How to Do Intermittent Fasting If You’re a Healthcare Worker

You sacrifice. You care for us. Right now, as a healthcare worker, you are on the front lines of an unprecedented pandemic and are putting your community ahead of your own health.

With a hectic schedule, thinking of yourself can easily be put on the backburner. But you don’t have to take on a stringent diet or restrictive plan to improve your wellness. You can start with intermittent fasting as a natural way to improve your metabolism, immune health and reduce joint pain. It’s a step you can take that produces incredible results. And you can easily fit it into your schedule whether you have a consistent schedule or take shifts.

To help those in our community, we created the FASTer Way to Fat Loss for Healthcare Workers program which makes it easy to get started at a fraction of the regular price. It’s our way of spreading generosity to those who have already given so much.

If you want to learn more, we also created this handy guide.

WHAT IS INTERMITTENT FASTING

Good place to start, no?

If you’re a healthcare worker, you already have an understanding of the body, but we do have a whole breakdown here.

IF is basically creating two windows: one where you can eat and one where you eat nothing at all. Typical windows of fasting are in 12-, 14- or 16-hour increments, depending on your comfortability.

The reason to fast is this: When we eat, the food is broken down by our digestive systems for use in our bodies. Carbs and sugars are burned right away for energy, and any of it we don’t use gets stored as fat. Insulin is what puts sugar into fat cells. When we don’t eat for a period of time, our insulin levels go down and the excess sugar is released and burned off, so we lose weight.

Fasting also improves the immune system because it’s not busy scanning all the food we put into our gut, so it can spend more time attacking threats and repairing.

It does more for your body than just burning fat. Science-backed research also shows IF improves metabolism, lowers blood sugar and inflammation, repairs damaged cells and removes toxins from the body. Some people have shown to have an improved metabolism even before they lose a single pound.

It is a mind shift but it’s so worth it!

Like with anything, timing is key. Research is showing that the timing of the fast is important (1) so if you can fit it around your daily routine, you’re more likely to stick with it.

THE BENEFITS FOR HEALTHCARE WORKERS

It might seem like it’s impossible to have a healthy lifestyle when you’re just trying to keep it together. With a hectic work schedule, it’s easy to eat at irregular times and grab anything you can snack on but IF makes things a lot more straightforward. You won’t be looking for windows to eat high-carb or high-sugar snacks to fuel you and your body won’t be going through chemical swings. You need to focus on your work without being pulled by food during a crash.

There ARE approved things you can consume during your fast window like coffee, tea and water. These beverages can curb any lingering hunger without busting your routine. You will be hungry at first, no doubt. It isn’t a super easy thing to master right away, which is why we recommend starting slow with a 12/12 fast early on and slowly work up to 16/8. But after a few days, you’ll notice you have less hunger alerts and a decreased appetite because your body is back in sync.

Another huge benefit is improved sleep! Your body all along has evolved to go with the natural ebbs and flows of day to night. We muck it up by eating late before bed or right away when we wake up. You’ve probably mixed and matched every weird late-night snack out there, but no matter the nutritional value, your body isn’t at rest if you’re digesting.  

When you finally get your body back to a natural flow, you’ll be surprised how much more energy you have during the day.

HOW YOU CAN FAST AS A HEALTHCARE WORKER

We are big believers in skipping breakfast and this is also a great recommendation for healthcare workers on the front line. The morning is typically the busiest time and you may feel you need the energy at first, but after a few days, your appetite will change, and you’ll be so busy you won’t even notice. Try to make it through the morning with just coffee and tea and then take your first meal at around noon (whenever you have a break). Then follow up with another snack around 3pm before consuming your biggest meal whenever you have another break, or your shift is over.

WHAT DOES INTERMITTENT FASTING LOOK LIKE FOR YOUR SCHEDULE?

Depending on where you work, your schedule could vary. If you are in an office, it’s probably more predictable. If you are in a hospital, on the front lines or are doing shift work, it’s probably different by person. But this is a general guide of what IF would look like if you do a 12-hour work shift several days per week.

Skipping breakfast is the biggest adjustment, but if you are involved in procedures early in the morning, you are probably too busy to eat and will adjust pretty quickly. We recommend drinking something if you get pangs and your hunger will usually go away. Over time, those pangs will subside completely.

The schedule below is based on a 16/8 protocol, but if it seems like too much, you can always scale it back to 12/12 to begin.

• 7am: Tea or water

• 9am: 16 oz water, black coffee

• 11pm (or breaktime): Lunch or snack

• 3pm (or breaktime): Snack

• 7pm: Dinner

WHY INTERMITTENT FASTING WORKS FOR HEALTHCARE WORKERS

As a healthcare worker, you are exposed to so many different patients during the day with unpredictable schedules and workloads. IF gives you something predictable and controllable to keep your body from pulling itself towards quick-burning snacks and draining your immune system. Whether you’re in an office setting or right in the thick of it, we know how physically and emotionally draining it can be!

Intermittent fasting is NOT a diet, but you will see improved results when you combine nutrition strategies. In the FASTer Way to Fat Loss, we use IF with whole-food nutrition, carb cycling, balanced macros and workouts. We keep it simple for all our members with weekly meal plans, community help and workouts.

We have a passion for showing gratitude and as a healthcare worker, you are sacrificing your health and wellness for our community. You give everything to us and we want to give back to you. We want you to have the energy to keep doing the job you love and live a healthy lifestyle even when that seems impossible. It IS possible. That’s why we’re offering the FASTer Way to Fat Loss for Healthcare Workers. program includes video training, nutrition recommendations, workouts and community support. We’re here for you! It’s time to think of your wellness and for your families! If you know a healthcare worker looking for a way who would benefit from our program, pass this article along and help us reach them with words of encouragement and hope!

1https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

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Resistance Bands vs. Free Weights: What’s Right for You?

If you’ve noticed, we are adapting to the change in our community by offering workout videos with resistance bands instead of free weights. Due to the Coronavirus outbreak, many of those in our community have limited options and no access to the gym. The free weights that our videos have featured so prominently are suddenly out of reach. So we’re adapting and extending our core value of generosity!

We’re offering discounts throughout FASTer Way Shop, including special pricing on different sizes of bands. The FASTer Way Shop has bands of all sizes, including packs of 3 Mini Resistance Bands with ratings up to 12 lbs.

We know so many of you are struggling and don’t have access to gym equipment. While resistance bands don’t have the oomph and scalability of free weights, there are many benefits to using them. Here’s why we made the switch during the Coronavirus pandemic.

THE BENEFITS OF RESISTANCE BANDS

Resistance bands give you tension that builds progressively the more you stretch them. So you can increase or decrease the “weight” depending where you are in the workout. They also help you gain more power and speed because you’re getting resistance through the entire movement.

Another major benefit of resistance bands is they aren’t bound by gravity. Free weights only pull in one direction – down – which means it’s on you to put your joints and muscles in the proper position to balance against it. Resistance bands give you a more free range of motion and you can get a variety of pull. You can target muscles all over your body with just a couple of positioning tweaks and do hundreds of workouts you can’t do with weights.

Free weights are the most-commonly used because they build power and strength in your muscle groups. This is partially due to the fact that at some point during your exercise move, you will relax and the dumbbell will feel weightless. Then you can reload and power through the weight.

VERSATILITY

A 10-lb. dumbbell is a 10-lb. dumbbell. It will be a 10-lb. dumbbell if you’re doing curls, lunges, butterflies, hopscotch or tic tac toe. It is what it is.

Because of progressive resistance, a band rated for 20 lbs. is a lot more versatile because it depends on how much you stretch it. If you only need about 5 lbs. for a light warm up, you can adjust your pull and ramp up from there. This makes it great for doing a variety of workouts without having to drop off and pick up new weight.

PORTABLITY

The most obvious benefit is probably also the greatest right now. Instead of finding space in your garage or lugging them around the house like you do weights, resistance bands weigh next to nothing and can be stored in a drawer. And with so many of us doing our workouts from home, it’s a major benefit for the time we are in.

You can also take them with you on walks or runs to keep your muscles toned as you go. Burning fat with our awesome virtual team is so much fun, but it’s important to get outside and get some fresh air. Not only will you get a healthy dose of vitamin D, the sunlight will give you a healthy burst of serotonin, which can turn into melanin for a more restful sleep at night.

OTHER BENEFITS OF RESISTANCE BANDS

·        Enhances your posture

·        Increases circulation

·        Increases flexibility

·        Decreases chance of injury

SOME RESISTANCE BAND WORKOUTS TO TRY

These are great exercise routines to do in between FASTer Way workouts.

Monster Walk – Tie band together and wrap around your thighs, just above the knees, and bend down about 40 degrees. Keep your trunk posture tight and sidestep with knees separated. Go about 10 steps and then return to your starting point.

Leg extensions – This requires a little balance as you are going to stand on one leg and push the other out.

Hold the band in both hands and use one foot to step in the middle, creating a jump rope look. Keep your foot down on the band. Shift your weight onto the leg holding the band. Use your other leg to stretch out to the side and back. Keep your trunk tight and feel the burn in the leg you’re standing on.

Bent over row – Step on the band with one foot, holding the ends with both hands. Place your other foot behind you and lean forward on your front foot. Your weight should be on your front foot. Keep your core tight and begin pulling on the band. Your shoulder blades should squeeze together like you’re rowing a boat. Do this 10 times and repeat as needed.

RESISTANCE BANDS CAN ONLY GO SO FAR

The stronger you get, the less you will need resistance bands for a full workout. That’s because at some point, if you progressively load your band it will break. It can only go so far. So once your muscles are toned and past the band rating, you’ll want to move on to free weights to keep building strength.

The FASTer Way to Fat Loss is all about burning fat and building muscle tone, so if you have access to dumbbells, keep them in your routine.

CAN I DO BOTH?

Of course! If you have access to both, you can start your workout with a band and move to weights as needed. Or you can do something called variable resistance where you attach a band to weights for squats, sprints, etc. Just tie a weight to the band and exercise normally. It’s the best of both worlds.

There are so many frontline workers doing late shifts and odd hours to help the communities around them and resistance bands are also a great item to take with you to stretch and get a little exercise wherever you are. If you know someone who could benefit from our resistance band workouts, pass this article along so they can learn about the awesome community we’re a part of. We want to be the light that helps everyone move forward with positivity and energy. 

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April is Stress Awareness Month. Here’s What You Can Do.

April is Stress Awareness Month and April 16th is Stress Awareness Day.

How is that for timing?

Anybody out there feeling stressed and anxious? You may have noticed how many resources we have been providing to deal with the times. We think it’s so important because the mind and body are connected. When you feel good, you lower your cortisol levels and get out of the “fight or flight” mode. We’re learning that the Coronavirus has a greater impact on people with underlying health issues, so tackling stress and anxiety is a huge step in achieving wellness.

It’s important to remember why we want to reduce stress:

Impacts of Stress on Your Body

• Heart problem

• High blood pressure

• Obesity

• Diabetes

Impacts of Stress on Your Relationships

• Withdrawal

• Outbursts

• Short temper

• Irritability

Impacts of Stress on Your Routine

• Insomnia

• Exercising less

• Avoiding social gatherings

Obviously, no one could have predicted the COVID-19 pandemic, but we have an opportunity to stop and think about how to manage the anxiety. Even before the outbreak, a survey (1) showed 83% of American workers felt stress on a regular basis. Now that unemployment is up and many families are hunkering down together, what do you think that number is now? We want you to manage stress effectively. So that you can shift your body into fat burning, tone-building mode. You can do this!

