Okay, here we go.
Today, I’m going to use all my words again to talk as we dive into another WELLNESS topic today…INTERMITTENT FASTING.
I have a whole lot of thoughts/disclaimers/things to say upfront, so be patient with me. I have talked myself out of posting on this topic for almost a year now, but like I said in January, my motto moving forward with this community starting in 2024 is to encourage/support/pour myself into you (and me!) as we all work on being the healthiest versions of ourselves.
What does that mean?
It’s not one size fits all and for some, maybe you’re out there needing to work on moving more or sleeping more or reading more or forgiving more or going outside more or resting your body more or finding your faith or lowering that blood pressure…I’m not talking about one specific thing, but just how we can support each other in consciously living our best lives. So, I’m going to be transparent here about ME, but that’s only about ME but hopefully, the overall vibe in today’s post is encouragement for you to do what’s best for you this year (no matter the area!).
Deal?
Just to recap a bit, I really felt a shift in my gut, I felt a calling from the Lord, I felt *something* about a year ago that said I needed to be more consciously aware of my health. As a 42 year old very active yet post-menopausal woman on hormone replacement therapy, I don’t have a lot of wiggle room as I age to do it wrong. If I really want to live a full, vibrant, mentally clear and physically capable life (like my grandparents!), I need to consciously make choices instead of “living how I want and hoping for the best”. In 2023, I also lost one friend to mental health and one friend in a freakish “she shouldn’t have died in her 40s” way and both really woke me up and told me, enough is enough, use your platform to encourage women to take care of themselves.
I told you guys this, but at the end of the year, I wrote a list of all the things that have “shifted” in my life and how they’ve positively affected me, and the list is long and quite varied (simple things like regular Sudoku is on the list as well as more complicated things like “sleeping more“), but all of them have added up to me feeling better today than I ever have before. How did I get here? How did each one of those little things end up on my list? A lot of learning from other people, reading a lot of books and listening to a lot of experts and then trying many different things to see what worked and what didn’t (because it’s not “one size fits all”). Once I started really feeling great, I wanted to learn more, absorb more, try more as the proof was in the pudding, and I found it incredibly energizing and exciting.
So, how did I get here to the topic of INTERMITTENT FASTING?
Well, in December of 2022, I received an Instagram message from someone that I could tell had a large IG following. Her message to me was so sweet as she replied to one of my holiday Stories with my family. I clicked on her profile and saw that her name was Cynthia Thurlow and that apparently she had a TED Talk that went viral, a best selling book, a podcast and was an expert on metabolic health. Uh, my first reaction was “Why would she follow me?”. I mean…her brand and my brand seem very, very different. I was intrigued and decided to start following her back and then it didn’t take long before I started listening to her podcasts and messaging her back about things. We have messaged back and forth for over a year now, and basically, she has let me know that she follows me because she likes how positive and happy my brand is, and she is drawn to that. Because you guys…even an expert on metabolic health needs a little happy, frivolous, seasonal joy in their life too 🙂 .
So, fast forward 18 months, and I’ve listened to every one of her podcast episodes (she brings on a health and wellness expert on each episode, so now, I also follow and adore many of her “experts” as well!), I purchased all of her supplements and I’ve read her book…
…and I am a HUGE fan.
I feel so much more knowledgeable, educated and empowered about my own health now than I did on that day in December 2022, and I give so much of the credit to her. Not only has her book and podcast really shaped my life, but by being a part of her online community, she has opened me up to so many other health and wellness experts out there, and really made me feel like I have more authority and power over my own health.
Whew!
Okay, we are just now getting to the good stuff 🙂 .
(I told you, a lot of words.)
Today, I’m going to give you the “nuts and bolts” and then next month, on April 8th, we are going to discuss it in depth on PART TWO. I have now read several books on Intermittent Fasting, but none of them have been as simple to read, practical, and applicable than Cynthia’s book. I hope if this is something you are interested in, you’ll take this next month to read the book and then, we can have a really great conversation on April 8th.
Does that work for you? I don’t think this is a “one and done” conversation for us.
Here are “nuts and bolts” though for today:
1: Intermittent Fasting (IF) is not for everyone. In fact, it’s probably not for many of you. If you are pregnant, nursing, struggle with eating disorders or have severe health issues, you probably shouldn’t/might not want to do it. No matter who you are, talk to your doctor before changing any aspect of your lifestyle such as this. IF is simply one tool that I have found helpful. One tool. This is not the end all be all, and I’m only talking about how it’s been helpful for ME. It’s one tool in my personal toolbelt to feeling great, but you have to fill your own toolbelt with your own tools.
2: Moving forward, any time you see me use the word “diet” I am not talking about “weight loss”. I am talking about the pure definition of DIET per the dictionary: Food or drink regularly consumed, habitual nourishment. IF is not a “diet” in any sense. It’s simply consuming foods/beverages within a certain window (no matter what those foods/beverages might be). This isn’t low carb/Paleo/Keto/Weight Watchers/Jenny Craig/etc, we’re solely discussing the window in which one eats/drinks.
3: I have been IF for a year now. I first started it after talking to my own doctor about my elimination issues because…my gut was very messed up. I was eating “my normal” diet and yet nothing was happening (and this had been going on for YEARS), and since we all know that my reproductive organs were a mess and we know that my bladder was a mess…no one should be surprised to know that my gut health was also a mess. I heard this one particular phrase which I loved and for me, and I think about it way more often than I think about the phrase “intermittent fasting” the phrase that I heard was…
4: Digestive rest. My gut was so inflamed, and I needed more digestive rest between meals. I still think about it as “digestive rest” each day and not really as “fasting” for me. Of course, we all naturally “fast” between our last meal of the day and overnight while we’re sleeping until we eat again, but when I started giving myself more digestive rest, it’s like my gut relaxed. Everything just “worked” better for me almost immediately. When everything worked better, I just felt much better.
