BEYOND FASTING
Your Quest for Permanently Transforming Your Health and
Eating Habits with a Mind-Body Approach to Intermittent
Fasting.
1
TABLE OF CONTENTS
Quest Structure
Warm Up Session
9
10
Welcome
10
How To Get The Most Out Of This Quest
10
Today’s Tasks
10
Important: Who Is Fasting Not For?
11
Join The Beyond Fasting Tribe
11
Beyond Fasting Self-Assessment
12
Subjective Assessment
12
Objective Assessment
12
Week 1 Overview
Coming this week:
Day 1 - How to Start Fasting
14
14
15
Today’s Tasks
15
Reminder: Join The Tribe
15
The Four Stages of Fasting
16
FAQs about Insulin and Glucagon Levels
17
The Cruising Feeding Window
18
Define Your Cruising Feeding Window
19
Studies Mentioned
19
Notes From Today’s Lesson
20
Day 2 - Your Psycho-Cybernetics System
21
Summary Of Today's Video Lesson
21
Meet Coach Story Vision
21
Today’s Tasks
25
2
Notes From Today’s Lesson
Day 3 - What Breaks a Fast?
25
26
Summary Of Today's Video Lesson
26
What Breaks a Fast?
26
Beverages
26
Soups and smoothies
27
Fats and creamers
27
Sweeteners
28
Supplements
28
Adding Salt to Your Water
29
Meet Your Coach Hairy Goal
29
Your Own Fasting Window Rules
31
Study Mentioned
32
Today’s Tasks
32
Notes From Today’s Lesson
33
Day 4 - Outer and Inner Transformation
34
Summary Of Today's Video Lesson
34
Meet Your Coach Reasons to Care
34
Hairy Goal Checkpoint
38
🤔 Some Things You May Be Wondering
39
Today’s Tasks
40
Notes From Today’s Lesson
41
Day 5 - Extra Lives
42
Summary Of Today's Video Lesson
42
Challenge Levels
42
What Is Challenging You?
42
Today’s Tasks
43
3
Notes From Today’s Lesson
Day 6 - 5X the Results
44
45
Summary Of Today's Video Lesson
45
Meet Your Coach Epic Stories
45
Mental Contrasting With Implementation Intentions (MCII)
47
Weekly Reflection
48
Study Mentioned
50
Today’s Tasks
50
Notes From Today’s Lesson
51
Week 2 Overview
53
Day 8 - Eat Like a Monk
54
Summary Of Today's Video Lesson
54
Challenge Level
54
Goodbye, Bill and Ted
54
Tips and Tricks
55
Studies Mentioned
55
Today’s Tasks
55
Notes From Today’s Lesson
56
Day 9 - Ride the Wave
57
Summary Of Today's Video Lesson
57
Riding the Wave
57
The 4-7-8 Breathing Technique
57
Taking Care of Sleep
58
Studies Mentioned
58
Today’s Tasks
58
Notes From Today’s Lesson
59
Day 10 - Eating Domains
60
4
Summary Of Today's Video Lesson
60
Eating Domains
60
The Three Check Ins
61
Today’s Tasks
62
Notes From Today’s Lesson
62
Day 11 - Fasting and Blood Sugar
63
Summary Of Today's Video Lesson
63
Adding Salt to Your Water
63
Study Mentioned
64
Today’s Tasks
64
Notes From Today’s Lesson
64
Day 12 - Promote Electrolyte Balance
65
Summary Of Today's Video Lesson
65
Sodium Summary
65
High-Sodium Foods to Avoid
65
Potassium Summary
66
High-Potassium Foods to Eat More
67
Magnesium Summary
68
Magnesium-Rich Foods to Eat More
68
Magnesium Supplements
69
Today’s Tasks
69
Notes From Today’s Lesson
70
Day 13 - Success On Your Own Terms
71
Summary Of Today's Video Lesson
71
Crossing the Line
71
Weekly Reflection
72
Today’s Tasks
73
5
Notes From Today’s Lesson
74
Week 3 Overview
76
Day 15 - The Foundation of a Nutritious Meal
77
Summary Of Today's Video Lesson
77
Challenge Level
77
The Strong Foundation In a Nutshell
78
Most Common Protein Sources
78
Starchy and Non-Starchy Vegetables
79
Evaluate Today’s Master Meal
80
Today’s Tasks
81
The Food Framework
82
Notes From Today’s Lesson
83
Day 16 - Yin and Yang
84
Summary Of Today's Video Lesson
84
Evaluate Today’s Master Meal
84
Today’s Tasks
85
Notes From Today’s Lesson
86
Day 17 - Nutrient Density
87
Summary Of Today's Video Lesson
87
The Most Nutrient-Dense Foods
87
Evaluate Today’s Master Meal
88
Ronan’s Notes
89
Today’s Tasks
96
Notes From Today’s Lesson
97
Day 18 - Remove Red Lights
98
Summary Of Today's Video Lesson
98
Red Light Foods
98
6
Today’s Tasks
Notes From Today’s Lesson
Day 19 - Higher vs Lower Brain Food Choices
99
100
101
Summary Of Today's Video Lesson
101
The Three Levels of Planning
101
Today’s Tasks
102
Notes From Today’s Lesson
103
Day 20 - Adjust and Adios
104
Summary Of Today's Video Lesson
104
Adjust and Adios in a Nutshell
104
Weekly Reflection
105
Today’s Tasks
106
Notes From Today’s Lesson
107
Week 4 Overview
108
Day 22 - Food for Fun
110
Summary Of Today's Video Lesson
110
Challenge Level
110
Your Chocolate Experience
111
Today’s Tasks
111
Notes From Today’s Lesson
112
Day 23 - Eat Out Like a Champion
113
Summary Of Today's Video Lesson
113
What a Champion Meal Is Made Of
113
Fat Sources
113
Glycemic Index
114
Champion Meals Like a Pro
116
Your List of Champion Meals
117
7
Today’s Tasks
117
Notes From Today’s Lesson
118
Day 24 - All-You-Can-Eat
118
Summary Of Today's Video Lesson
119
Effective Pre-Load Meals
119
The Mindful Buffet Process
119
Today’s Tasks
119
Notes From Today’s Lesson
120
Day 25 - Traveling and Fasting
120
Summary Of Today's Video Lesson
121
Common Trip Situations
121
Today’s Tasks
121
Notes From Today’s Lesson
122
Day 26 - The Next Level
123
Summary Of Today's Video Lesson
123
Set Yourself up for Success
123
Today’s Tasks
123
Notes From Today’s Lesson
124
Day 27 - How to Break Your Fast
125
Summary Of Today's Video Lesson
125
The 24h Tea Recipe
125
Breaking Your 24h Fast
125
Today’s Tasks
125
Notes From Today’s Lesson
126
Day 28 - Healthy Eating Definition
127
Summary Of Today's Video Lesson
127
Meeting Your Coach Hairy Goal
127
8
Your Healthy Eating Definition
130
Beyond Fasting Self-Assessment
131
Today’s Tasks
131
Notes From Today’s Lesson
133
Quest Structure
Week 1: Build Your Fasting Foundation
Day 1
Monday
Day 2
Tuesday
Day 3
Wednesday
Day 4
Thursday
Day 5
Friday
Day 6
Saturday
Day 7
Sunday
How to Start
Fasting
Your PsychoCybernetics
System
What Breaks a
Fast?
Outer and Inner
Transformation
Extra Lives
5X the Results
Implementation
Day
Week 2: Master the Impulse to Eat
Day 8
Monday
Day 9
Tuesday
Day 10
Wednesday
Day 11
Thursday
Day 12
Friday
Day 13
Saturday
Day 14
Sunday
Eat Like a Monk
Ride the Wave
Eating Domains
Fasting and
Blood Sugar
Promote
Electrolyte
Balance
Success in Your
Own Terms
Implementation
Day
Day 20
Saturday
Day 21
Sunday
Week 3: Balance Nutrients According to Your Goals
Day 15
Monday
Day 16
Tuesday
Day 17
Wednesday
Day 18
Thursday
The Foundation
Of a Nutritious
Meal
Yin and Yang
Nutrient Density
Remove Red
Lights
Day 19
Friday
Higher vs Lower
Brain Food
Adjust and Adios
Choices
Implementation
Day
Week 4: Integrate Fasting to Your Lifestyle
Day 22
Monday
Day 23
Tuesday
Day 24
Wednesday
Day 25
Thursday
Day 26
Friday
Day 27
Saturday
Day 28
Sunday
Food for Fun
Eat Out Like a
Champion
All-You-Can-Eat
Traveling and
Fasting
The Next Level
How to Break
Your Fast
Healthy Eating
Definition
9
Warm Up Session
“Bring together the experiences you want to have in life with a body
that makes them happen.”
Welcome
Congratulations on beginning your journey Beyond Fasting to help you bring your body into
alignment with your health goals and the type of person you wish to be.
In today’s warm-up video, you’ll meet your host and companion for the duration of this Quest,
Ronan De Oliveira.
Ronan will introduce you to the structure of the Quest and walk you through how to make the
most of the program.
In the next four weeks, you'll learn to change WHEN you eat to change your body, align HOW and
WHY you eat according to your sense of identity, control WHAT you eat to progress towards your
goals, and how to thrive in edge cases with confidence.
How To Get The Most Out Of This Quest
1. Schedule some time early in the day to watch the videos.
2. Use your workbook with diligence. It will be a fundamental part of this Quest.
⚠️
Reminder: this whole workbook is fillable in pdf format. When you have
exercises that involve writing or making notes, you can click on the boxes assigned
for each activity and type your answers if you don’t want to print it.
3. Do your self-assessment on Day 1 and reassess yourself at the end of the Quest.
4. Engage with your Tribe to tap into the collective wisdom.
Today’s Tasks
❏ Watch the Warm-Up video
❏ Familiarize yourself with the structure and how to make the most of the Quest.
❏ Join The Beyond Fasting Tribe
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Important: Who Is Fasting Not For?
Intermittent fasting is not recommended for:
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Children
Teenagers
The Elderly
Pregnant or breastfeeding women
People who are severely underweight
People with history of eating disorders
People with diabetes or blood sugar control issues
People with health conditions that require regular intake of medication with food
NB: Make sure you check with your doctor before engaging with any practice of fasting.
Join The Beyond Fasting Tribe
Make sure to join the Tribe and introduce yourself. Having support will enhance your fasting
experience.
In the Tribe, everyone is on the same journey, as day by day, you go through the Quest together.
Interact in the Tribe as much as possible to share your experiences, questions, answers, thoughts
and lessons learned.
To join the Tribe, please go to the Beyond Fasting Quest home screen and click the "Community"
button (on the right, below the Quest banner).
Introduce yourself today. Tell us:
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Where you are from.
Whether you are new to fasting or have previous experience..
Your main reasons for joining this Quest.
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Beyond Fasting Growth Survey
Before you start your Quest, let’s gauge where you are.
Your Growth Survey - Pre Assessment
Fill in your pre-assessment here to evaluate where you currently stand in your transformation
journey.
