Easy Nut Milk Recipe - Cashew Milk Recipe from a Nutritionist
Nut milks and other plant-based milks, like oat milk are all the rage right now. Eating vegan food diets in general have been hyped up by misinformation, and as a holistic nutritionist, I think we are missing a lot of important nutrients, and destroying our planet more, by consuming poor-quality animal protein substitutes.
But I also know animal proteins may not be the best option for some individuals, due to religious beliefs, inner conflict with killing of animals.
Making nut milk at home
Nut milks and other plant-based milks, like oat milk are all the rage right now. Eating vegan food diets in general have been hyped up by misinformation, and as a holistic nutritionist, I think we are missing a lot of important nutrients, and destroying our planet more, by consuming poor-quality animal protein substitutes.
But I also know animal proteins may not be the best option for some individuals, due to religious beliefs, inner conflict with killing of animals.
In these cases, it’s important to remember that many store-bought vegan milks are full of toxic seed oils, harmful emulsifiers, and starches, that poorly impact the health of your body and the environment. Yet they are marketed as being a healthier alternative to animal milk.
READ MORE ABOUT MY THOUGHTS ON CURRENT HEALTH TRENDS.
That’s why I want to share my favorite nut milk recipe for Cashew Milk! This recipe is easy, creamy, slightly sweet (cashews are sweet!), and best of all, contains no harmful additives.
This recipe was inspired by itdoesnttastelikechicken.com.
easy cashew milk recipe
INGREDIENTS
1 cup raw cashews
4 cups filtered water, room temperature, plus 1 cup for blending
1 teaspoon pure vanilla extract (optional)
pinch of sea salt
2 Tablespoons agave or high-quality maple syrup (optional - I think it’s perfectly sweet without)
OPTIONAL FLAVOR IDEAS: pinch of cayenne pepper, ground cinnamon, or fresh ground nutmeg.
INSTRUCTIONS
Soak the cashews: Place the raw cashews into a bowl or jar with the 4 cups filtered water. Leave at room temperature for 3-8 hours (or overnight).
Strain and blend: Strain the soaked cashews and add them to your blender with the remaining 1 cup filtered water, vanilla, sea salt, and sweeteners, if using. Add any other spices/flavorings you want to try, and blend until smooth!
Shake or stir before serving. Foams well for a latte, or great for drinking by itself!
did you make this recipe?
Tell me how it went in the comments below!
NUTRITION SERVICES
MORE RESOURCES
Why I Don’t Recommend Vegetarian Diet for my Clients | Vegan Protein Powder | Plant-Based Diet
As a holistic nutrition expert, I get asked about vegetarian eating often, and whether or not I recommend it.
So I’m here to offer my opinions based on the knowledge I have of the human body.
Why I Don’t Recommend a Vegetarian Diet
Hold on a second…
If you’ve already made a decision about what this article is going to say about vegetarian eating and vegan diets, I invite you to take a step back and check your assumptions at the door.
I’m going to turn some heads with this article, I am certain of that.
But first and foremost I ask you to please keep in mind that this is a complex subject with many strong points on either side.
I’m not here to argue which is ‘right’ or ‘wrong’.
Nor am I going to stick rigidly to this recommendation if a client’s body is clearly calling out for a vegetarian food diet.
As a holistic nutrition expert, I get asked about vegetarian eating often, and whether or not I recommend it.
So I’m here to offer my opinions based on the knowledge I have of the human body.
what’s really important?
Whether you’re new here, or have followed my work for some time, please know that I believe the following statement is more foundational to health than anything I else I will cover in this article:
A person’s bio-individuality is the most important consideration when addressing health in a sustainable way.
One’s food experiences, genetic factors, digestive health, toxic load, and immune health, all come together to inform how each body handles what is put in front of it.
For this reason, I do not advocate for any one diet over another, 100% of the time.
follow your gut
Let’s first acknowledge that there are many reasons for eating vegetarian food or a vegan diet, that have nothing to do with your health or bio-individual needs.
You get to consider those factors and decide for yourself what’s right for you and your family. I’m not here to argue against that.
I’m going to share what I know to be true from a nutritional standpoint.
What I hope you’ll take from this article is that it’s important to make an informed decision.
Before you opt into a health claim, do your research, and equally important, listen to your body.
