Intermittent Fasting for IBS Symptoms and Gut Health
With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.
But there is another physiological benefit of fasting that often gets overlooked - intermittent fasting improves gut health and IBS symptoms.
Fasting to improve gut health
Intermittent fasting benefits are becoming widely known in the weight loss world. But did you know that fasting also has a physiological impact on gut health, and can reduce inflammation and improve microbiome?
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.
In this article, you’ll learn:
different types of fasting
physiological effects of fasting
why I recommend fasting for clients with PCOS and IBS symptoms
fasting is not a calorie-counting technique
A common misconception among influencers is that fasting is a great way to get your bod into a calorie deficit. But restricting calories is far from the intention (or physiological impact) of fasting and intermittent fasting.
In fact, calorie restriction has been shown to slow metabolism over time, increase hunger hormones, and decrease satiety hormones [1,2].
Whereas water-fasting and intermittent fasting have been shown to increase growth hormone, improve insulin sensitivity, improve metabolic rate, decrease hunger hormones, and improve your body’s ability to burn fat [3,4,5].
To get a bigger picture of how metabolism works, read this article.
types of fasting
As we’ve discussed, fasting is not merely calorie restriction. What you eat before and after fasting, and the timing and quality of your daily meals, are also important factors when it comes to fasting to improve gut health and insulin resistance.
But let’s talk about different fasting terms first, so you can be on the same page as your health practitioners.
INTERMITTENT FASTING: Also known as Alternate-Day Fasting, refers to a water-only fast for 24-72 hours, with careful attention to refeeding after each fast.
TIME-RESTRICTED FEEDING: Often mistaken for Intermittent Fasting, but the two terms are very different. With Time-Restricted Feeding, one would eat daily, consuming all calories within a set window of time. For example, consuming your calories within an 8-hour period, while fasting the for 16 hours, is commonly known as a “16/8” fast.
EXTENDED FASTING: Water-only fasting that lasts longer than 72 hours.
how fasting works
In a nutshell, when fasting is done well, the intention of fasting is to reduce the amount of insulin being released into your bloodstream by eliminating food intake for a period of time.
With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.
But there is another physiological benefit of fasting that often gets overlooked - intermittent fasting improves gut health and IBS symptoms.
migrating motor complex
The Migrating Motor Complex (MMC) is the key to repairing IBS symptoms and gut issues associated with PCOS. And it is only active in a fasted state.
That does not mean it cannot occur unless you are doing a 24-hour fast, but it does mean that if you are someone who grazes and snacks throughout the day, your MMC may not be activating much at all.
Here’s why that matters.
The MMC is the body’s mechanism for sweeping out unwanted waste and pathogens from the small intestine. It is a cascade of events that increases motility and digestive enzymes during times of fasting, killing unwanted pathogens and moving them through your digestive tract to the point of elimination.
Something to remember is that digestive function, such as the MMC, cannot occur when you are in fight or flight (sympathetic nervous response). Click here to learn more about how digestion works.
The other side of that coin:
Pathogens like bacteria in the small intestine (SIBO) or candida overgrowth LOVE carbohydrates, and they can cause you to crave these foods, or get excessivley hungry more frequently, so they themselves can get their “food” (carbs).
If the MMC helps to sweep out unwanted pathogens, and certain types of pathogens thrive on the nutrients we eat, it makes sense that fasting improves gut health by essentially starving the gut pathogens (depriving them of nutrients), and increasing activity of the Migrating Motor Complex.
why I recommend intermittent fasting for clients with IBS symptoms and PCOS
In conjunction with addressing digestion and adrenal health, eliminating gut pathogens like candida overgrowth, bacterial overgrowth, and parasites reduces systemic inflammation and can make your IBS symptoms disappear altogether, improve pain levels, and reduce PCOS symptoms.
So cool!
It’s important to remember that eradicating gut pathogens requires a more complex strategy than just implementing intermittent fasting into your routine. But it certainly helps (if your body tolerates it well).
