Beyond Fasting | Workbook

BEYOND FASTING

Your Quest for Permanently Transforming Your Health andEating Habits with a Mind-Body Approach to Intermittent

Fasting.

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TABLE OF CONTENTS

Quest Structure 9

Warm Up Session 10

Welcome 10

How To Get The Most Out Of This Quest 10

Today’s Tasks 10

Important: Who Is Fasting Not For? 11

Join The Beyond Fasting Tribe 11

Beyond Fasting Self-Assessment 12

Subjective Assessment 12

Objective Assessment 12

Week 1 Overview 14

Coming this week: 14

Day 1 - How to Start Fasting 15

Today’s Tasks 15

Reminder: Join The Tribe 15

The Four Stages of Fasting 16

FAQs about Insulin and Glucagon Levels 17

The Cruising Feeding Window 18

Define Your Cruising Feeding Window 19

Studies Mentioned 19

Notes From Today’s Lesson 20

Day 2 - Your Psycho-Cybernetics System 21

Summary Of Today's Video Lesson 21

Meet Coach Story Vision 21

Today’s Tasks 25

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Day 3 - What Breaks a Fast? 26


What Breaks a Fast? 26

Beverages 26

Soups and smoothies 27

Fats and creamers 27

Sweeteners 28

Supplements 28

Adding Salt to Your Water 29

Meet Your Coach Hairy Goal 29

Your Own Fasting Window Rules 31

Study Mentioned 32

Today’s Tasks 32


Day 4 - Outer and Inner Transformation 34


Meet Your Coach Reasons to Care 34

Hairy Goal Checkpoint 38

🤔 Some Things You May Be Wondering 39

Today’s Tasks 40


Day 5 - Extra Lives 42


Challenge Levels 42

What Is Challenging You? 42

Today’s Tasks 43

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Day 6 - 5X the Results 45


Meet Your Coach Epic Stories 45

Mental Contrasting With Implementation Intentions (MCII) 47

Weekly Reflection 48

Study Mentioned 50

Today’s Tasks 50


Week 2 Overview 53

Day 8 - Eat Like a Monk 54


Challenge Level 54

Goodbye, Bill and Ted 54

Tips and Tricks 55


Today’s Tasks 55


Day 9 - Ride the Wave 57


Riding the Wave 57

The 4-7-8 Breathing Technique 57

Taking Care of Sleep 58


Today’s Tasks 58


Day 10 - Eating Domains 60

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Eating Domains 60

The Three Check Ins 61

Today’s Tasks 62


Day 11 - Fasting and Blood Sugar 63


Adding Salt to Your Water 63

Study Mentioned 64

Today’s Tasks 64


Day 12 - Promote Electrolyte Balance 65


Sodium Summary 65

High-Sodium Foods to Avoid 65

Potassium Summary 66

High-Potassium Foods to Eat More 67

Magnesium Summary 68

Magnesium-Rich Foods to Eat More 68

Magnesium Supplements 69

Today’s Tasks 69


Day 13 - Success On Your Own Terms 71


Crossing the Line 71


Today’s Tasks 73

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Week 3 Overview 76

Day 15 - The Foundation of a Nutritious Meal 77


Challenge Level 77

The Strong Foundation In a Nutshell 78

Most Common Protein Sources 78

Starchy and Non-Starchy Vegetables 79

Evaluate Today’s Master Meal 80

Today’s Tasks 81

The Food Framework 82


Day 16 - Yin and Yang 84



Today’s Tasks 85


Day 17 - Nutrient Density 87


The Most Nutrient-Dense Foods 87


Ronan’s Notes 89

Today’s Tasks 96


Day 18 - Remove Red Lights 98


Red Light Foods 98

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Today’s Tasks 99


Day 19 - Higher vs Lower Brain Food Choices 101


The Three Levels of Planning 101

Today’s Tasks 102


Day 20 - Adjust and Adios 104


Adjust and Adios in a Nutshell 104


Today’s Tasks 106


Week 4 Overview 108

Day 22 - Food for Fun 110


Challenge Level 110

Your Chocolate Experience 111

Today’s Tasks 111


Day 23 - Eat Out Like a Champion 113


What a Champion Meal Is Made Of 113

Fat Sources 113

Glycemic Index 114

Champion Meals Like a Pro 116

Your List of Champion Meals 117

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Today’s Tasks 117


Day 24 - All-You-Can-Eat 118


Effective Pre-Load Meals 119

The Mindful Buffet Process 119

Today’s Tasks 119


Day 25 - Traveling and Fasting 120


Common Trip Situations 121

Today’s Tasks 121


Day 26 - The Next Level 123


Set Yourself up for Success 123

Today’s Tasks 123


Day 27 - How to Break Your Fast 125


The 24h Tea Recipe 125

Breaking Your 24h Fast 125

Today’s Tasks 125


Day 28 - Healthy Eating Definition 127


Meeting Your Coach Hairy Goal 127

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Your Healthy Eating Definition 130

Beyond Fasting Self-Assessment 131

Today’s Tasks 131


Quest Structure

Week 1: Build Your Fasting Foundation

Day 1Monday

Day 2Tuesday

Day 3Wednesday

Day 4Thursday

Day 5Friday

Day 6Saturday

Day 7Sunday

How to StartFasting

Your Psycho-Cybernetics

System

What Breaks aFast?

Outer and InnerTransformation

Extra Lives 5X the ResultsImplementation

Day

Week 2: Master the Impulse to Eat

Day 8Monday

Day 9Tuesday

Day 10Wednesday

Day 11Thursday

Day 12Friday

Day 13Saturday

Day 14Sunday

Eat Like a Monk Ride the Wave Eating DomainsFasting andBlood Sugar

PromoteElectrolyteBalance

Success in YourOwn Terms

ImplementationDay

Week 3: Balance Nutrients According to Your Goals

Day 15Monday

Day 16Tuesday

Day 17Wednesday

Day 18Thursday

Day 19Friday

Day 20Saturday

Day 21Sunday

The FoundationOf a Nutritious

MealYin and Yang Nutrient Density

Remove RedLights

Higher vs LowerBrain Food

ChoicesAdjust and Adios

ImplementationDay

Week 4: Integrate Fasting to Your Lifestyle

Day 22Monday

Day 23Tuesday

Day 24Wednesday

Day 25Thursday

Day 26Friday

Day 27Saturday

Day 28Sunday

Food for FunEat Out Like a

ChampionAll-You-Can-Eat

Traveling andFasting

The Next LevelHow to Break

Your FastHealthy Eating

Definition

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Warm Up Session“Bring together the experiences you want to have in life with a body

that makes them happen.”

WelcomeCongratulations on beginning your journey Beyond Fasting to help you bring your body intoalignment with your health goals and the type of person you wish to be.

In today’s warm-up video, you’ll meet your host and companion for the duration of this Quest,Ronan De Oliveira.

Ronan will introduce you to the structure of the Quest and walk you through how to make themost of the program.

In the next four weeks, you'll learn to change WHEN you eat to change your body, align HOW andWHY you eat according to your sense of identity, control WHAT you eat to progress towards yourgoals, and how to thrive in edge cases with confidence.

How To Get The Most Out Of This Quest1. Schedule some time early in the day to watch the videos.2. Use your workbook with diligence. It will be a fundamental part of this Quest.

⚠Reminder: this whole workbook is fillable in pdf format. When you haveexercises that involve writing or making notes, you can click on the boxes assignedfor each activity and type your answers if you don’t want to print it.

3. Do your self-assessment on Day 1 and reassess yourself at the end of the Quest.4. Engage with your Tribe to tap into the collective wisdom.

Today’s Tasks❏ Watch the Warm-Up video

❏ Familiarize yourself with the structure and how to make the most of the Quest.

❏ Join The Beyond Fasting Tribe

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Important: Who Is Fasting Not For?

Intermittent fasting is not recommended for:

● Children● Teenagers● The Elderly● Pregnant or breastfeeding women● People who are severely underweight● People with history of eating disorders● People with diabetes or blood sugar control issues● People with health conditions that require regular intake of medication with food

NB: Make sure you check with your doctor before engaging with any practice of fasting.

Join The Beyond Fasting TribeMake sure to join the Tribe and introduce yourself. Having support will enhance your fastingexperience.

In the Tribe, everyone is on the same journey, as day by day, you go through the Quest together.

Interact in the Tribe as much as possible to share your experiences, questions, answers, thoughtsand lessons learned.

To join the Tribe, please go to the Beyond Fasting Quest home screen and click the "Community"button (on the right, below the Quest banner).

Introduce yourself today. Tell us:

● Where you are from.● Whether you are new to fasting or have previous experience..● Your main reasons for joining this Quest.

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https://community.mindvalley.com/group/fasting

Beyond Fasting Growth SurveyBefore you start your Quest, let’s gauge where you are.

Your Growth Survey - Pre AssessmentFill in your pre-assessment here to evaluate where you currently stand in your transformationjourney.

You will be given the same survey at the end of the Quest to measure your growth andachievement.

Objective AssessmentThis part of the assessment is intention-dependent.

Because most people are interested in changing their body weight or maintaining a healthyweight while gaining the other benefits of fasting, there’s a space below for you to record thisinformation now and at the end of the Quest.

Bodyweight can be a deceiving metric and lowering it does not always represent progress.

In addition, we recommend measuring your waistline (a much better indicator of body fatpercentage and systemic inflammation levels) and taking a before and after picture with minimalclothing as this allows you to see what the scale won’t show).

There’s also a space for you to add other health metrics should you decide to.

Whatever metrics you choose, you need to be able to accurately measure before and after theprogram.

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https://airtable.com/shrKeP5OciRFgzKr8?prefill_Program=Beyond%20Fasting&prefill_Assessment=Pre-assessment

Metric Before After

Body weight

Waistline (indicator of metabolic health and bodyfat to men and women)

Hip circumference (indicator of body fat to women)

Take a picture of front, profile, and back

Other metric 1:

Other metric 2:

Other metric 3:

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Week 1 Overview

Week 1: Build Your Fasting Foundation

Day 1Monday

Day 2Tuesday

Day 3Wednesday

Day 4Thursday

Day 5Friday

Day 6Saturday

Day 7Sunday

How to StartFasting

Your Psycho-Cybernetics

System

What Breaks aFast?

