Fasting Space

happy New Year's Eve. So exciting.
We have made it. Does it feel like that to you? We've made it,
through 2025. We're here
floating down to the finish line. I know, I am excited about it.
I hope that you are
as excited as I am.
And in this session, and I do some definite reflecting,
very intentionally thinking about bringing 2025 to a close,
with gratitude for everything, that happened as much as possible.
Gratitude, especially for the, the highlights, the lessons learned. And,
you know, to the extent that we can, at least for the, the difficult parts as well.
I we try to come to peace,
with things like that
and then intentionally moving forward from who we were in the past to who we are intentionally becoming.
In 2026. That's building the excitement.
I know I am, very excited. We are on a journey. We are moving forward. We are pressing on toward better health and wellness. And that is a beautiful road to be on. That is the type of thing where it's like, it's not like we're going to be happy when we get just to that spot.
Finding joy on the journey right now, grounding ourselves in the present moment.
this type of process, this type of mindset, that's what we're really dialing in today. The mindset of wellness is a way of being.
And we're going to practice that today. Being well in the present moment. That's what flows out through the body and the mind as health and wholeness.
going through a holiday. How do we do it?
In the very best way. Do you have, any obstacles you are facing in this day? We can always, troubleshoot it. So two intentions I'm going to try to focus in on in this session, our best intention for this day. Remember, we're not trying to win a whole year of 2026 before it's even started. We're just going to take care of this day.
That is enough. But on a day like this two, we want to open our mind to the possibility, set an intention for 2026, something that we can move toward and grow into. And that is going to be, a beautiful mindset as well.
So we are in day three of this, meaning three day little series. We're doing a close out the year.
And so if you look at the topics, that we have done, if you're just coming in now, okay, cram them all into one beautiful, day is all good. It's kind of a construct anyway, to talk about it. I've got four, main practices that I talk about on this channel. Of course, a fasting space. It's like the lead,
practice such a powerful and overlooked practice in our society.
Such a simple, elegant, powerful practice. I say the foundation of health in a modern world that is overloaded with consumption. Very difficult space to find a sustainable path in health of health and wellness. Fasting. A practice that is just like setting the boundary. Think about what is the old saying? Like good fences make good neighbors like right? So we got our relationship with food, fasting like a good fence, just like showing.
Here's the line so we can bring everything into balance.
And then the other three practices our healthy movement practice so essential for the body to be strong and resilient. Most people lead with that, especially coming in a new year. Going to hit the gym, which I love. I'm a big exerciser, is very good. But when you lead with only with exercise, without any other wellness practice, that is a path that just practically speaking,
more often leads to burnout than to the results that people want.
Not always. Bless everybody who follows any path. It gets what they want. That's all I care about.
But if we're playing the numbers so better off. Start with the fasting. Add in the exercise. Absolutely. Add in the healthy eating.
Then add in the mindfulness.
Using all the practices, like we're saying, set the table as a foundational layer of fasting.
Add in the healthy movement on top of it and our beautiful health choices on top of it. Add on our beautiful mindset.
The look what we did in the first day of our little challenge here, our little three day end of the year challenge. We did the clean out, right. That's like the healthy eating part. Try to get the processed stuff out.
And then we came in yesterday. Big reset. Right? I said lean into a little fasting space. And so we're hitting the sections of all of these in with a little more focus. And then today, deep focus, intention as the mindset, mindset, maybe even the most powerful of all. Well, I mean, it just is it is.
So our little end of the year, we're missing our movement and the end of the year. But let's just make that tomorrow, okay? So we just hit our focus, adding in the movement tomorrow is a great way to do it.
So dialing in for our purpose today and the mindset we said two mindsets.
Almost two by two. We got the mindset for today the mindset for 26. And then we're also going to then.
Looking forward closing out 26. So.
Think think of the years sometimes I do is like chapters in a book. We wrote a chapter in 2025 and it's like closing that chapter, closing the book on 2025,
and then turning the page over to 2026. Super dialed in, super focused. I was when I was doing some writing, I was thinking almost like surgical focus.
