Mar 26, 2021
Join the Reynolds family to see how they finished the Take
Charge 10 challenge, how they feel about it, and what changes they
plan to keep.
Day 8 you don't drink caffeine 6 hours before bed. This, again,
helps reduce caloric beverages in the afternoon & dinner, but
it also helps improve your sleep. Good sleep helps bolster healthy
One way the Reynolds family was able to prepare for a gathering
that normally might involve alcohol & food was they prepared
the food and ensured it was healthy--but still tasty. They simply
didn't drink alcohol for the gathering, and though it would have
been nice they continued to feel good and it wasn't as big of a
deal as they had expected.
One thing Matt identified was that gamifying things--working
to achieve macros & calories & sticking with goals using
MyFitnessPal--really helped motivate him to stay on
On day 9, you heed to balance your meals, so no all carbohydrate
meals especially. For many, an all carbohydrate meal will lead to a
big spike in insulin and they'll ultimately feel hangry soon
thereafter and look for more food. Trying get a little bit of
everything--fruit & nuts or cheese, for example--really
For the Reynolds, this wasn't a hard day but a day to really
solidify those habits they had already developed.
For the final day, you have to know everything you're eating and
not eat outside the home. The Reynolds family partook in some Cox
wings & BBQ sauce--Cox Sauce, get you some--and really enjoyed
Overall, everyone was feeling better and though there were certain
things they looked forward to, they largely wanted to continue the
habits and success they created with the challenge. They also
didn't feel deprived, so they didn't go and have a 3000 calorie
meal, like they might have after a typical "diet" in the past, but
rather went out to a diner and eat reasonably but some foods that
they hadn't had over the past 10 days.
Ultimately, this is about sustainable nutrition habits to achieve
your health goals. If you follow a diet that you couldn't keep up
with long-term, you need to think about why you're following that
diet. While there are certain circumstances where this may make
sense, most people can just follow the basics of nutrition, not
feel so deprived, and reach their goals.
For Rachel and their daughters, they mostly missed sugar. For Matt,
he craved a bit more fat.
They're glad they did it, and glad they did it together. They felt
more conscious, more intentional about food, but without
neuroticism or morality.
Join us for the Take Charge 10 nutrition challenge. If you missed
the kick off on March 22, no problem, you can do this anytime you
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