Fear not. You don’t need to run out and grab a stress ball. Here are some exercises you can do to relieve stress at home.

1.  Yoga – Aside from the mental benefits of yoga, it also has a lot of physical benefits too. It can reduce inflammation, increase flexibility and muscle tone and give you a better sense of worth (you ARE worth reaching your goals). We recommend starting slowly, just 15-30 minutes a week, before eventually increasing to an hour a week. Need help getting started? Read this.

2.  Treat yourself – The FASTer Way isn’t a diet and isn’t about restricting your food until you’re blue in the face. Our 6-week cycle has days built in reminding you to have a treat if you want it. Yes, picking up bad eating habits during this time can impede your progress, but a little pick me up on schedule is fine! Go ahead and have that tasty menu item (or chocolate) you love. It’s ok.

3.  Bike riding – When you’re done with your FASTer Way exercise, getting outside can provide a nice alternative. The fresh air can give you a boost of endorphins, a feel-good chemical that naturally occurs in the body. Plus getting in the sun can give you all day effects, boosting vitamin D for immune health and serotonin, which can convert into melanin for a better night’s sleep. Bike riding is easier on the joints too, so you can get the cardiovascular exercise without the extra physical stress on your lower half.

4.  Walking – For those living in apartments or big cities, it can be difficult to just pick up a bike and go. Walking at a brisk pace is still a great way to get some extra exercise in and absorb that much-needed sunlight.

5.  The FASTer Way to Fat Loss program – We’ve seen the difference every single day in our members because of the community. When you’re at home, it can be easy to get caught up in your own story and lose sense of the outside world. But when you are consulting coaches, being part of a group and interacting with others going through the same thing you are, it can be empowering.

6.  Sleep – Rest and regeneration help the body’s immune system restore damaged cells and attack harmful invaders. Not getting enough sleep can make you irritable and unable to manage stress effectively. You need to sleep.

7.  Gardening – Being outside for exercise is great for your heart health but relaxing in the sunshine is just as good. Tending to plants and seedlings gives you something to nurture and care for and can restore a sense of control. Plus, gardening can increase your self-esteem and self-worth as you see the fruits of your labor.

8.  Art project – Painting and art is something many adults give up on because they are never satisfied with the end result or they don’t have the time to finish. But like exercise, it’s all about the journey. Art projects force you to be patient and take your time. It also distracts you and forces you to be with your thoughts at the same time. It can be soothing and relaxing to focus on a project while also thinking ‘how did my day go?’ and ‘how am I feeling?’

9.  Journaling – Sometimes, you just need to put pen to paper and jot down how you are feeling. What happened today? What did you think would happen and what actually happened? Many times, it’s the fear of the unknown that keeps us up at night and evaluating what actually happened can restore a sense of control and peace. Plus, you’ll notice patterns and triggers you can better avoid in the future.

Let’s attack our anxieties and stressors with exercise and positive thinking this month. Let this be the month you set goals and realize you are worth it! The FASTer Way community is here to support you with encouragement and stories of hope. Karma is an amazing thing and we believe when you lead your communities with generosity, it creates self-worth inside you and helps you realize you can do anything you put your mind to.

These are crazy times and there is plenty to be stressed out about. But you can control your nutrition. You can control the work you put in. You can control your fasting. Hope is right in front of you, guys! Let April be the month you crush your fears and doubts and control your anxieties. Let it be the month you get closer as a family. And when the world was at its most anxious, you were at your best!

1https://www.businesswire.com/news/home/20190429005008/en/New-Report-Ginger-Highlights-U.S.-Workers-Stressed

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Benefits of Taking Your Workouts Outside

Is your quarantine workout routine getting stale? Tired of staring at the walls all day? It’s time to take it up a notch and switch it up a bit!

At the FASTer Way, our workouts are designed to beat the boredom with a unique program every day. No matter if you are getting your heart rate up with a HIIT workout, targeting muscles with strength training, or stretching out with yoga, there is a workout to fit your mood. With daily LIVE workouts and tons of great options, it is easy to keep moving with the FASTer Way. But you can level up the positive effects of exercise by changing your view!

Many of us have been cooped up at home for the past few weeks, or with restricted access to places we frequented regularly. Not to mention, if you’re used to going to the gym to get that workout in, moving your workout to your living room can be quite the adjustment. You may find yourself less motivated to get your workout done in the comfort of your living room … We totally get it! 

If you’re looking to switch it up and give your workouts a breath of fresh air (literally), take your workout outside! Exercising outside can give your mind and body a well-deserved break from the norm of staying inside the house. 

There are many benefits of taking your workout outside. Exercising outdoors provides all the physical benefits of indoor exercise (blood flow, improved cardiovascular health, improved strength, flexibility, endurance, etc.) but with the added bonus of sunlight! Vitamin D, sometimes called “the sunshine vitamin,” is produced naturally by our skin when exposed to sunlight. Adequate Vitamin D exposure is imperative to both our overall health and well-being. Imagine how motivated and energized you’ll feel on a warm spring day when you take your workout outside!

Some of the benefits of Vitamin D include:

• Improved immunity

• Helps body fight disease

• Boosts mood

• Reduces stress

• Improves sleep

• And so much more!

Working out with nature or in a fresh air environment makes the experience more enjoyable. Outdoor exercise incorporates natural light and stimulates your senses, which creates a salutogenic effect - reducing emotional and physiological stress and encouraging healthy behaviors. And we could all use less stress right about now, right?!

If you can’t get outside, no worries! Open a window for some fresh air and do your workout near a window. You’ll be amazed at how even this small adjustment can bring revived energy to your workout.

Here are some great ways to incorporate the outdoors into your workout:

• Use a park bench for step-ups and tricep dips.

• Give your knees a break by using a tree or playground ladder for incline/decline pushups.

• SPREAD OUT! One of the best parts of the outdoors is OPEN SPACE! Switch up your HIIT workout with outdoor sprints or expand your reach in skater lunges and broad jumps. 

• Go on a warm up/ cool down walk up and down your driveway.

• Grab your yoga mat and do a FASTer Way yoga workout under the sun.

• Switch up your active recovery day and get active outside! Go on a walk or ride your bike.

Thanks to our quick and effective 30-minute workouts, there’s no need to spend hours on your workout or lug heavy equipment back and forth from the living room to the backyard. You can get creative and use the outdoor space around you to crush that workout. The next time you are feeling ho-hum during your day, grab your bands, a set of dumbbells and head outside! 

Ready to nail down your daily workout routine and feel better than ever? Come join us! Registration is open for our next round of FASTer Way to Fat Loss starting June 1.

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Beginner’s Guide to Starting Yoga in Your Home

So many people are at home with stress, anxiety and worry about what lies ahead. We’ve found lots of them are seeking to do yoga at home, which is why we provide virtual yoga workouts once a week as part of our new client and VIP Membership plans. We can’t sing the praises of intermittent fasting, carb cycling and exercise enough, but rest and yoga are important elements too.

Yoga has a way of slowing the world down and connecting yourself to you. And isn’t that what it’s all about? You are worthy of a healthier lifestyle. You are worthy of achieving goals. You are worthy of forgiveness, even if it’s you who has to do the forgiving. None of us have been perfect during this crazy Coronavirus pandemic, and that’s ok. It’s about progress, not perfection. Yoga allows you to re-center yourself, build trust and become more accepting. That’s the first step in becoming stronger, more courageous and more confident.

Can it help you?

THE BENEFITS OF YOGA

Just one hour a week of disciplined yoga has shown to affect the body’s ability to re-energize and burn fat. It lowers your resting heart rate and INCREASES your intake of oxygen. Plus, it helps center the mind and reduce the stressful thoughts swirling around. Yoga has also shown to change your nervous system from “fight or flight” to “rest and digest”

It has also shown to improve eating habits! A Harvard study in 2015 (1) showed that people who practiced yoga were more mindful eaters because they were more aware of how their body was feeling. Here are a few other benefits:

• Sharpens attention and focus

• Calms nervous system

• Restores self-confidence

• Improves performance

• Lowers blood pressure

• Lowers cholesterol

• Lowers triglyceride levels

• Improves immunity

• Improves posture

• Builds muscle tone

HOW TO START YOGA AS A BEGINNER

The goal isn’t to overwhelm yourself with memorization and poses, or to burn you out physically. It’s to challenge yourself while also bringing your mind to a peaceful place. This is where you accept how you are feeling, take what is right in front of you and move more easily. Here’s how you can get started (you actually don’t need a whole lot).

1.  Find a quiet, serene place – Honestly, this might be the toughest step with many people at home with families or sharing a small apartment. Some of you might need to go outside and find a quiet place under a tree. Either way, your space should be peaceful, open and designated for yoga.

2.  Yoga mat – If you don’t have one, our soft, lightweight FASTer Way Yoga Mat is double-sized with a non-slip texture. Rather ease into it? You can always use a blanket or cushion temporarily. Be creative. Yoga is all about being comfortable and in your element.

3.  Set a time – Doing yoga in the morning is recommended because you start the day with peace and energy and sets you up for the day ahead. But each person is different, and these are weird times. Pick the time that is best for you so you can’t use it as an excuse to stop.

4.  Start slow – We want everyone to love the benefits of yoga and not give up. If you try to overdo it, you might try poses your body isn’t ready for and get discouraged. Listen to your body and what it’s telling you. Enjoy the early stages as you get to know it. Mind and body are connected and the more you find peace and serenity in yoga, the more you will enjoy it.

5.  Try the FASTer Way program – We have yoga workouts ready to go with guided videos once a week. Our 6-week course is filled with exercise and meal plans geared towards getting the most out of your routine. We have tons of resources and tips from real coaches to help you on your journey and want to help you succeed!

6.  Wear something comfortable – The best outfit to wear for yoga? Whatever you feel most comfortable in! When you do your sessions from home, you can wear whatever you like. Something loose fitting and light is best, even pajamas. We have tons of comfortable FASTer Way gear that will keep you motivated and feeling good throughout your session.

7.  Don’t focus on names – For beginners, getting down the names and poses can seem important, but it isn’t! What’s important is you go through the motions a few times, get better in tune with your body and enjoy each minute. The names and repetition will come later.

8.  Make yoga part of your fast – Another reason it’s recommended to do yoga in the morning is you can do it before you eat, which increases benefits. We love intermittent fasting because of the many health benefits it provides (to get up to speed, check out this blog). The upshot: IF gives your body the ability to focus on things other than digestion and intake. Your immune system stops analyzing food, your body switches to fat burning mode and your repair system improves organ function.

Yoga also benefits from an empty stomach because your body can focus on stretching, blood flow and repair.

THINK ABOUT YOUR MOOD BEFORE DOING YOGA

Yoga is about being present and accepting the moment. How do you feel? Allow your emotions to come out. Maybe you are feeling upbeat and energetic or slow and lethargic. Maybe you have a million thoughts racing around or maybe you are in a bit of physical pain. Accept your feelings and slow down. Breathes. Focus on your breath.

