Should You Try Intermittent Fasting?

One of the things I get asked about the most is intermittent fasting. It's become a pretty popular approach for people who want to lose weight or improve their health. A lot of my clients have tried this before working with me, and none of them have seen significant success or stuck with it. Why is that?

Here is why I don't recommend IF for my clients, and what I recommend instead.

First things first, intermittent fasting (IF) typically involves restricting your eating window to a certain number of hours each day. Sounds simple, right? Wrong. Here's the science, mama: our bodies crave energy. We're constantly on the go, fueling little monsters, wrestling toddlers, and keeping the house from becoming a disaster zone. Skipping meals can leave you feeling hangry, struggling with brain-fog, and running on fumes, and that's exactly what I hear from moms who have tried it. Not exactly how we want to conquer motherhood, right?

But it goes deeper than just feeling grumpy.

1. Hormonal Imbalance: Women are more sensitive to changes in calorie intake and fasting, which can disrupt hormonal balance. Research indicates that intermittent fasting may lead to irregular menstrual cycles. No thanks, if you're navigating postpartum hormone fluctuations, don't add this to the mix.

2. Increased Stress: Navigating motherhood is already stressful, and intermittent fasting can add stress responses in the body for women, including increased cortisol levels. When the body is in 'fight or flight' mode non-stop and then we add something like IF, it just exacerbates things, hindering our ability to feel more energized and our best self.

3. Energy Levels and Cognitive Function: Studies suggest that intermittent fasting might impair cognitive function and reduce energy levels in women more than in men. This could affect productivity, concentration, and overall well-being - does that sound like something you want on top of trying to think of what to make for dinner and remember where your kid left their ballet shoes?

4. Metabolic Adaptation: Women's bodies may adapt differently to intermittent fasting compared to men, potentially leading to metabolic slowdown or other metabolic disturbances. This could hinder weight loss efforts or even lead to weight gain in some cases.
   

It's not really sustainable long-term from what I've seen in practice. Another problem?, if your goals are to increase muscle (they should be!) and to stabilize your metabolism, skipping breakfast or delaying it, which most people who do IF typically do, works against you. During the night we go into a fasted state, and our first meal of the day breaks that fast and stimulates our metabolism again. Starting your day first thing with protein supports muscle recovery and growth and weight management.

Here's what I recommend instead: focusing on nourishing your body, not depriving it. Think regular meals and snacks packed with protein (keeps you feeling fuller longer!), healthy fats (hello, sustained energy!), and whole grains (fiber for the win!). All of my clients who have started prioritizing this instead have seen more energy throughout the day, less hunger and less brain fog.

The bottom line? Trendy diets can be a recipe for stress and yo-yo dieting down the line. Instead, let's focus on making small, sustainable changes for long-term health. Maybe it's swapping that third cup of coffee for water or fitting in a quick 10-minute walk during nap time. These tiny wins add up, mama, and before you know it, you'll be feeling like your most radiant, energized self again.

So ditch the intermittent fasting for now, mamas. You've got enough challenges to tackle. Let's focus on fueling our bodies for the amazing things we do every single day.

If you want even more guidance, check out my group & one-on-one coaching options, let's navigate this journey together!

Struggling With Sticking to Your Goals?

As moms, it's really easy to put everyone else's needs above yours, or you just simply can't find the mental space for new habits, no matter how simple they seem.

Are you stuck in the mindset that you’ll start tomorrow or next week? 

Do you start with big changes and get overwhelmed and stop? 

Do you struggle to make lasting changes when it comes to your wellness goals? 

How many times have you set a New Year's resolution to go to the gym every day? Or start a new diet like Whole 30 only to fall off 4 days in? This is not your fault, these approaches are NOT SUSTAINABLE. Life is already tiring, challenging, and chaotic enough, don't make this harder on yourself.

Ready to try something better? I bet no matter how busy you are, you have 2 minutes.

This approach helps you take small steps toward a bigger goal and work toward lasting change. How does it work?

• The 2-Minute Rule, popularized by James Clear in his book "Atomic Habits," emphasizes starting small and breaking down habits into manageable two-minute tasks.

• By focusing on tiny actions that take just a few minutes to complete, we can overcome the inertia of starting and build momentum toward our goals.

