3 Reasons I Do Not Recommend a Vegetarian or Vegan Diet - Seattle Nutrition Blog
f insulin resistance is primarily caused and perpetuated by a carbohydrate-rich diet, consider this: You cannot reach optimal dietary protein goals from a vegan or vegetarian diet without also consuming mountains of starchy carbohydrates and loads of extra calories.
My clients often require a daily protein intake of about 100g (depending on the individual’s body size, activity, and digestive health). This breaks down to roughly 30-35g of protein per meal.
You would have to consume 4 cups of cooked quinoa to meet that requirement for one meal.
My Clients Get Better Results with Animal Proteins
When women come to me with symptoms like sleep issues, sugar cravings, and irregular periods or a PCOS diagnosis, my first thought is adrenal fatigue. Adrenal symptoms like these are often paired with prolonged chronic stress, blood sugar dysregulation, and insulin resistance.
Which leads me to the question - are these women getting enough quality protein? In an effort to marry two articles I’ve previously written on the role of protein in insulin resistance, and the health effects of a vegan diet, I’m bringing these two ideas together to help you see the full picture.
Hi darlings. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and what their body is saying. Before you continue, click here to read my Medical Disclaimer.
In this article, you’ll learn:
what is insulin resistance?
why protein matters
why I won’t work with clients who are unwilling to include animal proteins in their diet
what is insulin resistance?
In short, glucose is the molecular form of sugar that is used to create energy within the mitochondria of cells in the form of ATP, or Adenosine TriPhosphate. Glucose is broken down from all types of carbohydrates, including starchy vegetables, legumes, grains, and yes, sugars.
When dietary carbohydrates are broken down into glucose, insulin from the pancreas acts as a key-holder that unlocks the door to the cell (insulin receptor) and shuttles glucose in for energy production. Once cells have had their fill, the remaining glucose is converted into stored forms of glucose and stored in the liver and fat tissue.
For someone who regularly consumes carbohydrate-rich meals and snacks, there is often more glucose in their bloodstream than cells can handle. This causes cells to deactivate their insulin receptors, sending the message, “we’ve had enough!”.
This deactivation of insulin receptors is known as insulin resistance, and it becomes a problem that perpetuates itself until meaningful dietary and lifestyle changes are made.
why protein matters
Dietary protein is essential to many biological functions. It’s needed for nutrient transport across cell membranes, used in the formation of antibodies, needed for neurotransmitter formation which impacts mood and sleep, and it’s needed to strengthen muscles.
Most of us don’t get enough protein daily. In fact the current Recommended Dietary Allowance (RDA) for protein was decided in 1989, and is considered the minimum needed to maintain health in sedentary individuals [1], not what is best for optimal health and activity levels. The RDA for protein is 0.75g per 1kg of body weight.
For a female-bodied individual weighing 150lbs (68kg), the RDA is 51g protein daily. More current research has found that higher protein intake is more conducive to optimal health and should be considered over the current RDA [2}.
If you are the person whose shelves are loaded with “protein-packed” packaged snacks, vegan protein powders, or if you came here searching for vegetarian high-protein recipes, consider this: Plant proteins and animal proteins are not equally absorbed and used by human bodies [3].
Don’t take my word for it - read the research for yourself.
HERE’S WHERE IT CAN GO WRONG
If insulin resistance is primarily caused and perpetuated by a carbohydrate-rich diet, consider this: You cannot reach optimal dietary protein goals from a vegan or vegetarian diet without also consuming mountains of starchy carbohydrates and loads of extra calories.
My clients often require a daily protein intake of about 100g (depending on the individual’s body size, activity, and digestive health). This breaks down to roughly 30-35g of protein per meal.
You would have to consume 4 cups of cooked quinoa to meet that requirement for one meal.
Here are some additional protein source comparisons:
2 cans chickpeas (drained) = 704 calories + 36g protein
3/4 block tofu = 266 calories + 31.8g protein
4 cups cooked quinoa = 888 calories + 32.8g protein
4oz grass-fed beef = 157 calories + 24g protein (plus grass-fed beef is shown to have a more dense nutrient profile than conventional beef, including significantly higher levels of superoxide dismutase and Omega 3 fatty acids)
1/2 fillet wild-caught salmon = 209 calories + 31g protein
5 large eggs = 360 calories + 31.5g protein
1 chicken breast (120g) = 198 calories + 37g protein
This lack of protein, paired with carbohydrate-rich eating habits is also a major driver of pathogenic infections, such as candida or yeast overgrowth, small intestinal bacterial overgrowth (SIBO), and can impair digestive function over time, increasing susceptibility for parasite and helicobacter pylori infections as well. I’ll explain more of this mechanism later in the post.
why i don’t work with clients who are unwilling to consume animal proteins
The short answer - their success and my reputation depend on it.
I have worked with clients in the past who prefer vegetarian and vegan diets, and the reality is - they do not celebrate the same successes that my omnivorous clients do when it comes to resolving their digestive symptoms, PCOS symptoms, and weight issues.
If that sounds too harsh, please know that I do hold space for different views on vegetarian vs vegan vs omnivorous diets, and can appreciate that there are many different reasons for choosing one over another.
This decision does not come from a place of judgment, but rather for the sake of the long-term health and success of the women who come to see me.
When it comes to symptoms of hormone imbalance, sleep issues, blood sugar management issues, weight loss, and irregular periods, a diet without animal proteins simply will not support their efforts to address symptoms.
Here’s where I see the biggest impacts.
HORMONE HEALTH
The women and female-bodied individuals who come to see me, often present with symptoms of hormone imbalance, be it a PCOS diagnosis, irregular periods, PMS symptoms, painful periods, mood and sleep disruptions around their periods, migraines around their periods, and weight gain in their belly or hips.
