Beauty, Wellness, Recipes, Food
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Thank you for sharing your burning questions with me! One question that came up a lot was regarding intermittent fasting. I wanted to give you the broad stroke answer on fasting ahead of the opening of the Weight Loss Success course to sign up. Here we go.
Do I have to fast? The short answer is no. You don’t have to practice intermittent fasting, but you DO need windows of not eating. Observational studies have found that small frequent meals do not produce the results we expect. This outdated model of eating 5-6 times a day increases hunger, food consumption, and does not help reduce weight gain. (For a recent client, she was able to lose weight with this one step.). But, at the same time, you don’t need 16-18 hours of fasting - particularly as a woman - on a daily basis. What is a non-eating window? Time when you're not eating or consuming caloric fluids. Non-eating windows are highly beneficial. The non-eating window gives you time to, one, burn off the foods you consume and, two, to switch into fat burning mode to burn off stored energy found in your muscles, fat cells, and organs. A non-eating window can last anywhere from 5-12 hours. In non eating windows you 1. Create metabolic flexibility - teaching your body to burn both glucose and fat. This decreases hunger, cravings, and energy dips. It also trains your body to not go to hangry when you miss a meal - you will have greater stamina and less food dependence. 2. You give your gut time to repair and your microbes a chance to feast. Your gut naturally is equipped to repair itself, but it needs time not involved in digestion. If once digestion is over, you refill, your gut doesn’t get a chance to repair. Digestion takes 6-8 hours from mouth to large intestines. Eating every 3-4 hours keeps this process in continual motion. Having a period of 5+ hours between meals and 12 hours of rest at night gives the digestive track repair time. This will benefit you with less sickness, fewer allergies, and more regular bowels. Prolonged fasting (3-5 days) is a tool to: 1. Reset your weight set point. Your weight set point is an interesting mechanism which keeps your weight basically the same despite occasional overeating or under eating. This is also the bane of weight loss because it pushes you to regain. To not regain without continual dieting - you must reset your set point. Fasting is a tool for this. 2. Feel younger. Prolonged fasting is a tool for rejuvenation. Longer periods of fasting that happen monthly, seasonally, or yearly helps your entire body renew itself on a cell level. We use this in the Deep Reset and in juice cleanses. To learn more about fasting, stay tuned. It is a wonderful tool and not as onerous as you may have thought or experienced. Love, Julia xo P.S. If you didn't get to submit your burning questions - do so here. https://www.thejolielife.com/your-burning-questions.html Cravings sabotage our nutrition programs, efforts to reverse chronic disease, and weight loss plans. Cravings make us feel out of control, defeat us, and can mentally make us feel like we are not fixable.
I acknowledge all those feelings that cravings create, AND, I offer you an alternate view and path to use to make you healthier. First off - cravings have a biological root. They are not the result of your weakness, lack of self control, or self sabotaging. The body actually becomes addicted to foods: sugar and bread are two common examples. Interestingly, foods that are inflammation inducers prompt the body to create antibodies to them as part of your immune response. Knowing that dairy, for example, inflames you, you avoid dairy. But the presence of these dairy antibodies circulating in your body actually triggers a desire for the enemy, so your cravings for ice cream, lattes, and cheese increase. Understanding the biological root of cravings is important for two reasons. Firstly, it underscores that there is nothing wrong with you, your body is functioning well and correctly. Secondly, it guides us in addressing cravings. Realizing that they are basically well worn food pathways that your body has come to expect, the most successful approach is to create new pathways and walk down the well-worn path less and less frequently until it all but disappears. Here is a quick outline of how to get started in unhooking cravings that are not supportive of your wellbeing.
with love, Jules xo |
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