Yoga is all about YOU! Stick with it and you’ll love the results. We’ve got lots of resources and podcasts with tips to help you through these stressful times. Being part of a community is what the FASTer Way is all about. If you know someone who could use a mood boost, pass this blog along and invite them to join you in the FASTer Way to Fat Loss program!

1https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat

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How Intermittent Fasting Can Protect You Against COVID-19

We’ve all seen the news. Every day it seems there’s a new breakthrough or a lead to stop the Coronavirus outbreak across the globe. And while there are some interesting medical trials, there is one fact we can’t get away from: most of the serious sufferers have underlying health issues.

Friends, it’s more important than ever to focus on your health and wellness to prevent disease before it even begins. The FASTer Way to Fat Loss believes in Intermittent Fasting as a lifestyle choice not only to burn fat, but to also help your body rest and repair.

We sat down with Dr. Matt Ferenc to discuss the immune-boosting qualities of intermittent fasting and how it can help protect us against COVID-19. Ferenc is an ER physician in Florida who spoke on the FASTer Way to Fat Loss podcast at the beginning of the pandemic.

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To understand why IF is beneficial during these times, it’s important to know what it does for our immune system in general. Most of our immune system is in our gut and is always looking towards our food for targets. When we’re constantly eating, our immune system is constantly at work. When you do IF, you give your immune system a break so it can work in other parts of the body.

When we are not digesting, the immune system is exploring for cancer cells, damaged cells and disease.

WHY IS COVID-19 SPREADING SO QUICKLY?

Coronaviruses have been around for a long time but this particular strain is so new and so contagious that it has quickly crossed continents. It has been compared to the 1918 Spanish Flu, but the difference today is travel. Modern technology allows us to cross the globe without a thought and so many people are interacting with each other. That wasn’t the case in 1918 or any time before.

 This virus is also very “sticky”. It clings to cells in your body and travels all around. So it’s important to build up your body with a force that can fight it off once it’s in your system. Social distancing, wearing masks and gloves and staying home are doing a good job of slowing the spread, but it’s vital that we also protect ourselves on the inside.

WHAT CAN INTERMITTENT FASTING DO FOR OUR CLIENTS HOPING TO PREVENT DISEASE

The numbers don’t lie. 60% of the ER patients you see are suffering from lifestyle-related illness like heart disease and stroke. Dr. Ferenc believes everyone should be participating in some sort of IF program because it prevents these underlying issues, decreasing your risk if you are exposed.

If you are new to IF, check out our guide with tips and information to get started and build your way up.

WHAT DOES IF DO FOR YOUR BODY?

• Creates younger blood vessels – When you fast for a period of time, your body absorbs all the nutrients from what you ate, then starts looking elsewhere. Some research shows when your body gets to the end of the fast period, it starts sending signals to your blood vessels to start regenerating. Your lungs, heart and brain also start regenerating to create more elasticity.

• Can extend life expectancy – Our chromosomes have something called Telomeres that shorten every time we produce new cells. Telomeres can only shorten a finite number of times before cell regeneration stops. This is aging. Intermittent fasting can help because when your body is in fast mode, it can signal Telomeres to stop shortening, thus extending the life cycle of your cells.

• Goes after your body fat as a source of fuel

HOW QUICKLY CAN YOU START INTERMITTENT FASTING?

The beauty of intermittent fasting is you can begin Day One. You can wake up today and start on a program. We recommend reading this helpful guide to get started because it is a transition and a slow start will make it more likely you continue. We especially recommend going slow if you have a pre-existing condition like hypertension or diabetes. But we also recommend joining our 6-week program filled with motivational material, workouts, meal plans and a network of members to keep you going.

The silver lining in the COVID-19 pandemic is people are starting to realize how important it is to live healthy and prevent disease. We want all our members to achieve the health goals they’ve been putting off and the motivation is on every channel right now. Viruses like COVID-19 will always be a part of our life, just like influenza is. We can wash our hands, wear masks and sanitize every day, but there is nothing like a healthy immune system.

Don’t forget, it’s always best to consult your doctor, especially if you’re taking any medications, are pregnant, breastfeeding, or wish to become pregnant, or have a chronic condition, such as heart disease or diabetes.

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How Genes Affect the Way We Cope During the Coronavirus Pandemic

You work out. You eat better. You make positive lifestyle changes. Yet, your body isn’t responding the way you thought it would. To complicate matters, we are all responding to the Coronavirus pandemic in different ways. What gives?

The answer has to do with something called Functional Genomics. We sat down with Dr. Mansoor Mohammed for a new podcast episode, hoping to understand the unique relationship between diet, detoxification, addiction and more during the COVID-19 outbreak. Mohammed is a world-renowned pioneer in Medical Genomics with several patents and is one of the most sought-after speakers for Personalized Medical Genomics. He is on the Canadian Board for Autistic Research and is a consultant for the Toronto Center of Applied Genomics.

WHAT IS FUNCTIONAL GENOMICS?

Many of you have done a genetic test like 23 and me to get a report. Functional Genomics studies how all of your genes in that report work together. It treats your DNA as a language, rather than a black and white report.

Our bodies are an orchestral masterpiece playing together in harmony. Everyone’s body is different and responds differently to diet and exercise, which is why calorie counting is so harmful.

WHY GENETIC TESTS ARE SHORT OF THE MARK

Nothing in the human body works based on single genes. Again, it’s a SYSTEM. All of your genes have variables that affect the way the whole system works. And they will change based on external factors like environment, pollution, temperature, available food, etc. Without looking at the big picture, genetic tests are too simplistic and simply report how your body functions.

HOW DOES DNA AFFECT YOUR DIET?

First, understand that digestion works in three phases.

1. Your brain wants you to eat something based on genetics and preferences. This is actually the first step.

2. Your saliva breaks down food right away. Depending on your genetics, this process could be optimal or not.

3. Your body absorbs nutrients. When vital nutrients get into your gut, your body creates a taxi cab that picks up things like B12 and escorts it to parts of your body. Some of us have better taxis than others.

All three of those areas are affected by Functional Genetics, but the first part is important during the Coronavirus pandemic. Our relationship with food has a profound impact on our bodies. It is what comforts us and brings joy. With so many people self-isolating and working from home, food can be the comforting item that gets us through. So even though you know that piece of bread (a big FASTer Way no-no) is going to be bad for your body, your dopamine got the best of you. That’s the beginning of the digestion chain. Before we even begin to eat or chew, our metabolism has already begun. Our pleasure response is important because emotional responses often overrule our sense of controls. That’s because our brains respond differently to stimuli that draw us to certain foods.

Genetics play an important role in not only how we respond to diet, but what we are attracted to to begin with.

HOW CAN GENETICS HELP DURING THE CORONAVIRUS OUTBREAK

The pandemic is teaching us one important thing: health from the beginning is critical.

1.      What aisles at the grocery are most bare right now? When we go into crisis, we jump to processed foods, canned foods and frozen foods. These are high in sugar and salt. When hypertension and Type 2 Diabetes are two big indicators of serious issues, we are going after the very foods that cause such symptoms.

2.      We don’t get enough sun exposure. Without Vitamin D, we’re not boosting our immune systems.

3.      Mental health is key. Stressors are high about incomes, jobs, rent, loved ones. Based on our genetics, we’re having different responses to these stressors.

CAN A DNA TEST HELP US UNDERSTAND IF SOME PEOPLE ARE STRONGER AGAINST COVID-19?

In short, no. The COVID-19 virus enters our body through a doorway in our cells via receptors. Scientists are trying to determine if some people are built so that it’s more difficult for the Coronavirus to get in through the door, but so far, there is no evidence of that.

What we are seeing is those who have underlying health issues suffer the worst. Where we can make a difference is preparing our bodies to avoid those serious symptoms. Such as diabetes, obesity, etc. Those are good indicators of poor outcomes. Less than 20% of the United States population is metabolically healthy. That’s why it’s tricky to use data from other countries.

Genetic testing helps you discover what you’re susceptible to. Avoiding those problem areas can prevent you from getting underlying issues.

If you understand the way your body works, you can cater a routine and nutrition plan that keeps you on track and eliminates unnecessary stresses like inflammation and gut problems.

DON’T GET FRUSTRATED

Even if you’re sticking to the FASTer Way to Fat Loss program, you can still have results that are different than others. That’s why scales have no place in our program (you can go ahead and put it in your closet). There are many ways to progress and everyone’s body is different. Getting to know how your specific body reacts to workouts and food is key to optimizing results and reaching the goals you’ve set for yourself. If you know someone who needs to read this, share this article so they can better understand their body and become a leader in their community! The FASTer Way to Fat Loss program has a ton of information and coaching to help you eat better, exercise and live a better, healthier life.

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3 Gluten-Free Bread Recipes You Can Make at Home

If you’re new to the FASTer Way, we promote gluten-free and dairy-free foods in our meal plans and guides. We do this because those foods have been shown to cause inflammation in the body and prevent you from seeing the results you want.

We have several resources explaining why we encourage eliminating dairy from your diet.

Many clients notice a BIG difference after just two weeks of removing these foods from their diet. They find that bloating is reduced or eliminated, digestion improves and more!

So does that mean there’s no place for bread? No! As long as it’s gluten-free. If you’re looking for something to whip up at home that is both FASTer Way approved and delicious, try these 3 tasty recipes for sandwiches, snacks and sides!

OVEN-BAKED ROSEMARY POPOVERS (GLUTEN-FREE + DAIRY-FREE)

INGREDIENTS

• 1 ¼ cup of rice milk

• 2 Tbsp oil

• 5 large eggs

• ¼ cup xanthan gum

• ½ tsp. salt

• 1 cup all-purpose gluten-free flour

•  4 Tbsp chopped fresh rosemary

DIRECTIONS

1.      Preheat your oven to 400°F. Line two 12-cup muffin pans with parchment paper or spray with gluten-free cooking spray and set up middle rack.

2.      In a large bowl whisk eggs, oil and rice milk.

3.      In a separate bowl, whisk gluten-free flour xanthan gum and salt.

4.      Slowly sift and mix liquid ingredients with dry ingredients together.

5.      Pour batter into cups until about 2/3 full each.

6.      Once batter has settled, sprinkled chopped rosemary on top to taste.

7.      Bake for 25 minutes, then reduce heat to just 350°F and bake another 15 minutes until popovers are golden.

8.      Popovers can sit room temperature for a few days and can be frozen for roughly 3 months.

PIZZA BREAD

Provided by Just Jessie B

INGREDIENTS

For the Bread

• 6 eggs

• 1/2 cup butter or ghee, melted

• 1/2 cup coconut flour

• 1 Tbsp honey

• 1/2 tsp. salt

• 1/4 tsp. baking soda

• 1/4 cup water

• Extra melted butter or ghee, for greasing

For the Filling

• 2 links (6 oz.) uncooked sweet Italian sausage

• 1/4 sweet onion, finely chopped

• 1 1/2 to 2 cups total of your favorite “toppings”, finely chopped:  sun-dried tomatoes, red or green bell pepper, arugula, bacon, pepperoni, black olives, mushrooms, artichoke hearts, pepperoncinis, ham, green onion, etc.

• 1 tsp. minced garlic

• 3/4 tsp. Italian seasoning blend (or other dried herbs)

DIRECTIONS

1.  Preheat the oven to 375ºF.  Line a 9 x 5″ loaf pan with parchment paper for easy removal from the pan. Brush the parchment paper with melted butter (or use an oil spray) for an extra non-stick step.