5: So, how am I personally fasting? There are so many different ways to do this, but for me, I’ve found that we typically eat dinner later at our house, so every night around 8:00 PM when I’m done eating/drinking anything other than water for the day, I stop and then give myself about 16 hours until I eat again (which would be about noon the next day). So, my “feeding window” that works best for me is about 8 hours with a 16 hour digestive rest. I’ve played around with other options, but I really feel great, my body functions well, I have a ton of energy with this block of time. I do a “clean” fast which means for me, I only drink black coffee and water during those 16 hours. No sweeteners, no La Croix…I just hydrate and caffeinate 🙂 . Now, one year later, I don’t event think about it. I’m never hungry, my stomach isn’t rumbling, it’s not a struggle (geez, if it were, that would be a big clue that IF wasn’t for me), and on those days when I am super hungry, guess what I do? I eat! I don’t deprive myself or suffer, if one day I’m super hungry, I just close my fasting window early and eat. Easy as that. This is all very personal and individualized, but this works well for me.
6: I’ve made significant changes in how I sleep, how I exercise and how I consume food over this last year, and one of the most shocking things to me has been what’s happened to my bloodwork. Because I’m on HRT, I get extensive bloodwork done at least twice a year. If you were to look at my bloodwork from last spring to the bloodwork I had done in November, it looks like two different people. My bloodwork has always been “good” but one thing that I’ve been told since I was 14 years old is that my triglycerides were naturally just really high. Every doctor has looked at my bloodwork and said “it must be genetic” and because it’s always been high, I’ve just agreed with them. I’ve never had bloodwork done where my triglycerides came back under 150 (and to be “good” they should be less than 150). Last spring, they were over 150, this past November, it came back as 36. THIRTY SIX! You guys, I don’t just “feel” better, my body is physically doing better. I was floored.
7: So what’s the deal? Am I no fun now? Am I strict and regimented and controlling now that I IF most days? Um, no. Not one bit. Next week, I’ll be on vacation and next week, I’ll eat when I feel like eating and won’t think twice about it. When I’m on Nantucket and my teenage boy asks me if I want to go eat breakfast with him? Heck yeah! I wouldn’t trade that for the world. I am here to not just live better, but to L-I-V-E so yes, I might IF the majority of the time, but I’m not going to miss out on life because for me, it’s all about balance.
8: What do I eat now? Has that changed? Yes! It has, but I am going to dive deep into that on another day. I’m eating two really nice meals a day filled with animal protein. I feel the best when doing this. Some days, I’ll have a little charcuterie board with Andrew after work, and some days, my girls and I will make cookies together, and I will indulge in both (again, that whole living LIFE thing). Most days though, I try to eat a nice protein packed lunch and dinner, and honestly, I’m so full that I don’t desire to eat anything else. I am letting my digestive system rest between.
9: What does your family think about this? For starters, they don’t care as I wasn’t eating breakfast with them in the first place. I was eating before they woke up (or sometimes after they were all at school), but it’s truly a non-issue (if you asked them, they probably don’t even know that I skip breakfast almost every day).
Secondly, I think one of the things I’ve learned to appreciate more and more the older I get is that God truly has made us all unique. Andrew isn’t a snacker, but he has been a big believer in consuming as much protein as possible over the years, and it has worked really, really well for him. Just like all of us, he naturally has digestive rest too (from about 8:00 PM to his breakfast the next morning), and it works well for him. We’re built different, we’re lifting different amounts of weight, we are so very different, so he eats much more food and more frequently because for him, that works the best.
I also have a kiddo with Celiac disease, and it’s been crazy to see how when we removed gluten from our home 4½ years ago, we really only saw any differences in one of us. I’m not saying “gluten is good”, but I’m not saying “gluten is bad”. Gluten is gluten and unless you have an allergy or intolerance or significantly feel better when it’s removed, it’s just gluten. When Andrew, Smith, Ashby, Mades and I removed it from our home and most of our own meals, there was no big difference in the way any of us looked or felt. When we removed gluten from Kensington’s diet, she changed almost over night. Almost instantly, her skin became clear and oh so glowy, little bumps on her arms and legs disappeared, her hair grew in healthier and she started sleeping better than ever, and many many more great things came from it.
I say all of this to say, we are all uniquely made and this approach to consuming food is just one of many. What works for one may or may not work for others, and in my experience, a little trial and error is the only way to see what works best for us.
This is just PART ONE. I think many of you probably have been IF for years and many of you maybe have tried it and not loved it or many of you have no idea what I’m talking about nor understand the value/the why/how it can affect our body positively/the benefits, so just like in our Book Club, if we all read the same book, maybe we can have a more specific conversation in a month? Sound good?
Again, it would have been much easier to keep this stuff to myself, but if I can encourage just one of you out there to do something proactive for your own health and wellness, then that’s what I want to do. This community is about all of us living our best lives in all sorts of ways: how we celebrate the everydays, the holidays, parenting, our homes, our travels, how we dress to make ourselves feel better, how we sleep, exercise, stay active and how/when we consume our food. It’s all about living well.
Whew!
That’s it.
I’m done.
Time to chat in the comment section, and then we’ll meet up again regarding this topic on April 8th.
Happy Monday, y’all! xx
Nicole says
Love this! Do you use the LMNT working out? Does that not break your fast? Also, where does AG1, supplements play into this? When do you have that? Also curious if your perspective on alcohol has changed at all? Thanks so much!
Mix and Match Mama says
The unflavored LMNT does not break a clean fast, so I drink that one if I’m doing a “hot” class where I really need extra hydration. AG1 is consumed at lunch. I honestly use it to “break” my fast most days.
Jess says
Love this post Shay!! I’ve been implementing IF as well, my biggest struggle is worrying about interferences. Overthinking when someone asks me to breakfast or if I have a later dinner, wondering how to incorporate this on vacation. I’m being too hard on myself. We need to live life and just try our best! I have not read this book but I will now. Cant wait for your next post on this. Thank you!!
Melissa Bader says
Ugh, I love this post so much! Thank you for sharing! I’ll be 40 next year and I really appreciate all the books and podcasts on women’s health!!!
Elspeth says
Thank you so much for being so open a deals with us about your health and wellness. These post have been so enlightening to read. Looking forward to part 2.
http://www.elspethsdaybyday.com
Natacha says
Hi Shay! Loving all the health posts. Thanks for sharing.
Do you find that strength training in a fasted state has ever inhibited you from lifting heavy weights? Do you feel energized enough for those heavier workouts?
