Thank you for signing up for our 90 day lifestyle change program. CW90 is a lifestyle change program designed to accomplish wellness goals. The program is based on five pillars.
- Intermittent fasting
- Light Exercise
- Nutritient dense meals
- Education on various related subjects
- Sincere support
The wellness goals one can look forward to achieving include weight loss, better blood sugar control, better stress management, increase knowledge of nutrition, learn healthier cooking using different and diverse ingredient combinations, and more.
In my past experiences with weight loss and blood sugar management programs, that only included a dietary component, I found many clients were unable to stick to the program inspite of their best intentions. I collated and understood their reasons and then designed this program that treats each of us human beings who are under a variety of pressures from the business of living life as well as under a number of influences that effect the decisions we take.
The program helps us understand the different aspects of our wellbeing and enables us to reach our goals in a manner that is healthy and sustainable. CW90 is divided into three phases:
- Phase 1 (5 weeks): Baby steps towards understanding fasting and nutrition
- Phase 2 (4 weeks): More intense fasting patterns, stricter diets
- Phase 3 (3 weeks): Different for everyone; includes longer fasts, discussions etc.
A very important aspect of this program is your wholehearted participation and one invaluable way in which you can contribute to your own success is by sharing data with us. We need the following information from you, multiple times a week, as follows. Please see the last section on logging for how to use our Telegram Bot for logging this information.
- Daily fasting hours – We need you to share this only if you fasted more or less than the number of prescribed hours. If you fasted less than 12 hours, it counts as zero. We assume you’ll follow the pattern, so adherence doesn’t need to be shared.
- Daily walking – We need this information, the number of kilometres in the number of minutes, each time you do so. If you walked multiple times a day, please feel free to share the numbers.
- Daily food intake – We need this from you only if you significantly exceeded the amount of carbs and fats in your plan, or if you ate significantly less lentils, legumes, meats, eggs or vegetables.
- Blood Pressure & Blood Sugar – Only if you’re monitoring these parameters
- Weight – Once a week
I welcome you on board and encourage you to read the following pages to understand the program better and to make the best of it to truly create lifestyle change and pave the way forward towards a long and healthy life.
High Level Program Flow
The following is a high level view of how the program will proceed as soon as you’ve finished paying for the entire program or a phase.
- Welcome Email: This email welcomes you aboard and asks you to fill out an information form. Please share as much detail as you can in this form. Remember to let us know when the form has been filled, as requested in the email.
- Welcome Call: After you’ve let us know that the information form is complete, we’ll request a suitable date and time for your welcome call. this call is answer any questions about the program. Ideally, you would have read this page before the call.
- Program Start is always on the next Monday following your call.
- Your first chart and meal plan will be delivered via messaging between Saturday and Sunday after your welcome call, and will continue to be delivered on the same days each week.
- A consultation call will be scheduled each Monday, to discuss the previous week and the plan for the next week. Please ensure we talk each Monday, even if for a few minutes.
- An educational topic will be delivered each Friday, with a request for a suitable time to answer any questions you may have on this topic, either on Friday or on Saturday. Please go over the material shared and make time for every such subject and call. It is very important for your success.
The above pattern will be followed week on week for 12 weeks.
1 Intermittent Fasting
Intermittent Fasting is the only sustainable way to lose weight as well as rejuvenate our bodies from the inside out. Intermittent fasting has many known benefits apart from weight loss, such as better blood sugar control, reduction in hypertensive symptions, reduction in depressive symptions, alleviation of inflammation and related conditions and more.
A different fasting pattern will be shared with you each week. Please do your best to follow it, and this means, really do your best! If you feel like breaking your fast, call a friend, ask for support and find ways to get past it. Your fasting pattern will move from short fasts to longer fasts each week. So make every week count; each day you successfully complete will see you closer to your goal.
There are different ways of fasting intermittently. We use hourly windows spread across 5 days of the week. Consider the following examples:
- 12 hours fasting / 12 hours eating. e.g. dinner at 8pm, breakfast at 8am.
- 16 hours fasting / 08 hours eating. e.g. dinner at 8pm, breakfast at 12pm.
- 24 hours fasting / 01 hours eating. e.g. dinner at 8pm, next meal at 8pm.
With 24 hour fasts, your fasting window will shift by an hour each day you continue the pattern. If you need help planning your fasting window as per your work or daily schedule, we’re happy to help.
All fasting patterns are from Monday to Friday. We encourage you to take a break on weekends, indulge yourself in a sensible manner within your calorie range and otherwise enjoy your weekends.
While fasting, you can drink the following liquids:
- Club soda
- Green / White / Black tea
- Black coffee
Later in your program, week 6 onward, you will be allowed to drink water flavoured with cumin, ginger, cucumber, cinnamon etc.
As your fasting windows increase in duration, so will the durations of your eating windows reduce. At some point, it will become difficult to get your daily nutrition via diet alone. At that point, you may wish to consider the consumption of nutritional supplements, while also eating nutrient dense diet, rich in dietary fibre and protein among other macro and micro nutrients.
The program also makes light to medium exercise recommendations based on individual participant needs. These range from 30 minutes of brisk walking to light weight training, cycling etc. We define ‘brisk’ walking as a minimum of 10 minutes per kilometre.
