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

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.

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!

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:

You can completely heal yourself, no matter the issue. The ancients all knew this. But modern medicine convinced us that we are broken and need their pills to fix us. However, if a fish is sick, you don't blame the fish; you clean the tank. And then you give the fish what it needs to thrive. The same goes for humans. We're all sick today because we're living in toxic environments and deficient in the nutrients needed to repair. Seed oils, artificial lights, air pollution, toxic fragrances, pesticides, endocrine disruptors, overstimulated nervous systems...we are swimming in the most toxic soup in history. We are all basically walking dumpsters. And then deficient in the nutrients critical for detox, repair, and regeneration. That is why I do what I do. To put together the ancient traditions that we've all lost access to. To remind people that we can heal and that you are not the problem (well, unless you're vegan and guzzling seed oils). And to give them the foods and nutrients they need to repair and regenerate.