Natural Insomnia Treatment Without Sleep Gummies
I’ve worked in healthcare for a long time, and a common pattern I have seen over the years is, that not only do the adults I work with generally not sleep enough, but they don’t see it as a problem.
This is alarming, considering sleep is an essential function for detoxification and tissue healing, but also influences hormone balance, weight loss, and blood sugar levels.
Reaching for those sleep gummies is a solid effort in getting much-needed sleep, but it will not solve the underlying issues. We need to take a holistic look at insomnia treatments.
Ditch the sleep calculator and sleep gummies, for good
As a holistic health practitioner, I am here to tell you sleep is non-negotiable when it comes to weight loss, hormone health, and inflammation.
But it’s not always so easy to just go to sleep when you’re supposed to. Sleep health and insomnia treatment requires a multi-pronged approach that involves addressing diet, adrenal health, hormones, and light exposure.
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.
I’ve worked in healthcare for a long time, and a common pattern I have seen over the years is, that not only do the adults I work with generally not sleep enough, but they don’t see it as a problem.
This is alarming, considering sleep is an essential function for detoxification and tissue healing, but also influences hormone balance, weight loss, and blood sugar levels.
Reaching for those sleep gummies is a solid effort in getting much-needed sleep, but it will not solve the underlying issues. We need to take a holistic look at insomnia treatments.
In this article, you’ll learn:
why sleep is important for health
what factors affect sleep (besides caffeine)
ways to get better sleep without using sleep gummies or sleep calculators
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why do you need sleep?
It’s not news to you that sleep is essential to optimal health.
So then why do you so cavalierly call yourself a “night owl” or wear your busyness like a badge of honor?
When considering insomnia treatment, it’s important to understand why sleep is so important.
HERE ARE SOME THINGS THAT HAPPEN WHEN YOU SLEEP:
tissue repair - factors that repair tissues, whether you have a sprained ankle, a pulled muscle, or something more subtle, like lesions in your intestines due to inflammation, happen while you sleep.
liver detoxification - research shows that liver detoxification and involved factors, operate on a circadian rhythm, and are more active at night time while in a rested state [1]
clearance of toxins and waste from the brain - more research on humans is needed to get a clearer picture on how this works, but scientists are finding clear indications that the human brain removes harmful, but normal, metabolites and waste that occur as part of normal brain function, while we are sleeping. This takes place through a system called the glymphatic (glial-lymphatic) system, as it acts similarly to the lymphatic system [2]. Scientists suspect lack of sleep may play a significant role in the development of neurodegenerative diseases such as Alzheimers and Parkinsons.
memory formation - in the same vein as preventing neurodegenerative conditions I just mentioned, sleep is also when long-term memories are formed. If you are someone who deals with memory issues or brain fog symptoms, consider your sleep!
what affects sleep?
Sleep gummies can be helpful in a pinch, and sleep calculators can help you know the quality of sleep your body is getting. Both can be useful when exploring holistic insomnia treatments.
But what is affecting your sleep at the root cause?
Finding and supporting the root-cause of sleep issues is the only way to get truly long-term results. This is true for anything in the health world, and is exactly the work I do with clients. I’m here to help you figure out WHY you are having insomnia symptoms in the first place.
Arguably, the biggest factor in insomnia symptoms is rooted in cortisol - a hormone produced by the adrenal glands in response to external stressors, internal stressors (low blood sugar, unaddressed gut pathogens or other infections, tissue inflammation, unaddressed emotional trauma, etc.), and as a natural component of the sleep-wake cycle, known as circadian rhythm (see diagram above).
One important thing to remember here is that cortisol is released as part of the cascade of events that occurs when your fight or flight response is activated. And your fight or flight response will be activated by things you may not consider to be “stress”.
Let’s talk about what your brain views as stress.
HERE’S WHAT AFFECTS CORTISOL LEVELS:
low blood sugar
unaddressed emotional or physical trauma
chronic infections, such as candida overgrowth, bacterial overgrowth, undiagnosed parasites, or mold toxicity
exercise
daylight exposure
busyness, with little priority for rest
lack of self-reflection - lack of self-reflection through journaling, therapy, or other modalities, can lead to rumination - a cyclical form of processing that often has no resolve but instead perpetuates stress or anxiety
people-pleasing behaviors (yep!)
Not all of these cortisol stimulators are bad things, but it’s important to consider how frequently (and what time of day) they are utilized.