You will be given the same survey at the end of the Quest to measure your growth and
achievement.
Objective Assessment
This part of the assessment is intention-dependent.
Because most people are interested in changing their body weight or maintaining a healthy
weight while gaining the other benefits of fasting, there’s a space below for you to record this
information now and at the end of the Quest.
Bodyweight can be a deceiving metric and lowering it does not always represent progress.
In addition, we recommend measuring your waistline (a much better indicator of body fat
percentage and systemic inflammation levels) and taking a before and after picture with minimal
clothing as this allows you to see what the scale won’t show).
There’s also a space for you to add other health metrics should you decide to.
Whatever metrics you choose, you need to be able to accurately measure before and after the
program.
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Metric
Before
After
Body weight
Waistline (indicator of metabolic health and body
fat to men and women)
Hip circumference (indicator of body fat to women)
Take a picture of front, profile, and back
Other metric 1:
Other metric 2:
Other metric 3:
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Week 1 Overview
Week 1: Build Your Fasting Foundation
Day 1
Monday
Day 2
Tuesday
Day 3
Wednesday
Day 4
Thursday
Day 5
Friday
Day 6
Saturday
Day 7
Sunday
How to Start
Fasting
Your PsychoCybernetics
System
What Breaks a
Fast?
Outer and Inner
Transformation
Extra Lives
5X the Results
Implementation
Day
Congratulations for starting Beyond Fasting.
This week, you will get started with your intermittent fasting practice as you learn the
fundamentals.
At the same time, you will work on mind-based tools (also known as your Psycho-Cybernetics
System) to integrate mind and body throughout this Quest.
Coming this week:
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Get started with intermittent fasting
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Discover the optimal schedule for you to get all the benefits this practice can offer
according to your lifestyle and goals.
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Develop your Story Vision and meet your internal coaches who will guide you through the
next steps.
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Learn the technicalities of intermittent fasting and adapt the practice to your specific
goals.
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Learn the M.C.I.I technique – scientifically proven to 5X your results.
⚠️
Reminder: this whole workbook is fillable in pdf format. When you have exercises that
involve writing or making notes, you can click on the boxes assigned for each activity and type
your answers if you don’t want to print it.
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Day 1 - How to Start Fasting
“When you fast, you change the rules by which your body operates.”
People use intermittent fasting for various benefits including weight loss, improved health, more
focus, more mental clarity, and developing discipline.
There’s a few things to do today to set you up for success with your fasting practice.
First, you’ll learn the four stages of fasting and what is happening within your body the longer you
go without food.
You’ll also learn how to determine the length and timing of your feeding window based on your
work schedule, family and cultural traditions, social commitments, workout time and bed time.
Finally, you’ll take the Self-Assessment to allow you to measure your progress over the course of
the Quest.
Today’s Tasks
❏ Watch Today’s Video & Learn The 4 Stages Of Fasting
❏ Determine your Cruising Feeding Window.
❏ Fast for 12h between tonight's dinner and tomorrow's breakfast.
❏ Fill in the self-assessment on page XXX
Reminder: Join The Tribe
Make sure to join the Tribe and introduce yourself. Your fasting experience will be enhanced by
having their support.
In the Tribe, everyone is on the same journey, as day by day, you go through the Quest together.
Interact in the Tribe as much as possible to share your experiences, questions, answers, thoughts
and lessons learned.
To join the Tribe, please go to the Beyond Fasting Quest home screen and click the "Community"
button (on the right, below the Quest banner).
15
The Four Stages of Fasting
Your body stores fuel in different ways to make sure energy is always accessible.
In the video Ronan likened the body’s energy requirements to a helper stocking your kitchen.
In the kitchen you have the freezer - where you store food to be used at a later date, or when
everything else has run out; you have the fridge - where food is easily available to put in and to
take out; and you have the fruit bowl - where a small bit of food is instantly available.
And your body works in a similar way when you’re fasting:
Stage 1: Up to 4 hours without food
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Glycogen and insulin reach a peak after a meal.
The helper is storing food in the fridge and freezer from the last meal.
Stage 2: 4 to 12 hours without food
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Insulin is lower and constant. Glycogen drops.
The helper is taking food out of the fridge. Stored carbs are being burned.
Stage 3: 12 to 14 hours without food
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Free fatty acids rise. Insulin further drops, and glucagon rises.
The helper is taking food out of the freezer. Stored fat is being burned.
Stage 4: 14 to 16 hours (Cruising Fasting Window)
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Peak of daily fasting main benefits.
Further stages
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16 to 24 hours: longer exposure to peak benefits.
24 hours and beyond: higher autophagy levels.
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Above: Graph to show how levels of glycogen and insulin are affected over time
🤔 FAQs about Insulin and Glucagon Levels
I see that insulin rises after a meal. But what does it mean?
Insulin and glucagon are two hormones that, amongst other things, work on blood sugar
regulation. This is a meticulous process.
Your body needs a small and precise level of sugar always present in your blood (about a
teaspoon’s worth) at all times to provide your brain with energy. More or less than this amount
can negatively affect your body’s functioning.
As you digest a meal, your body releases insulin to help store glucose from food inside your
muscle and fat cells, so your blood sugar doesn’t remain elevated. If insulin is elevated, it
means there’s storage activity happening inside your body. This is when fat is accumulated.
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As I start fasting, insulin drops. Is this good or bad?
As your digestive process ends, insulin levels drop since there’s nothing left to be stored. It’s
good that insulin drops right after it gets its job done because if insulin remains chronically
high, your cells start to develop a certain numbness to it (a.k.a. insulin resistance).
The result is that over time your body would need to release more and more insulin to get the
same job done in the future until it can no longer keep on increasing these levels. This is when
the human body develops metabolic diseases like obesity or type II diabetes.
A body with type I diabetes cannot produce insulin, so it needs to be injected and closely
monitored for the body to maintain healthy levels of blood glucose.
A healthy body has the ability to keep insulin levels low and only rise it when it’s needed – as in
after a meal, for example.
When insulin drops, I see that glucagon rises. What does this mean?
As your body burns the glucose circulating in your blood, it uses glucagon to free up some of
the energy stored from your liver, so it can be converted into glucose and released into the
bloodstream to keep your blood sugar levels constant.
When glucagon rises, it means your body is burning energy reserves. If this process lasts long
enough for your liver to be emptied of glucose, then glucagon starts pulling more energy from
your fat cells – this is when your body is primarily burning its own fat for fuel.
The Cruising Feeding Window
The Cruising Feeding (or Eating) Window is an 8-hour window in your day in which all your meals
will take place.
There are five factors to consider to find the 8-hour window that works best for you:
1.
2.
3.
4.
5.
Work schedule
Family traditions
Social commitments
Workout time
Sleep time
Here are some examples of possible Cruising Feeding Windows:
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Define Your Cruising Feeding Window
What’s your Cruising Feeding Window going to be? Use the timeline below to define it.
⚠️
Reminder: this whole workbook is fillable in pdf format. You can click on the boxes and type
your answers if you don’t want to print it.
Time to break your fast:
Time to start fasting:
Studies Mentioned
These are the links to studies mentioned in today’s video.
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A Whole-body Model For Glycogen Regulation Reveals A Critical Role For Substrate
Cycling In Maintaining Blood Glucose Homeostasis.
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Time-restricted Feeding And Risk Of Metabolic Disease: A Review Of Human And Animal
Studies
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Notes From Today’s Lesson
20
Day 2 - Your Psycho-Cybernetics System
“Transforming your body without transforming your mind is not a
transformation. It’s only an induced temporary state.”
Summary Of Today's Video Lesson
1.
Your Psycho-Cybernetics system is a group of internal factors (such as beliefs and goals)
that steer your behavior and shape your results.
2. There are four psycho-cybernetics ‘coaches’ to help you in this Quest:
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Story Vision
Hairy Goal
Reasons to Care
Epic Stories
3. Your ‘Story Vision’ highlights what really matters to you and gives you a compelling future
to build toward.
4. Today, develop and share your Story Vision with your Tribe and fast for 13h between today
and tomorrow.
Meet Coach Story Vision
Follow the steps below to develop your Story Vision. You can use the boxes to write your
answers as you do this exercise.
Step 1: Choose a future time frame for your achieving your vision
One year is the typical choice but it could be 6 months, 2 years or even 20 years from now.
It should be long enough to allow for a profound transformation but also short enough that it
makes you look forward to it.
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Step 2: Tap into what’s important to you.
What comes to your mind when you ask yourself what you want your body to:
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feel like
be able to do consistently
accomplish
look like
and be like?
Brainstorm words that represent these abstract concepts of your vision. They allow you to tune
into what matters to you.
Take notes of these words in the table below.
Feel Like
Do Consistently
Accomplish
Look Like
Be Like
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Step 3: Write your Story Vision.
Remember that a strong Story Vision has 5 elements:
1.
2.
3.
4.
Grounded - It needs to be physically possible to achieve.
Unreasonable - At the same time, it needs to be daring.
Genuine - Make sure it’s your own truth.
Transcendental - You can see how this vision enables you to meaningfully connect with
people and expand your possibilities in life.
5. Tangible - Write it in the form of a story that tells you what your perfect day is like.
My Story Vision:
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Today’s Tasks
❏ 1. Develop your Story Vision.
❏ 2. Share it with the Tribe.
❏ 3. Fast for 13h between today and tomorrow.
Notes From Today’s Lesson
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Day 3 - What Breaks a Fast?
“There’s no one-size-fits-all in this practice. Rather than follow instructions,
you want to learn how to navigate this system according to your own
goals.”
Summary Of Today's Video Lesson
1.
The main benefits of intermittent fasting come from changing WHEN you eat, not WHAT
you eat. There’s no need to make changes to your regular diet at this point.
2. There's no special way or specific food you need to use to break your daily fast, it
depends on the benefits you're going after.
3. Stay hydrated by drinking water with a pinch of a mineral-rich salt while you fast.
4. Coach Hairy Goal helps you prioritize your first milestone towards your Story Vision. Use
your fasting journal to clarify your Hairy Goal.
5. Today, clarify and share your Hairy Goal, and fast for 14h between today and tomorrow.
What Breaks A Fast?
The table below shows you different items and whether or not they break a fast depending on
the benefit you are after.
