fasting

Carb cycling is a strategy that can help with weight and fat loss without cutting calories or permanently eliminating carbs. It allows for a wide variety of foods while still benefiting metabolic health. Carbs are often thought of as our primary fuel source, but our bodies can also run on fat under the right conditions. Studies have shown that our body's preferred fuel is fat, as it provides stable energy for longer periods of time compared to glucose. Cycling through higher and lower carb days can help lower overall glucose and insulin levels, making you less hungry and aiding in weight and fat loss.

Implementing a carb cycling plan depends on your current health status and goals. Working with a well-trained practitioner is recommended to determine the ideal plan for you. A sample 6-week plan includes consuming adequate protein and natural fats with each meal, as well as 1-2 servings of non-starchy vegetables. The amount of starchier or higher sugar carbohydrates consumed will vary throughout the weeks. It is important to adjust the plan based on individual needs and health conditions.

Functional Nutritionist Andrea Nicholson explores the topic of fasting, providing definitions, debunking myths, and discussing the benefits and risks associated with it. The author emphasizes that fasting is not the same as starvation, as it is a voluntary abstinence from food for a certain period of time. They explain different fasting protocols, such as time-restricted eating and intermittent fasting, and highlight the various benefits of fasting, including improved mental clarity, weight loss, regulation of appetite, and reduced inflammation. However, the author also cautions that fasting should be done properly and not be undertaken by certain individuals, such as those who are pregnant, breastfeeding, malnourished, or underweight. They recommend working with a professional for guidance and support during the fasting journey.

Prediabetes, type 2 diabetes, and insulin resistance conditions have become alarmingly prevalent in our modern society. However, there is hope for those seeking to improve their health and control their blood sugar levels. A low carb, ketogenic, or carnivore diet can be highly beneficial for individuals suffering from these conditions. Studies have consistently demonstrated the effectiveness of these dietary approaches in managing and even reversing prediabetes, type 2 diabetes, and insulin resistance. By drastically reducing carbohydrate intake, these diets help regulate blood sugar levels and promote weight loss, both of which are crucial for managing these conditions. The low carb diet limits the consumption of high-carb foods such as pasta, bread, potatoes, and sugary treats. By replacing carbohydrate-rich foods with nutrient-dense alternatives, individuals can experience significant improvements in insulin sensitivity, glucose metabolism, and overall glycemic control.

Functional Nutritionist Andrea Nicholson shares the importance of metabolic health in brain function.  Insulin receptors in every cell, including those in the brain, play a crucial role in cognitive abilities, appetite control, and learning and memory. However, prolonged insulin resistance in the brain can lead to structural and functional changes, increasing the risk of degenerative brain diseases like dementia and Parkinson's.

Insulin resistance has been found to have a strong connection to various forms of dementia, with Alzheimer's now being referred to as type 3 diabetes. Moreover, insulin resistance is also associated with Parkinson's disease and an increased risk of migraines. Addressing insulin resistance and achieving metabolic flexibility, where the body can efficiently switch between burning glucose and fat for energy, is the key to improving brain health. This can be achieved by reducing carbohydrate intake, eating real meals, and practicing mindful eating.

Overall, metabolic flexibility is crucial for optimal brain health and can lead to benefits such as improved memory, mental clarity, sustained energy, and weight management. Building metabolic flexibility takes time and effort, but the results are well worth it. Reducing carbohydrate intake, avoiding snacking, and listening to the body's hunger cues are important steps in achieving metabolic flexibility and improving overall health.

Functional Nutritionist Andrea Nicholson explains that cancer is not solely genetic or random, but actually a metabolic disease. She highlights the importance of understanding the link between cancer and insulin resistance, as high insulin levels can drive cancer cell growth. Nicholson emphasizes the role of nutrition in preventing and fighting cancer, recommending a nutrient-dense diet that eliminates simple carbohydrates and reduces overall carbohydrate intake. She also discusses the benefits of fasting and the importance of functional testing to identify imbalances that may contribute to metabolic dysfunction. In addition to nutrition and testing, Nicholson advocates for addressing stress, sleep quality, toxin exposure, and unresolved traumas as part of a comprehensive approach to preventing and treating cancer. She encourages individuals to seek out various treatment options and make informed decisions based on their individual needs and preferences. Nicholson concludes by urging readers to question conventional medical advice and seek out trusted experts and resources to further their understanding of cancer and metabolic dysfunctions.