August 13, 2025 • 59 mins
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In this episode, I sit down with Renee Fitton to explore the science and surprising benefits of fasting mimicking diets, especially for women navigating midlife changes and creative entrepreneurs looking for a way to increase their energy output.
We dig into how this 5-day nutrition protocol supports hormonal health, boosts energy, and improves metabolic function without daily fasting. You’ll learn why it’s not just about weight loss and how it can help you feel better from the inside out.
As always, we touch on the mindset of this as well & Renee gives us some great points to think about as we set out on our health journey!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I think that's really important for women to hear,
especially if you have women intheir late 30s listening like
this.
You are not, you're not exemptfrom this information here.
It's still relevant.
And not to mention that a lotof things start tapering down,
including our ability tomaintain muscle, etc.
From the age of 30.
So what is happening when thesereproductive hormones go down is
(00:22):
that, well, they're not justreproductive hormones.
They are connected to so manyother processes in our body,
including the ability to supporta healthy metabolism, the
ability to funnel sugar into ourcells so that they can use them
instead of just wreaking havocin our blood system, the ability
for us to hold on and maintainmuscle and build muscle.
(00:46):
And, unfortunately, becauseestrogen especially is so tied
to these things and it isstarting to decline, what you
might notice is, even if you'redoing the same nutrition, the
same workout that you were doing, you know before you started to
see this decline in thesehormones that you were doing.
You know before you started tosee this decline in these
(01:06):
hormones, it won't have the sameimpact.
Speaker 2 (01:08):
Welcome to Tried and True with a Dash of Woo, where
we blend rock solid tips with alittle bit of magic.
I'm Renee Bowen, your host,life and business coach and
professional photographer atyour service.
We are all about gettingcreative, diving into your
business and playing withmanifestation over here.
So are you ready to getinspired and have some fun?
Let's dive in.
Hey, welcome back to Tried andTrue with the Dash of Woo.
(01:34):
I am your host, renee Bowen.
Thanks for being here, and todayI have another Renee on the
show, so it's Renee squared.
I never meet another Renee andshe was saying the same thing,
which is really funny.
So we are going to be talkingabout something really cool
today, which I have not talkedabout on the show yet, but I'm
(01:54):
really interested in it just ingeneral.
And it's fasting, mimickingdiets, especially in peri and
postmenopause, but just ingeneral, especially in peri and
postmenopause, but just ingeneral.
We go into a lot of thebenefits because Renee is the
leader in that field.
She's actually the director ofeducation and healthcare sales
at Prolon, and so she helpsshape the sales strategies there
(02:15):
and equips healthcarepractitioners with cutting edge
insights into nutrition andlongevity.
So she's really intoevidence-based practices and
nutritional science, and she's atrusted authority in that field
.
I love that.
She's also dedicated toadvancing this role of nutrition
in revolutionizing healthcare,so blending scientific rigor
(02:39):
with a compassionate approach towellness.
So we really get into the nittygritty about wellness from the
inside out, like really thinkingabout yes, the scientific
aspects of fasting, mimickingdiets, first of all, what that
even is, because I wasn't 100%sure what that was.
I'm not super like, well versedin that world and it's
(03:02):
different than what I thought itwas.
And I got to tell you I'm notsuper well-versed in that world
and it's different than what Ithought it was.
And I got to tell you I'm kindof sold on it.
Now I was always like no, no,no, no, no, I don't think I can
do it, but after talking withher, I think I actually might
want to give this a shot.
I think that there's a lot ofwell, there's definitely a lot
of health benefits and there's alot of science behind it.
But a lot of health benefitsand there's a lot of science
(03:32):
behind it.
But it's not just about weightloss, like.
This is not like a weight lossshow.
I want to just make sure Ipreface this episode with that,
because it's not about that,right, like I'm very much into,
like you do you?
This is not about like I haveto be thinner, I have to be.
No, it's about feeling good.
Okay, I talk about that a lot.
I talk a lot about howimportant it is to feel good
from the inside out and that weare attached to a body.
(03:52):
A lot of us tend to kind oflive in our heads and just go
about the motions, and it'sreally important to remember
that we have this body and if wedon't take care of it, it is
going to break down.
Those of you guys who are in myage group in our early to
mid-50s you start payingattention to things that you
(04:15):
haven't paid attention to before, because you kind of don't have
a choice.
So maybe, if you are in your20s or 30s and listening to this
, I can be a little helpful foryou and be preemptive with that
Because, like honestly, we haveso much science now and so many
advancements and we have so manythings that help us on this
journey to make it easier.
(04:35):
So our nutrition can be a loteasier than it used to be, and
even those of us who have, likesuper busy lives like we can fit
this in, and we talk a lotabout that today in this episode
.
So we go into some of thehormonal stuff that happens.
We talk a little bit aboutinflammation, insulin resistance
and how all of that comes intoplay and a lot of the benefits
(04:59):
to you know, fasting and makingdiets as well as different
options for you.
So you're going to love it.
It is a very fun conversationand Renee is just delightful, so
let's dive in.
And Renee is just delightful,so let's just dive in.
Hey, renee, thanks for beinghere.
That feels so funny for me tosay.
I've never had another Renee onthe show, but I'm excited to
(05:21):
talk with you.
Speaker 1 (05:22):
I am so excited to Renee and yeah, it is so strange
to say your own name tosomebody else, but I'm sure
we'll get through this.
But I hope the audience doesn'talso get confused.
Speaker 2 (05:34):
I know, right, that's so funny.
I just I don't meet a lot ofRenee's and it's not that common
.
So it's pretty exciting.
But this topic that we're goingto be covering today, so I have
my own, I just have to let youknow I have some of my own, like
I don't know if the right wordis like judgments, preconceived
(05:54):
notions, let's say, about thistopic, because I was always sort
of like that person who waslike no, fasting, no, absolutely
not.
I can't do it because Iphysically would feel really
terrible when I tried to.
But I want to open thisdialogue about what you speak on
a lot, which is these fastingmimicking diets and how they can
(06:15):
support women, especially asthey change through midlife or
pre-midlife.
So let's kind of just talk alittle bit about what that is
First of all, like.
What is a fasting mimickingdiet in the first place?
Speaker 1 (06:27):
Yeah, absolutely.
And first let me just say thatI think it's incredible that you
have tried fasting, even justwater only, fasting yourself,
and you've, you listen to yourbody and you recognize this is
not working for me and I thinkthat that's something that I
honor all of the time.
And I'm eager to hear more ofthese stories of women who try
(06:51):
water-only fasting, realize itdoesn't work for them, and that
does happen more often than youmight think.
I think that's probably why alot of people are hearing oh,
fasting is bad for women.
Now, what I am talking abouttoday it is kind of a spinoff
(07:12):
from water-only fasting, knownas a fasting mimicking diet.
It is the ability to get thebenefits of water-only fasting,
of which there are many, andthat's why there's a lot of
people.
You know that tout water-onlyfasting, but you get to eat, and
not just, you know, like a bonebroth or a juice or something
like that.
I'm talking breakfast, lunch,dinner, snacks, even like a
little dessert at the end of theday.
(07:33):
So you're getting real foodevery day for a period of time
and everybody does their fastingmimicking diets a little bit
differently, but the mostwell-known is going to be about
five days of this protocol andthat's again because we're
trying to tap into longer fasts,the benefits of five day, even
(07:53):
over about three day fasting,which you can imagine, with
water only, would be incrediblydifficult and maybe even
dangerous for many people.
So the fasting mimicking diet,in short, is the ability to get
the benefits of water only,fasting, but with food, and
we'll talk a lot about why wewould do it this way and how you
get these benefits and what thebenefits are and all those
(08:15):
wonderful things.
Speaker 2 (08:17):
Okay, very cool.
Yeah, it's really interestingbecause a really good friend of
mine she's, I think.
Yeah, she's in her forties andshe swears by fasting Like she
can go.
I think she's done like a sevenday fast, water only, and I'm
like, how are you alive?
Like honestly, because, likefor me, I have always had such
blood sugar issues, I think ormaybe it's related to some other
(08:38):
things that I don't know about,but like it's really difficult
for me, but she swears that youknow it'll kick in, like after
like two or three days.
She's like I just have all ofthis energy.
She works out, she goes to thegym.
I feel like I would look like asick Victorian child by day
four, but I've never made itthat long.
So who's to say?
My husband also loves to fast,but he's a guy and I know like a
(09:00):
lot of the science has to dowith that.
So what do we know about all ofthis fasting stuff with women?
Speaker 1 (09:08):
We actually know a lot.
We know quite a bit in terms offasting.
We know quite a bit aboutfasting mimicking.
Now there's over 40 clinicaltrials that have been published
with fasting mimicking now.
Now, what we don't know is maybewhere I want to start, because,
yes, there is limited data thatlooks at water-only fasting in
(09:31):
women alone, and certainlyalmost no, and in fact I want to
say, none that looks at when tofast based off of your cycle,
how to fast around your cycle,how to optimize fasting for
women.
So that's something that iscompletely lacking and I think
(09:52):
because that's lacking, a lot ofpeople are like, well, if it
doesn't exist, then it just mustbe automatically bad.
But or because there's nospecific to women, only research
, then there's no way it worksfor women.
But I think that what'simportant to recognize is that
in a lot of the fasting andalmost every single one of the
fasting mimicking diet trialswith the exception of maybe two
(10:16):
one on prostate cancer and oneon muscle strength specifically
that was done only in men All ofthe other studies were done
with men and women, and about50%.
So it doesn't mean that we haveno research on women, it's just
we don't have very goodwomen-specific and women's
health-specific research, sothat's important to note.
(10:38):
Now we also know that women areunique, and so we should have
that data.
So, yes, there's we're kind ofbalancing between those two
things of what we know and whatwe don't know.
But I think it's important toknow that we're in this gray
zone and not black and white oneor the other.
Speaker 2 (10:55):
Okay, yeah, good to know.
So what does it actually looklike then, this whole fasting
with food?
Because, like in my mind, youknow, when I think about this,
it's like, okay, we're talkinglike a 16 or 18 hour fast and
and and.
Does it have to be like yousaid?
Obviously and I do want to kindof touch on at least a little
bit of some of the hormonalthings that go into this as well
(11:20):
, with women, like you mentioned, kind of like cycles what does
that actually look like?
And is it like, is it differentfor everyone?
Is this something that thatsomeone can just sort of like
pick up and then customize tothemselves?
Or like, are there certainthings that you've seen work for
most women?
Speaker 1 (11:39):
Yes, well, so many questions.
I was taking notes.
I was like, okay, well, I wantto touch on this and I want to
touch on this.
So, yes, first, you mentioned16-hour fasting and I want to
talk about that first.
So yes, intermittent fasting istypically what we call.
That is, 16, 18, even up to 48hours of fasting is generally
(12:02):
under that intermittent fastingbucket, and the reason why we
separate intermittent fastingfrom prolonged fasting is
because we have differentbenefits that you'll find in
both camps.
Now, usually what you're seeingis that you get the benefits of
that intermittent fasting plusmore once you get to that
prolonged fasting.
(12:23):
So with intermittent fasting,we usually see metabolic
benefits, meaning that our bodywill start burning fat for
energy because it's run out ofsugar for energy, because it'll
always pick sugar first and thengo to fat.
So that can be helpful forweight loss, can be helpful for
just your metabolic health, andso that's really where we see
(12:44):
these benefits of everydayintermittent fasting, which I'll
touch on some of the downsidesof that too.
But when we reach 48, 72 hoursespecially, we really start
tapping into this deep cellularcleanup.
This is where you get somebenefits that you wouldn't get
from short fast or really frompretty much any other nutrition
(13:06):
intervention.
