🔥 THIS WEEK'S LIVE Q&A REPLAY IS UP! Thank you to everyone who joined us for this week's Tuesday Live Q&A — what an amazing conversation we had! 🙌 Here's what we covered: ✅ How to put YOURSELF first — because your health can't come second anymore ✅ What to do during Days 41–47 after completing FAST40 — this is the phase most people overlook and it matters ✅ How to start implementing exercise the RIGHT way at this stage ✅ How to test foods and understand what works for YOUR body ✅ What to do when you go out to eat — one of our members asked this and it was 🔥 📲 The REPLAY is now posted — go watch it, share it with someone who needs it, and drop your biggest takeaway in the comments below! 👇 --- 📅 REMINDER: Our Tuesday Live Q&A calls happen EVERY TUESDAY at 11AM Mountain Time. This is YOUR time. Come with questions, come as you are, and let's keep building that energetic, fat-burning body together. 💪 See you next Tuesday! 🙌 — Dr. Golman

Here is what copilot came up with as healthy alternatives. I hope this helps you all come up with some ideas. 🛌 Sleep & Energy Instead of: - Sleeping too little / irregular sleep - Screens or caffeine late at night - Ignoring fatigue Try: - Consistent sleep & wake times (even on weekends) - A 30–60 min wind‑down routine (dim lights, no phone) - Morning light exposure - Short naps or rest breaks instead of pushing through exhaustion --- 🍔 Nutrition & Eating Instead of: - Skipping meals - Overeating or emotional eating - Excess sugar, fast food, late‑night eating - Dehydration Try: - Regular meals with protein, fiber, and healthy fats - Mindful eating (slow, without screens) - Whole foods most of the time (not perfection) - Drinking water consistently throughout the day - Eating earlier in the evening when possible --- 🏃 Physical Health & Body Care Instead of: - Sedentary lifestyle - Ignoring pain or posture - Avoiding medical care Try: - Daily movement (walking, stretching, light strength) - Ergonomic posture and regular movement breaks - Listening to pain signals and resting when needed - Preventive checkups and routine self‑care --- 🧠 Mental Health Instead of: - Chronic stress - Rumination, catastrophizing - Negative self‑talk - Suppressing emotions Try: - Stress‑management tools (breathing, journaling, movement) - Thought‑challenging (“Is this thought helpful or true?”) - Self‑compassionate inner dialogue - Naming emotions and expressing them safely --- 📱 Technology & Screen Use Instead of: - Doomscrolling - Phone before bed - Constant notifications Try: - Screen‑free blocks of time - App limits or notification silencing - Phone‑free mornings or evenings - Using tech intentionally (set purpose before opening apps) --- 🤝 Social & Relationships Instead of: - Isolation - Toxic relationships - People‑pleasing - Poor boundaries Try: - Regular, low‑pressure social connection - Choosing relationships that feel safe and respectful - Clear, kind boundary‑setting - Assertive communication instead of avoidance