Optimizing Health with Ketosis and Fasting: The ketogenic diet and fasting can help you burn fat, enter a healing state of ketosis, and nourish the liver. Learn when to stay in ketosis, when to come out, and how to make a fast transition. Join Dr. Mindy's Reset Academy for comprehensive support.
Prioritizing health is crucial, and the ketogenic diet and fasting are effective tools to optimize your body's ability to burn fat and enter a healing state of ketosis. In this podcast episode, Dr. Mindy and Ben Azadi answered common questions about these topics, including when to stay in ketosis and when to come out, what to do if weight loss isn't the goal, and how to make the fastest transition into ketosis. They also discussed the importance of nourishing the liver and being a better fat burner. This information is valuable for anyone interested in building a fasting lifestyle, whether or not they follow the ketogenic diet. For comprehensive support and guidance on customizing a fasting lifestyle, consider joining Dr. Mindy's Reset Academy.
Unlocking Full Potential with the Health Academy: Joining the health academy grants access to exclusive insights, empowers individuals to adopt a lifestyle for noticeable improvements, and invests in personal growth through fasting and a ketogenic diet.
Joining the health academy not only grants access to exclusive insights and guidance towards health goals but also an investment in personal growth. The academy, led by Doctor Middypels, empowers individuals to unlock their full potential through a lifestyle that includes fasting and a ketogenic diet. This approach taps into the body's innate healing power and offers practical tools for noticeable improvements. The focus is on being intentional with health and understanding that there are no shortcuts. The ketogenic diet and fasting are just a few of the many effective strategies to enhance overall well-being.
Achieving metabolic flexibility with the ketogenic diet: The ketogenic diet offers weight loss and anti-aging benefits by promoting metabolic flexibility, allowing the body to use both glucose and ketones as fuel sources. Focus on sustainable lifestyle changes for optimal results.
The ketogenic diet is not just about weight loss, but also about achieving metabolic flexibility and utilizing both glucose and ketones as fuel sources for optimal health and anti-aging benefits. The goal is not to be a "ketone chaser," but rather to celebrate reaching a state of ketosis and the benefits it brings, such as burning fat instead of sugar and lowering inflammation in the body. It's important to remember that everyone's body responds differently, and there's no need to strive for the highest ketone levels. Instead, focus on making sustainable lifestyle changes, such as incorporating intermittent fasting and MCT oil, to support your body's ability to use both fuel sources effectively.
Focus on the journey and learning experience in ketosis: Identify and address the root cause of obstacles to deepen your state of ketosis, rather than solely focusing on achieving a specific number.
The focus should be on the journey and learning experience rather than solely on achieving a specific ketone level. Everyone's journey is unique, and there's nothing wrong if you're not reaching the same numbers as others. Instead, consider what might be interfering with your ability to reach a deeper state of ketosis, whether it be physical, emotional, or chemical factors. By asking this empowering question, you'll be able to identify and address the root cause, making the process more enjoyable and productive. Remember, the goal is not to hit a specific number, but to learn and grow along the way.
Failures and setbacks are opportunities for growth: Instead of dwelling on negatives, ask questions, seek solutions, and learn from setbacks. Focus on health over weight loss, celebrate non-scale victories, and revisit fundamentals. If needed, explore hormonal imbalances or toxic load.
Failures and setbacks are opportunities for growth and learning. Instead of focusing on the negative event itself, ask questions, keep searching for solutions, and embrace the lesson that comes from it. When it comes to weight loss, it's important to remember that the body prioritizes health over weight loss. Focus on non-scale victories, such as improved energy levels, better skin complexion, and fitting into clothes more comfortably. Additionally, revisit the fundamentals of health, like getting enough sleep, moving your body, and managing stress. Instead of fixating on the number on the scale, listen to your body and work with it to understand what it needs. If you're struggling with weight loss despite following a healthy lifestyle, consider exploring hormonal imbalances or toxic load. In essence, failures and setbacks are temporary, but the lessons we learn from them can last a lifetime. When it comes to weight loss, trust the process and focus on overall health and well-being.