Aside from the obvious ovaries, hormones are largely modulated by the adrenal glands and the liver. The adrenal glands are responsible for producing any sex hormones that are not produced by the ovaries or testes, and the liver is charged with hormone balance, in that, it is responsible for deactivating and eliminating excess hormones to maintain balance.
A diet rich in carbohydrates, and especially low in protein, drives insulin resistance which disrupts the HPA (hypothalamus, pituitary, adrenal) axis and consequently, the ability of the ovaries and adrenal glands to produce hormones.
Additionally, when left unaddressed, this disruption leads to prolonged chronic stress, leading to adrenal fatigue, chronic inflammation, and abnormal thyroid labs. This is a highly complex topic that I go into more detail about here.
Finally, a liver that is overburdened with the job of constantly having to convert excess glucose into fat and glycogen may not be able to effectively metabolize and eliminate excess hormones well, exacerbating hormone imbalance symptoms.
BLOOD SUGAR BALANCE
If you wake up around 2:00 am most nights to pee, or get “hangry” between meals, you have blood sugar regulation issues. This, too, involves your liver and adrenal glands, and is highly driven by a carbohydrate-rich diet, among other things.
Additionally, carb and sugar cravings are common symptoms of the pathogenic infections we discussed earlier. You see, yeast and bacteria LOVE sugar, and when they infiltrate your gut, they live off of your resources. This perpetuates blood sugar imbalances, leading to insulin resistance, adrenal fatigue, and symptoms of hormone imbalance. (seeing a pattern here?)
GUT HEALTH
This topic is multifaceted, but here are the two main points I want to focus on for the sake of this post:
lack of protein inhibits digestion - Healthy digestion relies on many components - a regulated nervous system, optimal output of digestive juices (enzymes and stomach acid), and adequate chewing and mechanical digestion. Consuming protein tells your body to produce stomach acid (HCl) and proteolytic enzymes. With a low-protein diet, HCl production suffers, and so does your digestion. Since one of the main roles of HCl is to disinfect your food, poor HCl output leaves you more susceptible to pathogenic infections of the gut, driving inflammation, hormone issues, and overall discomfort.
migrating motor complex (MMC) - This important mechanism occurs only in a fasted state, and consists of a cascade of events intended to sweep out unwanted microbes from the small intestine. A carbohydrate-rich diet often makes one hungry more frequently throughout the day, leaving very little fasted time for the MMC to activate. If you are one who snacks or grazes throughout the day, you are doing your gut a disservice.
learn something new?
Please share your thoughts and questions in the comments below.
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. “Protein and Amino Acids.” Recommended Dietary Allowances: 10th Edition., U.S. National Library of Medicine, 1 Jan. 1989, www.ncbi.nlm.nih.gov/books/NBK234922/.
Hudson, Joshua L, et al. “Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-Analysis.” Advances in Nutrition (Bethesda, Md.), U.S. National Library of Medicine, 1 May 2020, pmc.ncbi.nlm.nih.gov/articles/PMC7231581/.
Association of Major Dietary Protein Sources with All‐cause and Cause‐specific Mortality: Prospective Cohort Study | Journal of the American Heart Association, www.ahajournals.org/doi/10.1161/JAHA.119.015553. Accessed 3 Oct. 2025.
The Role of Protein in Insulin Resistance Symptoms and Treatment
And still, you've bought into vegan protein shakes, and have shelves loaded with protein-enriched cookies, bars, and cereals. You’re feeling pretty good about meeting those higher protein intake recommendations that saturate your social feed.
But I’m here to dig deeper into the role of protein in insulin resistance symptoms, and why getting your protein from those sources might be making your insulin resistance symptoms worse, contributing to weight gain and inflammation.
The role of protein in insulin resistance treatment
If you’ve followed me for any amount of time, you know that what’s missing from those posts from fitness influencers you follow on TikTok, is nuance. That’s what I bring to the table.
You might have already read my articles about protein quality and the health effects of a vegan diet. And still, you've bought into vegan protein shakes, and have shelves loaded with protein-enriched cookies, bars, and cereals. You’re feeling pretty good about meeting those higher protein intake recommendations that saturate your social feed.
But I’m here to dig deeper into the role of protein in insulin resistance symptoms, and why getting your protein from those sources might be making your insulin resistance symptoms worse, contributing to weight gain and inflammation.
Hi darlings. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and what their body is saying. Before you continue, click here to read my Medical Disclaimer.
In this article, you’ll learn:
what is insulin resistance?
insulin resistance causes and symptoms
the role of protein in insulin resistance treatment
why protein quality matters just as much as quantity
more ways to improve insulin sensitivity symptoms
what is insulin resistance?
The word metabolism often gets referred to as one’s ability or inability to lose weight. But the word metabolism actually refers to the conversion of one component into another.
With digestion, metabolism might refer to ingested food being broken down into nutrients your body can use. Or a chemical component of medication or a food additive might be manipulated by enzymes into a neutralized form and removed from the body.
For the sake of this discussion, we’ll be referring to metabolism in regard to glucose metabolism - the conversion of glucose (a molecular form of sugar) into energy or fat.
It’s important to understand that glucose comes from more than just sugar ingredients. Glucose comes from all carbohydrates, including grains, starches, and yes, sugar.
So, whether it’s potatoes, sweet potatoes, rice, bread, legumes, fruit, honey, or candy - it all turns into glucose.
And that glucose either gets metabolized into energy or fat. Insulin, a hormone produced by the pancreas, is required for the metabolism of glucose into energy.
Here’s how glucose metabolism works:
When you consume any kind of carbohydrate, be it starchy legumes, grains, or vegetables, sugars like honey, fruit, or cane sugar, even leafy greens contain carbohydrates - those carbohydrates are broken down into molecules called glucose.