Thanks again
Mix and Match Mama says
I have honestly found myself more energetic and less lethargic lifting in a fasted state.
Kim says
I’m so glad you did this post. I haven’t researched this topic a lot but I also have gut issues and have been trying IF to see if it helps me. So far I’ve been happy with the results! Looking forward to next months post. I’m off to order that book!!
Lyndsey says
Aww I love a little success story and that’s what this feels like to me! I’m curious if you’ve ever felt like what Cynthia advocates for contradicts what Peter Attia advocates for? I listen to both of them off and on, so I’m not as familiar with their approaches as you. Does Peter talk much on IF?
Mix and Match Mama says
I don’t think they contradict each other. I have definitely heard him discuss IF as a tool that’s effective for a lot of people. They both emphasize high protein and lifting heavy weights along with getting great sleep and keeping stress at bay, so I think they’re very similar. I’m trying though not to *only* listen to people who support one opinion, so I think it’s good for me to hear her (a female) and him (a male) with different backgrounds and opinions too. I have learned so much from both of them.
Kimberly M. says
Such an important topic, and I look forward to reading that book! I have done this on and off and have found when I do it I feel much better but I totally agree- it’s about finding a pattern that works for you. One book I would recommend is Fast Like a Girl by Dr. Mindy Pelz as a possible additional resource!! A lot of it focuses around the menstrual cycle, which I am transitioning out of myself, but I still think there’s a ton of good resources in there! Love these wellness posts Shay!!
Elspeth says
Have you found yourself to have more energy and better balance and sleeping since IF?
Mix and Match Mama says
Yes and yes!
Kelly Marie Sites says
Again- LOVING your blog content lately. I’ve dramatically changed many things about my life over the last 15 months (after a health incident) and I feel amazing and am obsessed. Thanks for this blog post. Keep it coming.
Ashley says
Love this post! I also do IF but on days when I weight lift I have a boiled egg after. I’ve always been told to eat protein within 15 minutes after doing it. How do you handle that? Do you still IF or do you think it’s not necessary for your muscles to have the protein after?
Mix and Match Mama says
I do not eat anything after I work out and feel that I’m by far the strongest I’ve ever been…so for me, it’s been totally fine waiting to eat until lunch.
Sheaffer says
I did IF last year for like 6 months or so and really liked what it did for me. At some point, I stopped doing it, I have no idea why I stopped, but I started again about 2 weeks ago! I stop eating by 7:00 (typically earlier actually), and don’t eat again until 11. Like you, I feel like it’s actually very easy to do!
Brandi says
I love all of this Shay thank you for sharing. After losing parents and dealing with a stroke for another, my focus is truly changing on living life and my health. I’m going o dig into this further.
Lindsay says
The biggest thing keeping me from attempting IF is switching to black coffee! Was that a problem for you? Or were you already accustomed to it?
Mix and Match Mama says
It took me a minute, but now, I don’t think twice about it. In fact, I continue to drink it black even when I’m within my “eating window”.
Angela says
Same! I love creamer in my coffee. (I’ve heard it be called a “dirty fast” when you drink coffee with creamer while in your fasting state.)
Is it truly not good? Shay, does it mess up all the benefits of IF? I have begun IF about 2-3 weeks ago, but I don’t know all the details about it. Because if it isn’t good, then I need to do what you have done and make the switch to black coffee, though I think that will be so hard for me!
I bought her book and I’m excited to read and learn all the ins and outs of IF! Love your wellness post, Shay!!!
Mix and Match Mama says
Well certainly look to the experts for answers and not me, but I do a completely clean fast which is only water, plain tea or plain coffee. An unflavored LMNT is also considered clean. I think you’ll LOVE her book!
Melissa says
Try Nut Pods, cinnamon swirl. Nut Pods will not break a fast.
Bev says
I was going to ask this question. I switched y]to Nut Pods after reading that as long as you consume less than 50 calories it’s ok. I ordered the book so we’ll see what it has to say.
Merideth C says
So do you take your black coffee without Stevia? I’ve read about the effect that even Stevia can cause although there are differing opinions whether it actually breaks a clean fast. Have you found that flavored coffees help with the bitterness of drinking black coffee or do you avoid those? Would love to hear your take!
Mix and Match Mama says
Correct. I do my fast as clean as possible, so just completely black coffee, and not flavored. Andrew isn’t a fan of flavored coffee, so our beans in our coffee pot are just normal.
May says
I found adding some hot water to my black coffee helps with the bitterness! It dilutes it so it tastes less bitter!
Pam Zarfoss says
You can also add a little bit of salt to get rid of the bitterness.
Samantha Harris says
Thank you so much for sharing even when it can be a controversial topic. I can’t wait to hear about how you get in your protein. That’s a big goal for me this year. Happy Monday!
Paige E says
This is fun to read and learn about what others are doing. Sharing is caring, thank you!
Amanda says
Thanks for sharing Shay! I too, have enjoyed the benefits of IF. Looking forward to learning more in this space.
Rhoda Watson says
I’m so glad you are discussing these topics Shay. I’ve just started my own experimental wellness journey.I So far, I have found that I certainly feel less hungry and more energetic if my diet contains high protein, You are so correct in saying it is not one size fits all though. I have friends with different body types that feel their best on more plant based diets with little animal protein.
Thank you for sharing your journey. Can’t wait for part 2.
Emily says
I love this very practical and real approach, Shay! Thanks for sharing!
Laci L Murray says
IF is one of my favorite ways to calm my gut! Thank you for being so open to share your journey.
Bev Byerly says
Love this blog! Can’t wait to discuss it. I have autoimmune issues, so I will try this.
Nicole says
Shay, I love this. Thank you so much for encouraging us to be better versions of ourselves. I am about your age and in the last couple years have had an unexplained 50 pound weight gain and rash spreading over my body. I’ve gone to several doctors that have told me it’s just my age and hormones shifting. My dermatologist was the first one to do labs 😳 and tested me for some autoimmune diseases. All this to say I need to make some changes and look forward to reading this book. Thank you for your daily dose of inspiration.
Mix and Match Mama says
Kensington’s autoimmune disease always manifests in rashes too. That’s hard. Sending you so much love!
