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.
was this helpful?
What’s your experience with fasting? Have you found any benefit from fasting?
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.
Symptoms of Hormone Imbalance and Hormone Balancing Supplements
The adrenal glands do not get nearly enough limelight when it comes to addressing hormone imbalance symptoms. Dysfunction in the adrenal glands will disrupt hormone balance and cause issues with sleep, periods, mood, energy, and blood sugar levels.
Addressing adrenal health and stress management are the keys to getting better, more predictable periods, and improving mood and energy levels.
But there’s more to it than bubble baths or meditation.
Stress management and hormone imbalance
You’re gaining weight, you don’t sleep well, your periods are getting progressively off track, and you are desperately trying to find answers.
You go in for your annual bloodwork and ask your physician to test your hormones, which are all coming back relatively “normal”.
So, why are you experiencing symptoms? And more importantly, how can you stop them?
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.
The adrenal glands do not get nearly enough limelight when it comes to addressing hormone imbalance symptoms. Dysfunction in the adrenal glands will disrupt hormone balance and cause issues with sleep, periods, mood, energy, and blood sugar levels.
Addressing adrenal health and stress management are the keys to getting better, more predictable periods, and improving mood and energy levels.
But there’s more to it than bubble baths or meditation.
In this article, you’ll learn:
how your body responds to stress
health effects of prolonged chronic stress
how to improve hormone imbalance symptoms by addressing chronic stress at the root
Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.
the body’s natural stress response
Stress is a normal part of human existence, and is modulated by the Autonomic Nervous System. It is necessary to keep us alive, and even become stronger!
Most stress is caused by what your brain perceives as a threat, but some stress is necessary for improving health, such as bone remodeling, building muscle, and cold plunging.
The stress your brain perceives as a threat (most stress), your body responds to as if it were a tiger. Evolution has not yet caught up to our modern lifestyles, and your brain cannot yet tell the difference between the threat of a tiger, and stress that comes from running late for a meeting.
When tigers are coming at you from all directions (work deadlines, heated conversations with your partner, toxic load from processed foods or medications, undiagnosed gut infections, people-pleasing behaviors, unaddressed emotional trauma, low blood sugar…), your stress response system will be constantly activated.
That chronic activation of the stress response system interferes with hormone production and balance. This is why effective stress management is essential to addressing hormone imbalance symptoms.
HERE’S HOW IT WORKS:
In response to a stressor, your fight or flight response is activated, and a feedback loop called the HPA axis (or hypothalamus, pituitary, adrenal axis) [1], stimulates your adrenal glands to produce stress hormones to increase energy production and increase blood flow to large muscle groups, heart, and lungs, to help you fight or flee the danger (tigers!).
When the threat has been successfully dealt with, the stress response stops, and your body returns to its rest and digest mode
If the stress becomes chronic, the system stays activated, and the adrenal glands adapt by producing less stress hormones, but more frequently.
TAKE A LOOK:
stressor or danger is sensed, and fight or flight response (a part of the Autonomic Nervous System) activates, signaling a cascade of events
the hypothalamus releases Corticotropin Releasing Hormone (CRH)
the increase in CRH signals the pituitary gland to produce AdrenoCorticoTropic Hormone (ACTH)
ACTH travels to the adrenal glands, signaling them to release stress hormones such as cortisol, adrenaline, and noradrenaline
these hormones begin the processes of energy metabolism (to fight or flee the stressor), and increase blood flow to large muscle groups, heart, and lungs
health effects of chronic cortisol release
The health effects of poor stress management impact more than just hormone imbalance symptoms. Chronic cortisol release has been shown to:
suppress the immune system [2]
cause sex hormone imbalance [3]
increase belly weight by way of insulin resistance [4]
increase inflammation [5] - Cortisol itself is anti-inflammatory, but its presence signals immune cells to react in response to stressors. This is inflammation. Chronic cortisol = chronic inflammation.
decrease thyroid hormone activity at a cellular level, causing elevated TSH levels on bloodwork
increase appetite by reducing leptin (hormone that tells you when you are full), and increasing ghrelin (hormone that tells you when you are hungry)
decrease digestive activity - when fight or flight is active, rest and digest cannot be.
causes poor sleep quality - the ability to fall asleep, stay asleep, and ultimately makes it difficult to get up in the morning.
Regarding hormone imbalance symptoms, the most important thing to remember about chronic stress is its ability to disrupt feedback systems for sex and reproductive hormones.