Glucose molecules are transported into your bloodstream through the epithelial lining of the small intestine. The amount of glucose molecules in your bloodstream at any given time is referred to as your “blood sugar” or “blood glucose” level.
Insulin is released by the pancreas and acts as sort of an usher, taking the glucose to individual cells, and using its key to unlock the door (insulin receptors embedded in the cell membrane) and shuttles the glucose in to be metabolized (hey, there’s that word again!) via the Krebs cycle within the mitochondria.
When cells have had their fill of glucose, any glucose remaining is then sent to the liver and converted to storable forms of glucose, specifically glycogen and triglycerides.
Glycogen: stored primarily in the liver, and to some extent, muscles. The liver has a very small capacity for glycogen storage.
Triglycerides: stored as fat tissue, also called adipose tissue. Your body has unlimited stores of triglycerides in adipose tissue, as it can always (and does) make more fat to accommodate more triglyceride storage.
HERE’S WHERE THINGS CAN GO WRONG
Insulin resistance occurs when there is regularly more glucose than can be used by cells in the bloodstream. For example, one who consumes a high-carbohydrate diet at most meals and snacks will likely develop insulin resistance symptoms.
When there is regularly more glucose in the bloodstream than cells can accommodate, insulin receptors (remember the locked doors on cell membranes) begin to deactivate, making insulin ineffective. The cells are essentially saying, “we’ve had enough!”.
In response, the body produces more insulin to try and compensate for glucose not getting into cells, and as a result, insulin resistance worsens.
And what happens to glucose that does not enter cells? It gets converted to fat.
insulin resistance causes and symptoms
COMMON CAUSES OF INSULIN RESISTANCE
high starch, high carbohydrate diet
regular consumption of processed foods (including foods you might consider “health foods”, like protein powders, bars, shakes, and plant-based meat substitutes)
chronic stress (external or internal) - Click here to read more about the role of cortisol in blood sugar regulation
inactivity/sedentarianism
inadequate sleep
overexercising (especially cardio)
pancreatic insufficiency (more on what symptoms look like later in the article)
leaky gut syndrome
COMMON SYMPTOMS OF INSULIN RESISTANCE
weight gain in belly and/or hips
difficulty losing weight
“hangry” symptoms between meals (loss of focus, shaky, irritability)
digestive symptoms
pancreatic insufficiency can often contribute to digestive dysfunction, as it is needed to produce digestive enzymes
digestive symptoms are often indicative of pathogenic infection, such as yeast or bacterial overgrowth, mold, or parasites - all of which contribute to chronic stress response and cortisol output
excess hunger (frequent hunger, or excess appetite)
Type II Diabetes diagnosis, or pre-diabetes
abnormal thyroid labs (click here to read more)
sweet, salty, or carb cravings
the role of protein in insulin resistance treatment
It’s no secret that we need protein to build muscle - and that’s exactly the same reason it’s needed for insulin resistance treatment.
Let me explain.
HOW YOUR BODY BUILDS MUSCLES
A common misconception about building muscles, is that it requires an increase in the number of muscle cells (also called muscle fibers) - but this is incorrect. Your body actually cannot produce more muscle cells.
Muscle cells can, however, get larger in size - this is what is known as hypertrophy.
Additionally, contained in the fluid between muscle cells are smaller stem cells called satellite cells. In addition to hypertrophy, the satellite cells are the catalyst between protein and muscle development.
When you exercise, especially through resistance training, small tears develop in your muscle fibers. Your body responds to these tears by branching together amino acids (the building blocks of protein) together with satellite cells, to repair the tears and make the muscle stronger.
This process requires both adequate dietary protein and resistance training.
What does that have to do with insulin resistance treatment?
Earlier we talked about how glucose is converted to ATP in the mitochondria of the cells. You might remember from middle school science class that the mitochondria are known as the “power house” of the cell.
Here’s where it connects to insulin resistance treatment >>> Resistance training stimulates mitochondrial biogenesis - meaning the creation of more mitochondria - within muscle cells. This is due to the increased need for energy when building and using muscles.
Thus… increased mitochondria = increased need for glucose to create energy = increased glucose uptake into muscle cells.
In fact, it’s important to remember that the research has been clear for years, that as we age, muscle tissue degrades, a condition called sarcopenia. Resistance training has been shown to prevent sarcopenia and improve insulin resistance [1].
all proteins are not created equal
There’s a lot of push from wellness influencers for more women to eat more protein - and they are not wrong (as you can see from our previous discussion).
Protein is needed for nutrient transfer into cells, for neurotransmitter synthesis (mood and sleep regulation), muscle building, and many more reactive and enzymatic processes throughout the body.
What those influencers are not telling you is that the quality of protein matters. Big time.
Having a shelf stocked with protein powders, bars, shakes, and cereals all touting that they are “protein-packed”, you might be missing the mark - especially if those products are made with plant-based proteins.
A FEW THINGS YOU MAY NOT KNOW ABOUT PROTEIN:
plant-based proteins cannot be absorbed and utilized in the body as efficiently as animal proteins [2]
eating more protein can increase health concerns if you have digestive symptoms
in addition to reduced bioavailability, you cannot meet optimal protein intake goals from plant-based sources without also consuming loads of starchy carbohydrates and extra calories - this works against your efforts to resolve insulin resistance symptoms
there are nine amino acids that the human body requires, but cannot make for itself - these are called essential amino acids
it’s important to consume a wide variety of proteins (as well as other foods) to ensure you are getting all essential nutrients required by the body. Additionally, eating the same foods every day is a great way to develop food sensitivities.