Outer and InnerTransformation

Extra Lives 5X the ResultsImplementation

Day

Congratulations for starting Beyond Fasting.

This week, you will get started with your intermittent fasting practice as you learn thefundamentals.

At the same time, you will work on mind-based tools (also known as your Psycho-CyberneticsSystem) to integrate mind and body throughout this Quest.

Coming this week:

● Get started with intermittent fasting

● Discover the optimal schedule for you to get all the benefits this practice can offeraccording to your lifestyle and goals.

● Develop your Story Vision and meet your internal coaches who will guide you through thenext steps.

● Learn the technicalities of intermittent fasting and adapt the practice to your specificgoals.

● Learn the M.C.I.I technique – scientifically proven to 5X your results.

⚠Reminder: this whole workbook is fillable in pdf format. When you have exercises thatinvolve writing or making notes, you can click on the boxes assigned for each activity and typeyour answers if you don’t want to print it.

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Day 1 - How to Start Fasting“When you fast, you change the rules by which your body operates.”

People use intermittent fasting for various benefits including weight loss, improved health, morefocus, more mental clarity, and developing discipline.

There’s a few things to do today to set you up for success with your fasting practice.

First, you’ll learn the four stages of fasting and what is happening within your body the longer yougo without food.

You’ll also learn how to determine the length and timing of your feeding window based on yourwork schedule, family and cultural traditions, social commitments, workout time and bed time.

Finally, you’ll take the Self-Assessment to allow you to measure your progress over the course ofthe Quest.

Today’s Tasks

❏ Watch Today’s Video & Learn The 4 Stages Of Fasting

❏ Determine your Cruising Feeding Window.

❏ Fast for 12h between tonight's dinner and tomorrow's breakfast.

❏ Fill in the self-assessment on page XXX

Reminder: Join The Tribe

Make sure to join the Tribe and introduce yourself. Your fasting experience will be enhanced byhaving their support.

In the Tribe, everyone is on the same journey, as day by day, you go through the Quest together.

Interact in the Tribe as much as possible to share your experiences, questions, answers, thoughtsand lessons learned.

To join the Tribe, please go to the Beyond Fasting Quest home screen and click the "Community"button (on the right, below the Quest banner).

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https://community.mindvalley.com/group/fasting

The Four Stages of FastingYour body stores fuel in different ways to make sure energy is always accessible.

In the video Ronan likened the body’s energy requirements to a helper stocking your kitchen.

In the kitchen you have the freezer - where you store food to be used at a later date, or wheneverything else has run out; you have the fridge - where food is easily available to put in and totake out; and you have the fruit bowl - where a small bit of food is instantly available.

And your body works in a similar way when you’re fasting:

Stage 1: Up to 4 hours without food

● Glycogen and insulin reach a peak after a meal.● The helper is storing food in the fridge and freezer from the last meal.

Stage 2: 4 to 12 hours without food

● Insulin is lower and constant. Glycogen drops.● The helper is taking food out of the fridge. Stored carbs are being burned.

Stage 3: 12 to 14 hours without food

● Free fatty acids rise. Insulin further drops, and glucagon rises.● The helper is taking food out of the freezer. Stored fat is being burned.

Stage 4: 14 to 16 hours (Cruising Fasting Window)

● Peak of daily fasting main benefits.

Further stages

● 16 to 24 hours: longer exposure to peak benefits.● 24 hours and beyond: higher autophagy levels.

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Above: Graph to show how levels of glycogen and insulin are affected over time

🤔 FAQs about Insulin and Glucagon Levels

I see that insulin rises after a meal. But what does it mean?

Insulin and glucagon are two hormones that, amongst other things, work on blood sugarregulation. This is a meticulous process.

Your body needs a small and precise level of sugar always present in your blood (about ateaspoon’s worth) at all times to provide your brain with energy. More or less than this amountcan negatively affect your body’s functioning.

As you digest a meal, your body releases insulin to help store glucose from food inside yourmuscle and fat cells, so your blood sugar doesn’t remain elevated. If insulin is elevated, itmeans there’s storage activity happening inside your body. This is when fat is accumulated.

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As I start fasting, insulin drops. Is this good or bad?

As your digestive process ends, insulin levels drop since there’s nothing left to be stored. It’sgood that insulin drops right after it gets its job done because if insulin remains chronicallyhigh, your cells start to develop a certain numbness to it (a.k.a. insulin resistance).

The result is that over time your body would need to release more and more insulin to get thesame job done in the future until it can no longer keep on increasing these levels. This is whenthe human body develops metabolic diseases like obesity or type II diabetes.

A body with type I diabetes cannot produce insulin, so it needs to be injected and closelymonitored for the body to maintain healthy levels of blood glucose.

A healthy body has the ability to keep insulin levels low and only rise it when it’s needed – as inafter a meal, for example.

When insulin drops, I see that glucagon rises. What does this mean?

As your body burns the glucose circulating in your blood, it uses glucagon to free up some ofthe energy stored from your liver, so it can be converted into glucose and released into thebloodstream to keep your blood sugar levels constant.

When glucagon rises, it means your body is burning energy reserves. If this process lasts longenough for your liver to be emptied of glucose, then glucagon starts pulling more energy fromyour fat cells – this is when your body is primarily burning its own fat for fuel.

The Cruising Feeding WindowThe Cruising Feeding (or Eating) Window is an 8-hour window in your day in which all your mealswill take place.

There are five factors to consider to find the 8-hour window that works best for you:

1. Work schedule2. Family traditions3. Social commitments4. Workout time5. Sleep time

Here are some examples of possible Cruising Feeding Windows:

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Define Your Cruising Feeding WindowWhat’s your Cruising Feeding Window going to be? Use the timeline below to define it.

⚠Reminder: this whole workbook is fillable in pdf format. You can click on the boxes and typeyour answers if you don’t want to print it.

Time to break your fast:

Time to start fasting:

Studies MentionedThese are the links to studies mentioned in today’s video.

● A Whole-body Model For Glycogen Regulation Reveals A Critical Role For SubstrateCycling In Maintaining Blood Glucose Homeostasis.

● Time-restricted Feeding And Risk Of Metabolic Disease: A Review Of Human And AnimalStudies

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https://pubmed.ncbi.nlm.nih.gov/22163177/




Notes From Today’s Lesson

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Day 2 - Your Psycho-Cybernetics System“Transforming your body without transforming your mind is not a

transformation. It’s only an induced temporary state.”

Summary Of Today's Video Lesson1. Your Psycho-Cybernetics system is a group of internal factors (such as beliefs and goals)

that steer your behavior and shape your results.

2. There are four psycho-cybernetics ‘coaches’ to help you in this Quest:

● Story Vision● Hairy Goal● Reasons to Care● Epic Stories

3. Your ‘Story Vision’ highlights what really matters to you and gives you a compelling futureto build toward.

4. Today, develop and share your Story Vision with your Tribe and fast for 13h between todayand tomorrow.

Meet Coach Story VisionFollow the steps below to develop your Story Vision. You can use the boxes to write youranswers as you do this exercise.

Step 1: Choose a future time frame for your achieving your vision

One year is the typical choice but it could be 6 months, 2 years or even 20 years from now.

It should be long enough to allow for a profound transformation but also short enough that itmakes you look forward to it.

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Step 2: Tap into what’s important to you.

What comes to your mind when you ask yourself what you want your body to:

● feel like● be able to do consistently● accomplish● look like● and be like?

Brainstorm words that represent these abstract concepts of your vision. They allow you to tuneinto what matters to you.

Take notes of these words in the table below.

Feel Like Do Consistently Accomplish Look Like Be Like

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Step 3: Write your Story Vision.

Remember that a strong Story Vision has 5 elements:

1. Grounded - It needs to be physically possible to achieve.2. Unreasonable - At the same time, it needs to be daring.3. Genuine - Make sure it’s your own truth.4. Transcendental - You can see how this vision enables you to meaningfully connect with

people and expand your possibilities in life.5. Tangible - Write it in the form of a story that tells you what your perfect day is like.

My Story Vision:

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Today’s Tasks❏ 1. Develop your Story Vision.

❏ 2. Share it with the Tribe.

❏ 3. Fast for 13h between today and tomorrow.


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Day 3 - What Breaks a Fast?“There’s no one-size-fits-all in this practice. Rather than follow instructions,

you want to learn how to navigate this system according to your owngoals.”

Summary Of Today's Video Lesson1. The main benefits of intermittent fasting come from changing WHEN you eat, not WHAT

you eat. There’s no need to make changes to your regular diet at this point.

2. There's no special way or specific food you need to use to break your daily fast, itdepends on the benefits you're going after.

3. Stay hydrated by drinking water with a pinch of a mineral-rich salt while you fast.

4. Coach Hairy Goal helps you prioritize your first milestone towards your Story Vision. Useyour fasting journal to clarify your Hairy Goal.

5. Today, clarify and share your Hairy Goal, and fast for 14h between today and tomorrow.

What Breaks A Fast?The table below shows you different items and whether or not they break a fast depending onthe benefit you are after.

