Hello Viewer,

For most people, 🌍 fasting is not a choice. In our world of abundance, however, fasting as a choice is an antidote and the blueprint for better health and longevity. Our ancestors knew this, and some of us continue to practice the anti-Ozempic answer.

In Edition #65, we launch a quick start to Fasting for better health.

P.S. If this gets clipped by Gmail, click the “Read Online” link in the top right. You can also Listen Online as well 🎧.

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ICYMI:  HABITS | The Perspective #64 

HOW IS YOUR SOBER OCTOBER GOING?

21/21 🗓️

Today's Lookahead 👀

1. 👁️ OVE’S GUIDE TO FASTING FOR BETTER HEALTH 🍽️

2. MINDFUL PRACTICE 🧠 BREATHING COORDINATION 🎯

3. 💪🏾 WEEKLY WORKOUT

4. FIND YOUR PERFECT FASTING FIT ⏳

"What Fasting Method is Right for You?"
Take this 3-question quiz to determine which fasting style suits your lifestyle best! 👇

_{👁️ OVE’S GUIDE TO}

FASTING FOR BETTER HEALTH 🍽️

Fasting can feel intimidating, but it’s easier than you think! Here’s your guide to getting started with fasting, plus tips to help you succeed. 🏆

⏳ What is Fasting?

Fasting involves going without food for specific periods, helping your body in several ways beyond just weight loss.

Benefits of Fasting 🌟

• Supports Fat Loss: By regulating insulin, fasting helps you burn stored body fat more effectively.

• Boosts Mental Clarity 🧠: Fasting increases Brain-Derived Neurotrophic Factor (BDNF), enhancing cognitive function and focus.

• Improves Metabolic Health: It can reduce inflammation, regulate blood sugar, and lower cholesterol.

• Promotes Cellular Repair 🔧: Fasting initiates autophagy, clearing damaged cells and promoting regeneration.

• Increases Longevity: Fasting may help you live longer by reducing oxidative stress and promoting overall healthier aging.

Types of Fasts 🕰️

• Intermittent fasting (IMF) involves altering between eating and fasting, like 16-8 (16 hours fasting, 8 hours eating).

• Time-Restricted Eating (TRE): Eat within a set time window each day, typically 8-12 hours, and fast the rest (e.g., 12-12 or 16-8).

How to Get Started with Fasting 🚀

1. Use Your Sleep to Your Advantage 😴: Let your sleeping hours kickstart your fasting window—it's the easiest way to fast without effort.

2. Start Small: Begin with a 12-12 or 16-8 approach, gradually increasing the fasting window as you get comfortable.

3. Stay Hydrated 💧: To curb hunger during fasting periods, drink plenty of water, herbal teas, or some (black) coffee.

4. Track Your Progress 📊: Keep a log of your fasting hours and the foods you eat to stay accountable and consistent.

5. Be Flexible: Fasting doesn’t mean ignoring hunger! Listen to your body, and always meet your caloric needs with nutrient-dense foods and all necessary macronutrients.

6. Mindset Shift 🌱: Over time, you’ll naturally eat less as your body adapts, and you’ll shift toward nutrient-dense, whole foods.

Fasting Durations ⏰

• 12-12: 12 hours fasting, 12 hours eating (perfect for beginners).

• 16-8: 16 hours fasting, 8 hours eating (a popular intermediate option).

• 18-6: 18 hours fasting, 6 hours eating (more advanced).

• 24: One full day of fasting, done occasionally.

Overcome Hunger with These Strategies 🍽️

1. Satiating Foods 🥑: Incorporate foods like avocados, eggs, chia seeds, and nuts into your meals to keep you full longer.

2. Skip Breakfast: Consider pushing your first meal later in the day to make fasting more convenient.

3. Stop Eating 3 Hours Before Bed 🛏️: This aids digestion and improves sleep.

4. Wait 3 Hours After Waking 🌅: Delaying your first meal extends your fasting window effortlessly.

✨ Insights ✨

Fasting is about finding what works best for you. Use your natural rhythms, stay consistent, and remember to nourish your body with balanced, nutrient-dense meals during your eating window. Over time, fasting becomes less about restriction and more about making mindful, health choices!

MINDFUL PRACTICE 🧠 

BREATHING COORDINATION 🎯 

Breathing Coordination is about syncing your breath with movement to boost oxygen efficiency and reduce strain during physical tasks. Listen to this week’s mindful practice below 🔄 .

➕ Benefits:

• ✅ Improves oxygen delivery to muscles, reducing fatigue.

• ✅ Conserves energy by syncing breath with movement.

• ✅ Reduces stress and prevents rapid, shallow breathing during effort.

This method works for any physical activity and is especially effective for enhancing performance and endurance.

_{💪🏾 WEEKLY WORKOUT}
MICRO-WORKOUT
LOWER BODY

In this series of exercises, we focus on Bodyweight Micro-Workouts that you can perform anywhere. These workouts provide strength and endurance benefits without the need for equipment.

DURATION: 15 mins INTENSITY: Moderate
TARGET CALORIES: 150 TARGET HEART RATE: 100-150

Download a copy of this week’s workout below 👇

_{WRAP UP 📋}
FIND YOUR PERFECT FASTING FIT ⏳

Results:

• 12-12 (Beginner): If you tend to snack throughout the day and feel energized in the morning, start with a balanced 12 hours of fasting and 12 hours of eating.

• 16-8 (Intermediate): If you're used to 2-3 meals and hit your stride around midday, try fasting for 16 hours with an 8-hour eating window.

• 18-6 (Advanced): For those who skip meals and are more active in the evening, push your fasting window to 18 hours with just 6 hours for eating.

Now, find your fasting flow! ⏰🔥

Train With Overman App📲

Train with Overman 
Get 14 Days of Free  Expert Fasting Coaching and Nutrition Tracking from Coach DC 💪🏾

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}