Tag Archive for: how to break a fast for women

Women! STOP Fasting Like Men (it’s  Different for You)

Women! STOP Fasting Like Men (it’s Different for You)

Women! STOP Fasting Like Men (it’s Different for You)

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Women’s Fasting – How to Structure Eating Window (Meal Timing)

Women! STOP Fasting Like Men (it’s Different for You)

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Timestamps ⏱

0:00 – Intro: Side Effects of Late-Night Eating
2:24 – Eating Enough During Your Eating Window
3:53 – How to Break Your Fast + What to Eat
4:58 – 2nd Meal: When & What to Eat
7:13 – 3rd Meal : When & What to Eat
8:23 – Important Note on Calorie Intake

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Official Fast BREAKING Checklist – How to Break a Fast Safely

Official Fast BREAKING Checklist – How to Break a Fast Safely

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Official Fast BREAKING Checklist – How to Break a Fast Safely?

if a picture is worth a thousand words then a checklist is worth a million words so I’ve given you a visual representation of a fast-breaking checklist you see intermittent fasting is really easy but when it comes down to breaking the fast it can get a little bit complicated and I’ve spent a lot of time doing in-depth videos that really really get granular and you could definitely check those out I’ll put them in the description but I figured let’s just do a simple video that gives you the basics of breaking a fast in terms of a checklist so we’ll just go ahead and dive right in now I do ask that if you haven’t already you hit that red subscribe button and then hit that little bell icon we have new videos coming out all the time we are really pumping out really good high-quality content and I really would appreciate if you would hit that subscribe button and also turn on notifications all right so the number one golden rule that everyone needs to follow no matter what diet you actually do within intermittent fasting for example if you’re vegan vegetarian and ketone on keto whatever the one rule that still applies is do not mix your fats and your carbs when you break a fast so that means no combining a rice cake with almond butter that means no combining a greasy steak with a piece of bread no fats and carbs combined and this reasoning is simple when you eat carbohydrates you spike your insulin okay but when you eat fats you spike your insulin via another pathway and I’m gonna make it very simple it’s it’s called the oscillation stimulating protein process so what that does is it compounds the insulin spike from the carbohydrate basically when you combine fats and carbs you get a really large insulin spike and you run a much higher risk of storing fat so it’s just not even worth messing around with it when you break it fast so just don’t combine them you can combine them later on if you want to but definitely not when you break a fast okay got that out of the way if you are non keto ok non keto I want you to break a fast with lean protein or a lean protein shake generally recommend a pea protein shake or a hemp protein shake instead of way I’m not anti whey protein but right when you break a fast can be very hard on your gut mucosal layer so be very cautious there I want you to have a high glycemic index carbohydrate which sounds crazy but if you’ve ever heard the old thing about after a workout how you should have a high glycemic car because it helps you absorb glycogen it helps you absorb the carbohydrates better well that’s essentially what we’re after here okay you have to almost envision the end of your fast as being like a workout okay you need your protein in and then you actually need your carbohydrates in to restore glycogen but you want to do it with a high glycemic index carbon example of that would be something like a rice cake or perhaps a puffed rice organic puffed rice cereal or something like that that doesn’t have any sugar added to it just a straight up high glycemic carbon another good example is a potato that has been baked with no butter anything on it because the baking process the heating of a potato separates the starch molecules to make it very high glycemic okay then bone broth is okay you don’t have to have it but a lot of people ask about it so bone broth is definitely okay there’s no fat in Mon Roth you’re good to go fructose a small amount now what I mean by that is like a half of a small orange or a half of a nectarine something like that or some berries okay in fact berries you may want to even be careful with because we want to keep the fiber content pretty low okay we don’t want to slow digestion we want to just make it nice and simple what fructose is gonna do is it’s going to combine with this carbohydrate here to enhance absorption regular carbohydrates have a different transport system than fructose carbohydrates so you can actually increase the absorption of carbohydrates by having maybe 20 grams of carbohydrate or 10 grams of regular carb and 10 to 20 grams of fructose okay and then I usually recommend a couple Omega 3 tabs okay so like couple capsules of Omega 3s because it’s going to help with protein synthesis okay it helps with the potential absorption of this protein here okay now let’s jump over to keto if you’re doing keto and you’re breaking a fast also lean protein I mean chicken I mean fish I highly recommend you don’t use lean red meat right when you break a fast and trust me I’m still cool with red meat I love it I just don’t have it right when I break fast as digestive lis it’s tough and usually it has a fair bit of fat in it you can get lean chicken or you can get lean whitefish and make it really easy again when it comes down to the shake I recommend doing a pea protein shake or