We all know that our cup of coffee can get us moving in the morning, but how long does that quick energy boost really last? Usually by late morning the dreaded crash will make its way into our day leading to unhealthy choices like too much caffeine or sugar overload.
Instead, adding “healthy fats” to your morning cup can provide more sustained energy and less cravings as these fats are the most energy packed macro nutrient.
These healthy fats include grass-fed butter, MCT oil, coconut oil, ghee, and cocoa butter. These essential super foods will slow down the digestion and intake of other foods and beverages they accompany.
So by adding these fats to your coffee, you are slowing the absorption of the caffeine into your system and lengthening its effects. You end up drinking less coffee and getting those beneficial fats that every healthy breakfast should be made of.
When you enhance your morning routine with healthy fats it is also very helpful in your digestion and healing of the gut. As many people suffer from the shakes after a cup of coffee on an empty stomach, others can feel nauseous and scattered as the coffee is too acidic first thing in the morning.
Adding fats to your morning cup can decrease these effects as the fat lines the stomach, and protects you from shakes and nausea which assists in healing of the gut. (Note: If you are sensitive to coffee, tea is a great substitute.)
Another benefit of these healthy fats is they are packed with Omega 3 fatty acids, which are essential to our health. Unfortunately, we don’t produce them naturally so we must obtain them through our diet.
Omega 3 has been proven to prevent and treat inflammation, high blood pressure, arthritis, coronary artery disease, among others. Yet, you must find a balance with Omega 6 fatty acids as the standard American diet is overwhelmingly too high in Omega 6 creating an unhealthy balance.
So make sure you are eating grass-fed butter instead of grain-fed butter to get that extra boost of Omega 3. With that being said, drinking just a regular cup of black coffee, you aren’t getting any nutrients – which won’t keep you full.
However, when you add healthy fats to your coffee you are increasing its nutritional value, which stops hunger from kicking in and prolongs emptying of the stomach after eating. That is where intermittent fasting comes into play.
With just the intake of your morning cup full of your favorite fats, you can get up to 17 hours of fasting! Because of the “fats” in your coffee you won’t have the crankiness, moodiness, hunger, low energy, brain fog that just regular fasting will give you so you can still get through the first part of your day.
When it comes time in the afternoon to break your fast, the best options are nutrient dense foods, clean-hormone-free proteins, and lots of organic veggies.
At this point, whether you are just trying to live a healthy lifestyle or lose weight, by eating a healthy choice of food you can eat as much as your body needs until it is ready to start the fast again at the end of your evening.
There are many health benefits to intermittent fasting like lower inflammation in the body, a reduced risk of illness, and let’s not forget a longer, healthier life.
For intermittent fasting to work you need at least 10-12 hours without food. It sounds harder than it really is. Intermittent fasting compared to other diets, has been easier to achieve as you don’t have to go days depriving yourself of food or count your calories every time you eat a meal.
Plus, if you add those healthy fats to your morning cup, it sustains you for the better part of your day when you are still fasting.
Get The Most Of Your Daily Routine
The way to get the most out of your daily fasting routine is to stop eating a few hours before bed. The food from late night snacking doesn’t have a chance to be used as energy so it goes to fat storage and obstructs the body’s cleansing process. It is also important to avoid sugar and refined grains, as well as getting plenty of exercise throughout your week.
In today’s society, unbalanced hormones affects millions of people. The chemicals found in pharmaceutical drugs, prepackaged foods, sprayed on our produce, and pollution inside and outside our homes; creates havoc on our body’s systems.
When you achieve hormone balance it brings a balance to not only your emotional state, but also to your physical and mental well being. Intermittent fasting, being the cleansing of our body, can play a major role in helping us find that balance.
As an added bonus, healthy fats are a great boost to your immune system. Adding fat, such as grass-fed butter, ghee, and cocoa butter provides protein, calcium, vitamins D and K. Coconut oil and MCT oil provide vitamin E and lauric acid. All of these options are amazing benefits for your immune system and energy levels to help keep illness at bay.
Once you have found your balance in intermittent fasting, you will notice overall better health, less inflammation, focused concentration, weight loss, and sustained energy so you can get through each day of your extended life.
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Food Evolution Getting The Most Out Of YOUR Routine Hormonal And Sleep/Wake Cycles Nutrients – What To Eat When You Eat Positive Changes You Will See Helpful Tips That You Will Need Who Is It Good/Bad For
Let me set the scene for you, or better yet, the table.
It’s the early 1800’s – the family gathers around the lunch table, as this was typically the bigger meal of the day. The handmade table made of slabs of wood covered in a candlelit feast for the family. Vegetable soup made of an array of colorful vegetables from the garden and stock made from the bones of the protein from the farm. A roasted turkey from the butchering of father from the day before, and cranberry sauce that mother preserved over the winter months.
