Feeling stuck with your weight loss journey? Overwhelmed by the idea of intense workouts or crash diets? In this episode of Glucose Guardians, we break down the science-backed reasons why walking is one of the BEST exercises for fat burning, especially for women in their 40s and 50s.🎙️ Joanna and Marcin are back to explain:Why high-intensity workouts may actually be slowing your fat lossHow to find your fat-burning zone (Zone 2) using a simple formulaThe hormonal shifts during perimenopause & menopause that impact your resultsHow cortisol affects your weight and why walking helps lower itReal-life benefits of walking: improved mood, mental clarity, better sleep, creativity, and more✨ PLUS: Joanna shares her story of walking her way into a healthier lifestyle — and how a walking challenge gave her more than just an Apple Watch.This episode is a must-watch for women over 40 (and anyone tired of toxic fitness culture telling you to “go harder” all the time). Let’s redefine what movement really means — and how to do it in a sustainable, powerful, and hormone-supportive way. 🙌💬 Have you tried walking as your main form of exercise? Drop your experience or questions in the comments — we read every one!#walkingforweightloss, #fatburningzone, #zone2training, #over40fitness, #hormonehealth, #menopauseweightloss, #cortisolcontrol, #intermittentfasting, #glucoseguardians, #sustainablefitness, #walkofftheweight, #walkingbenefits, #mentalhealthboost, #betterthanrunning, #fitnessoverfortyHosted by Joanna Rafalowicz and Marcin Rafalowicz
Are you tired of feeling hungry every 2 hours, only to find yourself stuck in a vicious cycle of overeating and weight gain? In this video, we're going to explore the surprising reasons behind your constant hunger pangs and provide you with actionable tips on how to fix it for good. From the benefits of autophagy and fasting to switching from burning sugar to burning fat, we'll dive into the world of nutrition and wellness to help you achieve your weight loss goals. Whether you're a fan of intermittent fasting, alternate day fasting, or OMAD, we'll cover the different types of fasting and how long to fast for optimal results. By the end of this video, you'll be equipped with the knowledge to take control of your hunger, boost your metabolism, and start living a healthier, more balanced lifestyle. So, what are you waiting for? Let's get started on your journey to wellness for life!👀 Inside this episode:✅ What metabolic switching is (and why most people can’t do it)✅ Why you feel sick or dizzy when you skip meals✅ 3 practical strategies to retrain your body: • Reduce sugar & carbs • Practice intermittent fasting • Add the right exercise✅ Foods that support fat-burning mode✅ Easy mindset shifts & real-life tips to beat cravings✅ How Joanna felt after her first 36-hour fast 💪If you're serious about fixing your metabolism and finally feeling in control of your hunger, this video is a must-watch.👉 COMMENT below with your questions or tell us if you're trying metabolic switching — Joanna reads them all!🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians#metabolicflexibility, #burnfatforfuel, #intermittentfastingbenefits, #sugarcravings, #bloodsugarcrash, #insulinresistance, #fastingforfatloss, #metabolicswitch, #constanthunger, #fastingforwomen, #lowcarbhighfat, #fatburninghacks, #resetmetabolism, #energywithoutfood, #glucoseguardiansHosted by Joanna Rafalowicz and Marcin Rafalowicz
✅ This 1 Tablespoon Before Meals Can Change Your Weight Loss Game @GlucoseGuardiansGroup🍎 What if 1 tablespoon could change everything? In this episode of Glucose Guardians, Marcin & Joanna uncover the science-backed secrets of apple cider vinegar (ACV) and how it can drastically improve your blood sugar, digestion, weight loss, and even heart health.If you're struggling with stubborn fat, sugar crashes, or digestive bloat — this video is your go-to guide on how and WHEN to drink apple cider vinegar, plus how it helps your body burn fat faster, avoid glucose spikes, and improve your gut microbiome 🧠💪🔍 What you’ll learn in this video:✅ Why ACV works (and what the "Mother" is)✅ The right dosage & how to drink it without gagging✅ When to drink it for max fat-burning & sugar control✅ Real studies showing how ACV lowers glucose & insulin✅ Tips for travel, daily routines, and myth-busting 💥✅ How Joanna LOST WEIGHT while traveling using this trick!💡 Struggling with fasting? Join us on this journey as we share real-life experiences, insights, and tips that have helped us lose 110 lbs combined!Don’t forget to LIKE 👍, SUBSCRIBE 🔔, and SHARE this video with someone who’s ready to transform their health naturally!