Take another look at the HPA axis. Components of this feedback system are also components of other important feedback systems, including the HPT (hypothalamus, pituitary, thyroid) axis, and the HPG (hypothalamus, pituitary, gonadal) axis.
When your fight or flight response is chronically activated due to poor stress management, or undiagnosed root-causes of stress, this will prevent hormone feedback systems from communicating properly, leading to hormone imbalance symptoms.
ways to improve stress management
I discuss methods for improving stress management at length in this article. But the best thing you can do for yourself right now, is to get data.
Let’s get curious about your symptoms and find out if there’s even anything to be concerned about.
Take this 3-minute quiz to figure out if your adrenals need support, and what you can do to support them.
was this helpful?
Please share your thoughts and questions in the comments below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Slominski A. (2009). On the role of the corticotropin-releasing hormone signalling system in the aetiology of inflammatory skin disorders. The British journal of dermatology, 160(2), 229–232. https://doi.org/10.1111/j.1365-2133.2008.08958.
Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601
Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian journal of endocrinology and metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573
Kahn, Barbara B., and Jeffrey S. Flier. “Obesity and Insulin Resistance.” The Journal of Clinical Investigation, American Society for Clinical Investigation, 15 Aug. 2000, www.jci.org/articles/view/10842.
Hannibal, Kara E., and Mark D. Bishop. “Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation.” OUP Academic, Oxford University Press, 1 Dec. 2014, academic.oup.com/ptj/article/94/12/1816/2741907?login=false.
Common Hormone Balancing Mistakes | Hormone Imbalance | Hormone Balance Supplements
Hormone imbalance is when there is either too much or too little of any hormone. While addressing the effects of the hormone imbalances might help with your symptoms, as a holistic practitioner, my goal is to figure out why there is a hormone imbalance and help you address the hormone imbalance at the root cause.
The following are some common mistakes I see in individuals working to address hormone imbalance, specifically in relation to female sex hormones.
What is hormone imbalance?
Your body is run by hormones, which are chemical substances that are transported throughout the body and act as messengers to stimulate certain actions from cells or tissues.
Hormones regulate many body functions, including:
hunger
fullness
digestion and motility
glucose metabolism (blood sugar balance)
mood
period cycles, menstruation
muscle building
bone density
stress response
thirst
sleep-wake cycle
sexual function
You can see from that list just how important hormones are, and your body works hard to keep them in balance.
Hormone imbalance is when there is either too much or too little of any hormone. While addressing the effects of the hormone imbalances might help with your symptoms, as a holistic practitioner, my goal is to figure out why there is a hormone imbalance and help you address the hormone imbalance at the root cause.
The following are some common mistakes I see in individuals working to address hormone imbalance, specifically in relation to female sex hormones.
Whether you’re working to regulate your period cycle, get rid of PCOS belly, reduce PMS symptoms, dealing with PCOS symptoms (Polycystic Ovarian Syndrome), trying to get pregnant, or approaching menopause, it’s important to work from the ground up.
common mistakes with addressing hormone imbalance
7 of the most common mistakes I see people make when addressing hormone imbalance are:
Not addressing root cause - There are many ways to address hormone imbalance with hormone supplements, medications, or modalities to address symptoms of hormone imbalance like PCOS belly and irregular periods. And these all have their place in some cases, but the biggest mistake I see is not looking for and addressing the reason(s) why your hormones are imbalanced to begin with.
Not prioritizing rest and sleep - A busy lifestyle complete with a lack of boundaries and inability to say ‘no’ will keep your Sympathetic Nervous System activated (fight or flight). When this happens, your brain is actively working to prepare your body to flee a tiger, not regulate ovulation. Other examples of chronic stressors include:
chronic over-exercising
poor blood sugar regulation
people-pleasing behaviors
eating on-the-run
no downtime, or having to “earn” downtime
Ignoring the impact of dietary and environmental toxins - Your body is doing everything it can to deal with what is thrown at it. Many modern products that have been designed to offer us ease and convenience, are loaded with endocrine disrupters and substances that are considered toxic to your body and contribute heavily to hormone imbalance symptoms like PCOS belly, weight gain, and irregular periods. Skincare products, household cleaners, air fresheners, plastics in packaged food and cookware, even low-quality supplements.