If you want to explore fasting for gut health and IBS symptoms, click here to book a free consultation so we can talk about it.
was this helpful?
Has fasting improved your digestive symptoms and gut health?
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BLOG REFERENCES
Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American journal of clinical nutrition, 71(6), 1511–1515. https://doi.org/10.1093/ajcn/71.6.1511
Most, J., & Redman, L. M. (2020). Impact of calorie restriction on energy metabolism in humans. Experimental gerontology, 133, 110875. https://doi.org/10.1016/j.exger.2020.110875
Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.
Kahn, B. B., & Flier, J. S. (2000). Obesity and insulin resistance. The Journal of clinical investigation, 106(4), 473–481. https://doi.org/10.1172/JCI10842
Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Greystone Books.
Bowen, Richard. “The Migrating Motor Complex.” Vivo Pathophysiology, Colorado State University, vivo.colostate.edu/hbooks/pathphys/digestion/stomach/mmcomplex.html. Accessed 30 May 2025.
Intermittent Fasting for Metabolic Rate and Weight Loss
If you get the majority of your health information from fitness and wellness influencers on Instagram or TikTok, you might be getting misinformation about intermittent fasting benefits.
When done properly, fasting and intermittent fasting will improve insulin resistance, metabolic rate, and metabolic flexibility, regardless of the number of calories consumed before and after fasting. If you think of fasting as an easy way to achieve a calorie deficit, think again.
Fasting benefits for insulin resistance and metabolic rate - not calorie restriction
If you get the majority of your health information from fitness and wellness influencers on Instagram or TikTok, you might be getting misinformation about intermittent fasting benefits.
When done properly, fasting and intermittent fasting will improve insulin resistance, metabolic rate, and metabolic flexibility, regardless of the number of calories consumed before and after fasting. If you think of fasting as an easy way to achieve a calorie deficit, think again.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.
In this article, you’ll learn:
the difference between calorie deficit and intermittent fasting
physiological effects of fasting
different types of fasting
what should you eat to break your fast?
who should not practice fasting?
isn’t fasting just another way to restrict calories?
Yes and no.
The research behind fasting and metabolic rate tells us two main key points:
chronic calorie restriction (dieting) slows metabolism over time [1,2], and
the chronic presence of insulin slows metabolism, causes weight gain, and increases insulin resistance [3,4]
And since insulin is released in times of feeding, especially carbohydrates (fibers, starches, and sugars), it can be said that calorie restriction is a part of the world of fasting benefits - but not for the sake of achieving a calorie deficit.
EXAMPLES OF CALORIE RESTRICTION V. FASTING FOR INSULIN RESISTANCE
SCENARIO #1: Using the Calorie Restriction (Dieting) Method for Weight Loss
You decide to use the calorie deficit method for weight loss, meaning, the calories you burn must be more than the calories you consume. This requires avid tracking on your part, a constant attention to calorie count and scale numbers, and even then you are missing important data - your total energy expenditure, which varies widely from person to person, and requires a very specialized type of testing.
You increase calorie burn at the gym, and decrease calorie consumption. You track it meticulously using calorie deficit calculators and apps, and find you lose weight for the first 3-4 weeks of doing it. Then you plateau - even when in a calorie deficit, you find the weight is not shedding as easily as it once was. You become discouraged and irritable, and decide to “give in” when things aren’t working any longer.
SCENARIO #2: Intermittent Fasting for Metabolic Rate and Insulin Resistance
You decide to use intermittent fasting (we’ll talk about terminology and semantics later in the post) as a weight loss tool, applying a method commonly known as “16/8”, wherein you consume all your calories within an 8-hour window of time, with nothing but water for the remaining 16 hours of a 24-hour day. You don’t necessarily consume fewer calories, but find that your weight sheds at a slower, more consistent rate, and doesn’t plateau like it does with calorie restriction. You enjoy foods more because you’re eating the calories your body needs, and not restricting food types. You’re not tracking calories, not obsessively looking at numbers on an app or nutrition label. This feels sustainable.