3 reasons I do not recommend a vegetarian diet for my clients
GUT HEALTH
The production of stomach acid, the mucosal lining of the intestines, and a process known as the Migrating Motor Complex are all important factors in fighting off gut pathogens like bacterial overgrowth (SIBO), candida (a type of yeast) overgrowth, mold, and parasites.
Macronutrient Imbalance
Macronutrients include carbohydrates (starches, sugars, fiber), fats, and proteins.
Vegetarian food is commonly higher in carbohydrates, relative to fats and proteins. This is especially true in vegan protein powders and vegan meat substitutes.
This imbalance creates a prime feeding ground for these pathogens.
Think of how yeast feeds off sugar in order to ferment and make wine or bread. Similarly, when these pathogens make their way into our gut (as they commonly do), they will feed off of carbohydrates, create stronger structures to hide in (called biofilm), and outnumber the “good” bugs in our gut.
When these pathogens become out of control, this leads to chronic adrenal stress (fatigue, poor stress handling), increased inflammation, skin conditions like acne and eczema, autoimmune disease, and disruption to neurotransmitters like serotonin and dopamine.
Migrating Motor Complex
The Migrating Motor Complex (MMC) is a mechanism our intestines use to help “sweep” out unwanted pathogens.
In a fasted state, when the small intestine is nearly empty of food, a hormone called motilin is released, triggering smooth muscle contractions of the intestines to begin moving any contents of the intestines, out. During this process, digestive enzymes are also released to help break down anything larger.
The MMC cannot be triggered when we are constantly “grazing” or snacking.
Here’s Where the Roads Cross
Proteins and fats are known to help us feel more full for longer periods of time. They are more calorie-dense, meaning we don’t need to eat as much to feel satiated, allowing mechanisms like the MMC to go to work, while simultaneously choosing foods that do not feed unwanted pathogens in the gut.
The Takeway
To support optimal gut health, it is important to eat a diet well balanced with quality proteins, fats, and carbohydrates. It can be very difficult to find this balance in a strictly vegetarian or vegan diet.
Since gut health is often compromised in the clients I work with, a vegetarian diet is not conducive to their healing.
BLOOD SUGAR LEVELS
For the same foundational reasons vegetarian food is not conducive to gut health, it can also be harmful to blood sugar levels.
What is Blood Sugar?
The term “blood sugar” refers to the amount of glucose (the smallest form of sugar, used in the production of energy called Adenosine TriPhosphate, or ATP) floating freely in the blood.
All carbohydrates are broken down into glucose, not just sweets. Even protein and fats can be converted into glucose when the body has good metabolic flexibility.
Here’s the short version of how blood sugar works (read a more in-depth explanation here):
When we eat, carbohydrates are broken down into glucose and enter the blood (“blood sugar”)
A hormone called insulin is released from the pancreas, which acts as sort of a key to unlock the door into cells, shuttling the glucose into cells, where it will be used to make ATP.
Once the cells have had their fill of glucose, what’s left in the blood gets converted by the liver into glycogen (storage form of glucose in the liver).
When the liver’s stores are full, what’s remaining gets converted into triglycerides and stored as fat (no limit of storage in fat tissue). This is why triglycerides are often monitored in those with diabetes.
After some time of fasting, the brain recognizes there is no more glucose to create energy, and goes into stress response. The adrenal glands release cortisol and norepinephrine, which stimulate the breakdown of stored glucose to be put into the blood, and hormones are released to stimulate hunger.
In someone with poor blood sugar handling (poor insulin sensitivity, adrenal dysfunction, or a diet higher in carbohydrates), this commonly occurs every 1-3 hours, and manifests as “hangry” - shaky, fatigue, irritability, ravenous.
In someone with optimal sugar handling ability, this likely happens closer to 4-5 hours, with no “hangry” symptoms.
Refined carbohydrates (anything broken down from its whole form - flours, white rice, fruit syrups, flavored syrups, sugars, starches, etc.) break down into glucose much more rapidly than whole food carbohydrates, causing a more sudden “spike” in blood sugar, and thus, a more drastic “fall”.
Proteins and fats (and fiber associated with whole foods) help slow the breakdown of carbohydrates into glucose, stabilizing blood sugar levels throughout the day.