Not addressing liver health, gut health, drainage, and bowel movements - Piggybacking on the last topic, your liver is responsible for preparing toxins for elimination from the body. Excess hormones are considered a toxin to the body, if not eliminated. If your liver is congested due to a diet rich in processed foods or is burdened by toxic overload, it will not be able to keep up, and those toxins will be reabsorbed into the body.
Not eating enough (and not addressing digestion) - Skipping meals is a stress to your body and nervous system. But also poor digestive health means you are not able to break down foods and utilize their nutrients, even if you are eating the most nutrient-dense diet.
Not addressing blood sugar - Blood sugar management is not just about how much sugar you consume. It involves eating satiating meals, eating a balance of quality-sourced animal proteins, green leafy vegetables, healthy fats, and whole grains, and minimizing processed foods.
Not getting enough whole-food fiber - I’m not talking about foods engineered to have more fiber content on the nutrition label. I’m talking about fibrous vegetables, fruits, and grains in their whole, unprocessed forms. Fiber binds to bile (from the liver) and toxins and escorts them out of the body (elimination). Fiber is an important part of the detoxification process and is essential to addressing hormone imbalance.
what’s your story?
What’s your experience with PCOS belly, hormone balance, and anything that goes with it? Did you learn anything new from this post or have any questions?
Share your thoughts in the comments below!
And if you want some help figuring out the best course of treatment for your hormone imbalance symptoms and PCOS belly, I can help you figure it out.
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Conditions Associated with Candida Growth | Candida Symptoms | Yeast Infection Symptoms | Nail Fungus Treatment
Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans, but when it becomes out of balance with other microbiota in the gut, that’s when the trouble begins.
Candida albicans implants itself with a root-like structure into cells and tissues, including your digestive tract. They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.
This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques.
It is also the reason candida will not go away with a simple diet change. Specific and meticulous strategies under the care of a qualified practitioner are essential to totally eradicating candida symptoms, and rebuilding the microbiota.
What is candida?
Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans, but when it becomes out of balance with other microbiota in the gut, that’s when the trouble begins.
Candida albicans implants itself with a root-like structure into cells and tissues, including your digestive tract. They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you feeling more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.
This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques. It also causes damage to the tissue itself, causing inflammation and conditions like leaky gut syndrome.
It is also the reason candida will not go away with a simple diet change. Specific and meticulous strategies under the care of a qualified practitioner are essential to totally eradicating candida symptoms, and rebuilding the microbiota.
candida symptoms
Candida overgrowth and other pathogenic infections, such as parasites and bacteria, are commonly overlooked when patients complain to their doctors about symptoms like:
brain fog
bloating
constipation
frequent hunger
sugar or carb cravings
poor stress management
eczema
acne
depression or anxiety symptoms
blood sugar management issues (irritability, headache, or shaky when hungry)
chronic nail fungus on fingernails or toenails
chronic vaginal yeast infection symptoms
chronic thrush, or yeast infection symptoms in the mouth
difficulty losing weight
weight gain around the belly and hips
signs of insulin resistance
Many of these candida symptoms are often treated topically if a skin condition or are told to cut out gluten or eat fewer sugars or carbs. Doing these things might be helpful, but…
Imagine the relief you would get if your doctor tested for the root cause!
I’ve seen many of my own clients clear their acne, resolve chronic fungal infections, improve their mood, lose weight, and reduce blood sugar symptoms and food cravings, all by testing for and addressing candida overgrowth.
cell danger response
A moderate overgrowth of candida will commonly result in many of the candida symptoms mentioned above. And if it’s caught early enough, candida symptoms can improve within just a few months.
But as with any pathogen that infiltrates your body and the threat goes unaddressed, your cells respond to this threat through what’s known as the Cell Danger Response (2).
HERE’S WHAT HAPPENS DURING CELL DANGER RESPONSE (CDR):
Mitochondria (the powerhouse of cells) begin by producing more fuel and releasing metabolic intermediates, like oxygen and reactive oxygen species.
When this does not resolve the threat, energy production begins to shut down in order to preserve energy. Digestion is also disturbed as it is non-essential to dealing with the pathogen, and your fatigue increases.
Cell membranes (also known as cell walls) stiffen, preventing nutrients from transferring in and out of cells for energy production.
Mitochondria release antiviral and antimicrobial chemicals into the fluid surrounding the cells.
Sends chemical signals to warn neighboring cells, and signal for help from immune cells such as eicosanoids and cytokines.