Lisa D says
Wow! Great blog post, thank you MMMama.
I am a grandmother in my early 60’s. I have done IF off and on over the past 3 years and generally I feel that I’m in better health when I do IF. But late in 2023 I was diagnosed with breast cancer and EVERYTHING I knew about health and my body took a turn. Now I am dealing with cancer treatment and doing my best to come out of this. Eating in a healthful way is challenging. Even though I have always been active and slim and for the most part I ate for good health, I still got cancer.
So I guess what I mean is this: do the best you can to treat your body well because “stuff” happens, and a lot of times “health” may just be getting through a really hard situation the best way you can. I’m not trying to bring anyone down… live well, love well 😊
Leticia says
Lisa – I too was diagnosed with breast cancer in late 2023. I wanted to send you a hug and encouragement on this journey.
I have been overwhelmed with information on how to take care of myself and I appreciate these posts that are more like bites instead of a full meal of information.
Mix and Match Mama says
Sending you both hugs, and I’m stopping to pray for you too. xx
Jenn W. says
Leticia, sending you a hug and praying for you. I just celebrated 5 years breast cancer-free yesterday so I know how having a cancer diagnosis changes everything. The journey is rough but keep a positive mind/spirit, and fuel your body with what you can tolerate. Like I said to Lisa, you WILL get through this!
Jill says
Saying a prayer for you right now 🙏❤️
Jenn W. says
Lisa, sending you a hug and pray for you. I just celebrated 5 years breast cancer-free yesterday so I know how having a cancer diagnosis changes everything. The journey is rough but keep a positive mind/spirit, and fuel your body with what you can tolerate. You WILL get through this!
Jenn W. says
Lisa, sending you a hug and praying for you. I just celebrated 5 years breast cancer-free yesterday so I know how having a cancer diagnosis changes everything. The journey is rough but keep a positive mind/spirit, and fuel your body with what you can tolerate. Like I said to Leticia, you WILL get through this!
Whitney says
Curious if your relationship with alcohol has changed with your new outlook on taking better care of yourself and all the information we have now that there is basically nothing good about it. I have changed my relationship with it and have basically cut it out of my life. My gut is the best it has been in years along with other aspects in my life. Thank you for sharing this information!
Mix and Match Mama says
You know, because I only have adult drinks in those moments of “enjoying life”, right now, that hasn’t changed. I’m not saying that’s good or bad, it’s just what it is. Maybe it will change one day, but for now, I haven’t changed anything about that.
Nicole says
I actually love that about you! I love how you balance it all, but want to still enjoy life because that’s the point of it all!!
Kelly Bowles says
Love this! I started IF in January and I am already feeling so much better! I am loving your health and wellness posts. Thank you so much for sharing!
Ashley Rodriguez says
SHAY! I 100% percent agree with all of your post. I’m not on the exact timeline, but pretty close. I started a new role at work and God put there, but then God has poured health and wellness on top of my new role. I am a nurse and am realizing I want to be 100% involved with well care, not sick care. This extra topic you are blogging about is very encouraging to me and so many others. Thank you so much! Onward girl!!
Susan says
I love this post! Thank you for pointing out that we are all very different. That was interesting to hear that when you removed gluten from your house, that it only really affected Kensington. So interesting! I lightly do IF and my parents think I’m crazy for skipping breakfast. But it works for me!
Stacey says
Thank you Shay! In addition to not ‘one size fits all’ I think it’s wise to know/remember that there are seasons for things, as you alluded to….by divine design! As women we are so aware of cycles and seasons…so why would one ‘way of eating’ work for everyone at all times? It’s encouraging to read such a realistic approach, to not be legalistic but to be free to do/eat and listen to the Lord and observe, to pay attention.
Michelle says
I almost skipped this post because I didn’t think it was for me, but glad I kept going. About to do my research on IF for me but i have one question about black coffee: What about flavored coffee? My favorite is “Houston” from HEB (cocunut and pecan prailine). I have only recently (2 years) started drinking ANY kind of coffee and right now, I NEED creamer in order to drink it. Even then I only drink half a cup or so a day. I also have “elimination issues” like you said and honestly, coffee is a huge help! I think I could wean off the creamer but feel like I would need the other flavor. How does that work in fasting?
Mix and Match Mama says
I drink straight black coffee now. I would say if “going black” is your personal goal, work your way down. I don’t think there is any reason for a cold turkey approach. Maybe start by slightly reducing your creamer for a bit and then from there, reduce it more, etc. Or if it brings you joy and you love it and you are feeling well, then keep drinking it. Life is too short to make ourselves miserable just because 🙂 .
Kelly says
I love your reasonable approach- I think I have gotten stuck in all or nothing thinking. which sets you up for failure. I appreciate your perspective and balance- I have put off implementing (consistently) several things you are doing, and I am inspired to be more proactive. I am 53 and perimenopausal, and have always had great health, but I want to keep that and realize I need to be a better steward of what God has blessed me with! Thank you for sharing your journey- honestly, when you first mentioned it, I was a little bummed because I am truly not excited to think about health, but I’m glad you are doing this, and that I opted to read and learn from your journey:-)
NiCole says
Love this! We did IF years again and got off course with Covid. I saw a huge a difference. I don’t have a thyroid so I can only do a 14 hour break. Your post motivated me to get back to IF. I can’t wait to hear the podcasts.
Heather says
Hi Shay,
I have been on my own fitness journey as well for about 18 months and I have lost 40 pounds mostly through adding weight training. I had some other health issues that were making it really difficult to lose weight, but the weight training kind of changed everything for me. I am 53 today actually and the healthiest I have ever been! I also read the book by Attia and found it super eye opening. I have seen many others ask about the IF with the heavy work outs…that has been the one thing that has caused me to hesitate on trying it because I worry I won’t have the energy I need and don’t want to injure myself. Good to hear it hasn’t been an issue, so maybe I will give it a go and see how I feel. Thanks!
Mix and Match Mama says
Good for YOU for being on your own journey and taking care of yourself. Sending you so much love!!
