Introduction to My Roczen Journey

Hello everyone, I'm Divya, and I am excited to share my Roczen journey with you. I work full-time in an NHS job, and my journey with Roczen began in July 2021. My primary goal was to reduce my weight and control my HbA1C levels.  I was gaining weight every year and nothing was working. The more I was thinking about it, the more weight I was putting on. I was 88 kg and my HbA1C was in diabetic range. I was feeling bloated, tired, and finding it difficult to cut my toenails and remove my socks. I was miserable and emotional when I had my first consultation with the clinician and I wanted someone to help me. 

Milestones and Achievements

During my Roczen journey, I've achieved numerous milestones, both big and small. In the first six months, I experienced significant progress, losing 18 kg. After more than two years on the programme, I am now in the maintenance phase at around 70 kg. My sleep quality has improved, my mood is good, I feel energised, and I am comfortably managing my hunger throughout the day. I follow a 16:8 Time-Restricted Eating (TRE) pattern, along with moderate protein, moderate/low fat, low carbohydrate, low salt diet, and avoid snacking in between meals. I have not taken any sweetener since I joined Roczen. I never drank black coffee in the past, but now I enjoy it every morning when fasting

Challenges Faced

Like any journey, mine had its share of challenges. Initially, transitioning to a 16-hour fasting period seemed daunting. I typically start my day with breakfast cereals or toast. I was asking myself:

‍“If I skip breakfast, how can I maintain energy levels throughout the day, especially during day time at work? Will I be able to find time for exercise? What strategies can I employ to prepare my meals and bring them to the workplace efficiently? How can I resist the temptations of processed foods like cakes, biscuits, and croissants at both work and home?”

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How Did I Manage Those Challenges?

The first week was difficult but I was fully committed to the programme and listened to what my clinician advised. My routine was:

Morning Fast:

• Black coffee & water
  

First Eating Window (12pm - 2pm):

• Balanced meal with protein, fat, vegetables and salad
• No starchy carbohydrates such as bread, rices, pasta, rice
• No snacking in between meals

Second Eating Window (6pm - 8pm):

• Balanced meal with protein, fat, vegetables and salad
• No starchy carbohydrates such as bread, rices, pasta, rice

Drinks Throughout the Day:

• Lots of water with fresh lemon juice first thing in the morning
• Cup of warm water or green tea every hour till 12pm

The last hour of the 16hr fast was the most difficult in the first week, but gradually it became easier. Once I got past the second week, my body and mind adjusted to the process.  It was actually easier than I expected to do 16:8 TRE.  My appetite shrank and I did not feel as hungry. I learnt to control my eating habits.

I prepared my meals and planned my meals every evening. I bought a water bottle and some containers for taking food to work in.I shared my meals photo with the mentor to monitor my food choices and for accountability.

I started swimming regularly, going three times a week as well as increasing my step count through brisk walking when at work and at home. I have also incorporated resistance training two times a week. Plus some resistance exercises  twice a week.

When I started seeing myself lose weight, I continued to maintain my new habits and new relationship to food and physical activity.

Lessons Learned

Roczen has completely changed my lifestyle and relationship with food. I've gained control over my eating habits, and food no longer dictates my life. Celebrating achievements and maintaining a positive outlook have been transformative. I feel great becoming healthier and fitter.I have more energy, feel more in control,  more alert and confident in my choices. 

Support and Resources

I am grateful for all the support from my  clinicians, mentors and my Facebook group mentors and members

Advice for New Members

To new members embarking on their Roczen journey, I offer practical advice: 

• Full Commitment
• Full trust in the program and believe in yourself that you can do it. 
• Plan your meals
• Make a rule: no snacking in between meals; 
• Just stop all processed food
• Rely on a handful of  strawberries and blueberries for a sweet taste
• Preference for Olive oil
• Drink plenty of water
• Be kind to yourself and be flexible

Sustainability and Long-term Commitment

Maintaining sustainability and long-term commitment has been paramount in my Roczen journey. I've fostered accountability with my clinician, recognising that success often comes with setbacks. Sticking to my TRE 16:8 schedule is a priority, though I allow flexibility for occasional circumstances. Mindful portion control and assessing my hunger scale aid in making balanced choices. Embracing imperfection and being kind to myself are essential for continued progress. Reflecting on past achievements and focusing on blood results motivate me, especially when the scale doesn't show immediate changes.

My Insight into the Roczen Journey

Roczen is more than just a program; it's a life-changing experience rooted in scientific research. Clinicians & Mentors role is incredible and I just want to say thank you from the bottom of my heart for their contribution in my incredible life-changing journey.