The Sympathetic Nervous System (“fight or flight” response) is kicked on until the threat is resolved. If candida goes unnoticed or undiagnosed, your “fight or flight” response will be in ON-mode indefinitely.
When the Cell Danger Response is ongoing, the chronic inflammation that results leads to more serious chronic illnesses.
conditions associated with candida overgrowth
When candida gets overlooked, and therefore becomes a chronic threat to the body, the Cell Danger Response kicks in. When that happens, and the threat still is not resolved, this leads to chronic inflammation.
This chronic inflammation and heightened fight or flight response can lead to more serious chronic diseases and disorders. On the same token, unaddressed pathogenic infections like candida, can inhibit the success of treatments for such diseases and disorders.
Here are some conditions in which candida may be a factor:
schizophrenia
Alzheimer’s
fibromyalgia
Chronic Fatigue Syndrome
HIV infection
colitis
depression
PMS
vaginal yeast infection
Multiple Sclerosis
Interstitial Cystitis
seizures
Irritable Bowel Syndrome
Cancer
treatment for candida overgrowth
As discussed earlier, treatment for candida overgrowth is not often as simple as special diets and probiotics.
Effective treatment for candida symptoms involves:
Functional Lab Testing - to determine how severe the infection is, whether it is localized to the gut or is systemic throughout the body, and whether other pathogens might be a priority. Click here to explore testing options.
Medications and/or High-Potency Anti-Fungal Nutrients to kill off the pathogens
Digestion Support and Monitoring - Chances are candida rooted itself because your digestive health is (or was) compromised. Addressing digestion is one of the first and most important steps to eradicating any pathogen.
Dietary Changes - A diet conducive to starving candida and other pathogens (not you!) is essential to preventing them from re-establishing as you work to kill them off. HERE’S A SAMPLE MENU FROM MY CANDIDA ELIMINATION PLAN
Biofilm Disrupters - Candida and other pathogens (including “good” bacteria") will create a sticky home for themselves to live, evade the immune system, and collect nutrients to live off of, called biofilm. Nutrients to destroy the biofilm is essential to ensuring no candida gets left behind.
Binders - When pathogens die, they leave behind debris, which need to be eliminated. Different types of binders are needed for different types of pathogens.
Liver Support - Pathogens produce a number of harmful and toxic metabolites. The liver plays a role in this by finding and preparing these toxins for elimination. Working with a practitioner to ensure your liver is functioning well is important to this process.
Gut Rebuilding Factors - Antifungals and antimicrobials will kill everything, even the good stuff. But we need a healthy balance of good bacteria as the first line of defense for pathogens like candida, so rebuilding the microbiome is arguably the most important part of this process. A personalized concoction of high-potency probiotics, prebiotics, as well as nutrients to re-establish gut lining, should be used.
think you might have candida?
This 5-minute questionnaire will help you figure out whether candida might be the cause of your symptoms.
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ADDITIONAL RESOURCES
BLOG REFERENCES
professional, C. C. medical. (n.d.). Candida albicans: Infections, symptoms & treatments. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22961-candida-albicans
Naviaux, R. K. (2013, August 24). Metabolic features of the Cell Danger Response. Mitochondrion. https://www.sciencedirect.com/science/article/pii/S1567724913002390
My Controversial Thoughts on Popular Health Trends - Vegan Foods, Gluten-Free, and Intermittent Fasting Times
As a holistic practitioner, one of my main goals is to help people make better health decisions by providing education and insight that you might not hear in mainstream media.
When choosing to buy into any new health routine, be it trendy or not, it’s important to consider these things:
Not all health trends are healthy
As a holistic practitioner, one of my main goals is to help people make better health decisions by providing education and insight that you might not hear in mainstream media.
When choosing to buy into any new health routine, be it trendy or not, it’s important to consider these things:
BIOINDIVIDUALITY - Your body has different needs than your neighbor’s, your best friend, or your siblings. Your body metabolizes sugar differently, has different energy needs, has had different food and immune experiences, and carries trauma differently than any other human. This is why it’s inaccurate and downright dangerous to say that any one modality is right for everyone.
MENTAL HEALTH - How will it impact your stress levels to take on a new health routine? Does getting to the gym 5 days a week mean avoiding thoughts or emotions? Does restricting calories risk damaging your relationship with food? Is taking a supplement tricking your mind into believing you’re getting better when the root cause is still at large?