🚨 Are you stuck in your weight loss journey despite eating less or exercising more? You’re not alone – but you’re likely missing these 7 crucial factors!In this episode, Marcin & Joanna break down the 7 essential hacks that go way beyond calories, focusing on holistic weight loss strategies that actually work. Learn how to stabilize your blood sugar, improve gut health, build muscle, and even manage stress for long-term fat loss success. 💥✅ Inside this episode:Why stabilizing blood sugar is key to burning fat 🔥How intermittent fasting can break through plateaus ⏰The surprising link between muscle, metabolism, and weight loss 💪Stress & sleep—why cortisol is silently sabotaging your progress 😴How liver & gut health directly impact fat-burningWhy customizing your journey is the #1 rule for lasting success!If you're serious about burning fat, improving energy, and feeling better, this episode will give you real-world, actionable steps (plus some funny banter along the way)!👉 Hit LIKE, SUBSCRIBE, and join our private Facebook community🔶https://www.facebook.com/groups/glucoseguardians
In this episode, Marcin and Joanna reveal why protein is crucial for anyone aiming to lose weight, preserve muscle mass, balance hormones, and boost metabolism—especially as we age. 💪🔥 Whether you're just starting your health journey or looking to break through a plateau, this episode is PACKED with practical advice and real-world tips.✅ You’ll learn:How much protein you REALLY need per day (hint: you’re probably under-eating it!)The best protein sources (plant & animal-based) for optimal healthProtein myths debunked (will it damage your kidneys?)Simple ways to include more protein in your daily routineHow protein affects metabolism, cravings, and weight loss 🔄🎙️ Marcin & Joanna also share how they’ve navigated their own weight struggles while balancing real life and intermittent fasting.👉 Hit LIKE, SUBSCRIBE 👈🚨 Stay to the end to find out Joanna’s 5 go-to protein picks for busy people!
🔥 Carbs CAN help you lose weight—if you eat the right ones! Most people think carbs are the enemy, but today we're revealing 7 fat-burning carbs that actually boost metabolism, regulate hormones, and keep you full longer while helping you shed unwanted weight.Joanna and Marcin have lost 110 lbs using intermittent fasting and the right food choices, and in this episode, they break down which carbs fuel fat loss instead of storing it. 🍓🥑🥔🚀 Inside this video, we cover:✅ The truth about carbs—why you should NEVER cut them completely✅ 7 powerhouse carbs that support fat loss, metabolism, and hormone balance✅ How to eat carbs WITHOUT storing fat✅ Tips for choosing the best carbs and avoiding hidden weight gain traps💡 Want more fat-burning food tips? Subscribe and join our Facebook group for support and bonus content: https://www.facebook.com/groups/glucoseguardians👍 Like & Subscribe if you want to see more content about weight loss, intermittent fasting, and metabolic health!#IntermittentFasting #WeightLossTips #HealthyCarbs #FatBurningFoods #KetoDiet #LowCarbLifestyle #HealthyEating
Hey Glucose Guardians! 🍽️ Are you struggling with intermittent fasting but not seeing the weight loss results you want? In today's video, we're diving into the 5 Biggest Mistakes that could be holding you back from your goals. Whether you're new to fasting or a seasoned pro, these tips will help you break through weight loss plateaus and supercharge your health journey!🎯 What We Cover:Not Varying Your Fasting WindowsNot Fasting Long EnoughFood Choices That Hinder Weight LossDetox Pathways: Clearing Toxins for Fat LossWhen to Take a Break from Fasting🚀 Ready to Fast Smarter and Burn Fat Faster? Make sure to like, subscribe, and join our Facebook Group for exclusive content and support!👉 Join Our Community: https://www.facebook.com/groups/glucoseguardians#IntermittentFasting #WeightLoss #FastingMistakes #GlucoseGuardians #HealthyLiving
In this episode, we dive deep into the concept of eating ONLY eggs while practicing intermittent fasting! 🥚 Ever wondered if it's possible to lose weight, maintain energy, and stay healthy with such a simple diet? We break down the science, share personal experiences, and uncover the benefits and potential downsides of an egg-only approach.👉 Why Eggs?Packed with protein and essential amino acids 💪Low glycemic index, keeping blood sugar stable 📉Perfect for weight loss and maintaining energy levels ⚡Easy, affordable, and versatile for any meal 🥗🚨 Who Is This For?If you're aged 35-60 and have 15-25+ pounds to lose, intermittent fasting with a focus on whole foods like eggs might be the game-changer you've been looking for! Not for hardcore gym buffs but perfect for those who want a sustainable, flexible, and effective weight management strategy.🧠 Key Takeaways:Eggs provide satiety, making you feel full longer.They are a nutrient powerhouse with vitamins D, B12, and healthy fats.Eating eggs can help manage glucose and insulin levels, a crucial factor for weight loss.
