Food Rules Day 9 Take Out Tuesday
Take Out Tuesday & The Sugary Drink Challenge
Today's Rule: Take out breakfast or dinner to incorporate intermittent fasting for 16 hours.
Your Action Plan:
- The Window: Eat all your meals within an 8-hour window (e.g., 12:00 PM to 8:00 PM).
- During the Fast: Black coffee, plain tea, and water only.
The Lesson: Most Americans drink and eat twenty-two teaspoons of sugar a day. Sugar hides in soda, juice, and sports drinks. A regular 12oz soft drink contains up to 10 teaspoons of sugar, which corrodes blood cells, increases the risk of heart disease, and causes body fat.
Mindful Habit Challenge: Replace every single sugary drink today with cold water or unsweetened coffee or tea. You can find healthier alternatives like Kombucha and Zevia soda.
The Science: In 2016, the Nobel Prize in Medicine was awarded to Dr. Yoshinori Ohsumi for his discoveries regarding autophagy. Autophagy literally translates to "self-eating." When you stop feeding your body for extended periods, your cells begin to hunt down dead, damaged, and mutated cellular debris and recycle it into new, healthy tissue.
Imagine a busy restaurant kitchen. If orders (food) keep coming in 24 hours a day, the kitchen staff has to keep cooking. They never have time to clean the grills, mop the floors, or take out the trash. Fasting closes the kitchen. It allows the deep-cleaning crew to come in, scrub the system, and prep for the next day.
Coach Ryan's Note
The Magic of Autophagy We are utilizing a 16-hour fast today to trigger a biological process that your body desperately needs but rarely gets: cellular cleanup.
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