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I'm Shay! I’m a cookbook author, lifestyle blogger, travel agency owner, wife and mama who loves making every day special for my family.

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Mix & Match Mama

Health & Fitness, Wellness ·

Intermittent Fasting: PART 2


Happy happy Monday, friends!

Okay, back on March 4th, I declared this INTERMITTENT FASTING: PART 2 DAY!

If you read THE ORIGINAL POST then you know that I shared how for the last year, I have been giving myself digestive rest most days as a way to reduce inflammation in my gut and improve my overall metabolic health.  I have personally found this way of eating VERY helpful for me especially as I age as a post-menopausal female.

In the first post, the plan was for anyone who wanted to try it/discuss it/learn about the benefits to read…

…Cynthia Thurlow’s best selling book INTERMITTENT FASTING TRANSFORMATION so that we could discuss it in the comment section of this post.

Considering the fact that this book was the most purchased item on my blog in the month of March, I feel like we’re going to have a really vibrant, encouraging and educated conversation today.  I love, love, love that so many of you are thinking about your health and reading/learning more about topics that could possibly improve it.  Even if intermittent fasting doesn’t work for you, the fact that you’re consciously seeking out ideas to “a better you” makes me happy.

Okay, this post is PART TWO.  If you want to know the details about why I started IF, why I picked this book to be the one we read, my thoughts and feelings about my journey (and why it shouldn’t/won’t work for everyone), you need to read PART ONE.

Alrighty, so here are a few of my thoughts/tips/things I’m doing.  I’ll share some and then, hopefully, you ladies can share as well in the comment section.  Want to know what I love?  I loved how after the FIRST POST, several people I know reached out and let me know they had been doing IF for years too.  I was so encouraged by their texts and DMs.  It’s always SO nice to know when we’re not doing things alone.

Okay, here are a few of my personal thoughts:

#1: I have decided (after trial and error) that 16 hours of IF with an 8 hour window is my sweet spot.  Now, I’m not rigid and strict about this and some days, I’ll go 17 or maybe even 18 hours while other days, I’ll only hit 14 hours.  My *best* timeframe is 16/8, but I’m not hard on myself if I miss it either way.

#2: I listened to a podcast this fall and the guest mentioned the app Zero to keep track of your fasting/eating window hours.  The app looks like it does many other things too, but I downloaded it and only use it for keeping track of my window.  I personally think it’s really helpful for me just as a reminder of how long I’ve been fasting/eating, but again, I don’t hold myself to it and overly focus on it.  If you think this could be a beneficial tool for you, download it. If you think it will stress you out, don’t.  It does not stress me out.

#3: My goal every day is to eat about 50 grams of protein at lunch and 50 grams at dinner.  I don’t measure each gram, so I don’t know how close/precise I am, but I know enough now to know how many grams are in an egg, an 8 oz piece of salmon/chicken/beef, so I get close enough (for me).  I always just look at my plate and think “how can I add the most protein”.  I add fats, carbs and veggies too (I really don’t eat much fruit) to my plate, but animal protein is my main source of fuel and always makes me feel better than any other type of food.  If I eat a lot of protein at lunch, then I’m not hungry for a snack mid-day and can easily wait until I eat my dinner that night.  I’m not saying that I never have a snack, but most days, I just eat lunch and dinner that are really high in protein and that totally fills me up.

#4: When I travel, am invited to breakfast/brunch…if there is a life experience I want to enjoy, I cut my fast short and don’t think twice about it.  I feel great when I do it, but I also feel great enjoying special moments with friends and family too.

#5: I do a clean fast each day which means I don’t drink anything other than plain water or black coffee.  I wait and take my supplements with my lunch including my AG1 which is often how I break my fast (as I’m making my lunch, I’ll have some).  I know that some people do “dirty” fasts (adding things to their coffee, drinking La Croix or similar beverages, etc), and to each his own, but for me, if I’m going to “do it”, I want to “do it” as well as I personally can.

#6: I’ve never been one to eat before I workout (I workout so early), but I did always have breakfast after I worked out.  I was surprised by how much I have not missed this at all.  I leave the gym feeling good after my workout but not ravenous.  If I were ravenous, I would eat.