a hemp protein shake I went ahead and I put a link down below for Sunwarrior they have this blend called the warrior blend which is a blend of pea and hemp protein and it’s perfect for breaking a fast it’s not gonna have the dairy it’s not gonna have the way in there but it gives you the complete abundant amino acid profile that you need that’s really easy for your body to break down so special link down below with a discount for anyone that wants to check it out okay then we have again bone broth makes the cut good to go there low fat now this so is against the grain of what you’re thinking right your keto you want to break that fast with fat but you need to control it okay you break that fast you keep it lean protein just your shake or just your chicken or just your fish and low fat couple tabs of omega-3 three or four maybe at the most okay that’s the only fat that you’re gonna get in is coming from your omega-3 capsules period okay then remember with any of these categories 60 90 120 minutes later you have a regular meal which again lots of videos down below in the description that explain that thoroughly I’m trying to keep it simple for this video we have to have a cortisol reduction protocol here’s what happens cortisol is elevated when we fast cortisol is okay cortisol helps us burn fat okay it is good the only time cortisol is bad is when it is combined with insulin and when is insulin prevalent in our body when we are eating so case in point we need to reduce our cortisol levels prior to eating because if we are eating and our cortisol levels are still high a lot of what we eat is going to get stored so we need to exercise best efforts to control and reduce cortisol before we eat so cinnamon having a little bit of cinnamon before we break our fast has a big effect so cinnamon does something very interesting in your body it mimics insulin okay so when it mimics insulin it triggers your blood sugar to drop a little bit but it also has a cortisol modulating effect so a little bit of cinnamon goes a long way about a half an hour before you technically break your fast add some salt to your water you know pretty liberal amount a couple teaspoons before you break your fast what this does is it backs off of aldosterone a little bit within your body long story short when aldosterone is spiked up you’re going to have a cross reaction where you have cortisol spike depth so actually salt can potentially lessen cortisol so go ahead and give that a shot and then a fun one take a couple of magnesium tabs a couple hours before you break a fast because magnesium has been shown to control cortisol a little bit so the Journal of neuropharmacology found that magnesium deficiencies increased brain cortisol levels so when you’re deficient in magnesium which by the way studies have shown that for whatever reason fasting tends to deplete magnesium at astonishingly high levels compared to other minerals more so than potassium sodium whatever I don’t understand why but the studies have shown that so when you’re fasting you can expect to be deficient in magnesium which is going to drive up your cortisol so if you have some magnesium you can lessen that but it activates what’s called a pair of an tickler hypothalamic nucleus when you’re deficient in magnesium which makes you feel more stressed out point is have a little magnesium women-specific okay so if you are a female and you’re breaking a fast lean protein or a shake again Sunwarrior down below in the description if you want to check that out seaweed why iodine support iodine is a mineral you lose it and it’s very very essential okay you need it for your thyroid tyrosine combined so with iodine that you get from your diet to of course make active t3 thyroid hormone and when you’re fasting I don’t want your metabolism to slow down I don’t want your thyroid just slow down I want to keep it amped up I want to give it everything it needs so I have a little bit of seaweed snacks now I have some other tips for you here no gluten no gluten I don’t care who you are if you are a female you really need to stay away from gluten especially when you break your fast gluten can be very very cross contaminating when it comes down to the immunoglobulin affect within your body okay it triggers the release of a protein known as zon Ulan and this zhonya ‘ln triggers basically what’s called a TPO antibody to release which can attack your thyroid gland which sounds really aggressive and scary it’s not quite like that it’s just basically you potentially have something standing in the way of your thyroid operating it’s best and studies have shown that gluten definitely does cause some these issues it’s just hard to tell who it does it with and who it doesn’t and do you have to have an autoimmune condition etc etc the point is don’t risk it okay no dairy inflammatory and difficult for women especially because of the hormone effects right we’re very sensitive when we break our fast because have to be careful there and then lastly I know it got a little bit scraped up there but a bonus would be shellfish you can break your fast with like some shrimp or some scallops why because yes you get the protein and you get less connective tissue with the protein so it absorbs better but then you’re also getting the iodine that you would normally get from the seaweed but you’re also getting zinc and you’re getting copper which is going to further help your thyroid so shellfish really works well for women but I know not everyone can do that so any help kept it simple take a screenshot do whatever you got to do but please also give this video a share because I really want to get the word out and making it simple for people as always to keep it locked in here on my channel and I’ll see you soon [Music] you [Music] 