The two main talking points we’ll return to throughout this article are:
the quality of the calorie matters
the timing of calorie consumption matters
your body’s long-term metabolic response to fasting requires time and consistency - one day of fasting is not enough to magically boost your body’s metabolic rate, even if you begin to see weight loss results
how fasting works
In a nutshell, when fasting is done well, the intention of fasting is to reduce the amount of insulin being released into your bloodstream by eliminating food intake for a period of time.
With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.
To understand how this works, we need to look at how metabolism works. Take a look at the diagram below.
Here are a few key points to understand before we move on to different types of fasting:
WHAT IS METABOLISM?: Metabolism, specifically glucose metabolism, is a cascade of events that converts glucose into energy (ATP or Adenosine TriPhosphate). The process occurs inside of cells, and heavily involves the mitochondria, known as the “powerhouse of the cell” for this very reason - it very literally supplies the power that your cells and body need to function. Your body prioritizes carbohydrates for metabolism, but can also use proteins or fats when resources are present. Because converting fats and protein into ATP requires more energy, the body prioritizes carbohydrate sources of glucose.
WHAT IS GLUCOSE?: Glucose is the molecular form of sugar. Put differently, glucose is sugar in its most broken-down form. Glucose comes primarily from carbohydrates, including starches, sugars, and fiber.
WHAT IS INSULIN?: Insulin is a hormone produced by the pancreas when glucose is present. Insulin acts as a keyholder to cells - when glucose is present, insulin binds to the glucose molecule, shuttles it to the cell, and unlocks the proverbial door, allowing the glucose to enter and be converted to ATP by the mitochondria.
WHAT IS INSULIN RESISTANCE?: When your cells are consistently exposed to more glucose than they can handle, they begin deactivating insulin receptors - if insulin is a key holder, and insulin receptors are the doors to the cell, picture the insulin receptors being boarded up with signs that say “KEEP OUT!”.
Insulin resistance is typically the long-term result of diets low in whole food fiber, high in refined carbohydrates, and snacking or grazing often.
Insulin resistance is common in women with PCOS, hence the belly weight, sugar cravings, and “hangry” symptoms.
In the case of insulin resistance, glucose cannot enter cells to create fuel. The body produces even more insulin in an effort to get the glucose into cells (which does not work).
With or without insulin resistance, any remaining glucose after cells have had their fill gets converted into glycogen (liver storage of glucose) and triglycerides, which get stored as fat tissue.
Improving insulin sensitivity helps your body metabolize glucose more effectively and improves your ability to use fat as a secondary fuel source when glucose is not present. Proper fasting helps improve insulin sensitivity.
types of fasting
As we’ve discussed, fasting is not merely calorie restriction. What you eat before and after fasting, and the timing and quality of your daily meals, are also important factors when it comes to fasting for insulin resistance.
But let’s talk about different fasting terms first, so you can be on the same page as your health practitioners. You can see my earlier writings on fasting benefits here.
INTERMITTENT FASTING: This term is commonly used incorrectly to refer to Time-Restricted Feeding. Here is the correct use of this term: Intermittent Fasting, also known as Alternate-Day Fasting, refers to a water-only fast for 24-72 hours, with careful attention to refeeding after each fast.
TIME-RESTRICTED FEEDING: Again, often mistaken for Intermittent Fasting, but they are two different fasting methods. Time-Restricted Feeding allows you to eat daily, consuming all your calories within a set window of time. Sometimes referred to using the number of hours chosen to consume calories, such as “16/8”, meaning you’d consume all your calories within an 8-hour window, while taking in nothing but water for 16 hours.
EXTENDED FASTING: Water-only fasting that lasts longer than 72 hours.
what should you eat after fasting?
There’s an abundance of poorly researched papers written regarding the long-term effects of fasting. But there’s some really great ones, too, and from credible sources. Many of these studies are discussed in Jason Fung’s The Obesity Code [5].