#7: I started this IF journey as a way to help my digestive system rest and reduce inflammation and based on the beautiful photos of my colon that I received post-colonoscopy last month, it’s working!  Ha!  You guys, bloating, constipation, and discomfort are no longer issues for me.  I feel so much lighter and energetic eating this way.

So, those are a few of my thoughts…I have many, many more, but I would love to know yours, what you thought about Cynthia’s book, if you have resources, all the things please!!

I feel very grateful that whether or not this works for you, we are at least all here having a conversation about living well.  I just really, really want that for each of us.

Don’t forget, you can see all of my WELLNESS POSTS HERE including sleeping, exercise, activity and more!

Thoughts and comments below!  Happy Monday! xx

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Comments

  1. Elspeth says

    I have been doing IF as well. I have felt that I have more energy through the day but also have broken it too for different life events (ie.brunch or breakfast) i think it all comes down to balance too! Thanks for sharing your experience!
    http://www.elspethsdaybyday.com

  2. Bev says

    Hi Shay! The timing of your IF part 1 was perfect for me. I had decided March 1 was a good start date to cut out sweets and snacks as weight that I had lost in 2022 had slowly crept back.This has been a life-long struggle for me and I needed to regain control. Then I read your post, ordered and read the book and added IF to my eating lifestyle. The two things I thought would be the hardest were drinking my coffee black and tracking macros which I have to do to keep from eating too little or too much. Both were non issues, to my surprise! I follow the 16/8 window even though I think it’s not recommended at my age but I don’t have a problem with it, eating a late bfast and dinner. I feel in control of my eating rather than my eating having control over me. It is so freeing. I have upped my walking to 5 mi. 4x per week and recently added swimming laps for added exercise.I lost 8 lbs in March but am no longer dwelling on that either, just how I feel and I feel pretty great mainly about feeling more in control and not obsessing about food. Thanks for bringing this to us and caring about your followers the way you do! 💖

    • Mix and Match Mama says

      Thank YOU for sharing this comment! Sending YOU so much love today!!! I’m always so grateful you’re a part of our community! xx

    • Brandi Dunkleberger says

      I had previously decided to start fasting March 1 based off another book I’d read and understanding further the benefits of fasting. I had done IF in the past, but was not doing a clean fast, but decided with better understanding to do it clean this time. I also don’t think I had committed in the past to an IF lifestyle, this time, it was more like as long as my body tolerates this, this is how I’m going to start living. The mindset was huge for me.
      Then I saw your post and got the audio version of Cynthia’s book as well as started listening to some of her podcasts. Her book helped me learn even more about how fasting benefits your overall health, especially at this point in my life. The surprising part to me was how little I obsess and think about food. I rarely get hungry between lunch and dinner. One afternoon I noticed I was and realized I hadn’t eaten my avocado at lunch, I think my fat intake was too low and that was the reason for my hunger. Also black coffee has been much easier than I thought.
      Overall I feel better, my skin looks better and I’ve lost some weight as well. Thanks for sharing your journey and Cynthia’s book. Now I have to buy it so I an re- read and have it for reference!

  3. Sheaffer says

    I said this last time, but I reallllllllly need to get back into this. When I was doing it, I felt great…. and I didn’t think it was hard. Don’t even remember why I fell out of the habit!

  4. Marcie says

    Hi! Thanks for sharing what’s working for you! Do you eat gluten and dairy on this plan? Have you taken any digestive enzymes. I am in perimenopause and have been experimenting with lengthening my eating windows. Right now I’m going 12-14 hours.

    • Mix and Match Mama says

      I do take digestive enzymes! I also eat dairy (cheese mostly, I’m not a milk/ice cream gal for the most part) and gluten when I’m outside our home (we have a g-free house because my oldest has Celiac).

  6. Sarah says

    Will your weekly meal plans reflect your nutrition plan and the info you’ve been sharing? Lots of processed foods and all the books/podcasts you’ve been sharing suggest a different approach.

    • Mix and Match Mama says

      I think life for me is a balance. I’m trying to make my family’s favorite recipes but enjoy more protein when I fill my plate. I don’t want to miss out on seasonal food and family recipes…so for me, it’s going to be a balance. That’s me now…who knows what future me will say though.