2.  In a skillet over medium to medium high heat, cook the sausage and onion until the sausage is browned and broken into small pieces, and the onion is softened. Set this aside to cool while you work on the bread.

3.  In a mixing bowl, whisk the eggs. Add the remaining bread ingredients (melted butter, coconut flour, salt, honey, baking soda water), and stir until smooth. Mix in the cooled sausage & onions, and any other finely chopped “toppings”. Stir in the garlic & herbs.

4.  Transfer the “dough” into the lined baking pan and smooth over the top. Bake for 40 to 45 minutes, or until the bread is light golden brown on top, and a fork or toothpick inserted to the center comes out clean.

5.  Let the bread sit for 5 to 10 minutes, then slice and serve. Dip in your favorite pizza sauce or marinara. Enjoy!

PALEO CORNBREAD MUFFINS

Provided by Just Jessie B

INGREDIENTS

• 5 eggs

• 3/4 cup coconut milk (cashew or almond will work)

• 1/4 cup ghee, melted

• 1/4 cup honey

• 1 tsp. apple cider vinegar

• 2 1/4 cups almond flour

•  1/4 cup coconut flour

• 1 tsp. baking powder

• 1/2 tsp. baking soda

• 1/2 tsp. salt

TOOLS

• 12-cup muffin tin

• Parchment paper cups or silicone baking cups (to keep things from sticking)

• Mixing bowls

• Cookie dough scoop (for filling up the muffin tin!)

DIRECTIONS

1.      Preheat the oven to 350ºF. Line a 12-cup muffin tin with parchment paper cups or silicone baking cups to keep the muffins from sticking. 

2.      In a large bowl, combine the wet ingredients (eggs, milk, melted ghee, honey, and apple cider vinegar) until smooth.

3.      In a separate bowl, mix the dry ingredients (almond flour, coconut flour, baking powder, baking soda, and salt).

4.      Add the dry ingredients to the wet slowly until fully incorporated and smooth. 

5.      Distribute the batter evenly into the muffin tin (I added 6 standing silicone muffins cups to a baking sheet to make 18 total muffins). Transfer to the preheated oven and bake for 20 to 25 minutes or until muffins are golden brown on top and a toothpick comes out clean.

*Notes

To make this in a skillet or baking dish, grease the dish thoroughly with ghee or line with parchment paper to keep the bread from sticking. Bake for 30 minutes or until golden brown & cooked through.

These are just a few options! There are tons of healthy, delicious bread recipes out there, so while you’re at home, try something new and tell us how they taste! And if you’re looking to step up your game, sign up for the FASTer Way to Fat Loss program where you’ll get daily encouragement, resources and meal ideas you can’t get anywhere else! 

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4 Fun and Easy Recipes to Make With Your Kids

We know this time of quarantine is an adjustment for everyone-- including our kids! Juggling working from home, keeping the kids busy, AND preparing meals can be quite the balancing act!

During this time, we want to teach our kids about healthy habits and set the example of a balanced lifestyle. We’ve LOVED seeing your kids jump in and do the FASTer Way at-home workouts with you and ROCK our first ever FASTer Way kids workout! To keep the momentum going, we want to share more FUN ways to keep your kids healthy and active in the kitchen with some kid-friendly recipes!

Parents, we know that your kid’s health is so important now more than ever. With Easter right around the corner (and lots of Easter candy, too!), we’re sharing four healthy recipes that your kids are sure to love!

Be sure to let us know if you try any of these recipes and tag us in your social media posts! We’d love to see what you and your kiddos create together!

Baked Oatmeal Cups - 4 ways (Makes 12 oatmeal muffin cups)

Kids LOVE these baked oatmeal cups (and you will, too!) These baked oatmeal cups are the perfect portion size for your little ones and also freeze well. Your kids will love helping you “customize” their oatmeal cups, picking what they want to include. 

Ingredients for base:

3 cups rolled oats

1 teaspoon cinnamon

1 teaspoon baking powder

Pinch of sea salt

1 ½ cups unsweetened almond milk (or milk of choice)

¼ cup maple syrup

2 eggs

1 teaspoon vanilla extract

Optional ingredients to add-in:

• Peanut butter

• Fruit jam

• Banana slices

• Blueberries

• Chopped strawberries

• Chopped raspberries

• Chopped apple

• Unsweetened applesauce

• Chocolate chips

• Cocoa powder

• Extra cinnamon

Directions:

1. Preheat the oven to 350 degrees. Line a 12-cup muffin tin with liners and spray with nonstick cooking spray.

2. In a large bowl, combine dry ingredients and set aside.

3. In a separate bowl, whisk together almond milk, maple syrup, eggs and vanilla extract.

4. Pour wet ingredients into dry ingredients and slowly incorporate.

5. Spoon equal amount of oatmeal mixture into prepared muffin tins. Add optional add-in ingredients.

6. Bake for 25-30 minutes until set and a toothpick comes out clean.

7. Transfer onto wire rack to cool and ENJOY!
   

• For peanut butter banana: Add 1 teaspoon of peanut butter into muffin tin and swirl into batter. Top with a few banana slices.

• For peanut butter and jelly: Add 1 teaspoon of peanut butter and 1 teaspoon of jelly into muffin tin and swirl into batter.

• For mixed berry: Add blueberries, strawberries, and raspberries into muffin tin and swirl into batter.

• For apple cinnamon: Add chopped apples, 1 teaspoon unsweetened applesauce and top with an extra sprinkle of cinnamon.

• For double chocolate chip: Add ½ teaspoon cocoa powder, 1 teaspoon of mashed banana, and 1 teaspoon of chocolate chips to muffin tins.

***For a fun Easter twist, make a carrot cake inspired baked oatmeal cup! Add crushed pineapple (drained), shredded carrots and golden raisins to your oatmeal cups!***

Egg Muffins Your Way (Makes 12 egg muffins)

These egg muffin cups are a great way to get your kids involved in the kitchen! Let them choose what yummy ingredients they want to put in their egg cups.

Ingredients

12 eggs

½ teaspoon sea salt (or to taste)

½ teaspoon black pepper (or to taste)

Optional ingredients to add in:

Onion, chopped

Bell pepper, chopped

Broccoli, chopped

Spinach, chopped

Turkey sausage, cooked and crumbled

Bacon, cooked and chopped

Frozen shredded potatoes

 Directions:

1. Preheat the oven to 350 degrees and spray muffin tins with nonstick cooking spray.

2. Whisk together eggs, sea salt, and black pepper.

3. Pour mixture into muffin tins.

4. Add desired toppings.

5. Bake for 15-17 minutes or until eggs are set.

6. Let cool and ENJOY!

Easter Bunny Fruit Skewers 

These healthy fruit skewers are a great way to make sure your kids are getting in nutrients while still enjoying a yummy treat! Not to mention, a fun idea to leave out overnight for Peter Cottontail when he drops off the Easter baskets! All your peeps are sure to love this one!!!! ;)

• Grapes (red or green)

• Watermelon, cut into 1-inch cubes

• Pineapple, cut into 1-inch cubes

• Strawberries, cut in half

• Blueberries

• Bunny shaped marshmallow 

• Wooden skewers

Directions:

1. Prepare fruit: clean and cut into bite-sized pieces.

2. Assemble skewers with a grape, two blueberries, another grape, a watermelon piece, a strawberry half and a pineapple piece.

3. Top skewer with bunny shaped marshmallow.

Banana PB Chocolate Bunny Ears (Makes 12 banana bunny ears!)

These chocolate bunny ears are a fun Easter spin on a quick treat. With just three ingredients, this is an easy recipe for your kids to create. 

3 bananas

½ cup peanut butter

1 ½ cup chocolate chips, melted

Optional:

Easter sprinkles :) 

Directions

1. Peel bananas and cut in half. Then slice the bananas down the center. (You will have 12 slices)

2. Arrange banana slices on a baking sheet lined with parchment paper. 

3. Spread peanut butter on the flat side of the banana slice. Place banana slices in the freezer for about 10 minutes or until set. 

4. While bananas are in the freezer, melt the chocolate chips in the microwave on low power in 30 seconds intervals and stir until fully melted and smooth.

5. Dip peanut butter banana slice into melted chocolate. (You can add your Easter sprinkles here, too!)

6. Allow chocolate to set and enjoy!

How to prioritize your health while working from home

Many of us have been moved OUT of our offices and IN to our living rooms for work, thanks to the recent COVID-19 outbreak. Although times are changing and uncertainty surely lies ahead, we want YOU to stay positive, productive and purposeful while working from home!

Not to mention, we want you to stay on top of your health and wellness goals, too! Don’t let your progress slip away now that your office space looks a little different. (We know those trips to the pantry to get snacks can be tempting when you’re working 6 feet away from it!) Have you been struggling to get into a WFH routine? Are you having a hard time prioritizing your health? No worries, we got you. We’re sharing ten of our favorite tips to help you stay on top of your health and wellness goals while working from home!

Start with a morning routine-  There’s something about having a good morning routine that starts your day off on the right foot! Maybe your morning routine involves working out when you wake up. Maybe it involves watching the sunrise while your kids are still sleeping or starting with a time of prayer while you sip your morning coffee. Whatever it may be, do what YOU need to do to get your day started and feel your best. We recommend starting your day off with an attitude of gratitude! Before you start your day, write down three things you are thankful for!

Drink more water- Do your best to drink at least HALF of your body weight in ounces of water every day! A practical way to reach your water goals is to make a fun challenge out of it! Set a goal for yourself that by 10 am, you’ll drink x amount of ounces. Then a certain number of ounces by noon, then 2 pm, and so on. View it as a challenge, not a chore, and your hydration will SOAR! ;)

Take breaks to MOVE- Our bodies were created to move! It can be hard to stay focused and feel our best when we’re sitting down all day or staring at a computer screen. Not to mention. movement has tons of great benefits to the body like increased blood circulation and digestion regulation. It also helps fight off the discomfort of staying sedentary for long periods of time and even helps prevent brain fog! Consider taking a walk around the block, stepping outside for some fresh air or even marching in place! 

Remember to eat! Proper nutrition is KEY to staying focused during your workday. Without our typical office work schedule and designated lunch breaks, it can be easy to forget to feed our bodies enough food! We can’t neglect nutrition during this time-- Your body needs to be properly fueled! Want some nutrient-dense, whole-food recipes to keep in your lunch rotation? Try out this FASTer Way Cobb Salad or this Chicken Enchilada Bowl!

Plan your meals for the day- Before you begin your workday, it can be helpful to plan what you are going to eat and when you are going to eat it. This will reduce the possibility of mindlessly snacking and aimlessly eating throughout the day, as well as not eating enough! You can even pre-enter your meals into MyFitnessPal to make sure you’re hitting those macro goals for the day and giving your body what it needs!

Schedule in time for your workout- Be sure to plan ahead and schedule some time to get in a workout during the day! Thankfully, the FASTer Way workouts are only 30 minutes, so there’s no need to take a 2 hour break to run on the treadmill! All you need is a 30 minute slot to get that workout in! You’ll feel more energized AND more motivated to power through the rest of your day! So, don’t forget to schedule in some time for that workout… Trust us, you’ll be glad you did! 