WHAT’S THE RESEARCH? - Is the source making the claim, reputable? Where did they get their information from? When I recommend any technique, modality, or supplement to my clients, I do my due diligence to do my research and apply my own nutrition education. But is the source of [insert health claim] doing the same thing?
what this article will cover
I’m not here to tell you all the healthy things you are doing are wrong - you know your body better than anyone else.
But what I am going to do is shed some light on some very popular health trends that I commonly see people doing incorrectly, or without understanding the impact or purpose behind them.
I’m going to help you gain knowledge so you can make better health choices that suit your unique health needs.
I’ll be covering the following topics:
gluten-free diet
plant-based or vegan diets
protein powders + vegan protein powders
intermittent fasting
plant-based milks
and testing for thyroid symptoms
my controversial thoughts on 6 popular health trends
GLUTEN-FREE DIET
There is a lot of hype out there about how gluten is the source of all inflammation, and how eliminating gluten will improve your health and prevent chronic illness.
That may be true for some people, but it is not true across the board. Here are some things to consider when considering giving up gluten as a health move:
How does your body tolerate gluten? Some individuals are sensitive (or allergic) to wheat in general, and probably the grass family as a whole (wheat, grass, rice, oats, etc.). Have you been properly assessed for this?
Is there another source, or other factors causing inflammation, that could be causing a higher reaction to gluten or wheat? Underlying chronic stressors like gut pathogens, can make allergic and other inflammatory reactions more intense.
What is the source of gluten you’re most commonly eating? Are you eating many packaged foods that contain fillers and refined grains, as opposed to eating good quality whole grains and fermented grains that are easier to break down?
HERE’S WHERE IT CAN GO WRONG:
I commonly see people not considering their own bio-individual health needs as we discussed above. But equally important is that many foods labeled “gluten-free” contain a lot of other inflammatory fillers and starches that mess with your blood sugar levels.
Even if your body would benefit from a gluten-free diet, substituting with foods that cause similar health problems is not the answer.
IF YOU THINK GLUTEN-FREE IS THE RIGHT CHOICE FOR YOU:
Get assessed by a holistic or functional medicine practitioner to find out what factors are at play with your symptoms (I can help!)
Rather than looking for foods labeled “gluten-free”, learn to look at the ingredients list. Better yet, practice choosing more whole foods over packaged foods, and foods not in the grass family. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
PLANT-BASED OR VEGAN DIET
We’re getting it pounded into our souls that plant-based eating will save our health and save the planet.
And I would argue that it’s true that many Americans could stand to eat a lot more whole-food plants.
But switching to a vegan diet is not the answer to this problem. I would encourage you to spend some time doing some unbiased research on the matter (e.g. look at the scientific research cited in the documentaries or podcasts you’re watching to understand the context of these claims).
I am not here to tell you that plant-based diets are wrong, per se. People have many reasons for choosing a vegetarian or vegan diet, beyond their own health and the planet, such as:
budget - meat is more expensive than plant foods, especially when you are choosing quality animal products from conscious farmers
religious beliefs - some ideologies prohibit the consumption of meat or animal products
love for animals - some people find it difficult to reconcile with harming animals for our use
accessibility - those who live in areas with poor access to food other than what they grow themselves, or that is available at the 7/11, may not have access to much meat
What I am here to share is this:
When I encounter individuals who have chosen a plant-based diet, I commonly see them choosing poor-quality foods and ignoring their body’s bio-individual (there’s that word again) health needs.
I see them doing more harm than good.
What’s even more interesting is that many of my vegetarian friends have expressed something to the tone of, “yeah I can tell my body needs more protein, I felt better when I ate meat.”
So why are we ignoring that?
HERE’S WHY I DON’T RECOMMEND A VEGETARIAN DIET FOR MY 1:1 CLIENTS.
HERE’S WHERE IT CAN GO WRONG:
lack of complete protein in vegan foods - You’ve heard this argument before, but it carries a lot of weight, and I’m going to explain why:
Proteins break down into amino acids and peptides, which are needed to produce neurotransmitters (mood/sleep/digestion), build muscle tissue, and transfer nutrients throughout the body and into/out of cells.
Nine of the amino acids needed for this are not produced by the human body, and therefore must be consumed in the diet. When these nine essential amino acids exist together in a food, they are considered a “complete” protein. Optimal function requires the consumption of a variety of proteins and in adequate amounts.
Plants have many benefits, but they do not offer protein in high concentrations, and what they do offer commonly coexists with plentiful starches and carbohydrates. In and of themselves, starches and carbs are not bad, but in order to get enough protein for optimal function (88 grams per day for a 150lb adult (1)) on a plant-based diet, you would have to consume a LOT of starches, and you probably still would not be getting a complete profile of amino acids.
imbalance of macronutrients - similar to the inadequate protein discussion above, many plant-based, or vegan foods, are much higher in carbohydrates (present in most plants). This is not a problem in and of itself, but when care is not taken to ensure you also consume quality fats and proteins with your carbs, you are headed toward insulin resistance, metabolic syndrome, and are more susceptible to gut pathogens.
poor-quality meat and dairy substitutes - processed food is processed food. Despite current popular belief, many plant foods (especially those subsidized by government entities) are also heavily contributing to climate change*, and are impacting your health, as well. Those plant foods are commonly found in plant-based meat and dairy substitutes, and, again, cause a poor macronutrient balance (fat, protein, carbs), in addition to being heavily refined and altered.
IF YOU THINK PLANT-BASED/VEGAN IS THE RIGHT CHOICE FOR YOU:
Opt for whole-food plant-based, and pay attention to your macronutrients.
Rather than looking for foods labeled “vegan” or “plant-based”, learn to look at the ingredients list. An even better option is choosing whole foods over packaged foods. THIS IS MY FAVORITE RESOURCE FOR LEARNING TO READ INGREDIENTS LABELS.
If your reasons for eating plant-based are primarily for physical health and environmental change - instead, consider seeking out farmers who are taking action to change the way we farm animals, and make a conscious effort to raise animals in a way that’s healthier for all of us (including the animals).
*My expertise is nutrition, not climate change. But I have done a fair bit of my own research, and encourage you to do the same. I believe we are missing a lot of important nutrition by cutting out animal products, and believe the the long-term solution is not to boycott them, but rather to advocate for change in how they are produced. It’s not the animals - it’s the process that is harming our health and the environment.
PROTEIN POWDERS
You might be noticing a pattern here - processed foods and poor macronutrient balance are one of the main reasons I don’t recommend protein powders or vegan protein powders, at least not on a daily basis (or even more than a couple times a week).
Protein powder manufacturers do a really good job of marketing them as being a “health food”, and it’s easy to be fooled by that when you don’t know what you’re looking at.
While some protein powders and vegan protein powders might contain some good-quality nutrients, such as high-antioxidant ingredients, or use organic, non-GMO ingredients, it doesn’t necessarily make them healthy.
It also doesn’t necessarily make them NOT healthy - the idea behind this post is to help provide a more thorough education behind these health claims so that you can make better-informed decisions. So, let’s take a closer look at the details.
HERE’S WHERE IT CAN GO WRONG:
Protein powders ARE processed foods - Eating processed foods sometimes will not kill you, and may not even harm you if your body’s health can support it. But how many people do you know who only consume protein powders only once in a while?
In order to be put into a powder form that is easily mixable into liquid, protein powder ingredients must be dehydrated and refined. This process might include simple mechanical grinding methods or might involve chemical processes like hydrolyzing.
Many protein powders (even the better quality ones) use inflammatory fillers, emulsifiers, and seed oils to make their product the right consistency, or to lengthen shelf-life.
Macronutrient imbalance - Coming back to this again. One of the most popular forms of protein right now, in powder form, is pea protein. Peas are high in protein, yes. They are also high in sugar and starch. Using peas as a major source of protein means you are also consuming a large amount of sugars and starches. AND they are refined, causing havoc on your blood sugar levels.
Food Sensitivities - Many people I know consume protein powders on a daily basis. And similar to smoothies, are often consumed on-the-go, which wreaks havoc on your digestive system. Eating the same foods daily without proper digestion is the perfect recipe for developing food sensitivities and contributing to chronic inflammation.
IF YOU THINK PROTEIN POWDERS ARE THE RIGHT CHOICE FOR YOU:
Consider how you consume your protein shake - Are you often multi-tasking, driving, or working out while drinking it? Try sitting down as if you were eating a meal at a table. Breathe, relax, and enjoy your shake, and do your part to ensure your body can actually use the nutrients it’s getting.
Consider limiting protein shakes to no more than 2-3 times per week.
Quality is everything - Stop focusing on the “pea protein” (this is a popular trend right now), and focus instead on the other ingredients. What ELSE is in the protein powder or vegan protein powder that could be harmful or inflammatory? Want help with that? HERE’S A RESOURCE THAT WILL HELP.
