Intermittent fasting has become such a buzz term these days, so what is the big deal? Are there real health benefits? Is it worth trying? Let's dive in! Intermittent fasting has been proven to be beneficial for improving multiple areas of health. Here are a few of them: ⭐ 1. Improved Insulin Sensitivity During fasting periods, insulin levels drop, which allows your body to access stored fat more easily. Over time, this can improve insulin sensitivity and help stabilize blood sugar. ⭐ 2. Supports Fat Loss IF naturally reduces the eating window, which often (not always) leads to reduced calorie intake. Lower insulin + better fat mobilization = an easier pathway to fat loss. ⭐ 3. May Boost Growth Hormone Fasting can temporarily elevate human growth hormone (HGH), which supports fat metabolism and helps preserve lean muscle mass—great for someone who lifts heavy like you. ⭐ 4. Cellular Repair (Autophagy) Periods without food stimulate autophagy, your body’s clean-up process where it removes damaged cells. This is linked to longevity and reduced inflammation. ⭐ 5. Improved Digestive Rest Your gut gets a longer break, which may reduce bloating, improve digestion, and increase overall GI comfort. ⭐ 6. Mental Clarity & Steady Energy Many people experience improved focus while fasting due to more stable blood sugar and the use of ketones for fuel. ⭐ 7. Simplicity & Routine No calorie counting, no complicated planning—just a structured eating window. This makes IF sustainable for many people. As with any dietary change, IF may not be right for you. If you are thinking about starting, begin with a small window (12-14 hours to start) and work your way up, depending on how you are feeling. For example: stop eating at 7:00pm and eat breakfast between 7:00am and 9:00am. Do this for a few days, and if you are feeling good and would like to increase your fasting window, you can! Slowly increase by 1 hour per day until you reach your desired fasting window. ⚠️ A Quick Note

Cinnamon Cinnamon has been used to flavor foods and beverages for thousands of years. There are many types of cinnamon, but the most common varieties are Ceylon or "true" cinnamon (Cinnamomum verum), grown primarily in Sri Lanka, and cassia cinnamon (Cinnamomum aromaticum), which is grown throughout southeast Asia. The bark is stripped and peeled to harvest spice-grade cinnamon, while the leaves, flowers and fruits of the plant are used in cooking as well as traditional herbal remedies. The type of cinnamon plant as well as the method of harvest are important factors in both taste and health effects. Rich in antioxidants, Cassia cinnamon has been used topically as an insect repellent, while Ceylon cinnamon is promoted as a dietary supplement for GI upset. While most people are unlikely to overconsume cinnamon, when taking supplemental quantities, it's important to ingest only the Ceylon variety, preferably organically grown. Cassia cinnamon contains a chemical called coumarin, which can be harmful to the liver. One of the most studied health conditions for which cinnamon has shown promise is Type 2 diabetes mellitus. A 2011 meta-analysis published in the Journal of Medicinal Food determined that cinnamon intake results in a statistically significant lowering of fasting blood glucose levels for people with Type 2 diabetes and/or prediabetes. Another benefit of cinnamon for diabetics and prediabetics is cinnamon's ability to lower systolic and diastolic blood pressure. Cinnamon also has clinically demonstrated antitumor and anti-inflammatory properties. Nutmeg Used in sweet and savory dishes around the world, nutmeg (Myristica fragrans) is a spice that has been valued for centuries. Closely related to mace, nutmeg is the seed of the plant and mace, the dried covering around the seed. Native to Indonesia and a fundamental commodity on the Silk Road spice trade, nutmeg is now widely grown across the tropics. Nutmeg has a unique flavor profile, mixing warm, exotic notes with an aromatic pungency; it's so potent, nutmeg was once thought to ward off the plague. Other purported health benefits have been substantiated in modern times, making this spice a truly valuable component of both your spice cabinet and your herbal apothecary. Some benefits of nutmeg that are backed by science include:

HOW WOMEN GOT OUT OF SYNC For centuries, folklore and culture have linked the 29.5-day lunar cycle to the average female menstrual cycle. New research suggests this wasn't just folklore—it was a biological reality. This connection, however, has recently been broken. A 2025 study reveals that modern life, particularly our light environment, has "desynchronized" women from this natural rhythm. Below, we explore why this happened and the simple steps you can take to support your body's internal clocks. WHAT THEY LOOKED AT Researchers, led by chronobiologist Dr. Charlotte Förster, analyzed long-term menstrual records from 22 women, with some data stretching back to 1950. They compared these cycles against the phases of the moon. - They specifically looked at women who were not using hormonal contraceptives. - The goal was to see if menstruation starting dates clustered around specific moon phases (e.g., full moon or new moon). WHAT THIS PROVED: THE 2010 PROBLEM The data showed a stark difference between the past and the present. - Before 2010: A clear pattern existed. Women’s cycles frequently "coupled" with the lunar cycle, with menstruation tending to start around either the new moon or the full moon. Over 90% of women in the study showed this synchrony for at least some period of time. - After 2010: The synchronization "completely disappeared." The data became random, with no clear relationship between the cycles. So, what happened around 2010? The mass adoption of LED screens and smartphones. KEY TAKEAWAYS: HOW PHONES SCRAMBLE YOUR CLOCK

Traveling this holiday season? Take the stress out of staying on track with your clean eating habits with a few of my favorite travel tips and tricks: 1. Before the Trip — Set Yourself Up for Success Pack clean-eating essentials: (I carry a backpack filled with lots of healthy snacks so I don’t find myself without clean options) **Preparation = success!** - Single-serve nut butters or nuts (unsalted) - Clean protein bars (minimal ingredients) - Fruit that travels well (apples, oranges, grapes) - Electrolyte packets with no added sugar - Collapsible water bottle - Beef sticks (Chomps. Nicks Sticks, Epic) Do a little research: - Search for a grocery store near your hotel - Check restaurant menus online ahead of time - If possible, book accommodations with a mini fridge or kitchenette 2. Airport & Airplane Strategy Airports are notorious for grab-and-go junk food, but clean choices do exist: What to look for: - Salads with protein (ask for dressing on the side) - Hard-boiled eggs - Nuts/seeds - Veggies and nut butter - Jerky with clean ingredients - Fruit cups On the plane: - Skip the snack boxes (they're usually highly processed) - Ask for sparkling water instead of juice or alcohol - If meals are served, request extra veggies when possible Road Trip Tips - Bring a cooler and refill ice from gas stations/hotels - Stop at grocery stores instead of fast-food chains - Look for: Rotisserie chicken Cut veggies + hummus Salad bar Pre-cooked boiled eggs Gas station hacks: - Unsalted nuts, jerky with clean ingredients, fruit cups - Sparkling water instead of sodas/energy drinks 3. Hotel Game Plan Once you check in: - Hit a grocery store and grab: Pre-washed salad greens Cooked protein (rotisserie chicken, deli turkey without additives) Fresh fruit + raw veggies Nut butter Raw nuts Bottled water No fridge? - Apples, oranges, bananas, avocado - Nuts/seeds - Canned tuna packets - Shelf-stable protein shakes (Orgain is one of my favorites)

As we head into the holiday season, there may be some stress surrounding how to manage eating clean throughout all of the get-togethers and festivities. Below are some of my favorite ways to navigate this time of year. 1. Don’t Skip Meals Many people “save up” calories for a big holiday meal — but that usually backfires. Skipping breakfast or lunch often leads to overeating later. Instead, eat balanced meals throughout the day with protein, healthy fats, and fiber to keep your blood sugar steady and hunger under control. 2. Prioritize Protein At parties or family dinners, fill your plate with lean proteins first — turkey, chicken, fish, or eggs. Protein helps you feel full, supports muscle maintenance, and keeps cravings in check. 3. Choose Your Treats Mindfully You don’t have to skip dessert entirely — just be intentional. Ask yourself which treats are truly worth it (your favorite homemade pie, for example) and skip the ones that aren’t special. Enjoy it slowly and without guilt. 4. Watch the Hidden Sugar and Sauces Holiday dishes like cranberry sauce, glazes, and dressings often pack more sugar than you realize. A good tip: take smaller portions of sugary sides and double up on protein. 5. Stay Hydrated Dehydration can disguise itself as hunger or fatigue. Drink a full glass of water before meals and aim for half your body weight in ounces of water per day. Add lemon or sparkling water if plain water feels boring. 6. Keep Moving Even a short 15–20 minute walk after a big meal can aid digestion, balance blood sugar, and reduce stress. Staying active — even in small ways — keeps your energy and mindset positive through the season. 7. Plan Ahead If you’re going to a party, offer to bring a healthy dish you enjoy and feel good about. That way, you’ll know there’s at least one clean option available. 8. Practice the 80/20 Rule Eat clean about 80% of the time, and give yourself grace for the other 20%. The goal isn’t perfection — it’s consistency. A few indulgent meals won’t undo your progress if you get back to your normal habits right after.