Mindful eating not aimless snacking- We get it, you’re home with your family and oftentimes, what does everyone want? JUNK FOOD! It can be easy to grab for those cheesy chips or those sugary sweets because they’re convenient. However, we want to encourage you to be intentional and mindful when choosing your food! Don’t grab for the chips because they’re convenient-- Be MINDFUL about what snacks you are going to eat throughout the day and plan ahead! If you know you have some nuts in the pantry or some fresh fruit in the fridge, be intentional to remind yourself that those are the snacks you are going to eat for the day! 

Include foods that boost concentration! Foods like blueberries, avocados, green tea, leafy green vegetables, fatty fish and flaxseeds are all GREAT to include in your work-from-home diet to enhance brain power and prolong focus. These will be especially helpful to get through that 3 pm slump and power through the rest of your work day!

Sip on herbal teas- Looking to shake up the water routine a bit?! Add in some herbal tea! Herbal teas are a great additive to your work routine to stay hydrated, while boosting up on those antioxidants! Not to mention, they’ll keep you away from those sugary drinks, too!

Call on Community- Just because you’re not at the office does not mean you don't need the support of a community! Give your brain a break and do your soul some good-- Check in with a coworker! Give a friend at work a quick call. Join them for virtual coffee. Send each other lighthearted memes throughout the day. Keeping in community is key for your mental and emotional health during this time. It will keep you feeling valued and connected!

Friends, we want you to continue making your health and wellness a priority during this time. There are practical steps you can take to take to ensure you are living AND feeling your best and healthiest life!

Ready to get started? Invite a coworker to join you in your journey and live the FASTer Way lifestyle with you! Remember, accountability is KEY! Reach out to a coworker or friend TODAY and encourage them to join our next round of FASTer Way.

NOW is the time to call on community! Come join the FASTer Way family where you’ll receive support like no other. You don’t have to reach your health and wellness goals alone, our 100% virtual community is here to support YOU! Already enjoyed a FASTer Way round? Jump into the VIP Membership community to continue experiencing the FASTer Way lifestyle with additional support and monthly challenges! We are here for you!

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HOW TO USE INTERMITTENT FASTING TO AVOID THE QUARANTINE 15

Intermittent Fasting is a way to gain control of something in your life right now. But if you’re not sure if NOW is the time with many people stuck in their homes and uncertain about food supply, we’re here to help. The Coronavirus has many people wondering if it’s safe to fast, but we’re here to tell you YES! When you do it safely and have a plan in place, you can lose weight and create a healthy lifestyle with fasting.

As you know, the FASTer Way to Fat Loss is based on several cutting-edge nutritional strategies: Intermittent Fasting, carb cycling, and macro counting. However, the key distinguishing factor is our emphasis on fasting.

While the idea of withholding food during a global pandemic seems daunting, it’s actually quite simple once you have a plan! In fact, it usually ends up being some of our clients’ favorite things about the program! At a time when so many things are out of your control, food is something you can control.

And right now, it’s more important than ever to keep your health goals in place. With so many people in isolation, it’s easier to use food as a crutch and gain the trending “Quarantine 15”.

We realize food can become a coping mechanism to relieve stress and power through, but that is a SHORT-TERM fix. The FASTer Way to Fat Loss is all about creating healthy habits that are sustainable and will benefit you long after the COVID-19 outbreak is over. Being stuck in your home can make you feel isolated, but you are not in this alone! You are part of an entire global community helping you virtually. The FASTer Way to Fat Loss has helped more than 115,000 women and men regain the health and confidence they thought they’d lost. Imagine that kind of a support system right now.

So, is now the time to start fasting for long periods each day? If you take it slow and follow tips from those of us who have been there, yes!

Why Try Intermittent Fasting?

Intermittent Fasting is a powerful nutrition strategy on its own, but when combined with balanced whole-food nutrition, carb cycling (another natural, highly effective fat-burning strategy), plus strategic workouts that maximize the fat loss cycle, you’ll experience results you never dreamed you’d achieve.

An unhealthy diet adds more stressors to your body like blood sugar spikes, high blood pressure, diabetes and more. Fasting is all about regulating your system and getting rid of these things.

You’ll reduce inflammation, maximize your metabolism, and naturally detoxify your body, just to name a few. It’s one thing you can feel GOOD about.

You may be thinking I’ve tried all the diets and quick fixes, I’m sure this won’t work either. Friend, no matter how many other programs have failed you, you can still experience incredible fat loss, improved health, increased energy and so much more—when you start giving your body what it needs.

BUT HOW DO YOU SURVIVE INTERMITTENT FASTING RIGHT NOW? HERE ARE A FEW TIPS!

Start Slowly

We practice 16/8 Intermittent Fasting: 16 hours of fasting, 8 hours of eating. With many foods being stockpiled and stressors coming into our lives, it’s a good idea to start mildly. Especially if this is your first time and aren’t used to going long periods without food. We highly recommend starting with a 10-hour fast. Cut off your eating at 7 or 8 pm, then don’t eat breakfast until 10 hours later. It’s very doable and is probably a period of time you already fast. You can gradually increase the length of your fast an hour at a time, until you reach the 16-hour mark. In addition, don’t feel as though you have to start fasting every day. We recommend starting with Friday. Cut your eating window off at 7 pm on Friday night, then don’t eat anything until late-morning Saturday, when you aren’t preparing for work or any other weekday obligations. This will help you dip your toe into the Intermittent Fasting lifestyle without feeling overwhelmed.

Recognize if Food Is a Coping Mechanism

Many of our members are working from home right now, which means the company fridge is suddenly your fridge. You have more food available at an arm’s reach than you normally do. Be aware of it and stick to the plan. Seek out other ways to make it through the day like calling a friend or family member, meditating, going for a walk or doing housework. The benefits of fasting are extremely effective and sustainable, but you have to make it a part of your lifestyle. If you are someone who has always relied on food as a pick me up, you’ll have to look at this as a lifestyle change, not a short-term way to lose five pounds.

Stay Hydrated

When routine is thrown off, we tend to forget those little moments of self-care that are so important throughout the day. Even during normal circumstances, it’s really important to stay hydrated during your fast. Water is essential for keeping your joints pain free, flushing out toxins and fighting off hunger. Did you know the same signal that tells us we are hungry is the same signal that tells us we’re thirsty?  True story! Understanding this will help when you feel those initial hunger pangs. Many of our clients reduce or eliminate their hunger signal just by adding in a few extra ounces of H₂O when they feel the urge to eat throughout their fasting period. In addition to water, it is totally acceptable to drink black coffee, herbal teas, and BCAAs (branched-chain amino acids—choose a clean brand!).

Stay Busy

This is a big one right now as many people are facing boredom and mind tennis. Staying active and productive is helpful during this period of time and it happens to be a great tool for making it through your fasting period is to stay busy. In fact, productivity is one of my favorite side effects of Intermittent Fasting. Because you aren’t worried about fixing your next meal (or scarfing down a quick snack) you can focus on work and getting things done. Plus, staying busy keeps your mind from thinking about food and helps you get through your fasting period with ease!

Find Accountability

As day-to-day life leaves you feeling in a rut right now, overly bored, or just full of excuses (yes, we know the feeling!), it’s easy to fall back into old habits. A strong support system can make all the difference. Try it with a friend, family member, or even your spouse. You can share your struggles, thoughts, or even just motivate each other. But guess what? Through the FASTer Way, you’ll also be greeted with a community of thousands of VIRTUAL members that took that initial step to lasting health, just like you. We will celebrate your wins and, on the hard days, we’ll encourage you and remind you why you started. But that’s just it. YOU HAVE TO START! So grab a colleague, your bestie, or a neighbor and go!

Put It All Together

Intermittent Fasting is a highly effective strategy, but when you combine it with whole foods, balanced macros, effective workouts, and carb cycling, you will become a fat-burning machine!

“Left, the day I started FASTer Way. I was 7 months postpartum and continually gaining weight, despite doing everything (paleo, a few boutique workouts here and there) that had worked in the past. Embarrassed and wearing baggy shirts to hide it. Desperate for someone to drag me out of the weight loss noise and confusion and give me a healthy, sustainable solution. On the right, about 8 weeks later. Holding much less fat, mood balanced, more energy, eating more than ever, doing a few 30 min workouts per week… HAPPY. Amanda Tress cracked the code, friends, trust me, I cannot stress this enough.” –Shea, FASTer Way Community Member*

*Results may vary from person to person.

FASTer Way clients know the power of Intermittent Fasting. Try it out for yourself!

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20 Random Acts of Kindness During the Coronavirus – and Throughout 2020!

We could all use a little pick me up these days, so let it begin with you. If you’re feeling down, channel your energy into your community and be the light not just now but throughout the year. This is a time for us all to count our blessings and cherish the things that are really important.

ACTS OF KINDNESS CAN BOOST YOUR MOOD

In fact, studies have shown that doing kind things for others can boost oxytocin in your body. It’s a love hormone that plays a role in friendships and bonds with others. Increases in dopamine and serotonin have also been linked to selfless acts of kindness to others.

Make someone’s day by completing as many of these Random Acts of Kindness. We’ve tailored it to challenges that are safe during the COVID-19 pandemic. You don’t have to do them all at once, but the goal is to finish as many as you can by 2020. Be sure to tag @thefasterwaytofatloss and use the hashtag #KindnessTheFASTerWay so we can see the kindness in action! Let’s fill our communities with kindness starting today!

20 ACTS OF KINDNESS FOR 2020

1. Order food for your local hospital

2. Contact your local animal shelter and ask them what supplies they need, then order them online

3. Call a friend or family member and give them advice on how to a chore or project

4. Send a letter or care package to a soldier who is deployed

5. Let someone go ahead of you in line (six feet away, of course)

6. Send a hand-written note to a loved one

7. Write an encouraging message in sidewalk chalk in front of your home for passersby

8. Leave a positive review for a local business

9. Order an e-book to a young student in your neighborhood

10. Order food for your local police and fire station

11. Give someone a genuine compliment

12. Help a senior citizen by doing some yard work for them from a safe distance. Make sure to wear gloves!

13. Pick up the tab for the car behind you in the coffee drive thru

14. Drive by your teacher or student’s home with signs saying you miss them.

15. Send a care package with toiletries, medicine and food to a loved one

16. Order flowers for a friend

17. Order greeting cards for hospital patients with a special message typed on them.

18. Teach someone at home a new skill that only you know

19. Ask someone how their day is going

20. Make a list of things you love about a friend or family member and give it to them to read

DOING JUST A FEW ACTS OF KINDNESS WILL HELP YOU MAKE A HABIT OF IT

Remember, this list is just a helpful guide to get the ball rolling. There are many more ways you can help a neighbor or loved one in need. 2020 has already been such a challenging year, but we believe it WILL get better and our relationships will be stronger for it. If you know someone who is struggling with weight loss goals, or just trying to keep it together right now, our blog page is filled with health tips, advice and facts to help everyone make it through this crisis.

Acts of kindness are shown to boost your mood but it’s only short-term gain if you aren’t repeating them. Get into the habit of helping others and you won’t even need a sheet for 2021!

One of our core values is generosity, so let’s show the community what it means to be a part of the FASTer Way! 

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9 Tips to Sleep Better During Stressful Times

Are you stressed out about the COVID-19 outbreak right now? You’re not alone.