Some practitioners and influencers across the internet are touting that fasting benefits don’t last once you stop. Here’s why they have it wrong:
Studies that suggest this conclusion also do not disclose the eating and activity habits of the subjects. A study that observes this outcome, but does not provide clear data on all related factors (I would argue that what and when the subject eats is an important determining factor), is not a credible resource.
That said, a regular diet of starches, sugars, and processed foods is bound to undo any work you do with fasting, but the research on fasting benefits is clear:
Water fasting improves insulin sensitivity, increases growth hormone (which also protects from protein degradation), and increases metabolism. You can’t expect to stay healthy on a diet of processed foods, no matter how frequently you fast.
Below are my generally recommended food guidelines for post-fasting, but it’s important to remember that every individual has unique food and macronutrient needs, based on their biochemical composition and unique health goals.
WHAT TO EAT AFTER FASTING:
choose whole foods
prioritize fat, protein, and fiber
avoid highly marketed “health food” labels, like “gluten-free”, “plant-based”, or “[number] essential vitamins” - these are not health foods, and are often highly processed (click here to learn how to spot health scams and confidently read food labels)
don’t be afraid to consume more calories in your fast-break meal than you would typically, but use these techniques to help you avoid overeating:
eat while seated
take a few long, deep breaths through your nose before taking your first bite
take small bites and chew thoroughly (read why this matters)
mindfully eating improves digestion and helps you to listen to when your body is satisfied
MEAL IDEAS FOR POST-FASTING:
Mediterranean Scramble - 3 scrambled eggs, 4-5 olives, 3 ounces plain whole-milk yogurt, and crumbled feta over a handful of chopped, sauteed greens (dandelion, chard, kale, broccolini, beet greens).
Broiled Salmon and Green Vegetable - 5-ounce salmon filet cooked and seasoned to your liking, paired with roasted broccoli, stir-fried asparagus, or sautéed greens. Top with sauerkraut, yogurt, or avocado.
Avocado “Toast” with Poached Eggs and Shredded Beef - Two thin slices of sweet potato baked until tender. Top with mashed avocado, sprouts, 2 poached eggs, and a generous scoop of leftover shredded beef.
While the health benefits of fasting are meaningful, fasting should not be practiced by everyone, and should always be practiced under the supervision of a qualified healthcare practitioner.
If you want to explore fasting for weight loss or metabolic health, click here to book a free consultation so we can talk about it.
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!
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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.
Treating PCOS with Nutrition: Why Addressing Gut Health is Key
I was once diagnosed with PCOS, and so whenever I am studying it, or hear that someone I know is dealing with it, I light up! It's such an interesting topic to me, and has impacted my life on a deeply emotional level. It’s important to me that you know that I GET IT. More deeply than most, I am right there with you.
For those unfamiliar with the term, PCOS stands for Poly Cystic Ovary Syndrome. It occurs when our body, for whatever reason (more on that later), cannot fully ovulate, meaning, the egg cannot fully break through the follicle wall and ovary wall into the fallopian tube. Instead, the egg remains in the ovary wall and creates a cyst. When this happens repeatedly, the ovary becomes covered in cysts.
PCOS Symptoms
This is an exciting topic for me. (Nerd alert!)
But for real - I was once diagnosed with PCOS, and so whenever I am studying it, or hear that someone I know is dealing with it, I light up! It's such an interesting topic to me, and has impacted my life on a deeply emotional level.
It’s important to me that you know that I GET IT. More deeply than most, I am right there with you.
For those unfamiliar with the term, PCOS stands for PolyCystic Ovary Syndrome. It occurs when our body, for whatever reason (more on that later), cannot fully ovulate, meaning the egg cannot fully break through the follicle wall and ovary wall into the fallopian tube. Instead, the egg remains in the ovary wall and creates a cyst. When this happens repeatedly, the ovary becomes covered in cysts.
The really heartbreaking part is that female-bodied individuals who've been diagnosed with PCOS are often diagnosed while in the process of trying to get pregnant.
