Chapter 11

Glow15: The 15-Day Plan

Let’s Get Glowing

Whatever your starting weight, number of wrinkles on your skin, work responsibilities, or family situation, I know you can glow. You have the power to activate your autophagy to make your body and brain work better and act younger. Glow15 will increase your youth span—the amount of time in years that you live with vibrancy, focus, energy, and glowing radiance—helping counter the effects of both the Inevitable and Accelerated Agers. In this chapter, I’ll outline how to do that for the first fifteen days in a manageable, effective, and efficient way. To make it easy, I’ve detailed exactly what to do and when to do it, so instead of worrying about your schedule, you can focus on how much younger you’ll look and feel.

Glow15 Meals

Each day you’ll pick one item from meals 1, 2, and 3, and snacks. All you have to do is choose High- or Low-day meals from the list of options that follow. There is plenty of variety and you should never feel deprived. You can have more than one portion of each meal, and you can have more meals than the ones I’ve outlined below. Your only limitations are on Low days, when you’ll be skipping meal 1 in favor of intermittent fasting. After that, feel free to choose any of the low-protein options for meals 2 and 3 and snacks, as you still have eight hours when you can eat. All the recipes (which you’ll find starting Glow15 Recipes) are simple to prepare and quick to make.

Here are the meals you’ll be choosing for the next fifteen days—pick one from each category to look and feel younger, and perform better.

The Sample Plan

You’re ready now to begin your first fifteen days and get glowing! In these two weeks, by making small changes to how and what you eat, how and when you exercise, how you approach bedtime and what you do to fall asleep, and using the world’s most powerful antiaging ingredients, you’ll see and feel autophagy at work.

This fifteen-day plan is designed to not only kick-start your autophagy, but also work as a blueprint for how you can integrate these lifestyle changes as a regular part of your life. I know you, like so many others, will be motivated and inspired by the youthful results you see and feel.

Here’s the full breakdown of what to do and when to do it for the next fifteen days. I’ve chosen Monday, Wednesday, and Friday to be your Low days—this way, your entire weekend can be more flexible. I’ve also noted that the intermittent fast (IF) on this sample plan begins after your evening meal the night before—ideally around 8 p.m. As long as you have three nonconsecutive Low days every week, both the choice of which days and the time you begin your intermittent fast are up to you. (Again, Low days are the days you fast for 16 hours and restrict your protein.)

And every day—both High and Low—should start with an AutophaTea. I’ve put only your first cup in the sample plan, but you can enjoy up to four servings of this youth-boosting drink each day.