Glucose Guardians - Intermittent Fasting – Détails, épisodes et analyse

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Glucose Guardians - Intermittent Fasting

Joanna and Marcin Rafalowicz

Forme & Santé

Fréquence : 1 épisode/7j. Total Éps: 37

Ready to transform your health? Join us as we aim to lose 100 lbs in 6 months by cutting sugar, managing glucose, and embracing a healthier lifestyle. Tune in for exclusive tips, and proven strategies like intermittent fasting, stress management hacks, and sleep improvement techniques. Follow our real-life journey as we share successes and lessons learned. Let’s inspire each other to reach our health goals together!

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Protein Secrets Nobody Talks About – Boost Metabolism & Burn Fat!

Saison 1 · Épisode 35

jeudi 10 avril 2025 • Durée 25:47

In this episode, Marcin and Joanna reveal why protein is crucial for anyone aiming to lose weight, preserve muscle mass, balance hormones, and boost metabolism—especially as we age. 💪

🔥 Whether you're just starting your health journey or looking to break through a plateau, this episode is PACKED with practical advice and real-world tips.

✅ You’ll learn:

How much protein you REALLY need per day (hint: you’re probably under-eating it!)
The best protein sources (plant & animal-based) for optimal health
Protein myths debunked (will it damage your kidneys?)
Simple ways to include more protein in your daily routine
How protein affects metabolism, cravings, and weight loss 🔄

🎙️ Marcin & Joanna also share how they’ve navigated their own weight struggles while balancing real life and intermittent fasting.

👉 Hit LIKE, SUBSCRIBE 👈

🚨 Stay to the end to find out Joanna’s 5 go-to protein picks for busy people!

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9 Fat-Burning Carbs You NEED to Eat for Weight Loss!

Saison 1 · Épisode 32

jeudi 3 avril 2025 • Durée 33:00

🔥 Carbs CAN help you lose weight—if you eat the right ones! Most people think carbs are the enemy, but today we're revealing 7 fat-burning carbs that actually boost metabolism, regulate hormones, and keep you full longer while helping you shed unwanted weight.

Joanna and Marcin have lost 110 lbs using intermittent fasting and the right food choices, and in this episode, they break down which carbs fuel fat loss instead of storing it. 🍓🥑🥔

🚀 Inside this video, we cover:
✅ The truth about carbs—why you should NEVER cut them completely
✅ 7 powerhouse carbs that support fat loss, metabolism, and hormone balance
✅ How to eat carbs WITHOUT storing fat
✅ Tips for choosing the best carbs and avoiding hidden weight gain traps

💡 Want more fat-burning food tips? Subscribe and join our Facebook group for support and bonus content: https://www.facebook.com/groups/glucoseguardians

👍 Like & Subscribe if you want to see more content about weight loss, intermittent fasting, and metabolic health!

#IntermittentFasting #WeightLossTips #HealthyCarbs #FatBurningFoods #KetoDiet #LowCarbLifestyle #HealthyEating

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The Secret to Fasting Success – Why Electrolytes Are a Game-Changer!

Saison 1 · Épisode 23

jeudi 30 janvier 2025 • Durée 38:54

✅ The Secret to Fasting Success – Why Electrolytes Are a Game-Changer! 👇👇

@GlucoseGuardiansGroup 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🔷 Are you struggling to achieve fasting success due to debilitating side effects like the keto flu? The secret to conquering these symptoms lies in understanding the crucial role of electrolytes in your fasting journey. In this video, we'll dive into the world of autophagy, ketobiotic reset for women, and different types of fasting, including alternate day fasting and intermittent fasting for weight loss. You'll learn how to overcome keto flu, beat the keto flu, and even cure it using dietary electrolytes and expert tips from Dr. Eric Berg and Kristi Davis. Don't let electrolyte imbalances hold you back from achieving your health goals. Watch until the end to discover the game-changing power of electrolytes in fasting and take the first step towards a healthier, happier you! Don’t miss this practical guide to mastering your fast and boosting results in 2025! Stick around until the end for exciting updates on Joanna's new program starting January 20th. 🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians #WeightLossJourney #Lose100lbs #SugarFreeLiving #HealthyLifestyle #FitnessGoals #GlucoseManagement #HealthyLiving #Over40Fitness #30sFitness #WeightLossSupport #InspireEachOther #Motivation #WeightLossGoals #SugarDetox #HealthyEating #FitOver40 #FitnessMotivation #LifestyleChange #HealthJourney

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WARNING Ignoring Water and Electrolytes Could Cost You Your HEALTH!

