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

Sleep is essential for memory consolidation, tissue repair, and emotional regulation, yet most of us aren't getting enough. Your gut microbiome may be directly influencing your sleep quality. Scientists have discovered that bacterial peptides released during microbial growth cross the blood-brain barrier and bind to receptors that trigger sleep responses. Metabolites like butyrate (a short-chain fatty acid produced by beneficial gut bacteria) and compounds involved in melatonin synthesis can directly or indirectly affect your sleep-wake cycles. Studies show that a more diverse microbiome correlates with better sleep efficiency and longer total sleep time, while conditions like insomnia are linked with lower abundances of health-promoting bacteria. In my clinical experience, I've seen this connection play out repeatedly: when we successfully address GI issues like SIBO or IBS, patients often report dramatic improvements in sleep quality. If you're struggling with sleep and also have digestive issues, addressing your gut health could be an important piece of the puzzle.

Low-carbohydrate diets continue to face skepticism in mainstream nutrition, but a comprehensive analysis of 174 studies challenges that narrative with solid data. The 2025 meta-analysis of over 11,000 participants found that carbohydrate-restricted diets significantly reduced triglycerides, blood pressure, and inflammatory markers, while increasing beneficial HDL (good) cholesterol. These improvements in heart health markers occurred alongside reductions in body weight and waist circumference. Moderate-carbohydrate approaches (roughly 26% to 45% of calories from carbs) offered balanced benefits, while stricter ketogenic diets produced greater weight loss but modest increases in LDL cholesterol. The improvements were most pronounced in women and individuals with excess weight. In my clinical experience, patients often find lower-carbohydrate eating more sustainable than traditional calorie restriction, reporting better energy, reduced cravings, and improved metabolic markers. If you're dealing with elevated triglycerides, high blood pressure, or metabolic concerns, working with a practitioner to gradually reduce refined carbohydrates while emphasizing healthy fats and adequate protein may be worth exploring.

1. Practice Sleep Hygiene Get a jump-start on a healthy New Year by resolving to prioritize sleep during the holidays. Practicing sleep hygiene is important for both physical and mental health. If you don't have consistent habits around sleep, you may not be setting yourself up for optimal rejuvenation from time spent in bed. By implementing a few conscious and consistent nightly habits, you'll ensure that your down time sets you up for a great tomorrow. First, make your bed as inviting as possible by replacing your worn-out or unsupportive mattress with one that supports healthy sleep posture. Be sure to also choose a mattress made from natural materials, without chemicals. To keep bed clothes fresh between washings, make a relaxing aromatherapy spray. Add around 20 drops of lavender essential oil (known for its soothing properties) to a small spray bottle of filtered water. Mist sheets and pillowcases when you make your bed in the morning and once again before settling into bed. The scent of lavender will calm your mind and signal your body that it's time to relax. Next, prepare for sleep by instituting a wind-down period one to two hours before bedtime. Minimize the use of screens and dim overhead lights in favor of task lighting. Soften the volume of conversations and reduce strenuous activity to begin relaxing your body and mind. If you're serious about getting good sleep, consider banning all screens, including the television, from your bedroom. Exposure to unnatural light, especially blue light from screens, can alter your body's circadian rhythm, your natural, internal synchronization with the sun. Research has shown that even brief exposures to blue light can lower levels of melatonin secretion, the hormone that helps you feel sleepy at night. By creating and practicing bedtime rituals, you send a signal to your body that it's time to relax, recharge and restore. Getting regular, deep sleep will provide a sustainable foundation for good moods and high energy so you can handle whatever the elves put on your to-do list.

There is no question that the epidemic of chronic health issues we are currently facing correlates with the increase in sugar consumption (and seed oils). In other words, in order to regain our health, we need to address this issue. What I mean by sugar is refined sugar, like corn sugar, high fructose corn syrup, and white sugar. These sugars are the worst because they wreak havoc on your body in several ways. First, sugar affects your immune system. When you consume sugar, your white blood cell activity is reduced for the next 2 weeks, making you more prone to infections and illnesses. Have you ever wondered why the flu season is at its worse after the holidays? Second, sugar depletes your body of vitamin D, which, again, increases your risk of infections and other health issues, as vitamin D performs more than 100 functions in the body. In addition, sugar also depletes magnesium and calcium. Third, sugar consumption increases your appetite by about 400-500 more calories a day! So, sugar by itself leads to weight gain and, indirectly, increases your appetite. Therefore, make every effort possible to cut out sugar completely. On the other side, natural options are dates, coconut sugar, maple syrup, allulose, and stevia. These are good in moderation!