Is thinking that word because it's like cutting right to the heart of the matter,
It's like we think trying to eliminate everything that is distracting us from our true purpose, trying to just find really, you know, truth. Like, what is the real truth in my life. But how what is the way of being that I have in 2026 that is in alignment with my values, my mission, my purpose, so that every step that I'm taking, taking me toward that goal, maybe not in a straight line reset.
Remember, doesn't have to. Perfection is not what we want, but that it's like a magnet. The goal is just where it's pulling us toward. It, cutting through, you know, the distraction, the confusion of culture and everything that is happening so that we don't get pulled off course. I think of the analogies we built over the fall, the anchor in the waves.
The rudder on the sailboat that helps us take the energy that's coming at us and head forward. I was, I think I think my son was watching a video the other day where this guy was walking down a street and he was talking to people about sailboats and, and he was, asking everybody. He's like, okay, if the wind is blowing this way, how can the sailboat go that way?
Almost nobody can explain it. It's very funny.
It's true, though, right? It's true.
We could get into a whole physics of it. It's about creating balance. Balance in the boat, balance out the forces
so that so many negatives cancel out. And the difference, however small, is moving the boat forward
is what we want in our life. This is what we are building here.
Practices that help us move forward no matter what our situation.
So here's what I thought we would do. The closing out part of this. This is going to be the shorter part. But it's something that I felt like doing.
If you got a paper around. Harder to do this on a digital device. If you got a real paper around, this is going to help you out.
Take a minute and think about 2025.
And for a minute, we're just going to think about the difficult parts of it. Specifically the barriers. What were the things where the thing doesn't have to be one could be more than one. You want to make a list, it's fine. But one will be satisfactory. What is the biggest barrier that kept you from moving forward in your health journey?
In 2025? Does this something come to mind? Something that brought the most stress, that created the most resistance? That was like you were close to being able to do something that you knew is good, that was in alignment, but you didn't do it because of this thing. Is it an emotion? Is it, a something, a habit, a practice?
What was it? I want you to write it out. I'm going to write it out because this is clear to me, big, big barrier that I faced.
And you see where it's going, right? We're going to stop doing this. We are going to eliminate this barrier. The first step to eliminating a barrier, just being honest about it and recognizing it. My barrier personally, to me is in total denial about it. Did not even realize it really until the last couple weeks when I started reflecting on the last year.
And if if it's not coming to you right now, okay, maybe take a step.
In this day, as you have some space to open up, say, I'm just going to do some more thinking about this because this is big. We got the whole day here.
This would be a big way to close out 20, 25. Get that out on paper, because we don't want to bring it with us.
We are crossing a finish line here in 2025, and we are turning a powerful page.
And we are moving in a new direction in this big barrier that has been, with us in 25 is not coming. It's not coming. That's when I say.
You can just put this in your mind if you don't get that paper, but you're doing whatever he does, put it in your mind. Go through the mental exercise like we're doing of of doing this.
Okay. I got mine written out.
Put that on the page. Here's what I'm doing with my beautiful book. This is like a journal book to me. Okay, I I've got I've got two years of, notes and things in here, but I'm taking this guy and just ripping this out. I got my trash.
Okay. Right over here.
Throw it away. Okay. If I was out in the country and I was having a fire, I would throw that on the fire. If you're having a fire later, you want to save that is having a fire. Throw it on a fire and burn it up. To me, that sometimes feels better,
but, you throw it in the trash.
Say, this is symbolic, okay, I'm going to hit the button and it disappears. We throw it away and it's gone. This is just the mindset that we're creating. We're turning the page from stuff like that.
I am resolving no to that.
No, no limiting processes in 2026. Or at least we're making our best effort. You know?
We are making our best effort. One obstacle at a time. Life has away. You finish one obstacle, then the next one comes. Does it feel like that to you? Many times it seems to me like that's how things go. But this is also the process of how we learn and grow and we are moving beyond an obstacle. Today I'm 2025.
At least we're practicing it. This is the practice and let go. Fasting, showing us the big man for that fasting, giving us an opportunity in one domain of our life with eating for one voluntary, open, positive period of time, to let go of some eating for a little while. And it doesn't have to be any longer than we want, but we say, oh, that practice letting go of this something very important, right?