This Post Was All About Official Fast BREAKING Checklist – How to Break a Fast Safely.
Official Fast BREAKING Checklist - How to Break a Fast Safely

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Official Fast BREAKING Checklist – How to Break a Fast Safely – Thomas DeLauer

Get your pen and paper ready (or take it down in your notes on your phone, lol) because it’s checklist time!I’m going to give you a checklist that provides you with everything that you need in order to correctly break your fast. This is applicable to all types of diets, including a non-keto, keto, female-oriented, and a special cortisol-reducing protocol checklist! It’s gonna be fun and hopefully it help making breaking a fast easier for EVERYONE! Let’s dive in and I’ll see you in the COMMENTS!!

Golden Rule: Do not pair Carbs & Fats

Non-Keto

– Lean protein/protein shake
– High GI carb
– Bone broth
– Fructose
– Omega-3s

Keto

– Lean protein/shake
– Bone broth
– Low-fat
– Omega-3s

Cortisol-Reducing Protocol

– Cinnamon – acts like insulin excess blood sugar gets into the cell, lowers cortisol
– Add salt to back off production of aldosterone
– Still break fast with lean protein (not as big of an insulin spike)
– Magnesium:
A 2012 report, published in the Journal of Neuropharmacology, found that magnesium deficiency caused an increase in the production of cortisol in the brains of the mice, specifically by activating the paraventricular hypothalamic nucleus, a part of the brain that controls responses to stress and anxiety

Concluded: Magnesium calms your nervous system and prevents excessive cortisol by restricting its release and acting as a filter to prevent it from entering the brain

Women Specifically:

– Lean Protein/Protein Shake – lowers blood sugar so cravings are less
– Seaweed (iodine)
– No Gluten (thyroid)
– Avoid dairy
– Bonus: Shellfish

My Top Foods to Break a Fast With:

How to Break a Fast:

How to Break a Fast For Women [Female Fasting Instructions]:

What Breaks a Fast and What Does NOT Break a Fast – The Official Video:

The #1 Fasting Rule Everyone Needs to Know:

OMAD is Effective, but 2MAD is Better (and safer):

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting over Age 40 : The Complete Guide:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 – Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat:

References

http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.ncbi.nlm.nih.gov/pubmed/25546413

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How to Break a Fast For Women [Female Fasting Instructions]

How to Break a Fast For Women [Female Fasting Instructions]

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with How to Break a Fast For Women [Female Fasting Instructions]?

