Show notes
Today, I am blessed to have a repeat guest, Canadian clinical researcher, and expert on therapeutic fasting and low carbohydrate diets, guiding more than 10,000 people worldwide, Megan Ramos.
Passionate about overcoming her own health hurdles through diet and lifestyle modifications, she co-founded the Fasting Method(www.fastingmethod.com) and The Fasting Method.
Megan was diagnosed with non-alcoholic fatty liver disease (NALFD) at age 12, polycystic ovarian syndrome (PCOS) at age 14, and type 2 diabetes (DMII) at age 27. She reversed these metabolic conditions and achieve an 86-pound weight loss by incorporating intermittent fasting with a low carb diet, and is now passionate about helping others do the same.
Megan lives in Toronto, Canada. She is a director of the nonprofit organization Public Health Collaboration Canada (PHC Canada), works on the editorial board of the Journal of Insulin Resistance and Team Diet Doctor.
In this episode, Megan Ramos explains how you should start fasting and why you need to stop snacking. Ghrelin is our hunger hormone – just like our other hormones, it fluctuates throughout the day. Megan reveals some creative ways that you can ride out the ghrelin hunger wave. Plus, we get into common health complaints and side effects. Megan touches on why you may be bloated during a fast, why you may experience diarrhea during a fast, or why you may be constipated. Stay tuned as we talk keto breath and the importance of hydration.
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[01:50] How To Stop Snacking
Whatever diet you are following, it’s critical to stop snacking.
In between meals, rely on fluids to get you through the day. Drink water, bone broth, or herbal tea to curb hunger.
Making it from lunch to dinner without snacks is a massive accomplishment.
Insulin resistance is caused by chronic secretion of insulin. The pancreas is not designed to stimulate insulin throughout the day.
If you eliminate snacking, it will help you reach your goals.
[07:20] We Are Note Designed To Eat Constantly
Eating all day long is making us age faster, it’s making us sicker, and it hurts our health.
We are not designed to eat more than a couple of times a day.
[08:15] How To Start Fasting
People are comfortable with cutting out breakfast. Start with eating lunch and eating dinner. This should be done every day to build your fasting muscles.
Sixteen hours is a mild fast – it’s like stretching every day. Once this becomes easy, then cut out lunch and cut out dinner, depending on what works best for your schedule.
It’s better to eat earlier in the day if you are going to eat.
Experiment with sodium to get to dinner without any snacking.
After a fast, assess results: Are you feeling well?
Do you see improvements?
[13:30] Our Hunger Hormone Cycles Throughout The Day
All of our hormones go up and down throughout the day.
Ghrelin, the hunger hormone, will also cycle throughout the day.
When you hit a hunger wave, it’s best to distract yourself. Try an appetite suppressant like peppermint tea. Once you get busy, the hunger wave will subside.
Ride out the hunger wave by creating a list of things to do.
Another way to ride the hunger wave is by reducing your stress.
Use hunger waves to meditate, breathe, or listen to Keto Kamp.
Water, salt, and magnesium will assist with stress and inflammation.
[21:20] Getting A Continuous Glucose Monitor
Call your insurance company and let them know about your blood glucose issues.
Most people can get their monitors covered.
In Canada, you are able to get the monitors easily.
Megan says to work with your healthcare provider to negotiate the monitor.
[23:20] The Importance of Changing Your Fasting Routine
If you’re fasting every other day, it usually provides enough variation.
When people are only eating one meal a day, their bodies will adapt to it.
For maintenance, one meal a day is excellent. However, many people can be happy with two meals a day.
When looking to lose weight, your body will adapt to your schedule.
There is a big difference between fasting and calorie restriction.
Your days should be varied and different, so your body does not adapt.
For people who like to do OMAD, alternate which meal you’re having. Eat lunch one day, dinner the next, then lunch the day after. It’s a great way to change your routine and keep variation in your fast.
[33:00] Why Your Breath Smells While Fasting
When we fast, fatty acids are converted into ketones, which are natural chemicals your body produces when you burn fat for energy.
Ketones are released through our breath, and it may cause “keto breath.”
Brushing your tongue is one way to get rid of the smelly breath.
Oil pulling is beneficial for the breath – it helps get bacteria out of the mouth.
[35:20] Why You’re Bloated During A Fast
Some people are bloated because they are constipated.
Most people have adrenal dysfunction. There could be stress on the thyroid.
Electrolyte imbalances can also cause bloating.
Focus on sodium as the gateway electrolyte. If you can sustain healthy sodium levels, then it should lower that bloating.
[37:10] Diarrhea Or Constipation While Fasting
You may have diarrhea while detoxing.
If insulin levels are high, and you start a fast, they can drop rapidly. The kidneys may not be able to process all of that water – so some will go through the colon.
If this happens, start with shorter fasts.
Stabilize your carb intake on your eating days to prevent large insulin fluctuations.
Hydration is key! Not just water, but water and electrolytes.
If you are constipated, most likely, your thyroid is suppressed. As your body figures out your new lifestyle changes, it will adjust accordingly. Keep water and salt up to support the system.
[41:10] Why You’re Cold During A Fast
The thyroid could be a reason why you are cold during a fast.
Low ketones is another reason why you are cold while fasting.
Warmth should improve when your ketones are higher.
[45:20] About Carb Cycling
If someone is exceptionally diabetic, then they should stay keto. Even a few carbs can be counter-productive.
Usually, Megan will introduce carbs when women are halfway through their journey. If they are off their medications and are seeing more glucose control, then they can start eating carbs again.
Carb cycling will help support female hormones.
If a woman has been doing straight keto and fasting quite a lot, they may hit a plateau to access body fat. After carb cycling, they may feel even better.
AND MUCH MORE!
Resources from this episode:
Check out The Fasting Method
Learn more at Diet Doctor
Follow Megan Ramos Instagram
Twitter
Listen to Megan Ramos, Strategies For Intermittent Fasting, How to Break a Weight Loss Plateau, Should Women Fast Differently Than Men? - KKP 103
Read OMAD: Should you eat one meal a day?
Get Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle―and Reap the Benefits of Weight Loss and Better Health
Check out Megan’s Blog Posts
Join theKeto Kamp Academy
WatchKeto Kamp on YouTube
*Some Links Are Affiliates*
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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.