But why aren't our health care professionals looking into this when we come to them earlier on, with PCOS symptoms of irregular periods, cystic acne, blood sugar issues, weight gain or PCOS belly, and even chronic pain...
Why do they just throw 'the pill' at us instead of investigating the root cause?
Why do we have to wait until the moment we are in a super vulnerable stage (anyone who's ridden the roller coaster of trying to conceive...), when we could have addressed it sooner?!
This, to me, is truly maddening.
The most important takeaway from this post: PCOS is not an ovarian issue - it is a GUT issue. Addressing gut health will go a long way to improving PCOS symptoms.
what are PCOS symptoms?
If you have been given a PCOS diagnosis and have been advised to seek infertility treatments, know that you have other options. PCOS treatment does not involve petri dishes, hormone shots, egg extraction, etc..
If PCOS is the causal factor in your infertility, it can be addressed dietarily, without the use of expensive infertility treatments.
PCOS IS NOT AN OVARIAN CONDITION - IT IS A GUT ISSUE.
Whether or not you are trying to get pregnant, are done having kids, or don't want kids - if you are a female-bodied person, then you, or someone you know, will probably encounter PCOS symptoms at some point.
Before we really dig in, I want to briefly share my story as it relates to PCOS.
my PCOS story
I was a "late bloomer" (first red flag), did not get my first period until I was 16 or 17. They were irregular from the start and for decades after.
Add to that, I was pretty ignorant of how my body was supposed to function, due to my parents' religious beliefs and consequently a severe disconnection from my body’s needs.
(Um, side note: Can we PLEASE normalize talking to kids about their bodies?!)
Cystic acne from my teen years and many years into adulthood, I have always had excess belly and hip fat (commonly known as PCOS belly), difficulty losing weight, symptoms of low blood sugar, the works.
When I was 18 (ca. 2000) and my periods had still not regulated, I got my first gynecological exam. I was given a prescription for 'the pill' and was told that it would regulate my cycle (and it did).
I didn’t know what I didn’t know. I trusted that my doctor knew what was best. I didn’t understand until later that if that doctor had taken the time to help me find the root causes of my PCOS symptoms, I would have been spared decades of heartache and confusion.
Fast forward to 2009, my partner and I decided we wanted children, so I stopped the pill, and we began trying to conceive. It was a few months without a period that we started to get concerned.
My GYN ordered an ultrasound, and I was diagnosed with PCOS.
The GYN prescribed Clomid (my apologies to anyone who had to encounter me during this time). Clomid is a medication that stimulates an increase in hormones involved in ovulation.
When two rounds of Clomid were unsuccessful, we were left with the decision to come up with the money to pursue infertility treatment or to just keep our fingers crossed.
We left that appointment with broken hearts, as that kind of money was truly foreign to us at the time.
The short story is, we never did have children (and are now very happy with our lifestyle without children). We tried for many years before finally making a very intentional decision to NOT have children.
Being a holistic healthcare provider now has taught me a lot about my PCOS diagnosis and how to address them. And although I no longer want children of my own, I no longer have signs of PCOS symptoms!
PCOS treatment
PCOS occurs when there is an imbalance of hormones. Period.
This imbalance can be caused by a number of things: Pituitary dysfunction, adrenal dysfunction, toxic overload, liver dysfunction...
It often (not always) has very little to do with the ovaries themselves.
PCOS is the end result of other dysfunctions in the body, and symptoms of PCOS can, and often do, make it difficult for a female to get pregnant.
Here’s a brief breakdown of the female reproductive system as it relates to PCOS symptom. For those who want a more thorough explanation, read this article.
Remember that this system requires our brain (hypothalamus) to communicate with the pituitary gland, which releases hormones to stimulate egg growth, which increases estrogen production, and once the egg matures and breaks through the ovary wall, then progesterone is produced. From there, we need our liver to detoxify the excess hormones that are now circulating throughout our body (yes, these hormones need a way out!).