Beverages
Fat Loss
Insulin
Sensitivity and
Metabolic
Health
Longevity
Through
Autophagy
Improve
Digestive
Function and
Gut Rest
Water (still or
sparkling)
Does not break
Does not break
Does not break
Does not break
Unsweetened,
black coffee
Does not break
Does not break
Does not break
Breaks
Unsweetened,
plain tea (without
Does not break
added dried
fruit)
Does not break
Does not break
Does not break
if plain herbal
tea
26
Infused water
Does not break
Does not break
Does not break
Breaks
Bulletproof
Coffee
Breaks
Does not break
Breaks
Breaks
Apple cider
vinegar
Does not break
Does not break
Does not break
Breaks
Zero calorie
sodas
Does not break
Breaks
Does not break
Breaks
Soups and smoothies
Bone broth
Fat Loss
Insulin
Sensitivity and
Metabolic
Health
Longevity
Through
Autophagy
Improve
Digestive
Function and
Gut Rest
Breaks
Does not break
Breaks
Breaks
Veggie smoothie
(no fruit including
avocado - and
no sugar)
Breaks
Does not break
Does not break
Breaks
Veggie smoothie
with avocado (no
sugar)
Breaks
Does not break
Breaks
Breaks
Fats and creamers
Fat Loss
Insulin
Sensitivity and
Metabolic
Health
Longevity
Through
Autophagy
Improve
Digestive
Function and
Gut Rest
Coconut oil,
MCT oil
Breaks
Does not break
Breaks
Breaks
Ghee, butter
Breaks
Does not break
Does not break
Breaks
Coffee creamer
Breaks
Does not break
Beaks
Breaks
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(if in minimum
amount)
Sweeteners
Fat Loss
Insulin
Sensitivity and
Metabolic
Health
Longevity
Through
Autophagy
Improve
Digestive
Function and
Gut Rest
Sweeteners
Stevia and monk
fruit sweeteners
Does not break
Does not break
Does not break
Breaks
Zero calorie
artificial
sweeteners
Does not break
Breaks
Does not break
Breaks
Cinnamon
Does not break
Does not break
Does not break
Breaks
Sugar-free gum
Does not break
Does not break
Does not break
Breaks
Supplements
Fat Loss
Insulin
Sensitivity and
Metabolic
Health
Longevity
Through
Autophagy
Improve
Digestive
Function and
Gut Rest
Salt and minerals Does not break
Does not break
Does not break
Does not break
Protein powder,
BCAA, EAA
Breaks
Breaks
Breaks
Breaks
Pre-workouts
Breaks
Breaks
Breaks
Breaks
Collagen
Breaks
Does not break
Breaks
Breaks
Creatine
Does not break
Does not break
Does not break
Breaks
Multivitamins
without added
Does not break
Does not break
Does not break
Breaks
28
ingredients
Fish oil
Does not break
Does not break
Does not break
Breaks
Pre and
probiotics
(calorie-free)
Does not break
Does not break
Does not break
Breaks
Adding Salt to Your Water
Keep yourself hydrated during your fast by drinking water. It’s a good idea to add a pinch of a
mineral-rich salt, like pink Himalayan salt for example, to your water to help replenish the
electrolytes you tend to lose more during your fast.
The amount of salt added should be little, approximately ¼ of a teaspoon per liter of water.
Still, this is not hard science. Basically, you want to add just a bit of salt but not too much that it
changes the taste of the water.
If that happens, then that is too much salt and you can add a little less next time.
As for the types of salt, avoid refined table salt as it is poor in minerals and sea salt because it
could contain heavy metals and microplastics.
Instead, use a high-quality mineral-rich salt such as:
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Pink Himalayan salt
Celtic salt
Black lava salt
Kala namak
Red Hawaiian salt
Meet Your Coach Hairy Goal
This serves as the next bold milestone towards your Story Vision.
To clarify your Hairy Goal, follow the steps below.
Step 1: Consult your Coach Story Vision.
Read it carefully, visualize it, and think of the logical next steps from now towards this vision. You
can write a few of these steps down below.
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Step 2: Pick a milestone for the next month.
Choose one of the steps above as a bold milestone that you want to achieve in the next month.
Write it down below.
If you want ideas as inspiration, check the examples of goals right below this box.
Examples of goals for step 2
Lose weight
Getting up the stairs of the building
without getting tired
Improve my self-esteem
Eat better
Improve my flexibility
Feel more attractive
Drink more water
Increase muscle mass
Do a check-up
Keep a food diary
Defined abdomen
Develop a morning routine
Eat more vegetables
Practicing yoga
Develop an evening routine
Cut the sugar
Spend less time sitting
Stretch in the morning every day
Change my diet
Go to work by bike
Eliminate back pain
Eliminate the dessert
Practice martial arts
Repair my immune system
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Eat mindfully
Do HIIT training
Waking up without alarm clock
Cook my food
Learning to swim
Practice meditation
Improve my digestion
Get stronger
Prevent chronic diseases
Stop eating when I'm satisfied
Complete a 5Km, 10Km, or
half-marathon race
Quit alcohol or smoking
Eat intuitively
10,000 steps a day
Expand my life expectancy
Develop discipline around eating
Go to the gym 3 times a week
Get enough sleep
Feel lighter and free
Do some form of exercise every day
Increase my energy
Step 3: Make it a specific outcome.
Turn the goal from step 2 into a tangible, specific outcome.
For example, eating more vegetables is not an outcome but a process.
So why would you want that? Perhaps that’s because you want to lose weight in the next month?
Losing weight is an outcome and it could be a milestone for the next month. But it’s still not
specific.
What about losing 5lb or 2kg? Now, it is more specific. Write it down in the following box.
Step 4: Make it challenging.
Review your goal from step 3 and make sure it feels challenging to you. If you tweak it, write its
final version below.
Your Own Fasting Window Rules
What breaks your fast? Now that you have a clear goal, you can decide what breaks and what
doesn’t break your fast based on the goal that you are working towards.
Write down your clear rules for what breaks and what doesn’t break your own fast in the box
below. This will be your agreement with yourself during this Quest as long as this goal remains
true.
31
Your Fasting Rules:
Study Mentioned
This is the link to study mentioned in today’s video.
●
Effects of 8-hour time restricted feeding on body weight and metabolic disease risk
factors in obese adults: A pilot study
Today’s Tasks
❏ Clarify your Hairy Goal.
❏ Share it with the Tribe.
❏ Write down your rules for your fasting window.
❏ Fast for 14h between today and tomorrow.
32
Notes From Today’s Lesson
33
Day 4 - Outer and Inner Transformation
“If your goals reflect your innermost values, your transformation becomes
an inevitable expression of who you are.”
Summary Of Today's Video Lesson
1.
Extraordinary transformation comes from changing your sense of identity at the same time
you change your body.
2. Connect your Hairy Goal to your Reasons to Care to create inner and outer goal
alignment.
3. Today, fast for 15 hours between today and tomorrow, identify and share your Reasons to
Care, and verify your Hairy Goal.
Meet Your Coach Reasons to Care
This coach verifies and roots your Hairy Goal.
To identify your Reasons to Care, review your Story Vision and then follow the steps below.
Steps 1 to 4 use journaling and serve as a reflection, to give you space to think and uncover your
motives. The last step uses this reflection as the inspiration to write your Reasons to Care.
Step 1: Your genuine desire.
Why is your Story Vision personal to you? How does it reflect your truth? Reflect on this in the
space below.
34
Step 2: The root cause.
Ask yourself why this vision is important to you and then why this reason behind is important to
you. Ask why 3 to 5 times to keep going deeper in this reflection until you feel you found
something strong and meaningful to you.
You can brainstorm several reasons or just go deep into one. Anything that feels true to you is
what works here.
Why is this vision important to you?
Why does this matter to you?
Why does this matter to you?
Why does this matter to you?
Why does this matter to you?
35
Step 3: What’s at stake.
What happens if you don't achieve your vision? Try free-journaling about it in the space below.
Step 4: The dark side of the force.
Our motivation can come from inspiration or desperation. Oftentimes, we try to hide the
desperation part. But what if we could acknowledge, own, and honor it? Wouldn’t it be more
genuine and aligned with your own truth?
Think about whether there is any fraction of your motivation that comes from a place of avoiding
a certain reality, or moving away from something, and allow yourself to write about it below.
36
Step 5: Write 5 Reasons to Care.
Based on what’s fresh on your mind from the reflection you just did, what do you feel are the top
5 reasons why you care so much about your vision?
Write them down below.
I truly care about achieving my Story Vision because…
37
Hairy Goal Checkpoint
Sometimes, you may notice that your Hairy Goal seemed solid when you first thought about it.
But it then felt a little off after you went deep to identify your Reasons to Care.
Check your Hairy Goal at this moment. If it still holds true, write it down below.
If it needs to be changed or tweaked, then go through the process of identifying it again and
write your new Hairy Goal below.
38
🤔 Some Things You May Be Wondering
At this point, your feeding window is getting shorter and people usually ask:
Will intermittent fasting slow down my metabolism?
Maybe you have heard that having 6 small meals spaced throughout the day helps you burn
fast because the frequent digestion speeds up your metabolism. Or that you should eat first
thing in the morning to kickstart your metabolism.
There are several studies that prove that these are old myths a lot of us still believe in.
>> This study measured the effects of meal frequency on fat burning as well as hunger and
one’s desire to eat.
They found that eating 3 meals a day versus 6 meals produced no difference (given that total
daily calorie intake was the same) when it came to fat burning.
However, those in the study who ate 6 meals daily were more likely to feel hungry after their
meals. And they reported a stronger desire to eat.
>> This study is called "Higher Eating Frequency Does Not Decrease Appetite in Healthy
Adults." and looked into the effect of meal frequency on appetite.
For 3 weeks they gave 3 meals a day to a group of participants and 8 meals a day (same
amount of total daily calories) to another. Appetite was even slightly higher in the group that
had more meals but no big difference was found.
>> This is another study that compared 3 vs 6 daily meals for 5 weeks and found no difference
in appetite between groups.
>> This is an analysis of 15 studies that looked into meal frequency and body composition. Out
of 15 studies analyzed, 14 did not support the hypothesis that eating more frequently leads
to better body composition.
This is because small, frequent meals increase your metabolism multiple times a day but only
by a small amount. Whereas large and infrequent meals increase your metabolism fewer times
a day but by a large amount.
It’s all proportional to the amount of food consumed by the end of the day regardless of how
it’s split in meals.
How many meals should I have in my feeding window?
This is totally up to your preferences. During your feeding window you don’t want to feel
hungry or stuffed. Try different possibilities until you find a number of meals and possibly
snacks that work best for you.
39
Some of the common situations are:
●
●
●
3 meals: this works well for a lot of people. During an 8-hour feeding window, most
people notice that their 3 meals need to reduce a bit in size so they don’t feel too full. If
that’s your case, that’s totally fine.
2 meals + 1 snack: having two large meals and a small snack in between, something
like a piece of fruit, a smoothie, or a cup of yogurt, is another option.
2 meals: other people notice that having 2 large, nutritious meals keeps them satiated
and satisfied. If that’s the case for you, there’s no problem with having 2 meals only
whatsoever.
Bear in mind that, the fewer meals you have, the more you want to prioritize protein,
vegetables, and fruit because these foods deliver most of what your body needs to stay well
nurtured.
You’re going to learn how to choose foods for your meals in more detail in Week 3, but as of
now try paying attention to the cues your body offers you of whether you’re full, hungry, or
even a bit too full during your feeding window, and regulate your meals so that you’re feeling
well at all times.
Today’s Tasks
❏ Write down 5 Reasons to Care.
❏ Share them with your Tribe.
❏ Verify your Hairy Goal.