what is the most important part of an intermittent fasting regiment believe it or not it’s not the actual fasting part it’s how you break a fast when you break your fast your body is sensitive and it’s ready to absorb whatever you give it good bad or ugly you have the potential to build a lot of muscle or store a lot of fat at the end of an intermittent fasting day so let’s talk about how to break it but for women you see I’ve noticed that there’s a huge void out there when it comes down to information for women and intermittent fasting now truth be told there’s not a whole lot of things that we have to change in terms of breaking it fast for women versus men but there are some very important little things that I would recommend so we’re gonna touch on them so a lot of this is going to overlap what I would suggest for men but there’s going to be specific pieces that I think are gonna truly help women especially when it comes down to hormones and thyroid okay so we’re gonna talk about all that so let’s go ahead and let’s dive right in but first make sure you hit that red subscribe button and then hit that little Bell icon so you can turn on notifications let’s go ahead and let’s dive into this it’s easier to start with what you should avoid than what you should eat because quite frankly what you should eat is gonna be pretty simple and you’ll see as I go through this video ok the main things that we want to avoid first of all we want to avoid what are called fruit tans and galacto oligosaccharides now before you turn off this video because you think i’m gonna go super in-depth in the science i just had to start off with some fun $10 words okay all those mean are that those are types of things that don’t break down easily so we’re talking about garlic we’re talking about onions we’re talking about specific kind of fruit cans like in inulin things like that so the point is is don’t use garlic and onion and don’t use seasonings that have garlic and onion don’t even use garlic powder onion powder why because they don’t digest in the small intestine they go straight down into the colon and they ferment normally not a huge deal because that’s a prebiotic fiber right but at the end of a fast that causes sort of a redirect so your body is not working on absorbing the nutrients that’s working more on drawing water and attention and fermentation down to the colon so keep it clean keep it simple you want to assimilate whatever you take in right out the gate now the other thing is you don’t want to be having any kind of prebiotic fibers right so we’re talking about the things like asparagus we’re talking about any fibers honestly you kind of want to keep out of the equation especially prebiotic so artichokes asparagus stuff like that here’s why when you are intermittent fasting your gut biome sort of resets back to ground zero which is a great thing but it looks like this you have your bad bacteria here and you have your good bacteria here and more than likely I hate to say it your bad bacteria is probably elevated so when you fast everything kind of comes back down okay but you still have a higher ratio of bad bacteria to good bacteria so what happens is when you eat prebiotic fiber which is its job is to fertilize and grow existing bacteria in your gut it’s going to grow the bad bacteria more because you already have more of it so it’s feeding what you have and if you have more it’s going to feed that one more so what happens is you can actually cause gut dysbiosis so when you break your fast you actually want to avoid those veggies because you want to just bring it down with simple proteins and things like that so that eventually everything just balances back out and then once you’ve been fasting for a while you have a little bit more flexibility of adding those veggies in but quite frankly on a fasting day within the first couple hours of breaking your fast you shouldn’t be having those veggies the other important thing to note is dairy it’s very easy to want to just consume a whey protein shake at the end of a fast because it’s easy and it gets in your system and I commend you for it because it’s controlled and I appreciate that but dairy causes some pretty big surges of acid in the body in fact the annals of internal medicine published a study that found when they took a look at people that had ulcers and people that didn’t when they had dairy there was a much higher prevalence of acid because the protein and the calcium in dairy ends up causing a big surge of acid you don’t want that from a digestive benefit but more importantly we don’t want the inflammatory effect remember you’re sensitive at the end of a fast dairy as much as we might love it is inflammatory we have to accept that so when we consume dairy at the end of a fast we put ourselves in a highly inflammatory State which is a stark contrast to the highly anti-inflammatory state that we’re in when we’re fasting why would we want to ruin it so just save the dairy for later or just don’t even do it at all on an intermittent fasting day trust me you’ll live without it the other things you want to be careful of again it kind of ropes back into the veggies is gonna be the cruciferous vegetables you can have those but I want you to have those two hours after you break your fast okay everything will make sense when I put it all together cruciferous vegetables are hard to break down generally and they also have something called raffinose in them raffinose is a sugar that breaks down very strangely in the body and causes you to be bloated so let’s just avoid that lastly when you break your fast avoid combining fats and carbs at all