Because other systems in our body use similar pathways, it is easy to create bottlenecks of dysfunction.
The most obvious example as it relates to PCOS symptoms, is blood sugar regulation. You might remember from an article I wrote recently in regards to blood sugar balance, that it is not just about what you eat. It, too, requires your hypothalamus to communicate with your pituitary gland, telling it to produce hormones, that travel to your adrenal glands, telling them to produce other hormones (epinephrine and cortisol), that stimulate the pancreas to release OTHER hormones.... (you get the idea).
When we are chronically stressed (meaning, our body produces cortisol more frequently than it needs to), or we overly consume sugar, processed foods, or medications, we create dysfunction in other systems of our body.
THE GOOD NEWS IS…
Unless your body has an underlying dysfunction within your individual chemical makeup, all of these things can be addressed using dietary and lifestyle changes.
And for those of you who have been told PCOS is the cause of your infertility, knowing this is life-changing.
Effective treatment of PCOS symptoms starts by looking at the root cause. Here’s what individualized PCOS treatment means for you:
reduce PCOS belly, or weight loss in the belly/hips
regulate menstrual cycles
improve ovulation cycle
improve insulin sensitivity
prevent Type II Diabetes
improve skin clarity
Individualized assessments and a customized care plan based on your body’s unique health needs are essential to getting relief from your PCOS symptoms. Anything else is just throwing spaghetti at the wall, and aren’t you tired of doing this?
That being said, there are ways to effectively support common PCOS symptoms with more foundational recommendations.
how to get rid of PCOS
Eat whole foods. Ditch anything that strays from its whole form in any way, as much as possible. Processed foods, and especially refined carbohydrates, lead to inflammatory conditions such as leaky gut, in addition to promoting insulin resistance.
Stop counting calories. You are not doing your body any favors by restricting how many calories are consumed. This is a temptation for many female-bodied individuals, especially because excess weight is often harder to shed with PCOS. The quality of food you consume carries more value than the amount of calories, in regards to hormone balance.
Regulate your blood sugar (here is a great article on how to do that). For many, it involves eating more quality fats & proteins each meal, increasing (whole) fiber, and decreasing the amount of starchy foods, grains, and sugars/sweeteners (yes, even 'low calorie'). Not only will this help your PCOS symptoms, you'll also get less "hangry" symptoms (your friends & family will thank you!)
Stop snacking. Eating more quality fats/proteins and fiber each meal will likely help you feel more satiated (satisfied) and not want to snack anyways. However, a conscious effort to not snack will help improve insulin sensitivity, which will support your adrenal glands and liver function.
supplements to improve PCOS symptoms
**Always consult with a trusted health care practitioner before adding any supplements to your regimen. Additionally, taking supplements without addressing foundational factors (discussed above) is a waste of your money. Click here to read my full Medical Disclaimer.
Myo-Inositol Plus (Bioclinic Naturals)- improves insulin response, and can help lower excess estrogens & testosterone.
HPA Adapt (Integrative Therapeutics)- supports the cohesion of the Hypothalamus, Pituitary, & Adrenal (HPA) axis
Calcium D-Glucarate (Integrative Therapeutics)- Supports the specific detox pathway, called glucuronidation, in the liver needed to deactivate and remove excess hormones, like estrogen and testosterone.
BroccoProtect (Designs for Health)- supports Phase II detox pathways in the liver. Females with PCOS often have sluggish Phase II detox pathways, and BroccoProtect helps to support these pathways to ensure the deactivation and removal of excess hormones.
Megaspore Probiotics (Microbiome Labs)- Introducing a good quality probiotic to support the elimination of excess hormones after they've been neutralized by the liver, is essential to making sure they don't get reabsorbed into your body. Elimination is key!
was this helpful?
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Share your thoughts on PCOS in the comments below, and help another PCOS warrior feel less alone.