It's where you kind of likereally ramp up, pull the
throttle on deep, deep cleanup.
That allows your body to kindof behave in like a fully newly
cleaned, younger version ofitself.
And when I talk about the body,I'm oftentimes talking about
our cells, which really make upeverything that we do.
(13:26):
So we're seeing this deep, deepcellular cleanup known as
autophagy, and we can sink ourteeth into that a little bit
more.
But that's an importantdifference between 16-hour fasts
versus these long, prolongedfasts and a big reason why the
Fasting Mimicking Guide evencame to exist, because trying to
get two, three, four, five daysof water only fasting Now
(13:50):
already I think 16 and 18 is alot you know like.
Imagine 72 and plus.
So that's why the fastingmimicking diet becomes
especially important, becauseonce we get to those longer
fasts, not only is it harder,but there's safety concerns and
things like that.
Hunger fast.
Not only is it harder, butthere's safety concerns and
things like that.
Okay, but even with everyday 16,18-hour fasting, one meal a day
(14:13):
, what we also see is that it isa stress to our body.
That's actually part of thebenefit of fasting is that it's
a stress to the body.
But also, too much of a goodthing is a bad thing.
And if we're constantlystressing our body every day,
which is what we see with these16-hour fasts because people are
doing them every single day,now we can run into some
problems.
We can be overstressing ourbody and we may not need that,
(14:36):
especially if you are agenerally healthy person.
You don't have weight to lose,you don't have high blood
pressure, you don't have highcholesterol, you don't have
those problems.
Why stress your body out bydoing intermittent fasting every
single day?
These really deep cleanbenefits, but then only do it a
(14:57):
few times a year so that you canrecover, rejuvenate, build
every other day of the year.
So that's just my little noteon short versus long fasts.
(15:20):
Now, I think food versus water.
I think we get the point.
You know, obviously food makesit easier.
But also when we talk aboutstress, I think we get the point
.
You know, obviously food makesit easier.
But also when we talk aboutstress, it also reduces that
stress on our body.
It also reduces the nutrientdeficiencies that you might see
with water-only fasting.
It reduces electrolytedeficiencies that you might see
with water-only fasting.
So all of those things that arealso problematic with
(15:43):
water-only fasting are kind ofshifted away again.
And then the last thing that Irecall you asking was around
customization and customizationwhen it comes to water-only
fasting.
Well, you're not going tocustomize that, right, it's just
everybody gets the same thing.
Now that's.
Another benefit of fastingmimicking is that there is a
(16:05):
little bit of customization.
It is minor because, again, weare mimicking water-only fasting
.
You don't customize that.
So you don't necessarily needto customize fasting mimicking
too much.
But there is going to be somethings that you adjust, based
off of your weight, for example.
That will be adjusted.
Or even there's some littlethings that you can add in.
(16:26):
If you're really hungry, maybeyou'll do a couple slices of
thin apple or a Persian cucumber.
You know, there's some littlethings that you can, you can
sneak into.
So there is that ability topersonalize based off of you,
and then lots of ways topersonalize what you do beyond
the fast, whether it be movementor what you are, what you're
(16:46):
drinking and things like that.
That can adjust the way thatyou go through your fast too.
Speaker 2 (16:52):
Oh, okay, all right.
So that's really good to know,because, yes, I do know people
who do intermittent fasting alot and to me that just feels,
like you said, even without meknowing a lot of the science
behind it it just feels reallystressful for the body.
I'm sort of like in this placelike I went through a very, very
(17:12):
early menopause, very earlyperimenopause.
I had twins when I was 30.
And like after that my bodyjust sort of like stopped
working the way it was supposedto, stopped working the way it
was supposed to.
I had one son before that,totally fine, and then I had the
twins and it was like it wasgreat, I had like a good, you
know, healthy pregnancy anddelivery and all of those things
(17:33):
.
But after I had them my bodyjust wasn't really ever the same
.
I progressively started gainingweight.
I was diagnosed withHashimoto's.
After that Everything juststarted shifting.
I was in perimenopause I didn'treally know it for a while, and
then like 42, 43, just likeliterally stopped having a
(17:53):
period and thought I was dying.
But no, it was actual menopauseand so I looked at HRT, started
doing some of thatbioidenticals and that really
helped, but the weight like justkept coming and coming and
coming, and so I try a lot ofdifferent things, as one does
right, and the time period,because I was always like this
(18:15):
size, like that I am now, but Icould not ever, ever get back.
And I kind of got to the point.
Eventually I was like it's fine, you know what?
I fine, it's fine if I'mcarrying an extra 20, whatever.
But then it got to be like anextra 50, an extra 70.
And then I had to really do somedeeper work because I felt
(18:36):
really I didn't feel good, I hadno energy, my knees was
starting to go out.
I'm in my 50s, I want my bodyto last a long time.
So, all that to say, how doesthat role of you know hormones
come into play with women?
And what do we need to beactually just thinking about in
(18:57):
general, if we're thinking aboutdoing a fasting and making diet
, like what are some of thosethings that we have to think
about in terms of our hormones,including things like cortisol,
because, like, as you probablyknow, stress is kind of epidemic
cortisol because, like, as youprobably know, stress is kind of
epidemic.
Speaker 1 (19:15):
So, yes, and and I mean okay.
So maybe let's talk aboutcortisol first, just because we
ended there, and then I'll diveinto estrogen, progesterone from
there.
But cortisol is of course it's,it's actually in our body to
help us, to kind of call us toaction.
In a lot of ways, in fact, whenwe wake up in the morning, we
(19:36):
see a natural increase incortisol kind of gets you to
action, gets you out of bed,right, and prompts you, ideally,
to go to the kitchen and getbreakfast.
And then generally what we seeis that once you kind of take
some deep breaths, ideally youstart your day, have a meal,
cortisol is supposed to comeback down, right, that's what's
(19:57):
supposed to happen.
Now there's so many things inour day-to-day lives that can
prevent that from quelling andgoing back down.
And one of the biggest thingsthat I see and certainly in my
field of work, of fasting andnutrition is that people are
skipping breakfast andespecially with intermittent
fasting 16, 18-hour fasts a lotof people find that the easiest
(20:20):
way for them to reach thosefasts is by skipping breakfast.
Now that can be reallyproblematic, especially when
we're trying to help bring thatcortisol down in the morning.
And knowing that nutrition andfood in the morning to help
bring that cortisol down in themorning, and knowing that
nutrition and food in themorning can help bring that down
as well, one of the biggestreasons that for people who do
choose to do intermittentfasting every day which can be
(20:43):
the fit for people who maybeneed to lose weight and again
get those metabolic numbers incheck you might do that for a
short period of time To try andshift that window so that you
have your breakfast, so that youcan bring that cortisol back
down and help your body kind ofhave a healthy cortisol cycle
through the day and reduce thatconstant stress on your body and
(21:04):
then have your dinner meal alittle earlier and then you can
still reach these windows.
Now, even if you're not doing16, 18 hour fasting, everybody
should be trying to reach ahealthy circadian nutrition
rhythm, meaning that you want tohave about 12 hours of fasting,
so you want to eat for about a12 hour window and not too much
(21:28):
longer than that, and that alsohelps you, your body, get into a
natural sync.
So for it sounds actuallypretty easy.
I think some people say oh yeah, 12 hours, no problem, I'm
already doing that.
But you might be surprisedbecause you know, especially on
weekends we catch ourselves likea 10 pm meal or you know
whatever, something later in theevening and then you're eating
(21:50):
again.
You know, 7 am 6 am.
So I always remind people tokind of be mindful of that
12-hour mark which allows yourbody to get into a nice little
rhythm and support that cortisolhealth.
And especially for women, as westart transitioning into our 40s
and 50s, that becomes even moreimportant because our other
(22:11):
hormones are also changing.
So a nice transition intoestrogen and progesterone and
really all of our reproductivehormones that kind of start
tapering down and that canhappen.
You know you shared your storyand thank you.
You know they say that 40 to 45is early, but there's even
(22:32):
premature menopause that isexperienced by about 1% of women
that is before 40.
So you know, I think there's alot of this idea that it's just
it's 50.
This is the number that it'shappening, but perimenopause is
also it could be a really widescope of when that's happening
too.
So I think that's reallyimportant for women to hear,
(22:52):
especially if you have women intheir late 30s listening like
this.
You are not exempt from thisinformation here.
It's still relevant.
And not to mention that a lotof things start tapering down,
including our ability tomaintain muscle, etc.
From the age of 30.
So what is happening when thesereproductive hormones go down is
(23:13):
that, well, they're not justreproductive hormones.
They are connected to so manyother processes in our body,
including the ability to supporta healthy metabolism, the
ability to funnel sugar into ourcells so that they can use them
instead of just wreaking havocin our blood system, the ability
for us to hold on and maintainmuscle and build muscle.
(23:36):
And, unfortunately, becauseestrogen especially is so tied
to these things and it isstarting to decline, what you
might notice is, even if you'redoing the same nutrition, the
same workout that you were doing, you know, before you started
to see this decline in thesehormones, it won't have the same
(23:57):
impact.
And then, unfortunately,because you'll probably see this
decline in muscle muscle isalso a super metabolically
active tissue and it helpssupport in burning more calories
and supports in keeping youstrong and supports in making
your workouts be more.
You know all of these thingsthat compound and compound it
can make it even harder.
(24:19):
So it's this vicious cycle.
So what can you do?
Right, what is the solutionhere mindful of is?
Well, I think the two biggestones that are specific to
nutrition are going to be thatyou want to protect and build
muscle.
So, whatever nutrition solutionthat you are going after, and
(24:40):
especially understandably, youknow, we start gaining weight
and we start looking for asolution, and usually nutrition
and diet is like number one.
Maybe exercise as well, butthere's this temptation to just
cut calories and to just, youknow, cut out a bunch of food
and do that every single day andgo into this major calorie
(25:02):
deficit.
And what we see with thoseprotocols time and time again is
pretty serious.
Yeah, sure, maybe you'll loseweight, but muscle too, and even
now, you know, with GLP-1s andOzempics and et cetera, et
cetera, that can be a solution,sure, but also we see about 40%
of the weight that you're losingcoming from muscle.
So these are all, especially ifyou're not carefully managing
(25:25):
the other components of yourdiet and your exercise.
So muscle and we're reallystarting to hear this more and
more but muscle protection is soimportant, one of the reasons
why I love fasting, mimicking,so much.
There are now probably a dozenstudies that have shown
significant fat loss, andespecially in the most dangerous
(25:45):
fat regions visceral fat,subcutaneous, in the trunk
region, so your belly fat.
Those are the targeted regionsthat we see.
And then we see that muscle'sbeing protected, and there's
some science that I can go intowhy that is, but primarily it's
that we see increase in growthhormone when we fast and we also
(26:07):
see, with fasting mimicking,nutrition being added.
So this combination of increasein growth hormone with
nutrition equals muscleprotection.
So, plus, we're doing this onlyfor five days a few times a
year, so the rest of the daysyou can focus on an adequate
protein amount, you can focus onhealthy nutrition everywhere
(26:28):
else so that you can support ahealthy weight but also muscle
protection Very important combo.
And then I'll just quickly touchon that second piece, which is
metabolic health.
So the ability to, especiallyfor women entering middle age or
entering into thisperimenopausal phase, is blood
(26:48):
sugar management, and so can youfind a way to help your body
not only have healthy bloodsugar but also have healthy
insulin sensitivity.
So the ability to releaseinsulin so that your body can
then take up and is signaled totake this up.
So all of these things, there'smultiple pieces of the puzzle
that all kind of kind of theywork together.
