Here is the comprehensive summary for today’s meeting, Monday, January 12 (Day 1 of the Challenge).
This session was led by Guilherme, filling in for Dr. G (who is currently traveling), along with the support team. It was a practical session focused on navigating the first day and understanding the biological changes happening in the body.
🚀 Kickoff: The Longevity Formula
The session recapped the core formula for success over the next 22 days:-
Ketosis: The natural state of the body in the absence of sugar. The goal is to switch fuel sources from glucose to fat.
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The Goal: It is not just about weight loss, but about healing the metabolism and reducing systemic inflammation.
🧬 Core Topic: Insulin Resistance
Guilherme provided a detailed explanation of why we feel tired and crave sugar:
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The Mechanism: When we frequently eat sugar and carbs, glucose rises. The pancreas releases insulin to store that energy.
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The Problem: Over time, cells become «resistant» and stop listening to insulin. The pancreas must work double or triple time to achieve the same effect.
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The Symptom: You have plenty of energy (sugar) in your blood, but your cells aren’t receiving it, so your brain thinks you are starving and demands more sugar. It is a vicious cycle.
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The Challenge Solution: By cutting sugar, we allow insulin levels to drop and cells to regain sensitivity.
🆘 Managing Cravings & «Nutri-Karma»
Guilherme warned about withdrawal symptoms (headaches, fatigue, irritability), referring to them as «Nutri-Karma»—the price paid for years of poor nutrition.
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Solution #1: ELECTROLYTES (SALT): Most headaches during these first days are due to sodium deficiency. Add a pinch of sea salt or Himalayan salt to your water, or use sugar-free electrolyte supplements.
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Solution #2: Bone Broth: Excellent for satisfying hunger and providing minerals.
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Solution #3: Fat: If you are very hungry, eat something with healthy fat (butter, olive oil, avocado). Fat satiates; sugar does not.
🥑 Food Guide & Q&A Highlights
Beverages:
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Coffee & Tea: Allowed (black or with fat/cream, no sugar). Be careful with caffeine after 3:00 PM to protect sleep.
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Milk: Avoid cow’s milk (contains lactose, which is sugar). Unsweetened coconut milk is the best option.
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Diet Sodas (Coke Zero/Diet): NO. Even without calories, the sweet taste tricks the brain, triggers an insulin response, and keeps the addiction alive. Sparkling water with lemon/lime is the alternative.
Vegetables:
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Rule of Thumb: Prefer vegetables that grow above ground (leafy greens, broccoli, cauliflower, asparagus). They are fibrous and low in starch.
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Avoid/Limit: Vegetables that grow below ground (potatoes, carrots, beets) as they are typically starchy and higher in sugar.
Proteins & Fats:
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Seafood: Oysters, mussels, and sardines are excellent for nutrient density.
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Meats: All types of meat are welcome. Liver was mentioned as a superfood (tip: mix ground liver with regular ground beef to mask the taste in burgers).
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Nuts: Pili nuts and Macadamias are the best (high fat, low inflammation). Avoid peanuts and cashews.
Travel & Restaurants (Questions from Dante & Rana):
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Strategy: Do not depend on airport/street food. Carry «meat bars» (like Epic bars), cans of sardines, or macadamia nuts.
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In Restaurants: Order steak, fish, or a burger without the bun. Ask for extra butter to put on top. Avoid sauces (they often hide sugar).
📝 Additional Notes
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Vegetarians: There is a specific guide in the WhatsApp group description to adapt the challenge without meat.
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Community Win: Jim shared his testimony about overcoming Long Covid fatigue and brain fog through ketosis.
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Mental Journey: This challenge is mental as much as physical. If you feel you «need» sugar, that is the addiction speaking.