Discover the incredible benefits of ketosis and how it can supercharge your weight loss journey! In this video, Joanna and Marson share their real-life experience of losing over 100 pounds using intermittent fasting and lowering glucose levels. Learn how ketosis works, how to get into ketosis faster, and why it’s a game-changer for energy, focus, and fat-burning. Plus, get practical tips for breaking a fast the right way and maintaining ketosis with the right foods.👉 What You'll Learn:✅ What is ketosis and how does it burn fat?✅ How intermittent fasting boosts ketone production.✅ Foods that accelerate ketosis and boost energy.✅ How ketosis helps reduce migraines, inflammation, and brain fog.✅ Tips to avoid keto flu and hunger during fasting.
🚀 STOP Breaking Your Fast the Wrong Way! 🚀Did you know that what you eat right after fasting can make or break your results? Whether you're doing intermittent fasting, OMAD, or extended fasts, the way you break your fast impacts your gut health, weight loss, energy levels, and even bloating!🔥 In this episode, we cover:✅ The best foods to break a fast and why they work✅ How to avoid bloating, fatigue, and sugar cravings✅ Why bone broth, fermented foods, and healthy fats are the key to a strong gut✅ What happens inside your body when you reintroduce food after fasting✅ How to set yourself up for sustained energy and appetite control💡 Struggling with fasting? Join us on this journey as we share real-life experiences, insights, and tips that have helped us lose 110 lbs combined!Don’t forget to LIKE 👍, SUBSCRIBE 🔔, and SHARE this video with someone who’s ready to transform their health naturally!🔶https://www.facebook.com/groups/glucoseguardians#BreakingAFast, #FastingMistakes, #IntermittentFasting, #WeightLossJourney, #FastingForHealth, #Autophagy, #GutHealth, #Ketosis, #HealthyEating, #MetabolicHealth, #FatBurningFoods, #HormonalBalance, #FastingTransformation, #BloatingFix, #SugarCravings, #BoneBrothBenefits, #FermentedFoods, #HealthyFats, #DopamineReset, #FastingResultsHosted by Joanna Rafalowicz and Marcin Rafalowicz
🚀 Fasting Hack: Snacks That Won’t Break Your Fast! 🚀Think you have to suffer through hunger while fasting? Think again! In this episode, we dive into a game-changing study that proves fasting snacks can help extend your fast, burn more fat, and keep glucose levels stable—without ruining your progress!🔬 What You’ll Learn in This Video:✅ The study-backed benefits of adding fasting-friendly snacks✅ How to extend your fast by 2+ hours (without hunger taking over!)✅ The best snacks to eat while fasting (and what to AVOID!)✅ Why these snacks won’t spike glucose or kick you out of ketosis✅ How to use fasting snacks to lose weight faster & feel amazing💡 Struggling with fasting or weight loss? These simple snack tweaks could change everything for you!Don’t forget to LIKE 👍, SUBSCRIBE 🔔, and SHARE this video with someone who’s ready to transform their health naturally!Hosted by Joanna Rafalowicz and Marcin Rafalowicz
🚀 Discover the surprising benefits of a 72-hour fast and how it can transform your body. Fasting has been shown to induce autophagy, a natural process where the body breaks down and recycles damaged cells and proteins, leading to a ketobiotic reset. For women, this can be particularly beneficial, as it can help regulate hormones and improve overall health. By incorporating different types of fasting, such as a 72 hour fast, into your routine, you can experience a range of benefits, including lower glucose levels and increased growth hormone response. Fasting for 3 days can also increase autophagy, helping to remove damaged cells and proteins from the body. Additionally, a 3-day fast can help regulate insulin response to fasting, and increase ketones, which can provide energy for the body. Dr. Berg and other experts recommend incorporating fasting into your diet, along with a keto diet, to experience the full benefits of autophagy and growth hormone response. By combining a reset diet with fasting, you can experience a range of benefits, from improved hormone regulation to increased energy and vitality. So, if you're looking to try a new approach to health and wellness, consider incorporating a 72-hour fast into your routine and see the surprising benefits for yourself. Don’t forget to LIKE 👍, SUBSCRIBE 🔔, and SHARE this video with someone who’s ready to transform their health naturally!
