Why Weight Loss Medication Is NOT the Solution to Your Weight Loss Goals
One reason we gravitate toward fast weight loss methods, like weight loss medication, and even diet and exercise, is because we don’t understand what actually causes us to gain the weight in the first place.
I’m not suggesting you don’t ever choose healthy foods, or add regular movement into your routine.
But as a holistic nutritionist, I often find there are deep-rooted causes of weight gain that have nothing to do with calorie intake, and therefore cannot be solved with calorie tracking or appetite control.
Why weight loss medications aren’t working for you
The temptation for a quick solution to weight loss is REAL.
We all go through phases where we “fall off the wagon.”
Then out of nowhere, you’re blindsided with a photo of yourself, and you think, ‘Ugh! Is that what I look like?!’.
So you grab your phone and frantically search things like weight loss medications, weight loss app, calorie tracking app, and even weight loss gummies.
You want results FAST. You’re stressed, you’re worried about what other people see and think about you, you feel undesirable, or even unhealthy.
But, my friend, you have been here before.
You have tried the diets, the pills, the calorie trackers.
And yet, here you are again.
You need a different solution.
You need a solution that is longer lasting, that gets at the root of what’s causing weight gain for you in the first place. READ MORE ABOUT THE 4 REASONS YOU’VE STOPPED LOSING WEIGHT
“why am I gaining weight?”
One reason we gravitate toward fast weight loss methods, like weight loss medication, and even diet and exercise, is because we don’t understand what actually causes us to gain the weight in the first place.
I’m not suggesting you don’t ever choose healthy foods, or add regular movement into your routine.
But as a holistic nutritionist, I often find there are deep-rooted causes of weight gain that have nothing to do with calorie intake, and therefore cannot be solved with calorie tracking or appetite control.
Here are some common reasons for weight gain that you might not be aware of:
chronic stress - stress causes the release of cortisol and epinephrine, which cause glucose levels to rise in the blood. Increase in glucose triggers release of insulin, which leads to weight gain (and insulin resistance)(1,2). We tend to think of stress as being incoming events like relationship conflict, traffic, or work deadlines. But it’s important to remember your body also responds to internal factors as stress, such as elevated or low blood sugar levels, unaddressed pathogens (bacteria, yeast, parasites), and excess hormones.
liver congestion - fatty liver is a common result of a high carbohydrate diet, especially of refined carbohydrates (3). Interestingly, carbohydrates are lower in calories than protein or fat, and because of that, are prioritized in low-calorie foods.
gut pathogens - some pathogens are great at evading the immune system, and being seen on lab work. And since many pathogens thrive on the foods we eat, especially sugars, they can cause us to become more hungry than usual.
lack of sleep - sleep plays an important role in our liver health and immune function. Not prioritizing sleep can lead to increased chronic stressors.
food quality - marketing terms on food labels makes it difficult to know whether a food is actually healthy. Many packaged foods, even “health foods,” are heavily processed, causing a toxin overload. These toxins put stress on the liver, and are stored primarily in fat (called adipose tissue).
mineral imbalance - sometimes it can look or feel like we have excess weight, but it’s not always fat that causes that. Water retention occurs under chronic stress, and/or when minerals are out of balance. Minerals carry either a negative or positive charge - in order for fluid inside and outside of a cell to be balanced, we need to make sure we get a good balance of minerals in our diet.
nutritionist recommendations for effective weight loss
Before getting on the weight loss train, it’s worth questioning why you think you need to lose weight in the first place.
Our society is still filled with doctors misrepresenting weight as a measure of health, when it is simply not true.
BMI has long been outdated.
It’s all in the context, which looks different for each individual. Weight cannot, and must not, be a measure of health across the board.
To say that weight is a measure of health is irresponsible, and blatantly ignores the biochemical makeup of each individual.
Health can only be determined by an individualized assessment by a qualified practitioner. And when it comes to weight loss, it’s especially important to assess the whole body.
If it’s been determined that you do need to lose weight, here is what a nutritionist recommends for weight loss, before reaching for weight loss medication or calorie tracking apps:
weight loss tips from a holistic nutritionist
Address food quality and macronutrient balance - Many people in the US do not get enough quality plants or protein in their diet. Our climb-the-ladder lifestyle leaves us reaching for pre-packaged foods that are heavily processed or use low-quality ingredients, even if they are marketed as “heart healthy,” “low-fat,” “vegan,” etc.. Addressing the quality of foods you consume is the first thing I do when working with clients 1:1. That is why I developed a heavily researched online course to help with this.
Eliminate gut pathogens - Unaddressed gut pathogens cause a multiplicity of health problems, from disrupting neurotransmitter production, to adrenal overload, to blood sugar handling issues. What this looks like for you, is depression, anxiety, issues with sleep, not handling stress well, constantly hungry, getting “hangry” when a meal is delayed, and unexplained fatigue during the day. When a stressor goes unaddressed, it becomes chronic - this is when your body switches to danger mode - holding on to weight, shutting down cells, tissues, and organs that are non-essential to dealing with stress. Your body is doing what it’s supposed to do, but you are left with the consequences of weight gain, fatigue, and mood disorders. If you are looking for effective weight loss methods, get your gut checked.
Support detox organs - Toxins have an affinity for fat. If your body is full of toxins that it cannot get rid of, it will compensate by holding on to fat stores. Thus, supporting your detox organs, in addition to reducing your intake of toxins, is an important piece of long-term weight loss. Detox organs include:
liver: eating a diet rich in whole, unprocessed foods, especially leafy vegetables, drinking plenty of water, and eating good quality fats, will go a long way in supporting your liver.
lymph: lymph is a fluid that runs through a system similar to your veins and arteries. It is responsible for carrying away debris from damaged cells or killed-off pathogens, and carrying immune cells to places where they’re needed. Incorporating at least 15 minutes of intentional movement per day, and drinking plenty of water will help keep lymph flowing well.
sweat: your skin is a major detox organ. Finding ways to sweat every day is important to helping your body get rid of toxins. Infrared or dry sauna, cardio movement, and warm epsom salt baths are all great ways of inducing sweat. The key here, is showering right after you sweat, so that you don’t re-absorb the toxins your body is eager to remove. And (you might be noticing a pattern here), drinking plenty of water throughout the day is important to making sure you have SOMETHING to sweat out.
kidneys/urine: similar to sweat, your body excretes many types of toxins out through the urine. Know what I’m about to say? Drink plenty of water to support kidney health!
feces: Your digestive health is a big factor in ensuring you have at the very least, one good bowel movement per day. Feces are, yet, another major exit strategy for toxins. Digestive health is too complex and individualized to tell you here exactly what you need to do to optimize it, but this guide will help you determine for yourself what can be done to help you poo better.
