TAKING ACTION: ✅How are you liking the 14/10 protocol change this month? I want to know your thoughts below! Our fasting schedule for this month is 14/10. Fasting for 14 hours, eating window for 10. One concern is: “Is a 14-hour fast still beneficial and will I still see results?” The answer is—YES! You can actually see benefits with as little as a 12-hour fast. While we’re big fans of the 16/8 protocol, it’s also true that 14/10 has benefits—especially when you’ve been fasting for 16 hours daily for a long period. 💯 Switching to a 14/10 protocol can potentially improve your metabolic flexibility, according to studies. Shorter fasting periods can help maintain more stable insulin levels and may support better glucose control. This is beneficial for insulin sensitivity and energy regulation. If you’re over 45, perimenopausal, menopausal, or post-menopausal, check out the article below and learn why a 14/10 fasting schedule may be beneficial for you! ⬇️ Why Women Over 45 Prefer 14/10 Fasting to 16/8

TAKING ACTION: ✅What area of discomfort has become more comfortable for you since joining this program? What still feels a bit uncomfortable? Share with me below! “All great things happen outside of your comfort zone.” —Unknown You’ve probably heard this quote before. It’s easy to have a head knowledge of it, but much harder to implement, isn’t it? It doesn’t matter what area of life you’re trying to grow in; getting uncomfortable is the way to grow and reach your full potential. Learning to get comfortable with being uncomfortable is an important skill that will help you in any area of life. 👉There’s a reason why working out is a little uncomfortable. When your muscles are being torn down, it’s uncomfortable; however, this discomfort is the only way they can grow. 👉There’s a reason why eating the right foods is a little uncomfortable. They don’t call junk food “comfort food” for nothing. 👉There’s a reason why baggy clothes feel more comfortable than shapely clothing. Baggy clothes allow you to hide. Wearing something that is just slightly uncomfortable can help keep you aware of your goals. These are just a few examples that are specific to your health & wellness journey, but at the end of the day, getting slightly uncomfortable is the answer for growth in all areas of your life. By intentionally moving toward things that make you feel a little uncomfortable, you’re preparing your brain and body for greater challenges ahead! Take baby steps and learn to get comfortable with the uncomfortable! 💯 **WORKOUT IN THE COMMENTS** Here is the replay from yesterday's group zoom: https://us06web.zoom.us/rec/share/eslWpXNbSfCser7vXS1akQgzgsHCteKmpd2n_nbQl53q6yQ-IGmPVDD-NcPTkh1R.GvshTroKNCTqHJv9?startTime=1783469041000 Passcode: S8yHA*8N

Today was whoa 🤯

TAKING ACTION: ✅Be honest—is hitting your protein goal difficult or easy for you? Has it always been this way? Let’s share below! You may be wondering why we’re talking so much about protein this week. Trust me, there’s a good reason for it ⬇️ Beginning next week, we’re embarking on a new challenge—Strength + Metabolic Reset. 🔥 If you’re going to reap the benefits of this challenge—if you’re going to build strength and support your metabolic health, protein has to be your priority. No ifs, ands, or buts about it. 💯 Generally speaking, women often have a hard time consuming enough protein. This isn’t my opinion. Let’s just be honest—yummy carbs and fats are just more fun to eat…until they aren’t (if you know what I mean 😉 ). With that said, learning to love protein is possible. Once you trust that it can help you curb sugar cravings, satiate you for longer, and help you build lean muscle tissue, it becomes way more attractive to consume. Trust me on this one…😉 I encourage you to start thinking about how you’re going to meet your protein goals every single day during the challenge. It’s critical. If you struggle with consuming enough protein, here are some great ways to get it in ⬇️ 15 Ways To Increase Protein Intake, According to a Dietitian

Invest in yourself I promise it will pay off If I can y’all can