sugar from the blood stream into your cells. Following a Primal/Paleo-style diet will improve the success of intermittent fasting. You will not get the desired results if you binge on junk food or gorge on a pizza.
Intermittent Fasting and Exercise Intermittent fasting will naturally in-
crease your growth hormone (GH) levels, and when you add a burst or surge work- out, this will also increase GH levels. GH is known as the fitness hormone because is plays an important role in building muscle and burning fat. The American Col- lege of Cardiology in New Orleans showed that fasting triggered a 1,300 percent rise of human growth hormone (HGH) in women and an astounding 2,000 percent in men. Focus on building lean muscle mass which will increase your basal meta- bolic rate and quicken fat metabolism. High intensity short duration exercise used in pattern with aerobic exercise has been shown to have a healthy effect on hor- mones and will enhance the results with your intermittent fast.
Intermittent Fasting and Leaky Gut Increased intestinal permeability, aka
“leaky gut”, can cause increased inflam- mation, digestive issues, hormonal and brain imbalances, and autoimmune disor- ders. Utilizing intermittent fasting will help heal a leaky gut because you are not con- stantly snacking or eating which allows the gut microbiome to rebalance. Our gut has a difficult time healing when it constantly is digesting food. Multiply that with a stan- dard American diet high in sugar, will lead to feeding candida yeast in the gut resulting
even more leaky gut symptoms. When you are only consuming your food during 6-8 hours window of time, you have 16-18 hours of time for the gut to repair and heal. This short fasting time frame is mostly done when you are sleeping and will help reset the microbiome in your gut by starving down candida yeast and other pathogens. It will change your metabolism from being a sugar burner to a fat burner. This goes against diet books that talk about eating 6 small meals a day. When you eat this way, you are training your body to constantly being in need of calories and most of the time those calories are sugar if you are not following a clean diet. This will further drive your hormones out of balance. It takes the average person 8-12 hours to burn through sugars stored in body, so utilize the time you sleep to get you there faster.
When and How Often? The best time to eat is later in the day.
So if you are eating in a 6-8 hour window, you want to start eating at 12:00pm or later and be done at 6:00pm-8:00 pm. There are a few reasons for this. First, your digestive tract and liver are in absorbing and re-building mode at night. In the morn- ing your liver and digestive system are in excreting mode, which is the most com- mon time to have a bowel movement. Second, after you eat a big meal you natu- rally will become tired thus getting you ready to fall asleep for the night. Last, a big portion of the fasting is done while you sleep. It is important then, to consume enough water in the morning to help the detoxification effect and re-hydrate the cells. Adding in some Himalayan sea salt
Maureen Lamont, ANP-C Maureen Lamont, ANP-C is a
www.RobinhoodIntegrativeHealth.com Maureen Lamont, ANP-C
board certified adult nurse practi- tioner. She has 10 years of clinical experience in addition to many years as a nurse. She is passionate about helping people optimize their health and wellness and she is liv- ing one of her dreams here at RIH. She is welcoming new patients! She will be addressing all of the issues commonly dealt with at RIH.
336.768.3335
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• Reduces stress & anxiety • Boosts immunity • Alleviates shoulder, back & hip pain
• Improves flexibility & strength • Increases energy • Improves athletic performance
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will keep your metabolism and energy up and help you avoid fatigue and brain fog. Here is an easy way to transition into intermittent fasting: • Phase 1- Stop eating after dinner no later than 8pm • Phase 2- Stop eating after 8pm and drink a high protein smoothie with MCT oil in the morning • Phase 3- Skip breakfast and have light to medium portion lunch and a bigger dinner.
Contraindications While intermittent fasting can be a
powerful tool, there are several conditions that should take the approach slowly; ad- renal fatigue, thyroid conditions, autoim- mune disorders, and methylation defects. People with these conditions can do inter- mittent fasting, but need to be cautious in their approach due to the initial stressful effects on the body organs. Women, espe- cially, need to be cautious due to the fluctuations of hormones throughout the month. It is recommended that anyone interested in intermittent fasting or fasting of any type work with a natural medicine practitioner that is knowledgeable in this field before beginning.
Written by Dr. David Schwartz, DC
D.PSc with Triad Health Center, 2311 W Cone Blvd #228, Greensboro. Listen to his health radio program on 94.5FM Saturdays at 11:30am. His next live seminar is happen- ing on November 16th. To reserve tickets: 336-288-4677 or visit
www.TriadHealth-
Center.com. See ad on page 13.
EVERYONE IS WELCOME. Regardless of your experience, we have a class for you.
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NOVEMBER 2017 27
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