Grace says
I loved this post! I started doing IF about 3-4 months with my older sister. We decided to do intermittent fasting and Keto around the same time. I found Dr. Anna Cabeca who has an interesting story with early menopause and followed her blog and took her supplements as well. I will look into the book you mentioned by Cynthia Thurlow. I also felt like I needed a digestive break as well too! I also do not restrict myself with things either and make it so rigid. If I feel hungry I eat but it is more for the mental aspect of not depriving myself. Nowadays, I feel so much less bloated, lighter, and better. I am so grateful for your post about this topic and look forward to part 2!!! Thank you so much Shay for writing about this topic with your experiences. I too am like Cynthia and just love your positive energy!!!! Cheers:)
Arika says
Are you still taking the nutrafol supplements?
Mix and Match Mama says
YES!!! I am obsessed with that! Kensington takes it too. I take it at lunch.
Edna says
I enjoyed reading about your journey on the IF way of eating. I’ve been doing IF (8/16) for 5+ years now. As you mentioned, I’m not rigid because I agree that we do have to LIVE life. It did take a few trials to find the right window and timing. I also follow the WGPB (90%) way of eating to minimize the amount of animal protein. What are your thoughts on this topic?
Mix and Match Mama says
I personally feel better on a high animal (carnivore) protein diet. I have tried getting my protein from other sources, but it has just never, ever worked as well for me. I always feel better when the majority of my diet is animal protein. I was actually a little nervous that might negatively affect my bloodwork, but it did not at all.
HBF says
I am a big protein person as well, but was wondering if you are following the carnivore style diet? Do you only eat animal protein day to day or do you also consume vegetable and fruit?
Mix and Match Mama says
I eat veggies and some grains as well, honestly, I personally (and this is just me!) haven’t found a lot of reasons to eat a lot of fruit, so I’ll enjoy some seasonal fruit from time to time, but I can go months without having any.
Sara says
But I’m confused- you said you read blue zones and were trying to eat their diet/more plant based.
Mix and Match Mama says
No, I didn’t say that. I never spoke to The Blue Zone and how I’m eating more diet/plant based. In fact, that’s one of the things about the Blue Zones that they can’t figure out, the diets seem to be all indigenous but they’re not the same. The Blue Zone opened my eyes to activity/longevity/mobility/flexibility and yes, not eating a lot of highly processed food but instead eating food locally sourced which can contain fish and meat. I do think a diet filled with veggies is great, and The Blue Zones certainly show that, but I don’t find that a diet solely based around plants to work well for me personally.
Faith Kapp says
Thank you for being so positive! This is why I am drawn to your blog as well. Thank you also for doing so much research and sharing with those who get overwhelmed with all the information out there. I agree that one size does not fit all and it’s frustrating when people try to make it that way, I also appreciate your philosophy that we also have to live life and enjoy it. I haven’t made my health and taking care of myself in general a priority lately and you encourage me to get better at that.
K.K. says
Okay, Shay… Let me just say – I LOVE that you over and over again encourage better living over a rigid, regimented system. I can get so “Type A” about exercise and diet that it steals my joy in those things – at least in my past. I’ll do it and get into a good habit, but then realize I began policing myself. There’s a middle ground between discipline and freedom (that really go hand in hand — the principles of book Celebration of Discipline come to mind), and I’m finally a little more there, without being super on track and policing – or just way off track and discouraged. I really appreciate the shared encouragement to not do this… 🙂 Thanks for sharing so much of your life and what’s making you feel good!!!
Josie says
This is all so interesting. What do you/ your doctors attribute the dramatic reduction in your triglycerides to? The fasting?
Mix and Match Mama says
It’s hard to know if it is the fasting or the protein or both, but I at least know the combo worked well together/complemented each other nicely and thus reduced those triglycerides.
Kelly Webb says
Hi Shay! I started IF back in October and love it. No “hangry” times ever which was so common for me before. I too love working out in a fasted state. I still play with my fasting window and typically hit 14-15 hours since we travel a lot and on days when I can, I fast longer. In February, I started just not overthinking it, which was a game changer. I too have gut issues, I’m curious when you noticed a big shift there in your journey. Also, before I gave up coffee for my Lenten journey, I also would add one crystal of Himalayan sea salt to my coffee. Another IFer suggested that to me as a way to cut bitterness and add electrolytes- and it’s good! I’m actually going my gut will be a bit happier without the coffee. Looking forward to the next installment about IF.
Keisha Dawson says
Thank you so much for sharing all of this health stuff! I know we are all on our own personal journey, but I truly appreciate you being vulnerable and sharing what is working for you. I naturally IF for years without even knowing that’s what it was called, but after talking with my doctor, we decided I needed to be more intentional about eating earlier in the day. That is what has worked for me. I truly believe that someone will read this post and it will change their life. I am currently reading Outlive based on your recommendation, and it has been incredilby eye opening, and I have lots to discuss with my doctor at my next appointment. Thank you, thank you!
Linda P says
I love this post and your approach of this is what works for you. I think listening to our bodies is so important and I’ve somehow made it 55 years without doing that! That has been my approach for 2024 and I feel better and have the most balance in my life. I’m losing weight slowly but in the best way because I’m living my life at the same time. I love that you included that in your post. Keep these conversations coming because they are an inspiration to find what works for us!
Melissa says
Love this and plan to check out the book. I discovered the Faster Way to Fat Loss program during COVID,, which involves IF, carb cycling, macro tracking and exercise with a focus on whole food nutrition. I learned a lot during the 6 week initial program.
Ellen says
This is so incredibly irresponsible. You do hot yoga at, what, 5 a.m.? And then eat nothing until lunchtime? I can’t believe that this is beneficial for you in any way, let alone your sweet readers who will do ANYTHING you say.
Mix and Match Mama says
You should totally look into it so that you can make the most informed decision for you. You’re selling my blog readers short saying they’ll do anything I say. This is a community of intelligent, thoughtful, and discerning women all working hard to live the best lives for themselves.
Jennibell says
Amen!!
Shirley says
I really enjoy these health posts! I have been an IF person FOREVER (but I didn’t know it for many years). As a child, I despised eating breakfast. But it was the “most important meal of the day,” right? My mom forced me to eat breakfast before school (naturally, she’s a mom!) When I finally got out on my own, I stopped eating breakfast, I never felt like I needed it. (In total disclosure, I did go back to eating breakfast when I was pregnant with our two sons – I was actually hungry in the mornings then!) It wasn’t until my husband’s workplace sponsored a free weight loss program every year called Wondr, where that program said some people only need to eat twice a day instead of three times (& a rarer group only likes to eat once!) All this time, the feelings in my body were finally validated! Intermittent Fasting just works for my body. I’m so glad somebody finally figured this out! Thanks for this post, Shay. I’m hoping more people get on board with it, especially if their bodies naturally trend in that direction like mine.
Traci Rivard says
Shay, I really do love your posts! Thank you for always being open and honest! I have been doing IF for a little over a year now. I’m 52 and try to take care of myself. If I can drink black coffee, anyone can! It’s really better for you in the long run and makes IF so much easier! Check out Gin Stephens books “delay don’t deny” or “fast, feast repeat.”
Mix and Match Mama says
I read that one, Traci! I really like Gin too!! Thank YOU for sharing your story!
Katie Compton says
Ok, I’m cracking up b/c when I just opened my phone back up to finish reading through comments this “I really like Gin too!” comment was showing and I was like “Oh! Shay’s into gin these days! How interesting!” 🤣 Then I read above and it all clicked. lol!
As always, thanks for such detailed, realistic, and positive information!! Aaaannnd… for accidentally making me laugh thinking gin was the hot new cocktail! 😉
Mix and Match Mama says
And now I’m laughing and laughing and laughing!
Brea says
It is a good biblical principal that helped many and it one of the most overlooked things spiritually in a sense. Praying and tithing and other things are great but they also fasted too. We sometimes forget that part which is really cool to think about as well.
Erin says
I would agree. *Everything* God tells us to do is good for us.
sandi says
Great post and informative comments. At 56, I’ve had a post menopausal weight gain of 15-20 pounds. I have started reading about adding more protein, IF and some of the resources you mentioned above. It can be complicated and conflicting especially when traditional medicine does not always agree with functional medicine. If you are not substantially overweight or unhealthy, doctors dont even want to discuss such issues. Wouldn’t it be easier to find a way to deal with this now than in a few years should I continue to gain weight? I’m not really a podcast listener (I would rather read) but will be checking out some of the podcasts you mentioned. Doctors have 15 minutes at most with you, would rather write a prescription than talk about alternative ideas. Thanks for encouraging us to take our health into our own hands.
Chloe says
Great post! Do you ever have a snack? And if so, what do you have?
Mix and Match Mama says
I don’t. I try to eat two really hearty, high-protein meals a day and honestly, I’m just not hungry for a snack.
Anne says
Hi Shay! Curious if any of the content you have come across discusses alcohol intake much? If so, what have you learned?
Mix and Match Mama says
I would say that everyone I follow has touched on it. There are no really good physiological reasons to have it, but most of the people say in moderation it can be a part of your lifestyle if that’s something you enjoy.
Lois says
Thank you so much for sharing Shay. I love this new health & wellness initiative! Since you and Andrew enjoy a nightly drink with your charcuterie board, have you considered a change in alcohol consumption? Has Andrew considered following your *diet* plan?
Mix and Match Mama says
Andrew has not considered it because…what he’s doing works really well for him. I think he might otherwise, but he’s own personal eating regimen just really, really works well for him. Right now, I don’t feel the need to eliminate alcohol, but of course, should that change, I will share it with you ladies.
Susanne Oreszko says
Hi Shay, I love this post. I just celebrated my 3 year “fastIFersary”. I look forward to Part 2. I love hearing different perspectives and experiences.
Mix and Match Mama says
Well, I just love that cute name!
Lauren West says
Hi Shay! What medical professional did you talk to about your gut health? I am younger (just turned 30) but definitely feel something isn’t right. Love reading during my lunch every day! Thanks!
Mix and Match Mama says
I went to see (and have seen him now more than once) a gastroenterologist.
Jena says
Shay, thank you so much for posting about this topic. I have been hearing so much about IF and have become interested in the topic. This has given me the push I needed to order the book to learn more and try it out for myself.
Kristy says
I’m really enjoying these posts about wellness. I’m in the middle of figuring out something different that seems to be going on in my health journey. Things work and then something changes and we have to roll with it and figure it out again! Life is all about changing and resetting and living.
Meghan says
I just want to thank you for sharing your stories in a way that does not place judgment on others who aren’t doing the same thing as well as acknowledging that this is what works for you and might not work for everyone. I have been intrigued by IF for years and plan on looking into it more after reading this post. I’m curious about how long it took your body to get used to not eating until lunch? Thank you!
Lisa says
Thanks for sharing! I’ve been on that same IF schedule for about 6 months and there have been many benefits that I’ve noticed. I turned 54 this year and feel better than I have in years, with more energy. I’m currently playing around with a vegetarian diet. I’m on the fence at the moment, not sure I’m getting enough protein but I am sleeping better. It’s true, we’re all different and there’s a lot of trial and error. I look forward to getting and reading that book!
Jennifer says
I love IF! My favorite book was Fast Feast Repeat by Gin Stephens. Thanks for sharing what works for you!
Jen W says
I tried IF for a year or so last year and for me, I just didn’t notice a big difference. I’m not a huge snacker so now I just focus more on getting around 120 grams of protein daily and that’s where I’ve really seen a difference. I am not hungry in between meals if I focus on protein and I do have more energy this way for sure! Thanks for your take on it!
Emily says
Totally agree with the idea of “letting your digestive system rest”. A few years ago I had issues swallowing. Someone gave me this advice and it has helped so much!!
Tia says
Just wondering if you drink a protein shake after working out, I do and I’ve heard you are supposed to drink it within a 1/2 hr of your workout. I typically workout at 7 a.m.
so that doesn’t really work with intermittent
Fasting. I could easily not eat for 16 hours but need to workout early.
Mix and Match Mama says
I do not, I workout in a fasted state and have had zero negative side effects.
Brandi says
Thank you so much for posting about this! I just bought the book and can’t wait to read more and more importantly learn more. I recently started HRT and am most definitely going through all things “woman” right now. Not fun and also very intimidating to see your body and health change so suddenly. I appreciate your honestly and for sharing your experience. Thank you!