Beverages

Fat Loss

InsulinSensitivity and

MetabolicHealth

LongevityThrough

Autophagy

ImproveDigestive

Function andGut Rest

Water (still orsparkling)

Does not break Does not break Does not break Does not break

Unsweetened,black coffee

Does not break Does not break Does not break Breaks

Unsweetened,plain tea (withoutadded driedfruit)

Does not break Does not break Does not breakDoes not breakif plain herbaltea

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Infused water Does not break Does not break Does not break Breaks

BulletproofCoffee

Breaks Does not break Breaks Breaks

Apple cidervinegar


Zero caloriesodas

Does not break Breaks Does not break Breaks

Soups and smoothies

Fat Loss


MetabolicHealth

LongevityThrough

Autophagy

ImproveDigestive


Bone broth Breaks Does not break Breaks Breaks

Veggie smoothie(no fruit -includingavocado - andno sugar)

Breaks Does not break Does not break Breaks

Veggie smoothiewith avocado (nosugar)


Fats and creamers

Fat Loss


MetabolicHealth

LongevityThrough

Autophagy

ImproveDigestive


Coconut oil,MCT oil


Ghee, butter Breaks Does not break Does not break Breaks

Coffee creamer Breaks Does not break Beaks Breaks

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(if in minimumamount)

Sweeteners

Fat Loss


MetabolicHealth

LongevityThrough

Autophagy

ImproveDigestive


Sweeteners

Stevia and monkfruit sweeteners


Zero calorieartificialsweeteners

Does not break Breaks Does not break Breaks

Cinnamon Does not break Does not break Does not break Breaks

Sugar-free gum Does not break Does not break Does not break Breaks

Supplements

Fat Loss


MetabolicHealth

LongevityThrough

Autophagy

ImproveDigestive


Salt and minerals Does not break Does not break Does not break Does not break

Protein powder,BCAA, EAA

Breaks Breaks Breaks Breaks

Pre-workouts Breaks Breaks Breaks Breaks

Collagen Breaks Does not break Breaks Breaks

Creatine Does not break Does not break Does not break Breaks

Multivitaminswithout added


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ingredients

Fish oil Does not break Does not break Does not break Breaks

Pre andprobiotics(calorie-free)


Adding Salt to Your WaterKeep yourself hydrated during your fast by drinking water. It’s a good idea to add a pinch of amineral-rich salt, like pink Himalayan salt for example, to your water to help replenish theelectrolytes you tend to lose more during your fast.

The amount of salt added should be little, approximately ¼ of a teaspoon per liter of water.Still, this is not hard science. Basically, you want to add just a bit of salt but not too much that itchanges the taste of the water.

If that happens, then that is too much salt and you can add a little less next time.

As for the types of salt, avoid refined table salt as it is poor in minerals and sea salt because itcould contain heavy metals and microplastics.

Instead, use a high-quality mineral-rich salt such as:

● Pink Himalayan salt● Celtic salt● Black lava salt● Kala namak● Red Hawaiian salt

Meet Your Coach Hairy GoalThis serves as the next bold milestone towards your Story Vision.

To clarify your Hairy Goal, follow the steps below.

Step 1: Consult your Coach Story Vision.

Read it carefully, visualize it, and think of the logical next steps from now towards this vision. Youcan write a few of these steps down below.

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Step 2: Pick a milestone for the next month.

Choose one of the steps above as a bold milestone that you want to achieve in the next month.Write it down below.

If you want ideas as inspiration, check the examples of goals right below this box.

Examples of goals for step 2

Lose weight Getting up the stairs of the buildingwithout getting tired Improve my self-esteem

Eat better Improve my flexibility Feel more attractive

Drink more water Increase muscle mass Do a check-up

Keep a food diary Defined abdomen Develop a morning routine

Eat more vegetables Practicing yoga Develop an evening routine

Cut the sugar Spend less time sitting Stretch in the morning every day

Change my diet Go to work by bike Eliminate back pain

Eliminate the dessert Practice martial arts Repair my immune system

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Eat mindfully Do HIIT training Waking up without alarm clock

Cook my food Learning to swim Practice meditation

Improve my digestion Get stronger Prevent chronic diseases

Stop eating when I'm satisfied Complete a 5Km, 10Km, orhalf-marathon race Quit alcohol or smoking

Eat intuitively 10,000 steps a day Expand my life expectancy

Develop discipline around eating Go to the gym 3 times a week Get enough sleep

Feel lighter and free Do some form of exercise every day Increase my energy

Step 3: Make it a specific outcome.

Turn the goal from step 2 into a tangible, specific outcome.

For example, eating more vegetables is not an outcome but a process.

So why would you want that? Perhaps that’s because you want to lose weight in the next month?Losing weight is an outcome and it could be a milestone for the next month. But it’s still notspecific.

What about losing 5lb or 2kg? Now, it is more specific. Write it down in the following box.

Step 4: Make it challenging.

Review your goal from step 3 and make sure it feels challenging to you. If you tweak it, write itsfinal version below.

Your Own Fasting Window RulesWhat breaks your fast? Now that you have a clear goal, you can decide what breaks and whatdoesn’t break your fast based on the goal that you are working towards.

Write down your clear rules for what breaks and what doesn’t break your own fast in the boxbelow. This will be your agreement with yourself during this Quest as long as this goal remainstrue.

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Your Fasting Rules:

Study MentionedThis is the link to study mentioned in today’s video.

● Effects of 8-hour time restricted feeding on body weight and metabolic disease riskfactors in obese adults: A pilot study

Today’s Tasks❏ Clarify your Hairy Goal.

❏ Share it with the Tribe.

❏ Write down your rules for your fasting window.

❏ Fast for 14h between today and tomorrow.

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Day 4 - Outer and Inner Transformation“If your goals reflect your innermost values, your transformation becomes

an inevitable expression of who you are.”

Summary Of Today's Video Lesson1. Extraordinary transformation comes from changing your sense of identity at the same time

you change your body.

2. Connect your Hairy Goal to your Reasons to Care to create inner and outer goalalignment.

3. Today, fast for 15 hours between today and tomorrow, identify and share your Reasons toCare, and verify your Hairy Goal.

Meet Your Coach Reasons to CareThis coach verifies and roots your Hairy Goal.

To identify your Reasons to Care, review your Story Vision and then follow the steps below.

Steps 1 to 4 use journaling and serve as a reflection, to give you space to think and uncover yourmotives. The last step uses this reflection as the inspiration to write your Reasons to Care.

Step 1: Your genuine desire.

Why is your Story Vision personal to you? How does it reflect your truth? Reflect on this in thespace below.

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Step 2: The root cause.

Ask yourself why this vision is important to you and then why this reason behind is important toyou. Ask why 3 to 5 times to keep going deeper in this reflection until you feel you foundsomething strong and meaningful to you.

You can brainstorm several reasons or just go deep into one. Anything that feels true to you iswhat works here.

Why is this vision important to you?

Why does this matter to you?




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Step 3: What’s at stake.

What happens if you don't achieve your vision? Try free-journaling about it in the space below.

Step 4: The dark side of the force.

Our motivation can come from inspiration or desperation. Oftentimes, we try to hide thedesperation part. But what if we could acknowledge, own, and honor it? Wouldn’t it be moregenuine and aligned with your own truth?

Think about whether there is any fraction of your motivation that comes from a place of avoidinga certain reality, or moving away from something, and allow yourself to write about it below.

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Step 5: Write 5 Reasons to Care.

Based on what’s fresh on your mind from the reflection you just did, what do you feel are the top5 reasons why you care so much about your vision?

Write them down below.

I truly care about achieving my Story Vision because…

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Hairy Goal CheckpointSometimes, you may notice that your Hairy Goal seemed solid when you first thought about it.But it then felt a little off after you went deep to identify your Reasons to Care.

Check your Hairy Goal at this moment. If it still holds true, write it down below.

If it needs to be changed or tweaked, then go through the process of identifying it again andwrite your new Hairy Goal below.

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🤔 Some Things You May Be Wondering

At this point, your feeding window is getting shorter and people usually ask:

Will intermittent fasting slow down my metabolism?

Maybe you have heard that having 6 small meals spaced throughout the day helps you burnfast because the frequent digestion speeds up your metabolism. Or that you should eat firstthing in the morning to kickstart your metabolism.

There are several studies that prove that these are old myths a lot of us still believe in.

>> This study measured the effects of meal frequency on fat burning as well as hunger andone’s desire to eat.

They found that eating 3 meals a day versus 6 meals produced no difference (given that totaldaily calorie intake was the same) when it came to fat burning.

However, those in the study who ate 6 meals daily were more likely to feel hungry after theirmeals. And they reported a stronger desire to eat.

>> This study is called "Higher Eating Frequency Does Not Decrease Appetite in HealthyAdults." and looked into the effect of meal frequency on appetite.

For 3 weeks they gave 3 meals a day to a group of participants and 8 meals a day (sameamount of total daily calories) to another. Appetite was even slightly higher in the group thathad more meals but no big difference was found.

>> This is another study that compared 3 vs 6 daily meals for 5 weeks and found no differencein appetite between groups.

>> This is an analysis of 15 studies that looked into meal frequency and body composition. Outof 15 studies analyzed, 14 did not support the hypothesis that eating more frequently leadsto better body composition.

This is because small, frequent meals increase your metabolism multiple times a day but onlyby a small amount. Whereas large and infrequent meals increase your metabolism fewer timesa day but by a large amount.

It’s all proportional to the amount of food consumed by the end of the day regardless of howit’s split in meals.

How many meals should I have in my feeding window?

This is totally up to your preferences. During your feeding window you don’t want to feelhungry or stuffed. Try different possibilities until you find a number of meals and possiblysnacks that work best for you.

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391809/



https://www.ncbi.nlm.nih.gov/pubmed/26024494

Some of the common situations are:

● 3 meals: this works well for a lot of people. During an 8-hour feeding window, mostpeople notice that their 3 meals need to reduce a bit in size so they don’t feel too full. Ifthat’s your case, that’s totally fine.

● 2 meals + 1 snack: having two large meals and a small snack in between, somethinglike a piece of fruit, a smoothie, or a cup of yogurt, is another option.

● 2 meals: other people notice that having 2 large, nutritious meals keeps them satiatedand satisfied. If that’s the case for you, there’s no problem with having 2 meals onlywhatsoever.

Bear in mind that, the fewer meals you have, the more you want to prioritize protein,vegetables, and fruit because these foods deliver most of what your body needs to stay wellnurtured.

You’re going to learn how to choose foods for your meals in more detail in Week 3, but as ofnow try paying attention to the cues your body offers you of whether you’re full, hungry, oreven a bit too full during your feeding window, and regulate your meals so that you’re feelingwell at all times.

Today’s Tasks❏ Write down 5 Reasons to Care.

❏ Share them with your Tribe.

❏ Verify your Hairy Goal.


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Day 5 - Extra Lives“Forget about perfection. Results will come from transforming fasting into a

lifestyle.”