Eating very, very important. Essential. But we can let go of something even essential for a little while. And then we see how, like some good things are happening, they're showing us that is a pattern for many areas in our life. And actually even essential things is okay to have space. You don't have to be pushing 100% all the time on everything.
This is what our culture says about dieting, right? Dieting has to be 100% intensity all the time. You're basically always doing it
and creating this paradox where you're like, you're always cutting back, but you're always eating. It's like we're we're pushing on a string.
Fasting, showing us a different pattern that actually nothing is okay. That rest reset we did yesterday. We were looking at
the winter and just seeing the natural cycle of winter. Nature isn't stopping in winter, but it is resting, charging up for the progress of spring fasting just like that in the body. Beautiful cycle in the body mirroring the natural pattern.
Okay, we're closing out 25. I hope you found that helpful. Closing it out with these two days we cleaned out, we reset, and here we're diving in intentional. Intentional. So I thought let's start out with just some intentions for this day. And then we'll dive in, a little more broadly. Intentions for the year.
I was writing kind of centering phrases.
For the day. So here's this one. Fast through the noise. I thought this was kind of a fun, thought.
Can be a lot of noise on New Year's. So as we are heading here, what is your New Year's like? Is it a party day? Is it just a calm day at home? Like. And maybe it's not so noisy fasting through the noise, like, kind of a nice idea. Just, in the world in general, a lot of noise in general, a lot of people angry and upset and confused and frustrated.
Here is a centering thought for the day. Whatever your day looks like, whether it's a chill day at home or you're heading out, in some sort of space. Okay, fasting through the noise, I think really a powerful centering phrase. This would be the type of phrase that would be like, head straight through, an experience and, just smash through it like so it's a very powerful, thought to me.
Patterns of consumption happening. We don't have to participate in it.
This kind of led me into this second phrase.
Connection over consumption.
These two, really connected to me. We can fast through a space consumption. Not what is important. Right. In a holiday we say here's another holiday New Year's Eve is a party.
What is really important not consumption connection. That would be the focus if we're trying to fast through some noise. We're trying to float through a space like a balance. A lot of things maybe say, I made it through, a holiday in December. Say we we leaned a little more on just the, the using food as a connection.
Maybe this is a holiday. This is like your path now rules. Right? But maybe this is a holiday where we can kind of lean into the other side, say, can we just focus on the connection here without the consumption? These two phrases that might be really centering just for this, day. Specifically, focus on people, focus on music, energy.
Okay. Not some sort of, you know, appetizer that's heading around. This is not necessarily what is going to serve us, say, especially late. Now, if that has meaning and value to you, like, you know, whatever. We got powerful practices. We got an entire 2026. We have such a powerful path. We're going to be walking in 2026. Remember, we don't bring any judgment or pressure on ourselves.
You are literally to any, appetizer. You have a New Year's Eve. It just doesn't really make, make a huge difference in the long term. But in the long term, what matters is that, okay, are we centered? Are we walking our path? What is in alignment with this day for you? And if you are feeling charged up like I am and say, I'm going to really come into 26 with a full head of steam, like here would be a way to do it.
Really power and lean into it.
That's what's feeling good to me right now. Really build up some energy on the health path, bring.
Conscientious intentional intensity to it. I kind of flowed through a space with the last couple weeks of the year where I'm just like you know really relax, really kick back, really just, you know, take a breath. This is a this is a very much a natural cycle. Do you feel that way that it's like, you know, we need seasons to things.
This is what the winter shows us. We need periods of rest. But doesn't it charge you up? And then you hit it for a while and you say like, oh, now it's okay to pull back. This is what I really like about a fasting process, what I think is a lot different about this simple fasting mindset compared to other, perspectives.
Is that I don't see fasting in any way as some sort of rigid, dogmatic thing that has to be the same every day, a very flexible process that we can shape and mold with these energy flows. Right? Sometimes I'm feeling like really leaning into it. We can do it, and then other times we can pull back. There's just, we shape it and fit it into our experience.