Prioritize sleep - Not only is troubled sleeping typically a sign that adrenals are overloaded (and thus chronic stress exists), but sleep is when important healing happens in the body. It’s when tissues get to work repairing, the liver does its biggest work while we sleep, and the brain (4) flushes out toxins and waste that built up during the day (similar to lymph). Most adults need a minimum of 7 hours of quality sleep each night. Some ways to improve sleep:
get sunlight first thing in the morning
allow your eyes to see the sunset
prioritize your intense workouts before lunch, saving more calming movement for evenings
turn off all screens 2 hours prior to bedtime
put your phone to bed, away from your own bed
work to balance your blood sugar more effectively
takeaways
Before you turn to weight loss medication or calorie tracking apps, take a moment to listen to what your body is already telling you it needs.
Your body already has the answers. Restriction from food is the opposite of healthy.
You can lose weight effectively, and still enjoy the foods you love, without the guilt or shame.
If you need help learning to listen to and to trust, what your body has to say, I can help.
Tap that blue button below to view your options.
what’s your story?
What is your experience with weight loss medications and calorie trackers?
Have you ever considered a more holistic approach? How did that go for you?
Drop your thoughts in the comments below.👇
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BLOG REFERENCES
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, and J S Flier. “Obesity and Insulin Resistance.” The Journal of Clinical Investigation, U.S. National Library of Medicine, Aug. 2000, www.ncbi.nlm.nih.gov/pmc/articles/PMC380258/.
Ludwig, David S, and Cara B Ebbeling. “The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories in, Calories Out.’” JAMA Internal Medicine, U.S. National Library of Medicine, 1 Aug. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/.
Eugene, A. R., & Masiak, J. (2015, March). The neuroprotective aspects of sleep. MEDtube science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
What’s Missing from Your Detox Liver Cleanse
As a holistic practitioner, I do not recommend doing a liver detox or liver cleanse without supervision of a qualified professional. In fact, I do not recommend them commonly at all.
A liver detox can have its place, and can be beneficial sometimes. But without being individually assessed by a holistic practitioner, unsupervised liver cleanses and liver detoxes can be more harmful to your health, than good.
Especially when they are missing these components…
Never do a liver detox without these 3 things
Who wouldn’t want a clean slate now and then?
I commonly hear this from clients who’ve been struggling to lose weight, or just feel like they’ve been off their game for a while, and want a fresh start.
A liver detox, or liver cleanse can sometimes help you feel better, and might even help you lose weight.
I WANT TO BE CLEAR HERE…
As a holistic practitioner, I do not recommend doing a liver detox or liver cleanse without supervision of a qualified professional. In fact, I do not recommend them commonly at all.
A liver detox can have its place, and can be beneficial sometimes. But without being individually assessed by a holistic practitioner, unsupervised liver cleanses and liver detoxes can be more harmful to your health, than good.
Especially when they are missing these components…
possible reasons for doing a liver detox
You might ask your holistic healthcare provider about doing a liver detox for the following symptoms or conditions:
blood sugar handling issues, hypoglycemia, signs of insulin resistance
history of alcohol or drug use
lab results confirming toxicity, including heavy metals, bacterial overgrowth, mold, or parasites
Although sometimes an intensive liver cleanse may help with these symptoms, more commonly I find that a simpler approach will relieve symptoms.
reasons to NOT do a liver detox
The following are symptoms that may be helped by assessing liver health, but are not cause for a liver detox, in and of themselves. Other factors may need to be considered.
weight loss, or struggle to lose weight
acne, eczema, skin issues
seasonal allergy symptoms
digestive symptoms: IBS symptoms, diarrhea, constipation, bloat, heartburn, or stomach pain
irregular periods, PMS, or period symptoms
I would never do a liver detox without these 3 things
BINDERS
A liver detox or liver cleanse, is typically designed to help clear out your liver of built-up toxins and improve detox pathways.
When these built-up toxins die off, they need to be eliminated from the body. Toxins, be it excess hormones, medications, alcohol, excess cholesterol, or excess sugars, must be removed from the body, or they simply get re-activated and re-absorbed.
All your hard work, wasted.
Think of it this way:
The liver acts as a filter. Everything in the blood has to be processed through the liver, so that it can find toxins, and convert them into structures that can be removed from the body by other mechanisms.
These converted structures must be escorted out of the body. They need to be bound to something that will carry it through the proper exit points.
There are many different types of binders, each having an affinity for certain toxins. The type of binders used, depends on the type of toxins being removed.
For instance, if detoxing from heavy metals, chlorella or citrus pectin would be most effective at binding to the metals, and escorting them out. Whereas if you are detoxing from mold, clays would be a more effective binder.
Your healthcare practitioner will be able to direct you as to which binders you need to use.
ELIMINATION PATHWAY SUPPORT
Above, we discussed how the liver is responsible for filtering toxins, but the toxins must be removed through other mechanisms.
These mechanisms are known as elimination pathways.
Most liver cleanses and liver detox instructions will tell you which nutrients are needed to help support the liver, and filter toxins more intensively. But what they do not commonly tell you is how to support elimination pathways (or that it’s incredibly important to make sure these pathways are open PRIOR to starting a liver detox).
ELIMINATION PATHWAYS INCLUDE:
skin (sweat) - If you find you do not sweat easily, or do not include ways of producing sweat in your daily routine, this elimination pathway is not open, and could lead to resorption of toxins.
colon (feces) - If you are commonly constipated (one bowel movement or less per day), this elimination pathway is not clear, and needs to be addressed prior to doing a liver detox.
kidneys (urine) - If you are not drinking enough water, or have poor mineral balance (swollen ankles, water retention, do not urinate often, urinate slowly), your kidneys may not be an effective elimination pathway.
lymph (an essential component of the immune system) - Lymph is a fluid that runs through channels and vessels similar to veins and arteries. It is responsible for moving nutrients, waste products, and white blood cells (immune cells) to and from body tissues.
lungs - Commonly struggling to “catch” your breath, feeling winded, feeling “air hungry”, or having a diagnosis of COPD (or similar), may be reason to better support this elimination pathway.