❏ Fast for 15h between today and tomorrow.
40
Notes From Today’s Lesson
41
Day 5 - Extra Lives
“Forget about perfection. Results will come from transforming fasting into a
lifestyle.”
Summary Of Today's Video Lesson
1.
Some common mistakes while fasting are being too ‘tight’, too ‘loose’, ‘compensation’ and
‘restriction’.
2. Stop assigning your future self to perfection. Play the long-term game. Give yourself an
extra-life and permission to make mistakes.
3. Choose your challenge level each week. Your level helps you identify your own rules and
expectations.
4. Today, fast for 16h, choose and share your challenge level. Pay attention to what's
challenging for you in this practice.
Challenge Levels
Choose your challenge level for this week.
Testing the Waters
Chill
Like a Boss
Master
Fasting Window 12 to 16h
14 to 16h
16h
16h
Frequency
Everyday
Everyday
Everyday
Everyday
Schedule
May vary
May vary
May vary
1h flexibility
Extra Lives
3
2
1
1
This week’s challenge level:
What Is Challenging You?
Start paying attention to the situations that you need to use an extra life for, or that almost get you
to that point. You can take notes about them below. They will be useful for the technique you are
going to learn tomorrow.
42
Today’s Tasks
❏ Choose your challenge level for until the end of week 2.
❏ Share your choice with your Tribe.
❏ Pay attention to what challenges you.
❏ Fast for 16h between today and tomorrow.
43
Notes From Today’s Lesson
44
Day 6 - 5X the Results
“The best way to deal with adversity is to expect it and prepare a plan in
advance for when it shows up.”
Summary Of Today's Video Lesson
1.
Mental Contrasting with Implementation Intentions (MCII) has been shown to improve
weight loss results by 5 times in 6 months and 10 times in 1 year.
2. To apply MCII, first turn your Reasons to Care into Epic Stories. Then, capture critical
challenging moments that made you use an Extra Life before.
3. Use today's meditation track to practice the visualization of all these elements in order.
4. Today, fast according to your chosen level, do the written form MCII and the meditation,
and journal about your wins and lessons learned from this week.
Meet Your Coach Epic Stories
Epic Stories are your Reasons to Care turned into short stories.
To write your Epic Stories, first review your Reasons to Care. Visualize a moment that represents
each of them as if you had already achieved your Story Vision.
Then, describe this short story in the space below.
Story 1
45
Story 2
Story 3
Story 4
46
Story 5
Mental Contrasting With Implementation Intentions (MCII)
With this technique, you can tackle challenges that are in your way towards your Hairy Goal and
program new behaviors from the level of your subconscious mind.
To apply MCII you’ll need the following:
Step 1: Write down at least one Epic Story.
Step 2: Pick a challenge.
Choose a specific challenge that is slowing you down or holding you back from progressing
towards your goal.
Any challenge that requires effort for you to keep your fasting practice will work here. The
situations in which you needed to use an extra life, or that almost got you to this point, are great
examples.
When choosing a challenge, describe clearly what the problem is and what triggered it for you
last time you faced it.
Pick one challenge and write it down below.
Step 3: Decide a solution.
47
What behavior or strategy could you implement the next time that you are faced with this
challenge. What could prevent or solve the problem that you want to solve?
Think of a solution that depends solely on you and describe it below.
Step 4: Visualize steps 1 to 3 in order.
Use today’s meditation track to guide you through this process.
Weekly Reflection
This is a moment to consolidate what you have learned and experienced this week on Beyond
Fasting.
You may have learned some hard knowledge that perhaps stuck with you. This would be
anything you learned related to the content of the Quest: fasting, physiology, psychology, or any
piece of knowledge that you absorbed.
And you may have learned some things about yourself.
That’s when this Quest facilitates inner exploration too. Maybe you found out that fasting was
easier than you expected? Or that your goals up until this moment were not reflecting who you
want to be? Any insight is valid here.
Take this time to journal on these two questions:
1) What have you learned from the Beyond Fasting Quest this week?
2) What have you learned from yourself by doing this Quest this week?
48
49
Study Mentioned
This is the link to study mentioned in today’s video.
●
Functional imagery training versus motivational interviewing for weight loss: a randomised
controlled trial of brief individual interventions for overweight and obesity
Today’s Tasks
❏ Write down your Epic Stories.
❏ Do the MCII exercise on your fasting journal.
❏ Practice with the MCII meditation every day.
❏ Journal about your learning points this week.
❏ Keep fasting according to your level.
50
Notes From Today’s Lesson
51
CONGRATULATIONS ON
COMPLETING WEEK 1!
YOU ARE ON THE BEST PATHWAY TO MASTER FASTING AND DEVELOP
THE BEST AND HEALTHIEST VERSION OF YOUR BODY!
52
Week 2 Overview
Welcome to Week 2 of Beyond Fasting.
What is hunger? What happens in our body and minds when we experience it? There’s a
psychological and a physiological aspect to hunger and this week, you are going to learn how to
dominate and eliminate it from both sides.
This will happen by transforming how you eat and changing why you eat.
●
Learn mindful eating practices to eliminate cravings and impulsive eating.
●
Get safe and prepared to ride the hunger wave.
●
Learn the Eating Domains to change why you eat according to your goals.
●
Eliminate the top physiological causes of hunger.
Week 2: Master the Impulse to Eat
Day 8
Monday
Day 9
Tuesday
Day 10
Wednesday
Day 11
Thursday
Day 12
Friday
Day 13
Saturday
Day 14
Sunday
Eat Like a Monk
Ride the Wave
Eating Domains
Fasting and
Blood Sugar
Promote
Electrolyte
Balance
Success in Your
Own Terms
Implementation
Day
53
Day 8 - Eat Like a Monk
“When you eat how food is supposed to be eaten it feels less like a
meal and more like meditation.”
Summary Of Today's Video Lesson
1.
Changing HOW you eat brings your fasting practice to a deeper level and helps you
address other eating habits.
2. Remember Bill and Ted - certain eating patterns can still lead to overeating and an
unhealthy relationship with food, even if you're fasting.
3. Today, keep fasting according to your level and start eating mindfully and undistracted.
Challenge Level
It’s a new week. If you haven’t yet, take a moment to choose your challenge level for this week.
Testing the Waters
Chill
Like a Boss
Master
Fasting Window 12 to 16h
14 to 16h
16h
16h
Frequency
Everyday
Everyday
Everyday
Everyday
Schedule
May vary
May vary
May vary
1h flexibility
Extra Lives
3
2
1
1
This week’s challenge level:
Goodbye, Bill and Ted
Transform how you eat starting from today.
1.
Eat only at a table, while seated.
2. On plates, not plastic containers or packaging.
3. With undivided attention or while connecting with other people. Not on the go, while
driving, watching TV, or listening to a book or podcast.
54
Tips and Tricks
1.
Help yourself before you sit down to eat, if the food is on the table.
2. Give priority to taking the time to eat. Schedule your priorities instead of prioritizing your
schedule.
3. If you have a short time to eat, then slowly eat what you can in the time you have. You’ll
feel more satiated and satisfied than quickly swallowing a lot of food in those 10 minutes.
4. Keep your hands busy if you have the habit of munching on food while watching TV.
5. If the kids can’t eat without the TV, then delay turning it on for a few minutes after the
meal has started.
Studies Mentioned
These are the links to studies mentioned in today’s video.
●
Extending the Boundaries of Sensory Marketing and Examining the Sixth Sensory System:
Effects of Vestibular Sensations for Sitting versus Standing Postures on Food Taste
Perception
●
Meal schemas during a preload decrease subsequent eating
Today’s Tasks
❏ Keep fasting according to your level.
❏ Eat undistracted, or with people.
❏ Eat slowly, while seated at a table, on a proper plate.
55
Notes From Today’s Lesson
56
Day 9 - Ride the Wave
“Instead of getting distracted, train yourself to experience hunger with
your full attention.”
Summary Of Today's Video Lesson
1.
Instead of distracting yourself from the sensation of hunger, ride the wave a few times to
learn from the experience.
2. Use the 4-step process in today's guided meditation track to guide you.
3. The wildest hunger waves come from stress and sleep deprivation. Stick to a sleep
schedule and use the 4-7-8 Breathing Technique to help you tame sleep and stress
hunger waves.
4. Today, fast according to your level, and ride the wave at least once.
Riding the Wave
When hunger comes, take time to pay attention to:
●
●
●
●
What is triggering it?
What does it feel like in your body?
What is your mind saying?
What is the worst that can happen if you don’t eat now?
You can use today’s meditation track to guide you through this process.
The 4-7-8 Breathing Technique
Remaining in the parasympathetic state (rest and digest) will severely decrease the sensation of
hunger and cravings overall.
You can use this to shift your state to parasympathetic when you are experiencing stress.
●
●
●
●
Inhale for the count of 4.
Hold for the count of 7.
Exhale for the count of 8.
Do this for a total of 4 cycles.
57
Taking Care of Sleep
As poor and/or lack of sleep is one of the key drivers to the wild hunger waves, you can eliminate
a great deal of hunger by:
●
●
Waking up without an alarm clock.
Having a regular sleep schedule.
Studies Mentioned
These are the links to studies mentioned in today’s video.
●
Time-restricted feeding study shows promise in helping people shed body fat
●
Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol
and eating behavior
●
Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain
Today’s Tasks
❏ Fast according to your level.
❏ Ride the wave at least once.
58
Notes From Today’s Lesson
59
Day 10 - Eating Domains
“What part of yourself are you providing energy to?”
Summary Of Today's Video Lesson
1.
The drive to eat is what happens within your feeding window. It can come from a physical,
mental, emotional, or connection domain.
2. Check-in with yourself three times the next time you respond to a drive to eat: before you
start eating, halfway, and right after finishing.
3. In the first two check-ins, notice the intensity of the drive and the domain it is coming
from. After eating, check for the intensity and notice the conversation in your mind.
4. Today, fast according to your level and apply the three check-ins at least once.
Eating Domains
This is a quick recap of each eating domain.
Physical Domain:
●
●
Empty stomach
Nutritional needs
Mental Domain:
●
●
●
Habits
Performance
Fulfill a desire
Emotional Domain:
●
●
Low emotions
High emotions
Collective Domain:
●
●
Food availability
Social occasions
60
The Three Check Ins
Next time that you have a drive to eat, check in with yourself:
Before
●
●
From 1 to 10, how hard is it?
What domain is it coming from?
Halfway
●
●
What's the intensity?
What's the domain now?
Right after
●
●
What's the intensity?
What's the mind conversation?
61
Today’s Tasks
❏ Fast according to your level.
❏ Apply the three check-ins at least once per day.
Notes From Today’s Lesson
62
Day 11 - Fasting and Blood Sugar
“A healthy body has several mechanisms to ensure blood sugar stability.”
Summary Of Today's Video Lesson
1.
Low blood sugar is a common issue after high carbohydrate meals and could be a
particular concern for people with metabolic diseases.
