WEEK 2

Videos Days 8 & 10

Day 8: Fasted Fat-Burning Walk

Make Your Own Notes

1. Cellular autophagy is
your body’s ability to
renew its cells when
you’re in a fasted state.

2. The simplest
method for engaging
your body’s natural
inclinations for
cellular autophagy is
by walking while
you’re in a fasted
state.

3. For your morning

fasted walk, you want
to build up to 35
minutes. That is the
“sweet spot” for
activating cellular
autophagy.

4. Trigger reminders
help to make this
fasted morning walk a
habit.
Day 8: Tasks for Today
Write down your notes and share in the Tribe:
• Do your first fasted fat-burning walk. Do this DAILY.

• Record a 30-60 second video of you doing your first

fasted fat-burning walk.

• Share to support your Tribe members and celebrate! Let

us see where you are doing your walk.

Day 10: Hot & Cold Shower

Make Your Own Notes

1.The benefits of a quick
cold/hot shower include:
1.Converting adipose
tissue into brown fat
2.Creating more
mitochondria
3.Enhancing nitric
oxide production
4.Increasing
metabolism

2. For your cold/hot

shower you need to
do this 10 times:
-20 Seconds of cold
-10 Seconds of hot

3. Do your cold/hot
shower TWICE DAILY.
Ideally, once in the
morning, and once in
the evening. If you can
only do it once, that
works too!
Day 10: Tasks for Today
Write down your notes and share in the Tribe:
• Take your first hot & cold shower.

• Do the hot & cold shower DAILY. Twice if possible.

• Share your thoughts on the experience with the Tribe