But we are sticking with
those New Year's resolutions.
Away.
Overall health benefits that it can have too.
Not just losing that weight. There's a ton
of benefits. Everything from
weight loss to repairing your
gut to resetting your moods.
It's yeah, it's endless. For
people who've never tried it,
what is intermittent fasting?
OK, so intermittent
fasting in a simple sense is going without
food for a significant period of time.
So the next question usually people ask is,
well, what's that time period?
So you're looking at about 13 hours.
At 13 hours without food,
you switch over into a
whole new energy system.
Called your fat burning energy system and
your body makes something called a ketone,
and it's in that state that you
start to lose weight and heal at
a faster rate than most people
have ever experienced before. So
is fasting. Do you find it more
sustainable than like any other
kind of weight loss approaches?
It's crazy the number of people who
have come to me and said I've never been
able to follow a consistent diet plan,
even though this isn't a diet plan,
it's just because we're made to fast.
So you're going into a.
Whole nother energy system that you
may have never experienced before.
So it's weird.
It's like diets get harder with time,
fasting gets easier with time.
Becomes your routine.
Yeah, you have some of the foods out here.
These are some good foods to help you break
that fast. Is that little bit about.
Yeah, I guess it's kind
of like you're fasting,
but then you don't wanna just kind
of blow what you just did, right?
Chocolate chip cookies for breakfast?
Yes. What are some of these good
foods that you would. Yes. So what
I did is I broke it into two different
categories because the biggest
thing that happens when people
first start to fast is that once
they go into their eating window,
they just eat whatever they want.
But with fasting, you actually
are repairing your gut microbiome.
So when you that first meal
you eat really matters.
So this is our typical meal that
you can break your fast with a
lot of different options here,
but I would say like.
This one. This is avocado,
olive sauerkraut and some chia seeds.
If your microbiome could speak to you,
this is what it would say.
It wants to eat so that your
gut bacteria want this.
The other thing that a lot of people do,
the one they fast,
really simple and easy,
is just some yogurt and blueberries,
maybe a handful of nuts.
Some people like bone broth is their door in.
I was not.
Yeah, it's, it's an acquired
taste. So that's kind
of what we do to break a fast. OK.
And then and this is really a big
purpose of fast like a girl is to
help women understand how to do this
in accordance with her hormones.
So this, this right here is what
we call hormone feasting foods.
So these are the foods that progesterone
and estrogen really want you to eat.
So for example, all the squashes
are great for building progesterone,
which is the hormone that comes in, right.
Before our cycle starts.
So if you have a lot of bad PMS
symptoms or you're feeling really
anxious right before your period,
more of squashes,
more sweet potatoes are going
to be incredible.
The other thing is you'll notice
I have some chocolate there.
We have to point
that out because chocolate,
really dark chocolate,
is rich in magnesium,
and magnesium is another food that
your hormones love because you can.
When you have enough magnesium,
you can make estrogen and progesterone.
Progesterone a lot easier,
so we highly recommend good chocolate.
And then I would say the other thing
that I really want to point out here
is that there's a lot of bitter foods.
So Redico is a bitter food,
arugula is a bitter food,
and you need to support your liver if
you want to be able to break hormones
down that you actually are making.
So something as simple as a salad like this,
and you've got protein,
you've got a bitters, you've got,
good fat you've got.
Citrus fruit and all.
And then finish it up with some
chocolate and your hormones will be
happy because otherwise if you're a
woman and you're doing intermittent
fasting can be bad for your hormones.
Yeah. So the week before our periods,
we do not want to fast. That is the time.
In order to bring progesterone up,
you need to bring glucose up.
So glucose is the measurement
of blood sugar in your body.
So we got to bring that.
So the biggest mistake that women are
making once they start fasting is they
just fast all the time and it's the week.
For our cycles that we need to not fast.
We need to go into foods that are
a little bit higher in glucose.
OK delicate I so much but
we can handle it all.
Ellen we got this and so much information.
Doctor Feltz, thank you so very much.
You can learn about this and
so much more in her book.
Fast like a girl.
You can order a copy now on Amazon.
Thank you so much, Doc.