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A Powerful Guide in Difficult Times
The 4-Bites Formula Practice Book is your hands-on training guide — designed for those who want results without wading through the full textbook.
The 4-Bites Formula™ - Practice Book
By Shahzad Ilyas
The 4-Bites Formula Practice Book is your hands-on training guide — designed for those who want results without wading through the full textbook. If the main book gives you the why, this one is all about the how.
Every page is focused on direct application:
- Yoga asanas that keep the Inferior Mesenteric Plexus and Superior Mesenteric Plexus working at their peak.
- Breathwork sequences to ignite digestive fire and activate the parasympathetic nervous system.
- Hydration and food rituals from Yogic tradition that make every meal a sacred, energizing act.
- Step-by-step mindful eating drills to master the 4-Bites Formula in real life.
No theory, no fluff — just the daily practices that keep your digestion sharp, energy steady, and mind clear. Carry it, use it, and turn every bite into a step toward peak vitality.
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about
THE AUTHOR
Kris Carr
Kris Carr is a multiple New York Times best-selling author, wellness activist and cancer thriver. She’s been called a “force of nature” by O Magazine and was named a “new role model” by the New York Times. Kris is also a member of Oprah’s SuperSoul 100, recognizing the most influential thought-leaders today.
Her new book, I’m Not a Mourning Person, is her most poignant exploration of the human condition yet. In it, Kris tackles the universal experience of loss with her signature combo of searing vulnerability and irreverent humor.
While navigating the loss of her father, a faltering business, and her 20-year milestone of living with Stage IV cancer—Kris realized that our grief-phobic culture has left most of us unprepared to handle loss. Instead, we’re taught how to avoid pain.
But, as Kris asserts, “We can’t amputate any of our emotions and expect to be whole.”
I’m Not a Mourning Person is a field guide through the rougher terrain of human emotions, filled with powerful exercises, research-driven strategies, and moving stories about what to expect when you’re not expecting your world to fall apart.
It’s a light for anyone whose world feels dark—and a roadmap back toward your truest self.
Questions & Answers
What is the 4-Bites Formula™?
The 4-Bites Formula™ is a system that combines ancient Yogic wisdom with modern science to retrain your digestion and eating habits using mindful four-bite practices, yoga, breathwork, and hydration rituals.
How is this different from dieting or food restriction?
Unlike diets that rely on restriction, the 4-Bites Formula™ focuses on precision and awareness — teaching you to tune into your body, regulate digestion, and naturally feel lighter and more energized.
Why are only four bites emphasized?
The first four bites awaken your digestive intelligence and signal satiety to your brain. Training yourself to master these bites creates long-term discipline and prevents overeating.
What role do Yoga and breathwork play?
Yoga asanas tone the digestive organs and nerve plexuses, while breathwork activates the parasympathetic nervous system (“rest-and-digest”), making every meal more efficient for your body.
What results can I expect from practicing the 4-Bites Formula™?
You’ll experience sharper digestion, steady energy, mental clarity, reduced overeating, and a deeper sense of control and vitality in your daily life.