The IsoWhey 8-week challenge is for those who are looking for structure or a diet plan to help them with their health and wellness journey. Our number one principle is to make sure you take your MEDS! What we mean by this is it is important to practice mindfulness, exercise, diet, and sleep. MEDS is described as a holistic approach to weigh loss and health.
Our goal is to target all four areas which will help in making long-term changes. Principle #2 is intermittent fasting. On this program you will be eating within a 12-hour window and replacing 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 this time, but herbal tea is an exemption.
The main benefits of following the intermittent fasting program are 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 in the fasting state and burning calories and fat, research has found positive results in terms of weight loss and research is still growing!
We have separated each fortnight into specific categories to ensure you’re getting the most out of your wellness journey and focusing on your overall health and wellbeing rather than just diet and exercise!
Week 1 & 2: Cleanse
In the first two weeks of our challenge there is a heavy focus on mindfulness. Think of these two weeks as a reset. We have listed three mindfulness activities for you to choose from and focus on one of them every day. We have box breathing, the ‘I am..’ mantra, and a meditation podcast. With this we encourage cardio and body weight resistance. We recommend 2 shakes a day for these first 2 weeks, and to start to record how many hours you sleep per night. If you have a sleep-tracker, start to monitor it!
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. this fortnight you will be working out 2-5 a day and should be consuming 1-2 shakes a day. There’s a little more flexibility with the shakes here because you’ll be exercising more! We recommend you go to bed within a 1-hour window for 5-7 days.
Weeks 5 & 6: Nourish
Week’s 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. You should be exercising 2-4 times a week during this time and consume 2 shakes a day. You should also focus on going to bed 30 minutes earlier than usual!
Weeks 7 & 8: Restore
The final two weeks are focused on confidence and sleep. We call this ‘restore’. In these last weeks you should continue practicing mindfulness and aim to workout 4-5 times per week. In terms of 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 has written to 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 already be significantly reduced due to the shakes replacing 1-2 meals a day! We recommend a maximum of one coffee or three black teas within your designated eating window. Herbal tea can be consumed outside of that window and sugary soda drinks are highly discouraged. It is completely up to you in terms of which of our shakes and what flavours you’d like to use as your meal replacement. We strongly recommend you follow the exercise guide If you find yourself stuck once you finished the program, then you can repeat it as many times as you’d like! Make sure to focus on your health and general wellbeing on your weight loss journey.
If you’re participating in our 8-week challenge, we would love if you shared your experience with us! 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!