  7. Dana P says

    I’m in the category of not loving IF for me, but I have found an easy morning food routine lately that might help someone else. I’ve been trying to add in more protein and that looks like this:
    -small bowl of mixed unsalted nuts (I’ve never loved them, but they’re so easy and filling) and a collagen tea with cream or milk
    -a couple of hours later, a blueberry/cherry/avocado smoothie with hemp hearts, chia seeds, and protein powder
    – a couple of hours after that, a couple of eggs, some avocado or fruit and maybe a piece of toast

    I’ve also started walking more now that we’re back in Europe, but it’s crazy to me that the 10-15 pounds I gained in the US have just fallen off?! We also eat out very rarely here, but I love how easy my morning food is now and there is a lot less decision fatigue, too!

  8. Molly S says

    Could you give some sample meals that contain 50 mg of protein!?? This has always been hard for me to achieve. Thanks so much – I’m a primary care doc and I really appreciate the thoughtful way you’ve shared this info.

    • Mix and Match Mama says

      For lunch, I eat a lot of eggs and turkey bacon now. I’ll do four or five eggs with three pieces of turkey bacon as a quick lunch option. If I go to a restaurant, I’ll ask for an extra burger patty or extra 8 oz piece of grilled chicken (so doubling the “typical” portion”). I’m eating more red meat than normal as I find that’s the easiest way to get more protein too.

  9. Cassie says

    I love that you are finding what works for you! That’s what it’s all about. I do macro coaching – and often times people ask me about intermittent fasting. I tell them it’s not a magic bullet for fat loss but can be an added tool! There are so many other things that come into play with health, weight loss, fat loss, energy, strength, etc! I love coaching people to find what works best for them! Thanks for sharing more about your health journey!
    Cassie
    @themacrocounselor

  10. Amanda Wilson says

    I literally JUST finished this book this weekend. I am starting IF today and plan to jump right into 16/8. I liked the book….however, the diet part makes me nervous. I don’t love meat and veggies for every meal. I can for sure do that for one meal but the thought of having the amount of chicken or beef nauseates me. I am really hoping if I stick to a healthy eating plan and IF I will still get the benefits?!? I plan to follow weight watchers as I have always had success and it allows more flexibility with food. Do you think that I can still get the benefits of IF if I am not on her eating plan??

    • Mix and Match Mama says

      I am not an expert, but yes, I totally think you’ll see the benefits. Best of luck to YOU!

      • Amanda Wilson says

        Thank you so much for your blog I legit have been living my best life thanks to learning from you for years!! I am excited to up the health part of my life now to not just the Uber fun vacations and great family fun ideas!!

        • Mix and Match Mama says

          Thank YOU!! You just have no idea how blessed I am by you here in our community. I wish I could give you a hug! xx

    • Molly s says

      Primary care doc here. The most robust research on IF for weight loss specifically (not the other outcomes or just feeling better) suggests it’s really all about caloric restriction – eg comparison groups had similar weight loss if they restricted calories similarly. Now this is still an ongoing area of research, but it does suggest that for weight loss, there is no single option for meal plans during the eating window as long as you still remain in some sort of caloric deficit. Hope this helps

      • Kim says

        There are also many studies that conclude that IF helps insulin and blood sugar, thus helping weight loss vs just the “calories in, calories out” approach that most western med drs prescribe to. Really hope that big pharma will stop funding med students so health care can actually become health care and not just emergency sick care. Very thankful to drs for that, but a few hours of nutrition class and many more hours filled with how to prescribe drugs is not preventative health care.

      • Erin Hernandez says

        I always go back to the idea of N of 1 , when thinking about IF. For me, it definitely does help with calorie control, which I need. I have always been an early morning exerciser and do not eat before doing so… but I find that fasting 16 hours is just not possible on the days I lift heavier- like leg days. Some days by 9 am, I have walked 3-4 miles and have burned about 350 calories in the gym. That said, I do typically feel better fasting when I can and not constantly looking for food when my metabolism kicks start earlier in the day. I think its what works for each individual and I am thrilled that women are taking the time to listen to their bodies and explore news ways of being healthy.

    • Bev says

      I do not follow the author’s meal plan either. I agree with Shay and Dr. Molly. I use My Fitness Pal to track macros and calories so that I don’t eat too many or too few. This and the black coffee are two things I thought I would despise but it’s been quite the opposite! Tracking has kept me organized and it didn’t take long to get used to black coffee. You got this girl!!!