Here are some other ways to add low-starch, quality-protein options to your day:
nuts and seeds
nut and seed butters
high-quality collagen powders
grass-fed yogurt, or quality cheese
broccoli, asparagus, dark leafy greens (these are higher in protein than other green vegetables)
eggs, if well tolerated, are a complete protein in and of themselves
INTERMITTENT FASTING
This is one of my favorite subjects because I have seen both sides of this coin. I’ve done a lot of research on intermittent fasting, and teach clients how to do it properly and effectively.
I’ve seen the benefits of it in my own life. It’s eliminated my blood sugar issues, it’s helped me to lose weight, build muscle, and has helped support my adrenal glands to get my periods on track.
But I’ve also seen times when it was too much of a stressor for my body and recognized that intermittent fasting should be considered carefully for each individual.
But many people I encounter, get this technique totally WRONG. They use it as a way to justify eating anything they want. One of the biggest misnomers I hear people assume about fasting (any type) is that it reduces the amount of calories consumed. This is not the intention of fasting, at all. In fact, I often consume more calories on re-feeding day than I do on a typical day.
HERE’S WHERE IT CAN GO WRONG:
Lack of education/understanding of different types of fasting - Different types of fasting have different effects on the body. Understanding their effects is important to knowing how they will impact your own health, and how your body might tolerate it (abbreviations are my own).
Intermittent Fasting (IRF): To alternate days of fasting and eating normally. Studies show IF has little to no effect on long-term metabolism rates, fosters cellular repair effects, improves insulin sensitivity, improves metabolic flexibility (when your body can more easily switch to burning fat rather than sugar, if sugar is not available), and can help with clearing or preventing gut pathogens from infiltrating, to name a few.
Time-Restricted Feeding (TRF): Consuming all your day’s calories within a small window of time. TRF more closely mimics calorie restriction, which can slow your metabolism over time. TRF can help improve insulin sensitivity, but long-term fasting is needed for cellular apoptosis (dying of damaged cells and removal of debris).
Long-Term Fasting (LTF): Fasting for longer periods of time, 3 days or more. This is where major cellular healing can occur.
Not re-feeding properly - After fasting for a longer period of time, your cells are READY for nutrients to come in. They’ve been making do by getting nutrients by converting other molecules and structures in the body, but they are ready to take in dietary nutrients. Careful consideration of what you consume after fasting is important.
Fasting (IF or TRF) when the body is under stress - Fasting is a form of stress. It can be considered “good” stress, otherwise known as eustress, in the right circumstances. Just like your muscles and bones must be degraded in order to build up stronger, fasting can do the same for your cells. I would never recommend fasting to anyone who has gut pathogens, a nervous system injury, or another type of underlying chronic stressor. Doing so can cause the body more stress (and not in a helpful way).
IF YOU THINK INTERMITTENT FASTING IS THE RIGHT CHOICE FOR YOU:
Get assessed for underlying stressors - Many people turn to IF as a way to lose weight, but if you have unexplained weight gain, or have trouble losing weight, Intermittent Fasting can cause your body more stress. Work on the foundations with a qualified professional first (I CAN HELP!), and consider fasting techniques as additional support if needed.
Consider what benefits are you expecting - Your health goals will determine what type of fasting is best for you. Use the guide above to help you decide what method might work best to help you achieve your goals.
I DO NOT RECOMMEND INTERMITTENT FASTING OR LONG-TERM FASTING WITHOUT THE SUPERVISION OF A QUALIFIED HEALTHCARE PROFESSIONAL. PERIOD.
PLANT-BASED MILKS | NUT-MILKS
This one is pretty simple: Plant-based milks often contain inflammatory seed oils, fillers, emulsifiers, and sweeteners.
Similar to the topic of gluten-free diets, and protein powders, it’s important to consider what else is in your nut milk that is causing you more harm than good.
The good news is, nut-milks and plant-based milk options have come a long way. There are some good quality brands out there, but I’m also going to share my favorite SUPER EASY recipe for Cashew Milk.
HERE’S WHERE IT CAN GO WRONG:
Inflammatory seed oils and other additives - Similar to protein powders, nut-milks are processed foods. In order to make them shelf-stable (even the refrigerated brands), and palatable, manufacturers add oils, emulsifiers, thickeners, and flavorings to their plant-based milks.