Right now, 45% of people say they have stress and anxiety due to the Coronavirus pandemic (1) and more than one in five say their sleep quality is down. (2)

Sleep has always been a pain point for adults with kids, jobs and hectic schedules. But now, worry, anxiety and stress are keeping us awake at night more than ever. This kind of sleep deprivation can disrupt your hormone regulation, affect your ability to focus and prevent you from losing weight. It can even drain your immune system, making you more susceptible to infections or disease. But there is good news. So what can we do about it?  

We sat down with Sachin Patel of The Living Proof Institute to discuss natural ways we can sleep during this stressful time. Patel’s mission is to keep people out of the medical system and empower them to live healthier lives through functional and lifestyle medicine. It dramatically changed his own life and is now leading hundreds of community workshops and producing videos and social posts that have reached millions of people across the globe. These are two major takeaways to think about as you seek improved sleep.

OUR NERVOUS SYSTEM IS BINARY

First understand the governing system in your body, the central nervous system. This is an important area to dive into because when we focus on ourselves, we are usually thinking about how we feel physically. But we need to go a few layers deeper to the system that controls response. Your body can’t be in a state of healing and repair AND fight or flight at the same time. It’s one or the other. The nervous system is always scanning your body and making judgements on what it needs. Sounds, smells, things that move, etc. Whatever signal comes in, our amygdala makes judgements based on beliefs and past experiences. Whatever we THINK will happen next will inform our body’s decisions. That’s important because if we’re always worried, our bodies turn off the rest process and turn on fight or flight in our whole body (not just parts of it).

BLOOD FLOW CHANGES WHEN YOU ARE IN FIGHT OR FLIGHT

During normal periods, roughly 50% of blood flow goes to your liver and kidneys. During fight or flight, that number drops to about 5%. Taking 90% of blood flow away to supply your arms or legs will have an impact no matter how many supplements you take.

SACHIN PATEL’S TIPS FOR GETTING BETTER SLEEP NATURALLY

1.      Deep breathing – Instead of worrying about what’s out of control focus on something you can: your breathing. Deep breaths, humming, chanting, gargling, etc. actually stimulate the Vagus nerve (known as the wanderer). This nerve goes from your brain all the way through your trunk, creating a super-highway system in your trunk. One of the ways we can stimulate this nerve is by deep breathing. When we breathe a certain way, we can put our body into a state of repair. Because of the Vagus nerve, we’re not just repairing one organ, but ALL organs.

Box breathing is a great technique. You breathe in for four seconds, hold for four seconds, release for four seconds and then hold for another four seconds. Patel also recommends a Heartmath device that clips to your ear and measures your heart rhythm so you can get real feedback.

2.      Sleep and wake up at the same time – We’ve discussed the importance of creating a routine right now and sleep is no different. There are different “chronotypes”, or people who operate under a certain schedule. Some are early risers, some are night owls and some are just naturally hard to go to sleep. Biologically, it’s best to align your circadian rhythm with the sun. It’s a natural way for your body to know when to go to sleep and wake up. 

3.      Cover all overhead lighting – Before the invention of the lightbulb, the average person slept about 10 hours, according to Patel. Now? About seven. Those three hours are usually filled with stressors like work, family, emails, news and social media. We’re all being sent to our rooms for a minute, and this is a rare moment where we can use this time to rest and repair our bodies. When night falls, our homes are saturated by light more than ever, but it’s not just our eyes picking up on it. Our skin is also a photoreceptor and receives the light. Since daytime is the only time light would be coming from overhead, our brain gets confused at an unconscious level. The part of your body that regulates hormones doesn’t know what time it is and mismatches dosage. It’s ideal to keep lighting eye level or below. 

4.      Sleep consistently – Think about it. Trees don’t take the weekend. Chipmunks don’t take time off. Time has been created by humans, but biologically, our bodies crave a daily routine. If you pattern your sleep habits around the sun, your brain’s subconscious will reset and create more natural sleep signals.

5.      Sleep more in the winter – We’re not there yet. The COVID-19 outbreak is in full force during the spring, but it’s important to remember the choices we make at the end of the year will impact those at the beginning. Humans have evolved to the idea winter is for hibernating, but our bodies still crave that sleep and rest cycle like many other animals do.

6.      Exercise during the day – Waking up early to go to the gym is not optimal. Gyms have full spectrum lighting and can throw off your whole sleep rhythm. It’s better to go midday. Obviously, our lives are disrupted and many of us are working from home, so if your family schedule doesn’t allow a full workout routine midday, supplement your body by going for a walk or just going outside.

Another benefit to exercising midday? When you dread something (like waking up at the crack of dawn for a run), the psychology can discourage you from continuing it. If you look forward to it, you’re more likely to continue. So if you can arrange your schedule to exercising in the middle of the day, you’ll get more optimal results. Your body also absorbs more sunlight this way.

7.      Use a salt lamp in your bedroom – This helps create a more natural lighting environment that isn’t full of artificial rays. You can also use candles, but Patel recommends using this kind of lighting after the sun goes down. Fire light does not decrease our melatonin like full-spectrum, artificial like does. It creates a really soft light in the evening.

8.      Get midday sunlight – What you take in during the day will pay dividends at night. If you get enough sunlight, you’ll increase levels of the happy hormone serotonin. Higher levels of serotonin will translate into melatonin at night, which helps you rest better.

9.      Eliminate exposure to screens 2 hours before bedtime – This is a continuation of what we’ve already been saying. The less harsh artificial lighting, the better. This includes TV, smart phones, tablets, laptops, etc. If you are unable to fully kick the habit, blue light filters on your phone or blue light eliminating glasses help minimize the damage.

A FEW MORE TIPS TO THINK ABOUT

• Sleep in a completely dark room.

•  Avoid excessive fluid intake after 8pm. 

• Avoid opening the mail or watching the news in the evening.

• Avoid checking or responding to email in the evening.

• Settle any conflicts before going to bed.

• Use lavender essential oils to promote a calm environment.

Rest and recovery are so important to the FASTer Way to Fat Loss lifestyle that we wanted to share hope to you guys. There is a light at the end of the tunnel and we’ll get there by supporting each other! Remember, we’re here to help you fulfill your purpose with ENERGY, and it’s impossible to do that if your body doesn’t go into a state of relaxation and repair. If you know someone struggling with sleep, share this article so they can break the cycle and become a leader in their community!

The FASTer Way to Fat Loss program has a ton of information and coaching to help you eat better, exercise and live a better, healthier life.

1https://www.washingtonpost.com/health/coronavirus-is-harming-the-mental-health-of-tens-of-millions-of-people-in-us-new-poll-finds/2020/04/02/565e6744-74ee-11ea-85cb-8670579b863d_story.html

2https://www.sleephelp.org/covid-19-impact-on-sleep/?mod=article_inline

Toxins You Should Eliminate Right Now—And How

Carb cycling and intermittent fasting are science-backed ways to burn fat, but your body also needs a healthy detox system to refresh and rehab.

You’ll read a lot of diets out there that claim to remove the bad stuff from your body, but they rarely specify WHAT and HOW. Your organs are already built to remove much of the toxins that food and beverages can put in. All you have to do is keep them healthy and functioning. Our bodies have an amazing ability to rid itself of toxins if we let it. That’s why it’s important to take steps to help your system do it naturally. Here’s how.

GET ANTIOXIDANTS FROM YOUR FOODS

Free radicals sound like great party guests but inside your body, they’re doing harm. These little molecules are fine in moderation, but when you smoke, drink or eat poorly, they can start filling up and cause oxidative stress. Getting antioxidants like vitamin A, C and E can reduce the impact and help prevent diseases like dementia, heart disease, cancer and more.

Instead of going out and buying supplements, you can get antioxidants from all kinds of natural whole foods like

Foods That Help: Fruits, Nuts, Vegetables and Even Coffee

ELIMINATE ALCOHOL FOR IMPROVED LIVER FUNCTION

Not a huge surprise, we know. This is a layup but it’s still very important. Your liver takes the biggest hit when you drink that adult beverage. 90% of the hit actually. It filters the blood and does a lot of the heavy lifting in toxin removal. When your liver enzymes are constantly filtering alcohol, they can break down and start entering your bloodstream. This can be detected in a blood test to see if you have damage.

Too much alcohol has serious consequences like weight gain, liver failure or fatty liver.

That’s not to say ALL alcohol is bad. A few here and there are ok, just don’t go more than one or two per day.

PASS ON THE SALT

This one goes back to the dehydration issue. When your body takes in too much salt, it soaks up a lot of moisture. Yes, you do want to stay hydrated, but when your body retains too much water you can get bloated and gain the infamous “water weight”.

Foods That Help: Potassium-Rich Bananas, Kidney Beans, Spinach, Squash and Potatoes.

CUT SUGAR FROM YOUR DIET

Sugar is the main culprit of a variety of health issues including Type 2 Diabetes, high blood pressure, and depression. It can also put a dent in your body’s immune system by limiting its insulin sensitivity.

GET MORE SLEEP SO YOU CAN DE-STRESS

When you don’t sleep, parts of your body get stressed out. Stress takes away energy resources your body could be using to detox and flush. It’s kind of hard to not be stressed out with the Coronavirus outbreak still all over the news, but if you get enough sleep, key areas in your system won’t need attention, allowing your energy to go somewhere more useful.

TAKE PREBIOTICS TO IMPROVE GUT FUNCTION

Your gut health plays a huge role in detoxing and it all begins with prebiotics. It’s a type of fiber that allows good bacteria (probiotics) into your gut.

Foods That Help: Tomatoes, Artichokes, Oats and Bananas

STAY HYDRATED TO KEEP YOUR BODY FUNCTIONING

If your body aches, has digestion issues or isn’t getting enough nutrients, dehydration may be the culprit. Water lubricates the body and naturally removes carbon dioxide and other harmful chemicals from your bloodstream and ships them out of your body safely. Without enough water, those chemicals could build up in your bloodstream.

Water also helps regulate your appetite and nutrient absorption.

It’s recommended that men get about 125 ounces of water a day, while women should drink about 91 ounces.

Water is a wonderful thing.

GET MOVING

Whether it’s through the FASTer Way to Fat Loss video exercises or just going for a walk, adults should exercise for about 30 minutes each day. Not only will you feel better, you’ll reduce inflammation and help your body better protect against disease.

Remember, we have an entire support system for you when you join the FASTer Way to Fat Loss program. Coaches and group members can share experiences and help you make better choices to remove toxins and harmful chemicals from your body. We’re here for you 100%, so make the choice to fulfill your purpose with ENERGY!

5 Ways Sugar Is Damaging Your Body

We all love to indulge in a sweet treat every now and then. But when sugar is a part of your daily routine, it can have some serious health consequences.

One of our resident registered dietitians Mia Votapka recently joined our CEO and founder, Amanda Tress, on the FASTer Way Podcast to discuss nutrition for boosting immune health. She highlighted sugar as a main culprit in causing inflammation, which leads to a compromised immune system.

But that’s just one of the hidden dangers of sugar.

If you want to eliminate sugar from your diet and develop healthier habits, join us starting September 7 for our 21-Day Sugar Elimination Challenge, exclusively for FASTer way VIP members! To sign up for VIP and join the challenge, click the button below.

Use the code LETSGO2021 to receive $20 off registration!

When we consume sugar, it drives up insulin and glucose and eventually creates insulin resistance in our bodies. This means our cells take in less sugar than they need because the insulin can’t do its job. Sugar is also the main culprit for Type 2 Diabetes, cancer, obesity, heart disease, and so much more.

