Hey everyone! We’re back after surviving Thanksgiving, and guess what? It’s time to tackle those holiday indulgences head-on with a powerful weight-loss tool: Calorie Cycling! 🚀

Happy Thanksgiving! 🦃🍁

📚 Resources Mentioned:

Welcome to Episode 15! 🥳

💥 Ready to break through weight loss plateaus with a 24-hour fast? 💥 Join Marcin and Joanna as they dive deep into the world of intermittent fasting and explain the benefits of a 24-hour fast! From gut health to sustainable weight loss, we’re here to show you how to make fasting work for you, no matter your age or experience level.

🌟 Topics Covered in This Episode:

Why intermittent fasting is a game-changer for energy and focus

How to make 24-hour fasts work for weight loss, gut health, and overall wellness

Practical tips for handling hunger pangs and maintaining energy levels during your fast

Best ways to break a 24-hour fast for optimal results!

💥 Special 24-Hour Fast Challenge! 💥

Want to join us on this journey? We’re kicking off our community 24-hour fast challenge right before Thanksgiving. Get ready to reset and start fresh with a new, healthier you. Join our Facebook Group for live updates, tips, and support throughout the challenge!

🔗 Useful Links & Resources:

⏰ Episode Agenda:

Introduction to the 24-Hour Fast

Benefits of intermittent fasting

Tips for starting your fast

Breaking the 24-hour fast for best results

The 24-Hour Fast Challenge details

👍 Don’t forget to like, subscribe, and share if you found this helpful!

🔗 Join Us for More: Join Our Facebook Group: www.facebook.com/groups/glucoseguardians

Like, Subscribe, and Comment below to share your experiences or ask questions. Let's keep supporting each other on this journey!

In this Part 2 of our Body & Mind series, we continue discussing the strategies that help us in our 100-pound collective weight loss journey. This episode is all about the benefits of walking and introducing light exercise to support weight loss and overall health.

📌 Download Your Free Cheat Sheet:Get our Healthy Lifestyle Practices Cheat Sheet for a quick reference to meditation, sleep tips, and exercise routines. Available in the Glucose Guardians Facebook Group > facebook.com/groups/glucoseguardians

🎯 Topics Covered:- Quick Recap of Part 1: In our previous episode, we touched on the importance of meditation and sleep.- Why Walking is a Game-Changer: Benefits like improved mood, better sleep, enhanced cognitive function, and more.- Our Personal Stories: How walking became a key part of our routine and the lessons we learned.- Exercise Tips for Beginners: Starting slow, finding sustainable routines, and focusing on consistency is important.- Joanna’s Resistance Band Routine: Simple strength exercises that take only 7-15 minutes a day.- Book Recommendations: 'Spark' by John J. Ratey and 'The 4-Hour Body' by Tim Ferriss for understanding the science and benefits behind these practices.

💡 Key Takeaways:- Walking can be as effective as running for burning calories over the same distance.- Exercise improves metabolism, helps maintain lean muscle mass, and supports your weight loss journey.- Moderate, consistent exercise is most beneficial for sustainable health improvements.- Simple routines with minimal equipment (like resistance bands) can significantly impact overall health.

🔗 Join Us for More:Join Our Facebook Group: www.facebook.com/groups/glucoseguardians

🏃‍♂️ Get Moving This Week:Challenge yourself to a 15-minute walk or try a simple resistance band workout like Joanna’s! Remember, every step counts.

Like, Subscribe, and Comment below to share your experiences or ask questions. Let’s keep supporting each other on this journey!

#WalkingBenefits #WeightLossJourney #ExerciseTips #HealthyLiving #ResistanceTraining #IntermittentFasting #GlucoseGuardians #MindAndBody #WellnessTips

Welcome to Episode 12 of our weight loss and health journey series! Today, we’re diving deep into the mind-body connection, focusing on the benefits of meditation, the importance of quality sleep, and how these elements can help you achieve your health goals. If you're struggling with stress, sleep issues, or weight loss, this episode will provide practical tips on incorporating mindfulness into your daily routine. Plus, we share personal stories and insights on how meditation and sleep routines transformed our lives!

Welcome back to our weight loss journey! In today’s episode, we dive deep into different intermittent fasting strategies including Alternate Day Fasting, OMAD (One Meal a Day), and Time-Restricted Eating (TRE).

We're back for Episode 10 of our journey to lose 100 pounds collectively!

This week, we're tackling some of the most frequently asked questions we get about fasting, weight loss, and everything in between. Plus, we share updates about how a stressful week (thanks to a hurricane 🌪️) impacted our weight and habits.

✨ Join Our Community: For more tips and support, join our Facebook group "Glucose Guardians - Intermittent Fasting: A 100 lbs Journey" and follow our journey as we share weekly insights on fasting, glucose control, and achieving sustainable weight loss.JOIN GROUP: https://www.facebook.com/groups/glucoseguardians

🤔 Key Questions We Answer:What should my blood sugar be when fasting?Why does my stomach rumble when I'm hungry?How do I stop cravings for sweets?What breaks a fast and what’s a "dirty fast"?Should I change up my fasting routine if I stop losing weight?Is it okay to overeat on eating days?Who shouldn’t be fasting?

💡 Topics Covered:

How stress impacts weight loss 🧠

Drinking water vs. hydration with electrolytes 💧

Tips on managing cravings 🍫

Dirty fasting vs. clean fasting 🍲

Changing your fasting windows for better results 🔄

Our own weight gains this week—let's keep it real! 📈

✅ Don't forget to Subscribe, Like, and Comment below with your fasting or weight loss questions!

We'll be sure to answer them in upcoming episodes!

In this video, we're diving deep into the science and benefits of fasting—from a simple 12-hour intermittent fast all the way up to an incredible 5-day fast! 🙌🏼

Intro & Who We Are

Weekly Check-In: Did We Lose Weight?

12-16 Hour Fast (Intermittent Fasting)

18-24 Hour Fast (Autophagy)

36 Hour Fast (Fat Burner)

48 Hour Fast (Dopamine Reset & Lower Anxiety)

72+ Hour Fast (Stem Cell Production & Chronic Disease Prevention)

5-Day Fast & Cancer Studies

Join us for an inside look at our 100-pound weight loss journey as we dive into our food shopping experience, reveal the week's weight updates, and share the tips that helped us along the way!

✨ Join Our Community: