This surprisingly easy roadmap will lead you to the benefits of intermittent fasting. In 5 steps you’ll know how to start and stick with it.   

Intermittent fasting is not a diet. It is a lifestyle where you eat within a time interval and fast in a longer time interval. 

The following 5 steps to start your intermittent fasting may encourage you to move into the action phase. 

1. Identify your personal goals.  

Do you need to: Lose weight? Control your cholesterol? Control your blood pressure? Control your blood sugar? Sleep better? Increase your energy and mental focus?  

Your goals should be tailored to your individual needs and fit your schedule and lifestyle.  

1. Prepare yourself mentally and physically. 

Keep away from processed and sugary foods.  

Have you skipped a follow-up visit with your healthcare provider because you couldn’t fit it into your busy schedule? Like many other busy people, you may be wondering how to find time to take care of your health.

According to the National Academy of Sciences, Engineering, and Medicine, access to high-quality primary care can prevent minor health problems from escalating into chronic diseases and visits to emergency rooms. A strong relationship with your primary care provider is linked to better quality of life and life expectancy.

1 – I can’t take time off from work for a doctor’s visit.

Telehealth is a convenient and effective option for busy people like you to take care of your health. You need to see your doctor more often but not necessarily in person. 90% of your preventive, acute or chronic health concerns can be treated via telehealth. You can be at home, at work, or anywhere convenient for you. You don’t waste time traveling back and forth and your visits are on time.

The mic failed. The slides wouldn’t load. And my carefully chosen props? Nowhere in sight. At that moment, standing in front of a crowd, I had a choice: panic—or pivot.

It had been a long road to finally get to deliver this presentation at a national conference: from developing a proposal, to getting through multiple rounds of selection, to finally being accepted, and then carefully preparing the talk.

But despite all my preparation, everything went wrong when I was in front of my audience with precious minutes wasting away as the crew tried to fix the technical problems.

I initially felt upset and even thought about skipping the key story altogether. But I took a deep breath, grounded myself, and began. I knew I could speak loud enough without a microphone. I also knew the core message didn’t depend on PowerPoint or the props.

The intriguing intersection of fasting and menstrual cycles is complex and not fully understood, but here you’ll find a few interesting facts to empower you or the women in your life.  

The menstrual cycle can have a significant impact on a woman’s energy levels and overall sense of well-being.  

Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. When this pattern is adapted to the menstrual cycle it can potentiate its benefits. 

Here’s a quick summary of hormonal fluctuations in a 28-day cycle and how to align them with your intermittent fasting. If your cycle is longer or shorter adjust accordingly.  

There are several hormones involved in the menstrual cycle, we’re just going to mention the two main ones Estrogen and Progesterone. 

The first day of your cycle is when menstruation (bleeding) starts – Estrogen and Progesterone are low. On days 2 – 12 Estrogen levels start to increase and so does your energy. This is the best phase to do longer intermittent fasting, as Estrogen is predominant and needs lower glucose for optimal functioning. 

It’s crazy how some of your well-intentioned food choices might actually be throwing you off your wellness game.  

Many products marketed as “healthy” foods can seriously derail off your fitness and nutrition goals.  

Here I’ll show you 6 of these foods and alternatives for smarter choices without sacrificing the joy of good food. 

1. Granola and granola bars  

Why they seem healthy: They often contain oats, nuts, and dried fruits, which are perceived as healthy ingredients.  

Why they may not be: Usually, they’re loaded with added sugars, artificial sweeteners, and unhealthy fats. Some granolas can be as calorie-dense and sugary as candy bars. 

Smart choice: Steel-cut oats, chopped almonds or nuts, dried unsweetened coconut, and sesame, flax, or chia seeds. Top it with fresh blueberries, strawberries, blackberries, or raspberries. 

Intermittent fasting is a lifestyle hack that’s changing the game for better weight management, higher energy, and optimal health.  

It can redefine your relationship with food and contribute to a sustainable and fulfilling lifestyle. Intermittent fasting is not a diet; it’s a paradigm shift that can be the key to unlocking the secrets to reap extraordinary health benefits. 

