Wednesday, October 22 (Week 4) SUBJECT: Fasting to Repair and Restore (Week 4) Welcome to Week 4 of your Fasting (No) Lunch group! Last week we talked about hunger and understanding both your body’s physical response to situations like stress, glycemic excursions and also to social and emotional responses to food. Being aware of what you are up against is a powerful ally in your fasting journey. How are you doing with the 4-hour eating window? What feels like a struggle and what has been surprisingly easy? Assessing what has been a challenge vs. what has helped can give you a level of personal awareness that will be incredibly helpful to inform not only your future fasts, but your overall health and weight loss journey. Are you finding it a challenge to avoid snacking? When you are snacking, start to consider if you are hungry? This is a good time to review these two articles in the app: Are You Hungry? Why Are You Eating? Before the meeting this week, give some thought to when, where and what makes you hungry. Play around with the various techniques discussed in our meetings to connect more closely with hunger, satiety and fullness. What circumstances make it easier to delay your eating window and what makes the volume on that food chatter deafeningly loud to the point you are watching the second hand on the clock wishing it would move faster so you can eat something? What are you craving in those challenging moments? Is it highly processed foods or is it whole foods? Consider keeping a log of your hunger in order to make future fasts less challenging: when, where and what makes you hungry? What, where and when are you satiated and full, and fasting is easier? This week’s meeting, our last in this Fasting series, will address the role of fasting in the body’s ability to repair and restore, a process known as autophagy. We will also cover how to break a fast, an equally important part of the fasting process! Post your progress and a screenshot of your Fasting tracker (The Zero app or any tracker of choice) on the trigger/food-free Fasting Message Board. #FastNoLunch See you tomorrow! The Toward Health Team https://community.doctortro.com/articles/36 https://community.doctortro.com/articles/39 https://community.doctortro.com/groups/triggerfree *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.

Posted by Tia Reid at 2025-10-22 11:00:02 UTC