So I’m not a big fan of tomatoes they usually upset my stomach so I have been making a white bolognese instead. Here is the recipe Spaghetti Use either zucchini noodles or spaghetti squash. I found the zucchini noodles are more soggy and the spaghetti squash is more firm. Prep spaghetti squash - slice in half from end to end. Then scoop out seeds and gunk. Prep sauce Turn stove on medium heat. In a pot or wok pour in 8 oz preferred broth Add diced mushrooms onions, minced garlic and whatever other veggies you want to add. Add preferred spices and seasonings I typically add garlic and onion powder and an Italian seasoning blend. Let simmer for 15 to 20 mins. Stirring occasionally. Then strain the veggies over a bowl, so you can keep the broth to cook the meat. Set veggies aside. I keep it in the strainer while I’m cooking the meat and move it around a bit to drain as much as possible. Cook meat Keep stove at medium heat. Pour the broth into the wok or a deep pan so you can cook the meat evenly. I prefer a wok because it’s easier and tends to heat more consistently. Add additional seasonings and spices to taste. Add the ground meat of choice. And chop up into chunks with spatula. Cover with lid and for about 10 minutes occasionally continue to check meat and move meat around to cook. I like to flip it so it browns evenly. The lid helps speed up the process. Drain meat over a bowl. Remove fat from broth Before I start to finalize the veggies and portion out servings, I put the broth in the fridge to cool so I can remove the extra fat after portioning Finalize veggies. If you like your veggies browned or crispy. You can cook in the air fryer for 10-15 mins or add back to the deep pan or wok and flip until desired crispiness. Sometimes I add a splash of broth back in to help crisp. But just a splash or else it takes too long. Measure Measure appropriate portions of meat into prep containers or ziplock bags. Measure appropriate portions of veggies into prep containers . You can mix the level of spaghetti squash to mixed vegetables based on your preference of chunkiness of the sauce.

I’ve been doing a lot of week long travel lately and I find the best way to prep is to do it all at once and then freeze the food in freezer safe bags. This gives me built in ice packs that I don’t have to bring home and keeps the food fresh and mostly still frozen when I arrive. I write on the bag what is in it portion wise and then it is all frozen when I get there. Most hotels have mini fridges in the room or you can request one. They have to give it to you or offer an alternative because of medical reasons. If you do bring ice packs they have always let me store them in the staff fridge. They will put your room number on it so when you need it you just ask. I typically call down before I head out of the room so it’s ready for me when I get downstairs.

Good morning and happy Friday. As always on Friday, send over your updates for Saturday and Sunday, and hold your own personal accountability. Last week I spent time with a member who completed FAST40 almost two and a half years ago. She is still down 30 pounds and has kept it off the entire time. One thing she showed me was that she has continued weighing herself regularly. People who don't understand putting themselves first might think that's neurotic. But you and I know it's actually an act of self-care. When you weigh yourself, you're simply looking at your stats. You cannot manage something you don't measure. We don't weigh ourselves to judge ourselves. We become curious. What is the scale showing me today? Whether the scale shows a gain, a loss, or no change, emotions may come up. Let them be there. Feel them. Don't push them down. You'll hear me ask: "Have you sat in the energy of that pound loss?" "Have you sat in the energy of that pound gain?" Allow yourself to experience what's there. Then get curious. What worked well yesterday? What didn't work well? That attitude is what has allowed our members not only to keep the weight off for years, but also to reconnect with themselves and their health. Use the scale and your measurements as stats. Also pay attention to how you're feeling each day. What's interesting is that as you start burning fat, your health starts coming back too. Most people expect some huge shift overnight. But that's not how it works. Caffeine, coffee, and stimulants can create quick bursts of energy, but they're not stable. Instead, tune into the stability you're gaining. Tune into the stability you'll continue to build, not just during FAST40, but after, by continuing to honor yourself. One of the biggest things successful members do is continue using the training. Watch the trainings inside Skool. Join the Tuesday live calls. Access the future trainings. Today, check in with yourself: How are you feeling? How are you functioning?

FAST40 Approved Lean Cuts of Steak 1. Sirloin – top sirloin is a go-to; lean, affordable, easy to find 2. Eye of Round – one of the leanest cuts in the whole store 3. Bottom Round – great for slow cooking 4. Top Round – solid lean option, often labeled “London Broil” 5. Flank Steak – lean and flavorful, just slice it thin 6. Skirt Steak – similar to flank, great for quick cooking 7. Tenderloin / Filet Mignon – naturally low in fat, the gold standard 8. Strip Loin (NY Strip) – leaner than ribeye, still satisfying 9. Tri-Tip – leaner than most, very versatile The FAST40 Rule of Thumb: Look for cuts with the word “round” or “loin” in the name, those are almost always your leanest options at any grocery store. Avoid ribeye and T-bone if fat loss is the priority, those are marbled heavily, which means more fat stored, and that works against turning on your fat furnace!

I want you to think about something happening inside you right now, while you’re listening to this, before the day even gets started. Something invisible, something you’ll never feel, but something that is absolutely fighting for you every single second of your life. Your white blood cells. Right now you have somewhere between 25 and 50 billion of them moving through your body. Patrolling. Checking every corner, every tissue, every cell, like a security force that never clocks out, never calls in sick, never takes a vacation. When they find something that doesn’t belong, a virus, a bacteria, a rogue cell, some of them literally surround it and swallow it whole. Others fire off custom-built antibodies, precision weapons designed for that one specific threat. And then your body does something that still amazes me after 20 years in natural healthcare, it remembers. It keeps a record of every battle it’s ever won so the next fight is faster and cleaner. You are walking around with a pharmacy, a defense system, and a biological memory bank that no laboratory on earth has ever fully replicated. The most sophisticated medicine ever created, is already inside you. It came standard. Now here’s where I want you to connect this to what we’re doing together in FAST40. When I ask you to get to bed on time, this is why. Your white blood cells are most active and most productive during deep sleep. That’s when your body runs its repair cycle, resets your hormones, and recharges that entire defense system. Cutting your sleep short isn’t just being tired, you are literally standing down your army. When I ask you to drink your water, this is why. Your lymphatic system, which is the highway your white blood cells travel on, runs on water. No water, no highway. The patrol slows down, threats go unchecked, and inflammation builds up, which is exactly what’s been making that stubborn fat so hard to move. When I ask you to eat the right foods and eat on time, this is why. Your white blood cells are made of nutrients. They are literally built from what you put in your mouth. When you spike your blood sugar, when you eat processed junk, when you skip meals and crash, you are sending your immune system to war without any ammunition. But when you eat clean, eat on time, and keep your blood sugar steady, you are feeding an army that protects you, heals you, and yes, helps you burn fat.