Professional Documents
Culture Documents
Beyond Fasting Workbook Fillable
Beyond Fasting Workbook Fillable
1
TABLE OF CONTENTS
Quest Structure 9
Warm Up Session 10
Welcome 10
Today’s Tasks 10
Subjective Assessment 12
Objective Assessment 12
Week 1 Overview 14
Studies Mentioned 19
Today’s Tasks 25
2
Notes From Today’s Lesson 25
Beverages 26
Sweeteners 28
Supplements 28
Study Mentioned 32
Today’s Tasks 32
Today’s Tasks 40
Challenge Levels 42
Today’s Tasks 43
3
Notes From Today’s Lesson 44
Weekly Reflection 48
Study Mentioned 50
Today’s Tasks 50
Week 2 Overview 53
Challenge Level 54
Studies Mentioned 55
Today’s Tasks 55
Studies Mentioned 58
Today’s Tasks 58
4
Summary Of Today's Video Lesson 60
Eating Domains 60
Today’s Tasks 62
Study Mentioned 64
Today’s Tasks 64
Sodium Summary 65
Potassium Summary 66
Magnesium Summary 68
Magnesium Supplements 69
Today’s Tasks 69
Weekly Reflection 72
Today’s Tasks 73
5
Notes From Today’s Lesson 74
Week 3 Overview 76
Challenge Level 77
Today’s Tasks 81
Today’s Tasks 85
Ronan’s Notes 89
Today’s Tasks 96
6
Today’s Tasks 99
7
Today’s Tasks 117
8
Your Healthy Eating Definition 130
Quest Structure
Week 1: Build Your Fasting Foundation
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.
⚠️ 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.
10
Important: Who Is Fasting Not For?
● 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.
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).
11
Beyond Fasting Growth Survey
Before you start your Quest, let’s gauge where you are.
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.
12
Metric Before After
Body weight
Other metric 1:
Other metric 2:
Other metric 3:
13
Week 1 Overview
Week 1: Build Your Fasting Foundation
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.
● Discover the optimal schedule for you to get all the benefits this practice can offer
according to your lifestyle and goals.
● Develop your Story Vision and meet your internal coaches who will guide you through the
next steps.
● Learn the technicalities of intermittent fasting and adapt the practice to your specific
goals.
⚠️ 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.
14
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
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.
● Free fatty acids rise. Insulin further drops, and glucagon rises.
● The helper is taking food out of the freezer. Stored fat is being burned.
Further stages
16
Above: Graph to show how levels of glycogen and insulin are affected over time
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.
17
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.
There are five factors to consider to find the 8-hour window that works best for you:
1. Work schedule
2. Family traditions
3. Social commitments
4. Workout time
5. Sleep time
18
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.
Studies Mentioned
These are the links to studies mentioned in today’s video.
● A Whole-body Model For Glycogen Regulation Reveals A Critical Role For Substrate
Cycling In Maintaining Blood Glucose Homeostasis.
● Time-restricted Feeding And Risk Of Metabolic Disease: A Review Of Human And Animal
Studies
19
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.”
● 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.
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.
21
Step 2: Tap into what’s important to you.
What comes to your mind when you ask yourself what you want your body to:
● 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.
22
Step 3: Write your Story Vision.
My Story Vision:
23
24
Today’s Tasks
❏ 1. Develop your Story Vision.
25
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.”
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.
