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!

Do You Need Supplements?

As a nutritionist, I was naive enough to think that if you were diligent and had a well-balanced diet, you could get all of your essential nutrients. A few things in my coaching and personal experience have changed my mind.

In the 'before days' (pre-kids) I had a lot of luxury around what I ate and when I ate it. Want to try a new recipe that takes an hour- great! Need to prep something that takes a lot of chopping - sure! Now I realize, that as a parent, you have so many roles to fill, even when you have time to cook for yourself and your family, that doesn't mean you're always hitting your fruit/veggie goals, or getting enough whole goods in general.

The Evolution of My Perspective:

When I started coaching, I emphasized the importance of obtaining nutrients from whole foods, advocating for a diet rich in fruits, vegetables, lean proteins, and whole grains. I still stand by this, and the basis of my coaching still focuses on this, but I now know this just isn't always realistic for moms.

Understanding Dietary Gaps:

Moms, especially those of small children are working in a deficit. I read somewhere that it takes about 2 years to fully recover from pregnancy, postpartum, breastfeeding etc. These things take an enormous toll on your body and it's hard to catch up, and then layer in the fact that you're not sleeping and surviving on goldfish? OF COURSE you feel depleted.

The Value of Supplements:

This is where supplements can have added value and help address gaps in the short or long term. They are also really beneficial to help support the other efforts you're making in the weight room, the kitchen, or just generally towards your overall health.

Here's a closer look at some key supplements that I now recommend to my clients:

• Protein: Adequate protein intake is essential for muscle repair, immune function, satiety, and metabolic regulation. I would LOVE it if you got all your protein from whole food sources, but you're busy and sometimes a protein powder or bar is really clutch to help you hit your goals.

• Prebiotics and Probiotics: Gut health is linked to everything in the body and directly contributes to your overall well-being, digestion, immune function, and even mood. Prebiotics are non-digestible fibers that nourish beneficial gut bacteria - so this one you really should be getting from your food. Probiotics are also super beneficial and you can get them from fermented food which I recommend all of my clients eat on the regular. If you want an extra boost, incorporating a probiotic supplement can also help foster a healthy gut microbiome and support digestive health.

• Iron: Are you tired? But like REALLY tired? Get your iron levels checked. Iron is crucial, a recent study showed that almost 50% of women become aenemic postpartum due to increased blood volume and iron loss during childbirth. I don't recommend clients start supplementation until confirming they are deficient, but if they are, this is a game-changer.

• Vitamin D: Many people, including moms and their children, have inadequate vitamin D levels, which can affect bone health, immune function, and mood. If you live somewhere that it's dark most of the year (ahem - Seattle) - get yourself some vitamin D ASAP. It can also help with energy and brain function.

• Omega-3 Fatty Acids: Omega-3s, particularly DHA, are often recommended during pregnancy for fetal brain development during pregnancy but the benefits for mom go beyond that including reduced inflammation, mood support and improvements in heart health.

How does it come together?

While supplements can play a valuable role in supporting health, they should not replace a nutrient-rich diet based on whole foods. My entire coaching philosophy is founded on prioritizing whole foods, so I encourage my clients to view supplements as complements to their dietary intake, filling in the gaps where needed. I know you're out there, doing your best, and we could all use a little help from time to time.

Disclaimer

I am not a medical doctor, and the information provided in this post is for educational purposes only. While I am a nutritionist with expertise in dietary supplements and nutrition, it's important to note that individual health needs may vary.

Before starting any new supplement regimen, especially if you are pregnant, breastfeeding, or have any underlying health conditions, it is crucial to consult with a qualified healthcare professional, such as a physician who can provide personalized advice based on your medical history, current health status, and individual needs.

Please remember that supplements are not intended to diagnose, treat, cure, or prevent any disease, and should not be used as a substitute for medical advice or prescribed medications. Always follow the recommended dosage instructions on supplement labels, and discontinue use if you experience any adverse reactions.

Strength Training or Cardio?

Ah, the age-old debate. Look, they are both awesome, for so many reasons. I love myself a long run and the endorphins I get from a high-intensity spin class. Your heart deserves to be strong so doing movement that keeps it healthy is important, but if you're a mom, and trying to get back into fitness, you probably don't have a lot of time, so prioritizing strength training is a game changer - here's why.

1. Functional Strength for Everyday Tasks:

From lifting toddlers to carrying groceries, motherhood is a physically demanding job that rarely provides vacation days. When we say functional strength, we mean the ACTUAL strength to do the heavy and hard shit in your life, not just look good and flex in the mirror. Need to carry your kiddo kicking and screaming back from the zoo after they got overstimulated? Refuse to take 3 trips with groceries from the car? Kid demands you carry them on your shoulders or fling them around like a freaking monkey? Pick up some heavy stuff!

2. Improved Posture and Body Mechanics:

Pregnancy and childbirth take a TOLL on a woman's body, usually meaning hours bent over a tiny human and sleeping in weird positions, leading to weakened core muscles and poor posture. Strength training exercises, such as squats, deadlifts, and rows, help strengthen the muscles that support the spine and improve overall posture. Working on these muscles now means that you not only stand up straight now but you're also less likely to be a hunched-over old lady and don't tell me your back doesn't hurt right now. Want it to feel better? Strength training has got your back (literally).

3. Boosted Metabolism and Fat Loss:

While cardio may be the go-to for calorie burning, strength training offers unique metabolic benefits. By increasing lean muscle mass, strength training boosts metabolism, helping burn more calories both during and after workouts. Additionally, strength training promotes fat loss while preserving muscle mass - holla!

4. Bone Health and Longevity:

Look, it's completely unfair the stuff women have to deal with that men don't, and an increased risk of osteoporosis as you age is one of them. What's the answer? Strength training! Weight-bearing exercises like squats and lunges stimulate bone growth and enhance bone density, reducing the risk of fractures and osteoporosis later in life. By investing in bone health now, you're putting cash money into your mobility and bone bank for later.

5. Mental Health and Stress Relief:

This one is obvious, being a mom is lovely, wonderful, fulfilling, but also overstimulating, overwhelming, and stressful at times. Strength training offers more than just physical benefits—it's also a powerful tool for stress relief and mental well-being. The endorphins released during strength training act as natural mood lifters, helping combat stress, anxiety, and depression. If you're having a bad day, lifting some heavy stuff or throwing a slam ball does wonders.

6. Empowerment and Self-Confidence:

There is just something different about lifting heavy and what it does for your confidence and resilience. As moms see themselves getting stronger, both physically and mentally, they gain a newfound sense of empowerment. It also doesn't hurt to feel like Michelle Obama when you start seeing those arm #gains.

Does this mean you're off the hook entirely for cardio? Heck no! But if you only have time to prioritize one, and you're starting from scratch, body weight or exercises with slight resistance are the way to go. From there, try stacking in a daily walk to get things moving and you'll be surprised to see how much more energy you have and how much better you feel.

Need more inspiration? Hit me up for a custom workout plan!