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! 🌟

Welcome to Episode 15! 🥳 This week, Joanna and Marcin dive into 7 game-changing hacks to reduce blood sugar spikes, control cravings, and boost energy. Whether you're tackling stubborn weight, navigating menopause, or just aiming for a healthier lifestyle, these tips are essential. 🍎✨ We cover: ✅ How to eat in the right order to minimize sugar spikes ✅ Why vinegar before meals is a magic trick for your metabolism ✅ The secret to savory breakfasts that keep cravings away ✅ How to make dessert a guilt-free indulgence! 🍨 ✅ And much more... If you've struggled with hunger, fatigue, or sugar crashes, these tips will transform your eating habits. Watch now for practical, science-backed advice that’s easy to follow. 💡 📚 Resources Mentioned: Episode 4: Deep dive into glucose testing & hacks Our Facebook Group with free guides & tools: Join here Main topics: Introduction: Weekly Weight Update Why Glucose Spikes Matter: Health Risks & Aging Hack #1: Start with Veggies 🥦 Hack #2: Eat in the Right Order Hack #3: The Savory Breakfast Revolution 🍳 Hack #4: The Power of Vinegar Before Meals Hack #5: Make Dessert Count (Stop Snacking!) Hack #6: Move After Meals 🚶‍♂️ Hack #7: Dress Up Your Carbs Benefits of Lowering Glucose Spikes Final Thoughts & Next Episode Sneak Peek 💡 Join the Conversation: 👉 Share your thoughts in the comments below! 👉 What’s your go-to breakfast? Do you use vinegar before meals? 📢 Like, Subscribe, and Share: If you found this episode helpful, hit the 👍 button, subscribe, and share this video with friends who are on their health journey. Let’s make healthy living viral! 💪

💥 Ready to break through weight loss plateaus with a 24-hour fast? 💥 Join Marcin and Joanna as they dive deep into the world of intermittent fasting and explain the benefits of a 24-hour fast! From gut health to sustainable weight loss, we’re here to show you how to make fasting work for you, no matter your age or experience level.

🌟 Topics Covered in This Episode:

Why intermittent fasting is a game-changer for energy and focus

How to make 24-hour fasts work for weight loss, gut health, and overall wellness

Practical tips for handling hunger pangs and maintaining energy levels during your fast

Best ways to break a 24-hour fast for optimal results!

💥 Special 24-Hour Fast Challenge! 💥

Want to join us on this journey? We’re kicking off our community 24-hour fast challenge right before Thanksgiving. Get ready to reset and start fresh with a new, healthier you. Join our Facebook Group for live updates, tips, and support throughout the challenge!

🔗 Useful Links & Resources:

⏰ Episode Agenda:

Introduction to the 24-Hour Fast

Benefits of intermittent fasting

Tips for starting your fast

Breaking the 24-hour fast for best results

The 24-Hour Fast Challenge details

👍 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!

In this Part 2 of our Body & Mind series, we continue discussing the strategies that help us in our 100-pound collective weight loss journey. This episode is all about the benefits of walking and introducing light exercise to support weight loss and overall health.

📌 Download Your Free Cheat Sheet:Get our Healthy Lifestyle Practices Cheat Sheet for a quick reference to meditation, sleep tips, and exercise routines. Available in the Glucose Guardians Facebook Group > facebook.com/groups/glucoseguardians

🎯 Topics Covered:- Quick Recap of Part 1: In our previous episode, we touched on the importance of meditation and sleep.- Why Walking is a Game-Changer: Benefits like improved mood, better sleep, enhanced cognitive function, and more.- Our Personal Stories: How walking became a key part of our routine and the lessons we learned.- Exercise Tips for Beginners: Starting slow, finding sustainable routines, and focusing on consistency is important.- Joanna’s Resistance Band Routine: Simple strength exercises that take only 7-15 minutes a day.- Book Recommendations: 'Spark' by John J. Ratey and 'The 4-Hour Body' by Tim Ferriss for understanding the science and benefits behind these practices.

