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​JOLIE BLOG

Q & A: Do i have to fast

4/21/2023

 
​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 This outdated model of eating 5-6 times a day increases hunger, food consumption, and does not help reduce weight gain.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

Unhooking Cravings

4/4/2023

 
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.
  1. Space out your consumption. Lessen the frequency of indulging the craving.  If you indulge daily, then go for every other day.  This way you practice new habits, thus creating a new pathway, but you know that the next day you can have that thing you crave. 
  2. Distract. If your craving strikes at particular times of day or after certain situations, practice doing something that distracts you from the craving.  If staying in the kitchen after dinner, triggers you.  Practice getting ready for bed immediately after dinner, or taking a walk outside, or always calling your family after dinner, or brushing your teeth. Create distractions unrelated to the cravings.
  3. Reduce. If you crave nuts and find yourself eating a handful at a time, start reducing the serving size.  Instead of a handful, take just a few. If it’s a cupcake - eat half and throw the rest away. 
  4. Replace. Experiment with substitutes that meet the craving with being less detrimental to your health.  So if it’s soda, begin to replace some of what you would drink with sparkling, no sugar drinks.  Week by week lessening the number of sodas, replacing them with flavored seltzers.
  5. Create new pathways. The distract, reduce, replace tactics are creating new pathways and loosening the biological draw to certain foods.  At the same time, you can create new food addictions that are aligned with your health goals.  For example, I love cucumbers.  Last summer when I wanted a snack, I created the habit of going into the garden and picking a few cucumbers.  By the end of the season, I had a new craving - one for cucumbers. This has carried over through the winter. Maybe it’s the habit of salad for lunch versus a burger.  Experiment.
  6. Be patient. Our biology changes, but not overnight.  Be patient with yourself. Each effort to create a new pathway is like laying a brick on a new path.  With each different choice a brick is laid and a new pathway begins to appear. Likewise, the less and less you follow a craving the more that biological pathway fades - this is particularly true of sugar and carb cravings.
  7. Think long term. Forge your future.  Definitely kick starting yourself, but follow that up with a commitment to long term change.  Not giving up and not thinking yourself wrong - this is the key to changing your biology.

with love,
Jules
xo

    Words to Live By

    I am not a heroine, but I have chosen the person I want to be.
    ​Coco Chanel

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  • Home
  • Blog
    • Free Resources
    • Beauty
    • Longevity
    • Health
    • Men's Health
    • Motherbaby blog
  • About
    • About Julia
    • Contact
  • Order jolieLife
    • Nutritional Programs & Cleanses
    • Overall Wellness Programs >
      • Program Comparisons
      • Gift Card
    • Quick Resets & Cleanses
    • Weight Loss Nutritional Plans >
      • jolie Weight Loss >
        • jolie Weight Loss
        • Weight Loss Blog
        • Weight Loss Coaching
    • Hormone Balance Programs
    • jolie juices, soups, & bakery
    • from Vital Charm
    • Menu >
      • May 11th
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      • May 25th
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      • June 8th
  • jolie Podcast
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