Here are 6 tips to help you kickstart your intermittent fasting practice and stick with it: 

1. Beforehand. 

Reduce sugary and processed foods for one week before getting started. Aim for five intermittent fasting days per week, allowing two flexible days. 

2. Start small.  

Choose a fasting window that fits into your existing routine. Start with a 12-hour fasting overnight and gradually extend it as your body adjusts. The time you choose to open your eating window can be flexible as long as you close it within the total time you have planned.  

Have you ever found yourself enticed by the promise of a magic pill or superfood to turbocharge your immunity? Understanding how to boost your immune system can be tricky, especially with the abundance of well-packaged myths masquerading as facts. 

What is the immune system? 

Your immune system is a complex network of cells, tissues, and organs, which perform the vital task of defending your body against infections and diseases. Even if you become sick, a strong immune system can often keep the illness from becoming severe or life-threatening.   

While a strong immune system is key to keeping you healthy, it does not necessarily make you invincible. Each one of us is unique, and our immune system may respond differently to various challenges. 

Now, let’s debunk some myths about immune system boosters: 

Myth #1: Mega doses of vitamins and supplements 

Have you ever felt a sense of being caught in a vicious weight loop, like a self-perpetuating trap? Humans have a remarkable ability to sustain and reinforce habits and behaviors whether positive or negative. The cool thing is that the very mechanism feeding your vicious cycle can be used to your advantage, breaking the cycle, and putting you on track for healthier habits.  

Here are 4 practical strategies to kickstart your weight management journey using the dynamics of vicious to virtuous cycles. 

1. High-sugar foods and drinks vs Nutrient-dense foods and hydration: 

Consuming foods and beverages high in added sugars can create a vicious cycle. These items often provide a temporary energy boost followed by a crash, leading to increased cravings for more sugary snacks. 

Opting for nutrient-dense foods sets the foundation for a virtuous cycle. These are foods that provide essential vitamins and minerals. They sustain your energy and satiety, curbing cravings for sugary foods.  

Water is the best drink to keep you well-hydrated. It aids your digestion, promotes a strong immune system, helps your body detoxification, and boosts your metabolism. When you are well-hydrated it’s less likely to mistake thirst for hunger.   

Did you know that several hormones are related to sleep and weight control? 

Here are four of these hormones and how to tap into their mechanism of action to optimize weight loss even while you sleep. 

Weight regulation by Leptin, Ghrelin, Insulin, and Cortisol:  

1. Leptin

Often referred to as the “satiety hormone,” leptin is produced by fat cells in your intestines. It tells the brain when you’ve had enough to eat. Leptin helps to regulate your body’s energy balance by suppressing appetite and increasing energy expenditure. Sleep deprivation can disrupt leptin production, contributing to increased appetite and weight gain, so get adequate sleep to maintain healthy leptin levels. 

2. Ghrelin

Contrary to leptin, ghrelin is known as the “hunger hormone.” It is primarily produced by your gut and signals to the brain when it’s time to eat. Ghrelin levels typically rise before meals and decrease after eating. Lack of sleep or poor sleep quality can lead to an increase in ghrelin levels, promoting feelings of hunger and cravings for high-calorie foods. Prioritizing quality sleep is crucial for keeping ghrelin levels in check and preventing overeating. 

I bet you’ve heard that processed foods are bad for you, but not all of them are created equal. They can be your ally to make your healthy choices easy and convenient.

If you’re looking to reach optimal health, including maintaining a healthy weight, the most important lifestyle piece is your diet. Of course, regular exercise, good sleep, and minimizing stress are also part of a well-balanced life.

Here are some tips for you to recognize the 4 main kinds of processed foods.

Non-processed or minimally processed foods have undergone some form of alteration from their natural state. This could involve washing, chopping, freezing, or pasteurizing.

Processed culinary ingredients are usually added to food and rarely eaten alone, such as olive oil, butter, dry spices, vinegar, and vanilla extract.

Processed foods are made from a combination of the first two groups.

Ultra-processed foods are made from heavily modified and industrially formulated ingredients. They often contain a long list of additives, preservatives, and artificial ingredients.