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.

Brenda Finally Reclaimed Her Body

Brenda Finally Reclaimed Her Body

Brenda finally reclaimed her body after her struggle with her weight. As a 35 year fitness professional, a major aspect of Brenda’s work has been to facilitate various weight management programs. Her focus has been on behavior change which was used to be about controlling calories in and calories out.  Professionally, she did not support diets because diets do not work unless one changes an attitude and maintains consistent healthy behaviors.

It had been a struggle for me to figure out how I could lose the extra 15 or so pounds that seemed to be a result of menopause and aging. I had maintained my avid focus on daily exercise. My dietary habits were not perfect, but they were essentially healthy. Yet, I could not seem to get the weight off.”

Now she has found her “new normal” with ” The Sugar Buster Program”

How Brenda Finally Reclaimed Her Body

Brenda Finally Reclaimed Her Body

“In July, 2009, I gave a gift to myself and did Dr. Karen‘s program during the week of my birthday and the results were unbelievable. It has been 10 years and I have maintained my 30 pounds weight loss and I am amazed at how easy it is to maintain this lifestyle. I have finally reclaimed my body.  Dr. Karen had promised that certain healthy things would happen and they did.  My body did tell me what it needed; my carbohydrate cravings were reduced; and I felt different. Now in 2019 I am amazed how my life has changed.”

10 Years Later and Still Going Strong

“Now in 2019 I am thrilled in how my life has changed. This program is truly amazing and it helps to balance your body in such a unique way different from any other that I am aware of. The combination of education, personal coaching and the scientifically based program  is untouched by any other organization that I am aware of. “

I am very grateful that I was able to personally experience this
program where I have reaped so many long – term benefits from increased energy,
improved sleep, less inflammation, quicker recovery from surgery and such a
gift of feeling terrific. It is truly a wonderful opportunity. I am still
taking the supplements and a daily breakfast shake Monday through Friday and
off on weekends is my program.” I must add that I play pickleball and
racquetball 3-4 times a week plus walking, cycling, strength training and
kayaking.

To learn more about the program Brenda followed to reclaim her body CLICK HERE

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.