One of the most important rules when it comes to snacks is simple: Try not to snack. What I mean by that is make sure you are eating enough at your meals. When you eat enough protein, vegetables, healthy fats, and quality carbohydrates, your blood sugar has a chance to stabilize and your body stays in a much better rhythm. If you snack all day long, your blood sugar is constantly being stimulated, which can make it harder for your body to maintain the progress you created during FAST40. That said, life happens. Travel happens. Busy days happen. So this post is for those times when you have already eaten full meals and need a healthy snack option. My Favorite FAST40-Approved Snacks - Apples - Oranges - Frozen berries - Unsweetened apple chips - Sugar-free turkey jerky - Greens Plus Bars - IQ Bars - RXBARs Companies Doing a Great Job A few companies are paying closer attention to ingredients and creating cleaner options without added sugar or artificial sweeteners. One of my favorites is Siete. Their tortillas and chips are great options when you want something cleaner. Thankfully, more companies are starting to create snack options made with real ingredients. What to Look for on the Label Just because something says “sugar-free” does not mean it is healthy. Always check the ingredients. Look for snacks with: - No added sugar - No artificial sweeteners - Real food ingredients If you had to choose, sometimes a small amount of real sugar is a better option than a product loaded with artificial sweeteners. Recommended Brands & Links Apple Chips - Bare Apple Chips. https://www.amazon.com/dp/B077G2T42J/ref=cm_sw_r_as_gl_api_gl_i_S2W53XAKYE5XF8SCBXX3?linkCode=ml1&tag=drcodygolman-20&linkId=b7d946d590ce3d932ab586dd64668895 - Turkey Jerky - Mission Meats Turkey. - https://amzn.to/4upi88v - Perky jerky - https://amzn.to/4dKibWy

I’m really happy with how this turned out. I chopped up my cauliflower really small (kinda like cauliflower rice) and roasted it. Put some lime juice, zest, and cilantro in it (like chipotle rice). Very lean ground turkey seasoned with garlic powder, onion powder, chilli powder, and cumin, and left over bell pepper and jalapeño I had roasted. I added a little Tabasco too. Delicious! I would keep this on my list!

Hi everyone! Today is Day 3 for me - officially finished the 2 days of loading over the weekend! 🥳 I am finding I miss my coffee. I know I can still have it, but it’s not the same drinking it black. How are you enjoying your coffee ☕️ on the program? Are there any non-dairy approved options?

I want to tell you about a number that changed how I think about supplements. Four percent. That's how much magnesium your body actually absorbs from magnesium oxide, the form in most cheap supplements on the shelf. Researchers measured it at roughly 4% fractional absorption, versus 28 to 33 percent for the better forms. So you buy the bottle. You take the pill. And 96% of it walks right back out of you. But here's the part that really gets me. Back in the 90s, scientists noticed people who ate a lot of beta-carotene-rich vegetables had less lung cancer. So they thought, let's put beta-carotene in a pill and give it to smokers. Two massive trials. Tens of thousands of people. The result: more lung cancer, not less. One trial found 18% more cases. The other found 28% more. Same nutrient. Isolated in a capsule. Opposite outcome. Because a carrot isn't beta-carotene. A carrot is beta-carotene plus fiber, plus fat-soluble cofactors, plus a hundred compounds we haven't even named yet, all showing up together, in the right ratio, in a package your body has spent two hundred thousand years learning to read. The pill is a word. The food is the whole sentence. Your body isn't broken. It's not deficient in a supplement. It's waiting on real food showing up at the right time, in the right amount. That's the whole game. That's why we do what we do.

OK many of you know, I love the siete brand. I just found sourdough style tortillas and highly recommend you guys testing and see if your body likes it. This company tends to use minimal ingredients and a lot of their products do not have sugar.