Constance says
Shay do you think I could drink black tea as a substitute for black coffee?
Mix and Match Mama says
YES!
Bev says
I’m probably one of your oldest followers (in age) and let’s just say I’m not easily “influenced.” My goodness, you go FAR out of your way to direct followers to seek medical advice or do what works for them, while simply explaining what has worked for you. Here’s the thing, when you trust someone and if it’s something of interest to us as individuals. we’re apt to follow. I’ve found you to be trustworthy and so appreciate all the research and thoughtfulness that you pour into what you share.
p.s. I also admire your incredible restraint! 😉
Mix and Match Mama says
Bev, you are just one of my all time faves. I’m so grateful for YOU!
Bev says
Aw, this made my day Thank you, Shay.! ☺️
Vidya Hawkins says
Are you doing dairy and any protein bars to keep protein up while doing IF. Thanks for informing all of us, it’s definitely inspiring change and results in my life
Mix and Match Mama says
I’m trying to consume all of my protein at my two main meals, but when I don’t, I do/will supplement with protein.
Wendy Hicks says
I have done IF for 3 years thanks to Hi Sugarplum!! Also recently started AG1, which I have been doing in the early morning. Now I’m wondering if that is breaking the fast??? Loving your posts and esp Nantucket. Born and raised in Mass. but in TX for the last 19 years. Miss New England so much💕
Mix and Match Mama says
AG1 would be considered not a clean fast. I always have mine at lunchtime. Thank you for bringing your New England-Texas vibes to this happy place 🙂 .
Lisa Tompkins says
Are you losing or trying to lose weight? I have read that IF works for weight loss just like any other diet-calorie restriction-not because of the fasting period. Not that it is bad but it may not be the fasting hours that are so beneficial for weight loss, just that people eat less. With just two meals a day of mostly protein and no carbs how do you get enough calories for your activity level? It looks as if you are eating less than 1500 calories a day. How do you resist the treats and casseroles and other dishes you make for your kids? I know it is very dependent on the individual but seeing the pictures of your plates of food lately, I am surprised you are not hungry during all the other hours.
Mix and Match Mama says
I am not trying to lose weight. I think that genetically, I’m thin, so that’s not my priority (but I know many people do use it as a tool for weight loss). I don’t count a single thing other than protein and hours that I fast. I don’t count calories or macros or carbs or fat grams…only protein and digestive rest. Since I don’t count calories, I don’t know how many I’m eating a day, but my goal is to try and hit 100 grams of protein each day (or more if I can!). For seasonal treats that my kids and I make, I eat them! I am not into self-deprivation. We don’t make treats daily, but when we do, I certainly enjoy them. For dinner, the “my plates” I’m posting is what we’re eating. If I make lasagna, I’ll have a piece with extra meat sauce on the side (to bump up the protein). Last night, I had a g-free burger with half a bun but two burger patties at home. I’m just always looking for ways to increase my protein intake.
Darcy says
Loving this content. Curious if you are considering new cook book/wellness book implementing high protein meals and wellness tips (really hoping the answer is YES!!)
I have been doing IF for 5 years with great success- never felt better, but I do struggle with getting that protein and am looking for delicious meals to help me get there- Hint hint !
Mix and Match Mama says
I am not. Right now, I just really want to spend my time pouring into this community. I feel a very strong calling to spend my time here now and not expanding to other projects. I will be posting more meals with higher protein though! For sure!
Ana Bland says
Oh! I’m so excited you’ve delved into fasting. Fasting is so good for the body. Of course, it’s not for everyone, as you mentioned, but for those for whom it works well, it can be life changing! Another excellent resource on fasting is Fast Like a Girl by Dr. Mindy Pelz. She also has another book called The Menopause Reset, I think you’d find it very interesting! Personally, I IF in order to balance my hormones, but I do dry fasting instead of wet fasting. One day of dry fasting gives you the benefits of three days of wet fasting. It’s amazing. I’m not saying you or anyone should do it, but my research has showed me it is wonderful at healing the body, especially after autophagy has kicked in. I’ve read about people healing “autoimmune” diseases, from endometriosis to psoriasis, it’s incredible. Can’t wait for your April 8th post to continue learning what you’ve been doing regarding this very interesting topic!
Beth Doering says
I have done IF for years, even before it was the “thing” to do. I did it because I didn’t feel great when eating in the morning, especially anything with sugar. I am like you and will eat breakfast when on vacation or going out with friends but I make sure it is mainly protein.
Kathy says
I have been doing IF for a few years now, though I have modified my fasting window due to my blood sugar levels, as recommended by my doctor. Since our family eats earlier, my fasting window is between about 6:00 pm until 8:00 the next morning. A 14 hour fasting window works best for me and my body, and it is definitely great for gut health! Again, if I have not consumed enough protein in a day, I might be hungry during that time so I will eat a boiled egg as it is full of protein and lower in calories.
Leanne says
Thank you for this post & sharing what has worked for you! I’m really intrigued by your changes in blood work! Last year my cholesterol was high but I eat healthy & exercise regularly! Im curious if IF would help! I would love to get her book & try it! I too am concerned about the black coffee though lol!
Rachel Kazmier says
So LOVE this blog! #7 especially. Ordering the book now. Have a wonderful spring break!
Addy R. says
Thank you, Shay! I am almost done with Cynthia Thurlow’s book. (hack: I listen to most audiobooks at 1.5x 🙂 )
The eating to your cycle part is overwhelming to me (“I have a job and am a mom for goodness sake!”, is what my mind screamed) but I am approaching it as that would be a goal to get to that point of detail.
Question: have you done a post on supplements yet? I don’t think so want to make sure I don’t miss it. Also very interested in what I am guessing is an upcoming post on getting protein.
Mix and Match Mama says
I haven’t, but I am going to!! That’s been a big game changer for me as well!
Andrea says
Thank you for sharing your information! I did IF years ago; don’t know why I stopped! I’ve been thinking of starting again and your info was so helpful that I think I’ll give it a try again. I did have a question..you said that you don’t drink LaCroix during your fasting window. Would sparkling water “break” your clean fast? Thank you!