(27:10):
But again, with the fastingmimicking diet it taps into all
of these areas.
It helps bring your blood sugardown, but it also helps make
your insulin more functional orit helps your body receive it
more better.
So those things all comingtogether to help support, kind
of push back against, what'shappening when we see these
(27:35):
hormones decline.
And that is you know, regardlessof whether you're on HRT or
whatever you choose to do.
Additionally too, and that'skind of another kind of quick
win with these FMDs or fastingmimicking diets, is that you
know you're only doing them forfive days, maybe at most.
We do have some people that aredoing them monthly, right, but
(27:56):
you could do so many otherthings.
You can pair it with so manyother things.
You can pair it with whatevernutrition protocol fits your
bill or none, right.
It could be the only thing thatyou do and that has been shown
to have some great benefits too.
Speaker 2 (28:10):
Okay, that's really good to know.
So, like, all right, if we'retalking about like a five day
fast, you know in this way whatdoes like a fasting, mimicking
diet for a week, let's say, whatwould that look like?
Because, like, yeah, I'm thatgirl, I got to have breakfast
right.
Like I I am, I think I I don'ttry to like, I don't do it, I
(28:33):
think intentionally necessary.
Well, there might be some inthere, but I end up.
You know, I like to stop eatingaround like seven or eight and
then I'll have breakfast in themorning.
but I need my breakfast and it'snot a huge breakfast, but I
have to have like a savorybreakfast.
You know like I want.
I want an egg, I want like fat,I want.
(28:55):
You know what I mean.
So, or I want like um,sometimes I'll have bacon in
there, because I just likethat's what I'm craving in the
morning.
I'm craving like nothing sweet,I'm craving fat, if that makes
sense, right.
And so what, what?
What would that look like?
Would I have to just kind ofchange what I'm eating, like
kind of walk me through some ofthat?
Speaker 1 (29:17):
Yes, Great question.
So.
So I would say first of all, Iwould I will never promise
anybody that you are going tohave a giant meal for every,
every, every meal of the daybecause realistically, with
fasting, mimicking diets, you'reprobably having, maybe on the
first day, about 1,000 caloriesand then you're gonna drop to
(29:38):
about 800, 750 for the remainingdays.
So it's still calorierestricted.
And that's because and it's not, by the way, just about
calories.
In fact it's not really aboutcalories, it's about the types
of food that you're eating andwhether or not you are having
enough of very specificnutrients.
That tells your body thatyou're in and out of a fast.
(29:59):
And I'm not going to go intothat in too much more detail
unless you care to, because itcan get really complicated.
But essentially, the way that Ilike to think about it is just
we're living below a thresholdthat our body has defined.
As I need specific nutrientsbefore I am going to say that
we're in growth mode versusfasting mode, and we live just
below that with fasting.
(30:21):
So how much food can you reallyhave before you fall below or
above that threshold?
And what's really going to kickyou out of that are two things
simple sugars and amino acids orprotein, and so what you'll
find is that those are reduced.
Now, things that you can havemore of during a
(30:43):
fasting-mimicking diet thatusually don't trigger them as
much are things like fiber andfat.
So you mentioned that you likehaving fat body soothes in the
morning.
I mean amazing.
That's great, because there'sgoing to be a lot of nuts and
olive oil and things like that.
As part of a fasting mimickingdiet.
You'll also see a lot of plants, so vegetables, and especially
(31:06):
high fiber vegetables You'llfind a lot of those in a
fasting-mimicking diet.
I'm a big proponent of thepre-made kits that will ship to
your door.
There's two companies doingthat right now Prolon and
L-Nutra Health.
So they have five-day kits,each with individual day boxes
(31:26):
in them, and in your day's boxthere's everything that you need
and what they'll do in thoseare things like breakfast bars
that are made with nuts andhoney, and they're actually
really good.
On the first day you even havetwo of those.
You'll get plant-based soupsfor lunch and for dinner.
You'll get snacks like seedcrackers or olives, and you even
(31:50):
get like little chocolate barsat the end of the day with,
again, lots of nuts and cacaoand seeds and things like that.
So that's generally what youcan expect throughout the five
days.
Speaker 2 (32:03):
Okay, yeah, that makes it a lot easier because
that's kind of like my.
I also I'm not very, admittedly, I am not one of those people,
and I think a lot of women in myage group.
It's really funny, like onceour kids like leave, go off to
college, it's like that runningjoke.
They come home and they're likewhere's all the food?
It's like I see all thoseTikToks.
(32:24):
They're like what happened?
My parents don't eat foodanymore.
Yeah, we eat.
We just like we're not cookingfor you.
I really am.
I've never been that person tolove to cook.
I just don't.
I'm also busy.
I would rather like do otherstuff, right.
So my husband ends up doing alot of the cooking and, just in
general, I'm not that kind ofperson who's going to want to
(32:47):
put a lot of time and effortinto something like this.
So I like the fact that there'skits that you can get, because
that makes it so much easier.
And what about things like,like, like.
Either juicing or smoothies,like green, like you mentioned,
veggies.
So, like I used, I love makinglike a spinach smoothie, sort of
(33:08):
thing.
Right, like, like.
So are those kind of thingsthat we can incorporate into
this kind of fasting?
Speaker 1 (33:15):
so it's a good question now you would, if you
were going to do it yourself andyou wanted to add, you wanted
to do smoothies and things likethat, you would have to.
You wouldn't do it as part ofthe kit because with the kits,
okay, everything you need is inthere and you don't want to add
anything because it's verycarefully designed to not go
over that threshold.
So pretty much anything likethere's not really,
(33:36):
unfortunately, like there's no,like safe, like freebie foods
style, you could totally try andcreate like a smoothie or
something like that, but youwant to very much and very
carefully make sure that you aredesigning it in a way where
(33:59):
your full day is not going overthat threshold and each meal
isn't going over that threshold.
Dr Walter Longo I usually havehis book nearby, but I don't
right now.
I usually have his book nearby,but I don't right now is.
He wrote a book called theLongevity Diet.
Dr Walter Longo is kind of thefather of fasting, mimicking,
and in his book he has a pagewhere he kind of outlines what
(34:23):
you would typically have.
Now, with that sure, you couldtotally make a smoothie.
I think actually it would bereally good, but you'd just have
to coordinate it with what elseyou were going to do.
Speaker 2 (34:34):
Yeah, that makes sense.
Yeah, well, again, I'd rathernot think about it.
I mean, maybe there are peopleout here listening who are like,
yeah, I want to dig into this,I like learn about it.
I'll link that book to in theshow notes in case people are
interested in reading it,because that sounds really
interesting to me too.
I'm just going to want to do itas easy as possible and make it
(34:55):
happen.
But I wanted to touch on reallyquickly because you mentioned
it and this is a really bigfactor.
It was for me, it still is,because I have Hashimoto's, the
inflammation piece, right Likethe inflammation and insulin
resistance piece, and I knowthat those words get thrown
around a lot these days, just ingeneral, but I think that it's
(35:17):
such an important thing to diginto.
So obviously a fasting,mimicking diet, I would assume,
would help with these things.
Speaker 1 (35:26):
Yes.
So I'm going to touch on acouple things because I want to
separate Hashimoto's frominsulin resistance and
inflammation, even though ofcourse they are tied.
Now, when we look atHashimoto's and thyroid health,
we have to be very, very carefulbecause there isn't enough
research right now with fastingand fasting mimicking to suggest
(35:48):
that this would be a safeprotocol for everybody.
It's seen in case studies inindividuals.
I've walked thousands of peoplethrough fasting mimicking
protocols where they swear by itand say that they're, you know,
off of medications.
Now that is not clinicallyshown yet.
(36:10):
So we have to just be verycareful.
So anybody who has Hashimoto'sor thyroid conditions, I would
urge you to speak to yourphysician before moving forward.
Now, moving over to insulinresistance specifically and then
inflammation more globally.
Inflammation is kind of anumbrella term, like we love to
use it, and a lot of likepodcasters, social media people
(36:32):
talk about it all of the time,right, but it considers so many
things and there's so many waysto measure it, so it's kind of a
very, in my opinion, arelatively nebulous term.
But when we look at all of thepieces that kind of make it up,
then you kind of get a littlebit of a better picture.
So I love that you bring upinsulin resistance, because I
(36:54):
think it's one of the really bigpillars that make up
inflammation, and I'll just kindof double down on that which,
when we look at insulinresistance, the people that
usually are at the furthestspectrum of that are people
diagnosed with type 2 diabetes.
Their body is no longer able tohealthfully funnel sugar from
(37:17):
the blood into the cells, andusually that is caused primarily
by insulin resistance.
Now the fasting, mimicking dietwas studied in patients with
type 2 diabetes that had insulinresistance.
Of course, heavier weight alsohad high levels of HbA1c, which
is your long-term measure of howyou're able to manage the blood
sugar, and after.
(37:39):
So in this population they didone five-day cycle a month for
six months in a row and whatthey were able to show is 22
pounds of weight loss.
That was fat-focused, right, somuscle protected, incredible.
They were able to show a dropin A1c or so improvement in
(38:01):
their blood sugar, but they alsotook them off of medication.
So this was doing this drop inA1c while dropping their
medication and showedimprovements over 50% of
patients in HOMA-IR or themeasure of insulin resistance.
So all of those things wereimproved while coming off of
(38:22):
medications that are supposed tobe, you know, keeping these
things down in patients withtype 2 diabetes that have this
in the most severe form.
So I think this is just reallycool to look at.
And, you know, while we try notto, you know, take a certain
population and assume that thoseresults are going to happen in
(38:43):
a healthy population, we've alsolooked at healthy populations
and shown improvements infasting glucose or again, your
blood sugar levels at that givenmoment, and A1C levels in
healthy individuals.
And even there, in healthypeople, we see improvements
there.
So, yes, in healthy people, wesee improvements there.
(39:05):
So, yes, we see really greatresults on insulin resistance,
blood sugar management, all ofthese really cool metabolic
markers in healthy people and inpeople where it's the most
severe.
Speaker 2 (39:12):
Wow, that's incredible, especially the fact
that they didn't lose the muscleat the same time and coming off
the medication.
That's crazy.
Yeah, that's really, reallycool.
And I know, yes, it is a hottopic, but we hear a lot about
it.
But I mean, our diet in thiscountry, right, it's not the
(39:32):
best, and I've made a lot ofdietary changes in the last
three to four years.
Again, I've, again I'm, youknow, almost 55.
So I think that sort of likecomes with the territory of of
like realizing, okay, I can'tcontinue doing the same things
(39:53):
that I used to do.
Um, one of those things is, youknow, I barely drink alcohol
anymore and I I I'm fromLouisiana, you know'm from
Louisiana, I grew up around that.
It was a way of life and I lovedmy glass of wine at night, and
then it turned into two, right,and so it got to this place
where I was like that in itselfcan be super inflammatory.
(40:14):
But just in general, dietarychanges, lifestyle changes, just
becoming more health consciousI just wanted to, you know,
touch on that for a second,because I know when we mentioned
the words fasting and all thethings that we've been talking
about here, it is very easy tojust kind of gloss it over under
that umbrella of like, oh okay,we're just talking about weight
loss.
But no, this really is for melike the weight loss was great,
(40:38):
it was definitely welcomedbecause I feel better, like I
don't have the knee issues thatI used to, that's for sure.
But it's about feeling better.
It's about like really living amore healthy life just inside
out, and so I just kind ofwanted to make sure we we touch
on that as well, and I knowyou've walked like so many
(41:01):
people through this protocolitself and I would love to know
if you have like one or two likereally impactful stories that
you've seen firsthand Peoplereally shift their health from
that inside out their healthfrom that inside out.