EXAMPLE: You would have to consume 700 grams of boiled chickpeas, which contain all nine essential amino acids, to meet your protein intake goals for one day. That’s also 1200 calories, and over 140 grams of starchy carbohydrates. Quinoa and soybeans have similar profiles - imagine eating 6 cups of quinoa to meet your protein intake goals!
MY TAKE ON THE ENVIRONMENTAL IMPACTS OF ANIMAL PROTEINS
TL;DR
Opting out of meat and consuming only plants is not the answer to addressing environmental distress, and especially not your physical health. If your resources allow, consider supporting the farmers who are doing the work to improve environmental impact, so that down the road, this will be more accessible to everyone.
THE DIRT
I greatly value the health of our environment, and do everything within my power to make it better for the next generation. Because of that, I have done a lot of research on the impacts of farming, both livestock and plants, on the environment, and a few things have become very clear:
regenerative farming techniques are showing robust evidence that they actually improve soil quality and sequester carbon - we need to change the way we farm animals, not do away with them altogether. You can help by actively supporting the farmers who are doing this work.
the information being presented in documentaries like [unnamed] has been wildly misrepresented - I urge you to look at the research for yourself.
the amount of waste that comes from processed foods like cereals and plant-based meats is astounding and has a significant impact on environmental health just as much as conventional animal farming. Subsidized grain farms have tilled the soil to the point of desertification, and it needs to stop. Cutting out meat is not the answer.
more ways to improve insulin resistance symptoms
Building muscle is not the only way to combat the effects of insulin resistance. Improving insulin sensitivity is not difficult, but it requires consistency. Here are a few ideas to get you started:
STOP SNACKING
The good news is, increasing protein intake with each meal will help keep you fuller for longer periods of time. When my clients add more protein to their diets, they effectively stop snacking, too. This will help steady your blood glucose levels throughout the day, rather than continuously creating glucose spikes that perpetuate insulin resistance symptoms.
ALTERNATE DAY FASTING
The effects of alternate-day fasting on improving insulin sensitivity are astounding. Not only does fasting increase growth factors that help you build muscle, but when done properly, it increases the sensitivity of your insulin receptors, and helps your body to adapt to using fat for fuel when glucose is not available. It’s extremely important to note that refeeding after fasting is an important part of the process, and learning to fast for health effects is essential. Click here to learn how to fast safely and healthfully.
IMPROVE YOUR MACRONUTRIENT BALANCE
If you’re getting all your protein from a shake stuffed with pea protein isolates, you are doing your body a disservice. Use this guide to build healthier meals that give your body everything it needs to keep you fueled.
FIND AND ADDRESS UNDERLYING CAUSES OF STRESS
Chronic stress, whether from work, relationships, lack of boundaries, or underlying dysfunction in the body, drives insulin resistance and inflammation. Finding and addressing underlying causes of stress, such as digestive dysfunction, adrenal fatigue, or pathogenic infection from yeast overgrowth, parasites, or bacteria, can be pivotal to your insulin resistance treatment. Here’s how I can help.
learn something new?
Please share your thoughts and questions in the comments below.
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
The Heart of Physiological Reports - Lindsey - 2024 - Physiological Reports - Wiley Online Library, physoc.onlinelibrary.wiley.com/doi/10.14814/phy2.15962. Accessed 3 Oct. 2025.
Association of Major Dietary Protein Sources with All‐cause and Cause‐specific Mortality: Prospective Cohort Study | Journal of the American Heart Association, www.ahajournals.org/doi/10.1161/JAHA.119.015553. Accessed 3 Oct. 2025.
Intermittent Fasting for IBS Symptoms and Gut Health
With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.
But there is another physiological benefit of fasting that often gets overlooked - intermittent fasting improves gut health and IBS symptoms.
Fasting to improve gut health
Intermittent fasting benefits are becoming widely known in the weight loss world. But did you know that fasting also has a physiological impact on gut health, and can reduce inflammation and improve microbiome?
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.
In this article, you’ll learn:
different types of fasting
physiological effects of fasting
why I recommend fasting for clients with PCOS and IBS symptoms
fasting is not a calorie-counting technique
A common misconception among influencers is that fasting is a great way to get your bod into a calorie deficit. But restricting calories is far from the intention (or physiological impact) of fasting and intermittent fasting.
In fact, calorie restriction has been shown to slow metabolism over time, increase hunger hormones, and decrease satiety hormones [1,2].
Whereas water-fasting and intermittent fasting have been shown to increase growth hormone, improve insulin sensitivity, improve metabolic rate, decrease hunger hormones, and improve your body’s ability to burn fat [3,4,5].
To get a bigger picture of how metabolism works, read this article.
types of fasting
As we’ve discussed, fasting is not merely calorie restriction. What you eat before and after fasting, and the timing and quality of your daily meals, are also important factors when it comes to fasting to improve gut health and insulin resistance.
But let’s talk about different fasting terms first, so you can be on the same page as your health practitioners.
INTERMITTENT FASTING: Also known as Alternate-Day Fasting, refers to a water-only fast for 24-72 hours, with careful attention to refeeding after each fast.
TIME-RESTRICTED FEEDING: Often mistaken for Intermittent Fasting, but the two terms are very different. With Time-Restricted Feeding, one would eat daily, consuming all calories within a set window of time. For example, consuming your calories within an 8-hour period, while fasting the for 16 hours, is commonly known as a “16/8” fast.
EXTENDED FASTING: Water-only fasting that lasts longer than 72 hours.
how fasting works
In a nutshell, when fasting is done well, the intention of fasting is to reduce the amount of insulin being released into your bloodstream by eliminating food intake for a period of time.
With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.