Eating a diet higher in carbohydrates, over time, will cause symptoms like:
insulin resistance (if insulin is a key that unlocks the cell door to allow glucose in, think of insulin resistance as though the cell changed the locks, and the key no longer works. This stresses the pancreas to produce more insulin, the adrenals because cells are not getting the glucose they need, and the liver, because it has more glucose to convert into stored forms)
diabetes
adrenal dysfunction
poor energy
reliance on caffeine and sugar for energy
poor sleep
weight gain
The Takeaway
If vegetarian food is generally higher in carbohydrates as compared to proteins and fats, this puts a person at risk for long term health concerns. Unless one is very intentional about choosing whole foods and prioritizing fats and proteins, a vegetarian diet is not conducive to supporting blood sugar levels.
HORMONE HEALTH
Here’s where the rubber meets the road.
Hormones are chemical messengers produced by various glands in the body, to be released in response to a stimulant. It’s part of a much larger and more complex communication system, and is regulated by feedback systems collectively called homeostasis.
Hormones are used in a wide variety of systems - reproductive health, stress handling, bone health, skin health, and energy production, to name just a few.
Hormones come and go in the body, and are either converted to other chemicals, or prepared for elimination from the body by way of the liver, kidneys, feces, urine, and sweat.
Too much of any hormone, in and of itself, is generally considered a toxin and causes imbalance in other hormones as the body tries to deal with it.
To learn more about the long term effects of these types of stressors, read this article.
In relation to our topic here, when there is additional stress on the liver, the pancreas, and the adrenal glands as we’ve discussed earlier in the post, hormones will also become a toxic burden, adding to the stress on these organs, and will contribute to a chronic stress response.
Reproductive health, digestive health, blood sugar handling, thyroid health - all of these systems will begin to suffer due to an imbalance of hormones. This could manifest in symptoms such as:
irregular periods
bleeding abnormalities
PMS (no, PMS is not normal)
hair loss / excess facial hair
poor energy/drastic energy fluctuation
poor sleep
infertility
“hangry” symptoms when meals delayed
poor stress response
autoimmune disease
IBS symptoms (constipation, diarrhea, heartburn, urgency)
unexplained weight gain
Another contributor to hormone imbalance in a vegetarian diet, is that the nutrients required to make many hormones are often lacking in vegan diets and vegetarian food.
Sex hormones and stress hormones are known as types of steroid hormones, which are made from cholesterol.
Proteins are essential to facilitating nutrient transport through cellular walls, and throughout the body.
The health of your skin, muscle tissue, and blood also rely on good quality fats and proteins to be consumed in the diet.
The Takeaway
Vegan diets and vegetarian food diets commonly cause overburdened adrenals, liver, and pancreas, leading to symptoms of hormone imbalance. Additionally, our cellular health as a whole will suffer if not taking in adequate (and quality) nutrients.
so, what?
Am I saying no one should eat a solely vegetarian diet?
That is not at all what I’m saying.
Plants are loaded with great nutrients that we cannot get in high quantities from animal products (and vice versa).
We would all benefit from eating far more plant foods, and especially in their whole forms.
Whole plant foods are loaded with antioxidants, polyphenols, fiber, minerals, and other vitamins. In a person with optimal digestion, a diet rich in these foods would provide great benefit!
But does it mean we should cut out animal foods altogether? I would argue not.
A few examples of the nutrients in question:
Fatty Omega 3, 6, and 9 acids are found in higher quantities in animal foods, and are essential to regulating inflammation.
Vitamin B12 is found abundantly in beef and lamb (and is virtually nonexistent in many plant foods). To absorb B12, we need something called Intrinsic Factor, which is produced by the cells in the stomach, and released when protein is present (yep!).
Cholesterol is needed for healthy cells and hormones, as we mentioned.
what’s more important?
If you are considering a vegetarian diet for the sake of health, please consider these things:
Optimize gut health and blood sugar handling first - work with a functional or holistic practitioner who can assess your body’s bio-individuality and address gut health and sugar handling first, will go a long way in helping you understand your body’s needs, and allow you to really get benefit from a vegetarian diet.