Speaker 1 (41:24):
So many, so many, like I mentioned, thousands of
people now and people coming offof various medications, you
know, and because, again, as youmentioned, this is so much more
than weight loss, for example,there's really incredible
studies on skin health.
So I've I've heard of somereally incredible results in
terms of, like rashes or bumpson your arm or whatever that you
know had been around for solong and then those disappearing
(41:47):
after a few rounds and thingslike that, to the point where we
actually ended up doing adermatology study on skin health
and showed that even with justone round, improvements in 25%
improvement in skin texture,fine lines, hydration, so all of
these things right, becausewhen we're working at this deep
cellular level and getting thisdeep cleanup, you can see it
(42:11):
full body.
So, even with skin health,incredible results.
So a lot of people now aremeasuring their biological age,
so there's lots of ways to dothat.
So you know there's not justone, but you know we did a study
on that too because of all ofthe incredible results we were
seeing.
There Showed, on average, a2.5-year biological age reversal
(42:33):
, with just three cycles, whichis, again, really quite unheard
of in the world of a biologicalage and aging with 15 days of
nutrition intervention.
I love that you mentionedconfidence.
That's one that I like.
Kind of that stuck with mebecause it was one that was even
measured in that skin healthstudy.
(42:54):
That was only done in women, bythe way, where they asked the
women just subjectively beforeand after and they had a control
group.
So they also asked the controlgroup how do you feel, how
where's your confidence level?
And confidence dramaticallyincreased, and I think that this
is not something that we shouldglaze over, and it's not just
(43:15):
because they might have lostsome weight or maybe their skin
was feeling or was lookingbrighter or more hydrated or
whatever.
What we've also shown, kind ofgoing back to some of these
diabetes trials that were done,is that people actually, when
they complete even just fivedays, feel really accomplished,
(43:35):
feel very motivated, they feellighter and stronger, sure, and
so they're motivated to do otherthings even beyond just
nutrition changes.
They feel better, they, theyfeel more energy, etc.
So all of those things are likethis perfect storm of of of
good, of motivation, and we'veeven shown this in that, in that
(43:57):
diabetes study that I mentioned, where they asked the patients
okay, so now, six months later,how much are you exercising?
And the group that had done thefasting mimicking diet was
exercising an additional fourhours a week and the group that
was doing healthy nutritionwhich, by the way, like the
control group, is still doinghealthy nutrition they dropped
(44:20):
their physical activity by sixhours a week.
Just crazy, right, like there'sa 10 hour difference in
physical activity a week betweenthose two groups and it's
really exclusively due to thismotivation and this feeling like
stronger and also the fact thatyou know you're doing everyday
nutrition change.
That can be draining, like ifyou're constantly thinking about
(44:41):
everything that you're eatingevery day, like no wonder you
don't want to do anything else.
That sounds like so much workas opposed to five days, right,
where you're doing.
You know you're focused on thatand, honestly, you can really
think about a lot of otherthings, especially if you're
doing these preset kits or ifyou've pre-prepped everything
things, especially if you'redoing these preset kits or if
(45:02):
you've pre-prepped everything.
Lots of time to think aboutother things that you want to do
and then 25 days to accomplishthem before, or up to three
months before, you do your nextround anyway.
Speaker 2 (45:09):
So yeah, that makes so much sense.
That makes so much sense though, to me.
Like you know, I've always beenthat person of I don't know.
I feel like it just goes handin hand, just like the whole
nutritional and exercise piece,if that kind of makes sense.
And I know a lot of people talkabout how, like, the
nutritional piece is so, soimportant, like you can't
(45:31):
exercise your way out of like abad diet per se.
Right, you can do a lot, I'msure.
You can do a lot, I'm sure.
But, all that to say, I candefinitely see why doing
something like this, like yousaid, you have that feeling of
(45:52):
accomplishment, of like, yeah, Idid it and it really is.
It's proven that when we dothat, we are literally like
rewiring something in our brainas well and creating different
habits, and I love that youbrought that piece into it,
because I feel like that's areally big part of it.
I know it is for me.
You just feel better and thenyou kind of start creating that
momentum and then you just wantto stay in that place, and
(46:16):
especially if you're doing itwith other people I don't know
if there's communities thatpeople join with you guys, you
guys with Prolon, like ifthere's people that keep you on
track and stuff like that Isthat part of kind of what you
guys do as well.
Speaker 1 (46:28):
Absolutely yeah.
So there's two ways to go aboutthis.
So with Prolon, they are doinggroup coaching.
So there's absolutely a senseof community.
It's so fun.
There's like hundreds of peoplea week that will jump in and
support each other.
There will be people that havedone it 20 times and people that
have done it for their veryfirst time, and everyone's
(46:50):
supporting each other throughthe week.
There is a live coach that willanswer questions live and
there's right now three coacheswith Prolon that have been doing
this for several years now,walking again thousands of
people through these protocols.
And that is free, by the way.
That's completely free, oh wow,just to help motivate people
(47:12):
through that program.
So that's awesome.
But also I mentioned anothercompany, alnutra Health.
That is a company that is moremedically focused.
So if you have a high bloodsugar, high blood pressure,
diabetes, prediabetes and youwant a little bit more support,
safety guidance etc.
Then you can have one-on-onesupport.
(47:33):
So with that you'll get twovisits, one-on-one with a
registered dietitian.
You'll also get meetings withan MD or through telehealth.
This is all virtual, so itmakes it really easy to do it
from home again and reallypersonalize it to you.
So anybody who's looking forjust a little bit of an extra
push.
I would strongly recommendL-Nutra Health.
(47:54):
Even if you're not diagnosedwith anything, you're just
looking to support thatmetabolic health and get that
one-on-one guidance, it's reallyawesome.
And they also, if individuals,as part of that program, want to
do some group sessions.
I think they offer a couple ofthose monthly too, just as part
of the program.
So so much support.
I mean, we know now thatcommunity and social you know,
(48:20):
connection is so important tohealth and longevity so you
can't have one without the other.
Speaker 2 (48:26):
You have to have some both yeah, I agree, um, just
across the board, but especiallyin in this, this instance, I
think it would make a hugedifference, um, especially if
you know you're, like, the onlyperson in your house doing it,
like, if your spouse isn't doingit, your partner, whatever.
That's a great opportunity tocommune with other people who
(48:47):
are also doing it and, like yousaid, people have already done
it.
So that's really, reallyawesome.
Okay, so I will put those linksbelow for people.
I'll get those from you guysand list them so that everybody
can kind of find those in theshow notes.
But before we wrap up, I want toask you a couple of different
things.
(49:07):
So, first of all, where canpeople connect with you?
Where would you like me to sendpeople?
And also, because the show isTried and True with the Dash of
Woo, you know we've been talkingabout tried and true strategies
when it comes to nutrition andhealth and science here.
What's something that you dopersonally, that you turn to
some practices that you do thatsupport you and the the woo side
(49:32):
, or the spiritual side or any,any of that sort of like,
outside of what we've beentalking about?
This, they support yourwell-being from the inside out.
Speaker 1 (49:42):
So good, okay.
So first, if you are looking toconnect with me, bestways
honestly.
On Instagram it's Fit andNutrition F-I-T-T-O-N Nutrition.
I also have a website where youcan connect with me there
fitandnutritioncom.
If you are curious aboutlearning more about Prolon or
L-Nutra Health, visit theirwebsites.
(50:03):
For Prolon, it's P-R-O-L-O-Nlifecom and for L-Nutra Health,
it's L-Nutra N-U-T-R-A healthcompart.
Actually, this is something thatI have really enjoyed talking
(50:23):
about and we could probably talkabout this for hours is I have
recently started, over the lastcouple of months, adding in a
part of my morning routine,which is morning sunlight with a
gratitude journal and 15minutes of meditation.
I stand by this as likecompletely changing my life.
(50:44):
I want to say honestly it has.
It has really been so helpfulin calming nerves, anxiety, and
you know like I used to wake upin the morning and just be like
what are all the hundred thingsthat I have to do?
Where's my telephone, what'sgoing on, where are the emails
that I have to answer?
(51:05):
You know, and just immediatelykind of like going into life.
And now kind of like shiftinggears into this gratitude
journal takes literally twominutes of three things that I'm
grateful for.
It forces you to get creative,because I never write the same
three things down.
So what you know, now I findmyself just walking around and
I'll be like, oh, that'ssomething I'm grateful for,
(51:26):
let's save it for the journal,like it.
Just you know it's so you justbecome especially grateful and
then I split my 15 minutes into10 minutes of just breathing
meditation, where I try not tothink about anything and yes,
that's super hard and I'm stillnot perfect at it because I
always have things that will popin, but I just like take it and
(51:47):
let it go.
And then five minutes ofmanifesting meditation and I
honestly think it's working.
So, yeah, I love it.
Speaker 2 (51:55):
That's awesome.
Yeah, I'm always talking to mycoaching community about, you
know, from the get go in themorning, taking control of your
day and not jumping to the phone, not being in reactive mode,
which it's hard.
It's hard especially these days, right, like there's always
something and you know you haveto like walk that fine line of
(52:17):
you know being informed and, andyou know, being chaotic, and so
that's that's definitely a bigpart of my morning as well.
I love the morning sunlight too.
That's a really big one.
There's a lot of science behindthat, and I get that.
Not everybody has access to sunall the time.
I do.
I mean, I think you're in LAtoo, aren't you?
(52:37):
Yeah?
Speaker 1 (52:37):
Yeah, I am.
I'm actually in Denver rightnow, but even now there's.
And you know what?
I'm originally Canadian, whichmeans no, there's not always
morning sunlight there, butthere are lamps that you can use
.
There's like there's.
You know, there are ways to getcreative.
Do not let you know.
It seems like, well, there's nomorning sunlight.
So I then?
What can I do?
But there are still solutions,believe it or not.
(52:59):
So time to just get creativewhen you run into those barriers
.
Speaker 2 (53:06):
Yeah, and there's a lot of science behind that which
I find really fascinating.
It makes a big difference.
And then grounding too, alwaysgoing outside and just put my
feet on the grass, I thinkthat's a really big piece of it
too.
There's a lot of science behindthat too.
So, anyway, I could talk aboutthat all day.
Like you said, I love, I loveall of that.
But thank you for sharing that.
(53:26):
And it's funny because one ofmy really good friends, tiffany
she's also a coach.
She uh, she has her owngratitude journals that she has,
and so I'll link those below ifyou guys are interested in
doing a morning gratitude andyou want an actual like.
I'm one of those people I liketo like have.
I'm a stationary freak, so Ihave journal upon journal and I
(53:46):
think that the way that she kindof put hers together is really
fun.
So I'll link hers below just aswell, because that just kind of
sparked my, sparked an idea.
I use hers every morning andthank you so much for being here
.
This was really, really awesome.
Speaker 1 (54:00):
Thank you so much for being here.
This was really, really awesome.
Thank you so much for having me.
I hope that we spiked somecuriosity.
There's so much more to talkabout.
I mean, we really justscratched the surface, but yeah,
I'm so grateful to have beenhere.
So thank you for having me.
Speaker 2 (54:13):
All right.
So who else is a little soldnow on this whole fasting and
making diet thing, especiallygiven that we don't have to do
it daily?
That's kind of been one of mythings.
It's like I'm just not.
I don't think I could dointermittent fasting Like I
really don't.
I love my breakfast, I reallyreally do so daily.
I don't think I could do thisLike I can't live like that, and
I know a lot of people do andit works for them.
(54:34):
But for me personally I justdon't think I could do it.
But five days out of the month,maybe three, four times a year,
I could probably do that,especially with a kit right,
make it easy.
