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!

This challenge lasts for 14 days (although you can opt to participate for a longer period). You will practice grounding every day with at least one 10-minute session outdoors. Use the video as guidance: Holohabits – Grounding & Nature Connection -> In the app, add this challenge and also post yourself doing it there! But remember to keep posting here as well :) Grounding allows the body to absorb free electrons from the Earth’s surface, which can neutralize reactive oxygen species and reduce oxidative stress. This electron transfer influences the autonomic nervous system, lowers blood viscosity, stabilizes electrical activity in cell membranes, and supports anti-inflammatory processes. ✅ Goals - Recharge your nervous system through Earth contact - Reduce stress and improve sleep - Support recovery and lower inflammation - Strengthen connection with nature 🔍 Session Structure (Each Grounding Day) - Preparation (choose your spot: grass, sand, soil) - Grounding (barefoot contact with Earth, 10+ minutes) - Combine with mindful breathing or awareness of surroundings - Journal / Notes ⚠️ Safety Guidelines - Avoid hazardous areas (sharp objects, polluted ground, extreme temperatures). - If barefoot outdoors is not possible, use grounding mats as an alternative. - Listen to your body — stop if you feel discomfort, pain, or skin irritation. - Be mindful of weather conditions (e.g., lightning storms, cold). 📈 Progress Markers: Track these over the 14 days to see growth: - Minutes of being grounded each day - Perceived calmness and stress levels - Changes in sleep quality and recovery - Shifts in mood, energy, and focus After each grounding session, post in this challenge thread: “Today was Session X. I felt ___ before, ___ during, ___ after.” One thing that surprised me was ___. My goal for next session is ___. Let’s do this!

This challenge runs for 14 days (but you can continue beyond). You will practice one bodyweight exercise frequently each day using the Grease the Groove method. The challenge is also available in the Holohabits app; if you don't yet have it, download it here and join this challenge there: www.holohabits.com ✅ Goals - Build strength without soreness or fatigue - Improve neurological efficiency and movement patterns - Develop consistency and discipline through frequent practice - Increase max reps in your chosen exercise 🔍 Session Structure (Each GTG Day) - Step 1: Test your max reps (example: 10 strict pull-ups) - Step 2: Calculate working reps (40–60% of max → 4–6 reps) - Step 3: Perform low-rep, perfect-form sets 5–8 times per day - Step 4: Spread sets across the day (e.g., morning, midday, afternoon, evening) - Step 5: Journal / Notes ⚠️ Safety Guidelines - Never train to failure — always stop well before fatigue - Maintain strict form for every rep - If joints or tendons ache, reduce volume or take a rest day - Rest 1–2 days if soreness builds up 📈 Progress Markers Track these over the 14 days to measure improvement: - Total reps per day - Form consistency and movement quality - Ease of completing working sets - Max rep test at the end compared to the start After each GTG session, post in this challenge thread: “Today was Session X. I did ___ sets of ___ reps. Total reps = ___.I noticed ___ in my form. My goal for next session is ___.” Let’s do this! Learn more here: https://www.skool.com/hololife-academy/classroom/c938db8d?md=e04d2e023a77477eb7fcdd90398d7921

🥤 14-Day Upgraded Beverages Challenge (starts Mon, October 20)This challenge runs for 14 days (but you can opt in longer!). Each day, replace one of your regular drinks with an Upgraded Beverage version. Use the video as guidance: Holohabits – Functional Beverages. Learn more in the classroom: https://www.skool.com/hololife-academy/classroom/c938db8d?md=b75d2878519c44eaa5bbbf8d9bc71c6f ✅ Goals - Turn your daily drinks into performance supplements - Improve focus, energy, and recovery - Reduce crashes and support balanced blood sugar - Learn how fats and functional ingredients enhance absorption and synergy 🔍 Session Structure (Each Beverage Day) - Preparation (choose your base: coffee, cacao, or matcha) - Add functional fats (MCT oil, butter, or coconut oil) - Blend for emulsion (micelles improve nutrient absorption) - Optional: add boosters based on your goal - Drink before cognitive work, creative flow, or light training - Journal / Notes ⚠️ Safety Guidelines - Adjust caffeine (coffee, matcha) if sensitive; add L-theanine to balance. - Avoid oat milk and most commercial plant “barista milks” that spike blood sugar. - Drink slowly to avoid overstimulation. - If you have health conditions, check ingredients with your medical professional. 📈 Progress Markers Track these over the 14 days to see growth: - Focus and energy 2 hours after drinking (scale 1–5) - Mood and stress stability - Productivity during cognitive work - Sleep and recovery quality After each upgraded beverage session, post in this challenge thread: “Today was Session X. I felt ___ before, ___ during, ___ after.”One thing that surprised me was ___. My goal for next session is ___. Bonus 💡: Share your recipe or photo of your upgraded brew (coffee, matcha, or cacao). Let’s do this!