Intermittent fasting not only supports fat loss but also offers additional benefits such as mental clarity, boosted confidence, and a deeper connection with oneself.
Cynthia, a nurse trained in western medicine and a functional nutrition expert, is deeply passionate about women’s hormonal health. She believes that the inherent power of food and nutrition can be the greatest asset in your health and wellness journey.
In her TED talk titled “Intermittent fasting: a transformational technique”, which has garnered over 15 million views and nearly 12,000 comments, Cynthia explores why this video has captivated such a massive audience.
Is breakfast really the most important meal of the day?
What if I told you that the idea of “breakfast being the most important meal of the day” is a myth? And what if I suggested that when you eat is more critical than what you eat?
Many traditional nutritional teachings, like snacking throughout the day or eating several small meals, might be outdated.
In the next few minutes, I want to introduce you to a concept and strategy that could completely transform the way you perceive health and aging.
Health changes over the past 20 years
Over the past two decades, as a nurse practitioner and functional nutrition expert, I’ve observed a significant shift in health trends and a sharp rise in preventable diseases like obesity, diabetes, and cardiovascular conditions.
Sadly, many of these diseases are entirely preventable.
Nutritional choices have a far greater impact than we often realize. During my nursing training, we were taught the mantra: “exercise more, eat less.” But for most of my female patients, the calorie-in versus calorie-out approach simply doesn’t work.
Rethinking aging and weight gain
I don’t believe women have to accept weight gain as an inevitable part of aging. Data from the U.S. National Health and Nutrition Examination Survey (NHANES) reveals that in the 1970s, Americans typically ate three main meals a day with no snacks. Today, they consume three meals along with numerous snacks throughout the day.
This pattern has led to the body relying on sugar as a primary energy source (sugar burner) instead of fat (fat burner), contributing to issues like weight gain, inflammation, and reduced metabolic efficiency.
Conversely, those who utilize fat as their primary energy source tend to have steadier energy levels, reduced cravings, better weight management, improved sleep, and slower aging.
The power of intermittent fasting
One of the most effective strategies I use with my female patients is intermittent fasting. This approach not only aids fat loss but also provides benefits like improved mental clarity, heightened confidence, and a renewed sense of self.
What’s remarkable about intermittent fasting is that it’s free, flexible, and simple. You simply fast for a fixed period, such as 16 hours, and eat within an 8-hour window (16:8).
During fasting, the body shifts to burning stored fat for energy, reduces visceral fat, improves insulin sensitivity, and lowers the risk of diseases like diabetes, cancer, and Alzheimer’s.
Foods to prioritize during intermittent fasting
When eating, focus on natural, unprocessed foods. Prioritize high-quality protein (organic meats, wild-caught fish), healthy fats (butter, coconut oil, avocados, nuts), and complex carbohydrates from vegetables, berries, and sweet potatoes rather than processed foods like bread or pasta.
Minimize sugar and alcohol as they can negate the benefits achieved through intermittent fasting.
How to start intermittent fasting
Begin by fasting for 12–13 hours daily and gradually increase the fasting period by one hour each day until you reach 16 hours. Ensure you stay hydrated and commit to the method for at least 30 days before assessing its impact.
If you have chronic health conditions, consult your doctor before trying this method.
Weight gain is one of the biggest concerns for many women. Instead of spending money on expensive protein powders or unsustainable weight-loss products, you can adopt a simple, free, and effective strategy at home.
Try intermittent fasting – a practical and safe solution to improve health and enhance your quality of life.
Watch the full video [HERE].
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