I do not recommend a liver detox if any of these pathways are not working well, first.
ADDITIONAL ELIMINATION PATHWAY SUPPORT
When actively detoxing, or actively killing off any toxin or pathogen such as doing a liver detox or liver cleanse, I recommend giving your elimination pathways an extra boost, in addition to simply ensuring they are routinely working well.
While it’s especially important to ensure your elimination pathways are working well PRIOR to doing a liver detox, additional measures can be taken to enhance the elimination of these toxins and pathogens.
Here are some ways you can additionally support your elimination pathways during a detox:
skin (sweat):
DRY SAUNA, OR INFRARED SAUNA - adding a daily sauna routine will optimize this pathway during a detox. Remember, just as toxins can exit through the skin, they can also be absorbed through the skin. Make sure to shower immediately after a sauna practice.
MOVE! - If intentional movement is not something you do daily, add this to your routine. It can be as simple as taking a 15-minute walk, but remember: the point is to break a sweat for at least 5-10 minutes. Walking the dog won’t cut it unless your walk is intentionally paced to help you sweat.
colon (feces):
FIBER - it’s no secret that adding plentiful, good quality fiber to your diet will help you poop. ADD: Lots of green, leafy veggies, more fibrous fruits like pears, apples, or avocados, and whole grains like wild rice, are a great way to get fiber into your diet. In more extreme circumstances, your holistic practitioner might recommend a high-quality fiber supplement like this one. AVOID: It’s best to avoid fiber-focused packaged foods (brands like Fiber-One), as they tend to be poor quality and add to your health problems. Dried fruit tends to be higher in fiber, but also MUCH higher in sugar, so I recommend avoiding these items.
HYDRATION - drinking enough water will help you poo better. For most humans not dealing with kidney issues, drinking ONE FLUID OUNCE PER TWO POUNDS OF BODY WEIGHT, daily, is considered adequate. Think of it as taking half your body weight, and drinking that many ounces of water. Avoid/minimize dehydrating factors, like high sodium foods, alcohol, or caffeine.
GET A COLONIC - these are not for everyone and should be done minimally, and under supervision of a holistic care provider. Colonics are an intensive, quick method, of removing everything from the colon. I mean, EVERYTHING (including all your good gut bacteria). Doing a colonic without properly addressing the health of your microbiome is a recipe for further health issues, like IBS. A good practitioner will help you re-establish your gut bacteria, and improve colon health going forward.
ABDOMINAL MASSAGE - Something I commonly find in my clients with constipation, is that regardless of how much fiber and water they take in, poops are still difficult. This can be due to lesions that form in the intestines over time. Breaking up these lesions is simple, but requires time and consistency (although you will likely see results shortly after starting this technique - keep going!).
This technique is known as Peristaltic Manipulation. In a gentle massage motion, similar to a ”tickle”, begin massaging your belly, just above your right hip. Work your way upward toward your ribs, stopping just below your rib cage. Massage your way horizontally across your belly, then downward when you reach your left rib cage. Continue massaging down until just above your left hip, then return to starting point. Do this entire cycle 3-4 times, 1-2 times per day. (I love hearing people’s success stories with this technique. Tell me in the comments how it works for you!)
kidneys (urine) - Hydration is the main key for supporting urine flow. Refer to the colon (feces) section for hydration instructions. Another key component to optimize hydration, and the mechanisms involved in kidney function, is mineral balance.
MINERAL BALANCE - minerals, specifically electrolyte minerals, create electric charges that impact the transfer of nutrients (including water) across cell walls. Eating plenty of whole foods, and avoiding packaged foods, is a great way to make sure you are getting good minerals. For someone who needs supplemental support, here are some product I like:
BioMins, by Thorne: I like this product because it has the best balance of minerals, ensuring they do not “compete” for one another, creating imbalance.
LMNT: I was skeptical of this product at first. It seemed too good to be true. But the more I researched it, the more I like it. I would not recommend it for anyone who consumes a high amount of packaged foods or fast foods. Use this link to get a free gift with your first order.
lymph (an essential component of the immune system) - There are three ways to support better lymph flow:
hydration (see a pattern here?)
massage
movement
lungs -
MILD CARDIO: If your lungs are not struggling due to a pulmonary condition, the easiest way to improve lung health is by exercising. Keep it simple - 20-30 minutes of brisk walking every day should help. Improve your respiratory health by practicing cardio with your mouth closed, breathing only through your nose.
BREATHWORK: intentional breathing techniques, such as Box Breathing, or yogic breathing, are fantastic for improving lung health.
NAC: NAC, or N-acetylcysteine, is a precursor to glutathione (essential for cellular health and liver detoxification), and is known to support the health of mucosal lining of tissues (lungs, sinuses, intestines). For someone needing a little extra support, I often recommend this supplement.
so, what?
Next time you think to yourself, “I need a reset,” consider the idea that maybe a liver detox or liver cleanse is not the way to go.
The answer to feeling like yourself again, is not going to be found in an intensive protocol like a cleanse.
The answer to feeling like yourself again is going to be found in your own body - your bio-individuality.
What is your body telling you it needs?
Finding a holistic practitioner who is qualified to assess this for you is the first step to getting that clean slate.
Not sure where to begin?
was this helpful?
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How have they worked for you?
Please share your thoughts in the comments below.
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Why I Don’t Recommend Vegetarian Diet for my Clients | Vegan Protein Powder | Plant-Based Diet
As a holistic nutrition expert, I get asked about vegetarian eating often, and whether or not I recommend it.
So I’m here to offer my opinions based on the knowledge I have of the human body.
Why I Don’t Recommend a Vegetarian Diet
Hold on a second…
If you’ve already made a decision about what this article is going to say about vegetarian eating and vegan diets, I invite you to take a step back and check your assumptions at the door.
I’m going to turn some heads with this article, I am certain of that.
But first and foremost I ask you to please keep in mind that this is a complex subject with many strong points on either side.
I’m not here to argue which is ‘right’ or ‘wrong’.
Nor am I going to stick rigidly to this recommendation if a client’s body is clearly calling out for a vegetarian food diet.