Unlocking the Secret to Weight Loss: The 5 Hidden Factors No One Talks About!👇👇 @GlucoseGuardiansGroup 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🚀 Want to take your health, weight loss, and energy levels to the next level? It's not just about diet and exercise—there are five critical factors that can supercharge your metabolism and optimize your health! In this episode, we reveal the game-changing benefits of cold exposure, heat therapy, light exposure, grounding, and oxygen optimization. 🔥 What You'll Learn in This Video: ✔️ Heat Therapy: How saunas and heat exposure improve circulation, lower cortisol, and boost metabolism. ✔️ Cold Plunges: Why exposing your body to cold water increases dopamine, strengthens your immune system, and enhances fat-burning. ✔️ Grounding: The surprising science behind walking barefoot and how it reduces inflammation and improves sleep. ✔️ Light Exposure: How natural light regulates your sleep, mood, and energy—plus how red light therapy compares. ✔️ Oxygen Optimization: The breathing techniques that enhance mental clarity, reduce stress, and improve recovery. 💡 These simple yet powerful wellness hacks can transform your life, helping you lose weight, improve sleep, and boost overall well-being! 👍 Don't forget to like, subscribe, and share if you found this helpful! 🔗 Join Us for More: Join Our Facebook Group: www.facebook.com/groups/glucoseguardians Like, Subscribe, and Comment below to share your experiences or ask questions. Let's keep supporting each other on this journey! 🔶 WATCH MORE VIDEOS ✅The Power of Glucose: Understanding Blood Sugar Spikes, Fats, and Carbs in Your Diet 👉https://youtu.be/ncBHYiqhCnI ✅How to Take Control of Your Health: Insulin Resistance, Glucose Testing & Weight Loss Tips 👉https://youtu.be/C3nM3gX4UgM ✅25 Pounds Lost in 4 Weeks! Weight Loss Journey + Top Intermittent Fasting Tips 👉https://youtu.be/ITYUHM0z1dY ✅Menopause, Sex Hormones & Weight Loss: What Every Woman Needs to Know! 👉https://youtu.be/kbSZ99Jrx1E ✅Master Your Mind: Overcome Emotional Eating & Weight Loss Struggles 🚀 👉https://youtu.be/1Jsw7h5h_Sg ✅The Mind-Body Connection (Part 2): Hacks for Sustainable Weight Loss 👉https://youtu.be/rQEfQ82J5y0 ✅7 Proven Hacks to Stop Glucose Spikes & Crush Cravings! 👉https://youtu.be/V5GA7nWdNeI ✅Meditation vs Sleep Which is Better for Your Health? 👉https://youtu.be/bfMMzejVlNc ✅Is OMAD the SECRET to Losing Weight FAST? 👉https://youtu.be/ngh_glK94NQ ✅We Tried a 24-Hour Fast for Health Benefits 👉https://youtu.be/2gueLrrLCx0 ✅What Nobody Tells You About Fasting 👉https://youtu.be/HqFr3fEqOj4 🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians
✅ 9 Cold Plunge Benefits You Didn’t Know (But Need to Try!) 👇👇 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🔷 Discover the surprising benefits of taking a cold plunge, from boosting energy and weight loss to improving autophagy and stress management. In this video, we'll dive into the science behind cold water immersion and how it can increase your brown fat, leading to a ketobiotic reset for women and men alike. Learn how to incorporate cold plunges into your daily routine, whether you're following an intermittent fasting or keto diet, and how it can complement your fasting regimen. Plus, find out how cold showers can increase your longevity and improve your overall health, just like Wim Hof and Dr. Berg recommend. Get ready to take the plunge and unlock a wealth of benefits for your body and mind! ✨ Join Our Community: For more tips and support, join our Facebook group "Glucose Guardians - Intermittent Fasting: A 100 lbs Journey" and follow our journey as we share weekly insights on fasting, glucose control, and achieving sustainable weight loss. JOIN GROUP: https://www.facebook.com/groups/glucoseguardians🔑 Hashtags:#ColdPlungeBenefits #IceBathSecrets #BoostEnergyNaturally #FastingAndColdExposure #ColdTherapyHacks #HealthierHabits2025 #MentalResilienceTips #DopamineBoost #IntermittentFastingTips #ColdWaterImmersionBenefits
