Happy Monday!

Have you tried intermittent fasting but just didn't get the results you wanted? If your answer is yes, well, this newsletter is for you.

In today's newsletter:

• Common issues with intermittent fasting
• How to make intermittent fasting work for you
• The fasting-mimicking diet
• What is hormesis and how it can benefit you

Common Issues With Intermittent Fasting

​

• Hanger: Have you ever had those moments when that irritability creeps in, maybe a touch of anger, and the insatiable cravings for sugar and junk food? Yep, that’s what we call “hanger.” It’s like your body reminding you that it’s time to refuel in a not-so-subtle manner. It’s a clear sign that your body is adjusting to a new way of eating. As you become more metabolically flexible, those moments of hangry irritability will start to fade away.
• Fatigue: Fatigue often shows up when your body isn’t getting the right fuel it needs. It’s like trying to run a car on an almost empty tank – it’s not going to go far. So, if you’re feeling sluggish and foggy, it might be time to amp up your nutrient game. One simple fix? Add some healthy fats to your diet. They’re like the premium fuel your body craves to keep you going strong.
• Digestive Problems: Think constipation or other tummy troubles. One simple fix – eat more fiber (think fruits and veggies) and make sure you’re staying hydrated. Fiber keeps things moving smoothly, and water is your digestive system’s best friend.
• Headaches or nausea: More often than not, these two are because your body’s missing out on some key electrolytes like sodium, potassium, and magnesium. The fix? When you hydrate, toss in a little extra of these electrolytes to keep those headaches and queasiness at bay.

​

​

How To Make Intermittent Fasting Work For You

​

1. Hydrate, hydrate, hydrate: When it comes to staying hydrated during Intermittent Fasting, here’s the deal – feel free to chug as much water as you darn well please. No need to hold back. Here’s a simple rule of thumb: aim to drink at least half your body weight in ounces each day. So, if you’re a 150-pound person, shoot for around 75 ounces of H2O. Easy, right? Don’t overthink it – just keep sipping that water, and your body will thank you.
2. Get enough sleep: Getting a good night’s sleep is crucial, and I’m here to make it simple for you. Ditch the screens before hitting the hay. Try some meditation to calm that busy mind. Snuggle up with a cozy weighted blanket. Don’t forget those sleep-friendly supplements like magnesium or L-theanine.
3. Try MCT oil: You can slurp MCT oil straight from the spoon – no need to be dainty about it. Fancy a cup of joe or tea? Pop some MCT oil in there for an extra kick. Whenever you’re feeling those hunger pangs or your brain’s in a fog, MCTs are your secret weapon during the fast.
4. Exercise: Depending on your activity level and health, exercising during fasting might be a good idea. Start easy with low-intensity stuff like a leisurely jog, walk, or bike ride. As you get used to it, you can crank up the workout intensity. If you’re more active than the average Joe, you might need extra carbs. Remember, it’s all about what works for you. Try to squeeze in your workout just before breaking your fast. That way, your body can refuel with fats, proteins, veggies, and carbs while it’s still in turbo mode from the sweat session.
5. Sip some tea: Go for tea instead of coffee if you can. Tea’s got less caffeine. Tea also packs these things called catechins, which help tone down that pesky hunger hormone called ghrelin. Translation: Tea makes fasting feel just a little bit easier!
6. Eat a rainbow: Munch on fresh, juicy fruits and veggies. They’re your friends. Keep the H2O flowing. Drink up! If you’re feeling fancy, add a pinch of Himalayan pink sea salt, sip some bone broth, or toss in an electrolyte supplement (just make sure they’re not loaded with sugar). No need to make it complicated – just stick to the basics, and you’re on the right track

What is a fasting mimicking diet

The idea here is to give your body a taste of fasting’s perks without the daunting “no-food” sign hanging over your head.

While the details of the diet may vary, here’s a general breakdown of the foods typically recommended for this regimen:

1. Low-Calorie, Nutrient-Dense Foods: The diet usually includes plant-based, whole foods that are high in nutrients but low in calories. This can encompass foods like vegetables, particularly leafy greens, carrots, and other colorful veggies.
2. Healthy Fats: Some versions of the diet may include small amounts of healthy fats, such as nuts, seeds, olives, and avocados, to ensure the body receives essential fats without significantly elevating calorie intake.
3. Proteins: For protein sources, options might include plant-based proteins like legumes, seeds, or limited portions of fish. Protein intake during the fasting mimicking diet is generally limited to moderate amounts to support muscle maintenance.
4. Complex Carbohydrates: Whole grains and legumes, such as lentils, chickpeas, or quinoa, might be part of the diet, offering a source of sustained energy without spiking blood sugar levels.
5. Restricted or Minimal Animal Products: This diet often focuses on plant-based foods, with limited or no inclusion of dairy or meat products, emphasizing a predominantly plant-centric approach.

The goal is to provide the body with the necessary nutrients while keeping caloric intake low enough to trigger the fasting-mimicking effects.

​

The Benefits of Hormesis

Hormesis is a biological phenomenon where exposure to low doses of stressors can actually have beneficial effects on the body. Here are five benefits of hormesis:

1. Increased lifespan: Studies have shown that hormetic stressors like calorie restriction and exercise can extend lifespan by improving cellular repair and maintenance mechanisms. For example, a study published in the journal Aging Cell found that exposure to mild heat stress could increase lifespan in worms by up to 15%.
2. Enhanced immunity: Exposure to mild stressors can stimulate the immune system to produce more white blood cells, improving its ability to fight off infections and diseases.
3. Improved cognitive function: Hormesis has been linked to enhanced brain function, with studies showing that exposure to stressors like exercise and cold exposure can improve memory and cognitive performance.
4. Reduced inflammation: Hormetic stressors like heat, cold and exercise can reduce chronic inflammation, a key factor in many chronic diseases. Intermittent fasting has been shown to improve metabolic health and decrease inflammation, which can reduce the risk of chronic diseases like diabetes and heart disease. A study published in the New England Journal of Medicine showed that intermittent fasting could improve insulin sensitivity and lower blood pressure in obese adults.
5. Protection against aging: Hormesis has been shown to activate genes that protect against age-related decline and disease, potentially slowing the aging process.

​

Have a great week! See you next time for my next round-up of nutrition and lifestyle tips. Take care.

Susan

P.S. When you're ready, here are some ways I can help you:

• Connect with me on Instagram, LinkedIn​, and Facebook​
• Subscribe to my YouTube channel.
• Need a hand with that health journey? My upcoming monthly membership, Thrive Beyond Inflammation is like the secret sauce you've been craving! Hop on the waitlist to be the VIP in-the-know when it opens up. Find out more here and get ready to level up your wellness game

​
​