Considering toxins and gut health on a ketogenic diet: While the ketogenic diet can aid weight loss, it's crucial to consider potential toxin release and gut health to maintain progress.
While following a ketogenic diet can help with weight loss, it's important to consider other factors such as toxicity and gut health. Toxins can be stored in fat cells, and when these cells are burned for energy, the toxins can be released, potentially slowing down weight loss. Additionally, it's possible to gain weight on a ketogenic diet by increasing caloric and protein intake, making sure to focus on healthy sources of protein and fats, and prioritizing gut health, strength training, and quality sleep. For those concerned about weight gain or who have been advised against the ketogenic diet by their doctor, it's important to do thorough research and consider these factors before making a decision.
Learning to Burn Stored Fat for Energy: The ketogenic diet is about teaching your body to burn stored fat for energy. Once fat-adapted, reduce dietary fat and rely on your own body fat stores. Fasting and bitter foods support liver health and optimize weight loss.
The ketogenic diet is not just about consuming large amounts of dietary fat, but rather, it's about teaching your body to burn stored fat for energy. In the initial stages of the diet, increasing healthy fats is essential to help your body adapt. However, once you become fat-adapted, typically within 14-21 days, you can start reducing dietary fat and rely on your own body fat stores. Fasting is an effective tool to facilitate this process and boost ketone production. It's essential to remember that the liver, not the thyroid, is the primary organ responsible for weight loss and fat burning. To support liver health and optimize weight loss, incorporating bitter foods into your diet can be beneficial. Symptoms such as weight gain, high cholesterol, and bloating are not necessarily signs that the ketogenic diet is not suitable for you, but rather, indicators of potential liver issues. Embracing these symptoms as valuable messages from your body can help guide you towards addressing any underlying liver congestion.
Supporting liver health for successful keto diet: Increase bitter foods, stay under 50g carbs, consume MCTs, address liver symptoms, and consider palatable alternatives for bitter foods to aid in keto diet success.
Taking care of your liver is crucial for a successful keto diet. Symptoms of a sluggish liver, such as feeling worse on the diet, should be addressed rather than ignored. Increasing bitter foods in your diet, like apple cider vinegar, coffee, and radicchio, can help support liver health and bile production. Staying under 50 grams of total carbs per day and incorporating MCTs from goat or sheep dairy can also help maintain ketosis. Remember, your body's symptoms are clues to potential issues, so treat them as valuable information. And don't forget that hating the taste of something like apple cider vinegar capsules doesn't mean you have to suffer through it – there are alternatives, like capsules, that can make the process more palatable.
Add fiber to coffee for microbiome support and improved ketosis: Adding fiber to coffee with prebiotics can support microbiome and help enter/maintain ketosis, reducing hunger and improving overall health.
Adding fiber to your coffee, specifically prebiotic fibers, can help support your microbiome and improve your body's ability to enter and maintain ketosis. This can lead to reduced hunger and better overall health. Some people recommend adding a fiber supplement, like FBR from Systemic Formulas, to your coffee and blending it with coffee and MCT oil for optimal results. Additionally, consider trying a fitness program like PowerSync 60, which was designed with hormonal health in mind and includes a customizable meal plan and fasting components. It's important to note that the goal of using ketosis as a tool is not to always be in that state, but rather to reset your metabolism and address the keto deficiency that many people experience due to a high carb diet. This deficiency is not a new phenomenon, and ketosis and fasting are ancient healing strategies that have been used for centuries.
Metabolic switching is key to weight loss: Aim for diet and health practice variation to maintain metabolic flexibility, allowing the body to switch between energy sources for optimal weight loss and health.