  11. Christon says

    Have you used a CGM? If so, how has it been helpful for you? Thank you for opening up a platform for us to discuss these health topics. I enjoy reading everyone’s comments!

    • Mix and Match Mama says

      I have! I was going to do an entire blog post on it, but I don’t think I felt strongly enough about it for me to do a whole post. For me, it was interesting but my data didn’t fluctuate much, so it was also kind of boring. I only did it 30 days though.

      • DK says

        Would LOVE to read a post on your CGM experience. I have never done IF. For blood sugar reasons, I try to eat every 3-5 hours but maybe should rethink that strategy. Thank you for sharing your journey!

  12. Emilee says

    Do you feel as if it took your body awhile to not wake up hungry in the morning? This is something I’d like to try, but I wake up STARVING and wonder if it will take me awhile to adjust! I love your wellness posts. 🙂

    • Mix and Match Mama says

      I’m trying to think, and I really think I realized I was eating breakfast more out of habit than anything else. Do you drink black coffee or tea? That is a great substitute in the AM for me as well. Maybe bump up your protein at dinner and see if that helps? Thank YOU for participating!!

  13. Kelly says

    I’m loving this conversation. Do you take collagen supplements? If so, when? I usually put mine in my morning coffee, even thought I drink it black. I’m wondering if that’s breaking my fast.

    • Bev says

      I had the same dilemma and I do think it breaks the fast so I started adding it to my decaf tea with my bfast (I eat a later bfast and dinner rather than lunch & dinner). I can also count the decaf tea as part of my water intake so won-win.

  14. Jen says

    How has the increase in animal protein affected your labs? I spent a year focusing on adding protein and was diligent about choosing lean meats, and I was startled by my increase in cholesterol. As a result, I’ve gone back to balanced eating with a focus on increasing fiber, whole grains, omega 3s, etc.

    • Mix and Match Mama says

      My labs have never been better. I was afraid it would affect my cholesterol/triglycerides, but they have truly never looked better.

  15. Amy says

    I think I was eating breakfast as a habit. But, then I read it in my research as break fast was really mind blowing for me. It’s not about the time you are eating it, but about breaking your fasting window.

    • Mix and Match Mama says

      It’s flavored and the sweetness makes the body think/prepare for digesting food and thus makes it “dirty”. I know that’s really “getting into the weeds” with keeping in clean, and many people opt to still include them while fasting which is totally fine too.

  17. Katie says

    I see you are doing meatless Monday for dinner this week, my husband and i have tried to incorporate one meatless meal a week into our diets as well however he struggles to hit is protein when we do this. For tonight’s meal how will you hit your 50 grams of protein?

    • Mix and Match Mama says

      Hi Katie! I sent you an email just a few weeks ago and was wondering where you had been lately 🙂 . For people looking to add animal protein to a meatless recipe (like a quesadilla), I would say grilled chicken or ground beef would be easy to add to that one. Have a great day!

  18. Andrea says

    I’m so glad that you shared this! I have never looked into intermittent fasting because I had always seen it linked to weight loss, which isn’t something I need. I do, however, struggle with major inflammation and gut issues so IF sounds like something I should definitely be doing.

    • Whitney says

      Andrea -fwiw I had gut inflammation/issues for years and finally did something about it/healed myself!! IF, no gluten/dairy, minimal alcohol and sauna did the trick for me and I’ve never felt better🙂

    • Angela says

      Without getting too personal, our youngest has had gut issues since 2nd grade and he is now a freshmen. When Shay shared about K having Celiac, I thought maybe that is what our son had so they tested him for that. But his markers showed he doesn’t have Celiac. The doctors considered labeling him as having Crohn’s disease, yet even the specialists didn’t feel that he met all of the requirements for this disease. Needless to say, we’ve struggled with gut health over over the years and when we finally found and got consistent with taking specific gut health supplements, it was life-changing. My entire family (husband, both our sons, and myself) take Triplex, which is a three part gut system of supplements that we take daily and it has truly healed. I’m not trying to promote Plexus on here, but I just have to say it truly was an answer to my prayers to find supplements that have helped heal our son. And I’ve been praying for God to help us with this problem since our youngest was in second grade. God is so good! I’m so happy that we have figured out how to have great gut health, as it has been life-changing for my family. And Shay, thank you for bringing health and wellness to your platform! I love seeing us all trying to help and encourage each other. Thank you for putting IF on my radar…I need to read this book, now that I have it!! Thanks for caring and sharing what has helped you!