Summary Of Today's Video Lesson1. Some common mistakes while fasting are being too ‘tight’, too ‘loose’, ‘compensation’ and

‘restriction’.

2. Stop assigning your future self to perfection. Play the long-term game. Give yourself anextra-life and permission to make mistakes.

3. Choose your challenge level each week. Your level helps you identify your own rules andexpectations.

4. Today, fast for 16h, choose and share your challenge level. Pay attention to what'schallenging for you in this practice.

Challenge LevelsChoose your challenge level for this week.

Testing the Waters Chill Like a Boss Master

Fasting Window 12 to 16h 14 to 16h 16h 16h

Frequency Everyday Everyday Everyday Everyday

Schedule May vary May vary May vary 1h flexibility

Extra Lives 3 2 1 1

This week’s challenge level:

What Is Challenging You?Start paying attention to the situations that you need to use an extra life for, or that almost get youto that point. You can take notes about them below. They will be useful for the technique you aregoing to learn tomorrow.

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Today’s Tasks❏ Choose your challenge level for until the end of week 2.

❏ Share your choice with your Tribe.

❏ Pay attention to what challenges you.


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Day 6 - 5X the Results“The best way to deal with adversity is to expect it and prepare a plan in

advance for when it shows up.”

Summary Of Today's Video Lesson1. Mental Contrasting with Implementation Intentions (MCII) has been shown to improve

weight loss results by 5 times in 6 months and 10 times in 1 year.

2. To apply MCII, first turn your Reasons to Care into Epic Stories. Then, capture criticalchallenging moments that made you use an Extra Life before.

3. Use today's meditation track to practice the visualization of all these elements in order.

4. Today, fast according to your chosen level, do the written form MCII and the meditation,and journal about your wins and lessons learned from this week.

Meet Your Coach Epic StoriesEpic Stories are your Reasons to Care turned into short stories.

To write your Epic Stories, first review your Reasons to Care. Visualize a moment that representseach of them as if you had already achieved your Story Vision.

Then, describe this short story in the space below.

Story 1

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Story 2

Story 3

Story 4

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Story 5

Mental Contrasting With Implementation Intentions (MCII)With this technique, you can tackle challenges that are in your way towards your Hairy Goal andprogram new behaviors from the level of your subconscious mind.

To apply MCII you’ll need the following:

Step 1: Write down at least one Epic Story.

Step 2: Pick a challenge.

Choose a specific challenge that is slowing you down or holding you back from progressingtowards your goal.

Any challenge that requires effort for you to keep your fasting practice will work here. Thesituations in which you needed to use an extra life, or that almost got you to this point, are greatexamples.

When choosing a challenge, describe clearly what the problem is and what triggered it for youlast time you faced it.

Pick one challenge and write it down below.

Step 3: Decide a solution.

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What behavior or strategy could you implement the next time that you are faced with thischallenge. What could prevent or solve the problem that you want to solve?

Think of a solution that depends solely on you and describe it below.

Step 4: Visualize steps 1 to 3 in order.

Use today’s meditation track to guide you through this process.

Weekly ReflectionThis is a moment to consolidate what you have learned and experienced this week on BeyondFasting.

You may have learned some hard knowledge that perhaps stuck with you. This would beanything you learned related to the content of the Quest: fasting, physiology, psychology, or anypiece of knowledge that you absorbed.

And you may have learned some things about yourself.

That’s when this Quest facilitates inner exploration too. Maybe you found out that fasting waseasier than you expected? Or that your goals up until this moment were not reflecting who youwant to be? Any insight is valid here.

Take this time to journal on these two questions:

1) What have you learned from the Beyond Fasting Quest this week?

2) What have you learned from yourself by doing this Quest this week?

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Study MentionedThis is the link to study mentioned in today’s video.

● Functional imagery training versus motivational interviewing for weight loss: a randomisedcontrolled trial of brief individual interventions for overweight and obesity

Today’s Tasks❏ Write down your Epic Stories.

❏ Do the MCII exercise on your fasting journal.

❏ Practice with the MCII meditation every day.

❏ Journal about your learning points this week.

❏ Keep fasting according to your level.

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https://www.nature.com/articles/s41366-018-0122-1

https://www.nature.com/articles/s41366-018-0122-1


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CONGRATULATIONS ON

COMPLETING WEEK 1!

YOU ARE ON THE BEST PATHWAY TO MASTER FASTING AND DEVELOP

THE BEST AND HEALTHIEST VERSION OF YOUR BODY!

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Week 2 OverviewWelcome to Week 2 of Beyond Fasting.

What is hunger? What happens in our body and minds when we experience it? There’s apsychological and a physiological aspect to hunger and this week, you are going to learn how todominate and eliminate it from both sides.

This will happen by transforming how you eat and changing why you eat.

● Learn mindful eating practices to eliminate cravings and impulsive eating.

● Get safe and prepared to ride the hunger wave.

● Learn the Eating Domains to change why you eat according to your goals.

● Eliminate the top physiological causes of hunger.

Week 2: Master the Impulse to Eat

Day 8Monday

Day 9Tuesday

Day 10Wednesday

Day 11Thursday

Day 12Friday

Day 13Saturday

Day 14Sunday

Eat Like a Monk Ride the Wave Eating DomainsFasting andBlood Sugar

PromoteElectrolyteBalance

Success in YourOwn Terms

ImplementationDay

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Day 8 - Eat Like a Monk“When you eat how food is supposed to be eaten it feels less like a

meal and more like meditation.”

Summary Of Today's Video Lesson1. Changing HOW you eat brings your fasting practice to a deeper level and helps you

address other eating habits.

2. Remember Bill and Ted - certain eating patterns can still lead to overeating and anunhealthy relationship with food, even if you're fasting.

3. Today, keep fasting according to your level and start eating mindfully and undistracted.

Challenge LevelIt’s a new week. If you haven’t yet, take a moment to choose your challenge level for this week.





Extra Lives 3 2 1 1


Goodbye, Bill and TedTransform how you eat starting from today.

1. Eat only at a table, while seated.

2. On plates, not plastic containers or packaging.

3. With undivided attention or while connecting with other people. Not on the go, whiledriving, watching TV, or listening to a book or podcast.

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Tips and Tricks

1. Help yourself before you sit down to eat, if the food is on the table.

2. Give priority to taking the time to eat. Schedule your priorities instead of prioritizing yourschedule.

3. If you have a short time to eat, then slowly eat what you can in the time you have. You’llfeel more satiated and satisfied than quickly swallowing a lot of food in those 10 minutes.

4. Keep your hands busy if you have the habit of munching on food while watching TV.

5. If the kids can’t eat without the TV, then delay turning it on for a few minutes after themeal has started.


● Extending the Boundaries of Sensory Marketing and Examining the Sixth Sensory System:Effects of Vestibular Sensations for Sitting versus Standing Postures on Food TastePerception

● Meal schemas during a preload decrease subsequent eating

Today’s Tasks❏ Keep fasting according to your level.

❏ Eat undistracted, or with people.

❏ Eat slowly, while seated at a table, on a proper plate.

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https://academic.oup.com/jcr/article/46/4/708/5488173?login=true





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Day 9 - Ride the Wave“Instead of getting distracted, train yourself to experience hunger with

your full attention.”

Summary Of Today's Video Lesson1. Instead of distracting yourself from the sensation of hunger, ride the wave a few times to

learn from the experience.

2. Use the 4-step process in today's guided meditation track to guide you.

3. The wildest hunger waves come from stress and sleep deprivation. Stick to a sleepschedule and use the 4-7-8 Breathing Technique to help you tame sleep and stresshunger waves.

4. Today, fast according to your level, and ride the wave at least once.

Riding the WaveWhen hunger comes, take time to pay attention to:

● What is triggering it?● What does it feel like in your body?● What is your mind saying?● What is the worst that can happen if you don’t eat now?

You can use today’s meditation track to guide you through this process.

The 4-7-8 Breathing TechniqueRemaining in the parasympathetic state (rest and digest) will severely decrease the sensation ofhunger and cravings overall.

You can use this to shift your state to parasympathetic when you are experiencing stress.

● Inhale for the count of 4.● Hold for the count of 7.● Exhale for the count of 8.● Do this for a total of 4 cycles.

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Taking Care of SleepAs poor and/or lack of sleep is one of the key drivers to the wild hunger waves, you can eliminatea great deal of hunger by:

● Waking up without an alarm clock.● Having a regular sleep schedule.


● Time-restricted feeding study shows promise in helping people shed body fat

● Stress may add bite to appetite in women: a laboratory study of stress-induced cortisoland eating behavior

● Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain

Today’s Tasks❏ Fast according to your level.

❏ Ride the wave at least once.

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https://www.sciencedaily.com/releases/2017/01/170106113820.htm





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Day 10 - Eating Domains“What part of yourself are you providing energy to?”

Summary Of Today's Video Lesson1. The drive to eat is what happens within your feeding window. It can come from a physical,

mental, emotional, or connection domain.

2. Check-in with yourself three times the next time you respond to a drive to eat: before youstart eating, halfway, and right after finishing.

3. In the first two check-ins, notice the intensity of the drive and the domain it is comingfrom. After eating, check for the intensity and notice the conversation in your mind.

4. Today, fast according to your level and apply the three check-ins at least once.

Eating DomainsThis is a quick recap of each eating domain.

Physical Domain:

● Empty stomach● Nutritional needs

Mental Domain:

● Habits● Performance● Fulfill a desire

Emotional Domain:

● Low emotions● High emotions

Collective Domain:

● Food availability● Social occasions

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The Three Check InsNext time that you have a drive to eat, check in with yourself:

Before

● From 1 to 10, how hard is it?● What domain is it coming from?

Halfway

● What's the intensity?● What's the domain now?

Right after

● What's the intensity?● What's the mind conversation?

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❏ Apply the three check-ins at least once per day.


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Day 11 - Fasting and Blood Sugar“A healthy body has several mechanisms to ensure blood sugar stability.”

Summary Of Today's Video Lesson1. Low blood sugar is a common issue after high carbohydrate meals and could be a

particular concern for people with metabolic diseases.