Just in a way, is it just, makes everything better? Not in ways that we are having to work to just line up with some arbitrary rule that we created for ourself.
All right. Next little centering phrase.
A mini question for you. What is the first fuel of 26? There's something to think about today. What is going to be the first thing you're going to eat in 2026? Are you going to be staying up late or are you going to bed early? Is the first thing you're going to be eating in 2026? You know, in the morning?
Okay, but think about it. There would be a place to really bring some intention, like it's going to be one of our next food decisions. And maybe we got lunch, dinner planned today. Maybe you're going to be at a party. You're going to be closing out 25. Okay. Have whatever. Okay. But when is the first you will of 26.
We got to want to really dial in on 26. I'm kind of bridging the gap between today and our intention in the rest of the year. I say let's make that first step like the best step. And we want everything in balance. We want a fasting space to the extent that it serves us. We want healthy eating to the extent that it serves us.
Remember the session we did? Everything matters, everything matters. And so like, what we eat matters. And when we eat matters. And so if we're going to bring our most powerful intention into 2026 was take the first step in the most positive direction, get off to the best start possible. First fuel I love that. Definitely some good things to think about.
Here's a good one a hydration toast. Love this one. We did a coast toast with some coffee to start this out. It doesn't have to be champagne, right? Just like a lot of people drinking a lot of alcohol on, New Year's, if that's your thing. If it's a special thing, it's totally fine, but here would be an alternative.
Just take a champagne glass and put a sparkling water in. Nobody, even has to know, I think, for myself. Say, entering the year. Hydrated, right? Hydration is such a huge part of health. Staying hydrated. What makes fasting easier? There's a very intentional practice. Santa sparkling water over an alcohol is a really healthy choice. Thinking about let's staying clear headed right to keeping a mindset clear.
I love that and duration toast. We do one right now with a coffee, to good health.
All right, two more centering, little phrases I wrote down, kind of shifting in. So these ones, you know, fasting through the noise, you can bring that anywhere. You know, I guess, a lot of this you can bring throughout the year connection over consumption. You probably just do a whole show on that first fuel hydration toast. So it's very focused on today.
So here's two, as we're thinking evolving living in our, Intention for the year okay. We're taking this session and say we're launching forward into 26.
I think identity over outcome I really like this.
The classic thought I think.
That, people have in my, experience, they set a goal, which is totally fine,
but is a very, very outcome specific. Like, I am going to lose 30 pounds by this date. I'm not bad and it's not wrong. Do it. It's fine, but the thing that I want you to think about that is bigger. What is the identity?
I am a healthy person and I am a healthy being. A being of health. This is this is the person as a process. Me as a process. You as a process. We are happening. We are being. We are progressing, learning and creating the way of being in the world. And that is such a deep process.
The way of being healthy in an enjoyable, positive, sustainable process is is the process that will result in the outcome that you want right? But the outcome is in the distance and then we can look at it. Maybe you need both things. You know, maybe we we have the outcome. We want but then set it. That's the point on the horizon that we're walking toward.
But the being the way we find joy on the journey, the experience is focusing on like, who am I? Like, who is this?
What are the values? What is the process? What does the day look like? Like it's like the step. Every step. What is the gate? You know, you're looking at someone walking this path. How do they walk? What does it look like? That's the way of being in the world. This is the, I think, the big overriding thing that we're trying to do in a health path, find a way of being in the world that is completely open to reality, not trying to hide from anything.
Facing obstacles as they come openly and honestly.
Accepting that there is difficulty to things. That there can be. Things that are a struggle, but that we move through it, we approach it with kindness and grace so that we minimize the struggle. We maximize the progress. We learn, grow and overcome and move forward. That is an unstoppable mindset. That is a mindset of the true human spirit.
As far as I can see, that's what we want to harness in 2026. The power the unstoppable human spirit can conquer every weight loss obstacle that we have, and so that we can move forward in health, experiencing the greatest amount of health that we can experience.
This is the as the biggest, most beautiful, vision, that I can come up with. You try to make it bigger and share it. You make it, make it better. We just grow, the process together.
Okay. And one more centering, little word here, which is my maybe even my favorite of the list. Everything on purpose. See? Everything on purpose. That's intention. That's deep intention.