As a holistic nutrition expert, I get asked about vegetarian eating often, and whether or not I recommend it.
So I’m here to offer my opinions based on the knowledge I have of the human body.
what’s really important?
Whether you’re new here, or have followed my work for some time, please know that I believe the following statement is more foundational to health than anything I else I will cover in this article:
A person’s bio-individuality is the most important consideration when addressing health in a sustainable way.
One’s food experiences, genetic factors, digestive health, toxic load, and immune health, all come together to inform how each body handles what is put in front of it.
For this reason, I do not advocate for any one diet over another, 100% of the time.
follow your gut
Let’s first acknowledge that there are many reasons for eating vegetarian food or a vegan diet, that have nothing to do with your health or bio-individual needs.
You get to consider those factors and decide for yourself what’s right for you and your family. I’m not here to argue against that.
I’m going to share what I know to be true from a nutritional standpoint.
What I hope you’ll take from this article is that it’s important to make an informed decision.
Before you opt into a health claim, do your research, and equally important, listen to your body.
3 reasons I do not recommend a vegetarian diet for my clients
GUT HEALTH
The production of stomach acid, the mucosal lining of the intestines, and a process known as the Migrating Motor Complex are all important factors in fighting off gut pathogens like bacterial overgrowth (SIBO), candida (a type of yeast) overgrowth, mold, and parasites.
Macronutrient Imbalance
Macronutrients include carbohydrates (starches, sugars, fiber), fats, and proteins.
Vegetarian food is commonly higher in carbohydrates, relative to fats and proteins. This is especially true in vegan protein powders and vegan meat substitutes.
This imbalance creates a prime feeding ground for these pathogens.
Think of how yeast feeds off sugar in order to ferment and make wine or bread. Similarly, when these pathogens make their way into our gut (as they commonly do), they will feed off of carbohydrates, create stronger structures to hide in (called biofilm), and outnumber the “good” bugs in our gut.
When these pathogens become out of control, this leads to chronic adrenal stress (fatigue, poor stress handling), increased inflammation, skin conditions like acne and eczema, autoimmune disease, and disruption to neurotransmitters like serotonin and dopamine.
Migrating Motor Complex
The Migrating Motor Complex (MMC) is a mechanism our intestines use to help “sweep” out unwanted pathogens.
In a fasted state, when the small intestine is nearly empty of food, a hormone called motilin is released, triggering smooth muscle contractions of the intestines to begin moving any contents of the intestines, out. During this process, digestive enzymes are also released to help break down anything larger.
The MMC cannot be triggered when we are constantly “grazing” or snacking.
Here’s Where the Roads Cross
Proteins and fats are known to help us feel more full for longer periods of time. They are more calorie-dense, meaning we don’t need to eat as much to feel satiated, allowing mechanisms like the MMC to go to work, while simultaneously choosing foods that do not feed unwanted pathogens in the gut.
The Takeway
To support optimal gut health, it is important to eat a diet well balanced with quality proteins, fats, and carbohydrates. It can be very difficult to find this balance in a strictly vegetarian or vegan diet.
Since gut health is often compromised in the clients I work with, a vegetarian diet is not conducive to their healing.
BLOOD SUGAR LEVELS
For the same foundational reasons vegetarian food is not conducive to gut health, it can also be harmful to blood sugar levels.
What is Blood Sugar?
The term “blood sugar” refers to the amount of glucose (the smallest form of sugar, used in the production of energy called Adenosine TriPhosphate, or ATP) floating freely in the blood.
All carbohydrates are broken down into glucose, not just sweets. Even protein and fats can be converted into glucose when the body has good metabolic flexibility.
Here’s the short version of how blood sugar works (read a more in-depth explanation here):
When we eat, carbohydrates are broken down into glucose and enter the blood (“blood sugar”)
A hormone called insulin is released from the pancreas, which acts as sort of a key to unlock the door into cells, shuttling the glucose into cells, where it will be used to make ATP.
Once the cells have had their fill of glucose, what’s left in the blood gets converted by the liver into glycogen (storage form of glucose in the liver).
When the liver’s stores are full, what’s remaining gets converted into triglycerides and stored as fat (no limit of storage in fat tissue). This is why triglycerides are often monitored in those with diabetes.
After some time of fasting, the brain recognizes there is no more glucose to create energy, and goes into stress response. The adrenal glands release cortisol and norepinephrine, which stimulate the breakdown of stored glucose to be put into the blood, and hormones are released to stimulate hunger.
In someone with poor blood sugar handling (poor insulin sensitivity, adrenal dysfunction, or a diet higher in carbohydrates), this commonly occurs every 1-3 hours, and manifests as “hangry” - shaky, fatigue, irritability, ravenous.
In someone with optimal sugar handling ability, this likely happens closer to 4-5 hours, with no “hangry” symptoms.
Refined carbohydrates (anything broken down from its whole form - flours, white rice, fruit syrups, flavored syrups, sugars, starches, etc.) break down into glucose much more rapidly than whole food carbohydrates, causing a more sudden “spike” in blood sugar, and thus, a more drastic “fall”.
Proteins and fats (and fiber associated with whole foods) help slow the breakdown of carbohydrates into glucose, stabilizing blood sugar levels throughout the day.
Eating a diet higher in carbohydrates, over time, will cause symptoms like:
insulin resistance (if insulin is a key that unlocks the cell door to allow glucose in, think of insulin resistance as though the cell changed the locks, and the key no longer works. This stresses the pancreas to produce more insulin, the adrenals because cells are not getting the glucose they need, and the liver, because it has more glucose to convert into stored forms)
diabetes
adrenal dysfunction
poor energy
reliance on caffeine and sugar for energy
poor sleep
weight gain
The Takeaway
If vegetarian food is generally higher in carbohydrates as compared to proteins and fats, this puts a person at risk for long term health concerns. Unless one is very intentional about choosing whole foods and prioritizing fats and proteins, a vegetarian diet is not conducive to supporting blood sugar levels.
HORMONE HEALTH
Here’s where the rubber meets the road.
Hormones are chemical messengers produced by various glands in the body, to be released in response to a stimulant. It’s part of a much larger and more complex communication system, and is regulated by feedback systems collectively called homeostasis.
Hormones are used in a wide variety of systems - reproductive health, stress handling, bone health, skin health, and energy production, to name just a few.