In some cases, removing the stressor is best, such as healing from emotional trauma, or eradicating gut pathogens. But in other cases, such as with exercise and daylight exposure, understanding how to time your cortisol stimulators in a way that supports healthy cortisol rhythms throughout the day, is a long-term solution to your sleep woes.
But that won’t happen overnight. It requires time and consistency to see results.
5 ways to improve sleep
get at least 10 minutes of daylight exposure within 2 hours of waking
take a morning walk
drink your morning tea by a well-lit window (here in the PNW it’s not always easy to be outside)
grounding in your front garden
prioritize workouts before lunch
look back at the cortisol diagram - hitting the gym after work is a surefire way of pumping up cortisol at a time when cortisol should be at its lowest, and I would bet good money that is a big factor in your insomnia symptoms
prioritize animal protein and greens, especially as your morning meal
managing blood sugar is a big part of supporting healthy sleep-wake rhythm. Animal protein and greens, in balance with healthy fats and a very small amount of unrefined carbs, is the dietary change that supports my clients most.
want help knowing which foods to eat? THIS WILL HELP
get professional support for your mental health
you’ve read all the self-help books, and follow all the wellness influencers - it’s time to put your tools into action with expert support.
whether it’s talk therapy, EMDR, somatic work, breathwork, journaling, or otherwise, please find an expert who has been trained to help you learn mental health tools and navigate communication and healing
get your gut checked by a professional
I’m not talking about magical breath testers or CGMs - Find a practitioner who is trained to assess your gut health, and can help you eradicate underlying infections that are harming your health and causing your body stress. (I CAN HELP!)
If you want more in-depth support for your sleep, hormone balance, stress management, and blood sugar levels, TAKE THIS 3-MINUTE QUIZ to learn if your adrenals might be part of the problem.
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BLOG REFERENCES
McCommis, K. S., & Butler, A. A. (2021). The Importance of Keeping Time in the Liver. Endocrinology, 162(2), bqaa230. https://doi.org/10.1210/endocr/bqaa230
Bohr, T., Hjorth, P. G., Holst, S. C., Hrabetova, S., Kivinemi, V., Lilius, T., Lundgaard, I., Mardal, K.-A., Martens, E. A., Mori, Y., Nagerl, U. V., Nicholson, C., Tannenbaum, A., Thomas, J. H., Tithof, J., Benveniste, H., Iliff, J. J., Kelley, D. H., & Nedergaard, M. (2022, August 20). The glymphatic system: Current Understanding and Modeling. iScience. https://www.sciencedirect.com/science/article/pii/S2589004222012597
Hydration Pack and Hydration IV - How Much Water Should I Drink?
You've heard it a thousand times: drink more water. But that begs the question, “how much water should I drink?”.
It's been pounded into your brain through health blogs and fitness influencers, and you do it!
You drink TONS of water.
And that feels good, right? (Well, except for all the bathroom trips)
After all, it can be difficult to create new healthy habits, so drinking more water seems like a super simple & easy way to improve our health.
But what if simply drinking more water isn't really what's helping us?
I love fall. Like, LOVE, love.
And not because of pumpkin spice everything, or comfy flannels & boots, or the excuse to constantly sip a warm beverage (although I love most of those things!).
I love fall because it's a time to shed what's old, what's damaged, what's no longer serving us, in order to make room for new growth.
We often hear Spring referred to as the time for new growth, but no one talks about what has to occur to make room for that growth - (enter: FALL!)
Don't get me wrong, I live for the cooler weather and the crisp air (and the warm beverages!).
But anyone who knows me knows I am a huge advocate for getting rid of what is no longer serving you. Not covering it up, not adding to it. But throw that sh*t in a pile and light. it. up!
What does that have to do with hydration? Wondering how much water should I drink? Looking for hydration packs and hydration IV support?
Let's talk about it.
You've heard it a thousand times: drink more water. But that begs the question, “how much water should I drink?”.
It's been pounded into your brain through health blogs and fitness influencers, and you do it!
You drink TONS of water.
And that feels good, right? (Well, except for all the bathroom trips)
After all, it can be difficult to create new healthy habits, so drinking more water seems like a super simple & easy way to improve our health.
But what if simply drinking more water isn't really what's helping us?
What if all those extra trips to the bathroom are all for naught?
This healthy habit may not be serving you the way it once was. It may be time to reevaluate this habit, and make room for something better, more effective.
To make room for new growth.
