Your Healthiest Healthy: Courses -- Intermittent Fasting

Unleash the Power of Intermittent Fasting!
Join our comprehensive course and embark on a journey to transform your life. Discover the science, master the protocols, and optimize your well-being.

Say hello to a healthier weight, boundless energy, and a clear mind.

Don't wait another moment—enroll now and discover the secrets of this transformative lifestyle. We can't wait to welcome you with open arms!

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NOTE: CONSULT WITH A HEALTHCARE PROFESSIONAL BEFORE STARTING ANY NEW DIET OR FASTING REGIMEN.

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SNEAK PEEK

Watch the video for a quick preview of some of the topics to be offered as part of the
Your Healthiest Healthy: Courses -- Intermittent Fasting

Meet Your Coach & Guest Expert Guides

Your Healthiest Healthy: Courses -- Intermittent Fasting

Samantha Harris

Award-winning TV host & journalist, bestselling author, certified health coach & trainer, and thriving breast cancer survivor.

Your Healthiest Healthy: Courses -- Intermittent Fasting

COURSE DETAILS

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LESSON 1

Intermittent fasting overview and welcome!
Intermittent fasting and weight loss.
- Overeating is not sustainable or natural.
How does intermittent fasting work?
- Advantages and disadvantages of intermittent fasting.
- A deeper dive into how intermittent fasting works and its mechanisms.
- The importance of caloric deficiency in weight loss programs.
Positive benefits of intermittent fasting.
- Hormonal and cellular health benefits of fasting.
Downsides of intermittent fasting.
- Understanding the 16-hour fasting window and how to successfully fast with a shorter eating window.
Contraindications of intermittent fasting.
- Warnings for a 16-hour fast.
- Who should be cautious of longer fasts.
Intermittent fasting seven days a week.
- The 5:2 diet and the Eat-Stop-Eat diet.
Intermittent fasting and alternate-day fasting.
The Warrior Diet and its suitability for you.

LESSON 2

Introduction of guest expert - Cynthia Thurlow.
Why intermittent fasting is more aligned with our bodies.
- How intermittent fasting is empowering.
How to derive benefits from intermittent fasting.
- Breakdown of intermittent fasting benefits for adults.
- The three main macronutrients and why they matter with fasting.
Carbs and carb cycling.
- Finding what works best for you and your body and why it is critically important.
Carbs and the two-thought processes.
How to measure carb tolerance.
- Continuous glucose monitors and a glucometer.
- Experimenting with carbohydrates to determine carb tolerance.
- Minimizing processed carbs and reducing sugar intake.
Determining the minimum fasting duration.
Fasting for lean individuals while maintaining muscle mass.
How long to fast based on your bio-individuality.
Hitting your protein macros.
- Protein is the most satiating macronutrient.
- A re-feed day is not a pig-out day.
Protein as the most satiating macronutrient.
- Why protein is the most satiating macronutrient.
- Protein vs. fat on a plant-based diet.
How to get enough protein.
- What amount of protein to aim for each day.
- The importance of a plant-based, whole foods foundation.
Vegetarianism and protein.
How to avoid seed oils.
- What to watch out for, what they are exactly, and why they are harmful.

LESSON 3

Introduction of guest expert - Dr. Amy Shah.
What you can do to become your healthiest possible.
Why fasting is helpful for most adults.
- Fasting's essential role in repair and renewal.
The best way to fast.
- Knowing when to ease off from fasting.
- Consistency as a key to health.
Gut health.
- The five major signs of poor gut health.
- Hormone imbalances and mood issues.
- Foods that support and mitigate the risk of cancer.
- Gut bacteria as an army against cancer.
Our gut on fiber.
- Gut bacteria's preference for fiber.
- The lack of fiber in American food and its ultra-processed nature.
Ultra-processed food.
- Why ultra-processed foods dominate 70% of grocery stores.
- The definition of ultra-processed foods.
Dr. Shah's suggestions for easy food assembly Vs store-bought for our gut and longevity.
- Homemade meals for better health.
- The dangers of ultra-processed foods.
- The importance of fermented foods for gut health.
How much fermented food do we need in a day?
- Contrasting fermented and live bacteria in America.
A day in the life of Dr. Amy's diet.
- Incorporating at least 30 different plant foods weekly.

LESSON 4

Introduction of guest expert - Dr. Will Cole.
What is epigenetics and why does it matter?
- The evolutionary mismatch between genetics and epigenetics.
- Intermittent fasting and the Standard American Diet (SAD).
Fasting and its duration.
- The minimum duration for daily fasting.
- Metabolic flexibility.
Ideal times to burn carbs vs fat.
- How to achieve metabolic flexibility.
- Ketosis as the fourth macronutrient in research.
- The ketogenic diet and intuitive fasting.
- Intuitive fasting and metabolic flexibility.
- Determining the appropriate fasting duration for you.
How to test your ketone levels.
You and your intuition vs. doctors.
- The importance of taking control of your health vs. relying solely on doctors' visits.
- Tips and insights on how to implement health hacks at home.
- Grace and lightness towards wellness.
The most effective ways to eat.
Examining your bio-individual food medicine cabinet.
How to interpret what changes to make.
Fasting and its relation to cancer prevention.
- Eliminating gluten-containing grains, conventional dairy, industrial seed oils, and added sugar.