      • Mix and Match Mama says

        Wow! I am so grateful you found answers! Not knowing how to help your child is the worst feeling in the world. I am so grateful to read this! Sending you so much love! xx

  19. Beck says

    Hi!
    Love these posts, thank you! Planning to start IF with my husband but this is all new to us. A couple of questions about previous comments – what are digestive enzymes and why would someone use them? What is a CGM and why would someone use that? Apologize for knowing so little 😉
    Thank you again for opening up this topic and encouraging discussion!!

    • Mix and Match Mama says

      I use them as a part of my supplement regimen to encourage digestive health. I find that for me personally, they are helpful in “moving things along” and keeping my elimination issues in check. A CGM is a continuous glucose monitor. It’s a tool one could use to tell you how certain foods/sleep/exercise is affecting the glucose in your body. Many type 1 diabetics use them daily.

  20. Heather says

    Thank you so much, Shay! I started this a couple of weeks ago after reading the book. It’s helped me so much with my relationship with food. I was so scared to try it! I love how you talk about giving ourselves grace- it is a great reminder to me, because I can be very hard on myself at times. 🙂 I did want to mention to others that I personally had trouble drinking black coffee, so I’ve been doing plain green tea in the morning and I did have some pretty good headaches from caffeine withdrawal in the first couple of days. Just another reason IF is a good change up for people that may not have the best food relationship.
    Thank you again!!!

  21. Lea Ansamaa says

    Hello! This is really interesting. I have eaten less in amounts lately and that works for me. I could not skip breakfast. ☺️ Have you counted the calories of your meals meaning if I eat 5 times a day I get enough calories so that I don’t loose weight all the time (I can’t be on minus calories). If you skip 3 meals (breakfast, snack and night snack) are your 2 portions very large? I feel sometimes that being alittle bit hungry gives me enwrgy and better sleep!

    • Mix and Match Mama says

      I really think you should read the book too! I do not count calories. In her book (and then also in her podcast and other podcasts/books on IF) there is a lot of discussion around mini meals keeping weight on the body. I mostly eat two substantial meals a day.

      • Lea Ansamaa says

        Thank you! I will read the book but I am reading Outlive at the moment and it is low because I read it in English and it is not my mother language. 😄 Thanks for everything, you inspire me!

  22. K.K. says

    I’m so encouraged to lean into things that will help. Shay, I decided to try it. I love the idea of breakfast, but it was not hard to leave off, and even with more workouts, like you – I still felt great waiting until lunch. I haven’t become consistent yet, but I plan to do it. This conversation here along with reading other women’s journey (discipline with grace) is exactly the encouragement I needed!

  23. Heather says

    Read the book and am super intrigued by it. Curious if you follow macros and if so, what you try to keep your macros at each day? You look great!

  24. Elizabeth says

    I have done IF for a year or so. I am also post-menopause and had to do something to get rid of the weight that had joined my middle. I have been lax lately on doing a clean fast and put NutPods in my coffee. I need to go back to black. I have been listening to a great podcast over the last 6 months. She has some of the most interesting and educational people on her blog. You may like her also – Just.Ingredients. I have learned so much from her. Thank you for allowing us to go along on your journey with you. It does motivate me to do better.

    • Mix and Match Mama says

      I know this is going to sound negative, but I mean it in the most bright/fresh way possible…it tastes a little bit like grass. (Is that weird? I don’t know what grass tastes like, but I imagine it’s similar.) It’s very light (not thick and gross) and like you juiced lettuce…something green. It’s good. It’s not chocolate, but it’s good 🙂 .

  27. Tish says

    Hi Shay! I have been looking forward to today for a month and not because of the eclipse! haha! I was so excited to read this blog post! I love that you are keeping this in simple terms and sharing with us. I did read her book this month and found it so interesting! So far, IF with a 16/8 window has worked for me and been an easy adjustment. My two questions – 1. What digestive enzyme do you take? I have exactly the symptoms you did as I’m nearing menopause – fun stuff! 2. I’m trying to adjust to black coffee in the mornings. I have a Keurig. Any k-cups you or any of your readers recommend to try when changing to black coffee? I usually purchase a bold medium roast blend and am not loving it black. Thanks for sharing! I’m so excited about what is to come next!!