Bottom line: Eating lots of bad sugar stresses your body out!

HERE’S WHAT SUGAR IS DOING TO YOUR BODY

1.      SUGAR STUNTS EATING HABITS AND CAUSES WEIGHT GAIN – This is especially important during stressful times, especially with many of us spending more time at home. One of the best ways to keep yourself healthy in this climate is to drink lots of water and avoid sugary drinks like sweet tea and cola. All that fructose has been shown to cause a resistance to leptin, a hormone in your body that tells you to stop eating. You will be more hungry and less able to stop. Drink more water during the day and you’ll have more energy, feel more refreshed, and enjoy a more regulated appetite.

If you’re looking for help, check out these FASTer Way-approved snack ideas.

2.      BELLY FAT IS LINKED TO HEART DISEASE – When you consume a lot of sugary beverages, you are also at risk of increasing visceral fat or belly fat. This kind of weight gain has been linked to diabetes and heart disease. According to a National Institute of Health study in 2014, those who consumed 17-21% of calories from sugar were 38% more likely to die of heart disease.

It’s important to balance your macros (carbs, fat, and protein) on a daily basis. It has proven to be an effective way to get rid of that belly fat and get you into shape. Learn more here!

3.      IT CAUSES YOUR SKIN TO BREAK OUT – Why is it that rural communities, which tend to have more whole, natural foods, have very low cases of acne compared to urban areas? It’s because consuming processed and high-sugar foods increases androgen secretion, inflammation and oils. Your face might be the face of too much sugar!

4.      DEPRESSION AND FATIGUE – This has been an important topic this past year and a half, as we have faced so much uncertainty in our lives. It’s so important to embrace your mental health right now, and researchers have stated that sugar swings and inflammation can have a big impact.

Read more about how sugar intake is linked with depressive symptoms, or learn more about how a high glycemic index diet is a risk factor for depression.

Main takeaway: If you consume added sugars, you are more likely to suffer from depression.

5.      LOSS OF ENERGY AND MOTIVATION –  High-sugar foods spike your blood sugar and insulin quickly, but once the rush is over, you’re in for a crash. Those erratic swings can drain your body and send it into a blurry state. Instead, seek out complex carb sources with plenty of fiber. You deserve to have the energy you need to get through the day!

We are PASSIONATE about helping people get well, prevent disease, and fulfill their purpose with ENERGY. We’re here to support you on your journey as we head into the holidays. So don’t forget to join us for our 21-Day Sugar Elimination Challenge, exclusively for VIP members. We start on September 7! Be sure to use the code LETSGO2021 to receive $20 off registration!

Focusing on Success in Crisis Through a Crisis with Dr. Diva Nagula

All the noise in the media right now and can fill our minds with panic, doubt and worry. 

With updated news reports every day, it feels like it can be hard to keep a clear mind and stay in peace. Which is why, here in the FASTer Way community, we are committed to bringing you expert resources to educate, inform and offer encouragement on how to thrive in a crisis: physically, spiritually and mentally. 

Amanda recently sat down with Dr. Diva Nagula for a conversation about focusing on success through a crisis. Dr. Diva Nagula is a board-certified osteopathic physician and has extensive knowledge and training in Integrative and Functional Medicine. 

He opens up about his struggle with stage four lymphoma and how he overcame it by focusing on physical AND spiritual health. Check out the key takeaways, or listen to the message below, as Dr. Nagula offers practical tips on building resilience, building your immunity, staying healthy and optimizing the mind and spirit. You can listen by clicking the link below:

Battling Cancer

Dr. Nagula started out his career as a healthcare practitioner with a specialty in interventional pain medication. Shortly after leaving his practice, he got some unexpected news and was diagnosed with stage 4 Non Hodgkin's Lymphoma. This left him at a crossroads: “What do I do next?” He knew that it was time to figure out why he got cancer, and that he had to make some major lifestyle changes if he wanted to win this battle.

The cancer diagnosis was a wake-up call that it was time to heal his body; physically and spiritually. He figured that if he got cancer from his lifestyle choices, then he could also reverse it with lifestyle choices, as well. Up to that point, he was eating poorly, not sleeping, always stressed and often exposed to environmental toxins. To take action and heal his body, Dr. Nagula started to heavily focus on his lifestyle choices and taking care of his body. After adjusting his lifestyle, he moved forward with chemo and continued to heal his body.

CHANGING THE COURSE THROUGH HEALTH AND WELLNESS

During this period of lifestyle change, he did a lot of his own research about how implementing healthy lifestyle choices can reverse the curse of bad health. Before his diagnosis, Dr. Nagula was eating a diet full of processed, packaged, frozen and canned foods. To change the course of his health, he went back to the basics of nutrition and learned the importance of fueling his body with organic, non-gmo, whole-food nutrition. He eliminated ALL processed foods and alcohol from his diet and only ate organic, non-gmo, nutrient-dense foods. He started focusing on whole food nutrition and incorporated TONS of organic fruit and vegetables to provide his body with the phytonutrients that he hadn’t gotten before.

Dr. Nagula’s Book: From Doctor to Patient: Healing Cancer Through Mind, Body, and Spirit

In addition to healing his body with proper nutrition and lifestyle choices, Dr. Nagula started   healing his body through mind and spirit exercises. He learned HOW to optimize the mind and reduce stress and anxiety through mindfulness exercises. Mindfulness helps us live in the moment! When we live in the moment, we can eliminate ALL aspects of fear and anxiety from the mind to be truly centered and experience complete peace of mind (even in a time of crisis!)

Recommendations on Incorporating In-Mind Body Exercises

Dr. Nagula recommends practicing mindfulness with in-mind body exercises. Some of these exercises may include yoga, tai-chi and breathing patterns. However, he says that breathing exercises are the quickest and most efficient way to change our state of mind. Breathing is the one thing we can do consciously AND unconsciously to directly control our fight or flight responses.

There are two ways we breathe: Chest breathing or diaphragm breathing. Chest breathing is NOT the ideal form of breathing as these breaths are very quick and shallow; they are similar to how we would breath in a fight or flight response. On the other hand, diaphragm breathing is the ideal form of breathing as these breaths require mindfulness! To practice breathing from your diaphragm, tense up your belly, contract your navel in, and take a deep breath WHILE still holding the navel in. 

How to Practice Box Breathing:

Dr. Nagula recommends incorporating box breathing into your everyday health routine to practice mindfulness and reduce stress, fear and anxiety. To practice box breathing: 

• Inhale for a count of four

• Hold your breath for a count of four

• Exhale on a count of four

• Hold the exhale for a count of four

• Repeat

Repeat this pattern of breathing for 3-5 minutes, once a day OR however is needed to help you feel centered in the moment and reduce any stress and anxiety. When we focus on our breathing and where it goes, we can reduce the chatter in the brain and bring our minds to peace; not worrying about what tomorrow holds, but focusing on the present moment! With this practice, you can actually TEACH your mind to stay focused and not wander!

The importance of lifestyle choices and mindfulness in the current crisis: 

Amanda reminds the FASTer Way community that the three most important aspects to health and wellness are intermittent fasting, whole food nutrition and community. These aspects are so important, now more than ever, as we are in the middle of the COVID-19 outbreak.

We know it can be hard to keep in community with those around us as we are in a period of quarantine and social distancing. But remember, social distancing does not mean social isolation! 

Right now, we can maintain social relationships by getting on the phone to call a friend,  organizing conference calls with members of our community or hopping on zoom calls with family members and relatives. Rather than feeling defeated and disconnected, use this time as an opportunity to connect and reconnect in a different way with your loved ones! We can also choose to focus on whole food nutrition and fuel our bodies with the nutrients it needs, to stay healthy and thrive during this time.

The Importance of Detoxing 

Dr. Nagula recommends that healthy lifestyle choices are THE MOST important aspect during this time, especially for those in cancer remission who are looking to boost resilience and immunity. He says that focusing on healthy lifestyle choices during the period of remission, as well as ridding the body of unnecessary toxins, including more organic whole foods AND not going back to old lifestyle choices, is the best course of action to take.

This upcoming April, the FASTer Way VIP community will start incorporating some of these same detox elements Dr. Nagula recommended, to heal our bodies and focus on ideal health. We will focus on eliminating toxins from our diet, incorporating organic, non-gmo food products AND practicing mindfulness exercises to mitigate stress. It is so important, now more than ever before, to focus on achieving ideal health.

We will continue to dial in on making healthy lifestyle choices and focusing on whole food, organic nutrition. Eat as if your life depended on it, and feed your children as if their lives depended on it, as well! (Because it DOES!) 

FASTer Way family, we want to empower you to GET WELL and STAY WELL in this time, to prevent future disease and fulfill your purpose with energy! Focus on establishing a healthy lifestyle and be more mindful of the choices you make. We want to see you take that first step to creating a healthy lifestyle! Join us in the FASTer Way community as we thrive through this time of crisis, together. There’s never been a more important time than NOW to take action on your health. We are here for you! 

You can find more information and resources from Dr. Nagula, as well as his book, “From Doctor to Patient: Healing Cancer Through Mind, Body, and Spirit,” online at https://fromdoctortopatient.com/.

8 Tips to Stay Healthy and Sane Working From Home

Since the world basically shifted overnight in response to the COVID-19 outbreak, many of us are working from home—with kids in tow. This is a recipe for family togetherness as well as distraction and frustration. That’s why we’re sharing 8 tips to stay healthy and sane working from home!

In order to not simply survive these next few weeks, but thrive through them, you might need to get a few things in place. Working from home while the kids are there is no small feat! 

So, here are 8 tips to stay healthy and sane working from home!

1. Keep your schedule. Make sure you're getting up and going to bed at the same time every day and staying as close to your normal routine as possible. 

2. Set up a designated office. Make sure you have a space set apart where you can work that gives family time some separation from your work time. 

3. Stay hydrated. Be sure to drink at least 64 ounces of water a day, or about half your body weight in ounces of water. You are going to need your energy, and a dehydrated body can’t function optimally.

4. Set daily goals. Instead of a traditional to-do list, choose 3 must-do items each day. Consider your day successful when you accomplish those 3 things. 

5. Practice intermittent fasting and maintain a whole-food diet. Your body is going to need the right amount of fuel and digestive rest to keep you going over the next few months. Be sure to make this a true priority. 

6. Keep moving. In order to avoid going stir-crazy, build purposeful movement into your schedule each day. Go for a walk, hit the spin bike, or do an at-home workout. Make staying active a priority. 

7. Practice gratitude. The days might feel a little longer and a bit more stressful during this season. Remaining grateful in times like this will help ease the heaviness of what’s going on in the world. 

8. Spend some time each day practicing mindfulness. Choose whatever format works for you: meditation, prayer, journaling, etc. Allow yourself the time and space to reconnect with your purpose and clear your mind.

Stay positive and rest assured that things will be back to normal before we know it. In the meantime, you still need to get work done and keep your kids on track. That will require a little more effort—and probably a lot more grace—than usual. Things are going to be different and that’s okay. You’re doing the best you can, so hang in there!

We can all use a little more support in times like these. At the FASTer Way, we’re here for you! If you’ve already done one round of the FASTer Way, join our incredible VIP membership! If you’re new to the FASTer Way, join a 6-week round to learn our science-backed strategies and start living a healthy lifestyle you love!