costs I don’t care if you are keto I don’t care if you’re not keto fats and carbs together are not the answer especially when you break a fast here’s what happens ok carbs spike your insulin and insulin causes the cell doorway to open and that means that nutrients can come in if you spike your insulin with carbohydrates and you consume fats at the same time guess what happens the cell opens and the carbs come in but guess what so does fat it goes right in gets gobbled up in the cell and goes to storage this is exacerbated after a fast it’s exacerbated because you’re super insulin sensitive you haven’t eaten so as soon as you eat something your body’s like gobble gobble gobble and it wants to eat it and you’re combining fats and carbohydrates the other thing we have to look at is something known as oscillations stimulating protein which is indirectly increased by consuming fat so when we consume fat in an insulin sensitive state we increase ASP this ASP causes an insulin spike so we get a double insulin spike betweens double fat storage case in point you should be keeping it just lean protein I’ll give you the full protocol in just a minute I have to explain something that was very important for women now it is super important for women that you have a cortisol mitigation strategy prior to breaking your fast I’ll say that again it’s important for men too but really important for women because women tend to have higher levels of cortisol when they fast it is very important that you have a cortisol mitigation strategy prior to breaking your fast cortisol is your best friend when it comes to fat burning but it’s also your worst enemy when it comes to fat storage how does that make sense cortisol should be elevated while you’re fasting cortisol should be elevated because it causes you to burn fat but cortisol should not be elevated in combination with food when cortisol is elevated in conjunction with food is when it causes storage glucocorticoid receptors and our belly fat causes us to store fat right in our belly when we eat when cortisol is high because your cortisol is high when you’re fasting you don’t want to break your fast with your cortisol levels being high because guess what the food you eat is going to go storage so what do we do we have protocols first and foremost has lifestyle protocols okay this is separate and aside you probably should get in the practice of doing some deep reading some meditation some yoga or something to bring your cortisol levels down but let’s make this nutrition oriented have a little bit of salt or actually have a lot of salt start adding salt to your water a couple hours before you break a fast okay some people like to have bone broth right before they break it fast and that’s great too because it solves the same purpose but it does technically break a fast so you want to have your bone broth closer to the end of your fast but otherwise just add some salt to your water add a couple teaspoons get a good amount salt is going to back off the production of what’s called aldosterone okay aldosterone is something that regulates fluid retention and salt retention in the body if we add some salt aldosterone can decrease which believe it or not aldosterone and cortisol synergistically work together so if we have salt aldosterone can drop and therefore cortisol drops okay not significantly but enough to help us out the next piece we have to look at is add a little bit of cinnamon okay cinnamon some will say it breaks a fast I honestly say it doesn’t add some cinnamon to a glass of water warm water whatever have some cinnamon tea what cinnamon is going to do is it is going to moderate your cortisol levels but it’s also going to make it so that your blood sugar is a little bit lower you see it’s interesting cinnamon does something known as it mimics insulin so it makes it so that the cells open up as if you had insulin in the system but you don’t so you get all the benefits of consuming carbs as far as the cell opening up but without actually consuming carbs okay so it makes life really really easy for you it does this through something known as methyl hydroxy Chalco and polymer which doesn’t really matter another just like expensive word that I like to throw around but all’s it is is basically the way that cinnamon acts upon the cells so it’s really cool so do that like an hour so before you break up fast and you’re gonna be in a good spot your core so levels gonna be a little bit lower so now let’s talk about what you should do when you’re actually breaking the fast now I’m gonna give you some specific protocols for your thyroid and everything like that but the first big meat-and-potatoes for lack of a better term of this whole thing is you should really only be consuming lean protein predominantly from a fish source okay predominantly even better from a shellfish source take it or leave it like it or love it this is where the science points it’s just easy white fish that is lean like a halibut or a cod or maybe even a haddock or possibly even the Chilean sea bass or something like that if you can get a clean one is really really good even better would be like some scallops or would be some mussels or would be some shrimp I’ll explain in a second okay if you can’t do that which I understand you cannot always a lean protein shake frumpy not from way very important it’s not from way we don’t want the inflammatory effects so fish or a pea protein shake is going to be the ultimate best next up third place is going to be a lean chicken lean white meat no added fats if you need a recommendation on the pea protein highly highly recommend Sun warriors warrior