✅ The Secret to Fasting Success – Why Electrolytes Are a Game-Changer! 👇👇 @GlucoseGuardiansGroup 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🔷 Are you struggling to achieve fasting success due to debilitating side effects like the keto flu? The secret to conquering these symptoms lies in understanding the crucial role of electrolytes in your fasting journey. In this video, we'll dive into the world of autophagy, ketobiotic reset for women, and different types of fasting, including alternate day fasting and intermittent fasting for weight loss. You'll learn how to overcome keto flu, beat the keto flu, and even cure it using dietary electrolytes and expert tips from Dr. Eric Berg and Kristi Davis. Don't let electrolyte imbalances hold you back from achieving your health goals. Watch until the end to discover the game-changing power of electrolytes in fasting and take the first step towards a healthier, happier you! Don’t miss this practical guide to mastering your fast and boosting results in 2025! Stick around until the end for exciting updates on Joanna's new program starting January 20th. 🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians #WeightLossJourney #Lose100lbs #SugarFreeLiving #HealthyLifestyle #FitnessGoals #GlucoseManagement #HealthyLiving #Over40Fitness #30sFitness #WeightLossSupport #InspireEachOther #Motivation #WeightLossGoals #SugarDetox #HealthyEating #FitOver40 #FitnessMotivation #LifestyleChange #HealthJourney
✅ WARNING Ignoring Water and Electrolytes Could Cost You Your HEALTH! 👇👇 @GlucoseGuardiansGroup 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🔷 Are you ignoring the importance of water and electrolytes while fasting? You might be putting your health at risk! In this video, we're discussing the crucial role of electrolytes and hydration during fasting, autophagy, and ketobiotic reset. Many women struggle with emotional eating and weight loss, but did you know that dehydration can exacerbate these issues? Learn how to overcome emotional eating, stop binge eating, and stay motivated with mindful eating tips and intermittent fasting strategies. As a bonus, we'll dive into the importance of glucose control and how to maintain healthy electrolyte levels while fasting. Don't let loss of electrolytes hold you back from achieving your health goals. Tune in to find out how much water you should drink while fasting and how to avoid common mistakes that can cost you your health. 💡 Join the Conversation: 👉 Share your thoughts in the comments below! 👉 What's your go-to breakfast? Do you use vinegar before meals? 🔶 WATCH MORE VIDEOS ✅The Power of Glucose: Understanding Blood Sugar Spikes, Fats, and Carbs in Your Diet 👉https://youtu.be/ncBHYiqhCnI ✅How to Take Control of Your Health: Insulin Resistance, Glucose Testing & Weight Loss Tips 👉https://youtu.be/C3nM3gX4UgM ✅25 Pounds Lost in 4 Weeks! Weight Loss Journey + Top Intermittent Fasting Tips 👉https://youtu.be/ITYUHM0z1dY ✅Menopause, Sex Hormones & Weight Loss: What Every Woman Needs to Know! 👉https://youtu.be/kbSZ99Jrx1E ✅Master Your Mind: Overcome Emotional Eating & Weight Loss Struggles 🚀 👉https://youtu.be/1Jsw7h5h_Sg ✅The Mind-Body Connection (Part 2): Hacks for Sustainable Weight Loss 👉https://youtu.be/rQEfQ82J5y0 🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians #hydrationforfasting #waterandfasting #fastingtips2025 #ketoandfastingguide #intermittentfastingsuccess #electrolytesforfasting #weightlossafterholidays #beginnerfastingguide #beatketoflu #fastingsurvivalkit #electrolytebenefits #fastingmotivation #startfastingjourney #loseweightafterchristmas #hydrationforhealth
✅ Post-Holiday Fasting Reset – How to Get Back on Track After Christmas & New Year 👇👇 @GlucoseGuardiansGroup 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🎯 Ready to Reset After the Holidays? Christmas and New Year can leave us feeling sluggish and heavier. In this episode, we break down a simple step-by-step fasting guide to help you detox, burn fat, and get back on track after indulging during the holidays. 🔥 Here’s What You’ll Learn: Week 1: Cut sugars, stop drinking calories, and clean up your pantry. Week 2-3: Adjust your eating window, start 12-14 hour fasts, and ease back into the routine. Week 4-6: Push to 16-18 hour fasts, optimize eating habits, and start burning fat consistently. BONUS: Tips on surviving hunger, preparing snacks, and maintaining a fasting schedule. 💪 Whether you're a fasting beginner or someone restarting their journey, these fasting hacks and tips will make the process easier and more effective. 👉 Join Our January Fasting Challenge – We’re kicking off the year with a 24 to 36-hour fasting challenge starting January 5th. If you’re ready to jump in, head to our Facebook group for the full plan and live updates! 🔗 Join the Glucose Guardians Community: Glucose Guardians Facebook Group – Get recipes, tips, and support from others fasting just like you! 🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians #postholidayfastingreset, #fastafterholidays, #fastingtipsforweightloss, #restartintermittentfasting, #loseweightafterchristmas, #detoxafternewyears, #reducesugarcravings, #24hourfastingbenefits, #16hourfasting, #fastingforfatloss, #breaksugarhabit, #intermittentfastingguide, #restartfasting, #holidaydetoxfasting, #januaryfastingchallenge