But there is another physiological benefit of fasting that often gets overlooked - intermittent fasting improves gut health and IBS symptoms.
migrating motor complex
The Migrating Motor Complex (MMC) is the key to repairing IBS symptoms and gut issues associated with PCOS. And it is only active in a fasted state.
That does not mean it cannot occur unless you are doing a 24-hour fast, but it does mean that if you are someone who grazes and snacks throughout the day, your MMC may not be activating much at all.
Here’s why that matters.
The MMC is the body’s mechanism for sweeping out unwanted waste and pathogens from the small intestine. It is a cascade of events that increases motility and digestive enzymes during times of fasting, killing unwanted pathogens and moving them through your digestive tract to the point of elimination.
Something to remember is that digestive function, such as the MMC, cannot occur when you are in fight or flight (sympathetic nervous response). Click here to learn more about how digestion works.
The other side of that coin:
Pathogens like bacteria in the small intestine (SIBO) or candida overgrowth LOVE carbohydrates, and they can cause you to crave these foods, or get excessivley hungry more frequently, so they themselves can get their “food” (carbs).
If the MMC helps to sweep out unwanted pathogens, and certain types of pathogens thrive on the nutrients we eat, it makes sense that fasting improves gut health by essentially starving the gut pathogens (depriving them of nutrients), and increasing activity of the Migrating Motor Complex.
why I recommend intermittent fasting for clients with IBS symptoms and PCOS
In conjunction with addressing digestion and adrenal health, eliminating gut pathogens like candida overgrowth, bacterial overgrowth, and parasites reduces systemic inflammation and can make your IBS symptoms disappear altogether, improve pain levels, and reduce PCOS symptoms.
So cool!
It’s important to remember that eradicating gut pathogens requires a more complex strategy than just implementing intermittent fasting into your routine. But it certainly helps (if your body tolerates it well).
If you want to explore fasting for gut health and IBS symptoms, click here to book a free consultation so we can talk about it.
was this helpful?
Has fasting improved your digestive symptoms and gut health?
Share your thoughts and questions in the comments below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American journal of clinical nutrition, 71(6), 1511–1515. https://doi.org/10.1093/ajcn/71.6.1511
Most, J., & Redman, L. M. (2020). Impact of calorie restriction on energy metabolism in humans. Experimental gerontology, 133, 110875. https://doi.org/10.1016/j.exger.2020.110875
Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.
Kahn, B. B., & Flier, J. S. (2000). Obesity and insulin resistance. The Journal of clinical investigation, 106(4), 473–481. https://doi.org/10.1172/JCI10842
Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Greystone Books.
Bowen, Richard. “The Migrating Motor Complex.” Vivo Pathophysiology, Colorado State University, vivo.colostate.edu/hbooks/pathphys/digestion/stomach/mmcomplex.html. Accessed 30 May 2025.
Intermittent Fasting for Metabolic Rate and Weight Loss
If you get the majority of your health information from fitness and wellness influencers on Instagram or TikTok, you might be getting misinformation about intermittent fasting benefits.
When done properly, fasting and intermittent fasting will improve insulin resistance, metabolic rate, and metabolic flexibility, regardless of the number of calories consumed before and after fasting. If you think of fasting as an easy way to achieve a calorie deficit, think again.
Fasting benefits for insulin resistance and metabolic rate - not calorie restriction
If you get the majority of your health information from fitness and wellness influencers on Instagram or TikTok, you might be getting misinformation about intermittent fasting benefits.
When done properly, fasting and intermittent fasting will improve insulin resistance, metabolic rate, and metabolic flexibility, regardless of the number of calories consumed before and after fasting. If you think of fasting as an easy way to achieve a calorie deficit, think again.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.
In this article, you’ll learn:
the difference between calorie deficit and intermittent fasting
physiological effects of fasting
different types of fasting
what should you eat to break your fast?
who should not practice fasting?
isn’t fasting just another way to restrict calories?
Yes and no.
The research behind fasting and metabolic rate tells us two main key points:
chronic calorie restriction (dieting) slows metabolism over time [1,2], and
the chronic presence of insulin slows metabolism, causes weight gain, and increases insulin resistance [3,4]
And since insulin is released in times of feeding, especially carbohydrates (fibers, starches, and sugars), it can be said that calorie restriction is a part of the world of fasting benefits - but not for the sake of achieving a calorie deficit.
EXAMPLES OF CALORIE RESTRICTION V. FASTING FOR INSULIN RESISTANCE
SCENARIO #1: Using the Calorie Restriction (Dieting) Method for Weight Loss
You decide to use the calorie deficit method for weight loss, meaning, the calories you burn must be more than the calories you consume. This requires avid tracking on your part, a constant attention to calorie count and scale numbers, and even then you are missing important data - your total energy expenditure, which varies widely from person to person, and requires a very specialized type of testing.
You increase calorie burn at the gym, and decrease calorie consumption. You track it meticulously using calorie deficit calculators and apps, and find you lose weight for the first 3-4 weeks of doing it. Then you plateau - even when in a calorie deficit, you find the weight is not shedding as easily as it once was. You become discouraged and irritable, and decide to “give in” when things aren’t working any longer.
SCENARIO #2: Intermittent Fasting for Metabolic Rate and Insulin Resistance
You decide to use intermittent fasting (we’ll talk about terminology and semantics later in the post) as a weight loss tool, applying a method commonly known as “16/8”, wherein you consume all your calories within an 8-hour window of time, with nothing but water for the remaining 16 hours of a 24-hour day. You don’t necessarily consume fewer calories, but find that your weight sheds at a slower, more consistent rate, and doesn’t plateau like it does with calorie restriction. You enjoy foods more because you’re eating the calories your body needs, and not restricting food types. You’re not tracking calories, not obsessively looking at numbers on an app or nutrition label. This feels sustainable.
