Are you doing Intermittent Fasting & LCHF?

Are you on a mission to improve your longevity and performance?

Currently the most popular and effective methods to lose FAT weight, improve cell health, energy and more benefits include:

Ketosis or LCHF to become fat adapted
Intermittent Fasting
Fasting 24-72 hours for cell autophagy
OMAD- one meal a day but quality food!

I know my people, including myself, are fascinated with Intermittent Fasting and cell autophagy as well as ketosis to burn fat for our main fuel source as well as to improve brain fog, memory and clarity.

I just ordered a new book on fasting and cell autophagy but I need to finish reading the Paleo Cardiologist first then another genetics book. I can never read or learn enough…it never ends.

Now ketosis is finally getting in the media (positive and negative) while intermittent fasting and cell autophagy is going to gain more attention in the near future. Cell health…longevity and performance. It all works together. We are built on cells so in order to be healthy on the inside and out, we need to start working at a cellular level.

We can’t just exercise more – plus hold on to the mentality that “more is better” and that we can “out exercise a bad diet”.

Eventually those personal life rules don’t work anymore and the bad habits catch up with you!

In the next few months, I am going to be researching, writing and podcasting about blending all of this information together to create the most personalized exercise, nutrition, health, longevity and performance plan for a client:

Nutrition- balancing the blood sugar which often results in LCHF and ketosis to burn fat
Exercise- MAF training along with HIIT training based on recovery so we avoid over training and under recoverying.
Sleep- getting ready for bed earlier with “sleep hacks” as SWANNIES, essential oils, reading and meditation as well as supplementation as Natural Stacks DREAM supplement and Magnesium.
Stress- improving our reaction to stressors we can not control along with making more time in our day to reset/reboot
Movement & Mobility- moving more during the day as well as squatting, lunging, reaching, twisting and crawling!
Digestion & Gut Health- along with IF and OMAD during the week and possibly 24-72 hour fasts if needed for health reasons, we need to improve our microbiome diversity and microbiome (listen to my podcasts with Kiran)
Hydration- while we are increasing our water consumption (avoid tap water and plastic bottles) with filtered water and steel bottles as DYLN bottles (more to come!), we often need to add electrolytes as celtic sea salt or mineral drops in our water.
Happiness & Gratitude- as we are doing our 16/8 hour fast or longer, we need to make sure we are taking time out to not only write in our gratitude journal but to get outside and play. Spend time with friends who make you laugh, smile and act silly!

If you are fasting 16 hours or more during the week as I strive to do, make sure your meal or food consumed in your time restricted feeding window includes lots of organic, colorful low-carb vegetables along with grass fed or free range protein topped with healthy essential fatty acids. Perhaps a big salad or grilled vegetables topped with roasted nuts, olive oil, flax seeds, olives and avocado.

While you are eating your main meal for the day- time time to RESET and REBOOT before you eat your meal! Relax and focus while you shift your nervous system into the Parasympathetic “Rest and Digest” nervous system (PNS). We need to eat slowly, not rush, chew our food and taste each bite we take while enjoying the experience…as if you are at lunch in Tuscany overlooking the valley below. We also implement the data from your 23andME into programs as DNAFit to determine the best most personalized nutrition and exercise plan for you right now as well as saliva, urine, stool and blood labs.

Digestion starts NORTH – so take your time and enjoy the moment when you eat. SLOW down and take a few deep breathes in and long exhales out before you take your first bite of food!

Fasting and Low Carb Eating (LCHF or Keto)is so beneficial as we start to learn more on the many benefits for our health at a cellular level as well as brain health, inflammation and fat burning benefits. We should all become fat-adapted and metabolically efficient athletes at all levels to improve the aging process!

Remember… More is not always better so listen to your body and take care of the WHOLE you! I would suggest seeing a Nutritional Therapy Practitioner (NTP) and/or a Functional Diagnostic Nutrition practitioner (FDN) to help get started to make sure you are consuming enough nutrients, minerals, vitamins, essential fatty acids and more.