2. A healthy body has several mechanisms to ensure blood sugar stability while fasting.Adrenaline and glucagon are the hormones associated with this process.

3. Usually, the eventual feeling of weakness during fasting is due to electrolyte imbalances,not poor blood sugar control.

4. Today, fast according to your level, apply the 3 check-ins process, do the riding the wavemeditation, and practice mindful eating.

Adding Salt to Your WaterKeep yourself hydrated during your fast by drinking water.

It’s a good idea to add a pinch of a mineral-rich salt, like pink Himalayan salt for example, to yourwater to help replenish the electrolytes you tend to lose more during your fast.

The amount of salt added should be little, approximately ¼ of a teaspoon per liter of water. Still,this is not hard science. Basically, you want to add just a bit of salt but not too much that it wouldchange the taste of the water. If that happens, then that is too much salt and you can add a littleless next time.

As for the types of salt, avoid refined table salt as it is poor in minerals and sea salt because itcould contain heavy metals and microplastics. Instead, use a high-quality mineral-rich salt suchas:

● Pink Himalayan salt● Celtic salt● Black lava salt● Kala namak● Red Hawaiian salt

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Study MentionedThis is the link to the study mentioned in today’s video.

● Fasting induces a form of autonomic synaptic plasticity that prevents hypoglycemia


❏ Apply the three check-ins to eating domains.

❏ Ride the wave meditation while fasting.

❏ Keep eating mindfully.


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Day 12 - Promote Electrolyte Balance“It’s thanks to a tiny amount of minerals that your body is able to sustain life.”

Summary Of Today's Video Lesson1. Electrolytes are a subset of the minerals your body uses to keep vital functions to sustain

life. The main electrolytes that can improve your fasting practice are sodium, potassium,and magnesium.

2. To support your mineral balance, add an intake of sodium if you're losing too much fluidwhile fasting and remove the excessive intake during your feeding window. Potassium isbalanced through food but only when sodium levels are adequate.

3. Foods that are rich in magnesium can be partially depleted of this mineral because ofmodern agricultural practices. It's a good idea to consider supplementing with magnesiumglycinate, citrate, and/or L-threonate.

4. Today, fast according to your level, add a pinch of mineral-rich salt to your water, addpotassium and magnesium-rich foods to your diet, consider supplementing withmagnesium, and apply the 3 check-ins when there's a drive to eat.

Sodium SummaryIn order to support your body to keep optimum electrolyte balance, remove the excessconsumption of sodium during your feeding window and add some sodium intake during yourfasting window, especially if you’re losing fluid during this time.

The recommended daily intake of sodium is 1,200 to 2,400mg.

High-Sodium Foods to Avoid

ItemApprox. sodiumper serving (mg)

Low-sodium alternatives

Cured canned meats 750-1400 Fresh meat

Instant noodles 1000-1500 Fresh pasta

Frozen meals 600-1000Fresh meals or reduced-sodiumversions

Smoked or cold cuts and salami 500-1200 Sliced roast beef or turkey

Hot dogs 500-1000 Eat it occasionally and in small amount

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Sandwiches 1100Use unprocessed toppings like grilledchicken and avocado

Soy sauce 1000 Coconut aminos

Pizza 900 Consume a single slice

Frozen seafood 800 Fresh caught seafood

Broths and stocks 780 Reduced-sodium versions

Canned soup 700 Home-made soup

Biscuits 500-800 Keep portions small

Jerky and dried meats 620 Reduced-sodium versions

Breakfast cereals 500 Steel-cut oats

Macaroni and cheese 480 Buy whole grain and eat in small amount

Canned vegetable juice 400 Home-made smoothie

Processed cheese 400 Natural cheeses like mozzarella or Swiss

Bagels and breads 400 Buy whole grain and eat in small amount

Canned poultry and seafood 250-450 Fresh poultry and seafood

Sausages and bacon 200-400 Keep portions small

Chips, pretzels, and salty snacks 200-400 Unsalted nuts

Tortillas 390 Buy whole grain and eat in small amount

Instant pudding 350 Regular, not "instant" pudding

Cottage cheese 350Rinse it in running water for 3 minutes todecrease 60% of sodium, or replacewith Greek yogurt

Canned vegetables 320Drain and rinse for a few minutes orchoose raw or frozen vegetables

Tomato sauce 320 Without added salt versions

Salad dressing 300 Olive oil and vinegar

Pickles 240 Keep portions small

Potassium SummaryPotassium balance can only be maintained if your sodium level is adequate. To support your bodyto maintain this electrolyte balance, increase the consumption of potassium-rich foods duringyour feeding window.

If potassium is coming only from natural sources (ie., foods and not supplements) then there areno concerns about having too much of it.

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There’s no current standard for a recommended daily intake of potassium. However, it is thoughtthat 1600 to 3500 mg per day for adults is adequate.

High-Potassium Foods to Eat More

Food item Serving size Potassium content in mg

Swiss chard 1 cup (180g) 960

White beans 1 cup, cooked 830

Salmon 1/2 fillet (180g) 690

Edamame 1 cup 680

Pomegranate 1 670

Watermelon 2 wedges 640

Coconut water 1 cup 600

Black beans 1 cup, cooked 600

Butternut squash 1 cup (200g) 590

Clams, canned 3 oz 540

Sweet potato 1 medium-sized 540

Spinach 1 cup 540

Potatoes 1 medium-sized (140g) 520

Beetroot 1 cup (170g) 520

Avocado 100g 490

Tomato paste 3 tablespoons 490

Dried apricots 6 490

Banana 1 450

Lentils ½ cup 365

Milk (fat-free, low-fat, whole, buttermilk) 1 cup 350

Artichoke 1 medium 345

Beef, ground 3 oz 270

Magnesium SummaryEven though you are unlikely to lose magnesium during the fasting process, this is the numberone mineral deficiency in the world. About 85% of Americans, for instance, are deficient inmagnesium.

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You can get magnesium from food, although due to modern agricultural practices these foodstend to be partially depleted of magnesium. Because of that, it may be a good idea to considersupplementing with some forms of magnesium.

The recommended daily intake of magnesium is 420mg.

Magnesium-Rich Foods to Eat MoreThis is a list of foods that are rich in magnesium in order from most to least abundant per serving.The specific amount of magnesium can vary substantially depending on the soil where thosefoods are grown, so it’s not going to be specified.

● Pumpkin seed● Leafy greens● Almonds● Spinach● Cashews● Peanuts● Cereal, shredded wheat● Soymilk● Black beans● Edamame● Dark chocolate, 70% and above● Peanut butter● Bread, whole wheat● Avocado● Potato with skin● Brown rice● Yogurt, plain● Oatmeal● Kidney beans● Banana● Cocoa powder● Salmon

Magnesium SupplementsCheck with your doctor in case you are planning to supplement with magnesium.

If you do so, avoid forms of magnesium like magnesium oxide and sulfate for their lowabsorption rate. Rather, consider some of the best forms of magnesium below:

Magnesium citrate: one of the most bioavailable forms of magnesium. It also drives water to thebowels and is commonly used in larger doses as a laxative.

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Magnesium glycinate or bisglycinate: another high-absorption form of magnesium, perhaps notas much as citrate but with less of a laxative effect because it’s absorbed in several locations inthe intestine. Because of glycine that also has been shown to improve sleep, this form ofmagnesium is often used for its calming effects to treat anxiety, depression, and insomnia.

Magnesium L-threonate: special form that crosses the blood-brain barrier and has uniquebrain-based benefits. Animal research suggests that this is most effective type of magnesium forincreasing magnesium concentrations in brain cells, and it may help manage certain braindisorders, such as depression and age-related memory loss.

Magnesium Chloride: used as an oil and applied on the skin instead of taken orally.


❏ Add mineral-rich salt to your water.

❏ Add rich potassium and magnesium foods to your meals.

❏ Consider supplementing with magnesium.

❏ Do the three check-ins process.

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Day 13 - Success On Your Own Terms“There's no right or wrong.

There's what makes sense to your goals and what doesn't.”

Summary Of Today's Video Lesson1. Your rules in this Quest should not be the same as everyone else's. Instead, they should

be compatible with what your own coaches say.

2. Consult your coaches and determine the domains of eating you will respond to and theones you're choosing not to. Then, program your behavior with the MCII meditation.

3. Today, fast according to your level, choose a challenge level for next week, define yourrules and apply MCII, do your weekly journaling reflection, and cook something thisweekend.

Crossing the LineConsult your coaches about your domains of eating. Then, use the space below to clarify yourown rules.

What domains of eating you choose torespond to?

In which situations are you crossing the line?

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Just like last week, take this time to journal on these two questions:



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Today’s Tasks❏ Fast according to your level and choose your challenge level for next week.

❏ Define your rules for domains of eating.

❏ Apply the MCII meditation to 1 situation.

❏ Journal about wins and lessons learned.

❏ Cook something this weekend.

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CONGRATULATIONS ON

COMPLETING WEEK 2!

YOU ARE ON THE BEST PATHWAY TO MASTER FASTING AND DEVELOP

THE BEST AND HEALTHIEST VERSION OF YOUR BODY!

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This week we’re going to be intentional with what we eat. To master the principles of thisprocess, we need to start by taking full control of the food we give ourselves. In other words, it’sabout time to get into the kitchen.

But this is going to be very different from you receiving a set meal plan and blindly followinginstructions. Rather, we’re going to work with frameworks that will help you cater your foodchoices to your own individual goals.

By the end of the week you’re going to have learned tools and will be well on your way todevelop the habits that will put the eating choices that drive you where you want to go onautopilot.

This week you will:

● Learn the Food Framework and the foundation of any nutritious meals.

● Develop and refine ‘Master Meals’ that will provide you with that golden balance betweennourishment, enjoyment, and convenience.

● Develop a technique to engage your higher brain to help you make food choices.

● Shape your environment to make your choices even more convenient for you.