Saison 1 · Épisode 22

jeudi 23 janvier 2025 • Durée 41:34

✅ WARNING Ignoring Water and Electrolytes Could Cost You Your HEALTH! 👇👇 @GlucoseGuardiansGroup 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🔷 Are you ignoring the importance of water and electrolytes while fasting? You might be putting your health at risk! In this video, we're discussing the crucial role of electrolytes and hydration during fasting, autophagy, and ketobiotic reset. Many women struggle with emotional eating and weight loss, but did you know that dehydration can exacerbate these issues? Learn how to overcome emotional eating, stop binge eating, and stay motivated with mindful eating tips and intermittent fasting strategies. As a bonus, we'll dive into the importance of glucose control and how to maintain healthy electrolyte levels while fasting. Don't let loss of electrolytes hold you back from achieving your health goals. Tune in to find out how much water you should drink while fasting and how to avoid common mistakes that can cost you your health. 💡 Join the Conversation: 👉 Share your thoughts in the comments below! 👉 What's your go-to breakfast? Do you use vinegar before meals? 🔶 WATCH MORE VIDEOS ✅The Power of Glucose: Understanding Blood Sugar Spikes, Fats, and Carbs in Your Diet 👉https://youtu.be/ncBHYiqhCnI ✅How to Take Control of Your Health: Insulin Resistance, Glucose Testing & Weight Loss Tips 👉https://youtu.be/C3nM3gX4UgM ✅25 Pounds Lost in 4 Weeks! Weight Loss Journey + Top Intermittent Fasting Tips 👉https://youtu.be/ITYUHM0z1dY ✅Menopause, Sex Hormones & Weight Loss: What Every Woman Needs to Know! 👉https://youtu.be/kbSZ99Jrx1E ✅Master Your Mind: Overcome Emotional Eating & Weight Loss Struggles 🚀 👉https://youtu.be/1Jsw7h5h_Sg ✅The Mind-Body Connection (Part 2): Hacks for Sustainable Weight Loss 👉https://youtu.be/rQEfQ82J5y0 🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians #hydrationforfasting #waterandfasting #fastingtips2025 #ketoandfastingguide #intermittentfastingsuccess #electrolytesforfasting #weightlossafterholidays #beginnerfastingguide #beatketoflu #fastingsurvivalkit #electrolytebenefits #fastingmotivation #startfastingjourney #loseweightafterchristmas #hydrationforhealth

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Post-Holiday Fasting Reset – How to Get Back on Track After Christmas & New Year

Saison 1 · Épisode 21

jeudi 16 janvier 2025 • Durée 52:09

✅ Post-Holiday Fasting Reset – How to Get Back on Track After Christmas & New Year 👇👇 @GlucoseGuardiansGroup 🙏 Watch The Video & Don’t Forget to Like, Comment, Subscribe, & Share 🧡 🎯 Ready to Reset After the Holidays? Christmas and New Year can leave us feeling sluggish and heavier. In this episode, we break down a simple step-by-step fasting guide to help you detox, burn fat, and get back on track after indulging during the holidays. 🔥 Here’s What You’ll Learn: Week 1: Cut sugars, stop drinking calories, and clean up your pantry. Week 2-3: Adjust your eating window, start 12-14 hour fasts, and ease back into the routine. Week 4-6: Push to 16-18 hour fasts, optimize eating habits, and start burning fat consistently. BONUS: Tips on surviving hunger, preparing snacks, and maintaining a fasting schedule. 💪 Whether you're a fasting beginner or someone restarting their journey, these fasting hacks and tips will make the process easier and more effective. 👉 Join Our January Fasting Challenge – We’re kicking off the year with a 24 to 36-hour fasting challenge starting January 5th. If you’re ready to jump in, head to our Facebook group for the full plan and live updates! 🔗 Join the Glucose Guardians Community: Glucose Guardians Facebook Group – Get recipes, tips, and support from others fasting just like you! 🌟 LET'S STAY CONNECTED….. 🔶https://www.facebook.com/groups/glucoseguardians #postholidayfastingreset, #fastafterholidays, #fastingtipsforweightloss, #restartintermittentfasting, #loseweightafterchristmas, #detoxafternewyears, #reducesugarcravings, #24hourfastingbenefits, #16hourfasting, #fastingforfatloss, #breaksugarhabit, #intermittentfastingguide, #restartfasting, #holidaydetoxfasting, #januaryfastingchallenge

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Top Drinks for Fasting | Stay in Ketosis and Burn Fat Faster (Holiday Edition)

Saison 1 · Épisode 20

jeudi 9 janvier 2025 • Durée 45:44

🥤 Fasting and wondering what you can drink? In this episode, we break down the best drinks to have during fasting without breaking ketosis or spiking insulin! Whether you're preparing for a 24-hour, 36-hour, or even longer fast, knowing what you can safely consume is key to staying on track.

