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

2022-06-02T15:01:25+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 and simple

Intermittent Fasting For Hormones

2021-10-20T19:32:28+00:00Fasting Techniques|

There has been a lot of information on Intermittent fasting in the last couple of years. It has been fulfilling and exciting to see many people all over the world, getting exposed to Intermittent fasting and all of its benefits. Intermittent fasting has a whole lot of benefits that are much deeper than being able to lose weight or reduce blood sugar levels. Studies have already shown that Intermittent fasting reduces inflammation, increases autophagy, and can even reverse type 2 diabetes. These are just the already known benefits of Intermittent fasting. As the days go by and more research is dedicated to understanding how Intermittent fasting helps us develop the body we need, more benefits are discovered. Intermittent Fasting

What the heck your blood sugar and ketone readings are telling you

2019-02-27T16:59:50+00:00Fasting Techniques, Health, Keto for Women, Ketogenic Diet|

What the heck your blood sugar & ketone readings are telling you. Let me try and simplify this for you: BLOOD SUGAR – 70-90 mg/dl Your blood sugar tells you how much glucose you have in your blood at that moment. When glucose goes high, insulin goes high. Insulin is your fat storing hormone. When insulin is high it signals the body to store fat, not burn it. The only path to sustained weight loss is to keep insulin low as long as possible. You keep insulin low by keeping your blood sugar low. KETONES- >.5 mm/dl When your blood sugar is low for a period of time, it signals to the liver to burn fat for energy. Once the […]

Fasting: Do You Need a Feast Day?

2020-07-24T14:44:25+00:00Fasting Techniques, Nutrition|

The biggest mistake I see people make when they implement the ketogenic diet or fasting protocols is that they forget that their body needs a feast day. Stop and think about it for a moment. Were we meant to eat the same food all the time, day after day? If you think back to the lives of cavemen, we know that in the winter they didn’t have access to fresh food so their bodies were designed to survive in lean times (read: our ability to access stored body fat). By contrast, during spring and summer, when nature provided more bountiful food, the body adapted by feasting on fruits, veggies, tubers and the animals that were no longer hibernating. Everything in […]

4 Ways to Use Autophagy Fasting to Slow Down Aging

2020-05-22T14:25:17+00:00Fasting Techniques, Nutrition|

Autophagy fasting? What’s that? Well, for starters, have you noticed that everyone around you is fasting? Curious what the craze is about and why so many people are giving up food? The credit for much of the excitement needs to be given to one man: Dr. Yoshinori Ohsumi. In 2016, Dr. Ohsumi won the Nobel Prize in Physiology and Medicine for discovering a self- repair mechanism in our body called autophagy. It turns out that when you put your body into a starvation state, the cells go looking for food… and they find that food by feasting on the toxins that are already inside the cell! It’s an incredible self-detoxification process that our bodies are naturally born with. So how […]


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