Friday, October 17 (Week 3) SUBJECT: Fasting: The Role of Food in Fasting (Week 3) During the meeting yesterday, Dr. Laura did a medical deep dive into the science of fasting. We also talked about the role of food to support and set your fasts up for success. What foods make you feel good, what foods make you feel hungry a short time after eating them? Understanding hunger and the various drives to eat are key to mastering both low carb and intermittent fasting. We talked at length about the hunger bully and the notion that hunger is fleeting. Sometimes we feel like it is a bottomless well that will never go away, but frequently if we get some distance from hunger by using distraction or leveraging some fasting aids, like water, electrolytes, or decaf coffee/tea, the hunger passes. Navigating social situations means dealing with a whole other kind of bully, and we talked about the best way to answer those social bullies and food pushers. When starting a fast, it is always helpful to prepare your responses to those internal and external bullies so that you are not caught off guard! Sometimes it can feel like you’re dodging bullets at every turn! Be prepared and make yourself bulletproof!! Your homework this week: In the app Articles/Weight Loss section of the app, read folder #3 Understanding Hunger* Action Items: Further reduce your eating window to 6 hours; Download and start using the free Zero App if you want a fun way to track your fasting progress (there are other free and paid fasting trackers available; use whichever one you prefer!); Post your progress and a screenshot of your Fasting tracker (Zero or any tracker of choice) on the trigger/food-free Fasting Message Board. #FastNoLunch Take a few moments to shore up your defenses. What, where, when and how have you struggled with shortening up your eating windows over the past few weeks? What foods do you notice make you hungrier and after eating them it’s harder to avoid snacking? What might you need in the future to help make fasting easier? Yours in health, The Toward Health Team *Premium app access required Please note: If you are unable to attend any of the meetings, the videos will be posted on this message board each week. Please allow us a few days to get those uploaded. The message board is a great place to get additional support throughout the month, and make sure to read and review all of the articles and homework linked in these emails. https://community.doctortro.com/folders/1026 https://zerolongevity.com/ https://community.doctortro.com/groups/triggerfree

Posted by Tia Reid at 2025-10-17 11:00:05 UTC