Our bodies are designed for metabolic flexibility, not rigidity. While ketosis and fasting can be effective tools for weight loss and improved health, it's essential not to stay in that state indefinitely. Instead, we should aim for variation and balance, allowing our bodies to switch between different energy sources. For women, it's crucial to consider menstrual cycles when planning fasting. Overdoing it can lead to negative side effects, such as hair loss, anxiety, and poor sleep quality. The key is to find the right balance for your individual needs and listen to your body. As Mindy put it, "metabolic switching is the key to weight loss." So, don't be afraid to mix up your diet and health practices to maintain metabolic flexibility and enjoy the benefits of a healthy, balanced lifestyle.
Balancing Fasting and Autophagy for Optimal Health: Find balance between fasting and autophagy for optimal health, consume healthy low-calorie foods during a fast, and incorporate exercise in a fasted state to enhance benefits
Finding the right balance between different health practices, such as fasting and autophagy, is crucial. Both have their benefits, but overdoing them can lead to negative effects. For instance, constantly being in the growth pathway (mTOR) can result in poor healing, while excessive autophagy can lower the immune system and cause muscle loss. Fasting and autophagy should be used in a balanced and varied way. Regarding the consumption of low-calorie foods during a fast, it's essential to understand that not all low-calorie foods are unhealthy. Pickles, bone broth, and sauerkraut are examples of healthy, low-calorie foods. Research suggests that a fasted snack, like a fat bomb, can help extend the fast and even lead to greater weight loss. This snack should consist mainly of healthy fats and minimal protein to avoid breaking autophagy. Incorporating exercise, such as high-intensity interval training (HIIT), into a fasted state can be beneficial. However, the definition of a fasted state can vary, from a simple 12-hour overnight fast to more extended fasts. The key is to listen to your body and find what works best for you. The flexibility to adapt your practices to your individual needs is essential for long-term success.
Working out in a fasted state: Fasted workouts use stored fat for energy, leading to more efficient fat loss and muscle growth. Post-workout protein intake is crucial for muscle recovery and growth, while autophagy strengthens the immune system.
Working out in a fasted state can lead to more efficient fat loss and muscle growth. During a fasted workout, your body uses stored fat as energy instead of the recently consumed food. This not only leads to more fat loss but also allows for a stronger muscle-building process. However, it's important to note that after a fasted workout, consuming around 20-30 grams of protein is crucial for muscle recovery and growth. The protein helps rebuild healthier, more robust protein, and the body doesn't lose the damaged protein as some people might think. Additionally, working out in a fasted state can lead to a stronger immune system due to autophagy, which is the body's process of breaking down and recycling damaged cells. Overall, the benefits of working out in a fasted state can lead to better performance, increased fat loss, and improved muscle growth and immune function.
Track sleep and practice gratitude for better health: Using a device like the Oura ring for accurate sleep tracking and practicing gratitude are simple yet effective ways to improve overall health and wellness.
Investing in a device like the Oura ring for accurate sleep measurements or using a free practice like gratitude can significantly impact one's health. The Oura ring provides valuable data on sleep stages, heart rate variability, and overall sleep quality. On the other hand, practicing gratitude is a powerful and cost-effective way to improve mental and physical health. Additionally, simple actions like getting enough sunlight and building a supportive community can also have a profound impact on overall well-being. These free practices, along with using advanced technology, can lead to meaningful improvements in health and wellness.
Ask Me Anything Keto & Fasting - With Ben Azadi
Recent Episodes from The Resetter Podcast with Dr. Mindy Pelz
Why Are You So Anxious? Transforming Your Anxiety into Passion with Dr. Martha Beck
Dr. Martha Beck explores the pervasive issue of anxiety in contemporary society and analyzing its cultural roots. This episode illuminates how our modern environment exacerbates anxiety and offers strategies to counteract this. Dr. Martha and Dr. Mindy highlight the importance of creativity and connection in cultivating inner peace, suggesting practices such as creating a sanctuary filled with calming glimmers and engaging in creative activities. They also touch on the wisdom inherent in older women and the potential for societal transformation through nurturing the creative and compassionate sides of the brain. *NOTE: If you want to see Dr. Mindy’s artwork, please go to her YouTube channel at https://www.youtube.com/@TheResetterPodcast
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep253
Dr. Martha Beck is a New York Times bestselling author, life coach, and speaker. She holds three Harvard degrees in social science, and Oprah Winfrey has called her “one of the smartest women I know.” Martha is a passionate and engaging teacher, known for her unique combination of science, humor, and spirituality. Her recent book, The Way of Integrity: Finding the Path to Your True Self, was an instant New York Times Best Seller and an Oprah’s Book Club selection. Her next book, Beyond Anxiety: Curiosity, Creativity, and Finding Your Life’s Purpose, is expected in early 2025.