Beverages
Insulin Improve
Longevity
Sensitivity and Digestive
Fat Loss Through
Metabolic Function and
Autophagy
Health Gut Rest
Water (still or
Does not break Does not break Does not break Does not break
sparkling)
Unsweetened,
Does not break Does not break Does not break Breaks
black coffee
Unsweetened,
Does not break
plain tea (without
Does not break Does not break Does not break if plain herbal
added dried
tea
fruit)
26
Infused water Does not break Does not break Does not break Breaks
Bulletproof
Breaks Does not break Breaks Breaks
Coffee
Apple cider
Does not break Does not break Does not break Breaks
vinegar
Zero calorie
Does not break Breaks Does not break Breaks
sodas
Insulin Improve
Longevity
Sensitivity and Digestive
Fat Loss Through
Metabolic Function and
Autophagy
Health Gut Rest
Veggie smoothie
(no fruit -
including Breaks Does not break Does not break Breaks
avocado - and
no sugar)
Veggie smoothie
with avocado (no Breaks Does not break Breaks Breaks
sugar)
Insulin Improve
Longevity
Sensitivity and Digestive
Fat Loss Through
Metabolic Function and
Autophagy
Health Gut Rest
Coconut oil,
Breaks Does not break Breaks Breaks
MCT oil
Ghee, butter Breaks Does not break Does not break Breaks
27
(if in minimum
amount)
Sweeteners
Insulin Improve
Longevity
Sensitivity and Digestive
Fat Loss Through
Metabolic Function and
Autophagy
Health Gut Rest
Sweeteners
Zero calorie
artificial Does not break Breaks Does not break Breaks
sweeteners
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
Insulin Improve
Longevity
Sensitivity and Digestive
Fat Loss Through
Metabolic Function and
Autophagy
Health Gut Rest
Salt and minerals Does not break Does not break Does not break Does not break
Protein powder,
Breaks Breaks Breaks Breaks
BCAA, EAA
Creatine Does not break Does not break Does not break Breaks
Multivitamins
Does not break Does not break Does not break Breaks
without added
28
ingredients
Fish oil Does not break Does not break Does not break Breaks
Pre and
probiotics Does not break Does not break Does not break Breaks
(calorie-free)
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.
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.
29
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.
30
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
Complete a 5Km, 10Km, or
Stop eating when I'm satisfied Quit alcohol or smoking
half-marathon race
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
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.
Review your goal from step 3 and make sure it feels challenging to you. If you tweak it, write its
final version below.
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.
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.”
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.
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.
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.
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.
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?
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:
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.
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.
40
Notes From Today’s Lesson
41
Day 5 - Extra Lives
“Forget about perfection. Results will come from transforming fasting into a
lifestyle.”
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.
42
Today’s Tasks
❏ Choose your challenge level for until the end of week 2.
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.”
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.
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.
Story 1
45
Story 2
Story 3
Story 4
46
Story 5
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.
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?
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.
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.
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.
50
Notes From Today’s Lesson
51
CONGRATULATIONS ON
COMPLETING WEEK 1!
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 the Eating Domains to change why you eat according to your goals.
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.”
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.
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
Today’s Tasks
❏ Keep fasting according to your level.
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.”
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.
You can use today’s meditation track to guide you through this process.
You can use this to shift your state to parasympathetic when you are experiencing stress.
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:
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.
58
Notes From Today’s Lesson
59
Day 10 - Eating Domains
“What part of yourself are you providing energy to?”
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
Halfway
Right after
61
Today’s Tasks
❏ Fast according to your level.
62
Day 11 - Fasting and Blood Sugar
“A healthy body has several mechanisms to ensure blood sugar stability.”
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.
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:
63
Study Mentioned
This is the link to the study mentioned in today’s video.
Today’s Tasks
❏ Fast according to your level.
64
Day 12 - Promote Electrolyte Balance
“It’s thanks to a tiny amount of minerals that your body is able to sustain life.”
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.
Smoked or cold cuts and salami 500-1200 Sliced roast beef or turkey
65
Use unprocessed toppings like grilled
Sandwiches 1100
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
Rinse it in running water for 3 minutes to
Cottage cheese 350 decrease 60% of sodium, or replace
with Greek yogurt
Drain and rinse for a few minutes or
Canned vegetables 320
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.
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.
● 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.
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.”
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.
What domains of eating you choose to In which situations are you crossing the line?
respond to?
71
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?
72
Today’s Tasks
❏ Fast according to your level and choose your challenge level for next week.
73
Notes From Today’s Lesson
74
CONGRATULATIONS ON
COMPLETING WEEK 2!
75
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.
● 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.
76
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.”
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.
77
● 1 source of lean protein.
78
rib-eye steak
eggs
egg whites whole eggs
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
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
79
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
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.
80
How much do you love 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.
81
The Food Framework
This is Ronan’s hand drawn and notes of the Food Framework:
82
Notes From Today’s Lesson
83
Day 16 - Yin and Yang
“There’s a dynamic balance that makes meals steer your body
towards your goals.”
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.
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.
84
How much do you love 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.
85
Notes From Today’s Lesson
86
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.”
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.
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.
87
broccoli rabe, broccoli, cauliflower and other
cruciferous veggies like cabbage or brussels oysters
sprouts
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
Briefly describe the ingredients and any other detail you may find relevant to document.
88
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.
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.
