🌿Hungry for Change? The Truth About Fasting

Hey there, R&R Fam! 🌿

Welcome to this week’s Roots & Remedies newsletter! Today, we’re taking a deep dive into fasting—one of the most talked-about wellness tools of our time. Fasting isn’t just a trend; it’s a scientifically-backed approach to improving your energy, mental clarity, and long-term health. But let’s be honest: it’s not always easy to get started.

We’re here to break it down for you—the benefits, the challenges, and the practical steps to make fasting work for your life.

Here’s what’s brewing in today’s issue:

• The Truth About Fasting: What Really Happens to Your Body?

• 5 Common Fasting Challenges (and How to Overcome Them)

• The 12/12 Method: The Perfect Beginner’s Guide to Fasting:

• And more…

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The Truth About Fasting: What Really Happens to Your Body?

Chronic illnesses like type 2 diabetes, heart disease, obesity, and even cognitive decline are increasingly common in today’s fast-paced world. Our bodies are overwhelmed by constant eating, high-stress lifestyles, and poor-quality food.

Fasting is a natural way to press "reset." It gives your body the break it needs to repair and restore itself. For busy professionals balancing work and family, it’s a time-efficient and practical approach to better health, increased energy, and sharper focus.

Let’s face it: fasting sounds simple—just don’t eat for a certain period—but the reality can feel much harder. Many people struggle because:

• They jump into long fasts without preparation.

• They break their fasts with the wrong foods, causing energy crashes.

• They don’t stay hydrated, leading to headaches or fatigue.

• They ignore their body’s signals and push too hard, too fast.

Start small, build gradually, and listen to your body. Choose a method that feels achievable and pair fasting with hydration, balanced nutrition, and mindfulness. Fasting isn’t about punishing your body—it’s about nourishing it in new, restorative ways.

A Great Place to Start: The 12/12 Method

The 12/12 Method is the most accessible starting point for beginners. Here’s how it works:

• Fast for 12 hours overnight (e.g., from 7 PM to 7 AM).

• Eat your meals during the other 12 hours of the day.

This approach aligns with your body’s natural rhythms, making it easy to adopt without disrupting your lifestyle. Once your body adapts, you can experiment with longer fasting windows like the 16/8 Method (16 hours fasting, 8 hours eating) or more advanced approaches like 5:2 Fasting (5 days eating normally, 2 days consuming fewer calories).

What You Might Experience While Fasting (and How to Overcome It)

Juicing is a fantastic way to hydrate while also nourishing your body with essential vitamins and minerals. Unlike soda or coffee, which can actually dehydrate you, fresh juice is loaded with natural water from fruits and veggies. You’ll stay hydrated while reaping the benefits of clean, natural fluids. Juicing high-water veggies like cucumbers, celery, or broccoli can help you hit your hydration goals effortlessly.

1. Hunger Pangs:

   • Why it Happens: Your body is adjusting to the new eating schedule.

   • How to Push Through: Drink water or herbal teas to curb hunger. Many find that hunger comes in waves and diminishes after a few minutes.

2. Fatigue or Low Energy:

   • Why it Happens: Your body is transitioning from burning glucose to burning fat for fuel.

   • How to Push Through: Prioritize rest and avoid high-intensity workouts during your fast. A quick walk or light stretching can help re-energize you.

3. Headaches or Brain Fog:

   • Why it Happens: Dehydration or electrolyte imbalances.

   • How to Push Through: Drink plenty of water and consider adding a pinch of sea salt to help balance electrolytes.

4. Irritability (or Feeling “Hangry”):

   • Why it Happens: Fluctuating blood sugar levels as your body adapts.

   • How to Push Through: Practice deep breathing or mindfulness exercises to manage stress.

5. Lightheadedness:

   • Why it Happens: Low blood sugar or dehydration.

   • How to Push Through: If this persists, shorten your fasting window and ensure you’re eating balanced, nutrient-dense meals during your eating periods.

Fasting Essentials for Success:

1. Break Your Fast Wisely:

   • Choose meals high in protein and healthy fats to stabilize blood sugar and provide lasting energy. Avoid refined carbs and sugars.

2. Stay Hydrated:

   • Drink plenty of water during fasting periods. Herbal teas, lemon water, or infused water are great options.

3. Gradually Increase Your Fasting Window:

   • Start with shorter fasts (e.g., 12/12) and extend your fasting window as your body adapts.

4. Limit or Avoid Caffeine:

   • If you feel jittery or anxious, cut back on coffee during fasting periods.

5. Exercise Mindfully:

   • Stick to low- to moderate-intensity workouts like yoga, walking, or stretching. Save high-intensity training for non-fasting periods.

6. Listen to Your Body:

   • If you feel unwell, adjust your fasting schedule or consult a healthcare provider. Fasting is flexible—make it work for you.

Juicing is a fun, flavorful way to give your body the nutrients it craves—without the hassle. Follow these simple tips, and you’ll be well on your way to feeling more energized, hydrated, and ready to conquer the day! Try this recipe to start and tell me what you think.

The Long-Term Benefits of Fasting:

Fasting has been shown to support a range of health benefits, including:

• Metabolic Health: Improves insulin sensitivity and supports fat-burning.

• Heart Health: Lowers inflammation and promotes healthy cholesterol levels.

• Weight Management: Helps control cravings and supports sustainable weight loss.

• Cognitive Function: Boosts brain health by increasing BDNF (brain-derived neurotrophic factor).

• Longevity: Encourages cellular repair processes like autophagy, which may contribute to a longer, healthier life.

Who Should Avoid Fasting or Consult a Doctor First:

Fasting isn’t suitable for everyone. Avoid fasting or consult your healthcare provider before starting if you:

• Are pregnant or breastfeeding.

• Have a history of eating disorders.

• Suffer from chronic illnesses such as diabetes, heart disease, or low blood pressure without medical supervision.

• Are underweight or have a history of malnutrition.

• Are taking medications that could be affected by fasting (e.g., insulin).

Your health and safety are the priority. Always listen to your body and seek guidance if you’re unsure about fasting.

Take the First Step This Week:

1. Commit to the 12/12 Method and track how you feel.

2. Plan your meals to include whole foods, plenty of vegetables, and healthy fats.

3. Stay hydrated throughout your fasting window.

4. Reflect on your energy, mood, and focus at the end of the week.

5. Adjust your approach based on what works for you.

Fasting is a journey, not a one-size-fits-all solution. With the right mindset and tools, it can transform your health and well-being. Take it one step at a time, and let fasting be a way to reconnect with your body’s natural rhythms.

THAT'S A WRAP

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Thanks for being part of this journey. See you next week with more tips, remedies, and inspiration!

Stay rooted in wellness,
Tami 🌿✨

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