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Your Power Years: Musculoskeletal Health for Women Over 40 with Will Harlow
Will Harlow MSc, MCSP, Cert.MA delves into some essential topics for women over 40, including musculoskeletal health, resistance training, protein intake, and the critical role of sleep. Will shares his professional insights and personal experiences, offering actionable advice while debunking common myths. Plus, get some great tips on posture, dealing with injuries, and tackling osteoporosis head-on. This conversation is packed with valuable information and light-hearted moments that will leave you inspired to age gracefully and healthily!
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep252
Will started out life in the NHS, seeing firsthand the problems faced by people over fifty: declining independence, mobility and strength, with seemingly no one available to help them. The people Will saw were fed up of being told to accept the fact they can no longer enjoy their hobbies, and fed up of being given more pain pills or being told it's "just due to your age".
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Beyond Labels: The Power of Plants in Your Diet with Chef Leslie Durso
Chef Leslie Durso advocates for nutrient-dense, plant-based diets, debunk myths, and emphasize experimenting with cooking methods. This episode focuses on gut health, the importance of quality ingredients in salads, and balanced nutrition. Mindy and Leslie share simple, plant-based recipes geared towards empowering individuals to make informed dietary choices.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep251
Leslie Durso is not just a chef; she is a culinary artist who has dedicated her life to the art of creating exquisite plant-based dishes that not only delight the palate but also promote a sustainable and healthy lifestyle. Wish a culinary career spanning over 10 years, Leslie Durso has achieved recognition and acclaim for her innovative approach to vegan cuisine.
Check out our fasting membership at resetacademy.drmindypelz.com.
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The Rise of Thyroid Disorders: Causes, Symptoms & Solutions with Dr. Amie Hornaman
Dr. Amie Hornaman does a deep dive into thyroid health to explore why so many women experience thyroid problems during perimenopause, understand the role of toxins, genetics, and stress, and discover effective lifestyle changes and medical strategies for managing thyroid health. This fascinating conversation unpacks both conventional and holistic approaches, highlighting the necessity of personalized treatment and the critical interplay between lifestyle and medication. Whether you're battling thyroid symptoms or simply curious, this episode offers a balanced, informative, and hopeful guide to optimizing your thyroid function and well-being!
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep250
Dr. Amie Hornaman, known as “The Thyroid Fixer,” is the host of the top rated podcast in medicine and alternative health: The Thyroid Fixer™. She founded The Better Thyroid and Hormone Institute, offering personalized care for thyroid and hormone health across the U.S. and Canada. Dr. Amie also created The Fixxr™ Supplement line, targeting weight loss, fatigue, low libido, and hormone imbalances. Inspired by her own thyroid and hormone struggles, she is dedicated to helping others navigate thyroid and hormone issues with empathy and comprehensive care. Dr. Amie's mission is to optimize your health and restore your life.
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Top Lifestyle Habits to Beat Inflammation
Dr. Mindy addresses the your frequently asked questions about inflammation, Alzheimer's, visceral fat, and more. The episode delves into the root causes and symptoms of chronic inflammation, emphasizing its role in chronic diseases and discussing how it manifests at the cellular level. Key factors contributing to inflammation, such as poor nutrition, negative thoughts, and lack of rhythm in daily life, are explored in-depth. Practical health tips include avoiding bad oils and refined sugars, fostering positive relationships to boost oxytocin, understanding the body's hormonal and circadian rhythms, and avoiding toxic environments.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep249
Check out our fasting membership at resetacademy.drmindypelz.com.