🥤 Fasting and wondering what you can drink? In this episode, we break down the best drinks to have during fasting without breaking ketosis or spiking insulin! Whether you're preparing for a 24-hour, 36-hour, or even longer fast, knowing what you can safely consume is key to staying on track. 🚨 In This Episode: Clean Fasting Drinks – Water, black coffee, herbal teas, and more!Flexible Fasting Drinks – Coffee with MCT oil, bone broth, and electrolytes for extended fasts.Alcohol and Sodas – What to drink (and avoid) during holiday parties and celebrations.Fasting Tips – How to break your fast properly and stay in fat-burning mode! 💪 Who Are We? Marcin and Joanna have lost 110 pounds together and are on a mission to lose another 100! We’re sharing our journey to inspire and help others through intermittent fasting, glucose control, and healthier habits. 🎄 Holiday Fasting Challenge Coming January 2025! Ready to reset after the holidays? Join our upcoming 36-hour fasting challenge starting January 5th. We'll guide you through the process and help you detox, burn fat, and start the new year stronger! 👉 Join Our Facebook Group for More Tips and Challenges! 🔗 Glucose Guardians - Intermittent Fasting 100-Pound Journey https://www.facebook.com/groups/glucoseguardians
🎄 Happy Holidays from the Glucose Guardians! 🎄 In this special holiday episode, we dive deep into the 36-hour fast, sharing its incredible benefits, how it works, and tips to help you push through the challenge. If you’re ready to burn stubborn fat, reduce inflammation, and detox after holiday indulgence, this is the episode for you! 💡 What You’ll Learn: The science behind 36-hour fasting: How it burns fat, reduces cholesterol, and improves gut health. Step-by-step guide: How to prepare, what to eat beforehand, and how to break your fast safely. Why fasting can boost your mood, lower stress, and sharpen your focus. Tips to stay on track and manage hunger during the fast. 🎯 Upcoming Challenge: Start Fresh in January Kick off 2025 with a healthy reset! Join us on Sunday, January 5th for a guided 36-hour fast and experience the transformative power of fasting. Details and prep steps will be shared in our Facebook group: 📍 Glucose Guardians: Intermittent Fasting 100-Pound Journey 👉 https://www.facebook.com/groups/glucoseguardians 🎁 Special Opportunity for January: Looking to get serious about weight loss? Joanna is offering a 30-day personalized coaching program for a small group. Weekly meetings, tailored strategies, and support to jumpstart your health journey in 2025!
Good morning, everyone! Marcin and Joanna here, back to share our weight loss journey and the game-changing apps we use to track our progress and stay motivated. 🚀 Here’s what we cover in this episode: ✅ Weekly weight updates – our wins and struggles post-Thanksgiving. ✅ The BEST tools for tracking meals, movement, and fasting progress. ✅ Apps we use for mindfulness, meditation, and even hormonal cycle tracking. ✅ How to prepare for the upcoming 36-hour fasting challenge! 🎯 Whether you’re new to fasting or looking to break through a plateau, these tools will make a HUGE difference in keeping you consistent, motivated, and on track. Plus, we’re sharing all the data that has helped us lose over 100 pounds together and build a sustainable lifestyle. 🕒 Sections and Apps we are covering today: 👉 Essential Weight Loss Apps Overview 👉 Meal Tracking with the Simple App 👉 Tracking Weight with Renpho 👉 Glucose & Ketone Monitoring with Keto Mojo 👉 Movement & Walking Stats with Strava 👉 Mindfulness & Sleep with Headspace & Insight Timer 👉 Hormonal Cycle Tracking for Women 👉 Prepping for a 24-hour to 36-hour fasting challenge 💬 Questions? Suggestions? Join us! 📌 Our Facebook Group: The Glucose Guardians – Intermittent Fasting 100lb Journey https://www.facebook.com/groups/glucoseguardians 👉 Connect with a supportive community, get updates, and join our challenges! 📸 Tag us in your journey: Use #GlucoseGuardiansGroup