So I like how we touched on allthe different options that you
could use and that there aresome that are just kind of
pre-made for us.
Love that Got all those linksfor you guys in the show notes,
(54:56):
so definitely check those outand connect with Renee too If
you have any questions about anyof this.
She's such a wealth ofknowledge when it comes to any
of these topics and again, youget to be about my age and all
of a sudden things get veryimportant.
That used to not be important,so I definitely want to dig a
(55:18):
little deeper into all of thisas well.
So, if that's you, I'm rightthere with you and I love, at
the end there, how we did bringit back to a little bit of the
mindset as well, because that ispart of it, right.
Like you know, it's not justabout weight loss.
It's not about trying to fit inyour clothes you know your
clothes should fit you, not theopposite way but it's about
(55:41):
feeling good and havingconfidence, because when you
feel good from the inside outand I talk about this all the
time, you guys you have to feelgood first, and that includes
feeling good in your body, notjust in your head.
Okay, yeah, your mindset issuper important, and I do
believe that having a positiveoutlook and being optimistic and
(56:02):
living from a place ofabundance and all of that, all
of that is great, and if youdon't feel good physically, all
of that other stuff is going togo right out the window.
And just as a case in point,just recently I had like not a
major health thing, but a littlebit of a health thing, okay,
and it took me out for about aweek and I'm a pretty resilient,
(56:25):
disciplined, I would say strongperson Like I, I think that I
can like kind of get throughwhat I need to get through,
right, but this kind of knockedme out for about a week and I
couldn't couldn't stop stopworking.
It wasn't so bad that Icouldn't do my job per se, but
it was uncomfortable, it madeworking uncomfortable and it
(56:49):
really was a wake-up call for mein a lot of ways, because I'm
actually really proactive withmy health just in general.
I'm not one of those people whois like, oh, something's going
on and I'm not going to go seeabout it.
I'm going to go see about it.
I want to be around for a longtime, I just do, and I want to
feel good for as long as I'mgoing to be around.
(57:10):
I don't want to be broken downat 90.
I want to have strong bones andbe able to move around on my
own and I want my brain to workfor as long as I'm alive, like
that's my big thing.
And just having that you knowweek of not feeling good
physically, it really affectedmy mindset and I'm pretty strong
(57:36):
in my mindset.
So all that to say you have onebody mindset.
So all that to say you have onebody.
You get one chance at this bodyand this life.
Well, I do believe inreincarnation, but that's a
whole other show.
You get one shot in this lifewith this body, and everything
that we consume not just foodmatters.
(57:58):
So it's really important tolook at what other things are
you consuming.
So we did touch on that at theend how you start your day, how
you allow yourself to beaffected by everything around
you, and how willing of aparticipant you are to that.
So I think that all of thatcomes into play and you do need
(58:20):
to feel good first.
Okay, feeling good first meansyou are going to be able to do
the things Okay.
So the energy that you putbehind something, the energy
that you put into anything,matters.
If you sit down to write a blogpost or a social post and you
are feeling just really negativeand weighed down by the world,
(58:42):
or you're feeling really notgood physically, it's going to
affect your writing.
It's going to affect the energythat you put behind that post,
and that matters Because if youcontinue to push and push and
push when you don't feel good,it's going to show up in not
(59:05):
just your marketing, but in allthe other things that you bring
into your field right, like whoyou're attracting.
Your resonance is reallyimportant, so be very mindful
about that beacon that you'reputting out, and it starts with
you feeling good.
So I hope today's show helps youfeel good.
I hope it helps you look atsome things and maybe a
different perspective, and I'dlove to hear your takeaways.
(59:28):
As always, please hit me upover on Instagram at Renee Bowen
.
Let me know if you like theshow.
If you did, please share it.
That's always welcome, and allthe links that I mentioned are
going to be down below in theshow notes for you.
If you're watching on YouTube,same thing, it's going to be
down below in the show notes foryou.
If you're watching on YouTube,same thing, it's going to be
down below.
And I hope you guys have afantastic rest of your week, go
(59:50):
out there and do somethingawesome and be good to yourself.
Love you Bye.
I think that's really important for women to hear,
especially if you have women intheir late 30s listening like
this.
You are not, you're not exemptfrom this information here.
It's still relevant.
And not to mention that a lotof things start tapering down,
including our ability tomaintain muscle, etc.
From the age of 30.
So what is happening when thesereproductive hormones go down is
(00:22):
that, well, they're not justreproductive hormones.
They are connected to so manyother processes in our body,
including the ability to supporta healthy metabolism, the
ability to funnel sugar into ourcells so that they can use them
instead of just wreaking havocin our blood system, the ability
for us to hold on and maintainmuscle and build muscle.
(00:46):
And, unfortunately, becauseestrogen especially is so tied
to these things and it isstarting to decline, what you
might notice is, even if you'redoing the same nutrition, the
same workout that you were doing, you know before you started to
see this decline in thesehormones that you were doing.
You know before you started tosee this decline in these
(01:06):
hormones, it won't have the sameimpact.
Speaker 2 (01:08):
Welcome to Tried and True with a Dash of Woo, where
we blend rock solid tips with alittle bit of magic.
I'm Renee Bowen, your host,life and business coach and
professional photographer atyour service.
We are all about gettingcreative, diving into your
business and playing withmanifestation over here.
So are you ready to getinspired and have some fun?
Let's dive in.
Hey, welcome back to Tried andTrue with the Dash of Woo.
(01:34):
I am your host, renee Bowen.
Thanks for being here, and todayI have another Renee on the
show, so it's Renee squared.
I never meet another Renee andshe was saying the same thing,
which is really funny.
So we are going to be talkingabout something really cool
today, which I have not talkedabout on the show yet, but I'm
(01:54):
really interested in it just ingeneral.
And it's fasting, mimickingdiets, especially in peri and
postmenopause, but just ingeneral, especially in peri and
postmenopause, but just ingeneral.
We go into a lot of thebenefits because Renee is the
leader in that field.
She's actually the director ofeducation and healthcare sales
at Prolon, and so she helpsshape the sales strategies there
(02:15):
and equips healthcarepractitioners with cutting edge
insights into nutrition andlongevity.
So she's really intoevidence-based practices and
nutritional science, and she's atrusted authority in that field
.
I love that.
She's also dedicated toadvancing this role of nutrition
in revolutionizing healthcare,so blending scientific rigor
(02:39):
with a compassionate approach towellness.
So we really get into the nittygritty about wellness from the
inside out, like really thinkingabout yes, the scientific
aspects of fasting, mimickingdiets, first of all, what that
even is, because I wasn't 100%sure what that was.
I'm not super like, well versedin that world and it's
(03:02):
different than what I thought itwas.
And I got to tell you I'm notsuper well-versed in that world
and it's different than what Ithought it was.
And I got to tell you I'm kindof sold on it.
Now I was always like no, no,no, no, no, I don't think I can
do it, but after talking withher, I think I actually might
want to give this a shot.
I think that there's a lot ofwell, there's definitely a lot
of health benefits and there's alot of science behind it.
But a lot of health benefitsand there's a lot of science
(03:32):
behind it.
But it's not just about weightloss, like.
This is not like a weight lossshow.
I want to just make sure Ipreface this episode with that,
because it's not about that,right, like I'm very much into,
like you do you?
This is not about like I haveto be thinner, I have to be.
No, it's about feeling good.
Okay, I talk about that a lot.
I talk a lot about howimportant it is to feel good
from the inside out and that weare attached to a body.
(03:52):
A lot of us tend to kind oflive in our heads and just go
about the motions, and it'sreally important to remember
that we have this body and if wedon't take care of it, it is
going to break down.
Those of you guys who are in myage group in our early to
mid-50s you start payingattention to things that you
(04:15):
haven't paid attention to before, because you kind of don't have
a choice.
So maybe, if you are in your20s or 30s and listening to this
, I can be a little helpful foryou and be preemptive with that
Because, like honestly, we haveso much science now and so many
advancements and we have so manythings that help us on this
journey to make it easier.
(04:35):
So our nutrition can be a loteasier than it used to be, and
even those of us who have, likesuper busy lives like we can fit
this in, and we talk a lotabout that today in this episode
.
So we go into some of thehormonal stuff that happens.
We talk a little bit aboutinflammation, insulin resistance
and how all of that comes intoplay and a lot of the benefits
(04:59):
to you know, fasting and makingdiets as well as different
options for you.
So you're going to love it.
It is a very fun conversationand Renee is just delightful, so
let's dive in.
And Renee is just delightful,so let's just dive in.
Hey, renee, thanks for beinghere.
That feels so funny for me tosay.
I've never had another Renee onthe show, but I'm excited to
(05:21):
talk with you.
Speaker 1 (05:22):
I am so excited to Renee and yeah, it is so strange
to say your own name tosomebody else, but I'm sure
we'll get through this.
But I hope the audience doesn'talso get confused.
Speaker 2 (05:34):
I know, right, that's so funny.
I just I don't meet a lot ofRenee's and it's not that common
.
So it's pretty exciting.
But this topic that we're goingto be covering today, so I have
my own, I just have to let youknow I have some of my own, like
I don't know if the right wordis like judgments, preconceived
(05:54):
notions, let's say, about thistopic, because I was always sort
of like that person who waslike no, fasting, no, absolutely
not.
I can't do it because Iphysically would feel really
terrible when I tried to.
But I want to open thisdialogue about what you speak on
a lot, which is these fastingmimicking diets and how they can
(06:15):
support women, especially asthey change through midlife or
pre-midlife.
So let's kind of just talk alittle bit about what that is
First of all, like.
What is a fasting mimickingdiet in the first place?
Speaker 1 (06:27):
Yeah, absolutely.
And first let me just say thatI think it's incredible that you
have tried fasting, even justwater only, fasting yourself,
and you've, you listen to yourbody and you recognize this is
not working for me and I thinkthat that's something that I
honor all of the time.
And I'm eager to hear more ofthese stories of women who try
(06:51):
water-only fasting, realize itdoesn't work for them, and that
does happen more often than youmight think.
I think that's probably why alot of people are hearing oh,
fasting is bad for women.
Now, what I am talking abouttoday it is kind of a spinoff
(07:12):
from water-only fasting, knownas a fasting mimicking diet.
It is the ability to get thebenefits of water-only fasting,
of which there are many, andthat's why there's a lot of
people.
You know that tout water-onlyfasting, but you get to eat, and
not just, you know, like a bonebroth or a juice or something
like that.
I'm talking breakfast, lunch,dinner, snacks, even like a
little dessert at the end of theday.
(07:33):
So you're getting real foodevery day for a period of time
and everybody does their fastingmimicking diets a little bit
differently, but the mostwell-known is going to be about
five days of this protocol andthat's again because we're
trying to tap into longer fasts,the benefits of five day, even
(07:53):
over about three day fasting,which you can imagine, with
water only, would be incrediblydifficult and maybe even
dangerous for many people.
So the fasting mimicking diet,in short, is the ability to get
the benefits of water only,fasting, but with food, and
we'll talk a lot about why wewould do it this way and how you
get these benefits and what thebenefits are and all those
(08:15):
wonderful things.
Speaker 2 (08:17):
Okay, very cool.
Yeah, it's really interestingbecause a really good friend of
mine she's, I think.
Yeah, she's in her forties andshe swears by fasting Like she
can go.
I think she's done like a sevenday fast, water only, and I'm
like, how are you alive?
Like honestly, because, likefor me, I have always had such
blood sugar issues, I think ormaybe it's related to some other
(08:38):
things that I don't know about,but like it's really difficult
for me, but she swears that youknow it'll kick in, like after
like two or three days.
She's like I just have all ofthis energy.
