TAKING ACTION: ✅Do you incorporate a small treat into your everyday routine? Let’s discuss it below! ✅ How did the No Background Noise CHALLENEGE go this week?! If consuming one treat a week triggers a binge or overindulgence, why not try incorporating a small treat throughout the week? There are numerous simple treats that you can incorporate into your everyday life that will satiate your sweet tooth, but also keep you on track toward your goals. You can’t eat a pint of Ben & Jerry’s every night, but you can enjoy a couple of dried dates, nut butter, or a little dark chocolate. (Dates have a peak harvest in September, so they’re a perfect seasonal fruit to enjoy right now! Just sayin’...🙌 ) Check out these healthy dessert recipes that’ll help satisfy your sweet tooth! 20 Healthy Dessert Recipes for a Feel-Good Treat

TAKING ACTION: ✅Take a picture of one of your Feast Day meals and drop it in the comments below! Feast Day has officially arrived, friends! As a reminder, you’ll aim to consume around 25% more of each nutrient today: natural carbs, healthy fat, organic protein and fiber. If you’re familiar with Feast Day, you already know that it does wonders for your mood, which ultimately helps prevent burnout—but that’s not all it does. There are many more benefits that occur when you intentionally fuel your body with more nutrients. Check out some of them below 👇 🍴 It helps keep your thyroid active and functioning. Strategically eating a little more will also raise your metabolic rate while revving up the fat-burning process. 🍴It helps prevent increased cortisol levels while keeping your hormones in check. This aids in preventing muscle breakdown. 🍴 When we restrict carbs for too long, there are negative effects such as suppression of immune function, fatigue, and mood changes. Feasting helps combat these negative effects. 🍴 It helps your body maintain levels of leptin. Leptin is the hormone that is responsible for signaling to your brain that you are full. We must keep our leptin levels healthy so we can know when we are full. 🍴 Again, it helps prevent burnout when you’ve been in a calorie/macro deficit for an extended period. ⬇️Helpful Feast Day Tips⬇️ 🍽 Break your fast a little earlier than usual today. This will give you more time to consume the extra food today, without leaving you uncomfortably full. 🍽 Eat nutrient-dense (and high-quality) meals. Consider ways to add nutrients to each meal (e.g., adding nuts or seeds). 🍽 Have an extra snack—maybe a clean protein shake! 🍽 Don’t stress over the 25% target, and don’t force yourself to eat more if you’re satisfied. Any amount more is beneficial for your metabolism. HAPPY FEASTING, friends! 🍽️

TAKING ACTION: ✅ In the comments, let me know how you’re doing and, if time permits, give the group some encouragement. We’re in this together! 🫶 It’s obvious we appreciate the fat-burning benefits of our monthly 24-hour fast, but ultimately, we fast for the incredible health benefits. ➡️ Increased fat burning, improved cognitive function, potential protection against diabetes and obesity, and autophagy (a cellular process in which cells break down and recycle their own damaged or unnecessary components to maintain energy and health). Six helpful tips below to help navigate today’s fast ⬇️ 🍽 Drink plenty of water and be prepared to drink more than you think you need. Electrolyte water (without added sugars) is always a wise choice because when we fast, our bodies quickly lose electrolytes/minerals. Electrolyte water replenishes them and helps us push through with energy. The same part of our brain signals when we are thirsty and when we are hungry, so if you feel hungry, drink more water. 💦 🍽 As with our daily fasting protocol, be sure not to exceed 50 liquid calories; otherwise, you are at risk of breaking your fast. Also, make sure your creamer doesn’t contain added sugar. You can also drink black coffee, unsweetened tea, hot tea, our Hydration, Creatine, Collagen, or BCAAs. ☕️ 🍽 Keep yourself busy today and remind yourself of why you’re doing this. Fasting is not happening TO us. It is happening FOR us. It’s important to give your digestive system a complete break sometimes so it can recover. Extended fasts also allow our bodies to repair our cells. Remember, extended fasts should be used for healing, not as punishment. 💯 🍽 Fast as long as you can, but always listen to your body. Anything over 12 hours is beneficial, and anything over 16 hours is awesome! Progress over perfection applies here, too. 🍽 Rest today today!!! Don’t workout unless you feel like you are able, listen to your body. 🍽 Break your fast this evening with something light yet evenly balanced.

TAKING ACTION: ✅Share your weekly win in the comments below! I want to hear ‘em all, both big and small! 🎉 “Fight your brain’s negativity bias by appreciating and lingering on the tiny, positive moments you experience day-to-day.” ~Rick Hanson Take a moment to consider these questions today ⬇️ ➡️How many things can you consider as a win this week? ➡️How many things did you consider a failure this week? If I were a bettin’ woman, I’d bet that you can think of a lot more failures than wins… This is because humans are hardwired to focus on the negative. We have a negativity bias, and unfortunately, it causes us to place more emphasis on negative experiences than positive ones. This might be why some of you don’t show up every week to celebrate your weekly small wins. If science is correct, you’re far more focused on what you did wrong than what you did right—and even if you can think of something you did well, you probably brush it off as “not good enough”... Am I right or am I right? While negativity bias is something we all probably struggle with to a degree, the good news is that it’s totally changeable because your brain is neuroplastic—but it doesn’t happen without you putting in some effort. If you want to change your brain to focus on the positive, you must start focusing on the positive—and that means you should start celebrating even the smallest of wins each week. 💯

TAKING ACTION: ✅Comment LET’S GO if you’re committed to locking in for the next six weeks before the holiday season arrives! The time is now, friends! We’re coming up on the official Fall season (next Tuesday!), and with it comes cooler temps followed by the holiday season! 😲 I don’t know how else to say this other than just to say it… The time is NOW. Next month brings Halloween. November brings Thanksgiving. December brings Christmas. SUGAR POISONING SEASON IS UPON US 😱 We have about six weeks before the madness begins, and the truth is, you can accomplish a lot in six weeks. If you lock in for the next six weeks, you can spend most of your holiday season maintaining your results. I don’t know about you, but that sounds like a good plan to me. As I’ve mentioned before, when you utilize your time and opportunity well throughout the year, you have more freedom to enjoy the holiday season. The time and opportunity are happening RIGHT NOW. Lock in and let’s go! 🔥