LESSON 5

Introduction of guest expert - Cynthia Thurlow.
How to mitigate insulin resistance.
How to mitigate the effects of menopause.
Preventing insulin resistance during menopause.
Hormone replacement therapy.
The importance of building muscle.
- Muscle for longevity.
- The recommended number of days for strength training.
- How an in-home TRX system can help.
- The importance of variety in training.
Intermittent fasting during the menstrual cycle.
- Estrogen and insulin sensitivity.
- When to lean into or back off your prolonged fast.
How to fast for your menstrual cycle.
- Fasting for a menstrual cycle.
- Your 28-day cycle superpower.
- What to expect during perimenopause.
- What to do if you have low progesterone.
How to buffer your sweet tooth.
- Why to walk after dinner.
- How and why to stack meals to mitigate insulin sensitivity.
The importance of protein and carbs.
Fasting window and eating window.
Carbohydrates and carbs.
- Bread and pasta as part of a nutrient-dense diet.
- Aiming for under 100 grams of carbs a day.
How long to fast for menopause?

LESSON 6

Introduction of guest expert - Dr. Amy Shah.
Why you need to give your body a 12-hour break.
- Your essential overnight fast.
- The best way to improve hormones and gut health.
The importance of circadian rhythms without fasting.
- The significance of sunlight for weight control and sleep.
The importance of understanding the relationship of the elements:
- Energy, gut, immune, and hormones.
Fermentation and fermented foods beyond yogurt.
- Fermented foods such as kimchi and apple cider vinegar.
- Apple cider vinegar is also a probiotic.
Some key actions we can take to fight inflammation.
- How to improve insulin and gut health.
- Strategies to combat inflammation in the body.
What other medication or supplement will help with stress PLUS other?
- Yoga, deep unplugging, and taking breaks from electronics.
- Utilizing the vagus nerve.
Tips to slow the aging process.
What kind of diet works best for you?
- The importance of diet during perimenopause and menopause.
- The end of a toothpaste tube.
How to lower your stress levels.
Worried about protein-maxing needs when plant-based? Here's how!

LESSON 7

Introduction of guest expert - Cynthia Thurlow.
Intermittent fasting schedule.
- Intermittent fasting and its impact on metabolic flexibility.
- Healthy snacking and the importance of small, manageable steps.
What does metabolic flexibility mean?
- Understanding the significance of metabolic flexibility for the body.
- The effects of fasting on the body.
Meal frequency and its impact.
The Dirty Dozen and prioritizing choices.
- Prioritizing certain aspects over others.
- The Clean 15 and the Dirty Dozen breakdown and why you should care.
- Consistency and being deliberate about where the money is spent.
- Establishing a plant-based foundation.
The importance of maintaining muscle mass.
- Maintaining muscle mass and promoting satiety in middle age.
- Metabolic flexibility and insulin resistance.
Non-starchy vegetables.
- Non-starchy, cruciferous, and leafy green veggies and their phytonutrients.
- Metabolic flexibility in conjunction with intermittent fasting.
How do we achieve metabolic flexibility?
- Strategies for attaining metabolic flexibility in life.
- Stress management and its impact on meal frequency.
Increasing protein intake and engaging in physical activity.
- Increasing protein and healthy fats.
- Physical activity as a key factor in achieving metabolic flexibility.
Managing weight and waist circumference.
- The higher number of cortisol receptors in women compared to men.
- The drawbacks of an apple-shaped body.
- Finding activities that bring joy without causing joint pain.

LESSON 8

Smoothie significance & art of making smoothies.
Smoothie preparation and ingredient organization tips.
Ginger's potential to lower blood sugar levels.
Amazing advantages of broccoli sprouts.
Health benefits of matcha, chlorophyll, chia seeds, fiber, and healthy fats.
Importance of omega-3 fatty acids and vitamin D.
Flaxseed preparation methods and recommended blenders.
Versatility of smoothies with different fruits and vegetables.
Incorporating superfoods like spirulina and turmeric.
Exploring the benefits of adding protein to smoothies.
Nutritional benefits of leafy greens in smoothies.
Hydration and electrolyte balance in smoothies.
Customizing smoothies for specific dietary needs or preferences.

LESSON 9

Tips for increasing energy levels:
- Understand the reasons for a self-rated energy level of 6-7.
- Explore the factors contributing to energy levels, including nutrition and overall health.
Impact of nutrition on energy levels:
- Recognize the role of nutrition in boosting energy.
- Consider using a Continuous Glucose Monitor (CGM) to understand the effects of high glycemic foods.
Importance of movement:
- Highlight the negative consequences of prolonged sitting.
- Emphasize the importance of regular physical activity and movement.
- Introduce the Blue Zones Challenge as a way to promote active lifestyles.
Determining optimal times for physical activity:
- Emphasize the significance of metabolism, nutrient-dense foods, and daily exercise for energy levels.
- Explore 13 superfoods that can enhance metabolism.
Energy levels and mental health:
- Discuss the relationship between energy levels and mental health.
- Explore the benefits of increasing magnesium and vitamin D intake for boosting mood.
- Incorporate daily meditation practices and mind-body meditation as means to boost energy.
Stimulating properties of coconut oil and chlorophyll:
- Highlight the benefits of coconut oil and chlorophyll for energy.
- Recommend daily water intake for hydration.
- Encourage engaging in activities that bring happiness and fulfillment.
- Harness the power of passion for increased energy levels.
Advantages of waking up early:
- Discuss the benefits of waking up early for an extra boost of energy and positivity.
- Challenge the perception that caffeine is a self-powered substance.

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