2 Simple Ways to Boost Your Immunity At Home

The world has changed a lot in just a few short weeks. Your wellness is now at the top of your priority list and should truly be a focal point for you as you navigate the coming weeks. We’re here to help—try these 2 simple ways to boost your immunity at home!

Life is different and it’s okay if it takes times to adjust. When you implement these two simple ways to support your immune system (and sanity), it will be easier to navigate these uncharted waters—together (at a socially safe distance 😉)!

You know how critical it is to keep your cortisol levels in check when it comes to staying healthy. There are several ways to do this, but the simplest strategies (that are also easy AND free) are:

• Get at least 8 hours of sleep. Yep. Every single day. Keep to your normal schedule as much as possible and make sure you’re getting plenty of sleep each night. In order to improve your sleep quality, try a magnesium spray before bed, keep your room cool, avoid using technology for at least an hour before bed, and keep your room as dark as possible. 

• Go for a walk. It sounds so simple, yet it's imperative to support your mind and body and to lower your cortisol levels.  Walking will help you clear your mind. It gets the blood pumping, fresh air flowing, and your body moving. It’s important to take a walk daily to destress and remain connected to the world. 

Right now, we need to do everything in our power to promote optimal body conditions. This lets the immune system do its thing! When you combine these two simple strategies with a whole-food diet and intermittent fasting, you are giving your body the support it needs to stay as healthy as possible. 
To learn more about the FASTer Way strategies, check out these resources:

• Why Intermittent Fasting is Necessary for Optimal Health

• Intermittent Fasting and Carb Cycling 101

• Carb Cycling and Intermittent Fasting FAQs

• Whole Food and Plant-Based Living

Join us for the next round of the FASTer Way to learn how our science-backed strategies work together to keep you healthy, lean, fit, and strong!

10 Steps to Building Resilience

We’ve all been there before—we’re working toward a goal but it seems like all we’re doing is hitting setback after setback and challenge after challenge. Maybe it’s a weight loss plateau you can’t seem to overcome or a business idea that just won’t get off the ground. The good news is, you can work on building resilience in just 10 easy steps!

Friends, whatever it may be, we get it. We’ve been there, too—we just don’t want you to stay there! To encourage you to move forward, we’re sharing 10 tips that will help YOU make forward motion and build resiliency, even in the face of adversity. 

10 STEPS TO BUILDING RESILIENCE

1. Accept that change is a part of living

We’ve heard it said before that change is inevitable. While the seasons of our lives will change, remind yourself that change does NOT have to shake you. YOU can remain constant, even through uncertainty and shifting seasons. Find the beauty in every season of change. Maybe your kids are growing up and you’re sending them to school for the first time. Or maybe you're hiring new employees for your business. It’s OK to mourn the loss of a season, but it’s even MORE important to look ahead with excitement for what’s to come. You ARE going to make it through change! Accept it. Embrace it. And keep moving forward!

2. Choose your response to failure

Oftentimes, our immediate reaction to failure is to label ourselves as a failure. Experiencing failure does not mean that you are one. Friends, give yourself some grace. We are all human and we all fall short from time to time. In those moments, it's important that we CHOOSE how we are going to respond to failure. We are not victims in any circumstances! In everything, we have the power to choose how we are going to respond. When you face a difficult challenge and find yourself falling short, choose to view it as an opportunity for growth, rather than an excuse to stop.

3. Move toward your goals

Keep your goals in front of you! When you do, those inevitable challenges and setbacks will seem a lot less daunting. Your goals will be the very thing that keeps you moving forward, even in times of discouragement. We encourage you to make a vision board and hang it somewhere that you’ll see every day. Creating a vision board is a simple yet VERY powerful and practical action to take in keeping your goals at the forefront of your mind. Start with a poster board, take old magazines, computer printouts, and inspirational quotes that speak to your goals and where you want to be. Cut them out and paste them on your board. Maybe you want to create a vision for how you want your health journey to look, or how you want to see your business grow! Whatever it may be, keep it in front of you to remind yourself to keep moving forward even through setbacks! 

4. Take decisive action steps

Oftentimes, we’re so afraid of failure that we get stuck and have a hard time making decisions and sticking to them. Our fear of falling short paralyzes us to the point of not making progress. Friends, contrary to what you might think, you CAN make the right decision and stick with it. Deep down, you know yourself better than anyone else does and what is best for you! What is your gut telling you to do? Recognize it, make the decision and go for it! Guess what? If it doesn’t work out… THAT’S OK! Again, give yourself the grace to make decisions and make mistakes. Remember that life has a funny way of working itself out. You will always end up right where you’re meant to be!

5. Find opportunities for self-discovery

It’s time to discover what you’re made of! Oftentimes, we are a LOT stronger than we realize. We also have a lot more to offer than we ever think. So, what’s the passion burning inside of you? What’s the thing you’ve always wanted to do but keep putting off? It’s time to call those things to life! Discover what makes YOU come alive. You will reach your fullest potential when you honor your calling in life. And when you do, you’re going to impact a whole lot of people along the way, too. The world needs more people to come alive—let it start with you!

6. Nurture a positive self-image

A positive self-image is key to fulfilling our potential. We will never become all we’re created to be if we’re bogged down by a negative self-image. While we all have room for growth and improvement, we ALSO all have talents, passions, and abilities that are unique to us. You are the only one that can fulfill YOUR unique purpose—the world needs what you have to offer! One way to foster a positive self-image is by practicing positive self-talk. Start your day by speaking words of LIFE to yourself: “I am enough. I love who I am. I have something to offer to this world. I will reach my fullest potential in everything I do today. What I have to say, matters.” As you declare and speak these words into your life, you will start to BECOME the words you speak. Don’t discount the power of the spoken word!

7. Keep it in perspective

It’s important to remember that one small setback DOES NOT throw away all the progress you’ve made. Keep your problems in perspective. One way to practice this is to be thankful for what you DO have. Despite encountering a setback, what can you be thankful for in the grand scheme of things? Maybe it’s that you have a healthy family or a roof over your head. When we focus on the bigger picture, the challenges we encounter seem a lot less significant! 

8. Maintain a hopeful outlook

Friends, there is always a reason to have hope, even in the midst of a challenge. You might not be able to see it right away, but there is always a greater reason to keep moving forward. We love the quote:

“Let us choose to believe that something good is always about to happen.”

Keep this hopeful expectancy at the forefront of your minds as you keep moving forward. Something good CAN and WILL happen to you!

9. Take care of yourself

Through the challenges and setbacks we face, it’s important to take time to prioritize YOU and your needs. Take self-inventory and ask yourself “what do I need right now?” Is it a long walk outside to calm down? Go for it! Is it a “self-care afternoon” where you sneak away for a manicure? Do it! Is it a 15-minute journaling session to sort your feelings? Write it out! Figure out what you need, and honor yourself enough to make it happen. When you take care of yourself and your needs, you’re going to find that it’s a lot easier to keep moving forward and reach your goals.

10. Reflect back on your journey

When you look back on all you’ve overcome, you’ll stay encouraged to KEEP GOING! You’ve conquered before, who’s to say you can’t conquer again?! Don’t allow feelings of frustration to creep in. Remember where you were a year ago; remember all the progress you’ve made and the small victories you’ve won. Looking back on your progress reminds you of how far you’ve come, and will give you the courage to keep going. Remember, the sky is the limit, friends!

Whatever setbacks or challenges you may be facing today, be encouraged that you CAN overcome! Keep these steps to building resiliency close to your heart as you continue to move forward and achieve your goals. Even through possible setbacks in your health journey, keep moving forward! You are more than capable of achieving the healthy YOU that you’ve always wanted.

If you’re looking for a community to encourage and empower you as you move towards your goals, join us for the next round of the FASTer Way to Fat Loss. We believe in you and we are here for you every step of the way. Keep moving forward, friends!

For more information about the FASTer Way strategies, please read the following articles:

• Why Intermittent Fasting is Necessary for Optimal Health

• Intermittent Fasting and Carb Cycling 101

• Carb Cycling and Intermittent Fasting FAQs

• Whole Food and Plant-Based Living

Healthy Foods You Can Still Find at the Grocery Store

You might be wondering if following a meal plan during a pandemic is possible… the answer is YES! You might not be able to find all your usual items, which means you’ll just have to get a little more creative. Even during a crisis, there are plenty of healthy foods you can still find at the grocery store.

The grocery routine may have changed, but there are still plenty of ways to eat a nutritious diet! We’ve shared easy-to-modify recipes to help you stay flexible, should the grocery store be sold out of your go-to items, so be sure to check it out for simple ideas. You can find more recipes located at the bottom of our blog page.

It’s always best to eat whole foods like fruits and veggies, but if they are hard to come by, here are some ideas to eat healthy during the coronavirus outbreak.

The key, especially if you’re limiting trips to the store, is stocking up on non-perishables. Foods like canned goods, pasta, and rice will give you a lot of versatility in the kitchen and help you plan your meals for the week. Many of our FASTer Way recipes are centered around chicken, shrimp, turkey, and other meats, but they’re simple enough to allow for plenty of flexibility.

Here are some of our favorite healthy foods with a long shelf life—plus, they’re FASTer Way-approved!

Canned Goods Can Be Your Friend

In general, we encourage you to limit processed foods, but beans and legumes are a healthy way to get more protein into your recipes. Take our Burrito Bowl recipe, for example. With a healthy scoop of black beans, it is perfect for regular macro day and serves four.

Nut Butters Are an Easy Way to Get Protein                                                                                      

Packed with protein and healthy fats, these spreads are the perfect complement to fruits, vegetables, and more. There are even alternatives for those with allergies, like sun butter, which is made from sunflower seeds!

Break Your Fast with Oats

Perfect for breaking your fast, these antioxidant-rich whole grains are the perfect vehicle for fruit, nuts, or even eggs. If you’re short on time, no problem. We have a handy Banana Bread Overnight Oats recipe that’s simple and easy for regular macro day! Gluten-free oats are readily available at most stores. Rolled and steel-cut are both great options!

Use Eggs Throughout the Day

Eggs have a relatively long shelf life compared to other refrigerated goods—and they’re versatile too. Try this Egg White Bites recipe for a poppable snack that will give you a healthy boost with 9 grams of protein and 5 grams of carbs. Or try Eggs Over Easy With Spinach and Chopped Vegetables for a hearty meal you can serve for lunch or dinner.  

Freeze Your Bread

If you want to buy a loaf or two more than normal, that’s fine! Store your bread, wraps, and pockets in the freezer, where they’ll keep for about three to six months.

Please note: At the FASTer Way, we encourage a gluten- and dairy-free lifestyle. These recommendations work for regular and gluten-free options.

We believe in being a positive influence on the world, especially during times of turmoil. This was true before the coronavirus, it’s true during the coronavirus, and it will still be true after the coronavirus. When you sign up with the FASTer Way to Fat Loss 6-week program, you get access to a library of workout videos, weekly meal guides with recipes, and all the information and support you need to thrive through a healthy lifestyle. You’ll also join our exclusive FASTer Way community, which has been crucial for many of our clients to block the noise, get creative with their food choices, and crush their goals.

The FASTer Way isn’t just about physical well-being but TOTAL WELLNESS. Work on your goals, and SHARE with each other.