Are hydration packs the answer? Is a hydration IV the key to better hydration?
In honor of our dear friend, Fall, let's toss out that old idea that drinking more water will make you healthier. Let's make room for a new, better lifestyle change - hydration!
how much water should I drink?
What is hydration?
When we talk about hydration, it's best to think of it as cellular hydration. Proper balance of fluid between the insides of your cells (intracellular fluid, or ICF) and the outside of your cells (extracellular fluid, or ECF) is necessary for many body functions:
influences volume of blood
elimination of waste
blood pressure regulation
influences flow of bile
transfer of nutrients across cell membranes
proper nerve impulses
influences lymphatic flow (think, immune system and drainage of excess fluid)
provides "cushion" of protection around organs, and joints
So, does simply drinking water hydrate our cells?
Not really.
Drinking lots of water, without considering the necessary components to actually hydrate your tissues, will quite literally just go in one end, and out the other.
There's a little more to it than that, but in the end, the fix is still pretty simple (more on that later).
Here's where I get a little science-y, but stick with me...
In order for proper fluid balance to occur, osmosis needs to occur. Fluid can flow freely (does not need special transport channels) across the cell membrane, but it will only do so using osmotic force, meaning the fluid will only flow in order to equalize the concentration of solute particles (electrolytes) in the fluid (known as osmolarity).
Put more simply, your body will redistribute fluid as needed in order to maintain osmotic balance, even if that means taking fluid from areas that need it. It will move fluid from places of lower electrolyte concentration, to places of higher concentration.
Your kidneys are pivotal to this process. They are responsible for eliminating excess fluid and electrolytes and retaining them when necessary.
Here is a great example of this that you are more familiar with:
Typically speaking, potassium (one type of electrolyte) likes to hang out in the fluid inside of cells, while sodium (another electrolyte) likes to hang in the fluid outside of cells. When a diet is high in sodium, and low in potassium, the cells get dehydrated and shrivel, because the concentration of electrolytes in the ECF is greater than the concentration in the ICF.
This leads to an excess of fluid in the ECF (remember this stands for extracellular fluid), ie. edema. So if you know someone whose ankles regularly swell, and their doctor has told them to eat less salt, this is why, friends.
But salt (or sodium, rather) is not the only culprit here, so let's not get stuck on that. Lots of things impact this fluid balance and thus impact hydration. This is where hydration packs and hydration IVs might be of support.
Let's take a look at the factors of dehydration:
dehydration factors
caffeine + alcohol: Both of these things are considered to be toxins by our liver. When they are ingested, the liver prioritizes their elimination above most other liver functions. In order for the liver to process anything for elimination, blood needs to be able to effectively flow through the liver. Consuming too much caffeine and/or alcohol without properly hydrating, will inhibit the liver's ability to remove them from your body.
high sodium diet/low potassium diet: as we discussed earlier, these two electrolytes strongly influence the balance of ICF to ECF. Typically speaking, a high sodium diet naturally IS low in potassium, but it's not mutually exclusive. Remember, sodium is not the villain - it is necessary for many functions, but we need to be careful to balance.
sweat: Sweat is an important part of our body's ability to eliminate toxins and cool our bodies when they are too warm. But, when we sweat we also eliminate electrolytes, which, as we said, are important to the fluid balance of the body. It's perfectly fine (and in fact, important!) to sweat a LOT, but only if you are careful to replace fluid and electrolytes that are lost.
diarrhea + vomiting: Okay, these can't always be helped, right? But they are significant causes of fluid loss. If there are foods that you know your body is reactive to in these ways, don't consume them. Period. And if you do find yourself kneeling at the throne, be sure to replace those fluids and electrolytes that get flushed (more on how to do that later in the post).
So, what's the fix?
This is what you came for, my little muffin top.
Here are 4 ways to get hydrated, & stay hydrated:
Drink more water (duh!) - Unless you have kidney dysfunction, or are on certain medications, most people need to drink at least half of their body weight, in fluid ounces of water, every day.
Eat (lots of) mineral-rich foods - Eating a wide variety of locally seasonal foods is the best way to get all of the nutrition you need to support your body. But minerals, specifically, are found abundantly in foods like whole, sprouted grains, legumes, dark leafy greens, avocados, and seeds.
Move your lymph - Lymph is important to moving excess fluid out of the body, and there are lots of ways to get it moving regularly. Drinking enough water is the first, but also dry brushing, trampoline jumping, & deep breathing are all effective at moving lymph.