The two main talking points we’ll return to throughout this article are:
the quality of the calorie matters
the timing of calorie consumption matters
your body’s long-term metabolic response to fasting requires time and consistency - one day of fasting is not enough to magically boost your body’s metabolic rate, even if you begin to see weight loss results
how fasting works
In a nutshell, when fasting is done well, the intention of fasting is to reduce the amount of insulin being released into your bloodstream by eliminating food intake for a period of time.
With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.
To understand how this works, we need to look at how metabolism works. Take a look at the diagram below.
Here are a few key points to understand before we move on to different types of fasting:
WHAT IS METABOLISM?: Metabolism, specifically glucose metabolism, is a cascade of events that converts glucose into energy (ATP or Adenosine TriPhosphate). The process occurs inside of cells, and heavily involves the mitochondria, known as the “powerhouse of the cell” for this very reason - it very literally supplies the power that your cells and body need to function. Your body prioritizes carbohydrates for metabolism, but can also use proteins or fats when resources are present. Because converting fats and protein into ATP requires more energy, the body prioritizes carbohydrate sources of glucose.
WHAT IS GLUCOSE?: Glucose is the molecular form of sugar. Put differently, glucose is sugar in its most broken-down form. Glucose comes primarily from carbohydrates, including starches, sugars, and fiber.
WHAT IS INSULIN?: Insulin is a hormone produced by the pancreas when glucose is present. Insulin acts as a keyholder to cells - when glucose is present, insulin binds to the glucose molecule, shuttles it to the cell, and unlocks the proverbial door, allowing the glucose to enter and be converted to ATP by the mitochondria.
WHAT IS INSULIN RESISTANCE?: When your cells are consistently exposed to more glucose than they can handle, they begin deactivating insulin receptors - if insulin is a key holder, and insulin receptors are the doors to the cell, picture the insulin receptors being boarded up with signs that say “KEEP OUT!”.
Insulin resistance is typically the long-term result of diets low in whole food fiber, high in refined carbohydrates, and snacking or grazing often.
Insulin resistance is common in women with PCOS, hence the belly weight, sugar cravings, and “hangry” symptoms.
In the case of insulin resistance, glucose cannot enter cells to create fuel. The body produces even more insulin in an effort to get the glucose into cells (which does not work).
With or without insulin resistance, any remaining glucose after cells have had their fill gets converted into glycogen (liver storage of glucose) and triglycerides, which get stored as fat tissue.
Improving insulin sensitivity helps your body metabolize glucose more effectively and improves your ability to use fat as a secondary fuel source when glucose is not present. Proper fasting helps improve insulin sensitivity.
types of fasting
As we’ve discussed, fasting is not merely calorie restriction. What you eat before and after fasting, and the timing and quality of your daily meals, are also important factors when it comes to fasting for insulin resistance.
But let’s talk about different fasting terms first, so you can be on the same page as your health practitioners. You can see my earlier writings on fasting benefits here.
INTERMITTENT FASTING: This term is commonly used incorrectly to refer to Time-Restricted Feeding. Here is the correct use of this term: Intermittent Fasting, also known as Alternate-Day Fasting, refers to a water-only fast for 24-72 hours, with careful attention to refeeding after each fast.
TIME-RESTRICTED FEEDING: Again, often mistaken for Intermittent Fasting, but they are two different fasting methods. Time-Restricted Feeding allows you to eat daily, consuming all your calories within a set window of time. Sometimes referred to using the number of hours chosen to consume calories, such as “16/8”, meaning you’d consume all your calories within an 8-hour window, while taking in nothing but water for 16 hours.
EXTENDED FASTING: Water-only fasting that lasts longer than 72 hours.
what should you eat after fasting?
There’s an abundance of poorly researched papers written regarding the long-term effects of fasting. But there’s some really great ones, too, and from credible sources. Many of these studies are discussed in Jason Fung’s The Obesity Code [5].
Some practitioners and influencers across the internet are touting that fasting benefits don’t last once you stop. Here’s why they have it wrong:
Studies that suggest this conclusion also do not disclose the eating and activity habits of the subjects. A study that observes this outcome, but does not provide clear data on all related factors (I would argue that what and when the subject eats is an important determining factor), is not a credible resource.
That said, a regular diet of starches, sugars, and processed foods is bound to undo any work you do with fasting, but the research on fasting benefits is clear:
Water fasting improves insulin sensitivity, increases growth hormone (which also protects from protein degradation), and increases metabolism. You can’t expect to stay healthy on a diet of processed foods, no matter how frequently you fast.
Below are my generally recommended food guidelines for post-fasting, but it’s important to remember that every individual has unique food and macronutrient needs, based on their biochemical composition and unique health goals.
WHAT TO EAT AFTER FASTING:
choose whole foods
prioritize fat, protein, and fiber
avoid highly marketed “health food” labels, like “gluten-free”, “plant-based”, or “[number] essential vitamins” - these are not health foods, and are often highly processed (click here to learn how to spot health scams and confidently read food labels)
don’t be afraid to consume more calories in your fast-break meal than you would typically, but use these techniques to help you avoid overeating:
eat while seated
take a few long, deep breaths through your nose before taking your first bite
take small bites and chew thoroughly (read why this matters)
mindfully eating improves digestion and helps you to listen to when your body is satisfied
MEAL IDEAS FOR POST-FASTING:
Mediterranean Scramble - 3 scrambled eggs, 4-5 olives, 3 ounces plain whole-milk yogurt, and crumbled feta over a handful of chopped, sauteed greens (dandelion, chard, kale, broccolini, beet greens).
Broiled Salmon and Green Vegetable - 5-ounce salmon filet cooked and seasoned to your liking, paired with roasted broccoli, stir-fried asparagus, or sautéed greens. Top with sauerkraut, yogurt, or avocado.