Mix and Match Mama says
I’ve heard many, many experts speak on anything that causes a glucose reaction (like flavored water/tea/coffee) does break a clean fast, so I omit it until I’m within my feeding window.
Paula says
Do normal meds break the fast? I normally take two medications in the mornings, but I have the option to take later in the day. Just wondering if I should continue or move them to lunch or dinner?
Mix and Match Mama says
It’s my understanding that it depends on the medication.
Paula says
That’s my thoughts, I’m hoping there’s something in the book. I started it yesterday. Thank you 🙂
Melissa H says
Thanks for sharing this. It was so great to read your post and everyone’s comments. It’s so helpful to see how others are doing similar things.
I have been doing IF, most of the time, since the fall. I’ve increased my protein goal and have been focusing more on strength training. I can’t say that I’ve had any earth shattering results, but it seems like a healthier lifestyle. I typically fast 12-16 hours. I’ve lost a few pounds, but mostly feel stronger and healthier and more intentional about what I am doing with my body/health.
I’ve really enjoyed your posts on health and wellness this year, and also learning about new resources (like Cynthia).
Amanda says
I would caution anyone who is new to really research IF first. If you are a menstruating woman it can really wreck your hormones and I know this from personal experience. It is a VERY individual thing and I appreciate you emphasizing that. I have concluded that, for me, it’s a no go. My body just does not tolerate it. I also recommend Mindy Pelz’s book Fast Like a Girl for anyone who is just starting out (and is still cycling). I don’t personally follow her plan right now but if I was to try again it would be her method.
Kristin says
Thanks for sharing, Shay! I can’t do IF because I wake up and do long runs and have to eat, but I love hearing about yours and other’s health journeys! Thank you for being vulnerable as you share about your new health choices. So happy that this helped get your triglycerides down!
Carrie says
100% fuel running and exercise.
Lyndsey says
Hi Shay, recommending here because this has been on my mind! After learning so much about wellness recently, do you translate any of the info to your extended fam? Listening to Cynthia now about HRT and I just think of my mom! Does your mom follow a regimen like you, after seeing how life changing it’s been?
Mix and Match Mama says
Oh sigh, you know…everyone is different and grew up differently and all of their friends are “doing it the way it’s always been done”, so I try my hardest to be encouraging but you know, I also understand that everyone is on their own journey, and I should just stay in my lane and worry about myself.
Carrie says
If you are female and exercise at all the research does not support intermittent fasting. So I encourage anyone that is considering it to also looked at the research. Yes, for a very few amount of people this might work. Intermittent fasting originated with a study from middle aged sedentary men. Having had gut issues and as a long distance runner/endurance athlete the research for fasted exercise scared me. So even if considering intermittent fasting I encourage anyone to break the fast before exercise. Working with a registered dietician is very helpful. When doing research consider that doctors and nurses even do not have the same training as a registered dietitian. Below is a podcast by an RD talking about intermittent fasting and athletes.
https://podcasts.apple.com/us/podcast/holley-fueled-nutrition-podcast/id1525009621?i=1000515456515
Paula says
I have follwed you for so many years, it feels like your topics have matured with each stage I am in. I love wellness, health & exercise. Thank you for sharing.
I wanted to share, some time back, I inboxed you asking many questions about Kensington & Celiac Disease because of symptoms my daughter was having. Well, fast for 1.5 years, she has been diagnosed with Type 1 Diabetes recently. It is under the umbrella of auto immune diseases. Also, 50% of all Type 1 also have Celiac. We are waiting for results now. So, all the things on wellness and serious (fun & frivolous too) definitely help random readers out there. Your sharing helped me dig & question. Thank you!
Mix and Match Mama says
Wow, goodness, Paula, I am so thankful that you have her properly diagnosed now. I feel 100% certain that your daughter is blessed to have a mama like you willing to do whatever it takes to get to the bottom of her living her best and healthiest life. Sending you and your girl so much love as you walk this road together. xx
Stacie says
I love that you’re sharing your healthy journey with us! I ordered the book as I’d love more information and to learn about the topic. I’m looking forward to reading it! I have tried IF before without doing a lot of research and like you, I’m starting to do a deep dive now into more healthy lifestyles and practices.
Courtney C says
I LOVE that you’re talking about IF! I’ve been on the IF bus since April 2020. Came for the weight loss but don’t ever see myself NOT doing IF because of how great I feel and for the good stuff I know it’s doing in my body. Like you, my blood work was typically pretty good, but it’s improved so much. And I love that IF flexes to fit my life. Invited to brunch? No problem, I’m in! Going on vacation? No sweat. Some days my fasts are long (20 hrs), some days they are short (14). But the magic of the CLEAN fast and the digestive rest that comes with it is so healing. I’ve truly learned to listen better to my body and I crave better food choices naturally. Dr Thurlow is amazing. Another amazing IF resource is Gin Stevens (Fast. Feast. Repeat.). Thank you thank you for bring this to your blog.
Nicole says
I love all of the healthy living topics you are including- thank you!
You mentioned a list of shifts you have made. Do you have a blog post on these? I’d love to read about a summary of these.
Mix and Match Mama says
I don’t. Right now, they’re just a big list on my phone. I’m covering them here bit by bit including sleep, activity, strength training, The Blue Zones and IF though. I’ll continue to do so!
Leah v says
Loved this post – I’m also trying to figure out some things about my health and these have given me good starting places with resources and ideas!
Dena says
Came here looking to see if the Book Review was published early and so happy to read about IF! I’ve done 16/8 in the past but when I stray and begin snacking, it sets off a very hard-to-break cycle of basically eating and snacking allllll day long. For a lot of people that say they can’t drink black coffee…..make sure your machine is heating water to 205 degrees. Coffee tastes so much better! If you can’t drink coffee without a sweetened creamer you’re likely addicted to the sweetened creamer. Game changer for me is having a double decaf espresso over ice with 1 Premier Protein shake. The Caramel one makes it taste like a Starbucks Caramel Macchiato! 160 cal, 1g of sugar and 30g of protein. A yummy afternoon treat and great way to sneak in 30g of protein. I look forward to reading more of what you write in the area of health and wellness. Change is hard but we can make positive changes by being mindful and creating new habits.