89
90
91
92
93
94
95
Today’s Tasks
❏ Fast according to your level.
❏ Add some organ meat or fatty fish if you consume animal products.
96
Notes From Today’s Lesson
97
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.”
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.
● 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.
98
Today’s Tasks
❏ Fast according to your level.
❏ 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.
99
Notes From Today’s Lesson
100
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.”
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.
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?”.
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,
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.
101
Today’s Tasks
❏ Fast according to your level.
102
Notes From Today’s Lesson
103
Day 20 - Adjust and Adios
“Environment is stronger than willpower. Shape it to support your vision.”
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.
● Remove from plain sight and place them where it is hard to see and reach.
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.
104
Also, you can take a before and after picture and keep it for your future reference.
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?
105
Today’s Tasks
❏ Fast according to your level and choose your challenge level for next week.
❏ Buy your favorite chocolate or dessert and another one that is average to your taste.
❏ Take a before and after picture of your environment when applying Adjust and Adios.
106
Notes From Today’s Lesson
107
CONGRATULATIONS ON
COMPLETING WEEK 3!
108
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.
● 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.
109
Day 22 - Food for Fun
“One bite done the right way is equivalent to one hundred
unconscious ones.”
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.
110
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 quality of experience to your next food for fun.
111
Notes From Today’s Lesson
112
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.”
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.
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.
113
High-quality fats Common sources of trans Processed oils
fats
baked goods (pastries,
avocado cookies, doughnuts, muffins, canola oil
cakes, pizza dough)
fried foods (French fries, fried
cold-pressed oils (extra virgin
chicken, chicken nuggets, corn oil
olive oil, coconut oil)
breaded fish)
dark chocolate margarine palm oil
fatty fish (salmon, sardines, packaged snack foods
anchovies, trout, mackerel, (crackers, microwave popcorn, safflower oil
herring) chips)
full fat yogurt salad dressings sesame oil
nuts (almonds, peanuts,
trans fats or hydrogenated oils soybean oil
pecans, walnuts)
peanut butter and almond
vegetable shortening sunflower oil
butter
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.
Taro, boiled 53
114
Plantain/green banana 55
Potato, french fries 63
Sweet potato, boiled 63
Pumpkin, boiled 64
Potato, boiled 78
Potato, instant mash 87
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 76
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 86
BREAKFAST CEREALS
Porridge, rolled oats 55
Muesli 57
Millet porridge 67
115
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 73
Whole wheat/whole meal bread 74
White wheat bread 75
SNACK PRODUCTS
Chocolate 40
Potato crisps 56
Soft drink/soda 59
Popcorn 65
Rice crackers/crisps 87
116
4. Be picky and choosy.
5. Find multiple versions of a champion meal.
Today’s Tasks
❏ Fasting according to your level.
117
❏ Eat out or ask for food delivery and search for a Champion Meal.
118
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.”
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.
In a Buffet:
119
4. In the following servings, get a small serving of vegetables alongside food for fun.
Today’s Tasks
❏ Fast according to your level.
120
Day 25 - Traveling and Fasting
“The gift of developing discipline is being able to choose to be flexible when
it’s needed.”
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.
Before a Trip.
121
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:
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.
122
Notes From Today’s Lesson
123
Day 26 - The Next Level
“The top 1% of people celebrate their victories in a way that is not
detrimental to their goals.”
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.
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.
124
Notes From Today’s Lesson
125
Day 27 - How to Break Your Fast
“Some of our biggest lessons about eating come from the experience of not
eating.”
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!
126
Today’s Tasks
❏ Break your 24h fast or fast according to your level.
127
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.”
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.
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.
128
Take a moment to go through the process of defining your Hairy Goal.
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.
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.
129
Getting up the stairs of the building
Lose weight Improve my self-esteem
without getting tired
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
Complete a 5Km, 10Km, or
Stop eating when I'm satisfied Quit alcohol or smoking
half-marathon race
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
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.
Review your goal from step 3 and make sure it feels challenging to you. If you tweak it, write its
final version below.
130
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.
131
● What foods are in the Red Light zone?
● What foods for fun are not in the Red Light zone?
Objective Assessment
Fill again your Objective Assessment and evaluate your before and after results.
132
Metric Before After
Body weight
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.
133
Notes From Today’s Lesson
134
CONGRATULATIONS ON
COMPLETING BEYOND FASTING!
135