What is the Dr. Boz Ratio?
Divide fasting glucose (mg/dL) by blood ketones (mmol/L). Above 80 = glucose-dominant; 40–80 = moderate ketosis; under 40 = deeper therapeutic ketosis.
Dr. Boz Ratio Calculator
Log fasting glucose and blood ketones during your fast. Ratio under 40 suggests deeper therapeutic ketosis — guidance from Dr. Annette Bosworth (Dr. Boz).
How to use this
- Choose water-only or assisted fasting, pick your goal hours, and set your profile for personalized guidance.
- Tap Start fast when you finish your last bite. When you reach your goal, we show how to break the fast with meal ideas.
- Follow doctor-sourced tips for electrolytes, cycle timing, and when to break your fast safely.
Optional: Dr. Boz Ratio (glucose ÷ ketones)
Track metabolic progress during your fast. Target under 80 for ketosis; under 40 for deeper benefits (Dr. Boz).
Breaking an extended fast (19–35h)
After a gut-reset or autophagy fast, your digestive system is resting. Dr. Mindy recommends protein, fat, and fiber — but in a moderate portion, not a feast.
How to break your fast
- 1Optional first: warm bouillon or bone broth (Dr. Westman) — especially after water-only fasts.
- 2First meal: protein-forward and low carb. Aim for ~15–25g protein with healthy fat.
- 3Include gentle fiber: leafy greens, cucumber, or broccoli — not a huge raw salad right away.
- 4Eat slowly and stop at comfortable fullness — your hunger signals may be sharper than usual.
- 5Resume your normal low-carb eating window. Skip dessert and processed carbs for this first meal.
What to avoid
- • Breaking your fast with fruit juice, smoothies with banana, or sugary yogurt.
- • Large portions — treat this like two small meals 30 minutes apart if needed.
- • Heavy cream coffee with sugar — black coffee or tea is fine if you already tolerate it.
Expert tips
- Dr. Mindy Pelz: This is her weekly "gut reset" break — quality protein, healthy fat, and fiber stabilize blood sugar after autophagy.
- Dr. Eric Westman: Salt your food normally when you eat. If you feel lightheaded, bouillon before your meal helps.
- Dr. Boz: Check your Dr. Boz Ratio after eating — a gentle protein meal should keep ketosis reachable without a glucose spike.
Suggested break-fast meals
All recipesbreakfast
Scrambled Eggs with Spinach
Quick high-protein breakfast with minimal net carbs. Blood-sugar-friendly start for keto and insulin resistance meal plans.
~2g net carbs · 18g protein
lunch
Chicken Salad Lettuce Cups
Creamy chicken salad served in crisp lettuce wraps — low carb, high protein, no bread required.
~3g net carbs · 28g protein
dinner
Baked Salmon with Broccoli
Simple sheet-pan style dinner rich in omega-3s and protein with about 6g net carbs per plate.
~6g net carbs · 34g protein
breakfast
Low Carb Egg Muffins
Make-ahead egg cups with cheese and veggies — grab-and-go breakfast for busy mornings.
~2g net carbs · 12g protein
Not medical advice. Guidance synthesizes public teachings from Dr. Mindy Pelz, Dr. Eric Westman, and Dr. Boz. Talk to your doctor before fasting — especially on diabetes, blood pressure, or kidney medications.
Fasting timer
Related guides
Insulin resistance
Dr. Boz Ratio Explained — Glucose ÷ Ketones
How to calculate and interpret the Dr. Boz Ratio for fasting and keto. Targets for weight loss, autophagy, and insulin resistance.
6 min read
Fasting
Fasting on Diabetes and Blood Pressure Medications — Safety Basics
Why insulin, sulfonylureas, and BP meds require doctor supervision before extended fasts.
8 min read
Frequently asked questions
When should I check my ratio?
Many people check in the morning before breaking a fast, or at 17–24 hours when autophagy benefits increase. Use the same meter each time for consistency.
Is this medical advice?
No. The ratio is an educational tool from Dr. Boz’s public teachings. Work with your doctor if you manage diabetes or take glucose-lowering medications.
Other calculators
Metabolic Low Carb Calculator · https://metaboliclowcarb.com