Week 3: Balance Nutrients According to Your Goals

Day 15Monday

Day 16Tuesday

Day 17Wednesday

Day 18Thursday

Day 19Friday

Day 20Saturday

Day 21Sunday

The FoundationOf a Nutritious

MealYin and Yang Nutrient Density

Remove RedLights

Higher vs LowerBrain Food

ChoicesAdjust and Adios

ImplementationDay

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Day 15 - The Foundation of a Nutritious Meal“The difference that makes a meal nurturing and satiating from one

that ends up increasing your cravings is a strong foundation.”

Summary Of Today's Video Lesson1. The Food Framework helps you make food choices based on your goals. Some foods are

dominant in one macronutrient (protein, carbohydrates, or fats), while others are anintersection between two of them.

2. Use the Food Framework to ensure your meals have a strong foundation and contain atleast one source of lean protein and two or three types of non-starchy vegetables.

3. Meals with strong foundations keep you satiated for longer and provide your body withthe basic macro and micronutrients it needs.

4. Today, fast according to your level, prepare one meal with a strong foundation, eat it withreverence, and evaluate your meal on enjoyment and convenience.






Extra Lives 3 2 1 1


The Strong Foundation In a NutshellThis is the first layer of your Master Meal. To have a strong foundation, include:

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● 1 source of lean protein.

● 2-3 types of non-starchy vegetables.

Most Common Protein SourcesWhether or not you eat animal protein, this list will help you identify options for your Master Meal.To build a strong foundation, choose foods from the lean protein, plant-based protein, orsupplements columns.

Lean animal-based Fatty animal-based Plant-based Supplements

seafood beans, peas and lentils animal based

basa herring black beans casein

cod mackerel chickpeas whey protein powder

crab salmon edamame plant based

haddock sardinesedamame, tofu,tempeh chia seeds

halibut green peas hemp

red snapper lentilsplant-based proteinpowder

shrimp lite tofu spirulina

tilapia pea

white-fleshed fish peanuts

poultry seitan

skinless chicken breastchicken/turkey thighsand drumsticks soy

skinless turkey breast chicken wings tofu

duck meat, includingbreast

meat

bison flap steak

lamb (certain cuts) filet mignon

lean beef (sirloin,tenderloin, eye round,round steak) porterhouse steak

liver skirt steak

pork loin new york strip steak

venison t-bone steak

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rib-eye steak

eggs

egg whites whole eggs

Starchy and Non-Starchy VegetablesThis is a list for your reference. It’s enough to get you started choosing different non-starchyvegetables to make your own Master Meals.

Non-Starchy Starchy

amaranth or chinese spinach beans

artichoke butternut squash

artichoke hearts chickpeas

asparagus corn

baby corn legumes

bamboo shoots lentils

bean sprouts parsnips

beans (green, wax, italian) peas

beets potatoes

broccoli pumpkin

brussels sprouts squash

cabbage (green, bok choy, chinese) sweet potatoes

carrots taro

cauliflower wheat

celery whole grains

chayote yams

cucumber

daikon

eggplant

greens (collard, kale, mustard, turnip)

hearts of palm

jicama

kohlrabi

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leeks

mushrooms

okra

onions

pea pods

peppers

radishes

rutabaga

salad greens (chicory, endive, escarole, lettuce,romaine, spinach, arugula, radicchio,watercress)

sprouts

squash (cushaw, summer, crookneck, spaghetti,zucchini)

sugar snap peas

swiss chard

tomato

turnips

water chestnuts

yard-long beans

zucchini

Evaluate Today’s Master MealToday, you’re applying the first layer of a Master Meal: the Strong Foundation. After you’veprepared, served, and enjoyed it with reverence, it’s time to evaluate your experience.

What was your Master Meal today?

Briefly describe the ingredients and any other detail you may find relevant to document.

It’s also nice to take a picture of it and store it so you can see how your Master Meal evolves asyou practice the principles you’re going to learn this week.

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How much do you love it?

From 1 to 10, (with 10 being master-chef-mindblowing level.)

How convenient was it?

From super easy and quick to prepare to a lengthy and complex process that would be hard todo on a daily basis.

Today’s Tasks❏ Fasting according to your level.

❏ Choose the meal you're going to prepare.

❏ Include 1 source of lean protein and 2-3 types of non-starchy vegetables.

❏ Share the meal with your Tribe.

❏ Eat it with reverence.

❏ Evaluate enjoyment and convenience.

❏ Share ideas or challenges with your Tribe.

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The Food FrameworkThis is Ronan’s hand drawn and notes of the Food Framework:

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Day 16 - Yin and Yang“There’s a dynamic balance that makes meals steer your body

towards your goals.”

Summary Of Today's Video Lesson1. The Yin and Yang principle helps you make food choices whether you want to increase,

maintain, or decrease body weight.

2. To increase body weight, add foods from the carbohydrate domain to your strongfoundation and balance with a small amount of fat.

3. To decrease body weight, add foods from the fat domain to your strong foundation andbalance with a small amount of carbohydrates.

4. This is not the only way to increase or decrease body weight. Rather, it's a way tostructure your Master Meals to help you achieve your goals.

5. Today, fast according to your level, apply Yin and Yang to your Master Meal, evaluate it,and share your insights with your Tribe.

Evaluate Today’s Master MealToday, you’re applying the second layer of a Master Meal: the Yin Yang principle. After youprepared, served, and enjoyed it with reverence, it’s time to evaluate your experience.




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From 1 to 10, with 10 being master-chef-mindblowing level.




❏ Apply Yin and Yang to your Master Meal.

❏ Prepare and serve it to yourself with reverence.

❏ Evaluate your meal for enjoyment and convenience.

❏ Share ideas and/or challenges with your Tribe.

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Day 17 - Nutrient Density“The same way that a car without adequate engine oil breaks apart after

some time, your body will also lose its functions with a sustained deficiencyof vitamins and minerals.”

Summary Of Today's Video Lesson1. If Yin and Yang don't match your preferred type of diet, you can achieve your results with

the opposite pattern if you apply the concept of caloric density to your meals.

2. Micronutrients are the combination of vitamins and minerals. They ensure the functioningof all the thousands of small processes your body needs to run to live long and operatewell.

3. To increase the nutrient density of your meals, rotate your non-starchy vegetables, andconsume fatty fish and organ meats every 3rd day.

4. Today, fast according to your level, combine different non-starchy vegetables and addfatty fish or organ meats to your Master Meal, and serve it with reverence.

The Most Nutrient-Dense FoodsThis is a list that you can pick and choose from to increase your nutrient density.

Achieving high nutrient density is all about rotating these food items, so come back to this tableoften if you need ideas of different foods to try.

Plant Foods Animal Foods

almonds abalone

artichokes clams

asparagus crab

avocado grass-fed beef

beets herring

berries (blueberries, raspberries, blackberries) liver (beef and chicken)

black beans lobster

bone broth mackerel

brazil nuts mussels

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broccoli rabe, broccoli, cauliflower and othercruciferous veggies like cabbage or brusselssprouts

oysters

cacao salmon

carrots and parsnips sardines

egg yolks shrimp

exotic berries like acai, goji and camu camu yogurt

garlic

green beans

hemp seeds

leafy greens, like kale, collards, spinach,watercress, dandelion greens and arugula

lentils

parsley, cilantro, basil and other herbs

potatoes

pumpkin

raw cheese and kefir

red, yellow, green and orange bell peppers

seaweed

seeds: pumpkin, sunflower, chia and flax

shiitake mushrooms

sweet potatoes

tomatoes

wheat germ

wild mushrooms

wild rice

Evaluate Today’s Master MealToday, you’re applying the third layer of a Master Meal: nutrient density. After you prepared,served, and enjoyed it with reverence, it’s time to evaluate your experience.



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From 1 to 10, with 10 being master-chef-mindblowing level.



Ronan’s NotesThese are the notes from Ronan that you could see on today’s video.

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❏ Combine different non-starchy vegetables to your Master Meal.

❏ Add some organ meat or fatty fish if you consume animal products.

❏ Prepare and serve it with reverence.

❏ Evaluate convenience and enjoyment.

❏ Share insights and challenges with your Tribe.

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Day 18 - Remove Red Lights“It’s not about a food being either good or bad. It’s about being compatible

with what makes sense to you or not.”

Summary Of Today's Video Lesson1. Red light foods are dense in calories, empty in nutrients, and usually cause inflammation

in your body. Even though you can consume them if your coaches agree with it, they don'tbelong in Master Meals.

2. Most of the highly-processed foods fall under the Red Light category. You can also spotthem by checking whether they contain any variation of sugar in the first few ingredientsin the label, hydrogenated oil or any processed vegetable oil, and/or more than 400mg ofsodium per serving.

3. Once you develop a Master Meal that has all the four layers you learned this week, youcan start creating variations of that until you find several options that nurture your bodyand goals, and are also highly enjoyable and convenient to prepare.

4. Today, fast according to your level, remove red lights from your Master Meal, prepare andeat it with reverence, and start creating other Master Meals.

Red Light FoodsIn general, you can identify red light foods if they contain any of these things in their labels:

● Sugar, maltodextrin, dextrose, and other forms of sugar in the first 3 ingredients.● Trans fat or hydrogenated oil.● Canola, rapeseed, sunflower, soybean, and other processed oils.● More than 400mg of sodium per serving.

You can also choose to temporarily add other foods to the red light category because of anyparticular reasons. Whether you have an allergic reaction or sensitivity to it, because you tend toovereat a particular food, or for any moral or religious reasons.

Use the space below to write down other foods you choose not to have in your Master Meals, ifany.

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❏ Remove red lights from your Master Meal.

❏ Prepare and serve it with reverence. Then evaluate enjoyment and convenience.

❏ Start trying variations of your Master Meal until enjoyment and convenience are perfectfor you.

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Day 19 - Higher vs Lower Brain FoodChoices

“You can only be wise with your eating habits if you make food choices withthe part of the brain that processes wisdom.”

Summary Of Today's Video Lesson1. Your "lower" brain makes food choices based on survival and emotions. It kicks in when

you're choosing what to eat while you look at different options.

2. Your "higher" brain chooses based on knowledge and wisdom. You activate it when youmake food choices in advance.

3. There are three levels to activate your higher brain: right before you look at food options,planning a day before, or planning a whole week in advance.