🚨 In This Episode:

Clean Fasting Drinks – Water, black coffee, herbal teas, and more!Flexible Fasting Drinks – Coffee with MCT oil, bone broth, and electrolytes for extended fasts.Alcohol and Sodas – What to drink (and avoid) during holiday parties and celebrations.Fasting Tips – How to break your fast properly and stay in fat-burning mode!

💪 Who Are We?

Marcin and Joanna have lost 110 pounds together and are on a mission to lose another 100! We’re sharing our journey to inspire and help others through intermittent fasting, glucose control, and healthier habits.

🎄 Holiday Fasting Challenge Coming January 2025!

Ready to reset after the holidays? Join our upcoming 36-hour fasting challenge starting January 5th. We'll guide you through the process and help you detox, burn fat, and start the new year stronger!

👉 Join Our Facebook Group for More Tips and Challenges!

🔗 Glucose Guardians - Intermittent Fasting 100-Pound Journey

https://www.facebook.com/groups/glucoseguardians

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36 Hours to a NEW YOU! Fasting for Weight Loss and Health

Saison 1 · Épisode 19

jeudi 2 janvier 2025 • Durée 50:51

🎄 Happy Holidays from the Glucose Guardians! 🎄 In this special holiday episode, we dive deep into the 36-hour fast, sharing its incredible benefits, how it works, and tips to help you push through the challenge. If you’re ready to burn stubborn fat, reduce inflammation, and detox after holiday indulgence, this is the episode for you! 💡 What You’ll Learn: The science behind 36-hour fasting: How it burns fat, reduces cholesterol, and improves gut health. Step-by-step guide: How to prepare, what to eat beforehand, and how to break your fast safely. Why fasting can boost your mood, lower stress, and sharpen your focus. Tips to stay on track and manage hunger during the fast. 🎯 Upcoming Challenge: Start Fresh in January Kick off 2025 with a healthy reset! Join us on Sunday, January 5th for a guided 36-hour fast and experience the transformative power of fasting. Details and prep steps will be shared in our Facebook group: 📍 Glucose Guardians: Intermittent Fasting 100-Pound Journey 👉 https://www.facebook.com/groups/glucoseguardians 🎁 Special Opportunity for January: Looking to get serious about weight loss? Joanna is offering a 30-day personalized coaching program for a small group. Weekly meetings, tailored strategies, and support to jumpstart your health journey in 2025!

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FAST TRACK Your Weight Loss Journey with These Essential Tools!

Saison 1 · Épisode 18

jeudi 26 décembre 2024 • Durée 52:24

Good morning, everyone! Marcin and Joanna here, back to share our weight loss journey and the game-changing apps we use to track our progress and stay motivated. 🚀 Here’s what we cover in this episode: ✅ Weekly weight updates – our wins and struggles post-Thanksgiving. ✅ The BEST tools for tracking meals, movement, and fasting progress. ✅ Apps we use for mindfulness, meditation, and even hormonal cycle tracking. ✅ How to prepare for the upcoming 36-hour fasting challenge! 🎯 Whether you’re new to fasting or looking to break through a plateau, these tools will make a HUGE difference in keeping you consistent, motivated, and on track. Plus, we’re sharing all the data that has helped us lose over 100 pounds together and build a sustainable lifestyle. 🕒 Sections and Apps we are covering today: 👉 Essential Weight Loss Apps Overview 👉 Meal Tracking with the Simple App 👉 Tracking Weight with Renpho 👉 Glucose & Ketone Monitoring with Keto Mojo 👉 Movement & Walking Stats with Strava 👉 Mindfulness & Sleep with Headspace & Insight Timer 👉 Hormonal Cycle Tracking for Women 👉 Prepping for a 24-hour to 36-hour fasting challenge 💬 Questions? Suggestions? Join us! 📌 Our Facebook Group: The Glucose Guardians – Intermittent Fasting 100lb Journey https://www.facebook.com/groups/glucoseguardians 👉 Connect with a supportive community, get updates, and join our challenges! 📸 Tag us in your journey: Use #GlucoseGuardiansGroup

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Calorie Cycling | The Secret to Losing Weight FAST in 2025!