She works out, she goes to thegym.
I feel like I would look like asick Victorian child by day
four, but I've never made itthat long.
So who's to say?
My husband also loves to fast,but he's a guy and I know like a
(09:00):
lot of the science has to dowith that.
So what do we know about all ofthis fasting stuff with women?
Speaker 1 (09:08):
We actually know a lot.
We know quite a bit in terms offasting.
We know quite a bit aboutfasting mimicking.
Now there's over 40 clinicaltrials that have been published
with fasting mimicking now.
Now, what we don't know is maybewhere I want to start, because,
yes, there is limited data thatlooks at water-only fasting in
(09:31):
women alone, and certainlyalmost no, and in fact I want to
say, none that looks at when tofast based off of your cycle,
how to fast around your cycle,how to optimize fasting for
women.
So that's something that iscompletely lacking and I think
(09:52):
because that's lacking, a lot ofpeople are like, well, if it
doesn't exist, then it just mustbe automatically bad.
But or because there's nospecific to women, only research
, then there's no way it worksfor women.
But I think that what'simportant to recognize is that
in a lot of the fasting andalmost every single one of the
fasting mimicking diet trialswith the exception of maybe two
(10:16):
one on prostate cancer and oneon muscle strength specifically
that was done only in men All ofthe other studies were done
with men and women, and about50%.
So it doesn't mean that we haveno research on women, it's just
we don't have very goodwomen-specific and women's
health-specific research, sothat's important to note.
(10:38):
Now we also know that women areunique, and so we should have
that data.
So, yes, there's we're kind ofbalancing between those two
things of what we know and whatwe don't know.
But I think it's important toknow that we're in this gray
zone and not black and white oneor the other.
Speaker 2 (10:55):
Okay, yeah, good to know.
So what does it actually looklike then, this whole fasting
with food?
Because, like in my mind, youknow, when I think about this,
it's like, okay, we're talkinglike a 16 or 18 hour fast and
and and.
Does it have to be like yousaid?
Obviously and I do want to kindof touch on at least a little
bit of some of the hormonalthings that go into this as well
(11:20):
, with women, like you mentioned, kind of like cycles what does
that actually look like?
And is it like, is it differentfor everyone?
Is this something that thatsomeone can just sort of like
pick up and then customize tothemselves?
Or like, are there certainthings that you've seen work for
most women?
Speaker 1 (11:39):
Yes, well, so many questions.
I was taking notes.
I was like, okay, well, I wantto touch on this and I want to
touch on this.
So, yes, first, you mentioned16-hour fasting and I want to
talk about that first.
So yes, intermittent fasting istypically what we call.
That is, 16, 18, even up to 48hours of fasting is generally
(12:02):
under that intermittent fastingbucket, and the reason why we
separate intermittent fastingfrom prolonged fasting is
because we have differentbenefits that you'll find in
both camps.
Now, usually what you're seeingis that you get the benefits of
that intermittent fasting plusmore once you get to that
prolonged fasting.
(12:23):
So with intermittent fasting,we usually see metabolic
benefits, meaning that our bodywill start burning fat for
energy because it's run out ofsugar for energy, because it'll
always pick sugar first and thengo to fat.
So that can be helpful forweight loss, can be helpful for
just your metabolic health, andso that's really where we see
(12:44):
these benefits of everydayintermittent fasting, which I'll
touch on some of the downsidesof that too.
But when we reach 48, 72 hoursespecially, we really start
tapping into this deep cellularcleanup.
This is where you get somebenefits that you wouldn't get
from short fast or really frompretty much any other nutrition
(13:06):
intervention.
It's where you kind of likereally ramp up, pull the
throttle on deep, deep cleanup.
That allows your body to kindof behave in like a fully newly
cleaned, younger version ofitself.
And when I talk about the body,I'm oftentimes talking about
our cells, which really make upeverything that we do.
(13:26):
So we're seeing this deep, deepcellular cleanup known as
autophagy, and we can sink ourteeth into that a little bit
more.
But that's an importantdifference between 16-hour fasts
versus these long, prolongedfasts and a big reason why the
Fasting Mimicking Guide evencame to exist, because trying to
get two, three, four, five daysof water only fasting Now
(13:50):
already I think 16 and 18 is alot you know like.
Imagine 72 and plus.
So that's why the fastingmimicking diet becomes
especially important, becauseonce we get to those longer
fasts, not only is it harder,but there's safety concerns and
things like that.
Hunger fast.
Not only is it harder, butthere's safety concerns and
things like that.
Okay, but even with everyday 16,18-hour fasting, one meal a day
(14:13):
, what we also see is that it isa stress to our body.
That's actually part of thebenefit of fasting is that it's
a stress to the body.
But also, too much of a goodthing is a bad thing.
And if we're constantlystressing our body every day,
which is what we see with these16-hour fasts because people are
doing them every single day,now we can run into some
problems.
We can be overstressing ourbody and we may not need that,
(14:36):
especially if you are agenerally healthy person.
You don't have weight to lose,you don't have high blood
pressure, you don't have highcholesterol, you don't have
those problems.
Why stress your body out bydoing intermittent fasting every
single day?
These really deep cleanbenefits, but then only do it a
(14:57):
few times a year so that you canrecover, rejuvenate, build
every other day of the year.
So that's just my little noteon short versus long fasts.
(15:20):
Now, I think food versus water.
I think we get the point.
You know, obviously food makesit easier.
But also when we talk aboutstress, I think we get the point
.
You know, obviously food makesit easier.
But also when we talk aboutstress, it also reduces that
stress on our body.
It also reduces the nutrientdeficiencies that you might see
with water-only fasting.
It reduces electrolytedeficiencies that you might see
with water-only fasting.
So all of those things that arealso problematic with
(15:43):
water-only fasting are kind ofshifted away again.
And then the last thing that Irecall you asking was around
customization and customizationwhen it comes to water-only
fasting.
Well, you're not going tocustomize that, right, it's just
everybody gets the same thing.
Now that's.
Another benefit of fastingmimicking is that there is a
(16:05):
little bit of customization.
It is minor because, again, weare mimicking water-only fasting
.
You don't customize that.
So you don't necessarily needto customize fasting mimicking
too much.
But there is going to be somethings that you adjust, based
off of your weight, for example.
That will be adjusted.
Or even there's some littlethings that you can add in.
(16:26):
If you're really hungry, maybeyou'll do a couple slices of
thin apple or a Persian cucumber.
You know, there's some littlethings that you can, you can
sneak into.
So there is that ability topersonalize based off of you,
and then lots of ways topersonalize what you do beyond
the fast, whether it be movementor what you are, what you're
(16:46):
drinking and things like that.
That can adjust the way thatyou go through your fast too.
Speaker 2 (16:52):
Oh, okay, all right.
So that's really good to know,because, yes, I do know people
who do intermittent fasting alot and to me that just feels,
like you said, even without meknowing a lot of the science
behind it it just feels reallystressful for the body.
I'm sort of like in this placelike I went through a very, very
(17:12):
early menopause, very earlyperimenopause.
I had twins when I was 30.
And like after that my bodyjust sort of like stopped
working the way it was supposedto, stopped working the way it
was supposed to.
I had one son before that,totally fine, and then I had the
twins and it was like it wasgreat, I had like a good, you
know, healthy pregnancy anddelivery and all of those things
(17:33):
.
But after I had them my bodyjust wasn't really ever the same
.
I progressively started gainingweight.
I was diagnosed withHashimoto's.
After that Everything juststarted shifting.
I was in perimenopause I didn'treally know it for a while, and
then like 42, 43, just likeliterally stopped having a
(17:53):
period and thought I was dying.
But no, it was actual menopauseand so I looked at HRT, started
doing some of thatbioidenticals and that really
helped, but the weight like justkept coming and coming and
coming, and so I try a lot ofdifferent things, as one does
right, and the time period,because I was always like this
(18:15):
size, like that I am now, but Icould not ever, ever get back.
And I kind of got to the point.
Eventually I was like it's fine, you know what?
I fine, it's fine if I'mcarrying an extra 20, whatever.
But then it got to be like anextra 50, an extra 70.
And then I had to really do somedeeper work because I felt
(18:36):
really I didn't feel good, I hadno energy, my knees was
starting to go out.
I'm in my 50s, I want my bodyto last a long time.
So, all that to say, how doesthat role of you know hormones
come into play with women?
And what do we need to beactually just thinking about in
(18:57):
general, if we're thinking aboutdoing a fasting and making diet
, like what are some of thosethings that we have to think
about in terms of our hormones,including things like cortisol,
because, like, as you probablyknow, stress is kind of epidemic
cortisol because, like, as youprobably know, stress is kind of
epidemic.
Speaker 1 (19:15):
So, yes, and and I mean okay.
So maybe let's talk aboutcortisol first, just because we
ended there, and then I'll diveinto estrogen, progesterone from
there.
But cortisol is of course it's,it's actually in our body to
help us, to kind of call us toaction.
In a lot of ways, in fact, whenwe wake up in the morning, we
(19:36):
see a natural increase incortisol kind of gets you to
action, gets you out of bed,right, and prompts you, ideally,
to go to the kitchen and getbreakfast.
And then generally what we seeis that once you kind of take
some deep breaths, ideally youstart your day, have a meal,
cortisol is supposed to comeback down, right, that's what's
(19:57):
supposed to happen.
Now there's so many things inour day-to-day lives that can
prevent that from quelling andgoing back down.
And one of the biggest thingsthat I see and certainly in my
field of work, of fasting andnutrition is that people are
skipping breakfast andespecially with intermittent
fasting 16, 18-hour fasts a lotof people find that the easiest
(20:20):
way for them to reach thosefasts is by skipping breakfast.
Now that can be reallyproblematic, especially when
we're trying to help bring thatcortisol down in the morning.
And knowing that nutrition andfood in the morning to help
bring that cortisol down in themorning, and knowing that
nutrition and food in themorning can help bring that down
as well, one of the biggestreasons that for people who do
choose to do intermittentfasting every day which can be
(20:43):
the fit for people who maybeneed to lose weight and again
get those metabolic numbers incheck you might do that for a
short period of time To try andshift that window so that you
have your breakfast, so that youcan bring that cortisol back
down and help your body kind ofhave a healthy cortisol cycle
through the day and reduce thatconstant stress on your body and
(21:04):
then have your dinner meal alittle earlier and then you can
still reach these windows.
Now, even if you're not doing16, 18 hour fasting, everybody
should be trying to reach ahealthy circadian nutrition
rhythm, meaning that you want tohave about 12 hours of fasting,
so you want to eat for about a12 hour window and not too much
(21:28):
longer than that, and that alsohelps you, your body, get into a
natural sync.
So for it sounds actuallypretty easy.
I think some people say oh yeah, 12 hours, no problem, I'm
already doing that.
But you might be surprisedbecause you know, especially on
weekends we catch ourselves likea 10 pm meal or you know
whatever, something later in theevening and then you're eating
(21:50):
again.
You know, 7 am 6 am.
So I always remind people tokind of be mindful of that
12-hour mark which allows yourbody to get into a nice little
rhythm and support that cortisolhealth.
And especially for women, as westart transitioning into our 40s
and 50s, that becomes even moreimportant because our other
(22:11):
hormones are also changing.
So a nice transition intoestrogen and progesterone and
really all of our reproductivehormones that kind of start
tapering down and that canhappen.
You know you shared your storyand thank you.
You know they say that 40 to 45is early, but there's even
(22:32):
premature menopause that isexperienced by about 1% of women
that is before 40.
So you know, I think there's alot of this idea that it's just
it's 50.
This is the number that it'shappening, but perimenopause is
also it could be a really widescope of when that's happening
too.