Avocado “Toast” with Poached Eggs and Shredded Beef - Two thin slices of sweet potato baked until tender. Top with mashed avocado, sprouts, 2 poached eggs, and a generous scoop of leftover shredded beef.
While the health benefits of fasting are meaningful, fasting should not be practiced by everyone, and should always be practiced under the supervision of a qualified healthcare practitioner.
If you want to explore fasting for weight loss or metabolic health, click here to book a free consultation so we can talk about it.
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BLOG REFERENCES
Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American journal of clinical nutrition, 71(6), 1511–1515. https://doi.org/10.1093/ajcn/71.6.1511
Most, J., & Redman, L. M. (2020). Impact of calorie restriction on energy metabolism in humans. Experimental gerontology, 133, 110875. https://doi.org/10.1016/j.exger.2020.110875
Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.
Kahn, B. B., & Flier, J. S. (2000). Obesity and insulin resistance. The Journal of clinical investigation, 106(4), 473–481. https://doi.org/10.1172/JCI10842
Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Greystone Books.
Treatment for SIBO Symptoms - What’s Missing From Your SIBO Treatment Plan?
Antibiotics are only one piece of the SIBO treatment puzzle. Specialists are missing some key factors in addressing your SIBO and candida symptoms. In this article, I will share my SIBO treatment techniques for long-term results.
You’ve completed a SIBO treatment, so why do your SIBO symptoms keep returning?
I see you, friend. For many years, you’ve had the IBS symptoms, the stomach bloating, the excess fullness, the sugar cravings, and the farts and burps.
You finally saw the doctor when you couldn’t bear it any longer, they sent you to a GI specialist, and you were put on a SIBO treatment with antibiotics.
Problem solved! - but not for long. Your SIBO symptoms have returned, and you are dreading another round of antibiotics, and wondering what it means that they came back. Did the SIBO antibiotics work?
Here’s the thing:
Antibiotics are only one piece of the SIBO treatment puzzle. Specialists are missing some important key factors in addressing your SIBO and candida symptoms. In this article, I will share my SIBO treatment techniques for long-term results.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying and what their body is saying.
In this article, you’ll learn:
how to know if you have SIBO
conditions that can develop as a result of unaddressed SIBO
5 steps of SIBO treatment
what is SIBO?
SIBO is an acronym that stands for Small Intestinal Bacterial Overgrowth. Many clients who seek my help have digestive symptoms. Some refer to their symptoms as IBS symptoms or IBD. Some have even received a diagnosis of SIBO or IBS. Some might not think their digestive symptoms are of any consequence.
But all digestive symptoms are caused by some underlying issue, and when left unaddressed, have the potential to become something more severe than room-clearing farts a couple nights a week.
The problem starts when you tell your doctor you have IBS symptoms, and rather than digging for the root cause, they only tell you how to manage your SIBO symptoms.
SIBO symptoms often overlap with other pathogenic infections and are difficult to confirm without functional lab testing. I commonly find candida (a parasitic yeast) overgrowth, mold exposure, parasites, bacterial overgrowth, and viral infections when digging into root causes for clients’ symptoms.
And their symptoms improve when we eradicate these pathogens… However, as I mentioned earlier, SIBO treatment with antibiotics is not enough to improve your symptoms in the long term. In fact, this approach may leave your body more susceptible to other types of infection, leading to repeated use of antibiotics over the years.
EXAMPLES OF SIBO SYMPTOMS (AND OTHER PATHOGEN TYPES) INCLUDE:
bloating 1-2 hours after meals (bloating >2 hours may indicate a large intestine issue)
excess fullness after meals
craving carbs or sugar
excess appetite or need to snack throughout the day
chronic constipation or diarrhea (or alternating)
heartburn
“hangry” when meals are delayed
sleepy after meals
foul-smelling gas
skin conditions like acne, rosacea, or eczema
conditions related to SIBO
When left unaddressed, SIBO and other pathogenic infections become prolonged chronic stress, which triggers an inflammatory response from cells called a Cell Danger Response. The Cell Danger Response perpetuates the infection and causes your fight or flight response to be chronically activated as your body works to address the threat.
DISCLAIMER: Symptoms of pathogenic infection don’t look the same for everyone, and this article should not be construed as a diagnosis or medical advice. If you think you have SIBO or have similar symptoms, consult with a trusted physician or other qualified healthcare provider before making any changes. Read my full medical disclaimer here.
WHAT IS THE CELL DANGER RESPONSE?:
When the body detects a threat like candida, mitochondria initially ramp up energy and chemical production to fight it off. If the threat persists, energy production slows to conserve resources, digestion is deprioritized, and fatigue increases. Meanwhile, cells stiffen, immune signals are released, and the sympathetic nervous system stays activated—potentially long-term—if the issue remains unresolved.
Your body is doing what it is supposed to in this scenario. Your seemingly inconsequential digestive symptoms of bloating and burps are signs that something is not right in your gut.
This is an important reminder to trust your symptoms and not take them lightly - your farts contain wisdom (yep, I went there).
Once the Cell Danger Response is activated, the threat is already considered chronic. This constant flow of cortisol and immune signals causes systemic inflammation, which can activate autoimmune diseases and cause chronic pain and fatigue.
EXAMPLES OF WAYS CELL DANGER RESPONSE CAN SHOW UP IN YOUR BODY INCLUDE:
Alzheimer’s
fibromyalgia
Chronic Fatigue Syndrome
colitis
depression
PMS symptoms and irregular periods
Hashimotos thyroiditis
Multiple Sclerosis
Interstitial Cystitis
Irritable Bowel Syndrome or IBS symptoms
Cancer
5 steps to a successful SIBO treatment
As I mentioned earlier, many practitioners really miss the mark when treating SIBO symptoms. If you have a bacterial overgrowth, as you would with SIBO, it makes sense that we need to kill the bacteria, right?