2. A healthy body has several mechanisms to ensure blood sugar stability while fasting.
Adrenaline and glucagon are the hormones associated with this process.
3. Usually, the eventual feeling of weakness during fasting is due to electrolyte imbalances,
not poor blood sugar control.
4. Today, fast according to your level, apply the 3 check-ins process, do the riding the wave
meditation, and practice mindful eating.
Adding Salt to Your Water
Keep yourself hydrated during your fast by drinking water.
It’s a good idea to add a pinch of a mineral-rich salt, like pink Himalayan salt for example, to your
water to help replenish the electrolytes you tend to lose more during your fast.
The amount of salt added should be little, approximately ¼ of a teaspoon per liter of water. Still,
this is not hard science. Basically, you want to add just a bit of salt but not too much that it would
change the taste of the water. If that happens, then that is too much salt and you can add a little
less next time.
As for the types of salt, avoid refined table salt as it is poor in minerals and sea salt because it
could contain heavy metals and microplastics. Instead, use a high-quality mineral-rich salt such
as:
●
●
●
●
●
Pink Himalayan salt
Celtic salt
Black lava salt
Kala namak
Red Hawaiian salt
63
Study Mentioned
This is the link to the study mentioned in today’s video.
●
Fasting induces a form of autonomic synaptic plasticity that prevents hypoglycemia
Today’s Tasks
❏ Fast according to your level.
❏ Apply the three check-ins to eating domains.
❏ Ride the wave meditation while fasting.
❏ Keep eating mindfully.
Notes From Today’s Lesson
64
Day 12 - Promote Electrolyte Balance
“It’s thanks to a tiny amount of minerals that your body is able to sustain life.”
Summary Of Today's Video Lesson
1.
Electrolytes are a subset of the minerals your body uses to keep vital functions to sustain
life. The main electrolytes that can improve your fasting practice are sodium, potassium,
and magnesium.
2. To support your mineral balance, add an intake of sodium if you're losing too much fluid
while fasting and remove the excessive intake during your feeding window. Potassium is
balanced through food but only when sodium levels are adequate.
3. Foods that are rich in magnesium can be partially depleted of this mineral because of
modern agricultural practices. It's a good idea to consider supplementing with magnesium
glycinate, citrate, and/or L-threonate.
4. Today, fast according to your level, add a pinch of mineral-rich salt to your water, add
potassium and magnesium-rich foods to your diet, consider supplementing with
magnesium, and apply the 3 check-ins when there's a drive to eat.
Sodium Summary
In order to support your body to keep optimum electrolyte balance, remove the excess
consumption of sodium during your feeding window and add some sodium intake during your
fasting window, especially if you’re losing fluid during this time.
The recommended daily intake of sodium is 1,200 to 2,400mg.
High-Sodium Foods to Avoid
Item
Approx. sodium
per serving (mg)
Low-sodium alternatives
Cured canned meats
750-1400
Fresh meat
Instant noodles
1000-1500
Fresh pasta
Frozen meals
600-1000
Fresh meals or reduced-sodium
versions
Smoked or cold cuts and salami
500-1200
Sliced roast beef or turkey
Hot dogs
500-1000
Eat it occasionally and in small amount
65
Sandwiches
1100
Use unprocessed toppings like grilled
chicken and avocado
Soy sauce
1000
Coconut aminos
Pizza
900
Consume a single slice
Frozen seafood
800
Fresh caught seafood
Broths and stocks
780
Reduced-sodium versions
Canned soup
700
Home-made soup
Biscuits
500-800
Keep portions small
Jerky and dried meats
620
Reduced-sodium versions
Breakfast cereals
500
Steel-cut oats
Macaroni and cheese
480
Buy whole grain and eat in small amount
Canned vegetable juice
400
Home-made smoothie
Processed cheese
400
Natural cheeses like mozzarella or Swiss
Bagels and breads
400
Buy whole grain and eat in small amount
Canned poultry and seafood
250-450
Fresh poultry and seafood
Sausages and bacon
200-400
Keep portions small
Chips, pretzels, and salty snacks
200-400
Unsalted nuts
Tortillas
390
Buy whole grain and eat in small amount
Instant pudding
350
Regular, not "instant" pudding
Cottage cheese
350
Rinse it in running water for 3 minutes to
decrease 60% of sodium, or replace
with Greek yogurt
Canned vegetables
320
Drain and rinse for a few minutes or
choose raw or frozen vegetables
Tomato sauce
320
Without added salt versions
Salad dressing
300
Olive oil and vinegar
Pickles
240
Keep portions small
Potassium Summary
Potassium balance can only be maintained if your sodium level is adequate. To support your body
to maintain this electrolyte balance, increase the consumption of potassium-rich foods during
your feeding window.
If potassium is coming only from natural sources (ie., foods and not supplements) then there are
no concerns about having too much of it.
66
There’s no current standard for a recommended daily intake of potassium. However, it is thought
that 1600 to 3500 mg per day for adults is adequate.
High-Potassium Foods to Eat More
Food item
Serving size
Potassium content in mg
Swiss chard
1 cup (180g)
960
White beans
1 cup, cooked
830
Salmon
1/2 fillet (180g)
690
Edamame
1 cup
680
Pomegranate
1
670
Watermelon
2 wedges
640
Coconut water
1 cup
600
Black beans
1 cup, cooked
600
Butternut squash
1 cup (200g)
590
Clams, canned
3 oz
540
Sweet potato
1 medium-sized
540
Spinach
1 cup
540
Potatoes
1 medium-sized (140g)
520
Beetroot
1 cup (170g)
520
Avocado
100g
490
Tomato paste
3 tablespoons
490
Dried apricots
6
490
Banana
1
450
Lentils
½ cup
365
Milk (fat-free, low-fat, whole, buttermilk) 1 cup
350
Artichoke
1 medium
345
Beef, ground
3 oz
270
Magnesium Summary
Even though you are unlikely to lose magnesium during the fasting process, this is the number
one mineral deficiency in the world. About 85% of Americans, for instance, are deficient in
magnesium.
67
You can get magnesium from food, although due to modern agricultural practices these foods
tend to be partially depleted of magnesium. Because of that, it may be a good idea to consider
supplementing with some forms of magnesium.
The recommended daily intake of magnesium is 420mg.
Magnesium-Rich Foods to Eat More
This is a list of foods that are rich in magnesium in order from most to least abundant per serving.
The specific amount of magnesium can vary substantially depending on the soil where those
foods are grown, so it’s not going to be specified.
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
●
Pumpkin seed
Leafy greens
Almonds
Spinach
Cashews
Peanuts
Cereal, shredded wheat
Soymilk
Black beans
Edamame
Dark chocolate, 70% and above
Peanut butter
Bread, whole wheat
Avocado
Potato with skin
Brown rice
Yogurt, plain
Oatmeal
Kidney beans
Banana
Cocoa powder
Salmon
Magnesium Supplements
Check with your doctor in case you are planning to supplement with magnesium.
If you do so, avoid forms of magnesium like magnesium oxide and sulfate for their low
absorption rate. Rather, consider some of the best forms of magnesium below:
Magnesium citrate: one of the most bioavailable forms of magnesium. It also drives water to the
bowels and is commonly used in larger doses as a laxative.
68
Magnesium glycinate or bisglycinate: another high-absorption form of magnesium, perhaps not
as much as citrate but with less of a laxative effect because it’s absorbed in several locations in
the intestine. Because of glycine that also has been shown to improve sleep, this form of
magnesium is often used for its calming effects to treat anxiety, depression, and insomnia.
Magnesium L-threonate: special form that crosses the blood-brain barrier and has unique
brain-based benefits. Animal research suggests that this is most effective type of magnesium for
increasing magnesium concentrations in brain cells, and it may help manage certain brain
disorders, such as depression and age-related memory loss.
Magnesium Chloride: used as an oil and applied on the skin instead of taken orally.
Today’s Tasks
❏ Fast according to your level.
❏ Add mineral-rich salt to your water.
❏ Add rich potassium and magnesium foods to your meals.
❏ Consider supplementing with magnesium.
❏ Do the three check-ins process.
69
Notes From Today’s Lesson
70
Day 13 - Success On Your Own Terms
“There's no right or wrong.
There's what makes sense to your goals and what doesn't.”
Summary Of Today's Video Lesson
1.
Your rules in this Quest should not be the same as everyone else's. Instead, they should
be compatible with what your own coaches say.
2. Consult your coaches and determine the domains of eating you will respond to and the
ones you're choosing not to. Then, program your behavior with the MCII meditation.
3. Today, fast according to your level, choose a challenge level for next week, define your
rules and apply MCII, do your weekly journaling reflection, and cook something this
weekend.
Crossing the Line
Consult your coaches about your domains of eating. Then, use the space below to clarify your
own rules.
What domains of eating you choose to
respond to?
In which situations are you crossing the line?
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Weekly Reflection
This is a moment to consolidate what you have learned and experienced this week on Beyond
Fasting.
Just like last week, take this time to journal on these two questions:
1) What have you learned from the Beyond Fasting Quest this week?
2) What have you learned from yourself by doing this Quest this week?
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Today’s Tasks
❏ Fast according to your level and choose your challenge level for next week.
❏ Define your rules for domains of eating.
❏ Apply the MCII meditation to 1 situation.
❏ Journal about wins and lessons learned.
❏ Cook something this weekend.
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Notes From Today’s Lesson
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CONGRATULATIONS ON
COMPLETING WEEK 2!
YOU ARE ON THE BEST PATHWAY TO MASTER FASTING AND DEVELOP
THE BEST AND HEALTHIEST VERSION OF YOUR BODY!
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Week 3 Overview
Welcome to Week 3 of Beyond Fasting.
This week we’re going to be intentional with what we eat. To master the principles of this
process, we need to start by taking full control of the food we give ourselves. In other words, it’s
about time to get into the kitchen.
But this is going to be very different from you receiving a set meal plan and blindly following
instructions. Rather, we’re going to work with frameworks that will help you cater your food
choices to your own individual goals.
By the end of the week you’re going to have learned tools and will be well on your way to
develop the habits that will put the eating choices that drive you where you want to go on
autopilot.
This week you will:
●
Learn the Food Framework and the foundation of any nutritious meals.
●
Develop and refine ‘Master Meals’ that will provide you with that golden balance between
nourishment, enjoyment, and convenience.
●
Develop a technique to engage your higher brain to help you make food choices.
●
Shape your environment to make your choices even more convenient for you.
Week 3: Balance Nutrients According to Your Goals
Day 15
Monday
Day 16
Tuesday
Day 17
Wednesday
Day 18
Thursday
The Foundation
Of a Nutritious
Meal
Yin and Yang
Nutrient Density
Remove Red
Lights
Day 19
Friday
Day 20
Saturday
Higher vs Lower
Brain Food
Adjust and Adios
Choices
Day 21
Sunday
Implementation
Day
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Day 15 - The Foundation of a Nutritious Meal
“The difference that makes a meal nurturing and satiating from one
that ends up increasing your cravings is a strong foundation.”