blend so it works well if your keto or if you’re not keto and they’ve taken pea protein and combined it with a little bit of hemp so you actually get a full spectrum complete amino acid profile all nine aminos but they also have some other things in there to round out the antioxidant profile so it ends up being really good for breaking a fast in fact that’s what I do a lot of times even as a male now it would work probably even better for a female in this case so just so you know there is a special link down below in the description if you want to take me up on that recommendation hi Lee do you recommend it it’s great whether your keto fasting whatever you’re doing and plus a special discount for those of you that watch my videos so can’t beat that okay the reason I prefer having some shellfish and again if you can’t have shellfish go ahead and just add these minerals in is because you’re going to get inked women are much more prone to hypothyroidism okay so at the end of a fast your thyroid activity suppresses a little bit it’s normal you’re not eating so of course your thyroid activity going to suppress but it will come back to normal but let’s take some extra precaution to take care of the thyroid what is zinc to zinc doesn’t affect the thyroid itself zinc affects thyroid receptors in the cells if we have adequate amounts of zinc then the cells can utilize the thyroid hormone that’s available better meaning we could effectively get by with less thyroid hormone because our cells are utilizing it better so right at the end of a fast this is exactly what we want by Road levels are lower so let’s increase the cells affinity for it so we actually keep our metabolism revved up nice and hot again many and benefit from this too but I feel like it’s important for women so add a small amount of zing maybe thirty three milligrams twenty five to thirty three milligrams kind of the tabs you see that’s fine just get something like that but preferentially you’d want to be eating a little bit of shellfish you can even have a protein shake with like a couple oysters or something I know it’s gross for some people so I understand if you’re just grossed out by that okay next up iodine we need to do what we can to get some iodine in and the way that I do that is if I am gonna cook up some meat or if I am gonna do something I will have a little bit of like a seasoning that has some kelp or seaweed in it like believe it or not they’re out there all the time just make sure they don’t have the onion or the garlic okay or get some seaweed flakes or some nori or some seaweed snacks crumple them up and put them on your fish put them on your oysters put them on whatever or just eat a couple seaweed snacks that don’t have a bunch of oil in them along with your protein shake pretty simple right now the big thing on any day that you fast okay any day at all okay doesn’t mean breaking your fast it means the whole time of the day that you’re fasting you should not consume any gluten now if you’re keto this isn’t gonna be an issue because you shouldn’t be consuming gluten anyway unless you’re getting it small amounts from soy soy sauce or something on a day you fast do not consume any gluten it’s something called a molecular mimicry when we consume gluten what happens is this our body up regulates a protein known as Zhaan Yulin and there’s on Yulin protein causes us to have a little bit of a leaky gut and this leaky gut makes it so that larger molecules of protein and different things get into the bloodstream which triggers a specific kind of immune response while these antibodies that are designed to attack the Sanyal in response also cross pollinate and attack the thyroid tissue this is called molecular mimicry because the thyroid tissue looks so similar to some of these things that the antibodies are attacking that it actually attacks the thyroid and slows it down slowing down your metabolism and potentially leading to some disease states that we really want to be careful of right Hashimoto other other even Graves disease things like that we have to be careful with these things we don’t have answers entirely what’s causing them but we do know some of these things that affect them so very very important there so case in point with this is your break fast meal should look so simple a bit of bone broth or a little bit of salt before okay some cinnamon and some cinnamon and then break your fast with a lean protein I would recommend something pretty simple if you’re a hundred pounds or less do about three ounces if you’re a hundred pounds to 150 pounds do four to five ounces of lean protein if you’re 150 to 200 pounds 6 ounces and it’s over 200 pounds probably no more than 7 ounces we just kind of cap it there because it’s a lot to break down no matter how much you weigh okay then a couple hours later that’s when you can have a little bit more enjoyment a little bit more flexibility with your meals what’s important is that little two-hour window right before you break your fast when you break your fast in an hour after you break your fast okay that whole window is the most important now I can expand a lot more but you have to understand there’s a lot that goes into this and a lot of different moving pieces so if you post your comments down below and you try to generalize them into what would be a helpful video something that’s a big enough video for me to produce I can look at that and I can evaluate if it’s a good video to do so as always make sure you’re keeping it locked in here in my channel make sure you check out Sunwarrior down below in the description and thank you again for watching see you soon