    • Mix and Match Mama says

      Yay!!! I lol about the eclipse part. Thank YOU for being a part of this discussion with us!!

    • Bev says

      Tish, I also use a Keurig and switched from flavored coffee (which was super bitter w/o creamer) to what my husband uses which is just original Eight o’clock coffee. I can’t say it’s as good as with cream but I had zero adjustment, been using it since day 1.

  28. Alicia says

    I was always so scared to try IF. I was a die hard fan of 5 small meals a day and just the thought of eating 2x a day freaked me out. I started my IF journey just 1 week ago and have felt so good. By Friday I realized I hadn’t a stomach ache once that week. My crazy self thought it was normal to have an upset stomach daily. After reading this book, it all makes so much sense. I was working my digestive system overtime never allowing it to rest. I also was really scared of not eating after the gym. I’m a 5am workout girlie and have been pleasantly surprised how NOT hungry I am afterwards. Thank you for sharing this with all of us!!

    • Mix and Match Mama says

      Wow! Thank you so much for sharing this, Alicia! Sending you so much love!!

  29. Megan Mae says

    Thanks for this post, Shay! Are you still taking probiotics? And, which digestive enzymes are you taking? Love to be on this journey with you!

    • Mix and Match Mama says

      Yes! I need to do an entire post on supplements that I personally have been taking. Adding that to my list now!

  30. Grace says

    I love the comment section! IF has been such a game-changer for me too! Bloating, constipation, and discomfort are no longer issues for me either! I feel so much better giving my digestive system the break it needed. I tried 6/18 but that window was too short for me to try and eat within that time. I like 8/16 better. I also try not to stress out about it either. I try to listen to my body.

  31. Lindi says

    Challenging because I know coffee on an empty stomach can wreak havoc on female hormones. Check out Dr. Francesca LeBlanc and her practice. This is one reason I’m very hesitant to do IF because there’s no way I’m skipping coffee! Lol

    • Mix and Match Mama says

      I’m going to look her info up now! You should look into it though if that’s your only hesitation. I would say so many others disagree.

  32. Sarah says

    I noticed in Part 1, you mentioned the extensive bloodwork you have done. I often feel like my doctor just does the “routine” and nothing more. Did your doctor perform a full blood panel or is there “one” to request at my next doctor’s visit to get a better overall look at my health?
    Thanks for sharing!

    • Mix and Match Mama says

      Because I do HRT, I get extensive bloodwork done at least twice a year (more if he feels like I need it). What I’ve learned this year is that bloodwork is very inexpensive, and we need to be our own advocates to get the best labs possible. These tests are not expensive (should we have to pay out of pocket, many are only $10 or $14), so make sure your practitioner is ordering them for you if you are requesting them…but also make sure they know how to interpret them as well. My HRT doc does all of mine for me.

  33. Shelley Blocker says

    I would love ideas for lunch and dinner. Mainly lunch…

    I started IF last week and can already tell a difference in lots of things. I want to make sure I’m getting the protein I need. So food ideas are always helpful! I just ordered the book, too. Please continue to do posts about this.

  34. Jessica says

    While IF has many benefits, it isn’t a good option for those who suffer from insulin resistance and/or hormonal acne tied to insulin resistance and blood sugar issues. I used to do IF and it wreaked havoc on my hormonal acne and wasn’t until many months later I read about this and connected the dots. Make sure to look into this if you fall into this category before trying or at least be mindful of these issues if you’re prone to them when you do try IF.

  35. Michele says

    Shay, are you really post menopausal? I thought you had said you are on hormone replacement therapy, so you don’t experience hot flashes, and all the other awful symptoms of menopause? So thru that medicine, your body is still getting estrogen, and other hormones.

    • Mix and Match Mama says

      Yes, I’m surgically post-menopausal because I had a complete hysterectomy at 38. I use HRT to offset the effects of no longer having ovaries, a uterus, etc. Anyone can use HRT to give themselves more hormones, but because my body no longer makes any of those hormones, I need it now more than ever. Hysterectomies makes women post menopausal just like women who age into it (I just “aged” over a surgery).