Balance your macronutrients - The guidelines will not be the same for every person. For someone with good digestive health, looking to support blood sugar and adrenal health, a good starting point is 90 grams of protein per day (unless you have compromised kidneys). You will find that if you are reaching that amount, the other macronutrients will easily fall into place.
Choose quality food sources - My online course, Cut the Crap, is a great resource for learning about food quality, sourcing, and to understand common food marketing terms to help you decide what products to use. Click here to learn more about Cut the Crap.
was this helpful?
What is your experience with eating a vegetarian food diet? Have you experienced signs of hormone imbalance, symptoms of poor gut health, or poor handling of blood sugar?
How have you been navigating that?
Please share your thoughts in the comments below ⤵️
NUTRITION SERVICES
MORE RESOURCES
Eating Healthy - 5 Myths About Nutrition that We’ve Been Fooled By
Many of us are in a perpetual state of trying to eat healthy on a daily basis.
We are constantly looking and listening for the next trend, the next healthy eating tip, and listening for the buzz words.
We are just trying to do what’s best for our bodies.
In our modern world of AI and abundant information sources at our fingertips through social media and advanced search tools, it is no wonder we are confused by conflicting health claims.
It’s difficult to know when the source of these health claims is credible (or even human!).
Healthy Eating Myths
Many of us are in a perpetual state of trying to eat healthy on a daily basis.
We are constantly looking and listening for the next trend, the next healthy eating tip, and listening for the buzz words.
We are just trying to do what’s best for our bodies.
In our modern world of AI and abundant information sources at our fingertips through social media and advanced search tools, it is no wonder we are confused by conflicting health claims.
It’s difficult to know when the source of these health claims is credible (or even human!).
So, what do we do?
We try ALL the things.
We buy the products that have the healthy eating buzz words.
We don’t question when our health care providers prescribe a diet, medication, or technique that will make us healthier.
We live by old rules of healthy eating, assuming the research has withstood time.
We don’t do the research ourselves, because who has the time?!
so, why listen to me?
I am a human, first of all, and an expert in holistic nutrition.
I am trained to find the root causes of symptoms by assessing the whole person, to educate my clients on what is happening in their bodies, and to support them as they work to repair it.
My clients seek me out because, like you, they’ve tried all the things and have had little to no results, and they’ve heard I can change that.
They come to me when they want answers, because nothing else is working.
This article focuses on common myths about nutrition that I’ve heard directly from clients.
Let’s clear the air about eating healthy, and take a step toward redefining health.
5 myths about nutrition
Here’s the thing: You already know your body needs carbohydrates for energy production. (and if you didn’t, now you do!)
And when carbohydrates are not available, our body has the ability to convert fats into carbohydrates to use for energy (if this system is working properly).
However, we commonly fall into the trap of health claims that promise weight loss goals and beach-ready bods if we cut them out completely.
THE UPSIDE OF CARBOHYDRATES
ENERGY: Carbohydrates are broken down more readily into glucose (1), the smallest form of sugar. In ideal health, glucose is shuttled into cells with the help of insulin, where is it used in the production of ATP (Adenosine Triphosphate), which can be thought of as fuel for our cells’ functioning (different cells have different functions - nerves, immune cells, blood cells, brain cells, tissue cells, etc.).
FIGHT AND PREVENT DISEASE: Whole food forms of carbohydrates also contain other important nutrients that help stabilize the breakdown of the carbohydrate into glucose(2). Nutrients like fiber, antioxidants, minerals, protein, and fats have multiple health benefits, such as lowering cholesterol, preventing chronic illness like diabetes, lowering inflammation, and supporting the immune system.
DELICIOUS!: They’re delicious and come from a wide variety of foods! Many hear the word “carbs” and think “sugar”, but good quality carbohydrates come from legumes, beans, whole grains, and colorful vegetables and fruits.
THE DOWNSIDE OF CARBOHYDRATES
MUCH OF WHAT WE CONSUME IS REFINED: Poor quality carbohydrates (and a lack of balance between other macronutrients) are everywhere, and are marketed as a way of making us think they are healthy foods. Look at the ingredients list of most foods labeled “gluten-free”, “low fat”, “lite”, “cauliflower crust”, or “100 calorie pack”, and I would bet good money that those products are loaded with heavily processed starches and sugars, which break down more rapidly into glucose, causing issues like insulin resistance, diabetes, and weight gain. READ MORE ABOUT THIS PROCESS HERE.