What would this look like, for real?

• Want to practice mindful eating? Take ONE deep breath when you sit down, before you start eating

• Trying to eat more fruits and veggies? Buy pre-cut options

• Ready to start exercising more? Try throwing on your shoes and walking around the block once a day

• Need more flexibility? Do some stretches when standing at the stove or in a meeting

• Want to drink more water? Keep a class next to your bed

Don't roll your eyes, I can hear it through the computer. These small changes might not seem like they aren't going to get you anywhere, but they will, and here's why.

• This approach is flexible, you can decide what will help you get towards your goals and change it as needed. Have 5 minutes today? Walk a bit farther, do some yoga poses, and gradually work your way up.

• It removes a barrier - you have 2 minutes each day and you know it. It stops you from continuously thinking that you'll try again or start tomorrow. Start now, start small, and keep going.

• It creates a sense of achievement - we all like crossing things off our list. These things add up and the more you do them, the more you'll believe you can do them and keep going.

Behavior change precedes identity change because our actions shape our sense of self. When we consistently engage in new behaviors, whether they're related to wellness, productivity, or any other aspect of our lives, we start to see ourselves differently. Over time, these actions become habits, and as they become ingrained in our daily routines, they reinforce a new identity aligned with those behaviors and it gets easier every day to do these things.

If your goal is to eat more healthy food, consistently choosing healthier foods transforms your view of yourself from someone who "tries to eat healthy" to someone who simply "is a healthy eater."

What habits are you working towards this year? Do you want even more accountability? Set up a free call today to chat about how I can help you set realistic goals and stick to them.

Stop Sabotaging Your Wellness: 5 Habits to Avoid

Finding balance and wellness can seem hard, but sometimes its about making small swaps that add up over time. If prioritizing your wellness is on your to-do list this year (and it should be!) you might be sabotaging yourself with some of these things without knowing it. Here are the top 5 things I see clients doing and what to do instead.

1. Skimping on Sleep: The Silent Saboteur

I know there are baskets of laundry to fold, emails to send, or toys to pick up, but skimping on sleep consistently is like robbing your body of its restoration time. Poor sleep not only affects your mood and cognitive function but also wreaks havoc on your metabolism and immune system. So, if you're aiming to mess up your wellness, make sure to consistently get fewer hours of sleep than your body deserves.

1. Go Too Long Between Meals

It might seem like a good idea at the moment, but skipping meals just sets you up for failure. Your body needs a consistent flow of nutrients to function optimally, and depriving it of this can lead to energy crashes, nutrient deficiencies, and an uncontrollable urge to binge on unhealthy foods. If you struggle with snacking or craving sweets, I challenge you to proactively eat a balanced snack or meal every 3-4 hours and see how quickly that changes.

1. Focus on Only Cardio: Ignoring the Balance

Cardiovascular exercise is fantastic for heart health and burning calories, but girl, you need to be strong too. You have kiddos to carry, and the crushing weight of being a mother in 2024 and trying to do it all! But seriously, focusing on logging tons of hours on the treadmill will just end up leaving you feeling hungry and can actually slow your metabolism. Strength training on the other hand preserves and builds lean muscle AND increases bone density, it might not sound sexy, but getting out of a chair by yourself with you're 80 years old is :)

1. Miss Out on Protein

Protein is the building block for muscle repair and immune function not to mention helps with blood sugar balance, energy and metabolism. Skim on protein, and you'll find yourself constantly fatigued, struggling with muscle soreness, and compromising your body's ability to recover after workouts. Aim for at least 30 grams at breakfast, and 15-20 grams for each snack. Remember sugar cravings and that afternoon slump - make protein your boo and you can kiss them both goodbye.

1. Only Drink Coffee-

But first, Coffee. I know, I know, but drinking it on an empty stomach and all day without water is a non-starter. Coffee is a diuretic, meaning it can contribute to dehydration when consumed in excess. Plus, neglecting water and other hydrating beverages robs your body of essential fluids needed for optimal organ function and overall well-being. Drink up buttercup!

Are you guilty of any of these? Let me know, I'd love to hear if you swap any of these habits out and feel better, feel free to DM me on instagram or shoot me an email at info@thenourishedway.com.