Take an electrolyte supplement - If you've been with me for any amount of time, you know that you cannot supplement your way out of a poor lifestyle (read that again). But for those who need a little extra temporary support (such as those who cannot digest mineral-rich foods well, don't have access to those foods, or are currently deficient in electrolytes), this electrolyte supplement is my favorite.
was this helpful?
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Are Smoothies Good For You?
While all those things may be true of smoothies, if you've been following me for any amount of time, you know that the idea of salads & smoothies as a way to eat healthy (or even the idea of having a "beach body") is pure misinformation.
HOWEVER, I am fully aware that it is really easy to get sucked into anything we hear or read that will make us healthier!
I mean, we've been conditioned to believe that "nothing tastes as good as skinny feels," right?
Are smoothies healthy?
Summer tiiime, and the livin's easy…
The sun is finally out to play for a while, and it’s also a time for fresh berries, delicious greens, and the need for a cool treat.
When we think healthy food, our brains often go to foods like salads or smoothies.
Loaded with fruits and veg, these foods are the epitome of modern “health foods”.
But it's tricky to fit salads into our busy schedules, so we go for smoothies instead. We opt for smoothies because they are:
Quick.
Nutritious.
Healthy.
A Sweet Treat.
And Easy to Grab and Go.
While all those things may be true of smoothies, if you've been following me for any amount of time, you know that the idea of salads & smoothies as a way to eat healthy is pure misinformation.
HOWEVER, I am fully aware that it is really easy to get sucked into anything we hear or read that will make us healthier!
I mean, we've been conditioned to believe that "nothing tastes as good as skinny feels," right?
Well, my friend - I am here to rock your world.
I am not suggesting smoothies in and of themselves are unhealthy for you.
Not at all.
But it’s important to look at all the information.
I became a holistic nutrition expert because I want to offer factual information that will help you change the way you view health and advocate for your body. And to do that, you need to have a better understanding of how your body works.
I love to debunk misinformation I hear and offer facts to help you make more educated choices.
So, I'm about to say something you may not have heard before...
SMOOTHIES MAY BE DOING MORE HARM TO YOUR HEALTH, THAN GOOD.
Yup!
It's true, there are health benefits to smoothies, mostly in the realm of concentrated nutrients.
But what if I told you your body can't absorb and use those nutrients very effectively? Would it actually be more nutritional to eat a cheeseburger?
Let's talk about it.
the dirty truth about smoothies
What are the primary reasons you drink smoothies?
high concentration of antioxidants & nutrients
sweet treat
filling without too many calories
convenient
fast
easy to carry
We drink smoothies because we are busy, and we want to eat healthy, and we want a choice that will be easy to consume while we juggle our busy life.
Are we on the same page so far?
Cool.
Now, let's review a little Digestion 101.
In order to digest food, our body must be using its parasympathetic nervous system (rest and digest), meaning, you must be relaxed & not multitasking while eating. Our brains recognize rushing around (even if you’re not feeling "stressed") as a stressor, and respond with the sympathetic nervous system (known as fight or flight), which actually inhibits digestion.
Proper chewing begins the digestive process by releasing enzymes in your saliva to begin the breakdown of food. The type of food you eat will tell your brain which enzymes are needed.
If switched into rest and digest state, once food enters the stomach, hydrochloric acid (AKA stomach acid, or HCl) is released to disinfect the food, and triggers other enzymes to be released or activated.
The now acidic food is neutralized as it begins to enter into your small intestines, which is where nutrients are transported through the wall of the intestines, and into your bloodstream, where they are carried to the liver to be delegated. If digestion is not working properly, this is where foods that are not properly broken down will enter the bloodstream, causing damage to the gut lining, and food sensitivities.
The large intestine is where the majority of water and fats are absorbed into the bloodstream. The fiber that remains (fiber is undigestible by human enzymes but is needed to feed our "good" bacteria) will feed our microbiome, and anything left will be excreted as waste.
why smoothies should not be considered a health food
So, now that you can see the big picture, let's break it down some more.
We know that eating while on-the-go (sympathetic nervous system), inhibits our digestive processes altogether.
…and…
Not properly chewing inhibits your body’s ability to produce adequate enzymes & HCl.
…therefore…
Drinking smoothies while on-the-go (as we typically do) ensures we are not getting the nutrients we intend, and is actually causing damage to our gut health.
So, it's fair to ask the question, are you really improving your health by drinking smoothies?
