In this class video, Travis celebrates promotion day (shout-outs to Mary McBell for earning her Yellow Belt and to encourager-in-residence Betty Holden for her progress) and teaches time-restricted eating—from gentle 12/12 and 14/10 up through 16/8, 18/6, 20/4, “the Cindy” (OMAD), 5:2, and Tiger-36—explaining benefits like calorie control, autophagy, and preserving lean tissue with adequate protein and light strength training.

He previews next week’s challenge and tomorrow’s 10:30 a.m. orientation, adds three new WOW meals (Angela’s Brain Health: eggs → sweet potato → salmon/asparagus; Nida’s: egg whites & turkey → lean beef & cabbage; Angie’s: approved beverage → shrimp & squash → crab legs & salad), and unveils a playful “Spartan Trio” plateau breaker (macadamias, sardines, and wild-caught salmon with optional ghee) under “ideal weight × 8” calories. Woven through is a faith-first mindset—“choose this day,” tend the garden of your mind, practice gratitude for simple gifts like breath—and the class closes in prayer for unity, healing, and steady discipline.

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