As there wasn’t the convenience of grocery stores, electricity, fast food, or prepackaged foods; meals were made from ingredients that were grown, nourished, and handpicked by the family themselves. The labor made you appreciate every bite and the meals that you fed your family made you put care into your daily duties of gardening, hunting, and gathering.
In comparison to today, many families gather around their flat screen TV’s to indulge in chemically processed foods that have little or no nourishment to their bodies. These families also put little, if any, effort in actually making the food.
For those of us who actually cook to nourish ourselves, I applaud you for your efforts, as the world around us has made it very easy to stray from these traditions.
So how did we get from the fresh, nourishing farm to the overly processed and chemically, inclined food world that we live in today? How do we get back to our ancestral roots of food as nourishment and a labor of love, but still live in modern day society?
A major difference between the dinner table in the 1800’s compared to today’s table is the labor and time. For families today, there is little time for meals with everything else that we cram inside a single day.
Back in the day, food and the preparation of said food was the main priority every day. So as technology advanced to help us store, preserve, and prepare foods, the less time we had to spend in the kitchen. That alone took our focus off of food as a daily labor of love and nutrition.
Now we are left with “convenient food”. Food that has been chemically processed and easy to throw in the microwave or oven or just drive through a lane to pick it up and shove it in our faces. Most times, without the mere thought of what we are actually putting inside our precious bodies.
In today’s society, in order to nourish our bodies and preserve our health, you must work around what is produced for us and concentrate on the foods that make you feel healthier.
Often times that means you should produce the food yourself or have a reliable source to get clean, wholesome, and nourishing products. Adapt to the world we currently live in by choosing the healthy options.
One healthy option that I have thoroughly enjoyed myself and have seen personal improvements from is Intermittent Fasting. It is a daily routine and remedy to give your gut time to heal and rest.
The consequences of IF is feeling better, eating less food, spending less money, and eliminating stress of having to prepare multiple meals, among many other health benefits. In today’s society, I couldn’t ask for anything more!
Getting The Most Out Of YOUR Routine
The modern diet and routine isn’t how our bodies were designed to eat or live, and it’s not what will promote optimal health or functioning. Since we have to mold to our environment, finding a healthy option that benefits YOUR body will make you thrive in your routine and way of life.
Choosing a gut cleansing, sustainable fasting routine, and a clean, nutritious diet you will reap so many advantages to the overall health of your body.
The key is getting adequate nutrients that works with the chemistry of your particular systems and chosen daily routines. Finding a balance in your daily way of life can make all the differences in energy levels, moods, hunger, and disease.
It is hard to say that one person’s routine will work for another. After all, we all are different in our personal chemistry, lifestyles, choices, and regards. Yet, there are suggestions of what works for common people in this day and age.
So once again, try what you think would work best for you, for your schedule, and then adjust what is needed for your overall health and happiness. One routine that I have witnessed to be beneficial in the average day of Joe and Jane that works the popular 8am-5pm routine is shown below:
Whichever plan you decide to try, they all should include a clean, nutritional palette of foods, plenty of water, exercise that is right for you, plenty of rest, and a chemistry that works with your body.
Here are some suggested plans:
- Goodnight Belly: One simple way to IF is to stop eating at 8pm every night and choose a morning cup routine that is full of your favorite fats instead of breakfast. This allows your gut to rest when you are resting. It also provides a sustainable, nutritious, and easy way to start to your day. Taking away the late night snacking and a no carb breakfast can do wonders for your gut. Plus, you are getting 17+ hours of fasting!
- Weekend Warrior: This fast consists of a fast for 2 days per week and a regular, clean diet for the other five days. It doesn’t necessarily have to be on the weekend. It can be any two days that you want to pick that works for you. They don’t even have to be consecutive days.You can also allow yourselves up to 700 calories a day on your fasting days. After that being said, I would recommend getting the benefits of your healthy fats with some of that caloric intake.
- IF Master: I only recommend this type of fasting for people who have fasted in the past, who have a healthy daily routine, and are physically fit. This fasting protocol calls for a full fast every other day. This plan can be intense, but can be very effective for some people.On your fasting days, I do recommend still loading your morning cup full of those beneficial fats to keep you sustained throughout the day.
Hormonal And Sleep/Wake Cycles
As you choose the plan that is right for you, take into consideration your hormones and stress levels. One of the most common hormone imbalances in people is cortisol levels being too high and Melatonin levels being too low.