💡 Key Takeaways:- Walking can be as effective as running for burning calories over the same distance.- Exercise improves metabolism, helps maintain lean muscle mass, and supports your weight loss journey.- Moderate, consistent exercise is most beneficial for sustainable health improvements.- Simple routines with minimal equipment (like resistance bands) can significantly impact overall health.

🔗 Join Us for More:Join Our Facebook Group: www.facebook.com/groups/glucoseguardians

🏃‍♂️ Get Moving This Week:Challenge yourself to a 15-minute walk or try a simple resistance band workout like Joanna’s! Remember, every step counts.

Like, Subscribe, and Comment below to share your experiences or ask questions. Let’s keep supporting each other on this journey!

#WalkingBenefits #WeightLossJourney #ExerciseTips #HealthyLiving #ResistanceTraining #IntermittentFasting #GlucoseGuardians #MindAndBody #WellnessTips

Welcome to Episode 12 of our weight loss and health journey series! Today, we’re diving deep into the mind-body connection, focusing on the benefits of meditation, the importance of quality sleep, and how these elements can help you achieve your health goals. If you're struggling with stress, sleep issues, or weight loss, this episode will provide practical tips on incorporating mindfulness into your daily routine. Plus, we share personal stories and insights on how meditation and sleep routines transformed our lives! 📊 Key Topics Covered: Introduction & Weekly Progress 📈 Why Meditation is Not "Woo-Woo" 🧘 The Power of Sleep & Circadian Rhythm 🛌 Optimizing Sleep for Better Health 🌙 The Apps We Recommend for Meditation & Sleep 📲 Sneak Peek of Next Week's Episode & What's Coming Up 🔍 Meditation & Sleep Tips Mentioned: Headspace App: Perfect for guided meditations for beginners and daily routines. https://apps.apple.com/us/app/headspace-sleep-meditation/id493145008 Insight Timer App: Great for unguided meditation with various soundtracks and custom settings.https://apps.apple.com/us/app/insight-timer-meditate-sleep/id337472899 Books Mentioned: The Untethered Soul by Michael Singer 🧠https://amzn.to/4fk5srD Why We Sleep by Matthew Walker 📖 https://amzn.to/3YCWwrP 🔗 Join our Facebook Group for more resources, motivation, and support on your journey: facebook.com/groups/glucoseguardians 📲 Listen on Spotify for audio content on-the-go: https://podcasters.spotify.com/pod/show/glucoseguardians 👉 Don’t forget to subscribe for weekly updates on our health journey, tips on fasting, meditation practices, and sleep improvement strategies! 👍 Like this video if you found it helpful, and drop a comment below to share your experiences or ask questions. Let’s connect! ➡️ Follow Us: Instagram: @glucoseguardiansgroup #Meditation #MindBodyConnection #WeightLossJourney #SleepOptimization #Mindfulness #IntermittentFasting #HealthyLiving #StressRelief #MeditationForBeginners #MentalHealthMatters #GlucoseGuardians

Welcome back to our weight loss journey! In today’s episode, we dive deep into different intermittent fasting strategies including Alternate Day Fasting, OMAD (One Meal a Day), and Time-Restricted Eating (TRE). Joanna shares her personal travel tips for staying on track with healthy eating while traveling, and we talk through our collective progress toward losing 100 pounds—again! If you're curious about our ups, downs, and how we continue to make fasting work in real life, this is the episode for you. 🍽️🔥 ✨ 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✅ Don't forget to Subscribe, Like, and Comment below with your fasting or weight loss questions! We'll be sure to answer them in upcoming episodes! 🔍 Key Topics Covered: Introduction & Catch-Up Joanna's Travel Eating Tips 🛫 Our Weight Loss Progress 📉 Time-Restricted Eating (TRE) Explained ⏳ Alternate Day Fasting: How It Works 🗓️ OMAD (One Meal a Day): A Deep Dive 🍽️ Exercise & Fasting: Best Practices 🏋️‍♂️ Breaking Through Plateaus with Different Fasting Methods 🧠 #IntermittentFasting #WeightLossJourney #AlternateDayFasting #OMAD #TimeRestrictedEating #FastingTips #FatBurn #WeightLossForWomen #HealthyEating #FitnessMotivation #FastingForBeginners