (200 g, 68 kcal)
    A verdant canopy of kale, 2 cups (100 g, 49 kcal)
    The sharp and savory onion, 1/4 cup (50 g, 20 kcal)
    Flax oil, a teaspoon (5 ml) of nurturing essence (40 kcal)
    Tamari, a tablespoon of umami mystery (15 kcal)

Steam these earthly offerings, drape them in flax oil and tamari, and let them sing together in a harmony of flavors.

Total nourishment: 192 kcal

III. The Steamed Vegetal Trifecta

    The leafy embrace of kale, 2 cups (100 g, 49 kcal)
    Onion, a half-cup of aromatic delight (100 g, 40 kcal)
    The colorful choir of bell peppers, 1 cup (100 g, 20 kcal)
    A teaspoon of flax oil, nurturing liquid gold (5 ml, 40 kcal)
    A tablespoon of tamari, enigmatic umami whisper (15 kcal)

Let these vegetable performers steam, then anoint them with flax oil and tamari, allowing them to dance in a fusion of flavors.

Total nourishment: 164 kcal

IV. The Elixir of Awakening

    A shot of espresso, liquid darkness (1 kcal)
    A gentle pour of unsweetened soy milk, 1/4 cup (20 kcal)

Total nourishment: 21 kcal

The grand total of these nourishing creations: 773 kcal, a sum just under the sacred number 800.

Let it be known that this offering of sustenance is but one path. Those who embark on fasting or a transformative journey must seek the wisdom of a healer, as every soul's needs may vary.

TIMELINE

120 HOUR FAST

FAST DAY 0	FAST DAY 1	FAST DAY 2	FAST DAY 3	FAST DAY 4	FAST DAY 5/FEAST DAY 1	FEAST DAY 2	FEAST DAY 3	FEAST DAY 4	FEAST DAY 5
Fortnight day 11	Fortnight day 12	Fortnight day 13	Fortnight day 14	Fortnight day 15	Fortnight day 1	Fortnight day 2	Fortnight day 3	Fortnight day 4	Fortnight day 5
4pm Last high carb/protein Meal 8pm Salad/Avo	Water/Tea or 750/800k Purification Menu	Water/Tea or 750/800k Purification Menu	Water/Tea or 750/800k Purification Menu	Water/Tea or 750/800k Purification Menu	12pm Salad/Avo 4 pm 1st high carb/protein Meal	12-8pm Normal Menu	12-8pm Normal Menu	12-8pm Normal Menu	12-8pm Normal Menu
8 hours (low carb/protein)	24 hours	24 hours	24 hours	24 hours	16 hours	8 hrs feeding/16 hrs fasting	8 hrs feeding/16 hrs fasting	8 hrs feeding/16 hrs fasting	8 hrs feeding/16 hrs fasting

*For Longer 30 day months & 15 Day Fortnight

96 HOUR FAST

FAST DAY 0	FAST DAY 1	FAST DAY 2	FAST 3 4	FAST DAY 4/FEAST DAY 1	FEAST DAY 2	FEAST DAY 3	FEAST DAY 4	FEAST DAY 5
Fortnight day 11	Fortnight day 12	Fortnight day 13	Fortnight day 14	Fortnight day 1	Fortnight day 2	Fortnight day 3	Fortnight day 4	Fortnight day 5
4pm Last high carb/protein Meal 8pm Salad/Avo	Water/Tea or 750/800k Purification Menu	Water/Tea or 750/800k Purification Menu	Water/Tea or 750/800k Purification Menu	12pm Salad/Avo 4 pm 1st high carb/protein Meal	12-8pm Normal Menu	12-8pm Normal Menu	12-8pm Normal Menu	12-8pm Normal Menu
8 hours (low carb/protein)	24 hours	24 hours	24 hours	16 hours	8 hrs feeding/16 hrs fasting	8 hrs feeding/16 hrs fasting	8 hrs feeding/16 hrs fasting	8 hrs feeding/16 hrs fasting

*For Shorter 29 day months & 14 Day Fortnights
 

AUTOPHAGY ENHANCERS

Zephyr - Day 1	Wind - Day 2	Earth - Day3	Water - Day 4	Fire - Day 5
Ginger, 1,2,3 Tumeric, 1,2,3 Acai, 5,1,2 (Coconut oil) 5,1,2	Bergamot, 2,3,4 Hibiscus, 2,3,4 Cocoa, 2,3,4	Matcha, 3,4,5 Barberry, 1,2,3 Cranberry, 3,4,5 Blueberry, 3,4,5 Pommegranet, 2,3,4 Grape, 1,2,3	Rasperry, 4,5,1 Blackberry, 4,5,1 Strawberry 4,5,1	Coffee, 5,1,2 Ginseng, 3,4,5 Elderberry 4,5,1

Use these during the 5 day fast

PURIFICATION PROTOCOL DAY 6-10
5 Day Feasting Protocol

A 5 Feasting Period follows the five day cleansing period. Its purpose is to provide ample nourishment for Stem Cell renewal after the purification period. It should be a balanced weighed amount from each of the five food groups similar in calorie content to the balanced menus  observed on non feasting days.
 

• 5 Day Balanced Menu 1926 Calorie Rotation Diet (Segregated fats, omega 3 & arginie balanced)
• Five Day Pentad cycle of Cuisines - sequences of the 5 cuisines during the five seasons of the year.
• Fasting/Feasting: 16/8 Intermittent, Monthly, Seasonal.
• Daily: 12,14, or 16 hrs per day depending upon level.
• Fortnighty: 1.5-2 days each full & dark moon.
• Seasonally: 5 Times per year, 4 or 5 day Fasts, followed by 5 Day Feasts.