This challenge runs for 14 days (but you can continue beyond!). You’ll practice eating within a defined daily window to improve energy, focus, and metabolic flexibility. Use the video as guidance. Join the challenge also on the Holohabits app (www.holohabits.com) ✅ Goals - Improve blood sugar regulation and insulin sensitivity - Support fat metabolism and energy stability - Enhance cellular renewal through autophagy - Develop consistency and body awareness around hunger signals 🔍 Session Structure (Each Fasting Day) - Choose your eating window (standard options: 16:8, 14:10, or 12:12) - Consume nutrient-dense meals during your eating window - Stay hydrated with water, electrolytes, or mineral-rich drinks during fasting hours - Journal / Notes ⚠️ Safety Guidelines - Avoid prolonged fasting if pregnant, underweight, or with a history of eating disorders - Break your fast gently with balanced meals (protein, fiber, healthy fats) - Listen to your body — if energy drops severely, shorten the fasting window - Do not combine extended fasting with heavy training at first 📈 Progress Markers Track these over the 14 days to notice changes: - Eating window start and end times - Energy levels and focus during fasting - Hunger patterns and meal satisfaction - Changes in sleep, digestion, and mood After each fasting day, post in this challenge thread: “Today was Session X. My eating window was –. I felt ___ during fasting and ___ after my first meal. My goal for next session is ___.” Let’s do this!

This challenge runs for 14 days (but you can continue longer if you wish). You will focus on consistent hydration and daily mineral supplementation to enhance physical and cognitive performance. Use the video as guidance: Holohabits – Morning Hydration (download the app and join) ✅ Goals - Support fluid balance with structured water intake - Improve focus, reaction time, and mood stability - Maintain nerve and muscle function with targeted electrolytes - Build a consistent hydration routine 🔍 Session Structure (Each Hydration Day) - Calculate your daily target (40 mL per kilogram of body weight) - Spread intake evenly across the day - Add electrolytes after sweating (training, sauna, hot environments) - Monitor afternoon energy and hydration cues - Journal / Notes ⚠️ Safety Guidelines - Do not overconsume water in a short window — avoid rapid intake - Add electrolytes if drinking large volumes to prevent dilution - If you have kidney issues or heart conditions, adjust intake with medical guidance - Stop if you experience headaches, nausea, or swelling 📈 Progress Markers– Track these over the 14 days: - Total liters of water per day - Days with added electrolytes - Afternoon energy levels - Changes in focus, mood, and training quality After each hydration session, post in this challenge thread: “Today was Session X. Total water intake = __ L." Electrolytes = Yes/no. Energy in the afternoon = __/5. One thing I noticed was ___. My goal for next session is ___.” Bonus 💡: Share your favorite hydration mix or electrolyte recipe. Let’s do this!

Hey! It's my first post here and i'm going straight to the deep end😁 Does anyone here know/recommend a heavy metal detox protocol? For example protocols for Aluminum where there are binders, "rinse material" nutritional supplements, etc. (Silica, boron, etc.) And I don't mean any overpriced zeolite sprays, but real long-term aluminum, bromine and mercury detox protocols. A few years ago there was still a "Nordic Detox Team" whose website disappeared and they apparently went "underground" So does anyone have information about similar instances or ready-made protocols.

Enjoy some of my favorite formulations for longevity drinks: - Rudolph’s Coffee - Upgraded Chagao - Berry Superhero - Longevity Matcha Share your own favorite recipes below! See also Holohabits app and challenge ”upgraded coffee” for a video tutorial.

Pick your favorite challenge(s) for our next 14-day Hololife habit challenge 🔥🙏