🌟 60-Day Intermittent Fasting Challenge

With Coach ❤️ Theah

A Journey from Beginner to Advanced Intermittent Fasting

🎯 Purpose of This Challenge:

• Burn fat and reverse insulin resistance

• Increase energy and mental clarity

• Learn sustainable, mindful eating habits

• Transform your relationship with food

  
  

❤️ Theah's Core Fasting Benefits:

• Supports fat loss & body recomposition

• Boosts energy & brain function

• Improves insulin sensitivity

• Promotes cellular repair & longevity

🔷 Phase 1: Days 1–20 — Getting Comfortable

🎯 Objective: Establish the habit, learn the basics, and gently stretch fasting windows.

Key Concepts:

IF Defined: It’s not a diet, it’s when you eat, not what you eat.

Start Small: Begin with 12/12 or 15/9 fasting/eating schedules.

Tip: Simply delay breakfast by 1 hour.

💡 Daily Action Steps:

Track fasting/eating windows.

Drink water, tea, or black coffee during fasting.

Eat nutrient-dense meals (protein, fiber, healthy fats).

Include light activity (walking, stretching).

Practice mindful eating, avoid overeating.

🔷 Phase 2: Days 21–40 — Building Endurance

🎯 Objective: Expand fasting window & deepen body awareness.

Suggested Schedules:

18/6 or 20/4 fasting/eating windows.

🔑 Focus Points:

Differentiate Hunger: Emotional vs. physical.

Meal Planning: 2–3 protein-focused meals daily.

Try Fasted Workouts: Walking, strength training, or cardio.

💡 Daily Action Steps:

Increase fasting time gradually.

Tune into your hunger cues.

Exercise 3–4 times per week (30 mins).

Journal & celebrate small wins.

Practice self-compassion.

🥩 High-Protein Nutrition Strategy

✳️ Why Protein Matters:

• Fights muscle loss (sarcopenia)

• Supports metabolism

• Keeps you full & energized

• Aids in fat loss & strength

🔢 Protein Goals:

• 20–30g per meal | ~0.6–1g per lb of lean body mass

✅ Coach Theah’s Protein Tips:

• Start your day with protein (limit refined carbs)

• Eat protein first at each meal

• Ditch liquid meals – smoothies should go in a bowl!

• Avoid snacking; if needed, go high-protein

🥜 High-Protein Snack Ideas:

• Greek yogurt

• Cottage cheese

• Beef jerky

• Meat chips (carnivore Snax or carnivore crisps)

• Hard-boiled eggs

• Protein bars (check sugar!)

📚 Extra Resources from Coach Theah:

🧘‍♀️ Mindful Eating Guide:

Practice Mindful Eating with Coach Theah

⏳ Time-Restricted Eating Article:

Control Insulin & Cravings

📬 Want More Support?

7-Day Protein Challenge

Customized Nutrition Plan

📩 Contact Coach Theah🌐 coachtheah.com

📧 coachtheah@gmail.com

📝 Weekly Reflection Section:

Biggest win this week: ___________________________________________

One thing I want to improve: ____________________________________

My current fasting level: 12/12 ☐ 15/9 ☐ 18/6 ☐ 20/4 ☐ OMAD ☐

Mood this week: 😊 😐 😞

Notes or questions for Coach Theah: ______________________________

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.