So I think that's reallyimportant for women to hear,
(22:52):
especially if you have women intheir late 30s listening like
this.
You are not exempt from thisinformation here.
It's still relevant.
And not to mention that a lotof things start tapering down,
including our ability tomaintain muscle, etc.
From the age of 30.
So what is happening when thesereproductive hormones go down is
(23:13):
that, well, they're not justreproductive hormones.
They are connected to so manyother processes in our body,
including the ability to supporta healthy metabolism, the
ability to funnel sugar into ourcells so that they can use them
instead of just wreaking havocin our blood system, the ability
for us to hold on and maintainmuscle and build muscle.
(23:36):
And, unfortunately, becauseestrogen especially is so tied
to these things and it isstarting to decline, what you
might notice is, even if you'redoing the same nutrition, the
same workout that you were doing, you know, before you started
to see this decline in thesehormones, it won't have the same
(23:57):
impact.
And then, unfortunately,because you'll probably see this
decline in muscle muscle isalso a super metabolically
active tissue and it helpssupport in burning more calories
and supports in keeping youstrong and supports in making
your workouts be more.
You know all of these thingsthat compound and compound it
can make it even harder.
(24:19):
So it's this vicious cycle.
So what can you do?
Right, what is the solutionhere mindful of is?
Well, I think the two biggestones that are specific to
nutrition are going to be thatyou want to protect and build
muscle.
So, whatever nutrition solutionthat you are going after, and
(24:40):
especially understandably, youknow, we start gaining weight
and we start looking for asolution, and usually nutrition
and diet is like number one.
Maybe exercise as well, butthere's this temptation to just
cut calories and to just, youknow, cut out a bunch of food
and do that every single day andgo into this major calorie
(25:02):
deficit.
And what we see with thoseprotocols time and time again is
pretty serious.
Yeah, sure, maybe you'll loseweight, but muscle too, and even
now, you know, with GLP-1s andOzempics and et cetera, et
cetera, that can be a solution,sure, but also we see about 40%
of the weight that you're losingcoming from muscle.
So these are all, especially ifyou're not carefully managing
(25:25):
the other components of yourdiet and your exercise.
So muscle and we're reallystarting to hear this more and
more but muscle protection is soimportant, one of the reasons
why I love fasting, mimicking,so much.
There are now probably a dozenstudies that have shown
significant fat loss, andespecially in the most dangerous
(25:45):
fat regions visceral fat,subcutaneous, in the trunk
region, so your belly fat.
Those are the targeted regionsthat we see.
And then we see that muscle'sbeing protected, and there's
some science that I can go intowhy that is, but primarily it's
that we see increase in growthhormone when we fast and we also
(26:07):
see, with fasting mimicking,nutrition being added.
So this combination of increasein growth hormone with
nutrition equals muscleprotection.
So, plus, we're doing this onlyfor five days a few times a
year, so the rest of the daysyou can focus on an adequate
protein amount, you can focus onhealthy nutrition everywhere
(26:28):
else so that you can support ahealthy weight but also muscle
protection Very important combo.
And then I'll just quickly touchon that second piece, which is
metabolic health.
So the ability to, especiallyfor women entering middle age or
entering into thisperimenopausal phase, is blood
(26:48):
sugar management, and so can youfind a way to help your body
not only have healthy bloodsugar but also have healthy
insulin sensitivity.
So the ability to releaseinsulin so that your body can
then take up and is signaled totake this up.
So all of these things, there'smultiple pieces of the puzzle
that all kind of kind of theywork together.
(27:10):
But again, with the fastingmimicking diet it taps into all
of these areas.
It helps bring your blood sugardown, but it also helps make
your insulin more functional orit helps your body receive it
more better.
So those things all comingtogether to help support, kind
of push back against, what'shappening when we see these
(27:35):
hormones decline.
And that is you know, regardlessof whether you're on HRT or
whatever you choose to do.
Additionally too, and that'skind of another kind of quick
win with these FMDs or fastingmimicking diets, is that you
know you're only doing them forfive days, maybe at most.
We do have some people that aredoing them monthly, right, but
(27:56):
you could do so many otherthings.
You can pair it with so manyother things.
You can pair it with whatevernutrition protocol fits your
bill or none, right.
It could be the only thing thatyou do and that has been shown
to have some great benefits too.
Speaker 2 (28:10):
Okay, that's really good to know.
So, like, all right, if we'retalking about like a five day
fast, you know in this way whatdoes like a fasting, mimicking
diet for a week, let's say, whatwould that look like?
Because, like, yeah, I'm thatgirl, I got to have breakfast
right.
Like I I am, I think I I don'ttry to like, I don't do it, I
(28:33):
think intentionally necessary.
Well, there might be some inthere, but I end up.
You know, I like to stop eatingaround like seven or eight and
then I'll have breakfast in themorning.
but I need my breakfast and it'snot a huge breakfast, but I
have to have like a savorybreakfast.
You know like I want.
I want an egg, I want like fat,I want.
(28:55):
You know what I mean.
So, or I want like um,sometimes I'll have bacon in
there, because I just likethat's what I'm craving in the
morning.
I'm craving like nothing sweet,I'm craving fat, if that makes
sense, right.
And so what, what?
What would that look like?
Would I have to just kind ofchange what I'm eating, like
kind of walk me through some ofthat?
Speaker 1 (29:17):
Yes, Great question.
So.
So I would say first of all, Iwould I will never promise
anybody that you are going tohave a giant meal for every,
every, every meal of the daybecause realistically, with
fasting, mimicking diets, you'reprobably having, maybe on the
first day, about 1,000 caloriesand then you're gonna drop to
(29:38):
about 800, 750 for the remainingdays.
So it's still calorierestricted.
And that's because and it's not, by the way, just about
calories.
In fact it's not really aboutcalories, it's about the types
of food that you're eating andwhether or not you are having
enough of very specificnutrients.
That tells your body thatyou're in and out of a fast.
(29:59):
And I'm not going to go intothat in too much more detail
unless you care to, because itcan get really complicated.
But essentially, the way that Ilike to think about it is just
we're living below a thresholdthat our body has defined.
As I need specific nutrientsbefore I am going to say that
we're in growth mode versusfasting mode, and we live just
below that with fasting.
(30:21):
So how much food can you reallyhave before you fall below or
above that threshold?
And what's really going to kickyou out of that are two things
simple sugars and amino acids orprotein, and so what you'll
find is that those are reduced.
Now, things that you can havemore of during a
(30:43):
fasting-mimicking diet thatusually don't trigger them as
much are things like fiber andfat.
So you mentioned that you likehaving fat body soothes in the
morning.
I mean amazing.
That's great, because there'sgoing to be a lot of nuts and
olive oil and things like that.
As part of a fasting mimickingdiet.
You'll also see a lot of plants, so vegetables, and especially
(31:06):
high fiber vegetables You'llfind a lot of those in a
fasting-mimicking diet.
I'm a big proponent of thepre-made kits that will ship to
your door.
There's two companies doingthat right now Prolon and
L-Nutra Health.
So they have five-day kits,each with individual day boxes
(31:26):
in them, and in your day's boxthere's everything that you need
and what they'll do in thoseare things like breakfast bars
that are made with nuts andhoney, and they're actually
really good.
On the first day you even havetwo of those.
You'll get plant-based soupsfor lunch and for dinner.
You'll get snacks like seedcrackers or olives, and you even
(31:50):
get like little chocolate barsat the end of the day with,
again, lots of nuts and cacaoand seeds and things like that.
So that's generally what youcan expect throughout the five
days.
Speaker 2 (32:03):
Okay, yeah, that makes it a lot easier because
that's kind of like my.
I also I'm not very, admittedly, I am not one of those people,
and I think a lot of women in myage group.
It's really funny, like onceour kids like leave, go off to
college, it's like that runningjoke.
They come home and they're likewhere's all the food?
It's like I see all thoseTikToks.
(32:24):
They're like what happened?
My parents don't eat foodanymore.
Yeah, we eat.
We just like we're not cookingfor you.
I really am.
I've never been that person tolove to cook.
I just don't.
I'm also busy.
I would rather like do otherstuff, right.
So my husband ends up doing alot of the cooking and, just in
general, I'm not that kind ofperson who's going to want to
(32:47):
put a lot of time and effortinto something like this.
So I like the fact that there'skits that you can get, because
that makes it so much easier.
And what about things like,like, like.
Either juicing or smoothies,like green, like you mentioned,
veggies.
So, like I used, I love makinglike a spinach smoothie, sort of
(33:08):
thing.
Right, like, like.
So are those kind of thingsthat we can incorporate into
this kind of fasting?
Speaker 1 (33:15):
so it's a good question now you would, if you
were going to do it yourself andyou wanted to add, you wanted
to do smoothies and things likethat, you would have to.
You wouldn't do it as part ofthe kit because with the kits,
okay, everything you need is inthere and you don't want to add
anything because it's verycarefully designed to not go
over that threshold.
So pretty much anything likethere's not really,
(33:36):
unfortunately, like there's no,like safe, like freebie foods
style, you could totally try andcreate like a smoothie or
something like that, but youwant to very much and very
carefully make sure that you aredesigning it in a way where
(33:59):
your full day is not going overthat threshold and each meal
isn't going over that threshold.
Dr Walter Longo I usually havehis book nearby, but I don't
right now.
I usually have his book nearby,but I don't right now is.
He wrote a book called theLongevity Diet.
Dr Walter Longo is kind of thefather of fasting, mimicking,
and in his book he has a pagewhere he kind of outlines what
(34:23):
you would typically have.
Now, with that sure, you couldtotally make a smoothie.
I think actually it would bereally good, but you'd just have
to coordinate it with what elseyou were going to do.
Speaker 2 (34:34):
Yeah, that makes sense.
Yeah, well, again, I'd rathernot think about it.
I mean, maybe there are peopleout here listening who are like,
yeah, I want to dig into this,I like learn about it.
I'll link that book to in theshow notes in case people are
interested in reading it,because that sounds really
interesting to me too.
I'm just going to want to do itas easy as possible and make it
(34:55):
happen.
But I wanted to touch on reallyquickly because you mentioned
it and this is a really bigfactor.
It was for me, it still is,because I have Hashimoto's, the
inflammation piece, right Likethe inflammation and insulin
resistance piece, and I knowthat those words get thrown
around a lot these days, just ingeneral, but I think that it's
(35:17):
such an important thing to diginto.
So obviously a fasting,mimicking diet, I would assume,
would help with these things.
Speaker 1 (35:26):
Yes.
So I'm going to touch on acouple things because I want to
separate Hashimoto's frominsulin resistance and
inflammation, even though ofcourse they are tied.
Now, when we look atHashimoto's and thyroid health,
we have to be very, very carefulbecause there isn't enough
research right now with fastingand fasting mimicking to suggest
(35:48):
that this would be a safeprotocol for everybody.
It's seen in case studies inindividuals.
I've walked thousands of peoplethrough fasting mimicking
protocols where they swear by itand say that they're, you know,
off of medications.
Now that is not clinicallyshown yet.
(36:10):
So we have to just be verycareful.
So anybody who has Hashimoto'sor thyroid conditions, I would
urge you to speak to yourphysician before moving forward.
Now, moving over to insulinresistance specifically and then
inflammation more globally.
Inflammation is kind of anumbrella term, like we love to
use it, and a lot of likepodcasters, social media people
(36:32):
talk about it all of the time,right, but it considers so many
things and there's so many waysto measure it, so it's kind of a
very, in my opinion, arelatively nebulous term.
But when we look at all of thepieces that kind of make it up,
then you kind of get a littlebit of a better picture.