It’s alright if you aren’t able to walk at that pace initially. Just aim at gradual increase. For example, if you’re able to walk for 15 minutes at that pace, and aim at just an extra 3 minutes each day, by the end of a week, you’ll be doing 30 minutes – double of what you started with.
3 Nutrient Dense Meals
Nutrient dense food is what we think we’ve been eating all our lives, but really haven’t. Nutrient dense food is defined as foods that have a large amount of nutrition per calorie, and this for us means, Low Carb, Healthy Fat or LCHF.
We will share one or more meal plans with you each week along with your chart, as a PDF file, between Saturday and Sunday each week. Every plan is designed keeping your preferences in mind. If certain ingredients get repetitive, let us know which ones you don’t want by Friday, so we can create your plans accordingly.
Your plans are collections of ingredients that you are free to use any time during your eating window. You can cook them in any manner you wish, using other ingredients like all kinds of spices, tomatoes, garlic and ginger among other options. We only ask that you keep your oil consumption limited, in an attempt to ensure your daily caloric load doesn’t exceed a set range. During your longer fasts, you’ll also need to increase your fat consumptions, through nuts, seeds and cooking mediums, in order to complete your daily calorie requirement.
At no point will we try and restrict your food consumption and encourage you to complete your daily quota of calories each day via the tastiest food you can whip up, only keeping your carbs and fats under control.
Break your fasts with whatever you feel comfortable eating at that time. Initially, you may feel the urge to binge eat carbs, which is fine initially, though we’ll need to be aware of this tendency and bring it down over the first two weeks. Our recommendation is to break a fast with a light and nutritious meal, low in carbs and rich in both soluble and insoluble fibre. If you’re not sure what that is, it’s included in your first week’s education. Do the same when ending a fast, reserving your carbs for snacks in between. This will reduce our conditioned urges to include carbs in major meals as well as reduce carb cravings, in both, our fasting and eating windows.
4 Weekly Education
Each week, we’ll share with you a different topic of education. This will be in the form of different media as available, or as a choice of media for the same subject. For example, if the subject is nutrition, there may be an article, podcast or video of the same subject, so you have a choice as per your personal preferences, or perhaps just an article, podcast or video. After you’ve listened to it, and noted your questions, we’ll fix a time for us to answer your questions on the subject.
Topics of education include nutrition, cooking, meditation, stress management, the science of intermittent fasting etc.
The purpose of this activity, is that you understand the reasons behind the functioning of the program and recognize the purpose behind the existence of its different components. When you’re aware of all of this, you’ll be set to fly freely and continue the benefits of the program even after you’ve completed it.
5 Sincere Support
Each week is likely to present different challenges. Sometimes it may be about being unable to fast for the specified duration, and at other times, wanting to know how to substitute a plan ingredient for another. Whatever challenge you’re facing, we’re just a message or phone call away and will support your situation to the best of our abilities.
For support send us a WhatsApp or Telegram message at +91.98108 62905. Use the same number to schedule a phone conversation. Please know, unscheduled phone calls are possible now and then, but it’ll be helpful for all of us if phone calls are scheduled in advance.
Using the Telegram Bot
In order to reduce the liklihood of errors and increase the speed of data availability, we use a bot on Telegram for data logging.
Step 1: Install the Telegram app if you haven’t already, and tap the blue circular button at the bottom right, with a pencil icon in the centre.
Step 2: Tap the magnifying glass at the top of the screen, and type ‘CW90Bot’, then tap the bot that appears in the search results.
Step 3: Tap the ‘Start’ button at the bottom, type ‘register’ to see and follow registration instructions to register your account with the bot. We’ll help with your registration secret via regular messaging.
Step 4: Use the ‘log’ command and follow on screen instructions to log your program progress. If you registered successfully, you’ll see something similar to the image on the right. If not, a message similar to that on the left will be displayed.
Frequently Asked Questions
I’m quite busy at work. Can my partner/spouse coordinate with you for this program?
We welcome your partner/spouse to participate with you in your journey towards better health and wellness. We are happy to coordinate with both of you for certain subjects, such as meal preparation among other subjects where both partners can participate. For program related messages and responses however, we encourage you to do so yourself.
The success of this program depends on your actively participating at all program checkpoints, one of which is responsiveness to our messages and communications, in addition to taking as much charge as possible for your own journey.
What sort of oils and fats should I use for cooking?
Ideally, you would use a combination of different oils and cooking fats for meal preparation, and we suggest these be cold pressed and unprocessed as far as possible. Monthly rotation of cooking mediums is encouraged.
Why do I need to get medical tests done?
The tests are suggested to establish a baseline for any health conditions, such as diabetes, so we can measure progress at the end of the program. The others are for your own well being and to ensure all is well prior to starting. We encourage you to keep your doctor informed and to share all tests with them so your test results can be clinically correlated. Please share with us any dietary recommendations made by your doctor.
What do I need to stock up with before starting the program?
The program uses normal, every day foods. As the program progresses, and dietary content gets naturally restricted, you may need to consider nutritional supplements to obtain required nutrition. We suggest finding different sources of fresh fruits and vegetables of different kinds, so substitutions are restricted to a minimum. There may be some supplementation required based on your dietary restrictions. These will be discussed with your first plan.