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The Movement Diet: Redefining Fitness at Every Age with Katy Bowman
Biomechanist Katy Bowman shares insights on the importance of diverse movement and the holistic approach to physical health. She delves into the concept of movement macros and micros, emphasizing the significance of incorporating various movements like walking, crawling, climbing and everyday activities for strength and longevity. Reflecting on personal experiences, Katy and Dr. Mindy discuss the role of movement in promoting mobility and strength training, especially in older individuals. This episode expands to explore movement, menopause, aging, and health, challenging traditional beliefs and advocating for a nuanced approach to staying active and healthy. Ultimately, Katy highlights the intrinsic motivation in health and movement, encouraging you to embrace movement in a way that aligns with their personal values and aspirations.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep248
Katy Bowman, M.S. is a biomechanist, bestselling author, and founder of Nutritious Movement. She has written many books on the importance of a diverse movement diet including Move Your DNA, Rethink Your Position, Dynamic Aging, and her latest My Perfect Movement Plan coming out July 30. Named one of Maria Shriver’s “Architects of Change,” Bowman is changing the way we move and think about our need for movement. She has been featured by national media like The New York Times, NPR, and The TODAY Show and has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities, sharing her “move more, move better” message. She is the host of the Move Your DNA podcast and lives in Washington State.
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Strength Training to Cardio: A Comprehensive Movement Plan with Dr. Stacy Sims
Dr. Stacy Sims shares her insights on menopause, exercise, and nutrition for women. She underscores the importance of strength training, high-intensity workouts, and balancing cardio for women in perimenopause and postmenopause. Dr. Sims also elaborates on the key factors like sleep, circadian rhythm, and proper nutrition for optimal health. The discussion also touches on the nuances of plant-based diets, the significance of proper pre- and post-workout nutrition, the role of supplements like creatine, and how her differing view on fasting requires a nuanced interpretation.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep247
STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.
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Foods Every Woman Should Eat with Dr. William Li
Dr. William Li delves into his research on how certain foods can impact cancer, especially breast cancer, by cutting off blood supply and supporting the immune system. He emphasizes the importance of considering food as a tool for health, discussing studies that show the effectiveness of foods like soy, matcha, and various fruits and vegetables. They also explore the significance of proper clinical trial designs that include diverse demographics and genders to yield reliable results. Additionally, Dr. Li highlights fascinating findings on gut health, the microbiome, and the role certain bacteria play in health, urging a more holistic approach to treating and preventing diseases through diet.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep247
William W. Li, MD, is an internationally renowned physician, scientist and author of the New York Times bestsellers “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself” and “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.” His groundbreaking research has led to the development of more than 40 new medical treatments that impact care for more than 70 diseases including diabetes, blindness, heart disease and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, Rachael Ray and Live with Kelly & Mark, and he has been featured in USA Today, Time Magazine, The Atlantic, O Magazine and more. He is President and Medical Director of the Angiogenesis Foundation, and he is leading global initiatives on food as medicine. For the latest cutting-edge food as medicine science, check out Dr. Li's YouTube Channel.
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A Guide to Taking Back Women's Health & Fasting Like a Girl
In this special live episode, captured from the Keynote at the ICDI conference, Dr. Mindy delves into women's health, particularly addressing metabolic health, hormones, and lifestyle adjustments. She highlights the necessity of tailored approaches to health and the significance of community and oxytocin in fostering well-being. In this episode, Dr. Mindy also offers practical advice on supplement cycling based on menstrual phases, the benefits of fasting snacks, and the crucial role of minerals and amino acids during fasting. This is a must for any woman seeking to transform her health and well-being.