Hormones come and go in the body, and are either converted to other chemicals, or prepared for elimination from the body by way of the liver, kidneys, feces, urine, and sweat.
Too much of any hormone, in and of itself, is generally considered a toxin and causes imbalance in other hormones as the body tries to deal with it.
To learn more about the long term effects of these types of stressors, read this article.
In relation to our topic here, when there is additional stress on the liver, the pancreas, and the adrenal glands as we’ve discussed earlier in the post, hormones will also become a toxic burden, adding to the stress on these organs, and will contribute to a chronic stress response.
Reproductive health, digestive health, blood sugar handling, thyroid health - all of these systems will begin to suffer due to an imbalance of hormones. This could manifest in symptoms such as:
irregular periods
bleeding abnormalities
PMS (no, PMS is not normal)
hair loss / excess facial hair
poor energy/drastic energy fluctuation
poor sleep
infertility
“hangry” symptoms when meals delayed
poor stress response
autoimmune disease
IBS symptoms (constipation, diarrhea, heartburn, urgency)
unexplained weight gain
Another contributor to hormone imbalance in a vegetarian diet, is that the nutrients required to make many hormones are often lacking in vegan diets and vegetarian food.
Sex hormones and stress hormones are known as types of steroid hormones, which are made from cholesterol.
Proteins are essential to facilitating nutrient transport through cellular walls, and throughout the body.
The health of your skin, muscle tissue, and blood also rely on good quality fats and proteins to be consumed in the diet.
The Takeaway
Vegan diets and vegetarian food diets commonly cause overburdened adrenals, liver, and pancreas, leading to symptoms of hormone imbalance. Additionally, our cellular health as a whole will suffer if not taking in adequate (and quality) nutrients.
so, what?
Am I saying no one should eat a solely vegetarian diet?
That is not at all what I’m saying.
Plants are loaded with great nutrients that we cannot get in high quantities from animal products (and vice versa).
We would all benefit from eating far more plant foods, and especially in their whole forms.
Whole plant foods are loaded with antioxidants, polyphenols, fiber, minerals, and other vitamins. In a person with optimal digestion, a diet rich in these foods would provide great benefit!
But does it mean we should cut out animal foods altogether? I would argue not.
A few examples of the nutrients in question:
Fatty Omega 3, 6, and 9 acids are found in higher quantities in animal foods, and are essential to regulating inflammation.
Vitamin B12 is found abundantly in beef and lamb (and is virtually nonexistent in many plant foods). To absorb B12, we need something called Intrinsic Factor, which is produced by the cells in the stomach, and released when protein is present (yep!).
Cholesterol is needed for healthy cells and hormones, as we mentioned.
what’s more important?
If you are considering a vegetarian diet for the sake of health, please consider these things:
Optimize gut health and blood sugar handling first - work with a functional or holistic practitioner who can assess your body’s bio-individuality and address gut health and sugar handling first, will go a long way in helping you understand your body’s needs, and allow you to really get benefit from a vegetarian diet.
Balance your macronutrients - The guidelines will not be the same for every person. For someone with good digestive health, looking to support blood sugar and adrenal health, a good starting point is 90 grams of protein per day (unless you have compromised kidneys). You will find that if you are reaching that amount, the other macronutrients will easily fall into place.
Choose quality food sources - My online course, Cut the Crap, is a great resource for learning about food quality, sourcing, and to understand common food marketing terms to help you decide what products to use. Click here to learn more about Cut the Crap.
was this helpful?
What is your experience with eating a vegetarian food diet? Have you experienced signs of hormone imbalance, symptoms of poor gut health, or poor handling of blood sugar?
How have you been navigating that?
Please share your thoughts in the comments below ⤵️
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3 Health Habits of a Nutritionist That Will Change Your Life
I’m not here to tell you to start eating more salads, more protein shakes, to stop eating gluten, exercising more, or to take supplements. Those are not the things that define true health.
I get that it’s easy to get confused when we are bombarded by conflicting information from doctors and social media accounts.
3 Healthy Habits that Changed my Life
It’s no secret. Living a healthy lifestyle can feel like a pissing contest.
You feel like you’re doing pretty well for a hot minute, choosing “good” foods, following your diet and workout routine.
And then you come across that Instagram account that makes you feel like you’re not doing nearly enough to be healthy. Not even close.
Between their gluten-free vegan diet, their alternating weightlifting and Crossfit days 6 days a week, their twice-daily skincare routine with high-end products, and somehow they manage to raise 3 kids and support a happy partnership…
…you feel lucky to even get your teeth brushed some days.
And this thought takes you down a spiral of self-criticism, and pushes you to overwhelm when you think about all it takes to “be healthy.”
But I’ve got news for you…
That instagram account you follow that makes you feel like sh*t about yourself?
That person has a whole slew of health problems they aren’t sharing, both physical and emotional. Here’s some of what they’re dealing with:
adrenal glands that are suffering due to the stress from over-exercise, causing fatigue, poor sleep, hormone issues, and depression
nutrient deficiencies from the foods they restrict
high toxic burden from the heavily processed vegan foods and protein powders they consume
they are constantly hungry
they haven’t pooped in three days
they have moderate allergy symptoms nearly year round
feel pressure to keep going, no matter what
This is not healthy. And we need to ditch the pissing contest, and change the way we look at health.
I’m here to help you do that.
what health is not
When people learn I am a nutritionist, they often tell me all the ways they are living and eating healthy.
I don’t ask, they just spill it.
And I don’t stop them because, not only do I fully understand what it’s like to feel insecure and need to disclaimer my behavior, but it also gives me real feedback from real people.
Here are some of the areas I see people getting confused.
WHAT HEALTH IS NOT
weight or clothing size
counting calories
restricting foods or food groups with no regard to how your body tolerates them
rigid workout routines and schedules
pushing through even when your body is telling you to stop - often viewed as “discipline” or “dedication”
changing numbers on a lab test with no regard to contributing factors (example: cholesterol-lowering medications or supplements without considering what is causing your cholesterol levels to rise)
consuming products that make health claims without considering the root cause of your symptoms (example: “heart healthy,” “stops bloat,” “increases energy,” “burns fat,” etc.)
what health is
I’m not here to tell you to start eating more salads, more protein shakes, to stop eating gluten, exercising more, or to take supplements. Those are not the things that define true health.