This is something that I really want to move forward in personally for 2026. Everything on purpose, everything
driven and moving beautifully in this direction of health to the greatest extent than it can, to the extent that it brings joy and curiosity and positivity. Not from any kind of mindset of like, oh, I have to do something purposeful, like, look at what we have, done on the channel as like a whole session yesterday and rest.
Rest and reset.

But purposefully, you know, because it's the rest and the reset that gives us the energy and power to press on forward. So everything on purpose means everything in balance. Think of the, the perspectives that we've had of how taking the deep breath and said something so simple.
Helping us to let go.
So two perspectives. We've got the whole year coming up. We're trying to psych ourselves up for it. Also, we've just got one day, so we're trying to move forward through one day. Here's a little list of things that can, bring us, forward through this day, and power us on.
I want to, give you the opportunity here, just like we, we started things out by writing out, like, the one barrier, maybe on a new page. This is what we've been trying to do in this, session. Turn a new page, look forward 2026. I want you to think of one word.
If possible, no rules. Make it two or however many. But one word would be the thought.
That captures your intention for 2026.
I won't even give you examples because I don't want to get. I don't want to get in there. This is another sort of thing. You could think about it over the day. If it may take some time, put it into it. Can you have a centering word for 2026?
Maybe make a list of potentials and and see which one pops. You know which which one really is kind of centering.
The way I'm gonna close this out, we did it a little bit yesterday. We did a little breathing practice at the end.
Breathing so fundamental, so overlooked. Just like fasting in our society. Overlooked. We think, oh, who needs to just waste any time of taking a deep breath? You know, I don't know. I don't know if people say that specifically, but it's like we don't even have the thought to do it because we're distracted. We're doing so many other things.
We don't even, you know, think, oh, should I take some time and just really do some thoughtful breathing here? Like, I mean, I'm just speaking from my own personal
experience.
I start to think that more now because I talk about it and I do shows about it. See, this is helping me because then I, is keeping these things top of mind.
And so then I say, well, shouldn't I actually do it? Then I'm more likely to do it. And so here you're tuning in. Now we're we're doing the practices of making it more top of mind. We're taking a space of the day, we're at the beginning of the day. Or if you're coming through on the replay, okay, we're wherever we are.
Here's a little reminder. We can do a beautiful house practice right now doesn't cost any money, doesn't take very much time.
do a little deep breathing is like stress burning. It's a stress releasing. It's getting that parasympathetic flow, which is the opposite of the fight or flight, the adrenaline system that is ramping everything up.
That process, when it never gets turned off appropriately, is what leads to chronic stress and chronic inflammation.
We may have many stressful things happening in our life, but effectively coping with it, breathing through it, and doing every other good health practice can help us mitigate the development of chronic inflammation, even in the face of great stress in our life. This is what we want, because it's not like we can just remove ourselves from society that like, oh, we never have to work or do anything, okay?
We don't have to interact with people. No, we do. And so but how do we build the practices that insulate our health from it and protect the valuable space of health? One of the very core practices is like a breathing practice, just like a very core practice, a fasting practice.
The healthy eating and the movement, these are the four strands. We braid them all together into this powerful practice.
So yesterday I had the quote Henry David Thoreau most beautiful space in the day, the moment between the two deep breaths. Right. And so that was a great space to sit in. I really enjoyed that. And I found as we went through the breathing practice.
And then you appreciate all you're kind of you're you're bringing the tension in the system down
and you can expand that box, breathing out like we did, that there really is a space you kind of float through that space after the exhale, after kind of by around ten, and we're floating out there in that space, very calm, centered space.
And so I want to try, if you're open, to it, go through this little exercise with us. As I was thinking about it, we say, okay, we can say an intention. We have our intention for 26 if we have our word. That's what I would especially say. And if you don't have the word right now, you know the video is on the channel.
You can always come back into this space. And when we do this practice.
I want you to use the breathing to really internalize this intention, really get it into the mind and into the body. And it's especially going to be in that space we breathe out and then we're floating in that space. I want you to see it in the mind.