* Warning: Dr. Mindy uses some explicit language, so listener beware ;)
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep245
Check out our fasting membership at resetacademy.drmindypelz.com.
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Protecting Your Peace: A Guide to Releasing Negativity with Trent Shelton
Trent Shelton is former NFL wide receiver turned motivational speaker and author. Join Dr. Mindy as she dives into Trent's powerful insights on "Protecting Your Peace" and releasing negativity. Discover practical advice on how to unwind the people pleaser within, manage stress, and create a balanced life that works for you. In this episode, Trent shares compelling stories and analogies, making his guidance both relatable and actionable. Whether you're struggling with overdoing, seeking more rest, or learning to set boundaries, this conversation offers invaluable wisdom to help you live a peaceful, inspired life.
To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep244
Considered one of the most impactful speakers of his generation, he reaches over 60 million people weekly through hard-hitting videos and unprecedented engagement. He started creating YouTube videos with his words of wisdom and courage, pushing others to find their inner strength.
While Trent seemingly achieved his childhood dream, his NFL career ended prematurely, inevitably giving him the space and determination to re-evaluate his values and life’s purpose. As a way to hold himself accountable, Trent picked up his mobile phone and began recording two-minute video segments of his daily progress and posting them onto social media. The engaging, hard-hitting, yet always uplifting messages resonated with millions around the globe.
In the years that followed, Trent founded the RehabTime Organization, a nonprofit with a mission to serve a worldwide community by demonstrating that change starts from within— through the development of faith, mindset, self-care, relationship building, and leadership.
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Related Episodes
How The Ketogenic Diet Supports Metabolism, Cancer Therapy, And Mental Health
This episode is brought to you by Rupa Health, AG1, and Paleovalley.
While the ketogenic diet is often thought of as a diet to help people lose weight, it has a much broader application with therapeutic benefits that help to reset metabolism and restore mitochondrial function.
Researchers have found that a ketogenic diet can be a potent tool in cancer treatment as well as in neurodegenerative disorders and mental illness.
In today’s episode, I talk with Mark Sisson, Dr. Sarah Hallberg, Dr. Christopher Palmer, and Dr. Patrick Hanaway about how a ketogenic diet can be used as a treatment for serious health conditions.
Mark Sisson is the founder of the popular daily health blog Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity.
The late Dr. Sarah Hallberg was a medical director at Virta Health, a fellow of the Aspen Institute’s Health Innovator Fellowship, and a member of the Aspen Global Leadership Network. She was also the Medical Director and founder of the Medically Supervised Weight Loss Program at Indiana University Health Arnett and an adjunct professor of clinical medicine at the Indiana University School of Medicine.
Dr. Christopher Palmer is a psychiatrist and researcher working at the interface of metabolism and mental health. He is the Director of the Department of Postgraduate and Continuing Education at McLean Hospital and an assistant professor of psychiatry at Harvard Medical School. For over 25 years, he has held leadership roles in psychiatric education, conducted research, and worked with people who have treatment-resistant mental illnesses.
Dr. Patrick Hanaway is a board-certified family physician and trained at Washington University. After 10 years as Chief Medical Officer at Genova Diagnostics, Dr. Hanaway became the Chief Medical Education Officer for the Institute for Functional Medicine. In 2014, Dr. Hanaway was the founding Medical Director of the Cleveland Clinic Center for Functional Medicine.
This episode is brought to you by Rupa Health, AG1, and Paleovalley.
Access more than 3,000 specialty lab tests with Rupa Health. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com today.
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Pauline Cox - Intermittent Fasting with Midlife Hormones
Pauline has extraordinary knowledge of the human body and women’s health. How we operate and what we need to operate at our best, is her day to day and she is clearly passionate about every aspect of what she does.
This is another jam-packed episode. Here, Pauline gives us a thorough lesson in understanding the sex hormones oestrogen and progesterone in how they work and what they do for us. We discuss the ketogenic diet, metabolic flexibility, how to get the best from intermittent fasting, weight management and how to overcome the evening snack-attack.