I'm not saying smoothies are bad for you... Smoothies are not the villain.
But the dirty truth is, if you are not sipping that smoothie while seated at a table with friends or family, or on a park bench, and not scrolling through your phone, AND if you're not "chewing" your smoothie - your smoothies are doing far more harm than good.
So... How do we get past this? Do I have to STOP drinking smoothies in order to eat healthy?
NOT AT ALL.
Smoothies, when properly made and consumed, are a phenomenal source of fiber, antioxidants, minerals, & other nutrients.
how to ensure your smoothies are doing more good than harm:
think small - if you wouldn't eat a bundle of spinach and a pint of blueberries in one sitting, don't put that in your smoothie.
change it up - our body needs a variety of nutrients, many of which are called "cofactors," meaning, it is needed in order to make a system or other nutrient function properly. Change up what you put in your smoothie - choose seasonal foods, and try to rotate them throughout the week.
make it green! - it is easy with smoothies to fill it up with more sugary fruits, like berries and bananas. Opt for more greens than fruits in your smoothies, and don't be shy with the fats and proteins (nuts, seeds, and whole milk plain yogurt are great for this!). The abundance of fiber, fat, and protein will help your blood sugar to stay steady (that "hangry" feeling you get a couple of hours after a smoothie, will DISAPPEAR).
BONUS TIP FOR MAXIMIZING NUTRITION: Change it up! Tempted to always grab that bag of kale or spinach for your smoothies? A variety of foods will improve the variety of nutrients you get from your smoothies, and will prevent food sensitivities from developing.
sit down to drink it (driving does not count!) - as with any meal, it is crucial to switch our body into "rest & digest" mode. Before you take your first sip, sit down at a table, on a park bench, or on your stoop, turn off your computer/phone/TV, and take 5 long, deep breaths.
"chew" your smoothie - Take smaller sips, and allow the smoothie to stay in your mouth for a few seconds. You will notice the volume will increase in your mouth - this is your salivary digestive enzymes being released! Give them space to do their job!
**For those who don't like the feeling of leaving smoothie in their mouth for so long, I recommend adding some seeds or cacao nibs in the last few seconds of blending of the smoothie, chopping them up just enough to get through the straw. This will give you something to chew on with every sip.
my favorite smoothie recipe
Here is one of my favorite go-to smoothie recipes:
1/4 granny smith apple (core and peel intact)
fingertip-sized cut of ginger, peeled
squeeze of lemon juice
handful of dark greens (dandelion, kale, arugula)
handful of wild blueberries
just enough liquid to help it blend (I like to use cow's milk or cashew milk)
raw pumpkin seeds - blend thoroughly to add creaminess to your smoothie, then add a few more in the last few seconds to give you something to chew on)
When I want to add more "umph" I toss in a dollop of whole milk plain yogurt, a hefty spoon of nut butter, or a scoop of quality collagen peptides.
Smoothie blending tips and tricks
Add your chunky bits and liquids first, then greens on top. These bits are easier for most blenders to "grab," then the momentum will allow the greens to blend in nicely.
Start on a lower speed to chop first. Once you have the texture of a nice pico de gallo, increase to a higher speed to smooth it out. This prevents the dreaded **blade is spinning, but food is not catching** scenario (there's gotta be a name for that, right?)
What are the foods you LOVE to put in your smoothies?
Share your smoothie loves in the comments!
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Everything You Need to Know About How to Fast
Fasting has been used for centuries, as a powerful healing tool to cure disease, kill cancer cells, lower cholesterol, reverse diabetes, improve insulin sensitivity... the list goes on!
I love fasting. I think our society would benefit greatly from making fasting a regular part of our lives. And because of my own success with it, I REALLY get lit up when talking about it!
I've been practicing intermittent fasting for a few years now, and have seen tremendous health benefits from it. By practicing intermittent fasting, I've eliminated my hypoglycemia, nearly obliterated my PCOS symptoms, and lost weight.
Intermittent Fasting for Weight Loss
Fasting has been used for centuries, as a powerful healing tool to cure disease, kill cancer cells, lower cholesterol, reverse diabetes, improve insulin sensitivity... the list goes on!
I love fasting. I think our society would benefit greatly from making fasting a regular part of our lives. And because of my own success with it, I REALLY get lit up when talking about it!
I've been practicing intermittent fasting for a few years now, and have seen tremendous health benefits from it. By practicing intermittent fasting, I've eliminated my hypoglycemia, nearly obliterated my PCOS symptoms, and lost weight.