Summary Of Today's Video Lesson
1.
The Food Framework helps you make food choices based on your goals. Some foods are
dominant in one macronutrient (protein, carbohydrates, or fats), while others are an
intersection between two of them.
2. Use the Food Framework to ensure your meals have a strong foundation and contain at
least one source of lean protein and two or three types of non-starchy vegetables.
3. Meals with strong foundations keep you satiated for longer and provide your body with
the basic macro and micronutrients it needs.
4. Today, fast according to your level, prepare one meal with a strong foundation, eat it with
reverence, and evaluate your meal on enjoyment and convenience.
Challenge Level
It’s a new week. If you haven’t yet, take a moment to choose your challenge level for this week.
Testing the Waters
Chill
Like a Boss
Master
Fasting Window 12 to 16h
14 to 16h
16h
16h
Frequency
Everyday
Everyday
Everyday
Everyday
Schedule
May vary
May vary
May vary
1h flexibility
Extra Lives
3
2
1
1
This week’s challenge level:
The Strong Foundation In a Nutshell
This is the first layer of your Master Meal. To have a strong foundation, include:
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●
1 source of lean protein.
●
2-3 types of non-starchy vegetables.
Most Common Protein Sources
Whether or not you eat animal protein, this list will help you identify options for your Master Meal.
To build a strong foundation, choose foods from the lean protein, plant-based protein, or
supplements columns.
Lean animal-based
Fatty animal-based
seafood
Plant-based
Supplements
beans, peas and lentils animal based
basa
herring
black beans
casein
cod
mackerel
chickpeas
whey protein powder
crab
salmon
edamame
plant based
sardines
edamame, tofu,
tempeh
chia seeds
halibut
green peas
hemp
red snapper
lentils
plant-based protein
powder
shrimp
lite tofu
spirulina
tilapia
pea
white-fleshed fish
peanuts
haddock
poultry
seitan
chicken/turkey thighs
skinless chicken breast and drumsticks
soy
skinless turkey breast
tofu
chicken wings
duck meat, including
breast
meat
bison
flap steak
lamb (certain cuts)
filet mignon
lean beef (sirloin,
tenderloin, eye round,
round steak)
porterhouse steak
liver
skirt steak
pork loin
new york strip steak
venison
t-bone steak
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rib-eye steak
eggs
egg whites
whole eggs
Starchy and Non-Starchy Vegetables
This is a list for your reference. It’s enough to get you started choosing different non-starchy
vegetables to make your own Master Meals.
Non-Starchy
Starchy
amaranth or chinese spinach
beans
artichoke
butternut squash
artichoke hearts
chickpeas
asparagus
corn
baby corn
legumes
bamboo shoots
lentils
bean sprouts
parsnips
beans (green, wax, italian)
peas
beets
potatoes
broccoli
pumpkin
brussels sprouts
squash
cabbage (green, bok choy, chinese)
sweet potatoes
carrots
taro
cauliflower
wheat
celery
whole grains
chayote
yams
cucumber
daikon
eggplant
greens (collard, kale, mustard, turnip)
hearts of palm
jicama
kohlrabi
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leeks
mushrooms
okra
onions
pea pods
peppers
radishes
rutabaga
salad greens (chicory, endive, escarole, lettuce,
romaine, spinach, arugula, radicchio,
watercress)
sprouts
squash (cushaw, summer, crookneck, spaghetti,
zucchini)
sugar snap peas
swiss chard
tomato
turnips
water chestnuts
yard-long beans
zucchini
Evaluate Today’s Master Meal
Today, you’re applying the first layer of a Master Meal: the Strong Foundation. After you’ve
prepared, served, and enjoyed it with reverence, it’s time to evaluate your experience.
What was your Master Meal today?
Briefly describe the ingredients and any other detail you may find relevant to document.
It’s also nice to take a picture of it and store it so you can see how your Master Meal evolves as
you practice the principles you’re going to learn this week.
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How much do you love it?
From 1 to 10, (with 10 being master-chef-mindblowing level.)
How convenient was it?
From super easy and quick to prepare to a lengthy and complex process that would be hard to
do on a daily basis.
Today’s Tasks
❏ Fasting according to your level.
❏ Choose the meal you're going to prepare.
❏ Include 1 source of lean protein and 2-3 types of non-starchy vegetables.
❏ Share the meal with your Tribe.
❏ Eat it with reverence.
❏ Evaluate enjoyment and convenience.
❏ Share ideas or challenges with your Tribe.
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The Food Framework
This is Ronan’s hand drawn and notes of the Food Framework:
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Notes From Today’s Lesson
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Day 16 - Yin and Yang
“There’s a dynamic balance that makes meals steer your body
towards your goals.”
Summary Of Today's Video Lesson
1.
The Yin and Yang principle helps you make food choices whether you want to increase,
maintain, or decrease body weight.
2. To increase body weight, add foods from the carbohydrate domain to your strong
foundation and balance with a small amount of fat.
3. To decrease body weight, add foods from the fat domain to your strong foundation and
balance with a small amount of carbohydrates.
4. This is not the only way to increase or decrease body weight. Rather, it's a way to
structure your Master Meals to help you achieve your goals.
5. Today, fast according to your level, apply Yin and Yang to your Master Meal, evaluate it,
and share your insights with your Tribe.
Evaluate Today’s Master Meal
Today, you’re applying the second layer of a Master Meal: the Yin Yang principle. After you
prepared, served, and enjoyed it with reverence, it’s time to evaluate your experience.
What was your Master Meal today?
Briefly describe the ingredients and any other detail you may find relevant to document.
It’s also nice to take a picture of it and store it so you can see how your Master Meal evolves as
you practice the principles you’re going to learn this week.
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How much do you love it?
From 1 to 10, with 10 being master-chef-mindblowing level.
How convenient was it?
From super easy and quick to prepare to a lengthy and complex process that would be hard to
do on a daily basis.
Today’s Tasks
❏ Fast according to your level.
❏ Apply Yin and Yang to your Master Meal.
❏ Prepare and serve it to yourself with reverence.
❏ Evaluate your meal for enjoyment and convenience.
❏ Share ideas and/or challenges with your Tribe.
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Notes From Today’s Lesson
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Day 17 - Nutrient Density
“The same way that a car without adequate engine oil breaks apart after
some time, your body will also lose its functions with a sustained deficiency
of vitamins and minerals.”
Summary Of Today's Video Lesson
1.
If Yin and Yang don't match your preferred type of diet, you can achieve your results with
the opposite pattern if you apply the concept of caloric density to your meals.
2. Micronutrients are the combination of vitamins and minerals. They ensure the functioning
of all the thousands of small processes your body needs to run to live long and operate
well.
3. To increase the nutrient density of your meals, rotate your non-starchy vegetables, and
consume fatty fish and organ meats every 3rd day.
4. Today, fast according to your level, combine different non-starchy vegetables and add
fatty fish or organ meats to your Master Meal, and serve it with reverence.
The Most Nutrient-Dense Foods
This is a list that you can pick and choose from to increase your nutrient density.
Achieving high nutrient density is all about rotating these food items, so come back to this table
often if you need ideas of different foods to try.
Plant Foods
Animal Foods
almonds
abalone
artichokes
clams
asparagus
crab
avocado
grass-fed beef
beets
herring
berries (blueberries, raspberries, blackberries)
liver (beef and chicken)
black beans
lobster
bone broth
mackerel
brazil nuts
mussels
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broccoli rabe, broccoli, cauliflower and other
cruciferous veggies like cabbage or brussels
sprouts
oysters
cacao
salmon
carrots and parsnips
sardines
egg yolks
shrimp
exotic berries like acai, goji and camu camu
yogurt
garlic
green beans
hemp seeds
leafy greens, like kale, collards, spinach,
watercress, dandelion greens and arugula
lentils
parsley, cilantro, basil and other herbs
potatoes
pumpkin
raw cheese and kefir
red, yellow, green and orange bell peppers
seaweed
seeds: pumpkin, sunflower, chia and flax
shiitake mushrooms
sweet potatoes
tomatoes
wheat germ
wild mushrooms
wild rice
Evaluate Today’s Master Meal
Today, you’re applying the third layer of a Master Meal: nutrient density. After you prepared,
served, and enjoyed it with reverence, it’s time to evaluate your experience.
What was your Master Meal today?
Briefly describe the ingredients and any other detail you may find relevant to document.
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It’s also nice to take a picture of it and store it so you can see how your Master Meal evolves as
you practice the principles you’re going to learn this week.
How much do you love it?
From 1 to 10, with 10 being master-chef-mindblowing level.
How convenient was it?
From super easy and quick to prepare to a lengthy and complex process that would be hard to
do on a daily basis.
Ronan’s Notes
These are the notes from Ronan that you could see on today’s video.
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90
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Today’s Tasks
❏ Fast according to your level.
❏ Combine different non-starchy vegetables to your Master Meal.
❏ Add some organ meat or fatty fish if you consume animal products.
❏ Prepare and serve it with reverence.
❏ Evaluate convenience and enjoyment.
❏ Share insights and challenges with your Tribe.
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Notes From Today’s Lesson
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Day 18 - Remove Red Lights
“It’s not about a food being either good or bad. It’s about being compatible
with what makes sense to you or not.”
Summary Of Today's Video Lesson
1.
Red light foods are dense in calories, empty in nutrients, and usually cause inflammation
in your body. Even though you can consume them if your coaches agree with it, they don't
belong in Master Meals.
2. Most of the highly-processed foods fall under the Red Light category. You can also spot
them by checking whether they contain any variation of sugar in the first few ingredients
in the label, hydrogenated oil or any processed vegetable oil, and/or more than 400mg of
sodium per serving.
3. Once you develop a Master Meal that has all the four layers you learned this week, you
can start creating variations of that until you find several options that nurture your body
and goals, and are also highly enjoyable and convenient to prepare.
4. Today, fast according to your level, remove red lights from your Master Meal, prepare and
eat it with reverence, and start creating other Master Meals.
Red Light Foods
In general, you can identify red light foods if they contain any of these things in their labels:
●
●
●
●
Sugar, maltodextrin, dextrose, and other forms of sugar in the first 3 ingredients.
Trans fat or hydrogenated oil.
Canola, rapeseed, sunflower, soybean, and other processed oils.
More than 400mg of sodium per serving.
You can also choose to temporarily add other foods to the red light category because of any
particular reasons. Whether you have an allergic reaction or sensitivity to it, because you tend to
overeat a particular food, or for any moral or religious reasons.
Use the space below to write down other foods you choose not to have in your Master Meals, if
any.
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Today’s Tasks
❏ Fast according to your level.
❏ Remove red lights from your Master Meal.
❏ Prepare and serve it with reverence. Then evaluate enjoyment and convenience.
❏ Start trying variations of your Master Meal until enjoyment and convenience are perfect
for you.
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Notes From Today’s Lesson
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Day 19 - Higher vs Lower Brain Food
Choices
“You can only be wise with your eating habits if you make food choices with
the part of the brain that processes wisdom.”
