WEEK 5: DAY 3 · WEDNESDAY 

Today is a REGULAR MACRO DAY
Tomorrow is the 24hr FAST!

KEY today is to end break your fast earlier than normal and end your eating window as early as possible. I recommend breaking your fast today around 9am and ending your eating window by 3:00 or 4:00pm. This way, when we break our 24 hour fast on Thursday, we can do so mid-day and not have to wait until 7pm or 8pm.

Make sure you are eating to hit all your macro goals today. Getting optimal levels of carbs, protein and fats will be especially important today so your body is ready for tomorrow’s 24 hour fast.

I want to take a few minutes to chat about the upcoming 24-hour fast tomorrow. I encourage each of you to try to fast as long as possible tomorrow (unless you're pregnant, nursing or have other extenuating health issues - please do not participate). Your body may not be used to fasting so it may be a little trying. You’ve got this! Here are some helpful tips:

1. Drink more water than you think you need. The part of our brain that tells us we are hungry is the same part that tells us when we are thirsty; therefore, try drinking a lot of water tomorrow. Electrolyte water (Ultima, Relyte) is always a wise choice because when we fast, our bodies quickly lose electrolytes/minerals through sweat and urine. Electrolyte water will replenish those and help us push through with energy.

2. As with our 16 hour fasts, be sure not to exceed 50 calories; otherwise, you are at risk of breaking your fast. You can drink black coffee, hot tea and unsweetened tea today, as well. ️Your normal coffee or tea routine is fine too, just be very aware not to exceed the 50calorie, 0g carbs, 0g fiber rule.

3. Keep yourself busy and remind yourself of why you are fasting. Fasting isn’t happening to us, but it is happening for us. It is important to give your digestive system a complete break every now and then so it can recover. Extended fasts also allow our bodies to repair our damaged and diseased cells. Extended fasts should be used for their healing benefits and never as punishment.

4. Fast as long as you can, but always listen to your body. Anything over 12 hours is beneficial and anything over 16 hours is even better. Reach out if you need some encouragement! Remember, progress over perfection. We aren't striving for perfection. P.S. 24 hours doesn’t mean perfection.

5. Rest tomorrow or participate in an active recovery workout in the app. It is important not to deplete your energy during your 24-hour fast.

6. Break your fast tomorrow evening with something light, yet evenly balanced in macros. I usually grab a banana and a whole heap of peanut butter. Or make a quick turkey wrap with veggies/avocado. Do not feel the need to post macros tomorrow, but I want to hear from everyone! Cheer one another on! We are in this together!

TODAY’S ACTION ITEMS:

• Break your fast early today, end your eating window as early as possible. Ideal schedule: Break your fast today at 9am, end your eating window by 3:00pm or 4:00pm

• I share more below about VIP in today's training and an important note about the 14-day cancellation requirement prior to auto-enrollment at the end of the 6 weeks

• Let's all focus on HITTING your macro goals today so you are fully prepared for tomorrow's 24 hr fast!