I get that it’s easy to get confused when we are bombarded by conflicting information from doctors and social media accounts.
(not to mention the comparison factor…)
If you take away one thing from this article, take this:
Your body has its own story to tell, and that story looks different for everyone.
Your body has had its own food experiences, genetic factors, environmental factors, emotional factors, all of which inform what your body needs right now.
It’s for this reason that true health cannot be defined by standardized health claims.
We must start looking at health differently if we are to make effective changes that are also sustainable.
Let’s take the blindfold off and start making changes that really matter.
The 3 Healthy Habit changes I am about to recommend, are things I personally practice on a regular basis to maintain and improve my own health (after all, I have my own health story to tell).
3 healthy habits to make healthy easier
HEALTHY HABIT #1: Ditch the afternoon workout
The idea is not to stop working out. It’s to switch what time of day you exercise.
Here’s why.
Most of my clients present with moderate to severe adrenal dysfunction.
This type of dysfunction affects mood, blood sugar levels, sex hormones, stress handling, and energy.
Briefly put, the adrenal glands are a key factor in handling stress. They are responsible for producing and releasing cortisol, a hormone responsible for helping us to “fight” or “flee” when danger is present. Cortisol increases blood sugar levels, and increases blood flow to large muscle groups, the heart, and the lungs, in order to help us deal with the danger.
In a healthy body, cortisol spikes shortly before we wake up (called the Cortisol Awakening Response) then even more shortly after we wake in order to get us going on our day.
Cortisol then gradually declines throughout the day, getting to its lowest point at night when it’s time to sleep. Cortisol will also spike at various points throughout the day in response to stressors.
Exercise is one of those stressors, and thus, triggers the release of cortisol. This in itself, isn’t necessarily a bad thing. It’s what our body is supposed to do.
When you choose to do your workout after lunch, after work, or after the kiddos have been put to bed and you have some time to yourself - doing so increases cortisol at a time when it should be wayyyy down.
Ever notice how you tend to feel a “second wind” at night, or consider yourself to be a “night person”?
Switching your workouts to the morning will improve sleep, mood, blood sugar levels, and ability to handle stress throughout the day.
Save the more mellow movement for the evening - a light stroll, gentle yoga, or stretching.
HEALTHY HABIT #2: Chew your food.
You may have already read my article about Leaky Gut, and if so, this idea is not new to you.
But I will shout this from the mountaintops for as long as I live:
Chewing is a foundational part of your digestive health.
What is the point of eating a nutrient-dense diet if you cannot properly break down those nutrients?
Let’s chat it out.
Your mouth is not the first step in the digestive process, but it is close. Your brain is the first.
Once you begin to prepare your food, touching it, smelling it, tasting it, your brain recognizes that it is time to eat, and, in the right environment, begins to increase blood flow to the smooth muscles in your digestive tract, release digestive enzymes, bile, and stomach acid.
This is a response from the parasympathetic (“rest and digest”) nervous system. It requires us to be in an unstressed, safe space.
When you are multitasking, at your desk working, or driving while you eat, you are activating our sympathetic (“fight or flight”) nervous system, instead.
Next step in the digestive process happens in the mouth (enter CHEWING). Chewing your food properly releases salivary enzymes needed to break down fats (salivary lipase) and sugars (salivary amylase).
Additionally, as you chew, nerves in your mouth tell your brain what types of food you are eating, so that it can prepare the proper mechanisms to break it down.
How do you know if you’re chewing enough?
This is how I explain it to my clients: If you feel the need to “wash down” your food with a beverage, you are not chewing enough. There’s no magic number. It depends on the food you’re eating.
So, next time you sit down to a meal, think about how much you’re chewing each bite.
You will even notice it improves bloating, heartburn, poops, and your relationships with those you sit down to meals with.
HEALTHY HABIT #3: Practice noticing.
This practice is going to help you re-discover intuition to your own needs, and increase productivity all at the same time.
The science has been around for a while now, that taking more breaks from tasks throughout the day actually helps improve performance and mood.
But this Healthy Habit isn’t just about increasing productivity - consider that a bonus!
I have always worn a badge of honor that I had the ability to push through and endure. “Stick with it”-ness, if you will.
In fact, I stuck with it so intensely and for so long, that my body began reacting. My nervous system was on constant high alert, and causing me to experience severe vertigo, and at unpredictable times (like while driving…).
Sticking with it, not only caused my body to react, but disconnected me from my intuition - I did not know how to recognize what my body was communicating it needed.
This was the story of my entire life until 2021, when the sh*t hit the fan.
My body did not give me an option - it was full stop. That meant leaving a job I LOVED, and getting professional help to repair my nervous system through mental health counseling and physical therapy.
I am still continuing the work, but have come a long way in reconnecting with my body’s needs, and improving my symptoms.
So, how does one “practice noticing”?
I’ll share some techniques below. I invite you to play around with this and find what works for you.
NOTICING - Foundational Exercise
Do this simple exercise 1-3 times per day to help you reconnect with your intuition and practice noticing. You may increase the time as you see fit, or stay with the starting time of 2 minutes. There’s no “right” or “wrong” way.
Sit in a comfortable position in a quiet space. Close your eyes and begin taking slow, deep breaths in and out through your nose.
Continue doing this for 2 minutes. During this time, pay attention to your breath. Notice how it sounds, how it feels, how long each breath takes you, how it feels when your belly expands. Just notice.
Your mind will wander - that’s okay! In fact, it’s the whole point of this exercise. Getting to choose what you give attention to. When your mind wanders, notice it, then bring it back to your breath.
Once you feel like this comes more easily to you, take it to the next level with the Daily Practice below.
NOTICING - Daily Practice
Set a recurring alarm or timer for once per hour.
On that timer, STOP what you’re doing and SCAN. Close your eyes, and practice noticing. The idea is to practice noticing your body’s needs, both physical and mental. Here are some examples of things to observe:
How is your body feeling?
Is there any tension, tightness, pain?
Does it feel like your body wants to move?
Do you have to pee?
Do you need a hug? Some physical touch?
Are you hungry?
Do you need to journal/write down some thoughts?
Do you need some encouragement? Does that need to come from you, or someone else?
Are you sleepy?
What sort of mood are you in?
