Women Should Be Fasting… Here’s Why!

2020-09-17T16:12:33+00:00Fasting Techniques, Health|

Let me say this loud and clear, women should be fasting. There are a lot of myths and misunderstandings about how fasting affects women, so I wanted to dive in today into the science and research around women and fasting.  In a meta analysis of over 44 peer reviewed studies done on fasting and women, the study concluded that “fasting can be prescribed as a safe medical intervention, as well as a lifestyle regimen which can improve women’s health in many folds.” Read that again! Specifically, they found 5 different categories where fasting helps women. Cancer This meta analysis looked at 3 different types of fasts and how they affected cancer. The first was the fast mimicking diet, made

Overcome Hunger While Fasting

2020-09-14T16:39:00+00:00Fasting Techniques, Health|

What should you do when you feel hungry while fasting? I know this seems like a silly question, but every single one of us who’ve fasted know exactly what this feels like. One of the most overlooked aspects of fasting is how we can preemptively create a strong fasting mindset and action plan. Here are 9 ways to help you overcome feelings of hunger while fasting: Here are 9 ways to overcome hunger when fasting: 1.Stabilize blood sugar One of the first things to help you overcome hunger is before you begin fasting, make sure that your blood sugar is stable. I can tell you that it won’t be very productive to load up on unhealthy foods right before

Anti-aging benefits with fasting!

2020-09-10T15:52:43+00:00Fasting Techniques, Health|

We know that fasting has tremendous health and anti-aging benefits, like stem cell production, DNA repair and neurological benefits that combat mood disorders and Alzheimer’s. However new research suggests that there is a specific type of fast that can increase longevity!  In a human study done in 2019, scientists at the Okinawa Institute of Science and Technology Graduate University (OIST) and Kyoto University found that fasting may “boost human metabolic activity, generate antioxidants, and help reverse some effects of aging.” 3 Specific Anti-Aging Benefits of a 58 hour fast 1. Heightened Repair Mode Researchers found that fasting forced the body into repair mode. We actually know this from many other studies done on fasting, however this study was able

Improve Athletic Performance with Fasting

2020-09-10T14:38:11+00:00Fasting Techniques, Health|

We know that fasting can turn on good genes and turn off bad genes, like those linked to liver, breast, lung, colon and brain cancer. So I wondered whether fasting could have the same effect on genes that promote athletic performance. The answer I got was yes, fasting can improve athletic performance!  A study on Russian elite endurance athletes found the group of athletes had an increased frequency of the UCP3 (mitochondrial uncoupling protein 3) gene compared to a control group. Simply put, more UCP3 equated to better athletic performance.  They found that two types of fasting could activate the gene expression of UCP3 independent of genes necessary for lipid transport and oxidation in skeletal muscle. Specifically, it found

Keto and Fasting for Kids

2020-08-27T16:58:28+00:00Fasting Techniques, Health|

I get it, instilling healthy eating habits in kids can be challenging. Kids’ taste buds are programmed from a young age by the food industry to crave chemical, preservative and additive-filled foods while we’re over here trying to get them to like broccoli!  But childhood is the prime time for laying the foundations of positive and life-long healthy eating habits. We know that our immune system relies on strong metabolic health, which is determined by the foods we eat! Teaching healthy eating habits to your kids at a young age is essential for their health into adulthood. During my Fast Training week I focused on sugar-free eating for the whole family, kids included! It has come to our attention

Should You Break Your Fast?

2020-08-21T21:36:40+00:00Fasting Techniques, Health|

A common question I get when people begin fasting is, "when should I break my fast?".   Fasting is an incredible tool used for weight loss, bringing down inflammation, improving mood, metabolism, and so on. However, there are certain times during a fast that we need to pay close attention to what our body is telling us in order to fast safely. Oftentimes, we find that people who have other underlying health conditions, such as diabetes, will experience certain symptoms when making the jump from daily intermittent fasting to longer fasts, like 24+ hour fasts.  My goal is to help you achieve optimal results from fasting, in a safe manner. The most important thing to know when fasting is, when

Blood Sugar During a Fast, When to Test It

2020-08-13T23:24:49+00:00Fasting Techniques, Health|

Last week I put together a 3 week guide to starting fasting. Part of that process involves testing your blood sugar and ketones during a fast. In fact, I believe that everyone should throw out their scales. Focus on what your blood sugar and ketones are telling you about your body’s reaction to the food you’re eating. First, you’ll want to get a blood reader. My favorite one is the Keto Mojo. This involves an easy finger prick and is more affordable than other devices. When to check your blood sugar and ketone levels You'll be taking two sets of readings. The first set of blood sugar and ketone readings will be taken as soon as you wake up and

New to Fasting? Start Here!

2020-08-13T01:00:17+00:00Fasting Techniques, Health|

Questioning how to start fasting? You're in the right place to start!   Often the first step to fasting is changing your understanding of what is “normal” and creating a new belief system around eating and health. You see, there are a lot of misconceptions around what kinds of foods we should be eating and when we should be eating them. For example, we’ve been told that breakfast is the most important meal of the day, and that cereals, bagels, breads and sugary drinks are an acceptable way to start the day. We’ve been told that eating 3 meals (plus lots of snacks) is normal, and that an afternoon slump in energy should be alleviated by caffeine and energy

How Many Hours Should You Fast?

2020-08-13T00:58:26+00:00Fasting Techniques, Health|

One of the questions I get asked most frequently is, “how many hours should I fast?” Well, that depends on what health benefits you are hoping to achieve.  The longer you fast, the more the benefits add up.  However that doesn’t necessarily mean longer is better for everyone. For example, if you’re hoping to increase ketones, a 17 hour fast may be what you need, however if you’re trying to heal a musculoskeletal injury, you’ll want to work your way up to a 72 hour fast. And of course, if you’re new to fasting, read my Beginner’s Guide to Fasting.   Here are the benefits of fasting broken down by hours fasted: 13-15 hour fast A 13-15 hour fast is

A Beginners Guide to Fasting: Everything You Need to Know About Fasting

2020-08-27T10:54:46+00:00Fasting Techniques, Health, Nutrition|

Fasting refers to the deliberate abstention from food and/or fluids for a period of time, for therapeutic purposes. Many people don’t know that fasting has been used for thousands of years in various religious and spiritual practices throughout human history, and in a sense, fasting is part of everyday life. The term ‘breakfast’ is the meal that breaks the fast, which is done daily. The recent increase in scientific research around fasting has allowed us to understand just how fasting positively affects our physiology, cells, aging, disease and overall health. What has been incredible for me to watch in my own clinic and coaching is how many people, regardless of symptoms or condition, have benefited from this completely free

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