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3 Minutes in Faith podcast

My 90-Day Spiritual and Physical Transformation Game Plan




Foundation Phase (Days 1-14)

Focus: Creating healthy habits and breaking dependencies on sugar

 

Week 1: Reset and Prepare

Daily Schedule:

- Morning routine (6:00 AM - 7:00 AM):

  - 15 minutes prayer and meditation

  - 15 minutes scripture reading

  - 30 minutes gentle movement (walking or stretching)

- Meal windows: 7:00 AM - 8:00 PM

- Evening routine: No food after 8:00 PM


Nutrition Goals:

- Remove all artificial sweeteners and processed sugars

- Replace sodas with herbal tea and water

- Minimum 64 oz water daily

- Track all meals in a food journal


Spiritual Practice:

- Daily scripture: Focus on verses about self-discipline

- Prayer focus: Strength and wisdom for the journey ahead

- Evening gratitude journal

\

Week 2: Building Momentum

**Adjusted Schedule:**

- Tighten eating window to 7:00 AM - 7:00 PM

- Add 10-minute meditation breaks before meals

- Implement meal planning and prep on Sundays


Nutrition Progression:

- Begin reducing processed foods

- Introduce more whole grains and vegetables

- Practice mindful eating at each meal

- Continue water intake and food journaling


 Intermediate Phase (Days 15-42)

Focus: Introducing fasting disciplines


Weeks 3-4: Intermittent Fasting Introduction

12-Hour Fasting Schedule (Days 15-21):

- Fasting window: 8:00 PM - 8:00 AM

- Three balanced meals during eating window

- No snacking between meals


16:8 Progression (Days 22-28):

- Fasting window: 8:00 PM - 12:00 PM

- Two substantial meals (12:00 PM and 6:00 PM)

- Afternoon snack if needed (3:00 PM)


Nutrition Focus:

- High-protein breakfast to break fast

- Increase healthy fats (avocados, nuts, olive oil)

- Complex carbohydrates for sustained energy

- Mineral-rich foods to support fasting


 Weeks 5-6: Extended Fasting Practice

18:6 Fasting Schedule (Days 29-35):

- Fasting window: 6:00 PM - 12:00 PM

- Two nutrient-dense meals

- No snacking


24-Hour Fast Introduction (Days 36-42):

- One 24-hour fast per week (dinner to dinner)

- Regular 18:6 schedule other days

- Break fasts with light, easily digestible meals


 Advanced Phase (Days 43-90)

Focus: Deepening spiritual connection through extended fasting


Weeks 7-9: Daniel Fast Preparation

Dietary Transitions:

- Gradually eliminate animal products

- Focus on whole plant foods

- Remove all processed ingredients

- Increase legume and whole grain consumption


Meal Planning:

- Sunday: Batch cook grains and legumes

- Wednesday: Mid-week prep of fresh vegetables

- Daily smoothies for nutrient density


Weeks 10-13: Full Daniel Fast

Daily Schedule:

- 5:30 AM: Wake up and prayer

- 6:00 AM: Scripture study and journaling

- 7:00 AM: First meal

- 12:00 PM: Second meal

- 5:00 PM: Final meal

- 6:00 PM: Evening prayer and reflection


Approved Foods:

- Fruits: All fresh, frozen, or dried (no added sugars)

- Vegetables: All fresh, frozen, or dried

- Whole Grains: Brown rice, quinoa, oats, barley

- Legumes: All beans, lentils, peas

- Nuts and Seeds: Raw or dry roasted (unsalted)

- Oils: Cold-pressed olive oil, coconut oil

- Beverages: Water, herbal tea


Spiritual Integration:

- Daily scripture meditation

- Prayer journaling

- Weekly fasting focus themes:

  - Week 10: Gratitude and Praise

  - Week 11: Healing and Restoration

  - Week 12: Direction and Purpose

  - Week 13: Spiritual Breakthrough


Support Systems

 Accountability Measures:

- Weekly check-ins with prayer partner

- Daily progress tracking in journal

- Monthly measurements and photos

- Bi-weekly meeting with spiritual mentor


Emergency Plan:

- If feeling weak during fasts:

  1. Drink water with electrolytes

  2. Rest and pray

  3. Break fast if necessary with bone broth or fruit

- If struggling emotionally:

  1. Contact accountability partner

  2. Review your "Why" journal

  3. Spend time in prayer and worship


Success Metrics:

- Physical:

 - Energy levels

 - Sleep quality

 - Clothing fit

 - Overall well-being

- Spiritual:

 - Prayer consistency

   -Scripture knowledge

 - Emotional peace

 - Spiritual clarity


Remember: This is a journey of transformation, not perfection. Each day is an opportunity to grow stronger in both body and spirit. Document your journey, celebrate small victories, and keep your focus on the greater purpose behind this commitment.

 This sample is what I provide you to start


"But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." - Isaiah 40:31

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