fasting

Intermittent fasting (IF) is a popular eating schedule that involves cycling between periods of eating and not eating. It has gained traction in recent years, although fasting has been a part of human history for centuries. IF can be done in various ways, such as following a 16-hour fasting window with an 8-hour eating window. Implementing a healthy, sustainable plan is key, and it is important to start slowly and consult with medical professionals, especially if you have certain health conditions or take medications that may be affected by fasting.

Benefits of intermittent fasting include reducing the risk of heart disease and diabetes, promoting weight loss by reducing calorie intake and regulating blood sugar levels, and improving mental clarity and energy by increasing fat burn and producing ketones. It is important to note that fasting is not suitable for everyone, particularly pregnant and nursing women, individuals with blood sugar dysregulation or eating disorders, and those taking medications that need routine timing or must be taken with food. Consulting with a medical professional is crucial before starting any fasting plan. Implementing a healthy diet and lifestyle, along with intermittent fasting, can maximize the benefits of this eating schedule.

In this blog post, functional nutritionist Andrea Nicholson discusses the benefits of continuous glucose monitoring (CGM) and the insights she has gained from using a CGM device. Nicholson explains that while she had previously relied on spot-checking with a glucose meter and lab work, CGM provides more detailed and real-time data on how her body reacts to different foods, periods of fasting, exercise, and other factors. She shares personal lessons she has learned, such as her body's severe reaction to refined carbohydrates and the impact of combining fat and carbs. Nicholson recommends considering CGM for those who want data-driven insights into their health and notes that it can be used on a temporary basis for testing different lifestyles, diets, and exercises.

To learn more about CGM options, readers can click [here](https://join.theiahealth.ai/c/healthylifewithandrea), or if they would like assistance and guidance while using a CGM, they can schedule a free call with Nicholson [here](https://info.healthylifewithandrea.com/free-call).

A recent study published in the journal Gut has shown that diet plays a significant role in preventing serious cases of COVID-19. The study followed over half a million people and found that those with the highest scores for a diet rich in healthy whole plant-based foods had a 9% lower risk of developing COVID-19 at all and a 41% lower risk of developing severe COVID-19. Similar results have been found in a study focused on healthcare workers, emphasizing the importance of a plant-centric or pescatarian diet in reducing the risk of severe illness.

The study does not suggest that a completely vegetarian or vegan diet is necessary to see these benefits. Instead, it emphasizes the importance of consuming whole foods, especially from plants, rather than processed and refined foods. This includes prioritizing vegetables, fruits, legumes, nuts, seeds, and unrefined oils, while avoiding refined grains, refined oils, and toxins commonly found in non-organic and conventionally raised animal products.

Additionally, fasting can further boost the immune system by allowing the body to cleanse and repair itself. Even compressing the eating window by a couple of hours can provide significant benefits, allowing for 14 hours of fasting overnight. Prioritizing a healthy diet and incorporating fasting can help reduce the risk and severity of COVID-19, along with other chronic conditions.

In this blog post by functional nutritionist Andrea Nicholson, she explains what SIBO (Small Intestinal Bacterial Overgrowth) is and how it can be treated. SIBO occurs when bacteria overgrow in the small intestines, often due to reduced function of the migrating motor complex. This can lead to symptoms such as diarrhea, constipation, gas, and cramps. SIBO can also cause nutrient deficiencies, weight changes, and even mental health issues. Thankfully, SIBO is reversible and can be treated through various dietary and lifestyle interventions. Limiting carbohydrate intake, practicing intermittent fasting, avoiding high FODMAP foods, and prioritizing a healthy lifestyle are some of the strategies that can help manage SIBO. It is also recommended to work with a practitioner to determine the best course of action and to potentially incorporate supplements or herbs. Overall, making holistic lifestyle changes can improve gut health and prevent or treat SIBO.

Metabolic flexibility is the body's ability to switch between using glucose and fat as energy sources, resulting in more efficient fuel usage. This concept plays a significant role in our health because it helps regulate blood sugar, insulin levels, and inflammation. When we are metabolically flexible, our bodies can use either glucose or fat/ketones for energy, which leads to reduced cravings, stable moods, improved mental clarity, and better sleep quality.

To improve metabolic flexibility, there are several strategies you can implement. Intermittent fasting or time-restricted eating can lower insulin levels and repair insulin sensitivity. Changing up your macros by going lower carb on some days helps control blood sugar levels. High-intensity interval training (HIIT) stimulates muscle repair and provides a metabolic boost. Consuming protein before bed supports muscle repair during sleep. Building and maintaining muscle through weightlifting is crucial for metabolic flexibility. Lastly, getting enough quality sleep (at least eight hours per night) is essential to keep your metabolism functioning optimally.

By enhancing metabolic flexibility, we can achieve better overall health and reduce the risks of chronic diseases such as heart disease, type 2 diabetes, and obesity.