You have to find a way to balance stress and allow your body to rest for healing, revivement, and restoration. Otherwise it can cause weight gain, anxiety, poor sleep, and chronic fatigue.
Finding a healthy balance and proper nutrient timing between sleep/rest, exercise, and eating can do wonders for your metabolism, energy, stress, and these very important hormones.
Intermittent fasting helps to balance your stress hormones (cortisol) and sleep hormones (melatonin), yet only with proper nutrient timing. So choose a fasting routine that is right for you.
Melatonin is needed for a healthy sleep cycle to make you fall asleep and stay asleep. As you are resting, it is important to let your whole body rest including your gut. Cortisol is required in the morning to give you the energy and mental awareness to get your day started.
If you give yourself nutrients in the morning with a healthy dose of fats, your energy will be higher and your concentration will be more focused.
Nutrients: What To Eat When You Eat
When it comes to nutrition and “what is good for you,” every individual is different and everyone should account for their own food intolerance’s. Use this as a guide to find what works for you.
For example, I have a dairy intolerance. In this case, I will still use recipes that sound good to me and have mainly healthy ingredients that work with my body. Yet, if it calls for a dairy product, I just substitute the dairy with an alternative nut milk or coconut butter that doesn’t irritate me.
Once I learned this, my options became limitless. The food still tastes good, I feel great, and I am giving my body what it needs: nutrients.
The “so-called food” that today’s society provides us, especially the ones that are advertised on television, are unlikely to have any nutrients in them at all. They are likely to have chemically enhanced ingredients that are preserving their profits and killing us one system at a time.
The key is to listen to your body. After you eat if you don’t feel good, say sluggish or you have a stomachache, there is probably something that you ate that you are sensitive to or is simply not good for you.
This is where I start the process of the elimination diet. Eat the same meal and eliminate one thing that you think you might be sensitive to and you usually can find your answer. Or in some cases, eliminating the entire meal and choosing a better option for you can eliminate all the bad side effects.
The best options when you do eat are nutrient dense foods and beverages, healthy fats, clean-hormone-free proteins, and lots of organic veggies. Another way to look at it is a diet low in carbs, low in sugar, and high in REAL ingredients.
Here are some suggested REAL ingredients to build your meals around that can be beneficial during your fasting break:
An added benefit to the list above is that all of the foods listed are great for inflammation and gut issues. These are two of the top indications of disease in the body. If you keep inflammation down and your gut clean of build up, you can guarantee a longer, healthier life.
Positive Changes You Will See
When it comes to intermittent fasting, you are decreasing your risk of so many common diseases that most of the population deal with everyday.
From the extensive research and through personal experience, Intermittent Fasting controls chronic inflammation, improves autoimmune conditions, balances hormones, lowers blood pressure, increases metabolism, improves cognitive function, kills the unhealthy cravings and over-consumption eating.
I would love to know if there was anyone reading this that hasn’t suffered from at least one of these ailments at least once in their lifetime.
Another positive change you can see from IF is an increase in your growth hormone. These hormones assist your body to burn fat and repair muscle mass.
If you are eating as soon as you wake up and snacking until you go to bed, this doesn’t allow much time for growth hormone to do their job and repair your muscles. Yet, when you give your body that break from food by fasting, you are increasing your growth hormone allowing your body to get back to a healthy weight and balance for the health of your muscles.
When your body starts to find a balance in everyday life, and you eliminate the things that have negative affect, you are automatically reducing stress.
With a decrease in stress your blood pressure isn’t going through the roof every time “life” happens, and you are able to focus with your improved brain function because you have allowed your body to cleanse itself and repair it’s cells.
With the added healthy fats in your morning cup, along with IF, and a clean diet, you are doing your body justice by allowing your body time to clean the gut and get your body back on track for a healthy digestive system.
The rest of your systems will benefit greatly by the foods you intake and the time that you give you your body to restore itself each and every day.
Helpful Tips That You Will Need
- Beginners and women should take a slow and gentle approach.
- Stay hydrated – water helps to clean and hydrate your systems.
- Control your nutrition and the timing of your nutrition.
- Find a workout routine that is right for you and your choice of fasting.
- Fully commit and give it time to show the many benefits it has to offer.
Who Is It Good/Bad For?
Not recommended for people with eating disorders, high risk hormonal imbalances like thyroid issues and adrenal fatigue.
Also, women seem to be more sensitive to fasting then men. So ladies take the slow, gentle approach before making any drastic changes. As always, consult a functional medicine expert before making any major changes to your diet and daily routine.
Learn more about the #DrinkYourFat method with the free ebook at www.DrinkYourFat.com
Colin StuckertFounder/CEO, Wild Foods