Right. And this goes for other types of microbial pathogens as well, including fungi or yeast, mold, parasites, and viruses.
Your body has mechanisms for fighting these pathogens off before they become overgrown - if those mechanisms are working properly. If said systems are not working properly, and especially if the antibiotics remove part of that functionality (they will), using antibiotics alone for SIBO treatment is a recipe for future (and chronic) infections.
As part of my medical disclaimer referred to earlier in this post, please remember the following SIBO treatment methods are meant for informational use only, and treatment for SIBO or any other pathogenic infection should only be provided by a qualified healthcare practitioner, and based on proper assessment of the individual.
That said, my holistic techniques for a successful SIBO treatment typically include:
Address upper digestion
Optimize elimination pathways
Eradicate the pathogens, including
eradication agents (such as antibiotics, antimicrobials, antifungals, etc., specific to the type of pathogens found in lab testing)
biofilm disrupters
binders (specific to the pathogens being targeted)
Re-test to confirm eradication
If eradication is confirmed, rebuild the microbiome
Let’s get into the specifics of each of these below.
HOLISTIC METHODS FOR TREATING SIBO SYMPTOMS AND SIMILAR PATHOGENS:
#1 ADDRESS UPPER DIGESTION
Digestion is the first mechanism your body has to fighting off pathogens that are ingested through food or water. The very first thing I address in clients with pathogenic infections is to optimize their digestive health, including digestive enzymes production, stomach acid (known as HCl) production, motility, and restoration and healing to damaged and inflamed mucosal tissue that lines the digestive tract. Addressing digestion is pertinent to making sure you get long-lasting results without having to repeat antibiotics.
Techniques for supporting digestive health may include mindful eating practices (really!), chewing your food adequately (again, really!), nervous system regulation, minimizing beverages with meals, and temporary supplemental support for bile flow, digestive juices, and tissue healing. CLICK HERE TO DOWNLOAD MY FREE DIGESTION TROUBLESHOOTING GUIDE.
#2 OPTIMIZE ELIMINATION PATHWAYS
Elimination pathways, also known as drainage pathways, refers to your body’s mechanisms for eliminating waste and toxins. If your elimination pathways are not clear, the toxic byproducts from live and dead pathogens will be reabsorbed by your body, continuing the cycle and effects of chronic stress.
In order to effectively remove toxins and die-off as you work to kill the pathogens, it’s important to get your elimination pathways working well before you start the eradication process. Skipping this step ensures you will feel like garbage during the eradication phase.
Elimination pathways include:
skin (through sweat)
urine
feces
lymph
lungs
Supporting elimination pathways may entail a focus on optimal hydration, sauna use, nutrient support for constipation relief, and intentional movement throughout the day.
#3 ERADICATE PATHOGENS
In addition to eradication agents, such as antibiotics, two important eradication factors are often missed by many practitioners:
biofilm disrupters, and
binders
BIOFILM DISRUPTERS: Just as important as the antibiotics themselves, biofilm disrupters are needed to destroy the sticky film that many pathogens build for themselves in your body tissues. This sticky film allows them to evade the immune system, as well as create a symbiotic relationship with other microbes, allowing them to survive and multiply. Biofilm is also used by “good” bacteria, but in order to effectively kill off harmful microbes, we must destroy their home (don’t worry, we’ll build it back up later).
BINDERS: Binders used must be specific to the type of pathogen being targeted (binders for bacteria are different than those used for mold toxins, for instance). They generally consist of specific types of clay, algae, or fibers, and bind to die-off debris in order to be escorted from the body (through your elimination pathways). Without binders, your body cannot eliminate the die-off.
In many cases, it is also essential to remove or minimize starches, sugars, and other carbohydrates from the diet, as this is what many pathogens feed off of. By eliminating these foods, you essentially “starve” the pathogens, increasing the efficacy of the eradication treatment.
#4 RE-TEST TO CONFIRM ERADICATION
Functional lab testing (and a practitioner trained to interpret the results) is essential to knowing what type of eradication agents and binders are needed for the most effective SIBO treatment. Without functional lab testing, you might as well throw spaghetti at the wall while blindfolded.
The duration for the kill-off (eradication) phase looks different for every individual. Sometimes it can be as little as two weeks, other times it takes 6 months - it depends on the severity of infection, the digestive health and elimination pathways of the individual, as well as their lifestyle.
I recommend re-testing as symptoms begin to improve steadily for at least 4 weeks. Before moving on to the next step in SIBO treatment, it’s important to confirm that you’ve successfully killed off everything you want to.
#5 REBUILD THE MICROBIOME
You’ve just killed off those harmful pathogens that were causing so many SIBO symptoms and IBS symptoms - but chances are, you’ve also killed all the “good” bacteria that are supposed to live in your gut, as well. It’s difficult not to during that process.
Your body needs those “good” bacteria to act as a defense against future infections, and so it is crucial to rebuild your microbiome after a treatment like this. Effectively rebuilding a healthy microbiome entails the use of a variety of high-potency probiotic supplements, adding more prebiotic foods or supplements to the diet (specific types of fiber that feed “good” bacteria), and continuing with your digestive health tools.
It’s not enough to just “eat more probiotic foods” during this phase. Without a healthy microbiome, you may find yourself repeating the treatment again in the next 1-2 years.
was this helpful?
Have you completed a SIBO treatment or other type of pathogenic infection (yeast, candida, H. pylori, mold, parasites) in the past? How did it go?
Share your thoughts and questions in the comments below!
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