Fasting & Keto, the Sustainable Way
Make intermittent fasting and lower-carb eating actually sustainable: ease into a window, keep your electrolytes and protein up, and stop the fatigue and cramps that make most people quit.
Thomas DeLauer's practical take on fasting and lower-carb eating. The fasting itself is free; what makes it work long-term is the support around it: electrolytes to prevent the 'keto flu' and fasting fatigue, enough protein to protect muscle, and a few targeted supplements. This protocol is about doing it sustainably, not about extreme or prolonged fasting.
Why it works▼
Ease into a gentle eating window
A modest overnight fast is enough for most people. Build gradually and fast on busy days so you think about it less. Longer or stricter is not better.
Replace your electrolytes
Most fasting and keto fatigue, headaches and cramps are an electrolyte problem, not a calorie one. Replacing them is the single biggest fix for sustainability.
Add magnesium
Magnesium is commonly low on lower-carb diets and supports sleep, cramps and energy. DeLauer flags it as a near-universal addition.
Break your fast with protein
Protein protects muscle during fasting and keeps you full. DeLauer's evolved view leans higher-protein to preserve muscle and metabolic rate.
C8 MCT oil for energy in the window
A little C8 MCT can give steady energy during the fasting window without a big insulin response. Optional; start small.
Cover the keto micronutrient gaps
Lower-carb eating can leave gaps; DeLauer's keto supplement list centres on omega-3, vitamin D and K2 alongside electrolytes and magnesium.
- People trying intermittent fasting who keep quitting from fatigue
- Anyone going lower-carb or keto who wants to feel good doing it
- People who want to lose fat without losing muscle
- Those who want the support stack that makes fasting sustainable
- Fasting is not for everyone. Skip it, or get medical guidance first, if you are pregnant or breastfeeding, under 18, have a history of disordered eating, are underweight, or take medication (especially for diabetes) that requires food. If fasting drives preoccupation with food or restriction, stop.
- This protocol is about gentle, sustainable fasting, not extended or aggressive fasting. More restriction is not better, and we do not give calorie targets here.
- Electrolytes and magnesium are the fix for most fasting fatigue and cramps; if you feel unwell, eat and rehydrate rather than pushing through.
- Supplements fill gaps; they do not replace real food, protein and sleep. DeLauer recommends products via affiliate links, so verify brands independently.
- Educational only, not medical advice; speak to a clinician before big dietary changes.
- July 10, 2026 Removed a non-specific channel link and added a verified Listen and Clip source.
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Thomas DeLauer and is not created, reviewed, endorsed by, or affiliated with Thomas DeLauer or Nutrition Educator.