Summary Of Today's Video Lesson
1.
Your "lower" brain makes food choices based on survival and emotions. It kicks in when
you're choosing what to eat while you look at different options.
2. Your "higher" brain chooses based on knowledge and wisdom. You activate it when you
make food choices in advance.
3. There are three levels to activate your higher brain: right before you look at food options,
planning a day before, or planning a whole week in advance.
4. Today, fast according to your level, have one Master Meal, and choose your planning level
for the remaining ones.
The Three Levels of Planning
To be intentional about your food choices outside Master Meals, you can use any of these 3
levels of planning:
Level 1: Right before eating
Before you open the fridge or pantry to look for what to eat, take a moment to write down the
answer to the question “what’s something healthy I can offer my body right now?”.
Level 2: A day in advance
Before busy days, when you know you’ll need to order food and be in a rush, choose a meal in
advance based on where you’re going to be. Make a quick plan that covers where you will be,
where you can get your meals from, and what meals you want to order.
Preparing food to take with you in advance is also a great option if you want to give it a try,
Level 3: A week in advance
You can leave some vegetables chopped, cook your protein in a large batch, or even prepare
and freeze entire meals if that’s something you want to do.
For tomorrow and the remaining days of the current week, choose the level of planning you want
to apply. You can write it down below to have it clear for yourself.
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Today’s Tasks
❏ Fast according to your level.
❏ Have at least 1 Master Meal.
❏ Choose the level of planning for the remaining meals.
❏ Share your chosen level with your Tribe.
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Notes From Today’s Lesson
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Day 20 - Adjust and Adios
“Environment is stronger than willpower. Shape it to support your vision.”
Summary Of Today's Video Lesson
1.
Based on your goals, you have foods to promote, foods to demote and foods that don't
belong.
2. Adjust and Adios is the process of changing your environment (home, office, etc) to make
foods to promote more visible and easy to access than foods to demote, and to eliminate
the availability of foods that don't belong entirely.
3. There are no specific guidelines to determine the foods that fall under each category. This
is a decision that you need to agree with your coaches.
4. Today, fast and choose the challenge level for the next week, apply Adjust and Adios, do
your weekly reflection, and buy chocolate or a dessert to bring to our lesson on Day 22.
Adjust and Adios in a Nutshell
Look around and identify food items that are visible and reachable.
Foods to Promote: adjust
●
●
Make them more visible in plain sight.
Place them at eye level and hand distance in the fridge and pantry.
Foods to Demote: adjust
●
Remove from plain sight and place them where it is hard to see and reach.
Foods That Don't Belong: adios
●
Eliminate them from your environment.
You can use the space below to write down the foods you want to adjust and the foods you want
to adios in your environment right before you apply this technique.
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Also, you can take a before and after picture and keep it for your future reference.
Foods to promote
Foods to demote
Adios foods
Weekly Reflection
This is a moment to consolidate what you have learned and experienced this week on Beyond
Fasting.
Just like last week, take this time to journal on these two questions:
1) What have you learned from the Beyond Fasting Quest this week?
2) What have you learned from yourself by doing this Quest this week?
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Today’s Tasks
❏ Fast according to your level and choose your challenge level for next week.
❏ Apply Adjust and Adios at least at home.
❏ Replenish your stock of foods to promote.
❏ Buy your favorite chocolate or dessert and another one that is average to your taste.
❏ Do your weekly reflection.
❏ Take a before and after picture of your environment when applying Adjust and Adios.
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Notes From Today’s Lesson
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CONGRATULATIONS ON
COMPLETING WEEK 3!
YOU ARE ON THE BEST PATHWAY TO MASTER FASTING AND TO
DEVELOP THE BEST AND HEALTHIEST VERSION OF YOUR BODY!
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Week 4 Overview
Welcome to Week 4 of Beyond Fasting.
This week we’re learning how to navigate edge cases. What do you do when you want to
experience Red Light Foods? How do you keep your fasting practice during holidays and travels?
And what is a more advanced fasting technique you can try?
By the end of the week you will have the chance to gather everything you have learned in this
Quest and define your own Healthy Eating Definition. This will be a powerful tool because it
leverages all your experiences through this month into a set of definitions that will align your
eating habits with the vision you have for yourself.
This week you will learn:
●
How to take control over foods that used to threaten your healthy eating habits.
●
Discover Champion Meals that will bring nourishment, enjoyment, and convenience
together when eating out.
●
Learn how to adapt your fasting window when traveling or during holidays and how to
enjoy celebrations around food without disrupting your own values.
●
Discover an advanced fasting technique that you can incorporate into your practice going
forward.
●
Create your own Healthy Eating Definition and align your future steps with whom you
want to become.
Week 4: Integrate Fasting to Your Lifestyle
Day 22
Monday
Day 23
Tuesday
Day 24
Wednesday
Day 25
Thursday
Day 26
Friday
Day 27
Saturday
Day 28
Sunday
Food for Fun
Eat Out Like a
Champion
All-You-Can-Eat
Traveling and
Fasting
The Next Level
How to Break
Your Fast
Healthy Eating
Definition
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Day 22 - Food for Fun
“One bite done the right way is equivalent to one hundred
unconscious ones.”
Summary Of Today's Video Lesson
1.
The purpose of ‘food for nutrition’ is to provide nutrients without harmful ingredients.
2. The purpose of ‘food for fun’ is to have a pleasurable experience, regardless of nutritional
value or presence of harmful ingredients.
3. Eating food for fun misses the point if you don't enjoy it. Learn to be mindful and savor
the experience.
4. Today, fast according to your level and bring this quality of mindfulness to a meal and any
dessert you may be having today.
Challenge Level
It’s a new week. If you haven’t yet, take a moment to choose your challenge level for this week.
Testing the Waters
Chill
Like a Boss
Master
Fasting Window 12 to 16h
14 to 16h
16h
16h
Frequency
Everyday
Everyday
Everyday
Everyday
Schedule
May vary
May vary
May vary
1h flexibility
Extra Lives
3
2
1
1
This week’s challenge level:
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Your Chocolate Experience
Rate your first chocolate experience from 1 to 10. If you want to make some notes about this
experience you will find a space below for that as well.
Now, rate your second chocolate experience from 1 to 10. If you want to make some notes about
this experience you will find a space below for that as well.
Today’s Tasks
❏ Fast according to your level.
❏ Bring the same sense of curiosity and exploration to a meal.
❏ Bring the same quality of experience to your next food for fun.
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Notes From Today’s Lesson
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Day 23 - Eat Out Like a Champion
“This is about lifestyle. You won’t get far if you avoid eating out forever.
Rather, become a champion of this practice.”
Summary Of Today's Video Lesson
1.
When eating out or ordering in you can still find options that are delicious, affordable and
match your goals. These are called Champion Meals.
2. Find a few options for Champion Meals from different restaurants and food delivery
services. That way, you will always eat resourcefully, even when you are not preparing
your own meals.
3. Today, fast according to your level and search for one Champion Meal when eating out or
ordering in.
What a Champion Meal Is Made Of
Your goal is to create a list of Champion Meals in a number of restaurants and delivery services.
This is what they should be like:
1.
2.
3.
4.
5.
One big serving of lean protein.
a. Grilled, broiled, boiled, or baked.
Two to three servings of vegetables.
a. High-fiber, low-sugar.
b. Baked, boiled, or grilled.
Carbohydrates and/or fats according to your rules.
a. High-quality fats from avocados, eggs, coconut oil, olive oil, etc.
b. Carbohydrates with a medium glycemic index.
No red lights.
Delicious and affordable.
Fat Sources
Below you will find a list with some examples of high and low-quality fat sources so you can know
what belongs to your Champion Meals.
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High-quality fats
Common sources of trans
fats
Processed oils
avocado
baked goods (pastries,
cookies, doughnuts, muffins,
cakes, pizza dough)
canola oil
cold-pressed oils (extra virgin
olive oil, coconut oil)
fried foods (French fries, fried
chicken, chicken nuggets,
breaded fish)
corn oil
dark chocolate
margarine
palm oil
fatty fish (salmon, sardines,
anchovies, trout, mackerel,
herring)
packaged snack foods
(crackers, microwave popcorn, safflower oil
chips)
full fat yogurt
salad dressings
nuts (almonds, peanuts,
pecans, walnuts)
trans fats or hydrogenated oils soybean oil
peanut butter and almond
butter
vegetable shortening
sesame oil
sunflower oil
seeds (chia, sunflower,
pumpkin, sesame, flax)
tofu
whole eggs
Glycemic Index
The carbohydrate sources of Champion Meals are those that slowly increase blood glucose
levels when digested. In other words, they have low or medium glycemic index.
A GI score of less than 55 is considered to be a low. A score between 55 and 70 is medium and
higher than 70 is considered high.
Below you will find a list of common foods according to their glycemic index.
Bear in mind that the glycemic index of a meal can be different than a food in isolation due to the
mix of ingredients and portion size. Also, the GI is not accurate and so use this list more as a
guideline than a hard rule.
FOOD
Glycemic index
VEGETABLES
Carrots, boiled
39
Vegetable soup
48
Taro, boiled
53
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Plantain/green banana
55
Potato, french fries
63
Sweet potato, boiled
63
Pumpkin, boiled
64
Potato, boiled
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Potato, instant mash
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FRUIT AND FRUIT PRODUCTS
Apple, raw
36
Apple juice
41
Dates, raw
42
Orange, raw
43
Peaches, canned
43
Strawberry jam/jelly
49
Orange juice
50
Banana, raw
51
Mango, raw
51
Pineapple, raw
59
Watermelon, raw
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LEGUMES
Soya beans
16
Kidney beans
24
Chickpeas
28
Lentils
32
DAIRY PRODUCTS AND ALTERNATIVES
Soy milk
34
Milk, skim
37
Milk, full fat
39
Yogurt, fruit
41
Ice cream
51
Rice milk
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BREAKFAST CEREALS
Porridge, rolled oats
55
Muesli
57
Millet porridge
67
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Wheat flake biscuits
69
Rice porridge/congee
78
Instant oat porridge
79
Cornflakes
81
HIGH-CARBOHYDRATE FOODS
Barley
28
Corn tortilla
46
Spaghetti, whole meal
48
Spaghetti, white
49
Chapatti
52
Sweet corn
52
Specialty grain bread
53
Rice noodles
53
Udon noodles
55
Wheat roti
62
Couscous
65
Brown rice, boiled
68
Unleavened wheat bread
70
White rice, boiled
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Whole wheat/whole meal bread
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White wheat bread
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SNACK PRODUCTS
Chocolate
40
Potato crisps
56
Soft drink/soda
59
Popcorn
65
Rice crackers/crisps
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Champion Meals Like a Pro
1.
Watch out for dressings.
a. Preferably lemon juice or olive oil, on the side. *not show this line when I mention
the lemon juice or olive oil
2. Turn fries into veggies.
3. Get lean protein.
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4. Be picky and choosy.