  36. Alana says

    Hi Shay! I’m sure I’m in the minority here at 27 years old, but I’ve been reading your blog for years now and still feel like I fit in so well in this community! I am trying out IF as well, and so far it has been a lot easier than I thought, and I feel great. My only slight concern is if it will negatively affect fertility.. although my husband and I have been TTC for a couple of years now, so I’m hoping that with weight loss from IF among all the other benefits from it, it will help things in that department. Just wanted to say thank you for sharing and for encouraging all of us! You motivate me on the daily.

  37. Lindi says

    Yeah, I’m still looking into it. I really respect Dr. LeBlanc. She’s lived through major hormone imbalance – for years – and overcame it. She helps so many. Her big caution is not to do IF if your hormones are imbalanced because that will only compound your issues. Sometimes it’s hard to sift through all the different opinions, which is why I think it’s extra vital we submit our bodies and health to the Lord. He literally made me- He knows what I need to do.

    • Leanne says

      I love your comment!! What a great reminder to take these questions about our bodies & health to the Lord first!

      Also, Shay! I always love reading your blog & learn so much. I feel inspired to make better choices & look forward to feeling better like you have!

  38. Christina Adamson says

    Can you share some meal ideas especially lunch and how you get all that protein in?? Eggs and grilled chicken are good for about a week, then… 😡

  39. Dena says

    I like a 16/8 window as well. Regardless of the time I wake up, I drink black coffee and water until approx 10am. I try to get 40g of protein for breakfast, 40g for lunch and 40g for dinner. If I feel i’m coming up short, an easy fix is a double decaf espresso with a Premier Protein shake. I go to Starbucks and order the dbl decaf espresso in a venti cup with ice, then pour the protein shake in. The caramel one makes it taste like a Caramel Macchiato! It feels like such an indulgent treat and I’m getting 32g of protein! I try to eat dinner by 6pm and then I’m done for the day. When I eat those 3 meals a day, there’s virtually no room for snacking which cuts down my calories for the day. Also, I find I don’t think about food as much….I eat a satisfying meal then move on with other activities.

  40. Tia Peter says

    Hi, I was curious what GI issues you were having and how the IF helped. I feel so like many women suffer from GI issues, and yet no one really talks about it, so would love any input from you and any readers!

    • Mix and Match Mama says

      Totally! We should talk about this stuff more because *sometimes* it is a symptom of a greater issue that we need to address (and when it’s not, it’s still an unpleasant situation). I had elimination issues. For the last 10+ years, I would go days between which lead to a lot of uncomfortableness and inflammation in my gut.

  41. Cindy Cummings says

    Thank you SO much for all of this great information and advice…it is so helpful! I have purchased her book and looking forward to starting this journey again! I have tried IF in the past, and I like the 16:8 window, but was wondering if you would consider showing us what a typical grocery list would be for you for the 16:8 ( for 1 week) and some easy menu ideas for the week…? I could vary mine based on some of your favorites. I know you are very busy and already post so many wonderful menu and meal plan options, but for me, the author’s food pics/meals are not looking very appealing for me and I do not want to give up because I can not make my meals “inviting” as well as healthy for IF. I love all of your tips! Your posts and blogs make my day, so thank you for being so caring and positive:)

    • Mix and Match Mama says

      Wow, what kind words! Yes, I can certainly do that! Thank YOU for being a part of this community! I’m so blessed by it!

  42. Krissy says

    Hi Shay!
    So I also have Cynthia’s book, it’s been so helpful. I was curious to know when you take her supplements? Will the creatine and inositol break a fast? I just wasn’t sure if they could be taken in the morning or not until my eating window of 12-8. Thanks!

    • Mix and Match Mama says

      I take my supplements midday with my lunch (including my creatine). I find it easier on my stomach as well if I’m consuming them with food.

      • Krissy says

        Great! That’s what I’ve been doing as well! Thank you so much! Love all your posts, you’re always so positive!

  43. Marcie says

    Hi Shay! Are you still seeing the same doctor that you’ve shared about preciously for your hormones? I am wanting to see somebody. Thank you!

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