Address your needs. This will feel counterintuitive at first, but I invite you to lean into it. Give your body what it needs in that moment, whatever it is. No judgement.
This practice will help you reconnect with your intuition. Noticing what your needs are will begin to come more easily to you (without setting any timers), and you will even begin to feel more sense of fulfillment and well-being.
This has been one of the more drastic mindset practices I’ve implemented, and the most exciting for me to see play out, for myself and for my clients.
I invite you to share your thoughts in the comments below!
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Eating Healthy - 5 Myths About Nutrition that We’ve Been Fooled By
Many of us are in a perpetual state of trying to eat healthy on a daily basis.
We are constantly looking and listening for the next trend, the next healthy eating tip, and listening for the buzz words.
We are just trying to do what’s best for our bodies.
In our modern world of AI and abundant information sources at our fingertips through social media and advanced search tools, it is no wonder we are confused by conflicting health claims.
It’s difficult to know when the source of these health claims is credible (or even human!).
Healthy Eating Myths
Many of us are in a perpetual state of trying to eat healthy on a daily basis.
We are constantly looking and listening for the next trend, the next healthy eating tip, and listening for the buzz words.
We are just trying to do what’s best for our bodies.
In our modern world of AI and abundant information sources at our fingertips through social media and advanced search tools, it is no wonder we are confused by conflicting health claims.
It’s difficult to know when the source of these health claims is credible (or even human!).
So, what do we do?
We try ALL the things.
We buy the products that have the healthy eating buzz words.
We don’t question when our health care providers prescribe a diet, medication, or technique that will make us healthier.
We live by old rules of healthy eating, assuming the research has withstood time.
We don’t do the research ourselves, because who has the time?!
so, why listen to me?
I am a human, first of all, and an expert in holistic nutrition.
I am trained to find the root causes of symptoms by assessing the whole person, to educate my clients on what is happening in their bodies, and to support them as they work to repair it.
My clients seek me out because, like you, they’ve tried all the things and have had little to no results, and they’ve heard I can change that.
They come to me when they want answers, because nothing else is working.
This article focuses on common myths about nutrition that I’ve heard directly from clients.
Let’s clear the air about eating healthy, and take a step toward redefining health.
5 myths about nutrition
Here’s the thing: You already know your body needs carbohydrates for energy production. (and if you didn’t, now you do!)
And when carbohydrates are not available, our body has the ability to convert fats into carbohydrates to use for energy (if this system is working properly).
However, we commonly fall into the trap of health claims that promise weight loss goals and beach-ready bods if we cut them out completely.
THE UPSIDE OF CARBOHYDRATES
ENERGY: Carbohydrates are broken down more readily into glucose (1), the smallest form of sugar. In ideal health, glucose is shuttled into cells with the help of insulin, where is it used in the production of ATP (Adenosine Triphosphate), which can be thought of as fuel for our cells’ functioning (different cells have different functions - nerves, immune cells, blood cells, brain cells, tissue cells, etc.).
FIGHT AND PREVENT DISEASE: Whole food forms of carbohydrates also contain other important nutrients that help stabilize the breakdown of the carbohydrate into glucose(2). Nutrients like fiber, antioxidants, minerals, protein, and fats have multiple health benefits, such as lowering cholesterol, preventing chronic illness like diabetes, lowering inflammation, and supporting the immune system.
DELICIOUS!: They’re delicious and come from a wide variety of foods! Many hear the word “carbs” and think “sugar”, but good quality carbohydrates come from legumes, beans, whole grains, and colorful vegetables and fruits.
THE DOWNSIDE OF CARBOHYDRATES
MUCH OF WHAT WE CONSUME IS REFINED: Poor quality carbohydrates (and a lack of balance between other macronutrients) are everywhere, and are marketed as a way of making us think they are healthy foods. Look at the ingredients list of most foods labeled “gluten-free”, “low fat”, “lite”, “cauliflower crust”, or “100 calorie pack”, and I would bet good money that those products are loaded with heavily processed starches and sugars, which break down more rapidly into glucose, causing issues like insulin resistance, diabetes, and weight gain. READ MORE ABOUT THIS PROCESS HERE.
UNNECESSARY WEIGHT GAIN: When out of balance with protein and fats, carbs cause us to gain unwanted weight because they reduce the efficacy of insulin (remember the hormone that shuttles glucose into cells for energy production?).
FEED UNWANTED GUT PATHOGENS: Carbs (especially refined, or processed) make us more hungry, and cause us to want to eat more often. These carbohydrates not only feed unwanted gut pathogens that our body would normally be able to fight off, but snacking or grazing, disables an important mechanism called the Migrating Motor Complex, which is necessary to keep gut pathogens out. READ MORE ABOUT THE MIGRATING MOTOR COMPLEX HERE.
CHOOSE YOUR CARBOHYDRATES CAREFULLY
Pairing your carbs with quality fats, proteins, and fiber, will help slow the breakdown of carbs into glucose, and help you feel hungry less often. When you do choose carbohydrates, choose from this list:
beans/legumes (sprouted preferably)
dark, leafy greens
whole fruits (in small doses)
whole, sprouted grains - did you know that white rice has had its hull removed (where all the good fiber lives) in a process called “polishing”? Choosing wild rices and ancient grains that have not been processed is the best way to ensure you are getting the whole grain.
starchy vegetables (in small doses)
“I just want a clean slate,” is common for me to hear.
People come to me after hearing about some new liver cleanse, or juice cleanse, and want affirmation from me that it’s the right move.
The hard truth? I’m not a fan.
Intense, focused cleanses like this are necessary in specific circumstances, such as when the liver needs to be intensely supported in order to clear out gut pathogens.
USE CAUTION
🚩Practitioners that sell a detox or cleanse product to anyone without evaluating their health, is a red flag in my book.🚩
A detox or cleanse will not give you a clean slate, and will not resolve your symptoms unless you are also working systemically to repair the root cause(s).
These products are a band-aid fix that might help you feel better temporarily, but blatantly ignore the underlying causes of the issue at hand.
The better answer?
Find a practitioner who will assess your body’s unique health needs and find the root causes of your symptoms. (👋 I CAN HELP!)
If a detox or cleanse is necessary to resolve your symptoms at a foundational level, a good practitioner will guide you through it and adapt it to your body’s unique health needs.
You may have heard in the past few years, that the old “research” telling us that fats were bad, has long since been debunked (3).