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Thyroid Symptoms Are Not Caused by Your Thyroid Gland
Why are your thyroid numbers off in the first place? Without understanding and addressing the root cause of your thyroid symptoms, you’re likely to stay on thyroid medication for years, even decades (I’ve seen it happen!).
Being prescribed a thyroid medication doesn’t have to be a life sentence. This article will help you avoid that scenario and know which questions to ask at your next check-up.
Thyroid symptoms are not caused by the thyroid gland
I see you, dear reader…
You got your annual bloodwork results back from your doc. They say you’ve got high TSH and low T3, and that you need to be put on thyroid medication to fix it.
No one asked about your stress levels. No one questioned your energy, sleep, or diet. No one asked about your digestive health or work life.
You take the medication as instructed for several months, and your thyroid levels improve, but you still feel like garbage.
But, why?
Why are your thyroid numbers off in the first place? Without understanding and addressing the root cause of your thyroid symptoms, you’re likely to stay on thyroid medication for years, even decades (I’ve seen it happen!).
Being prescribed a thyroid medication doesn’t have to be a life sentence. This article will help you avoid that scenario and know which questions to ask at your next check-up.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying and what their body is saying.
In this article, you’ll learn:
what thyroid symptoms can look like
how the thyroid gland works
what affects thyroid hormones throughout the body
what to ask for on your thyroid blood panels
thyroid symptoms
What do thyroid symptoms look like?
Throughout my life and career, I’ve learned something very important: Everything is a spectrum.
Thyroid symptoms don’t look the same for everyone, and this article should not be construed as a diagnosis or medical advice. If you think you have thyroid symptoms or other medical conditions, consult with a trusted physician or other qualified healthcare provider before making any changes. Read my medical disclaimer here.
**Much of the information in this article has been referenced from the Thyroid Debacle, although additional research has also been linked where applicable.**
HYPO-THYROID (slow or sluggish thyroid) SYMPTOMS CAN INCLUDE:
weight gain, difficulty losing weight
brain fog
poor circulation
constipation
depression
fatigue (frequently tired for no apparent reason)
dry skin
coarse hair
reduced libido (low sex drive)
HYPER-THYROID (overactive thyroid) SYMPTOMS CAN INCLUDE:
unexplained weight loss
irritability
anxiety
excess sweating or heat intolerance
nervousness
insomnia
increased appetite
increased heart rate
heart palpitations
tremors
fatigue
how the thyroid works
To understand the cause of your thyroid symptoms, we first need to understand what the thyroid is and does.
The thyroid gland is small and butterfly-shaped, and is located on the front (anterior) side of the neck. Its main function is to regulate cellular metabolism, which is the chemical processes cells undergo to create energy.
The thyroid gland acts in response to stimulation from the hypothalamus and pituitary gland, collectively known as the HPT axis.
Here’s a brief overview of how this works:
Hypothalamus (brain) senses the need for energy, releases TRH (Thyrotropin-Releasing Hormone)
TRH tells the Pituitary to release TSH (Thyroid Stimulating Hormone)
TSH stimulates the production of T4 (thyroxine, the inactive form of thyroid hormone) by the thyroid gland
Some T4 is converted to T3 (triiodothyronine, the active form of thyroid hormone) within the thyroid, but mostly this conversion happens within the tissues and cells where it is used
Most T3 and T4 are bound to a protein called thyroglobulin and circulate throughout the body until needed. Unbound, or free, T3 and T4 are able to bind to receptors and be used when needed.
T3 is required for many functions, but regarding your metabolism, it is required for the transport of glucose into a cell in order to make ATP (Adenosine TriPhosphate: the energy our cells use to function).
But it first has to be converted from T4, and avoid being converted to reverse T3 in cells (we’ll get to that).
3 things that affect thyroid hormones
#1 - high estrogen:
Tyrosine and iodine are two main components of thyroid hormones. Elevated estrogen stops iodine (iodide) from entering the thyroid gland.
Elevated estrogen increases circulating thyroxine-binding-globulin (TBG), decreasing the amount of FREE (usable) thyroid hormone in the body.
