Should I be fasting or feeding? When, Why & How. The body works in rhythms, so we create "fasting" windows and we create "feeding" windows. 16:8 (Feeding or eating in an 8 hour window & fasting or zero calories for 16 hours) works at first because it stimulates fat-burning hormones. But when it’s done every day for too long especially in women your body eventually adapts by slowing your metabolism, conserving energy, and holding onto fat. So if fat loss has stalled, energy feels lower, or your body feels “flat”, it’s not willpower. It’s biology. 1. Why does 16:8 Work at First? When you fast, your body releases- - Adrenaline - Norepinephrine - Fatty acids These hormones- - Increase fat burning - Keep metabolism from dropping - Make you feel sharp, light, focused That’s why 16:8 often feels amazing at first. But that effect is meant to be temporary. Fasting is a stress signal. Stress is helpful only when followed by recovery. If your body thinks a Tiger is chasing it, there's no way it will release fuel (Fat) 2. Why Daily 16:8 Eventually Stops Working When fasting happens every single day, the body stops seeing it as a helpful pulse and starts seeing it as a pattern of scarcity. At that point your body says, “Food is predictably limited. I should conserve energy.” So it responds by - - Lowering resting metabolic rate - Burning fewer calories at rest - Losing some muscle - Increasing adaptive thermogenesis (energy conservation) This can happen in 2-3 weeks, not years. So you may be - - Eating less - Fasting more - Working harder - and yet burning less. That’s not failure. That’s your metabolism doing its job. 3. Why Shorter Windows Can Burn More Fat A 12:12 or 14:10 window does not turn fat loss off. You still get the following benefits - - Insulin drops overnight - Fat mobilization in the morning - Access to stored fat - Better thyroid signaling - Better leptin (fat-loss hormone) signaling - Better muscle protection - Better recovery between stress pulses

FitnHealthy Truth - Meal frequency doesn't significantly affect metabolism total, intake and food quality matter more. WHY This Myth is Wrong- Eating 5-6 times a day doesn't "stoke" metabolism. What matters is nutrient balance and overall energy balance. Frequent eating can actually also lead to overeating if done mindlessly. FitnHealthy How (1 Simple Tip)- Try eating 2-3 satisfying Protein focused meals today spaced 4-5 hours apart and see how your energy feels. Take your time and allow your stomach to let your brain know that you're full enough. Do you prefer frequent small meals or fewer, larger ones? Why?

After learning that fluorine, chlorine, and bromine compete with iodine, the natural next question is, Okay, so where do I actually encounter these? 1. Citrus sodas (like Mountain Dew, some orange sodas) - Many citrus flavored sodas historically used brominated vegetable oil (BVO) to keep flavor oils suspended. This should've stopped with any new inventory after Aug 30th, 2025 in the USA & Canada. - Bromine competes directly with iodine at the thyroid. - Even when BVO is removed, these drinks are may still be made with fluoridated and chlorinated water and synthetic dyes. 2.White commercial bread, bagels, and burger buns - Many industrial bakeries still use bromated flour to improve dough texture and shelf life. - That bromine becomes part of the food and enters the body again competing with iodine. 3.Sports drinks and neon-colored beverages Brightly colored sports drinks often contain - Artificial dyes - Processed water - Sometimes halogenated stabilizers 4.Fast-food fountain drinks These combine multiple factors- - Fluoridated water - Chlorinated water - Syrups with dyes and stabilizers - Plastic piping and storage 5.Packaged pastries and snack cakes - Donuts, toaster pastries, snack cakes, and shelf-stable baked goods often contain- - Brominated flour - Artificial colors (think of brightly colored donuts for example) - Industrial oils 6.Processed cheese slices and “neon” (red, blue, green, yellow, purple) snack foods Bright orange cheeses, chips, and snack foods often use synthetic dyes and highly processed inputs that increase chemical exposure without supporting mineral balance. These foods - Increase iodine competition - Increase halogen exposure - Displace nutrient dense foods that could be eaten instead - Increase metabolic and inflammatory burden Which can make thyroid function harder especially in midlife women with rising stress and declining resilience. FitnHealthy Forever Tip -

Alzheimer’s Is Not an Old-Age Disease (It Starts in Your 20s) Most people think Alzheimer’s is a disease of old age.That’s not true. The symptoms show up late.The disease process starts decades earlier. - The biochemical changes begin as early as your 20s - Symptoms appear much later (60s-80s) - By the time memory loss is obvious, the brain has already been shrinking for years Which means that Alzheimer’s is not a sudden disease It’s a slow metabolic and inflammatory process The 4 common phases of cognitive decline 1. Pre-symptomatic - changes show up in blood and brain scans, but you feel fine 2. SCI (Subjective Cognitive Impairment) - you feel “off,” but tests look normal 3. MCI (Mild Cognitive Impairment) - testing shows decline, but you’re still functional 4. Dementia - daily life is impaired Most people wait until phase 3 or 4 to act. That’s like waiting for a heart attack before caring about arterial Health. FitnHealthy Tip - Alzheimer’s is not inevitable. It is influenced by - - lifestyle, - metabolism, - inflammation, - toxins, - hormones, - and blood flow - for decades before diagnosis. Prevention doesn’t start at 70, it starts at 30, 40, 50. Are your mental faculties getting sharper or more dull? Is this a big concern for You?

What Actually Protects the Brain? There is no magic pill. There is a clear pattern of what works. Know your status - Blood markers such as pTau 217, GFAP, NFL, and the beta amyloid ratio can detect early risk. Stabilize metabolism - Reduce sugar and ultra processed foods, - improve insulin sensitivity, - use mild ketosis when appropriate, - and use overnight fasting carefully. Reduce inflammation and toxins - Heal the gut and oral microbiome, - reduce mold and chemical exposure, - support detox through fiber, sweating, and clean water. Restore support - Optimize vitamin D, - balance hormones especially during perimenopause and menopause, - prioritize sleep, - oxygenation, - and nervous system regulation. Maintain blood flow - Exercise, support nitric oxide, and improve vascular health. Train the brain - Learning, novelty, memory work, and engagement matter. FitnHealthy Forever Tip - Brain decline is not destiny. It is a signal. Signals can be responded to. Alzheimer’s begins decades before symptoms. It is driven by lifestyle modifiable factors. The brain is responding to stress, not randomly failing. Early action changes outcomes. Precision lifestyle beats generic treatment. Your brain is adaptive. Support it and it can protect and repair itself.