This Post Was All About How to Break a Fast For Women [Female Fasting Instructions].
How to Break a Fast For Women [Female Fasting Instructions]

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Check Out SunWarrior’s Plant-Based Protein Blend:

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Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!

How to Break a Fast For Women [Female Fasting Instructions] – Thomas DeLauer

FODMAPS

Fructans (FOS) and Galacto-oligosaccharides (GOS) Fiber – garlic, onions, watermelon, cashews, and pistachios (inulin is also high in fructan)

The small intestine does not produce enzymes capable of hydrolysing these FOS or GOS bonds and as such neither fructans nor GOS can be absorbed across the small intestine

They move into the large bowel where they are easily fermented by colonic bacteria

For example, alpha-galactosidase activity (required to hydrolyze these types of carbs) is not present among human digestive enzymes, so the oligosaccharides reach the colon intact, undigested

Dairy

Study – Annals of Internal Medicine

This study was conducted because milk is often recommended as therapy for patients with peptic ulcer

The study examined the effects of various forms of milk and 0.15 M NaCl (control) on gastric-acid secretion in five patients with duodenal ulcer during a period of remission and in five normal subjects

A significant increase in acid secretion in both groups was produced by 240 ml of whole, low-fat, and nonfat milk

The acid secretory responses to milk were equivalent to approximately 20% to 35% of maximal betazole – or pentagastrin-stimulated acid output

Gastric-acid secretion produced a significant increase in acid secretion in the patients with duodenal ulcer but not in the normal subjects

Because milk contains both protein and calcium, and each are stimulants of gastric-acid secretion, there is reason to question its frequent ingestion by patients with peptic ulcer

Found to be typically safe for those with no stomach issues, but after a fast – especially a longer fast – the stomach will be much more susceptible to milk consumption

Raw Cruciferous Vegetables (kale, broccoli, cauliflower)

While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is sensitive is like rubbing an open wound

Cruciferous vegetables are high in insoluble fiber and contain raffinose, a complex sugar our bodies can’t break down

Moves quickly, undigested, through the intestinal tract and is fermented by bacteria – produces methane, carbon dioxide and hydrogen, which leads to gas

Fats & Carbs Together

Acylation Stimulating Protein (ASP) & Glucose-dependent insulinotropic peptide (GIP)

Lean Protein & Insulin

Type II diabetic subjects were given 50 g protein, 50 g glucose, or 50 g glucose with 50 g protein as a single meal in random sequence

Protein & Blood Sugar

Study – The American Journal of Clinical Nutrition
A high-protein diet lowers blood glucose postprandially in persons with type 2 diabetes and improves overall glucose control

Avoid Gluten (thyroid)

By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open up. Second, microbial metabolites, toxins, and foods enter the bloodstream.

This causes your body’s immune system to become chronically activated, predisposing you to develop autoantibodies

Third, to add insult to injury, antibodies produced against gluten (specifically, gliadin) can cross react with thyroid tissue via a phenomenon called “molecular mimicry.”

So gluten can cause a leaky gut, which puts your immune system on high alert – then, antibodies are produced that cross react with gluten and thyroid tissue

Dr. Amy Meyer

Krysiak R. et al. Experimental and Clinical Endocrinology & Diabetes 2019 (

Dairy & Female Concerns

rBST raises the concentration of insulin-like growth factor-1 (IGF-1) in treated cow milk

During development of the mammary system, IGF-1 increases cell proliferation and the formation of mammary ducts

Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: z

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