Elevated estrogen increases the activity of deiodinase 3, the enzyme responsible for deactivating thyroid hormone in cells in an effort to preserve energy. The hormone produced in this process is called reverse T3 (rT3).
#2 - high oxalates:
Oxalates, or oxalic acid, is found in many foods (including soy, leafy greens, rhubarb, parsley, and cassava), but is also produced by certain strains of fungus, including aspergillus, penicillium, and candida. Exposure to mold, mold toxicity, or candida overgrowth are common causes of high oxalates.
Oxalates have been found to cause tissue damage in the brain, nerves, kidneys, and thyroid gland, and elevations have been strongly correlated with autism cases.
When oxalates are elevated, they can bind to calcium to form oxalate crystals, which have a strong affinity for the kidneys and the thyroid gland. These crystals damage the gland tissues and interfere with their function. If you’ve ever had kidney stones, these are oxalic crystals.
#3 - prolonged chronic stress:
Any kind of stress activates your fight or flight system, which signals your adrenal glands to release cortisol in order to shift energy and blood flow to tissues and organs essential to fight or flight. Elevated cortisol levels signal the thyroid gland to produce more TSH (thyroid-stimulating hormone) and stop the conversion of T4 to T3.
This same stress response is modulated by the HPA axis (hypothalamus, pituitary, adrenal). Chronic stress means a chronic activation of the HPA axis, which interferes with the HPT[hyroid] axis we discussed earlier.
Unaddressed chronic stress causes cells to activate the Cell Danger Response (CDR) in order to preserve energy. CDR causes cells to stiffen cell walls to prevent nutrient transfer, release deiodinase 3 to deactivate thyroid hormone, and send out signaling hormones to summon immune cells to help. It’s your cells’ version of texting 9-1-1.
Examples of chronic stressors that often go unaddressed include:
what should be included in your thyroid labs?
When you have thyroid symptoms, testing for TSH and T4 are typically the only two things Western Medicine practitioners will test for. Occasionally, you might find a provider willing to also test for T3, free T4, and free T3.
Why so stingy with the testing? Because in the United States, most insurances require TSH to be elevated, and T4 to be low in order to diagnose hypothyroidism. Because these are the only two factors they require for diagnosis, insurance companies in the U.S. may not cover additional factors to be tested.
Being put on thyroid medication should not be a life sentence. Finding a practitioner who is willing to look for root causes of your thyroid symptoms is important. TSH and T4 are not enough to get a clear picture of the thyroid gland.
Here are some additional factors to request with your thyroid bloodwork:
TSH
T4, fT4
T3, fT3
rT3
thyroid antibodies
vitamin D (25OH and 1,25OH) - a high 125OH:25OH ratio suppresses thyroid antibody production. If this ratio is elevated, the thyroid antibody levels on your bloodwork may not be accurate.
estrogen (estradiol) - high estrogen affects thyroid function (as we discussed earlier). Estrogen levels are supposed to vary throughout your menstrual cycle. When testing for estrogen levels, it’s important to know which part of your cycle you’re in.
free iron (UIBC on labs) - elevated free iron levels may indicate increased cellular stress, and help you narrow the root causes of your thyroid symptoms.
CRP (C-Reactive Protein) - Elevated levels indicate increased inflammation, and may be indicative of cellular stress, pathogenic infection, or other internal stressors.
homocysteine - similar to CRP, elevated homocysteine may indicate increased inflammation due to tissue damage in the blood vessels. Elevated levels may also indicate a vitamin B12 and folate deficiency.
B12
folate
In addition to bloodwork, functional lab testing is essential to finding pathogenic infections that may be at the root of your thyroid symptoms.
I use functional lab testing to help my clients find parasites, overgrown bacteria, viruses, mold, and candida overgrowth. These are common pathogens that can contribute to cellular stress, inflammation, and thyroid symptoms.
Want to know more about how to support thyroid health? Read this article.
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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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Please share your thoughts and questions in the comments below!
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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