5. Find multiple versions of a champion meal.
Your List of Champion Meals
This is a space where you can keep a list of Champion Meals and restaurants or services for your
convenience.
Champion Meal
Where I get it from
Today’s Tasks
❏ Fasting according to your level.
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❏ Eat out or ask for food delivery and search for a Champion Meal.
Notes From Today’s Lesson
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Day 24 - All-You-Can-Eat
“It’s not about choosing between attending special events or acting out of
integrity to your own principles. You can only play this game for long if you
find the middle path.”
Summary Of Today's Video Lesson
1.
Events like holiday dinners or birthday parties can coexist with your fasting practice.
2. On the day of a special event, adjust your fasting and eating windows and use a pre-load
meal close to the event’s dinner time.
3. Use the strategies learned in this Quest to help you make good choices, but also enjoy
food for fun at the event itself, and get back to your cruising feeding window over the next
few days.
4. Today, fast according to your level, keep searching for Champion Meals, and mark this
video to review it on the next day you go for a special dinner or event.
Effective Pre-Load Meals
A pre-load meal is a meal that has the function of improving an eating behaviour in your next
meal. To be effective, it should:
1. Between 2 hours and 30 minutes before the event.
2. Be something you chew. It can be taken with or without a glass of water.
3. Be rich in protein and fiber.
The Mindful Buffet Process
This process can help you choose what you eat not from a reaction to the environment with
unlimited options, but from a place of intentionality and permission.
In a Buffet:
1. Walk around the buffet.
2. Identify where the protein and veggies are, but also where the foods you don't want are.
3. Get your plate and serve yourself food for nutrition.
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4. In the following servings, get a small serving of vegetables alongside food for fun.
Today’s Tasks
❏ Fast according to your level.
❏ Keep searching for Champion Meals.
❏ Review today’s video the next time you go for a buffet.
Notes From Today’s Lesson
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Day 25 - Traveling and Fasting
“The gift of developing discipline is being able to choose to be flexible when
it’s needed.”
Summary Of Today's Video Lesson
1.
Before a trip, pay attention to whether you will be on a flight or on the road within or
outside your feeding window.
2. Consider changing your fasting window to fit a different daily routine. Give preference to
staying at places that give you access to a kitchen or provide food that match your Master
Meals.
3. When crossing time zones, don’t overthink your fasting window. Be flexible during the
flight and resume your fasting once you reach your destination.
4. Today, fast according to your goal and mark this video to review it the next time you have
to travel.
Common Trip Situations
Whether you have a flight or a road trip, these are the most common situations and guidelines to
navigate them:
Before a Trip.
Consider these situations:
1.
Short flight within your fasting window.
a. Just keep fasting. *note: make this line italic
2. Short flight within your feeding window.
a. Have a sizeable preload meal before leaving.
b. Fast during the flight.
3. Long flight across your feeding window.
a. Have a sizeable preload meal before leaving.
b. Take some food to have during the flight.
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During Your Stay
Give preference to stay at a place with access to a kitchen so you can prepare most meals or get
them prepared the way you want.
If staying at a hotel:
●
●
●
Look up their breakfast options in advance.
If breakfast gives you food for nutrition, an early dinner window is a good idea.
If not, adopt a late breakfast window for the trip.
While Crossing Time Zones
Don't worry about having a perfect 16h fasting window when traveling across time zones. Do
what's convenient and resume your practice once you arrive at your destination.
Today’s Tasks
❏ Fast according to your level.
❏ Mark today’s video to review it the next time you have to travel.
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Notes From Today’s Lesson
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Day 26 - The Next Level
“The top 1% of people celebrate their victories in a way that is not
detrimental to their goals.”
Summary Of Today's Video Lesson
1.
To celebrate the completion of Beyond Fasting, take part in the 24h fast starting tonight.
2. If you choose to do so, start your fast after tonight's dinner.
3. Keep yourself hydrated and add electrolytes to your water during the fast.
4. To break your fast, have some salt, cinnamon, light vegetables, and some apple cider
vinegar or lemon available. Soup and bone broth are great ideas too.
Set Yourself up for Success
If you choose to do this fast celebration, then this is how you get ready to start tonight.
While You Are Fasting:
1. Count 24h after tonight's dinner.
2. Keep yourself hydrated.
3. Add electrolytes to your water.
Prepare Yourself For Tomorrow:
1. Have apple cider vinegar or lemon, salt, and cinnamon available to break your fast.
2. Light vegetables to break your fast with.
3. Soup or bone broth are optional.
Today’s Tasks
❏ Start your 24h fast or fast according to your level.
❏ Keep yourself hydrated while you fast.
❏ Prepare ingredients to break your fast tomorrow.
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Notes From Today’s Lesson
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Day 27 - How to Break Your Fast
“Some of our biggest lessons about eating come from the experience of not
eating.”
Summary Of Today's Video Lesson
1.
Breaking a 24h fast is a different process than breaking a 16h daily fast. To get your
digestive system ready for a meal, you can start with the "24h Tea".
2. To prepare the 24h Tea, use warm water, a tablespoon of apple cider vinegar or lemon
juice, and 1/4 of a teaspoon of a mineral-rich salt. Optionally, you can add 1/4 of a
teaspoon of Ceylon cinnamon, if available.
3. The tea stimulates your stomach for digestion and helps your body to absorb minerals
and control blood sugar in your next meal.
4. After the tea, wait for 15min and then start a meal with light, cooked vegetables. After that,
you're ready to proceed with having a regular meal. Enjoy breaking your 24h fast!
The 24h Tea Recipe
The 24h Tea will help your body prepare the digestive system for a meal, increase your mineral
absorption, and support blood glucose level control. This is how you make your 24h Tea to break
your 24h fast with:
●
●
●
1 tablespoon of apple cider vinegar or lemon juice.
¼ teaspoon of pink himalayan salt or another mineral-rich salt.
¼ teaspoon of ceylon cinnamon, if available.
Breaking Your 24h Fast
This is the process to break your 24h fast:
1.
2.
3.
4.
Have the 24h Tea.
Wait for 15min.
Start with light, cooked vegetables.
Have a normal meal with protein.
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Today’s Tasks
❏ Break your 24h fast or fast according to your level.
❏ Go back to your Cruising Feeding Window tomorrow.
Notes From Today’s Lesson
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Day 28 - Healthy Eating Definition
“Health is a function of alignment amongst multiple areas of life. Therefore,
this is not a definition that can be given to us but one that we strive to
discover with self-awareness.”
Summary Of Today's Video Lesson
1.
Congratulations on completing Beyond Fasting! This is a great time to review your Hairy
Goal, journal about your achievements this month, and set a new Hairy Goal for your next
month.
2. You are now ready to define what healthy eating means to you at this moment. Consider
when, why, how, what, and how much you eat, and how flexible these rules will be for you.
3. This is the beginning of a new chapter towards your Story Vision. Congratulations, and
stay in touch with Ronan and your Tribe to continue supporting one another to move
forward.
Meeting Your Coach Hairy Goal
Take some time to review your Hairy Goal and reflect on this past month’s journey. Did you
achieve your Hairy Goal? Or did the pursuit of this goal take you to an unexpected place with
other lessons you needed to learn?
What are your thoughts about it at the moment?
Now, it’s time to hire a new Hairy Goal. Even if you didn’t achieve your current one, its purpose
was to bring you to where you are now.
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Take a moment to go through the process of defining your Hairy Goal.
Step 1: Consult your Coach Story Vision.
Read it carefully, visualize it, and think of the logical next steps from now towards this vision. You
can write a few of these steps down below or consult what you wrote on Day 3, in this same
exercise.
Step 2: Pick a milestone for the next month.
Choose one of the steps above as a bold milestone that you want to achieve in the next month.
Write it down below.
If you want ideas as inspiration, check the examples of goals right below this box.
Examples of goals for step 2
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Lose weight
Getting up the stairs of the building
without getting tired
Improve my self-esteem
Eat better
Improve my flexibility
Feel more attractive
Drink more water
Increase muscle mass
Do a check-up
Keep a food diary
Defined abdomen
Develop a morning routine
Eat more vegetables
Practicing yoga
Develop an evening routine
Cut the sugar
Spend less time sitting
Stretch in the morning every day
Change my diet
Go to work by bike
Eliminate back pain
Eliminate the dessert
Practice martial arts
Repair my immune system
Eat mindfully
Do HIIT training
Waking up without alarm clock
Cook my food
Learning to swim
Practice meditation
Improve my digestion
Get stronger
Prevent chronic diseases
Stop eating when I'm satisfied
Complete a 5Km, 10Km, or
half-marathon race
Quit alcohol or smoking
Eat intuitively
10,000 steps a day
Expand my life expectancy
Develop discipline around eating
Go to the gym 3 times a week
Get enough sleep
Feel lighter and free
Do some form of exercise every day
Increase my energy
Step 3: Make it a specific outcome.
Turn the goal from step 2 into a tangible, specific outcome.
For example, eating more vegetables is not an outcome but a process.
So why would you want that? Perhaps because you want to lose weight in the next month?
Losing weight is an outcome and it could be a milestone for the next month. But it’s still not
specific.
What about losing 5lb or 2kg? Now, it is more specific. Write it down in the following box.
Step 4: Make it challenging.
Review your goal from step 3 and make sure it feels challenging to you. If you tweak it, write its
final version below.
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Your Healthy Eating Definition
This will be such a powerful definition for you now because it will leverage all the experiences
and insights you had during this Quest.
Create this definition for yourself by answering the following questions:
WHEN you eat
●
●
What is your feeding window like?
What's the frequency and flexibility with the schedule?
WHY you eat
●
What domains do you respond to?
HOW you eat
●
●
How often do you practice mindful eating?
What forms of distracted eating are compatible if any?
WHAT you eat
●
What's your choice regarding carbs, fats, and protein?
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●
●
What foods are in the Red Light zone?
What foods for fun are not in the Red Light zone?
HOW MUCH you eat
●
What's the point that you stop eating?
How FLEXIBLE are these rules?
●
How many extra lives do you give yourself?
Your Growth Survey - Post Assessment
Fill in your post-assessment here to evaluate your progress after completing this Quest.
Objective Assessment
Fill again your Objective Assessment and evaluate your before and after results.
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Metric
Before
After
Body weight
Waistline (indicator of metabolic health and body
fat to men and women)
Hip circumference (indicator of body fat to women)
Take a picture of front, profile, and back
Other metric 1:
Other metric 2:
Other metric 3:
You’re welcome to share any insights from this exercise with your Tribe and see what their
insights were too.
Today’s Tasks
❏ Fast according to your level.
❏ Choose a new Hairy Goal.
❏ Create your definition of Healthy Eating.
❏ Do your self-assessment and share your insights with your Tribe.
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Notes From Today’s Lesson
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CONGRATULATIONS ON
COMPLETING BEYOND FASTING!
YOU NOW HAVE EVERYTHING YOU NEED TO MASTER INTERMITTENT
FASTING AND BEYOND. THE JOURNEY TOWARDS YOUR STORY VISION
CONTINUES.
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