Shane’s Complete Lion Diet & Fasting Plan

Phase 1 — Prep (Now → Jan 1)

• Reduce sugars, carbs, and processed foods.
• Transition into higher protein and simple whole foods.
• Consider baseline labs (CBC, CMP, lipids, A1c, uric acid).
• Optional doctor conversation:
  • “3-day fast, then beef/water/salt for 3 months.”
  • No gallbladder → diarrhea on refeed.
  • Discuss bile salts, digestive enzymes, or bile-acid binders.

Phase 2 — Jan 2–4: 3-Day Fast (Kickoff)

• Water + electrolytes only.
• Light movement only (walks).
• No calories, no bone broth, no small snacks.

Stop immediately if:

• Chest pain, heart palpitations, fainting.
• Severe dizziness, confusion, inability to think clearly.
• Signs of dehydration that don’t resolve.

Phase 3 — Jan 5–7: Gentle Refeed → Lion

Break Fast with Thin-Sliced Eye of Round

Eye of round is ideal for no gallbladder: very lean, easy to digest, small fat load.

Refeed Day 1

• Meal 1: 2–3 oz thin-sliced eye of round. Eat slowly.
• Wait 60–90 min to check digestion.
• Repeat 2–3 oz portions 3–4 times during the day.
• Total Day 1: around 6–10 oz total food.
• No big fatty meals or large portions.

Refeed Day 2

• 3–4 oz portions, 2–3 meals.
• Lean meats or small introduction of slightly fattier cuts.

Refeed Day 3

• Shift into normal Lion eating rhythm.
• Begin reintroducing fattier cuts (slowly).
• 1–2 meals/day.

Phase 4 — Jan 8 → April 1: Strict Lion, No Weekly Fasts

Your Lion Ruleset

• Food: ruminant meat (beef/lamb/bison), water, salt.
• 1–2 meals/day.
• No snacking unless true hunger (not boredom).
• No scheduled weekly 36–40 hr fasts during Lion.
• If naturally not hungry → skip a meal (fine).

No-Gallbladder Adjustments During Lion

• Avoid very high-fat meals in one sitting.
• If diarrhea returns, temporarily revert to leaner cuts.
• Hydrate and salt water regularly.

What to Track Daily

• Weight
• Energy (1–10)
• Mood/mental clarity (1–10)
• Digestion: stool consistency, urgency, cramping

Phase 5 — Post-April (Whole Foods Template)

Weekly Rhythm

• Whole Foods eating: 5–6 days/week.
• 1× weekly 36–40 hr fast.

Whole Foods Categories

Protein (anchor every meal)

• Beef, lamb, venison, bison
• Chicken, turkey
• Fish (salmon, sardines, white fish)
• Eggs
• Optional dairy: Greek yogurt, cottage cheese

Carbs

• Fruit: berries, apples, oranges, melons
• Veg (cooked easier first): carrots, green beans, squash
• Roots/tubers: potatoes, sweet potatoes
• Optional: oats, rice, quinoa, whole-wheat bread

Fats

• Fat from meat, eggs, fish
• Small amounts olive/avocado oil
• Avoid giant high-fat meals (no gallbladder)

Daily Meal Template (Non-Fast Days)

Plate formula:

• ½ protein
• ¼ vegetables
• ¼ carbs (fruit or cooked veg or potatoes)

Weekly 36–40 hr Fast Structure

• Sun 7 pm → Tue 11 am (example window)
• During fast: water + electrolytes, no calories

Breaking the Fast (No Gallbladder)

• Start with 3–4 oz lean protein (eye of round, chicken breast, 90/10 beef).
• Add small cooked veg or fruit (½ banana or small potato).
• Very light fat intake first 24 hours.
• Eat slowly; second meal moderate size.

Tea-Time Snack Options

Daily Snacks (Whole Foods Only)

• Apple/pear + 6–10 almonds
• Berries + 2–3 tbsp Greek yogurt
• Veg + hummus or small portion of chicken/turkey slices

1–2× per week “treaty” snacks (still Whole Foods)

• 1–2 squares of dark chocolate + fruit
• Small homemade oat/honey/nut cookie (Whole Foods ingredients)

Tea-Time Guardrails

• Keep snacks 150–250 calories.
• One small plate only.
• Always include protein or fiber.
• Use the tea ritual to slow the pace and enjoy the time with Vicki.

One-Sentence Summary