UNNECESSARY WEIGHT GAIN: When out of balance with protein and fats, carbs cause us to gain unwanted weight because they reduce the efficacy of insulin (remember the hormone that shuttles glucose into cells for energy production?).
FEED UNWANTED GUT PATHOGENS: Carbs (especially refined, or processed) make us more hungry, and cause us to want to eat more often. These carbohydrates not only feed unwanted gut pathogens that our body would normally be able to fight off, but snacking or grazing, disables an important mechanism called the Migrating Motor Complex, which is necessary to keep gut pathogens out. READ MORE ABOUT THE MIGRATING MOTOR COMPLEX HERE.
CHOOSE YOUR CARBOHYDRATES CAREFULLY
Pairing your carbs with quality fats, proteins, and fiber, will help slow the breakdown of carbs into glucose, and help you feel hungry less often. When you do choose carbohydrates, choose from this list:
beans/legumes (sprouted preferably)
dark, leafy greens
whole fruits (in small doses)
whole, sprouted grains - did you know that white rice has had its hull removed (where all the good fiber lives) in a process called “polishing”? Choosing wild rices and ancient grains that have not been processed is the best way to ensure you are getting the whole grain.
starchy vegetables (in small doses)
“I just want a clean slate,” is common for me to hear.
People come to me after hearing about some new liver cleanse, or juice cleanse, and want affirmation from me that it’s the right move.
The hard truth? I’m not a fan.
Intense, focused cleanses like this are necessary in specific circumstances, such as when the liver needs to be intensely supported in order to clear out gut pathogens.
USE CAUTION
🚩Practitioners that sell a detox or cleanse product to anyone without evaluating their health, is a red flag in my book.🚩
A detox or cleanse will not give you a clean slate, and will not resolve your symptoms unless you are also working systemically to repair the root cause(s).
These products are a band-aid fix that might help you feel better temporarily, but blatantly ignore the underlying causes of the issue at hand.
The better answer?
Find a practitioner who will assess your body’s unique health needs and find the root causes of your symptoms. (👋 I CAN HELP!)
If a detox or cleanse is necessary to resolve your symptoms at a foundational level, a good practitioner will guide you through it and adapt it to your body’s unique health needs.
You may have heard in the past few years, that the old “research” telling us that fats were bad, has long since been debunked (3).
We need fat for cellular health, to regulate inflammation, to transport nutrients throughout the body, to make reproductive and stress hormones, for brain function… the list goes on.
Eating healthy fats is the key here, while avoiding heavily processed fats and oils that are far more destructive to your health.
So, yes, if you are someone who consumes a diet rich in packaged foods (even if they are marketed as “healthy foods”), then the fats you are consuming probably are “bad”.
There is a lot to say about this subject, but I’m going to pull out the very foundational pieces for the sake of this article. FOR THOSE WHO WANT A MORE DETAILED LOOK, TAP HERE.
Here’s the dirty truth about fats.
INFLAMMATION: Oils and fats that are marketed to us as being healthy foods, are commonly made with heavily processed fats and chemicals to replace fats and add texture.
When a fat is heated, the electrical properties of the molecules change, and become unstable. These new unstable molecules are called “free radicals".
When free radicals are present, because they are unstable, they literally bounce around erratically, causing damage to the surrounding cells and molecules until they are removed, or re-stabilized.
The damage caused by free radicals not only causes a chronic inflammatory response, but also damages important cells, like nerve cells. If you know anyone with Type II Diabetes who suffers from Peripheral Neuropathy, this is exactly what is happening.
The most disturbing part of this is when a fat (or any food) is broken down like this, it is a form of decay. When a food starts to decay, rot, or spoil (say, in your refrigerator), what is the first thing we notice? The smell. Oil manufacturers add deodorizers to these heavily processed oils to cover up the smell that is made to deter us from eating something that is harmful to our health(4).
CELLULAR HEALTH: We know from looking at different types of fat molecules, known as fatty acids, that some fats are more flowing and pliable, and some fats (trans fats are the biggest culprit) are more rigid in structure.
Cell walls are made mostly of fats in the form of phospholipids. We need those cell walls to be pliable in order to be able to transfer nutrients into and out of the cell.