4. Today, fast according to your level, have one Master Meal, and choose your planning levelfor the remaining ones.

The Three Levels of PlanningTo be intentional about your food choices outside Master Meals, you can use any of these 3levels of planning:

Level 1: Right before eating

Before you open the fridge or pantry to look for what to eat, take a moment to write down theanswer to the question “what’s something healthy I can offer my body right now?”.

Level 2: A day in advance

Before busy days, when you know you’ll need to order food and be in a rush, choose a meal inadvance based on where you’re going to be. Make a quick plan that covers where you will be,where you can get your meals from, and what meals you want to order.

Preparing food to take with you in advance is also a great option if you want to give it a try,

Level 3: A week in advance

You can leave some vegetables chopped, cook your protein in a large batch, or even prepareand freeze entire meals if that’s something you want to do.

For tomorrow and the remaining days of the current week, choose the level of planning you wantto apply. You can write it down below to have it clear for yourself.

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❏ Have at least 1 Master Meal.

❏ Choose the level of planning for the remaining meals.

❏ Share your chosen level with your Tribe.

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Day 20 - Adjust and Adios“Environment is stronger than willpower. Shape it to support your vision.”

Summary Of Today's Video Lesson1. Based on your goals, you have foods to promote, foods to demote and foods that don't

belong.

2. Adjust and Adios is the process of changing your environment (home, office, etc) to makefoods to promote more visible and easy to access than foods to demote, and to eliminatethe availability of foods that don't belong entirely.

3. There are no specific guidelines to determine the foods that fall under each category. Thisis a decision that you need to agree with your coaches.

4. Today, fast and choose the challenge level for the next week, apply Adjust and Adios, doyour weekly reflection, and buy chocolate or a dessert to bring to our lesson on Day 22.

Adjust and Adios in a NutshellLook around and identify food items that are visible and reachable.

Foods to Promote: adjust

● Make them more visible in plain sight.● Place them at eye level and hand distance in the fridge and pantry.

Foods to Demote: adjust

● Remove from plain sight and place them where it is hard to see and reach.

Foods That Don't Belong: adios

● Eliminate them from your environment.

You can use the space below to write down the foods you want to adjust and the foods you wantto adios in your environment right before you apply this technique.

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Also, you can take a before and after picture and keep it for your future reference.

Foods to promote Foods to demote Adios foods


Just like last week, take this time to journal on these two questions:



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Today’s Tasks❏ Fast according to your level and choose your challenge level for next week.

❏ Apply Adjust and Adios at least at home.

❏ Replenish your stock of foods to promote.

❏ Buy your favorite chocolate or dessert and another one that is average to your taste.

❏ Do your weekly reflection.

❏ Take a before and after picture of your environment when applying Adjust and Adios.

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CONGRATULATIONS ON

COMPLETING WEEK 3!

YOU ARE ON THE BEST PATHWAY TO MASTER FASTING AND TO

DEVELOP THE BEST AND HEALTHIEST VERSION OF YOUR BODY!

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This week we’re learning how to navigate edge cases. What do you do when you want toexperience Red Light Foods? How do you keep your fasting practice during holidays and travels?And what is a more advanced fasting technique you can try?

By the end of the week you will have the chance to gather everything you have learned in thisQuest and define your own Healthy Eating Definition. This will be a powerful tool because itleverages all your experiences through this month into a set of definitions that will align youreating habits with the vision you have for yourself.

This week you will learn:

● How to take control over foods that used to threaten your healthy eating habits.

● Discover Champion Meals that will bring nourishment, enjoyment, and conveniencetogether when eating out.

● Learn how to adapt your fasting window when traveling or during holidays and how toenjoy celebrations around food without disrupting your own values.

● Discover an advanced fasting technique that you can incorporate into your practice goingforward.

● Create your own Healthy Eating Definition and align your future steps with whom youwant to become.

Week 4: Integrate Fasting to Your Lifestyle

Day 22Monday

Day 23Tuesday

Day 24Wednesday

Day 25Thursday

Day 26Friday

Day 27Saturday

Day 28Sunday

Food for FunEat Out Like a

ChampionAll-You-Can-Eat

Traveling andFasting

The Next LevelHow to Break

Your FastHealthy Eating

Definition

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Day 22 - Food for Fun“One bite done the right way is equivalent to one hundred

unconscious ones.”

Summary Of Today's Video Lesson1. The purpose of ‘food for nutrition’ is to provide nutrients without harmful ingredients.

2. The purpose of ‘food for fun’ is to have a pleasurable experience, regardless of nutritionalvalue or presence of harmful ingredients.

3. Eating food for fun misses the point if you don't enjoy it. Learn to be mindful and savorthe experience.

4. Today, fast according to your level and bring this quality of mindfulness to a meal and anydessert you may be having today.






Extra Lives 3 2 1 1


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Your Chocolate ExperienceRate your first chocolate experience from 1 to 10. If you want to make some notes about thisexperience you will find a space below for that as well.

Now, rate your second chocolate experience from 1 to 10. If you want to make some notes aboutthis experience you will find a space below for that as well.


❏ Bring the same sense of curiosity and exploration to a meal.

❏ Bring the same quality of experience to your next food for fun.

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Day 23 - Eat Out Like a Champion“This is about lifestyle. You won’t get far if you avoid eating out forever.

Rather, become a champion of this practice.”

Summary Of Today's Video Lesson1. When eating out or ordering in you can still find options that are delicious, affordable and

match your goals. These are called Champion Meals.

2. Find a few options for Champion Meals from different restaurants and food deliveryservices. That way, you will always eat resourcefully, even when you are not preparingyour own meals.

3. Today, fast according to your level and search for one Champion Meal when eating out orordering in.

What a Champion Meal Is Made OfYour goal is to create a list of Champion Meals in a number of restaurants and delivery services.

This is what they should be like:

1. One big serving of lean protein.a. Grilled, broiled, boiled, or baked.

2. Two to three servings of vegetables.a. High-fiber, low-sugar.b. Baked, boiled, or grilled.

3. Carbohydrates and/or fats according to your rules.a. High-quality fats from avocados, eggs, coconut oil, olive oil, etc.b. Carbohydrates with a medium glycemic index.

4. No red lights.5. Delicious and affordable.

Fat SourcesBelow you will find a list with some examples of high and low-quality fat sources so you can knowwhat belongs to your Champion Meals.

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High-quality fats Common sources of transfats

Processed oils

avocadobaked goods (pastries,cookies, doughnuts, muffins,cakes, pizza dough)

canola oil

cold-pressed oils (extra virginolive oil, coconut oil)

fried foods (French fries, friedchicken, chicken nuggets,breaded fish)

corn oil

dark chocolate margarine palm oil

fatty fish (salmon, sardines,anchovies, trout, mackerel,herring)

packaged snack foods(crackers, microwave popcorn,chips)

safflower oil

full fat yogurt salad dressings sesame oil

nuts (almonds, peanuts,pecans, walnuts)

trans fats or hydrogenated oils soybean oil

peanut butter and almondbutter

vegetable shortening sunflower oil

seeds (chia, sunflower,pumpkin, sesame, flax)

tofu

whole eggs

Glycemic IndexThe carbohydrate sources of Champion Meals are those that slowly increase blood glucoselevels when digested. In other words, they have low or medium glycemic index.

A GI score of less than 55 is considered to be a low. A score between 55 and 70 is medium andhigher than 70 is considered high.

Below you will find a list of common foods according to their glycemic index.

Bear in mind that the glycemic index of a meal can be different than a food in isolation due to themix of ingredients and portion size. Also, the GI is not accurate and so use this list more as aguideline than a hard rule.

FOOD Glycemic index

VEGETABLES

Carrots, boiled 39

Vegetable soup 48

Taro, boiled 53

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Plantain/green banana 55

Potato, french fries 63

Sweet potato, boiled 63

Pumpkin, boiled 64

Potato, boiled 78

Potato, instant mash 87

FRUIT AND FRUIT PRODUCTS

Apple, raw 36

Apple juice 41

Dates, raw 42

Orange, raw 43

Peaches, canned 43

Strawberry jam/jelly 49

Orange juice 50

Banana, raw 51

Mango, raw 51

Pineapple, raw 59

Watermelon, raw 76

LEGUMES

Soya beans 16

Kidney beans 24

Chickpeas 28

Lentils 32

DAIRY PRODUCTS AND ALTERNATIVES

Soy milk 34

Milk, skim 37

Milk, full fat 39

Yogurt, fruit 41

Ice cream 51

Rice milk 86

BREAKFAST CEREALS

Porridge, rolled oats 55

Muesli 57

Millet porridge 67

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Wheat flake biscuits 69

Rice porridge/congee 78

Instant oat porridge 79

Cornflakes 81

HIGH-CARBOHYDRATE FOODS

Barley 28

Corn tortilla 46

Spaghetti, whole meal 48

Spaghetti, white 49

Chapatti 52

Sweet corn 52

Specialty grain bread 53

Rice noodles 53

Udon noodles 55

Wheat roti 62

Couscous 65

Brown rice, boiled 68

Unleavened wheat bread 70

White rice, boiled 73

Whole wheat/whole meal bread 74

White wheat bread 75

SNACK PRODUCTS

Chocolate 40

Potato crisps 56

Soft drink/soda 59

Popcorn 65

Rice crackers/crisps 87

Champion Meals Like a Pro1. Watch out for dressings.

a. Preferably lemon juice or olive oil, on the side. *not show this line when I mentionthe lemon juice or olive oil

2. Turn fries into veggies.3. Get lean protein.

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4. Be picky and choosy.5. Find multiple versions of a champion meal.

Your List of Champion MealsThis is a space where you can keep a list of Champion Meals and restaurants or services for yourconvenience.

Champion Meal Where I get it from

Today’s Tasks❏ Fasting according to your level.

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❏ Eat out or ask for food delivery and search for a Champion Meal.


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Day 24 - All-You-Can-Eat“It’s not about choosing between attending special events or acting out ofintegrity to your own principles. You can only play this game for long if you

find the middle path.”

Summary Of Today's Video Lesson1. Events like holiday dinners or birthday parties can coexist with your fasting practice.

