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16:8 Intermittent-Fasting Results in 1 Month: What to Expect
16:8 intermittent fasting involves a 16-hour fasting window and an 8-hour eating window. It’s a popular, evidence-based approach to improving your health, and the best part is you can see real results…
What’s the Best Diet for Your Gut Microbiome?
The gut microbiome has gained significant attention in recent years for its profound impact on our health. Emerging research suggests that nurturing a healthy gut microbiome can play a crucial role in…
How to Build (and Maintain) Muscle Mass While Fasting
We know that fasting has many benefits, but the most popular one is, you guessed it, weight loss. However, if you’re truly interested in maximizing your healthspan, a more specific goal is fat loss,…
Which Sweeteners Break Your Fast?
Do Sweeteners Break a Fast? The impact a sweetener has on an intermittent fast depends largely on the specific sweetener. In particular, whether the sweetener contributes to a negative blood glucose/insulin response,…
Why You Need Sodium on a Fast
Like magnesium, Sodium is an essential nutrient, meaning you have to get it from food or supplements, your body can’t make it on its own. Your body needs sodium to maintain fluid volume and blood pressure, to transport other nutrients, to keep your muscles contracting and functioning properly, and to send signals from your nervous system.
Does Diet Soda Break Your Fast?
Adjusting to a lifestyle that incorporates intermittent fasting can take time and trial and error. One challenge new fasters face is learning what you’re “allowed” to consume during a fast, especially amidst…
Epigenetics: How Healthy Habits Can Influence Your Genes
When it comes to health and longevity, you’ll find people on both sides of the nature-versus-nurture aisle. But what if it isn’t one or the other, and both sides are right? Epigenetics…
Healthy-Habit Check-in: Track Your Progress without Counting Calories
Life gets hectic. And the more hectic it gets, the easier it can be for your health goals to start slipping — often without you even noticing. The solution is to check…
Fasting to Reset and Heal the Digestive System
Fasting has long been recognized as a powerful practice for improving overall health and well-being. Beyond its effects on weight management and metabolism, fasting offers specific benefits for resetting and rejuvenating the…
Tom’s July Update
My mother was a classic ’90s-era dieter. She read the magazines. She checked labels. She bought low-fat and fat-free versions of whatever she could. And while she never taught me any of…
Expert Insights from Cynthia Thurlow, NP: Fasting, Nutrition, and Women’s Health
As interviewed by Nicole Grant, RDN Cynthia Thurlow wants you to know that intermittent fasting can change your life. And also: You probably need to eat more protein. Cynthia Thurlow, NP, is…
The Science Behind Ultra-Processed Foods
Unless you are plucking carrots from the ground and gathering eggs straight from the chickens’ roost, you are likely relying, at least in part, on processed and even ultra-processed foods. In fact,…
