• Thanks very much for those of you who are still listening even after a 4 month break it is very much appreciated
• As per the last episode I am going to try and make the main segment of the show no more than 10 minutes

• Coronavirus has been an absolute world changer
• Economies have gone into meltdown
• Many people working from home
• Incredible change that is unprecedented
• Bad news = bad habits
• Well my friends times are changing and it's time for tough love

1. Plan your meals

• Every week sit down to plan meals
• After a few weeks → Start repeating
• Lookout and note down meals worked or not
• Able to shop smarter and prepare list
• Expand your repertoire

2. Count your calories

• Use an app
• I use Calorie Counter app from Nutratech Ltd
• Keep it up each day
• Try and plan ahead
• Remember 500 / 600 calories for fasting days
• 2000 / 2500 cals for non-fasting days

3. Exercise

• Start some exercise that you did before lockdown
• If you can’t think of anything then start a walk
• Try and do 30 mins every day
• Build up from there

4. Routine

• Fast 2 times per week
• Stop at correct time pre-fast to make sure you have the full 36 hours
• Try and consume the right amount of calories
• Remember you can always have it tomorrow
• Try and find filling food (add extra veg) to stop snacking in between meals
• Takes time but routine will build into habit
• Mental Strength

5. Rewards and trigger points

• Keep all takeaway menus out of harms way
• Start with a takeaway type item in your freezer for me it was pizzas
• Rewards yourself at the weekend and allow yourself to go up to 1000 calories over
• Get ready for another week
• It will be worth it

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

Main Topic

• Quick episode
• Just to say I am back after 4 months away
• Ready to motivate you through your fasting
• I would love to hear from you. (See Contact Me section below)
• Show changing structure
• Limit main segment to 10 minutes
• Much more about what you want from the show
• Also I have spoken to lots of people who have run into issues so we will be discussing those
• No more weekly review covering me because no one wants to know that I have not lost any weight !!!
• I will also be concentrating on some meals that I have found work really well.

Contact Me

Instagram

@fasting.pod

E-Mail

To get in touch - [email protected]

For podcast ideas - [email protected]