And because fasting has been an important part of my personal healing, the topic has come up quite a bit in my conversations, both personal, and professional.
As it turns out, what I am gathering from these conversations, is there is a lot of confusion as to what "intermittent fasting" is, how it's intended to be used, and what its benefits are. In fact, most people I hear this from aren't really aware that they are confused. They've been misinformed.
And so... I am here to help clear the air.
EDIT: You can read my newer writings about fasting here.
the dirty truth about diets
I'm clearly an advocate for fasting. I have seen immense benefits from fasting, in my own health as well as in others'.
However, it is important to recognize, when beginning ANY new dietary regimen, to first consider your body's unique health needs.
Put differently, eating [vegan/gluten-free/low-fat/keto/paleo/vegetarian] is NEVER what determines whether or not you are "healthy."
What DOES determine whether or not you are "healthy" is assessing your body's unique health needs, and addressing them specifically. One diet is never "healthier" than the other without consideration to bio-individuality.
That said, I would never recommend fasting to anyone who has not been properly assessed, to determine whether it's a safe and viable option for their body.
Let's look at some of the more common confusions about fasting.
WHAT FASTING IS NOT
Fasting is not:
calorie restriction
forgetting to eat
an excuse to eat whatever you want on non-fasting days
a way to atone for dietary sins
WHAT FASTING IS
Fasting is:
intentional
evolutionarily a normal way of life
an effective & safe method of increasing sensitivity to insulin
facilitates the clearing and recycling of damaged cells
easier to stick with than calorie-restrictive diets
WHO IS FASTING FOR?
people prone to insulin resistance (Type-II diabetes, PCOS, hypoglycemia)
people who find it difficult to lose weight
people wanting to optimize cellular health
people prone to cancer
people wanting to maximize lean muscle building
people who are well nourished, and have above-normal BMI
WHO IS FASTING NOT FOR?
those who are pregnant
female-bodied people, during their menstrual cycle
children
people who are underweight, malnourished, or below-normal BMI
people with an eating disorder
fasting terminology
The term that's probably most familiar to you, is Intermittent Fasting (IF).
Since IF resurfaced as a trendy new weight loss diet a few years ago, we were mistakingly referring to Time Restricted Feeding (TRF) as IF.
As commonly happens when a trend gets marketed by misinformed influencers, we have simply just adopted the two as interchangeable (which is fine, everything is fine...).
I'm going to explain the differences between those terms, as well as a few others, to help you understand better when we begin discussing how to fast, and the benefits of different types of fasting.
Time Restricted Feeding (TRF) = Eating all your calories within a small window of time each day. Commonly described as "16/8," or "12/12," meaning, you consume all your calories (as many as you like) within only an 8 hour window, consequently "fasting" the other 16.
Intermittent Fasting (IF) = Sometimes referred to as Alternate-Day Fasting. IF is a no-calorie fast for anywhere from 24-72 hours, and is followed up with a strategic re-feeding regimen. The important piece here is the re-feeding (more on this later).
Think of it like this: the word "intermittent" means to do something at irregular intervals. IF is typically done 1, 2, or 3 days out of the week, each followed by a re-feeding. Whereas a 16/8 TRF is typically regularly done every day (it's consistent, steady).
Extended Fasting (EF) = Fasting that lasts longer than 72 hours is typically referred to as Extended Fasting." Don't panic! There is plenty of research to show that extended fasting does not starve our bodies, does not break down muscle, and has huge benefits, but it is not for everyone. We will get more into this later.
intermittent fasting benefits
When fasting comes up in conversation, I most commonly talk with people who are doing it for weight loss.
I mean, it's extreme calorie restriction, right? Why wouldn't you lose weight?
This, my friends, is the response of a misinformed culture.
In reality, if you are properly re-feeding after a fast, you are not restricting calories. The full benefits of fasting go far deeper than just weight loss.
Fasting benefits:
IMPROVES CELLULAR HEALTH - Cells take on severe damage from our western diet of processed foods. The amount of sugars and starches we eat cause immense free radical activity, damaging the structure of our cells, leading to chronic inflammation and tissue damage. Toxins from air, water, & pesticides cause mitochondrial dysfunction, and can interfere with nutrients getting in and out of cells.
The health of our cells is essential to ensuring the nutrients we take in are able to be used. Healthy cells are necessary for energy production, nerve function, and immune function.