This transfer happens constantly and for many different reasons. But a good example we’ve already covered is the transferring of glucose into the cell for the production of ATP.
When we eat a diet higher in processed food and poor quality fats, the structure of our cells suffers. Rather than being soft and pliable, and welcoming to nutrients, the walls are rigid, stiff, and have sharp edges. This structure inhibits nutrients from being transferred across the cell wall effectively, effectively preventing from important metabolic processes to occur.
SO, WHAT CAN YOU DO ABOUT IT?
Simple. Choose better fats.
It’s not enough to choose packaged foods that are labeled “no trans fats”, or “heart healthy”, because those terms are not regulated.
Take steps toward replacing your current oils and fats with fats from this list:
cold-pressed, or virgin oils from naturally high-fat foods, such as olives, avocados, and coconut
avoid seed oils when ever possible
real butter from grass-fed cows
rendered animal fats, such as duck fat or beef tallow
ghee - this is a clarified butter that is shelf stable and is commonly better tolerated for those who have a hard time digesting dairy
If you have ever followed the show The Biggest Loser, and seen the lasting effects of the “calories in, calories out” approach to weight loss, it’s pretty easy to see that the results do not last.
For a short time, yes, consuming fewer calories than you burn will cause you to lose weight.
But your body is a fascinating thing. In order to keep you alive, it will adapt to circumstances like calorie restrictions. Your body views calorie restriction as though you are in famine, in which there is a threat of starvation.
This sudden loss of fat triggers a process called metabolic adaptation, in which the body’s resting metabolic rate slows in an effort to keep you alive (5)
What’s even more interesting, is that proper fasting and re-feeding techniques, wherein calorie restriction is not the goal, this metabolic slowing does not occur, but instead helps the body improve systems of metabolic switching (6). 👉READ MORE ABOUT INTERMITTENT FASTING BENEFITS HERE.
This is the number one reason I do the work that I do.
THE DIRTY TRUTH:
We are a society bombarded with constant, and often conflicting, health claims. None of which are able to consider your body’s individual health needs, experiences, and lifestyle.
My mission is to redefine how you look at health. To educate and empower you to advocate for your health by finding the root causes of your symptoms, and resolving these underlying factors.
Your symptoms are your body’s way of communicating what it has experienced, and those experiences are different for everyone.
Put more simply:
Vegan eating will not solve your health problems unless animal products are the cause of your health problems.
Eating foods that are gluten-free will not solve your health problems unless gluten is the cause of your health problems.
Restricting calories will not solve your weight problem unless too many calories are the cause of your weight gain.
The only way to truly improve health, stop feeling bloated, lose weight, reduce pain, get rid of acne, and enjoy looking at yourself in the mirror again, is to get individualized support.
Your health is not defined by numbers on a scale.
so, what?
Feeling defeated by the rules and restrictions of dieting?
If so, then tap that button below.
I’ve got your back.
was this helpful?
Any surprises for you in reading this?
Any “ah-ha!” moments?
Share your thoughts in the comments below.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES:
Mayo Clinic Staff. (2022, March 22). Choose your Carbs wisely. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
Ludwig, D. S., Hu, F. B., Tappy, L., & Brand-Miller, J. (2018, June 13). Dietary carbohydrates: Role of quality and quantity in chronic disease. BMJ (Clinical research ed.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5996878/
Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016, April 12). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). The BMJ. https://www.bmj.com/content/353/bmj.i1246
Negash, Y. A., Amare, D. E., Bitew, B. D., & Dagne, H. (2019, December 4). Assessment of quality of edible vegetable oils accessed in Gondar city, Northwest Ethiopia - BMC Research notes. BioMed Central. https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-019-4831-x
Johannsen, Darcy L, et al. “Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass.” The Journal of Clinical Endocrinology and Metabolism, U.S. National Library of Medicine, July 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3387402/#:~:text=Despite%20relative%20preservation%20of%20FFM,or%20caloric%20restriction%20are%20maintained.
Vasim, Izzah, et al. “Intermittent Fasting and Metabolic Health.” Nutrients, U.S. National Library of Medicine, 31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8839325/#:~:text=During%20prolonged%20periods%20of%20fasting,for%20many%20tissues%20especially%20brain.