Want to Try Intermittent Fasting?

Want to try Intermittent Fasting? I am sure you have heard the term as it has become as popular lately as the keto diet! I decided to try it and I started it last week and want to share my experience.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are many different types of intermittent fasting. I am trying the 16/8 method which is 16 hours of fasting and only eating within an 8 hour time window (usually 12 noon to 8pm works for me personally).

What Are the Benefits?

Of course I had to research the “proven” benefits and here are some. See if any of these resonate with you.

  1. Blood levels of insulin drop significantly, which facilitates fat burning.(1)
  2. Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease. (2)
  3. Facilitates fat burning and muscle gain. (3)
  4. Short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories. (4)
  5. When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. (5)
  6. Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function. (6)

My Experience So Far

Like all my lifestyle goals. It is important to me that I live a balanced life and I am not “gritting my teeth” trying to make myself do something. Eating dinner at night with my husband is an important part of our day, so I decided that an 8pm – 12 noon fasting period was best for my lifestyle. Here is the raw truth. I am hungry as soon as a wake up in the morning , so I truly didn’t know if I could go until 12 noon without eating.

Want to Try Intermittent Fasting?

Surprisingly, I actually feel better on the days I do make it to 12 noon before I eat! I have dropped a few pounds that I just couldn’t budge. Maybe this is from eating less calories and being more mindful of what I am eating. I am optimistic at this new tool I have! We will see!

  1. American Journal of Nutrition 2005 Jan;81(1):69-73.)
  2. Ageing Resrev 2006 Aug :5(3):332-353
  3. New England Journal of Medicine 1990 Jul 5;323(1):1-6.
  4. American Journal of Clinical Nutrition 2000 Jun;71(6):1511-5.
  5. Autophagy 2010 Aug 16; 6(6): 702–710.
  6. Journal of Mol Neuroscience 2000 Oct;15(2):99-108.

What Is Prediabetes and Why Should You Care?

What is prediabetes and why should you care? It’s a wake-up call that you’re on the path to diabetes. But it’s not too late to turn things around.

What Is Prediabetes and Why Should You Care?

If you have it (like 86 million other Americans), your blood sugar (glucose) level is higher than it should be, but not in the diabetic range. People used to call it “borderline” diabetes.

86 million Americans are prediabetic. Read up on what labs are important to monitor to make sure you stay clear of our nations biggest health epidemic to date.

Diagnosis

Your doctor will order a fasting blood sugar test.

  • Normal if your blood sugar is less than 100
  • Prediabetes if your blood sugar is 100-125
  • Diabetes if your blood sugar is 126 or higher

Hemoglobin A1c (or average blood sugar) test

This blood test shows your average blood sugar level for the past 2
to 3 months. Doctors can use it to diagnose prediabetes or diabetes or,
if you already know you have diabetes, it helps show whether it’s under
control. The results are:

  • Normal: 5.6% or less
  • Prediabetes: 5.7 to 6.4%
  • Diabetes: 6.5% or above

SOURCE – WEBMD

As it happens, there are very few signs of prediabetes and the condition is largely considered asymptomatic. It often goes undetected until serious health problems such as type 2 diabetes show up. It’s important to talk to your doctor about getting your blood sugar tested if you have any of the risk factors for prediabetes, which include:

  • Being overweight
  • Being 45 years or older
  • Having a parent, brother, or sister with type 2 diabetes
  • Being physically active less than 3 times a week
  • Ever having diabetes during pregnancy or giving birth to a baby who weighed more than 9 pounds
  • Having polycystic ovary syndrome

If you are struggling with carbohydrate cravings, review my Sugar Cleanse as part of your journey to health.

The most commonly overlooked lab tests

Overlooked lab tests you need to ask for
Ask for these tests

Overlooked lab tests you need to ask for is the topic of this blog article. These focus on optimal functioning of the body and its organs, and address core imbalances such as inflammation in the body.

FASTING INSULIN Desired Range: 2 – 5 (ideally under 3)
Insulin is a measure of inflammation in the body. You want to know your fasting glucose as well as your fasting insulin. Fasting insulin is a measure of how much insulin your pancreas is making when you are at rest, and there is no food in your system to stimulate its release. Post meal insulin is also a great tool – measured about 45-60 minutes after a meal.

Overlooked lab tests you need to ask for

HEMOGLOBIN A1C (HBA1C) Desired Range: 4.5 – 5.0
HbA1c provides an indication of the average glucose over previous 3-4 months.

Doctors don’t order HBA1c unless your fasting glucose result goes above 120 when they are concerned about diabetes. I recommend HbA1c as a routine lab test. If it is above 5, then a low glycemic plan like The Sugar Buster Program and lifestyle changes could restore balance.

In case your doctor won’t order the Hemoglobin A1c test for you, it’s available as a home test kit in all major pharmacy chains and online.

LIPOPROTEIN(a) Lp(a)
Another overlooked lab test you need to ask for is Lp(a). It is not included in most standard cholesterol or lipid panels.  A normal level is less than 30 mg/dL (300 mg/L) or less than 75 nmols/L. Levels higher than this are associated with an increased risk of heart attack, stroke, or narrowed arteries supplying blood to vital organs, often at an early age (younger than 55 in men and 65 in women)

About 20% or one in five people have high levels of Lp(a) from birth based on genetic factors they inherited from their parents, and most don’t know they have it. As high levels of Lp(a) travel through the bloodstream, it collects in the arteries, leading to gradual narrowing of the artery that can limit blood supply to the heart, brain, and kidneys as well as the legs. It can increase the risk of blood clots, heart attack or stroke.

If in any doubt, or if requiring medical advice, please contact the appropriate health professional. I recommend consulting with a licensed health professional before making major diet and lifestyle changes.