Our bodies have a system for repairing damaged cells (called autophagy), and destroying harmful cells (called apoptosis). These processes happen in times of fasting. When we are constantly snacking, grazing, and especially on highly processed foods, we do not give our body the chance to heal.
Proper fasting will improve your body's ability to heal damaged cells and eliminate harmful cells (cancer).
INCREASES FAT BURNING - Going back to my Sugar Balance post, you might recall that sugar, in the form of glucose, is needed to produce energy. When insulin has shuttled all the glucose it can into your cells for energy production, your body stores excess glucose in the form of glycogen. When glycogen stores are full, the rest gets converted to triglycerides and are stored as fat tissue.
Our bodies can store about 24 hours’ worth of glycogen in the liver, but there is no limit on how much fat that can be stored. In times of low glucose (such as in fasting), our body will use the glycogen to produce the energy it needs. Once those stores are used up, our bodies will convert triglycerides into glucose (or ketones) to be used for energy (known as fat-burning).
Proper fasting, especially for longer than 24 hours, will increase fat burning in your body. When done intermittently, and with proper re-feedings, your body can be "taught" to burn fat more efficiently.
IMPROVES INSULIN SENSITIVITY - As we know, when glucose enters the bloodstream, our body responds by releasing insulin from the pancreas. Insulin's role is to shuttle the glucose into cells. Think of your cells as having a locked door, and insulin is the key to the lock (insulin receptor).
Eating processed foods, starches, grains, sugars, etc., causes glucose levels to spike, causing insulin to be released more rapidly. When we eat like this frequently, insulin is, you guessed it, also released more frequently.
Over time, our cells begin to react to the abundance of insulin by saying, "we've had enough!" and reduce the number of insulin receptors available. This is the start of "insulin resistance."
Fasting reduces the amount of glucose in the blood, thereby reducing insulin response, thereby increasing insulin sensitivity. With proper eating and stress management, symptoms of hypoglycemia ("hangry") disappear.
**It's important to mention here, that most foods, not just sugars, will cause insulin response.
IMPROVES MICROBIOME - If you have ever been told you have leaky gut, Irritable Bowel Syndrome, or digestive issues like bloating, belching, farting, or general abdominal discomfort, it is possible you have a bacterial imbalance in your gut.
Simply put, your body is supposed to have certain types of bacteria, and those bacteria should only be living in your large intestine. When bacteria begins to live and grow in your small intestine, that's when we begin to see issues like the ones I mentioned above.
Our bodies have a mechanism for preventing this from happening, and guess what--it occurs during the absence of food...
It is called the Migrating Motor Complex (MMC), and it is what causes the "growling" when you're hungry. A hormone called motilin triggers a series of events, such as the release of bile and pancreatic enzymes, and smooth muscle contractions, which "sweep" out the small intestine of any bacteria.
When we constantly graze, and especially foods containing starches, sugars, or grains, we not only don't allow the MMC to do its job, but we are also feeding the harmful bacteria that shouldn't be there, allowing them to thrive and cause further imbalance.
Fasting gives way to the MMC, helping to reduce and eliminate unwanted bacteria, improving your digestive health.
INCREASES LEAN MUSCLE MASS - Research has shown that in the absence of insulin, our body has significantly elevated Growth Hormone levels. You've probably heard of GH used by body builders and athletes.
Fasting helps you increase these levels naturally, without the use of potentially harmful supplements. With a strategic fasting + re-feeding plan, fasting will help you build lean muscle, more effectively.
guide to intermittent fasting
Fasting is simple. Fasting is not eating or consuming calories. Its simplicity is, in part, why I think it's much easier to comply with than calorie-restrictive diets, or specific food-restrictive diets.
It's what makes fasting a sustainable & effective approach to health.
Which type of fasting you choose, Time Restricted Feeding, Intermittent, or Extended, depends on what you want out of it, and what your body can safely tolerate.
Time Restricted Feeding: This is essentially a calorie-restrictive diet, with a few added perks.
does: improve insulin sensitivity & MMC function
does not: facilitate autophagy, apoptosis, or fat-burning
Intermittent Fasting:
does: improve insulin sensitivity, MMC, autophagy, fat-burning, & lean muscle
does not (depends): facilitate apoptosis. Apoptosis generally occurs after 48 hours of fasting, so depending on the duration of IF, you may or may not get this benefit.
