WEEK 4: DAY 4 · THURSDAY 

OPTIONAL 24-HOUR FAST (IF NOT PARTICIPATING, REGULAR MACRO DAY)

Today is our 24-hour Fast! It's also an "active recovery" or rest day!!

Your “timer” started as soon as you finished your last meal yesterday and you’ll continue fasting until you reach the 24-hour mark.

When you break your fast this evening, choose a balanced meal and eat until you are 80% full—do NOT stuff yourself.

PRO TIP: I recommend first breaking your fast with a small snack, wait 30 minutes - and THEN eat a full meal! This will help you avoid overeating!

If you are breastfeeding or pregnant, please skip the 24 hour fast and do a regular macro day!

24-HOUR FAST TIPS

  • ALL. THE. WATER. (and sparkling water like lacroix)

  • Hot lemon water and hot herbal tea (literally have a cup in hand at all times)

  • In the morning - I go get a giant iced black coffee (unsweetened) from Starbucks - and a giant iced passion tea (unsweetened) it helps get my "fast day" off on the right foot"

  • Mind over matter - focus on how amazing your going to feel!

24-HOUR FAST BENEFITS

  • Benefits of 24-hour fast - more than just mind over matter!

  • The 24-hour fast allows your body to experience complete digestive rest

  • When your body is not focused on digesting food or delivering and storing nutrients, it can focus on other processes such as cellular repair, lipid (fat) metabolism, stabilizing blood sugar levels, and improving gut health AND body composition!

  • During a period of fasting, the damaged cells that contribute to disease are removed from the body in a totally natural way

  • Apoptosis (normal cell death) and autophagy (the destruction of damaged or redundant cellular components) are CRITICAL for healthy regeneration!

This is why fasting is so powerful when it comes to reducing the risk of cancer and Alzheimer’s; the damaged cells that contribute to disease are being removed from the body in a totally natural way.

TODAY’S ACTION ITEMS:

  • Participate in the 24-hour fast (unless you are pregnant or breastfeeding). The clock started when you finished dinner last night. Be sure to break your fast with a well-balanced meal until you are about 80% full. Break your fast this evening as soon as your 24-hour timer is up. Remember, do NOT stuff yourself!

  • No need to post macros because of our 24-hour fast (unless you’re doing a regular macro day!!)