As you may agree, Menopause shines a light on how we take care of ourselves, where we need to alter our priorities and even where we need to heal. Pauline is all too aware of this and supports women through the process of cleaning this up, especially from their 40’s onwards.
As a heads up, we talk in some depth about emotional eating as a coping mechanism from adverse childhood experiences and eating as filling an emotional gap all of which is a sensitive subject for many.
“It’s not you. You’re fighting a primal instinct.”
And as a friendly reminder to everyone, the best of you is yet to come.
You can find Pauline on her website https://sowandarrow.com
@paulinejcox on IG
Pauline Cox - Intermittent Fasting with Midlife Hormones
Pauline has extraordinary knowledge of the human body and women’s health. How we operate and what we need to operate at our best, is her day to day and she is clearly passionate about every aspect of what she does.
This is another jam-packed episode. Here, Pauline gives us a thorough lesson in understanding the sex hormones oestrogen and progesterone in how they work and what they do for us. We discuss the ketogenic diet, metabolic flexibility, how to get the best from intermittent fasting, weight management and how to overcome the evening snack-attack.
As you may agree, Menopause shines a light on how we take care of ourselves, where we need to alter our priorities and even where we need to heal. Pauline is all too aware of this and supports women through the process of cleaning this up, especially from their 40’s onwards.
As a heads up, we talk in some depth about emotional eating as a coping mechanism from adverse childhood experiences and eating as filling an emotional gap all of which is a sensitive subject for many.
“It’s not you. You’re fighting a primal instinct.”
And as a friendly reminder to everyone, the best of you is yet to come.
You can find Pauline on her website https://sowandarrow.com
@paulinejcox on IG
Why Counting calories Doesn't Work in the Long Term for Weight Loss
Episode Title: Why Counting Things Doesn't Work in the Long Term for Weight Loss
Introduction:
- Greetings to Empowered Nutrition listeners.
- Acknowledgment of those who have tried counting macros, carbs, calories, or points for weight control.
- Introduction to the central theme: the physiological processes affecting appetite, hunger, and cravings.
Main Points:
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Stable Blood Sugar:
- Explanation of the importance of stable blood sugar for weight management.
- Insight into the role of insulin and its impact on accessing stored energy.
- Common misconceptions about normal blood sugar levels and the presence of subclinical insulin resistance.
- Factors contributing to blood sugar spikes and potential solutions, including personalized patterns of fasting and carbohydrate intake.
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Microbiome and Metabolic Endotoxemia:
- Discussion on metabolic endotoxemia and its prevalence.
- Explanation of how low gut diversity and insufficient fiber intake can lead to dysbiosis.
- Impact of compromised gut lining on satiety hormones, triggering hunger and cravings.
- Strategies to nourish the gut microbiome, including probiotics, prebiotics, and polyphenols.
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Lean Mass and Muscle:
- Emphasis on the significance of lean mass, especially for women.
- Connection between muscle, metabolism, and blood sugar stability.
- Importance of strength training in maintaining and gaining muscle.
- Personal anecdote highlighting the possibility of building muscle at any age with dedication.
Conclusion:
- Recap of the three key factors influencing long-term weight management.
- Reiteration that physiological factors play a crucial role, debunking the idea that weight issues are solely about willpower.
- Encouragement to focus on stable blood sugar, a healthy microbiome, and building lean mass for lasting results.
- Wishing listeners happy holidays and a preview of upcoming episode
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EP 61: I Have Lost Over 200 Pounds, But I'm Not Special
Despite what others have told me and putting me on a pedestal in the fasting community, and despite my massive (over) 200-pound weight loss, I do not see myself as anyone special.
My success on my journey is something ANYONE can achieve for themselves, and this week's episode goes into further detail on why I feel that is.
Looking for fasting support on your journey? I can help!
Consults, Blog, & Official Handbook now available!