Extended Fasting:
does: improve insulin sensitivity, MMC, autophagy, fat-burning, lean muscle, & facilitate apoptosis
All of the benefits apply here. Which makes it easy to say, "why don't we all do that?!"
But EF is not for everyone. In fact, all of these fasting techniques should be approached with caution, and gradually progressive, even TRF. If you are new to fasting, always approach fasting in small increments, gradually working your way up.
This is a perfect transition into fasting DOs and DON'Ts.
Fasting DOs
DO... Always consult a qualified health care practitioner prior to changing your eating or supplement regimen.
DO... Always listen to your body. You are not a robot. Waves of hunger are normal during a fast, but feeling any signs of unwell (e.g. lightheaded, queasy, feverish, pain, etc.), are signs you should STOP fasting immediately.
DO... Be intentional about hydration. A lot of our daily hydration comes from certain foods we eat, especially fruits & vegetables. Be intentional about drinking at least half of your body weight, in fluid ounces, of water. Adding Himalayan Sea Salt to your water (just a pinch) will provide necessary electrolytes to hydrate you more effectively. Avoid dehydrating factors, like excess caffeine. It is okay to drink small amounts black coffee, green tea, and herbal tea.
DO... Properly re-feed your body. As we discussed earlier, fasting is not an excuse to eat whatever you want during non-fasting times. In regard to cellular health, especially, fasting is what allows our body to clean up damaged parts of cells, but re-feeding is when the cells are repaired. Be intentional about eating habits that include lots of vegetables, quality whole-food proteins and fats, and only consuming grains in their whole, unprocessed forms. On re-feeding days, consume a bit more food than you typically would. I'm not suggesting you put a buffet out of business, but as an example, if you typically have 2 eggs and half an avocado for breakfast, consider having 3 eggs, and a whole avocado on a re-feeding day.
DO... Prioritize sleep. Sleep is when our body hits healing mechanisms HARD, whether fasting or not. Turning off screens 2 hours prior to bedtime, avoiding sugary foods close to bed time, not drinking caffeine past 10am (yes, that early) - set guidelines in place that ensure you will get quality sleep, especially when fasting.
DO… Follow a normal circadian cycle. Both when fasting and not fasting, plan your activities (including eating) during daylight hours, resting during dark hours. This is the natural rhythm of our bodies and will hugely benefit your body’s ability to digest food and assimilate nutrients, in order to ensure proper cellular healing.
DO... Continue normal routines. This may be challenging as a beginner, but you will find over time, that you have plenty of energy and mental clarity (if not improved) to do your normal workouts, projects, and tasks. Fasting does not mean you need to stop all of these things, although I do advise beginner fasters to stick with light cardio and/or weights, and to work out with a trusted friend until they feel more comfortable.
DO... Stay busy. Staying busy is the easiest way to keep your focus off of food.
DO... Plan your fasts according to your schedule. The loveliest thing about fasting is that YOU make the calls. With food-restrictive, or calorie-restrictive diets, you have to be ON all the time. But fasting allows flexibility, while still giving room for success! Set yourself up for success by switching it up if needed, and give yourself room for grace if you end up backing out of a fast.
Fasting DON'Ts
DON'T... Consume calories. There are a lot of variations of "fasting" out there, and lots of misinformed media posts. When a resource tells you it's okay to consume 500-600 calories during a fast - that is not fasting, friends. That is calorie restricting, and it will not provide the same benefits as fasting.
As Dr. Jason Fung points out in his book The Complete Guide to Fasting, all foods produce an insulin response. When insulin is present in the blood, fat stores cannot be released. When calories are decreased, but insulin levels remain, our body preserves energy by slowing metabolism. But when insulin is absent (as it is with fasting), the body releases fat stores for energy use, rather than slowing metabolism.
If you've worked with me before, you know my whole career is based on eliminating the rigidity of diets and eating to suit your body's specific needs. If calories must be added to your fasting routine, opt for quality, whole-food fats (coconut oil, MCT, grass-fed butter). These cause the lowest insulin response.
DON'T... take any tissue-building supplements (folic acid, protein powders, collagen, etc.). Instead, save them for your re-feeding phase to enhance the cellular "clean-up" that fasting facilitates.
your turn!
You now have some tools in your belt, the air is cleared, and the world is your oyster (someone please tell me what that means!).
Ask yourself what you want out of fasting, then decide which technique is best for your body’s needs.
Have questions about intermittent fasting? Ask them in the comments below.
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