Bio-individuality - Does your body actually need plant-based milk? A healthy digestive system can tolerate cow’s milk just fine. If you can tolerate cow’s milk well, it is a nutrient-dense food that provides a lot of good protein and fat, when sourced from a reputable grass-fed farmer. If your digestive system does not tolerate milk well, it’s worth considering why that might be.
It’s worth noting that many people who have a mild intolerance to dairy, may feel fine when consuming a good-quality grass-fed milk, as opposed to conventional.
Starches - Are you on the oat milk train? Oats are great… when they are in their whole form. They are a nutritious grain that tastes sweet and nutty. But as processed as they are in oat milk, you might as well be drinking soda. Additionally, as we discussed in the gluten-free section, oats are in the grass family. If you are sensitive or allergic to wheat or gluten, it’s possible the grass family could all be included in that.
IF YOU THINK PLANT-BASED MILKS ARE THE RIGHT CHOICE FOR YOU:
Get assessed - If you don’t tolerate dairy well, it’s worth digging into the why behind it. It’s true that some humans lose the ability to produce lactase (the enzyme needed to break down dairy), but in many cases it may be a simple digestive issue that can be supported with foundational care.
Quality is important - There are good quality plant-based milks out there. Although I have no affiliation with these brands, MALK and Elmhurst are two of the cleaner brands I have seen, and they taste great!
THYROID TESTING
It’s weird to say that thyroid testing is “trendy”. But I have noticed it’s much more common for me to hear people outside of the nutrition or health world say, “I think I need to get my thyroid tested”.
Immediately red flags go up in my brain!
Here’s what I commonly see happen with my clients who receive standard thyroid testing:
Doc tests for TSH (Thyroid Stimulating hormone) and T4 (inactive form of thyroid hormone before it gets converted into its active form, T3). Sometimes they will also test T3.
Doc says “everything looks fine!”
Know why? Because TSH and T4 are the only two factors needed to diagnose hypothyroidism.
What’s wrong with that? Your thyroid will not show out-of-range lab results until your thyroid is already 90% damaged.
THIS IS WHERE OUR HEALTHCARE SYSTEM IS FAILING YOU.
And it PISSES ME OFF.
Let’s talk about what effective thyroid testing really looks like. If you want to dig into it deeper, I devoted an entire article just to the thyroid.
HERE’S WHERE IT CAN GO WRONG:
Thyroid hormone issues are not isolated to the thyroid gland - Briefly put, the thyroid produces hormones needed to make energy. When energy is needed, TSH is released by the pituitary gland, which tells a healthy thyroid gland to produce thyroxine (T4). T4 then gets converted into triiodothyronine (T3) within the thyroid gland, to be dispersed into different tissues as it’s needed. T4 can also be dispersed throughout the body tissues, and can convert to T3 by the cell itself (not in the thyroid gland).
Thyroid Hormone levels tested in the blood can include gland and cellular levels of thyroid hormones. If Thyroid Hormone levels are out-of-range, the doc’s first action is typically to put you on thyroid medication. BUT IT MAY NOT BE THE THYROID CAUSING THE PROBLEM.
Cellular stress - In the case of unaddressed underlying stressors, such as pathogenic infections (parasites, overgrown bacteria, candida), or unaddressed emotional trauma, your cells will activate what’s called a Cell Danger Response.
In Cell Danger Response, your immune system is summoned, but also your cells will stiffen their cell walls, making it harder for nutrients to get in and out of. Additionally, an enzyme called Deiodinase 3 is activated, which DE-ACTIVATES thyroid hormone at the cellular level. In some cases, turning it into Reverse T3 (rT3). This is an effort to preserve energy for the stressor being fought by the immune system.
IF YOU THINK THYROID TESTING IS THE RIGHT CHOICE FOR YOU:
Find a functional medicine or holistic practitioner (I CAN HELP!) to give you a proper evaluation. Many traditional GPs will only run the standard tests, which don’t provide enough information.
Advocate for your health - Ask for what you need. Full testing for thyroid is very complex, but you can start by asking for these tests with your thyroid testing:
TSH
free T4
free T3
rT3
ATPO
Vitamin D levels (1,25 OH)
C-Reactive Protein (will give a good indication if inflammation is a factor)
SEPARATE TEST: Cortisol diurnal (saliva) test
SHARE YOUR THOUGHTS
Did you find this post helpful? What’s your experience with these health trends?
Share your thoughts in the comments below!
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BLOG REFERENCES
Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h