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

Hey everyone! We’re back after surviving Thanksgiving, and guess what? It’s time to tackle those holiday indulgences head-on with a powerful weight-loss tool: Calorie Cycling! 🚀 In this episode, Marcin and Joanna discuss: ✅ What calorie cycling is and how it works. ✅ How it prevents plateaus by tackling metabolic adaptation. ✅ Why it’s a great psychological strategy to balance eating and fasting. ✅ Tips for maintaining muscle mass while shedding fat. ✨ 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 Calorie cycling isn’t just about losing weight—it’s about sustainability and making the process work for YOU! Whether you’re dealing with post-holiday guilt, struggling with motivation, or looking for a smarter way to burn fat without losing muscle, this strategy could be your game-changer. 🏋️‍♂️ 🎯 Action Steps: 1) Set your weekly calorie goal and learn how to divide it between high and low-calorie days. 2) Time your high-calorie days with workouts or busy schedules. 3) Join Joanna’s experiment and find out if calorie cycling is right for you! 🕒 Main topics: Surviving Thanksgiving & Weight Gain Confessions What Is Calorie Cycling? Why It Works: Metabolic Adaptation Explained Calorie Cycling for Muscle Preservation Psychological Benefits: Why It Keeps You Motivated Tips for Getting Started & Eliminating Plateaus 💬 Let us know in the comments: Are you ready to try calorie cycling? What’s your biggest weight-loss struggle? 🎥 Watch the full episode now and don’t forget to hit the LIKE button, SUBSCRIBE for weekly tips, and SHARE this with someone who needs a post-holiday reset! 🛑✨

Happy Thanksgiving! 🦃🍁 Join Joanna and Marcin for Episode 16 as they share the ultimate secrets to overcoming procrastination, emotional eating, and breaking through mental barriers that sabotage your weight loss journey. This week, we tackle the third component of weight loss most people overlook—your mind! We explore practical strategies to: ✅ Conquer procrastination and perfectionism ✅ Stop breaking promises to yourself ✅ Manage emotional eating & eliminate self-sabotage 🍫 ✅ Handle stress and reduce cortisol spikes ✅ Set achievable, realistic goals for long-term success 💡 Key Takeaways: Why stress impacts weight loss and how to manage it Tools to rewire your brain and build sustainable habits 🧠 Simple mindset shifts to stay motivated How Joanna’s 100-day challenge changed her perspective

📚 Resources Mentioned: Episode 15: 7 Hacks to Reduce Glucose Spikes https://youtu.be/V5GA7nWdNeI The Gap and The Gain by Benjamin Hardy: https://amzn.to/3VaIefR Join Our Facebook Group: https://www.facebook.com/groups/glucoseguardians What's in this episode: Happy Thanksgiving! Introductions & Weekly Updates Why Mindset is the Missing Link in Weight Loss Procrastination & Perfectionism: The Silent Saboteurs Emotional Eating: Why We Turn to Food for Comfort Breaking Promises to Yourself: Rebuilding Trust Stress and Cortisol: The Hidden Weight-Gain Culprit Realistic Goal Setting & Overcoming Negative Spirals The Power of Habit Stacking: Simple Tips for Success Joanna’s Perspective: Staying Disciplined & Resilient 💡 Join the Conversation: 👉 What’s the biggest mental barrier in your weight loss journey? 👉 Have you tried habit stacking? Share your wins in the comments! 📢 Like, Subscribe, and Share: If this episode resonated with you, hit 👍 and subscribe for more actionable strategies! Help us spread the word—share this video with a friend who's working on their health goals. Let’s grow our community together! 🌟