We need fat for cellular health, to regulate inflammation, to transport nutrients throughout the body, to make reproductive and stress hormones, for brain function… the list goes on.
Eating healthy fats is the key here, while avoiding heavily processed fats and oils that are far more destructive to your health.
So, yes, if you are someone who consumes a diet rich in packaged foods (even if they are marketed as “healthy foods”), then the fats you are consuming probably are “bad”.
There is a lot to say about this subject, but I’m going to pull out the very foundational pieces for the sake of this article. FOR THOSE WHO WANT A MORE DETAILED LOOK, TAP HERE.
Here’s the dirty truth about fats.
INFLAMMATION: Oils and fats that are marketed to us as being healthy foods, are commonly made with heavily processed fats and chemicals to replace fats and add texture.
When a fat is heated, the electrical properties of the molecules change, and become unstable. These new unstable molecules are called “free radicals".
When free radicals are present, because they are unstable, they literally bounce around erratically, causing damage to the surrounding cells and molecules until they are removed, or re-stabilized.
The damage caused by free radicals not only causes a chronic inflammatory response, but also damages important cells, like nerve cells. If you know anyone with Type II Diabetes who suffers from Peripheral Neuropathy, this is exactly what is happening.
The most disturbing part of this is when a fat (or any food) is broken down like this, it is a form of decay. When a food starts to decay, rot, or spoil (say, in your refrigerator), what is the first thing we notice? The smell. Oil manufacturers add deodorizers to these heavily processed oils to cover up the smell that is made to deter us from eating something that is harmful to our health(4).
CELLULAR HEALTH: We know from looking at different types of fat molecules, known as fatty acids, that some fats are more flowing and pliable, and some fats (trans fats are the biggest culprit) are more rigid in structure.
Cell walls are made mostly of fats in the form of phospholipids. We need those cell walls to be pliable in order to be able to transfer nutrients into and out of the cell.
This transfer happens constantly and for many different reasons. But a good example we’ve already covered is the transferring of glucose into the cell for the production of ATP.
When we eat a diet higher in processed food and poor quality fats, the structure of our cells suffers. Rather than being soft and pliable, and welcoming to nutrients, the walls are rigid, stiff, and have sharp edges. This structure inhibits nutrients from being transferred across the cell wall effectively, effectively preventing from important metabolic processes to occur.
SO, WHAT CAN YOU DO ABOUT IT?
Simple. Choose better fats.
It’s not enough to choose packaged foods that are labeled “no trans fats”, or “heart healthy”, because those terms are not regulated.
Take steps toward replacing your current oils and fats with fats from this list:
cold-pressed, or virgin oils from naturally high-fat foods, such as olives, avocados, and coconut
avoid seed oils when ever possible
real butter from grass-fed cows
rendered animal fats, such as duck fat or beef tallow
ghee - this is a clarified butter that is shelf stable and is commonly better tolerated for those who have a hard time digesting dairy
If you have ever followed the show The Biggest Loser, and seen the lasting effects of the “calories in, calories out” approach to weight loss, it’s pretty easy to see that the results do not last.
For a short time, yes, consuming fewer calories than you burn will cause you to lose weight.
But your body is a fascinating thing. In order to keep you alive, it will adapt to circumstances like calorie restrictions. Your body views calorie restriction as though you are in famine, in which there is a threat of starvation.
This sudden loss of fat triggers a process called metabolic adaptation, in which the body’s resting metabolic rate slows in an effort to keep you alive (5)
What’s even more interesting, is that proper fasting and re-feeding techniques, wherein calorie restriction is not the goal, this metabolic slowing does not occur, but instead helps the body improve systems of metabolic switching (6). 👉READ MORE ABOUT INTERMITTENT FASTING BENEFITS HERE.
This is the number one reason I do the work that I do.
THE DIRTY TRUTH:
We are a society bombarded with constant, and often conflicting, health claims. None of which are able to consider your body’s individual health needs, experiences, and lifestyle.
My mission is to redefine how you look at health. To educate and empower you to advocate for your health by finding the root causes of your symptoms, and resolving these underlying factors.
Your symptoms are your body’s way of communicating what it has experienced, and those experiences are different for everyone.
Put more simply:
Vegan eating will not solve your health problems unless animal products are the cause of your health problems.
Eating foods that are gluten-free will not solve your health problems unless gluten is the cause of your health problems.
Restricting calories will not solve your weight problem unless too many calories are the cause of your weight gain.
The only way to truly improve health, stop feeling bloated, lose weight, reduce pain, get rid of acne, and enjoy looking at yourself in the mirror again, is to get individualized support.
Your health is not defined by numbers on a scale.
so, what?
Feeling defeated by the rules and restrictions of dieting?
If so, then tap that button below.
I’ve got your back.
was this helpful?
Any surprises for you in reading this?
Any “ah-ha!” moments?
Share your thoughts in the comments below.
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BLOG REFERENCES:
Mayo Clinic Staff. (2022, March 22). Choose your Carbs wisely. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
Ludwig, D. S., Hu, F. B., Tappy, L., & Brand-Miller, J. (2018, June 13). Dietary carbohydrates: Role of quality and quantity in chronic disease. BMJ (Clinical research ed.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5996878/
Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016, April 12). Re-evaluation of the traditional diet-heart hypothesis: Analysis of recovered data from Minnesota Coronary Experiment (1968-73). The BMJ. https://www.bmj.com/content/353/bmj.i1246
Negash, Y. A., Amare, D. E., Bitew, B. D., & Dagne, H. (2019, December 4). Assessment of quality of edible vegetable oils accessed in Gondar city, Northwest Ethiopia - BMC Research notes. BioMed Central. https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-019-4831-x
Johannsen, Darcy L, et al. “Metabolic Slowing with Massive Weight Loss despite Preservation of Fat-Free Mass.” The Journal of Clinical Endocrinology and Metabolism, U.S. National Library of Medicine, July 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3387402/#:~:text=Despite%20relative%20preservation%20of%20FFM,or%20caloric%20restriction%20are%20maintained.
Vasim, Izzah, et al. “Intermittent Fasting and Metabolic Health.” Nutrients, U.S. National Library of Medicine, 31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8839325/#:~:text=During%20prolonged%20periods%20of%20fasting,for%20many%20tissues%20especially%20brain.