2. On the day of a special event, adjust your fasting and eating windows and use a pre-loadmeal close to the event’s dinner time.

3. Use the strategies learned in this Quest to help you make good choices, but also enjoyfood for fun at the event itself, and get back to your cruising feeding window over the nextfew days.

4. Today, fast according to your level, keep searching for Champion Meals, and mark thisvideo to review it on the next day you go for a special dinner or event.

Effective Pre-Load MealsA pre-load meal is a meal that has the function of improving an eating behaviour in your nextmeal. To be effective, it should:

1. Between 2 hours and 30 minutes before the event.2. Be something you chew. It can be taken with or without a glass of water.3. Be rich in protein and fiber.

The Mindful Buffet ProcessThis process can help you choose what you eat not from a reaction to the environment withunlimited options, but from a place of intentionality and permission.

In a Buffet:

1. Walk around the buffet.2. Identify where the protein and veggies are, but also where the foods you don't want are.3. Get your plate and serve yourself food for nutrition.

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4. In the following servings, get a small serving of vegetables alongside food for fun.


❏ Keep searching for Champion Meals.

❏ Review today’s video the next time you go for a buffet.


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Day 25 - Traveling and Fasting“The gift of developing discipline is being able to choose to be flexible when

it’s needed.”

Summary Of Today's Video Lesson1. Before a trip, pay attention to whether you will be on a flight or on the road within or

outside your feeding window.

2. Consider changing your fasting window to fit a different daily routine. Give preference tostaying at places that give you access to a kitchen or provide food that match your MasterMeals.

3. When crossing time zones, don’t overthink your fasting window. Be flexible during theflight and resume your fasting once you reach your destination.

4. Today, fast according to your goal and mark this video to review it the next time you haveto travel.

Common Trip SituationsWhether you have a flight or a road trip, these are the most common situations and guidelines tonavigate them:

Before a Trip.

Consider these situations:

1. Short flight within your fasting window.a. Just keep fasting. *note: make this line italic

2. Short flight within your feeding window.a. Have a sizeable preload meal before leaving.b. Fast during the flight.

3. Long flight across your feeding window.a. Have a sizeable preload meal before leaving.b. Take some food to have during the flight.

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During Your Stay

Give preference to stay at a place with access to a kitchen so you can prepare most meals or getthem prepared the way you want.

If staying at a hotel:

● Look up their breakfast options in advance.● If breakfast gives you food for nutrition, an early dinner window is a good idea.● If not, adopt a late breakfast window for the trip.

While Crossing Time Zones

Don't worry about having a perfect 16h fasting window when traveling across time zones. Dowhat's convenient and resume your practice once you arrive at your destination.


❏ Mark today’s video to review it the next time you have to travel.

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Day 26 - The Next Level“The top 1% of people celebrate their victories in a way that is not

detrimental to their goals.”

Summary Of Today's Video Lesson1. To celebrate the completion of Beyond Fasting, take part in the 24h fast starting tonight.

2. If you choose to do so, start your fast after tonight's dinner.

3. Keep yourself hydrated and add electrolytes to your water during the fast.

4. To break your fast, have some salt, cinnamon, light vegetables, and some apple cidervinegar or lemon available. Soup and bone broth are great ideas too.

Set Yourself up for SuccessIf you choose to do this fast celebration, then this is how you get ready to start tonight.

While You Are Fasting:

1. Count 24h after tonight's dinner.2. Keep yourself hydrated.3. Add electrolytes to your water.

Prepare Yourself For Tomorrow:

1. Have apple cider vinegar or lemon, salt, and cinnamon available to break your fast.2. Light vegetables to break your fast with.3. Soup or bone broth are optional.

Today’s Tasks❏ Start your 24h fast or fast according to your level.

❏ Keep yourself hydrated while you fast.

❏ Prepare ingredients to break your fast tomorrow.

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Day 27 - How to Break Your Fast“Some of our biggest lessons about eating come from the experience of not

eating.”

Summary Of Today's Video Lesson1. Breaking a 24h fast is a different process than breaking a 16h daily fast. To get your

digestive system ready for a meal, you can start with the "24h Tea".

2. To prepare the 24h Tea, use warm water, a tablespoon of apple cider vinegar or lemonjuice, and 1/4 of a teaspoon of a mineral-rich salt. Optionally, you can add 1/4 of ateaspoon of Ceylon cinnamon, if available.

3. The tea stimulates your stomach for digestion and helps your body to absorb mineralsand control blood sugar in your next meal.

4. After the tea, wait for 15min and then start a meal with light, cooked vegetables. After that,you're ready to proceed with having a regular meal. Enjoy breaking your 24h fast!

The 24h Tea RecipeThe 24h Tea will help your body prepare the digestive system for a meal, increase your mineralabsorption, and support blood glucose level control. This is how you make your 24h Tea to breakyour 24h fast with:

● 1 tablespoon of apple cider vinegar or lemon juice.● ¼ teaspoon of pink himalayan salt or another mineral-rich salt.● ¼ teaspoon of ceylon cinnamon, if available.

Breaking Your 24h FastThis is the process to break your 24h fast:

1. Have the 24h Tea.2. Wait for 15min.3. Start with light, cooked vegetables.4. Have a normal meal with protein.

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Today’s Tasks❏ Break your 24h fast or fast according to your level.

❏ Go back to your Cruising Feeding Window tomorrow.


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Day 28 - Healthy Eating Definition“Health is a function of alignment amongst multiple areas of life. Therefore,

this is not a definition that can be given to us but one that we strive todiscover with self-awareness.”

Summary Of Today's Video Lesson1. Congratulations on completing Beyond Fasting! This is a great time to review your Hairy

Goal, journal about your achievements this month, and set a new Hairy Goal for your nextmonth.

2. You are now ready to define what healthy eating means to you at this moment. Considerwhen, why, how, what, and how much you eat, and how flexible these rules will be for you.

3. This is the beginning of a new chapter towards your Story Vision. Congratulations, andstay in touch with Ronan and your Tribe to continue supporting one another to moveforward.

Meeting Your Coach Hairy GoalTake some time to review your Hairy Goal and reflect on this past month’s journey. Did youachieve your Hairy Goal? Or did the pursuit of this goal take you to an unexpected place withother lessons you needed to learn?

What are your thoughts about it at the moment?

Now, it’s time to hire a new Hairy Goal. Even if you didn’t achieve your current one, its purposewas to bring you to where you are now.

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Take a moment to go through the process of defining your Hairy Goal.

Step 1: Consult your Coach Story Vision.

Read it carefully, visualize it, and think of the logical next steps from now towards this vision. Youcan write a few of these steps down below or consult what you wrote on Day 3, in this sameexercise.

Step 2: Pick a milestone for the next month.

Choose one of the steps above as a bold milestone that you want to achieve in the next month.Write it down below.

If you want ideas as inspiration, check the examples of goals right below this box.

Examples of goals for step 2

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Lose weight Getting up the stairs of the buildingwithout getting tired Improve my self-esteem

Eat better Improve my flexibility Feel more attractive

Drink more water Increase muscle mass Do a check-up

Keep a food diary Defined abdomen Develop a morning routine

Eat more vegetables Practicing yoga Develop an evening routine

Cut the sugar Spend less time sitting Stretch in the morning every day

Change my diet Go to work by bike Eliminate back pain

Eliminate the dessert Practice martial arts Repair my immune system

Eat mindfully Do HIIT training Waking up without alarm clock

Cook my food Learning to swim Practice meditation

Improve my digestion Get stronger Prevent chronic diseases

Stop eating when I'm satisfied Complete a 5Km, 10Km, orhalf-marathon race Quit alcohol or smoking

Eat intuitively 10,000 steps a day Expand my life expectancy

Develop discipline around eating Go to the gym 3 times a week Get enough sleep

Feel lighter and free Do some form of exercise every day Increase my energy

Step 3: Make it a specific outcome.

Turn the goal from step 2 into a tangible, specific outcome.

For example, eating more vegetables is not an outcome but a process.

So why would you want that? Perhaps because you want to lose weight in the next month?Losing weight is an outcome and it could be a milestone for the next month. But it’s still notspecific.

What about losing 5lb or 2kg? Now, it is more specific. Write it down in the following box.

Step 4: Make it challenging.

Review your goal from step 3 and make sure it feels challenging to you. If you tweak it, write itsfinal version below.

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Your Healthy Eating DefinitionThis will be such a powerful definition for you now because it will leverage all the experiencesand insights you had during this Quest.

Create this definition for yourself by answering the following questions:

WHEN you eat

● What is your feeding window like?● What's the frequency and flexibility with the schedule?

WHY you eat

● What domains do you respond to?

HOW you eat

● How often do you practice mindful eating?● What forms of distracted eating are compatible if any?

WHAT you eat

● What's your choice regarding carbs, fats, and protein?

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● What foods are in the Red Light zone?● What foods for fun are not in the Red Light zone?

HOW MUCH you eat

● What's the point that you stop eating?

How FLEXIBLE are these rules?

● How many extra lives do you give yourself?

Your Growth Survey - Post AssessmentFill in your post-assessment here to evaluate your progress after completing this Quest.

Objective AssessmentFill again your Objective Assessment and evaluate your before and after results.

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https://airtable.com/shrKeP5OciRFgzKr8?prefill_Program=Beyond%20Fasting&prefill_Assessment=Post-assessment

Metric Before After

Body weight

Waistline (indicator of metabolic health and bodyfat to men and women)

Hip circumference (indicator of body fat to women)

Take a picture of front, profile, and back

Other metric 1:

Other metric 2:

Other metric 3:

You’re welcome to share any insights from this exercise with your Tribe and see what theirinsights were too.


❏ Choose a new Hairy Goal.

❏ Create your definition of Healthy Eating.

❏ Do your self-assessment and share your insights with your Tribe.

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CONGRATULATIONS ON

COMPLETING BEYOND FASTING!

YOU NOW HAVE EVERYTHING YOU NEED TO MASTER INTERMITTENT

FASTING AND BEYOND. THE JOURNEY TOWARDS YOUR STORY VISION

CONTINUES.

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Beyond Fasting | Workbook

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