TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! The ⭐️ NEW CLIENT INFO at the bottom of each day’s post will be your go-to! ✅I’d love to see everyone—old and new clients—post a sweaty HIIT day selfie in the comments below! 🤳 (see comments for workout) 👉Cortisol - a hormone produced by the adrenal glands that helps regulate stress, metabolism, and immune responses. First things first. Cortisol is often referred to as the “stress” hormone, but it’s important to know that cortisol isn’t the enemy. Nor is stress. Our bodies depend on both cortisol and healthy stress, and we’re going to talk more about that throughout the month. Cortisol helps regulate stress, as you can see in the definition above. So, we need it. Along with regulating stress, it is also “an essential hormone that affects almost every organ and tissue in your body. It helps regulate how your body uses glucose (sugar) for energy, decreases inflammation, regulates blood pressure, and helps to control your sleep/wake cycle. You may think of cortisol when it comes to your stress, but as you can see, it plays many more important roles when it comes to your overall health. As you can see, cortisol isn’t the enemy everyone thinks it is. It’s essential, not just for your overall health, but also your ability to burn unwanted fat and prevent weight gain. The trick is in finding how to balance your cortisol levels throughout the day so that it doesn’t remain high all day long or at times when your cortisol level should be at lower levels. Balance is the key. 🔑 Speaking of balance, check out this macro-balanced recipe below! I know, I know, it’s a low-carb day…but tomorrow isn’t. 😉 Street Corn Chicken Rice Bowl - Eat the Gains __________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals!

TAKING ACTION: ✅ Everyone, comment below and tell me one tip you utilize during extended fasts! Let’s share our tips! Sure, 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). 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 will replenish those and help 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 16-hour fasts (or 14-hour fasts), be sure not to exceed 50 liquid calories; otherwise, you are at risk for breaking your fast. It’s also important to ensure 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 now, and then 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 or participate in a recovery workout in the app. It is important not to deplete your energy during your 24-hour fast. 🍽 Break your fast this evening with something light yet evenly balanced in nutrition.

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ⭐️ at the bottom of each day’s post will be your go-to this month until you can start fresh with us on NEW education (Cortisol) on Aug 3 :) ✅VIP/Veteran Clients: Tomorrow is Feast Day! Drop any lingering questions below! Yesterday, we talked about the importance of finishing this last week of the month (and challenge) strongly. One way to finish strong is to fuel your body well tomorrow and use the energy to lift heavier weights. That’s not the only way to finish strong, however. We also build our capacity for mental strength each month by leaning into an extended fast. If you haven’t noticed by now, we’re always working on both our physical strength and our mental strength! 🙌 Since today is usually reserved for recipes/nutrition talk, another way to finish strong is by eating enough—you guessed it—protein! Here are three primary ways protein helps build strength ⬇️ 💪Muscle repair and growth 💪Faster recovery 💪Preservation of lean mass With all of the strategies you have this week—protein, Feast Day, our 24-hour fast, and our metabolic finishers—you have a toolbelt full of tools to help you finish the week STRONG! 🔥 Speaking of protein, check out this BBQ chicken thigh recipe with 31g of protein per thigh! ⬇️ Crockpot BBQ Chicken Thighs ______________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals! I simply want you to focus on these three things for the remainder of the week—whole foods, water, and workouts! We’ll dive in deeper in the days to come, but for now, utilize the tips below to get you started on our three W’s ⬇️: 🍽 WHOLE FOOD NUTRITION: I’ll explain this more in the coming days, but for today, think about it this way ➡️ If it came from the ground or had a mother, it’s fair game. Think about what you’ll find on the perimeter (outer ring) of the grocery store (protein sources like chicken, beef, fish, and fruits & vegetables). Try to reduce the amount of processed and prepackaged foods found in the inner aisles of the grocery store. Check out our app resources to learn more!

We’re so glad you’re here 🤍 Whether you’re a Bestie, Elite, or Concierge member, this space was created to support your healing, growth, and transformation—from the inside out. Before you dive in, there’s ONE important step 👇 👉 Head to the CLASSROOM tab 👉 Then click START HERE Inside, you’ll find everything you need to understand: ✨ Your membership tier + what’s included ✨ How to navigate the platform ✨ Where to find your resources, calls, and support ✨ Exactly how to get the most out of your experience here Each tier (Besties, Elite, Concierge) has its own pathway, so make sure you go through your section first—this will save you time and help you get results faster 💫 💡 Pro Tip: The members who see the BEST results are the ones who: ✔️ Go through START HERE first ✔️ Engage in the community ✔️ Show up consistently

TAKING ACTION: ✅In the comments below, tell me one thing you’re committing to this week! Let’s finish strong, friends! Good morning, friends! We’re headed into our final week of July (can you believe it?!) and our Metabolic Reset CHALLENEGE ….and as we mentioned yesterday, we’re going to make our last week our BEST week! 🔥 If you remember what we talked about a few weeks ago, how you finish is arguably more important than how you begin. When you finish strong, you not only prove you can overcome challenges but also set yourself up to move straight into the next thing. When you finish strong, you keep your eyes on the goal. 🎯 As we wrap up the end of the month, we want to help you finish strong—and that’s why we have included our monthly feast day (Wednesday) and our optional 24-hour fast this week (Thursday). They’re both challenging for different reasons, and they’re our way of helping you do one thing— Finish. Strong. 💪 Regardless of how this month has played out for you, I encourage you to commit to showing up for yourself this week. Remember, it doesn’t always have to be all or nothing. Doing something is always better than doing nothing. 💯 *WORKOUT IN COMMENTS**