The IsoWhey 8-week challenge is for those looking for a structured weight loss plan to help them on their health and wellness journey. Principle #1 is to ensure you take your MEDS: practising mindfulness, exercising, eating, and sleeping. These are the most important elements of your challenge, and MEDS are incorporated as they are described as a holistic, well-rounded approach to weight loss and well-being. We aim to target all four areas to help you make long-term changes. 

Principle #2 is intermittent fasting. In this program, you will eat within a 12-hour window and replace 1-2 meals with one of our shakes. For example, if you eat your last meal at 8pm, your next meal will be at 8am the following morning. No food or drink should be consumed after your last meal, but herbal tea is an exemption. 

The main benefits of following an intermittent fasting program are fast weight loss, reduction in oxidative stress and inflammation, improving heart health, triggering cellular repair, and improving overall brain health. So many benefits! Intermittent fasting aims to increase the time the body is fasting and burning calories and fat. Research has found positive results in terms of weight loss, and the research is still growing! 

We have separated each fortnight into specific categories to ensure you get the most out of your wellness journey with IsoWhey. We want to ensure you focus on your overall health and well-being rather than just diet and exercise. Explore the structure of the 8-week challenge below.

Week 1 & 2: Cleanse

In the first two weeks of our challenge, mindfulness is the focus. Think of these two weeks as a reset from your current mindset and habits. We have listed three mindfulness activities for you to choose from, and we want you to focus on one of them every day. We have box breathing, the ‘I am..’ mantra and a meditation podcast. During these two weeks, we also encourage cardio and body weight resistance training, with two shakes a day replacing two meals of your choice. We also want you to record how many hours you sleep per night - you can do this with a wearable device, or just take note of your sleep and wake time every day. 

Weeks 3 & 4: Power

These two weeks are very fitness-focused, aiming to build power, purpose, and resilience. We suggest choosing a mindfulness activity to continue throughout this period too. This fortnight, you will be working out 2-5  days a week, and consuming 1-2 shakes daily in place of traditional meals. There’s a little more flexibility with the shakes here because you’ll be exercising more, so do what feels right for you.

Weeks 5 & 6: Nourish

Week 5 and 6 are food-focused! It’s all about balanced eating and cooking hacks. Once again, you should pick one mindfulness activity to continue during this period, and exercise 2-4 times a week, consuming two shakes a day. You should also focus on going to bed 30 minutes earlier than usual to try to develop better sleeping habits. 

Weeks 7 & 8: Restore

The final two weeks are focused on confidence and sleep. In these last weeks, you should continue practising mindfulness and aim to work out 4-5 times per week. Regarding sleep for this fortnight, we highly encourage you to check out Dr. Carmel Harrington. Dr. Harrington is a founding member of the Sleep Health Association and a member of the Australasian Sleep Association. She authored two books: “The Sleep Diet” and “The Complete Guide to a Good Night’s Sleep.” 

In this program, there is no need to count calories because your intake will be significantly reduced due to the shakes replacing 1-2 meals daily. We recommend a maximum of one coffee or three black teas within your designated eating window. Herbal tea can be consumed outside that window, while sugary soda drinks are highly discouraged. It is completely up to you which of our shakes and what flavours you’d like to use as your meal replacement. We strongly recommend you follow the exercise guide given. If you find yourself stuck once you finish the program, you can repeat it as often as you’d like. Make sure to focus on your health and general well-being on your weight loss journey. 

If you’re participating in our 8-week challenge, we’d love to hear you share your experiences! You can do this on Instagram and tag us using the handle @IsoWhey. We can’t wait to hear from you. Good luck, and have fun! 

You can also browse our product bundles and find the right one that complements your fitness program. Check them out below.