Saison 1 · Épisode 17

jeudi 19 décembre 2024 • Durée 40:35

Hey everyone! We’re back after surviving Thanksgiving, and guess what? It’s time to tackle those holiday indulgences head-on with a powerful weight-loss tool: Calorie Cycling! 🚀 In this episode, Marcin and Joanna discuss: ✅ What calorie cycling is and how it works. ✅ How it prevents plateaus by tackling metabolic adaptation. ✅ Why it’s a great psychological strategy to balance eating and fasting. ✅ Tips for maintaining muscle mass while shedding fat. ✨ Join Our Community: For more tips and support, join our Facebook group "Glucose Guardians - Intermittent Fasting: A 100 lbs Journey" and follow our journey as we share weekly insights on fasting, glucose control, and achieving sustainable weight loss. JOIN GROUP: https://www.facebook.com/groups/glucoseguardians Calorie cycling isn’t just about losing weight—it’s about sustainability and making the process work for YOU! Whether you’re dealing with post-holiday guilt, struggling with motivation, or looking for a smarter way to burn fat without losing muscle, this strategy could be your game-changer. 🏋️‍♂️ 🎯 Action Steps: 1) Set your weekly calorie goal and learn how to divide it between high and low-calorie days. 2) Time your high-calorie days with workouts or busy schedules. 3) Join Joanna’s experiment and find out if calorie cycling is right for you! 🕒 Main topics: Surviving Thanksgiving & Weight Gain Confessions What Is Calorie Cycling? Why It Works: Metabolic Adaptation Explained Calorie Cycling for Muscle Preservation Psychological Benefits: Why It Keeps You Motivated Tips for Getting Started & Eliminating Plateaus 💬 Let us know in the comments: Are you ready to try calorie cycling? What’s your biggest weight-loss struggle? 🎥 Watch the full episode now and don’t forget to hit the LIKE button, SUBSCRIBE for weekly tips, and SHARE this with someone who needs a post-holiday reset! 🛑✨

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Master Your Mind: Overcome Emotional Eating & Weight Loss Struggles 🚀

Saison 1 · Épisode 16

jeudi 12 décembre 2024 • Durée 01:19:54

Happy Thanksgiving! 🦃🍁 Join Joanna and Marcin for Episode 16 as they share the ultimate secrets to overcoming procrastination, emotional eating, and breaking through mental barriers that sabotage your weight loss journey. This week, we tackle the third component of weight loss most people overlook—your mind! We explore practical strategies to: ✅ Conquer procrastination and perfectionism ✅ Stop breaking promises to yourself ✅ Manage emotional eating & eliminate self-sabotage 🍫 ✅ Handle stress and reduce cortisol spikes ✅ Set achievable, realistic goals for long-term success 💡 Key Takeaways: Why stress impacts weight loss and how to manage it Tools to rewire your brain and build sustainable habits 🧠 Simple mindset shifts to stay motivated How Joanna’s 100-day challenge changed her perspective

📚 Resources Mentioned: Episode 15: 7 Hacks to Reduce Glucose Spikes https://youtu.be/V5GA7nWdNeI The Gap and The Gain by Benjamin Hardy: https://amzn.to/3VaIefR Join Our Facebook Group: https://www.facebook.com/groups/glucoseguardians What's in this episode: Happy Thanksgiving! Introductions & Weekly Updates Why Mindset is the Missing Link in Weight Loss Procrastination & Perfectionism: The Silent Saboteurs Emotional Eating: Why We Turn to Food for Comfort Breaking Promises to Yourself: Rebuilding Trust Stress and Cortisol: The Hidden Weight-Gain Culprit Realistic Goal Setting & Overcoming Negative Spirals The Power of Habit Stacking: Simple Tips for Success Joanna’s Perspective: Staying Disciplined & Resilient 💡 Join the Conversation: 👉 What’s the biggest mental barrier in your weight loss journey? 👉 Have you tried habit stacking? Share your wins in the comments! 📢 Like, Subscribe, and Share: If this episode resonated with you, hit 👍 and subscribe for more actionable strategies! Help us spread the word—share this video with a friend who's working on their health goals. Let’s grow our community together! 🌟

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Glucose Guardians - Intermittent Fasting – Détails, épisodes et analyse

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