60 Days Beginner to Advanced Intermittent Fasting Challenge: A Journey of Transformation with Coach ❤️ Theah
- Coach❤️Theah
- 6 days ago
- 5 min read
#CoachTheah @Coachtheah #fasting
Welcome to this exciting 60-day challenge, designed to guide you from a beginner to an advanced level of intermittent fasting (IF). Whether you’re looking to lose weight, increase mental clarity, improve overall health, or simply gain a better understanding of how IF works, you’re in the right place!
Coach ❤️ Theah will be with you every step of the way, offering support, advice, and motivation throughout the entire journey. Let's get started!
❤️Here are additional benefits of fasting
Phase 1: Days 1-20 – Getting Comfortable with Intermittent Fasting
Objective: Build the foundation and establish consistency with basic fasting schedules.
Key Focus:
Understanding IF Intermittent fasting is not a diet but a pattern of eating. You cycle between periods of eating and fasting, allowing your body to rest from digestion and burn fat more efficiently.
If you are new to fasting cycling, here is the mindset I want you to have. In a 24-hour period, you should have a window of time when you fast and a window of time when you eat. Up until now, you may have only fasted when you slept. That might be your only six- to eight-hour period without food. This is not long enough to let your insulin levels come down. It’s not long enough to reverse insulin resistance or to get your body to secrete ketones. I want you to work toward what is called intermittent fasting. The first style of intermittent fasting I want you to master is going 13 to 15 hours without food. Sound like a daunting task? Let me give you an easy way to get there.
The easiest first step toward intermittent fasting is to just push your breakfast back an hour. For many women I work with, this first step can be challenging. You may feel dizzy, hungry, and a little cranky when you first make this change.
Choose Your Method As a beginner, you’ll start with an easier fasting schedule like the 15/9 method (fasting for 15 hours and eating during an 9-hour window). You could also experiment with the 12/12 method for the first week, which involves fasting for 12 hours and eating within a 12-hour window.
Stay Hydrated Drink plenty of water, herbal teas, or black coffee during fasting hours. Hydration is key to making this transition smooth.
Meal Composition Focus on nutrient-dense, whole foods during your eating window. Aim for balanced meals with healthy fats, lean proteins, and complex carbs. Include fiber-rich veggies and fruits to stay satisfied.
Mindset The first few days may be tough as your body adjusts to the new eating pattern. Stay positive and remind yourself that this is a gradual process. Trust the journey!
Daily Tasks for Phase 1:
Track your fasting hours and eating windows.
Practice mindfulness and avoid overeating during eating windows.
Ensure that your meals are nutritious, well-balanced, and satisfying.
Include a small physical activity, like walking or light stretching.
❤️ Phase 2: Days 21-40 – Building Endurance and Expanding Knowledge
Objective: Increase your fasting windows and gain more control over your hunger.
Key Focus:
Extend Your Fast By this phase, you can experiment with 18/6 or 20/4 fasting methods. It’s okay to challenge yourself, but listen to your body and don’t push too hard.
Understanding Hunger Learn to differentiate between physical hunger (your body needing fuel) and emotional hunger (mind-driven cravings). Fasting helps you develop a deeper awareness of your body’s needs.
Meal Timing and Frequency Focus on eating two or three balanced meals within your window. The goal is not to overeat during your eating period but to nourish your body sufficiently.
Exercise During Fasting By this phase, you can try exercising in a fasted state. Many people report feeling more focused and energized when working out during a fast.
Daily Tasks for Phase 2:
Experiment with longer fasting windows (18/6 or 20/4).
Begin tracking your hunger cues and how your body reacts to longer fasts.
Include moderate physical activity (30 minutes, 3-4 times per week).
Practice gratitude and self-compassion—celebrate your wins, no matter how small!
Most women over 40 simply aren’t getting enough protein, especially as your needs increase with age! As you get older, you can progressively lose muscle mass, strength, and function—a condition called sarcopenia. Your muscles can also become less sensitive to the effects of protein and exercise (known as anabolic resistance). This makes building and maintaining muscle mass more difficult.
I recommend that you aim for at least 20-30 grams of protein with each meal ~ .6-1. gram per lb of lean body mass (150 lbs @ 25% body fat = 112.5 lbs lean mass x 1.0 = 112 grams of protein per day), as it is crucial to preserving muscle mass, boosting your metabolism, burning fat, and staying energized and satiated throughout the day.
Every recipe in this guide, takes a protein-first approach to ensure that you’re optimizing your protein quota and getting the many, many benefits of this critical macronutrient. Meeting your protein quota is a surefire ticket to achieving your ideal body composition, boosting your energy levels, and aging with power, not just with grace. A note on vegan/vegetarian diets: While plant-based protein sources are beneficial for many aspects of health, they often lack certain essential amino acids that are crucial for maintaining muscle mass and preventing age-related muscle loss. Contact me for your customized plant based or vegetarian diet guide.
❤️Coach Theah Expert Tips -
✅Breakfast - start your day with 20 grams of protein limited refined carbohydrates
✅Eat 20-30 grams of protein at each meal
✅Eat your protein first
✅Avoid drinking your protein & carbs - toss that smoothie in a bowl, it will keep you full
✅Limit snacking or make the snack, high protein (beef jerky, yogurt, cottage cheese)
To receive a customized nutrition plan or join the 7-day protein challenge, contact Coach Theah at coachtheah.com or coachtheah@gmail.com
❤️Other helpful items
⬜ Practice Mindful Eating
⬜ Time Restricted Eating
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
Copyright: The content of this manual is strictly prohibited from use, reproduction, or transmission in any form or by any means, whether electronic or mechanical. This includes methods such as fax, photocopy, recording, or any information storage and retrieval system, except for personal use by the purchaser. The reproduction of this manual in any form is prohibited without the explicit written consent of Theah’s Enterprise & Business Consulting, LLC, doing business as CoachTheah. Exceptions are granted solely for reviewers intending to quote brief passages for review purposes in magazines, newspapers, or journals. However, even in such cases, prior written approval from CoachTheah is mandatory before publication.
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