That's where the intention is. And we're sitting in that space. See that intention, whatever that word is, it's going to center the process through 2026. Let it soak in in that space. I think that's where we can really kind of get through a lot of barriers. In that sort of space.
I'm going to give you a couple rounds
of
backs breathing where I'm going to kind of talk you through it.
So I'm going to talk through it on a four count for three rounds.
So we kind of get in a zone with it. And then I'm going to open up some space where I'm just going to be, doing it.
Then we'll do it without the talking so that you aren't locked into my, space, because then you can open it up depending on where, wherever you're at with it. I started at a four count,
yesterday. And then by the end of ten rounds, I was holding it like a 20 count. I was counting this big space.
Just feel very comfortable. That's not a type of breathing that we normally do normally, especially if we're stressed. We're like rapid breathing. And so to be in a space is kind of kind of interesting. If you're kind of good where you're like, oh, I can breathe out. I'm feeling totally comfortable here.
Like the Thoreau quote yesterday, it's like a beautiful space. And we're going to sit there with our intention just to close this out before we head our separate ways and, head on for a New Year's Eve and heading into, New Year's with hopefully the best, intention that we can.
So here's the practice. Breathing in on a four count.
And you can do it either just a single breath or you can do a double breath if you're open for it. Single breath. Just like this. Just breathing in straight for four.
All the way up a double breath like a big breath anywhere you can. And then tap it off. Kind of like this.
You get that extra
opening and then we hold for four and then out for four.
And then holding out for a four count. And especially at the beginning, you don't have to make it, you know, don't feel bad. A lot of times if I am having a lot of stress, if I am anxious, if I'm in a difficult thing. I was explaining yesterday, we just do a check in. I try to do a box.
Breathing like that can't do it. I breathe in for four and I immediately I gotta breathe out and take another breath. That's how you know, if the breathing is really shallow, then, you know, you're kind of amped up. You're in that fight or flight mode. Sympathetic system activated.
That's
the situation we're trying to get out of as much as possible.
So I'm going to do three, rounds. We're going to kind of start out with that and we'll do a little check in, and then I'll give us some open space at our own discretion to see over the course of just a minute or two,
how much can we expand that just within a couple minutes and then bring that intention that we had been working on into that
open space and just bring some appreciation to it, let it sink into the body.
This is how we're going to really power up. For our health process in 2026. Okay, here we go. In for four. Breathing in we go. One, two, three, four and hold.
Oh,
four and then out two, three four. And now holding if you can 234. Saying it in the mind can help in for one, two three, four and holding to 3 or 4. Breathing out to three four and then holding in that space two, three, four. Okay. So that's the pattern. Saying it in the mind can help to clear out, you know if there's racing thoughts everything in the list.
We're trying to block all that out. Hard to do because when we think about something say don't think about it. Then we think about it. So just focusing on the numbers up as dial in on this process.
So now I'm going to do it I'll keep going
But you can do it at your own discretion. We can get out of sync. You can extend that longer, however it feels good. Put your intention after you exhale. All right. Here we go. Let's try to do a few rounds of this together.
So if I was going through that in a longer fashion than I start doing it there, I would close my eyes. Is a great way to start into a meditation space. You can float through a nice space like that. There was like another eight breaths. I was just starting to get into it. Did you kind of see it where it's like, okay, we're really starting to spread these spaces out.
You know, we started out for felt about right for me at that space. And then I was counting it out toward like 1213 and some of these holds. And you can expand that yesterday. We're heading out toward, you know, 20 or so. And then in that space especially, you know, I'm actually, you know, looking at this screen trying to see what all this looks like.
Okay, if you're doing this, by yourself, close your eyes. Easier to kind of drift in that space. Focus on that intention. I would say write that word down. Think about it more. You know, I say make it a big deal. Make it a big deal to have, an intention
written out for 2026.
And then, have a great day. Have a great holiday. Enjoy a celebration. New year's party. Looking forward. I'll be with you tomorrow morning. And, we will do, some celebrating of starting a new year of health
wish you the very best. Thanks for sharing this space with me today. I will look forward to seeing you back here soon.
Have a great day, everybody.