Forward Fold Flow
Hinge at the hips and fold forward. Place your hands on the side ribs. Inhale 4 counts, feel ribs expand sideways. Exhale 6 counts. Repeat 5 rounds.
Protein First
Enjoy 25–30 grams of protein at one meal. This helps steady energy as we begin the sugar fast.
Craving Reset
Run cool water over wrists for 30 seconds. Breath Prayer: Inhale “Clear,” exhale “Steady.”
Matthew 6:25
“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes?”
Salad Start
Begin two meals with a small salad or a side of veggies.
Root Yourself
Stand with feet hip-width apart. Close eyes. Inhale through the nose for 4 counts, feel the feet press into the floor. Exhale 6 counts. Repeat 3 times.
2 Corinthians 2:14
But thanks be to God, who always leads us as captives in Christ’s triumphal procession and uses us to spread the aroma of the knowledge of him everywhere.
1 Thessalonians 5:24
The One who calls you is faithful, and He will do it.
Mid-Morning Hydration
Drink 12 oz of water before noon.
Belly Rise Fall
Use fingertips to gently tap just below each collarbone, alternating sides, for 20 seconds. Breath Prayer: Inhale “Safe,” exhale “Held.”
