Bold statement. I said it and I meant it. I’m your intermittent fasting dietitian and actually, I have BIG plans for us.
I am ready to share my 4-step process that I’ve used to successfully help my clients lose weight and find lifelong habits for their food, fitness, stress and sleep.
Weight loss and longevity often seem like distant concepts because most people want to lose weight now and worry about living a long life later. I believe steps toward better health now are what promote better health for life.
My 4-Step Process
If you’ve been following along, you should know that I have a framework of food - fitness - stress - sleep.
Your health is most heavily influenced by those four key factors. We can’t change our genetics nor can we change when we have a medical diagnosis. But, we can change these four things to improve our health.
I created this framework first for myself when life was so chaotic that I needed structure. Now, I use this framework to help my clients focus their efforts on steps that provide the greatest impact. I outlined the framework in a recent blog post.
Food first. I mean, I am a dietitian. 😉 There are three ways that you can change your nutrition. You can change: WHAT, HOW MUCH, WHEN you eat.
There’s infinite number of ways that you can do any of those three things. Once you learn that in order to really maximize your results, you need to find strategies that address WHAT, HOW MUCH, WHEN you eat.
Exercise alone isn’t enough to help you reach your goals. Just ask anyone trying to lose weight over the age of 30. Youngsters, if you are reading this, we love you and enjoy it while it lasts.
When it comes to fitness, everything boils down to FREQUENCY, INTENSITY, TIME/TYPE of exercise.
This why we can’t do the same workouts over and over and expect different results. We either need to be progressing in one of these four areas, or expect a fitness plateau.
Emotions have a powerful connection to food and health. Stress is an all-encompassing term to include breathing, meditation, awareness, and connection.
To manage stress, we can influence MINDSET, REACTION, ACTION. The power of our beliefs, thoughts, reactions and actions shapes our ability to reach our goals.
Sleep regulates hunger hormones, stress hormones, glucose regulation, mood regulation, motor function, brain function, muscle coordination, fat mass accumulation to name a few.
Many clients are surprised when I have them work on sleep before exercise. Quality sleep, as Dr. Matthew Walker says, is the foundation upon which we build nutrition and fitness.
To improve sleep we can change HOW MUCH and STAGING (by staging, I mean, light exposure, temperature, caffeine intake, etc)
Why Focus on Intermittent Fasting?
Some view intermittent fasting as a fad diet. I have no doubt the popularity of this approach may fade over time, as many things do.
I don’t view it as a diet-it’s a way of eating. If you want to get technical, the strategy I use with clients is time-restricted eating. I design eating windows around my client’s goals and lifestyle. I want make sure it actually works for them. Hello? Not that tricky.
Being a registered dietitian makes me uniquely qualified to help people make informed decisions about how best to use fasting strategies. I evaluate the evidence, current literature, and use my expertise to make informed recommendations.
Fasting does sound intimidating. I invite you to read a brief blog post about how to take the fear out of fasting. I can assure you that I have a very reasonable approach with my clients.
Many of my clients start with an 11-hour eating window and 13-hour overnight fast. If you feel unsure, remember my job is to coach you to success not scare you off before we even begin. And if you have a history of eating disorders, are pregnant or nursing, then fasting of any kind isn’t a good fit for you.
Curious about the science of time-restricted feeding? Here’s the Cliffs notes version of how time-restricted feeding improves health from Dr. Satchin Panda’s TEDX Talk.
This 2016 interview with Dr. Rhonda Patrick and Dr. Satchin Panda spurred my interest in using time-restricted as a strategy to help me drastically improve my own health.
My “big” plan
As your intermittent fasting dietitian, my big plan is to help as many people as I can find their personalized plan using my framework.
I am going to give you my plan. Over the next month, I’ll share the strategies that my clients have the most success with on this blog and on our Revolution Dietitian Facebook Community.
I’ll share all of this information with you for free because if you are curious about intermittent fasting, I want the information to come from a dietitian.
More importantly, I know you can achieve your goals on your own using the 4-step process. Of course you can. My job is to teach you how.
I also know that when you are ready for accountability, feedback, and support, then I’ll see you in my program next month. Until then, I am happy to support you on your journey.
Don’t miss all the exciting announcements and offers this month. Sign up for the weekly email updates below. If you don’t follow along on Facebook or Instagram @Revolution_Dietitian, now is the perfect time to join us.