So I love that you bring upinsulin resistance, because I
(36:54):
think it's one of the really bigpillars that make up
inflammation, and I'll just kindof double down on that which,
when we look at insulinresistance, the people that
usually are at the furthestspectrum of that are people
diagnosed with type 2 diabetes.
Their body is no longer able tohealthfully funnel sugar from
(37:17):
the blood into the cells, andusually that is caused primarily
by insulin resistance.
Now the fasting, mimicking dietwas studied in patients with
type 2 diabetes that had insulinresistance.
Of course, heavier weight alsohad high levels of HbA1c, which
is your long-term measure of howyou're able to manage the blood
sugar, and after.
(37:39):
So in this population they didone five-day cycle a month for
six months in a row and whatthey were able to show is 22
pounds of weight loss.
That was fat-focused, right, somuscle protected, incredible.
They were able to show a dropin A1c or so improvement in
(38:01):
their blood sugar, but they alsotook them off of medication.
So this was doing this drop inA1c while dropping their
medication and showedimprovements over 50% of
patients in HOMA-IR or themeasure of insulin resistance.
So all of those things wereimproved while coming off of
(38:22):
medications that are supposed tobe, you know, keeping these
things down in patients withtype 2 diabetes that have this
in the most severe form.
So I think this is just reallycool to look at.
And, you know, while we try notto, you know, take a certain
population and assume that thoseresults are going to happen in
(38:43):
a healthy population, we've alsolooked at healthy populations
and shown improvements infasting glucose or again, your
blood sugar levels at that givenmoment, and A1C levels in
healthy individuals.
And even there, in healthypeople, we see improvements
there.
So, yes, in healthy people, wesee improvements there.
(39:05):
So, yes, we see really greatresults on insulin resistance,
blood sugar management, all ofthese really cool metabolic
markers in healthy people and inpeople where it's the most
severe.
Speaker 2 (39:12):
Wow, that's incredible, especially the fact
that they didn't lose the muscleat the same time and coming off
the medication.
That's crazy.
Yeah, that's really, reallycool.
And I know, yes, it is a hottopic, but we hear a lot about
it.
But I mean, our diet in thiscountry, right, it's not the
(39:32):
best, and I've made a lot ofdietary changes in the last
three to four years.
Again, I've, again I'm, youknow, almost 55.
So I think that sort of likecomes with the territory of of
like realizing, okay, I can'tcontinue doing the same things
(39:53):
that I used to do.
Um, one of those things is, youknow, I barely drink alcohol
anymore and I I I'm fromLouisiana, you know'm from
Louisiana, I grew up around that.
It was a way of life and I lovedmy glass of wine at night, and
then it turned into two, right,and so it got to this place
where I was like that in itselfcan be super inflammatory.
(40:14):
But just in general, dietarychanges, lifestyle changes, just
becoming more health consciousI just wanted to, you know,
touch on that for a second,because I know when we mentioned
the words fasting and all thethings that we've been talking
about here, it is very easy tojust kind of gloss it over under
that umbrella of like, oh okay,we're just talking about weight
loss.
But no, this really is for melike the weight loss was great,
(40:38):
it was definitely welcomedbecause I feel better, like I
don't have the knee issues thatI used to, that's for sure.
But it's about feeling better.
It's about like really living amore healthy life just inside
out, and so I just kind ofwanted to make sure we we touch
on that as well, and I knowyou've walked like so many
(41:01):
people through this protocolitself and I would love to know
if you have like one or two likereally impactful stories that
you've seen firsthand Peoplereally shift their health from
that inside out their healthfrom that inside out.
Speaker 1 (41:24):
So many, so many, like I mentioned, thousands of
people now and people coming offof various medications, you
know, and because, again, as youmentioned, this is so much more
than weight loss, for example,there's really incredible
studies on skin health.
So I've I've heard of somereally incredible results in
terms of, like rashes or bumpson your arm or whatever that you
know had been around for solong and then those disappearing
(41:47):
after a few rounds and thingslike that, to the point where we
actually ended up doing adermatology study on skin health
and showed that even with justone round, improvements in 25%
improvement in skin texture,fine lines, hydration, so all of
these things right, becausewhen we're working at this deep
cellular level and getting thisdeep cleanup, you can see it
(42:11):
full body.
So, even with skin health,incredible results.
So a lot of people now aremeasuring their biological age,
so there's lots of ways to dothat.
So you know there's not justone, but you know we did a study
on that too because of all ofthe incredible results we were
seeing.
There Showed, on average, a2.5-year biological age reversal
(42:33):
, with just three cycles, whichis, again, really quite unheard
of in the world of a biologicalage and aging with 15 days of
nutrition intervention.
I love that you mentionedconfidence.
That's one that I like.
Kind of that stuck with mebecause it was one that was even
measured in that skin healthstudy.
(42:54):
That was only done in women, bythe way, where they asked the
women just subjectively beforeand after and they had a control
group.
So they also asked the controlgroup how do you feel, how
where's your confidence level?
And confidence dramaticallyincreased, and I think that this
is not something that we shouldglaze over, and it's not just
(43:15):
because they might have lostsome weight or maybe their skin
was feeling or was lookingbrighter or more hydrated or
whatever.
What we've also shown, kind ofgoing back to some of these
diabetes trials that were done,is that people actually, when
they complete even just fivedays, feel really accomplished,
(43:35):
feel very motivated, they feellighter and stronger, sure, and
so they're motivated to do otherthings even beyond just
nutrition changes.
They feel better, they, theyfeel more energy, etc.
So all of those things are likethis perfect storm of of of
good, of motivation, and we'veeven shown this in that, in that
(43:57):
diabetes study that I mentioned, where they asked the patients
okay, so now, six months later,how much are you exercising?
And the group that had done thefasting mimicking diet was
exercising an additional fourhours a week and the group that
was doing healthy nutritionwhich, by the way, like the
control group, is still doinghealthy nutrition they dropped
(44:20):
their physical activity by sixhours a week.
Just crazy, right, like there'sa 10 hour difference in
physical activity a week betweenthose two groups and it's
really exclusively due to thismotivation and this feeling like
stronger and also the fact thatyou know you're doing everyday
nutrition change.
That can be draining, like ifyou're constantly thinking about
(44:41):
everything that you're eatingevery day, like no wonder you
don't want to do anything else.
That sounds like so much workas opposed to five days, right,
where you're doing.
You know you're focused on thatand, honestly, you can really
think about a lot of otherthings, especially if you're
doing these preset kits or ifyou've pre-prepped everything
things, especially if you'redoing these preset kits or if
(45:02):
you've pre-prepped everything.
Lots of time to think aboutother things that you want to do
and then 25 days to accomplishthem before, or up to three
months before, you do your nextround anyway.
Speaker 2 (45:09):
So yeah, that makes so much sense.
That makes so much sense though, to me.
Like you know, I've always beenthat person of I don't know.
I feel like it just goes handin hand, just like the whole
nutritional and exercise piece,if that kind of makes sense.
And I know a lot of people talkabout how, like, the
nutritional piece is so, soimportant, like you can't
(45:31):
exercise your way out of like abad diet per se.
Right, you can do a lot, I'msure.
You can do a lot, I'm sure.
But, all that to say, I candefinitely see why doing
something like this, like yousaid, you have that feeling of
(45:52):
accomplishment, of like, yeah, Idid it and it really is.
It's proven that when we dothat, we are literally like
rewiring something in our brainas well and creating different
habits, and I love that youbrought that piece into it,
because I feel like that's areally big part of it.
I know it is for me.
You just feel better and thenyou kind of start creating that
momentum and then you just wantto stay in that place, and
(46:16):
especially if you're doing itwith other people I don't know
if there's communities thatpeople join with you guys, you
guys with Prolon, like ifthere's people that keep you on
track and stuff like that Isthat part of kind of what you
guys do as well.
Speaker 1 (46:28):
Absolutely yeah.
So there's two ways to go aboutthis.
So with Prolon, they are doinggroup coaching.
So there's absolutely a senseof community.
It's so fun.
There's like hundreds of peoplea week that will jump in and
support each other.
There will be people that havedone it 20 times and people that
have done it for their veryfirst time, and everyone's
(46:50):
supporting each other throughthe week.
There is a live coach that willanswer questions live and
there's right now three coacheswith Prolon that have been doing
this for several years now,walking again thousands of
people through these protocols.
And that is free, by the way.
That's completely free, oh wow,just to help motivate people
(47:12):
through that program.
So that's awesome.
But also I mentioned anothercompany, alnutra Health.
That is a company that is moremedically focused.
So if you have a high bloodsugar, high blood pressure,
diabetes, prediabetes and youwant a little bit more support,
safety guidance etc.
Then you can have one-on-onesupport.
(47:33):
So with that you'll get twovisits, one-on-one with a
registered dietitian.
You'll also get meetings withan MD or through telehealth.
This is all virtual, so itmakes it really easy to do it
from home again and reallypersonalize it to you.
So anybody who's looking forjust a little bit of an extra
push.
I would strongly recommendL-Nutra Health.
(47:54):
Even if you're not diagnosedwith anything, you're just
looking to support thatmetabolic health and get that
one-on-one guidance, it's reallyawesome.
And they also, if individuals,as part of that program, want to
do some group sessions.
I think they offer a couple ofthose monthly too, just as part
of the program.
So so much support.
I mean, we know now thatcommunity and social you know,
(48:20):
connection is so important tohealth and longevity so you
can't have one without the other.
Speaker 2 (48:26):
You have to have some both yeah, I agree, um, just
across the board, but especiallyin in this, this instance, I
think it would make a hugedifference, um, especially if
you know you're, like, the onlyperson in your house doing it,
like, if your spouse isn't doingit, your partner, whatever.
That's a great opportunity tocommune with other people who
(48:47):
are also doing it and, like yousaid, people have already done
it.
So that's really, reallyawesome.
Okay, so I will put those linksbelow for people.
I'll get those from you guysand list them so that everybody
can kind of find those in theshow notes.
But before we wrap up, I want toask you a couple of different
things.
(49:07):
So, first of all, where canpeople connect with you?
Where would you like me to sendpeople?
And also, because the show isTried and True with the Dash of
Woo, you know we've been talkingabout tried and true strategies
when it comes to nutrition andhealth and science here.
What's something that you dopersonally, that you turn to
some practices that you do thatsupport you and the the woo side
(49:32):
, or the spiritual side or any,any of that sort of like,
outside of what we've beentalking about?
This, they support yourwell-being from the inside out.
Speaker 1 (49:42):
So good, okay.
So first, if you are looking toconnect with me, bestways
honestly.
On Instagram it's Fit andNutrition F-I-T-T-O-N Nutrition.
I also have a website where youcan connect with me there
fitandnutritioncom.
If you are curious aboutlearning more about Prolon or
L-Nutra Health, visit theirwebsites.
(50:03):
For Prolon, it's P-R-O-L-O-Nlifecom and for L-Nutra Health,
it's L-Nutra N-U-T-R-A healthcompart.
Actually, this is something thatI have really enjoyed talking
(50:23):
about and we could probably talkabout this for hours is I have
recently started, over the lastcouple of months, adding in a
part of my morning routine,which is morning sunlight with a
gratitude journal and 15minutes of meditation.
I stand by this as likecompletely changing my life.
(50:44):
I want to say honestly it has.
It has really been so helpfulin calming nerves, anxiety, and
you know like I used to wake upin the morning and just be like
what are all the hundred thingsthat I have to do?
Where's my telephone, what'sgoing on, where are the emails
that I have to answer?
(51:05):
You know, and just immediatelykind of like going into life.
And now kind of like shiftinggears into this gratitude
journal takes literally twominutes of three things that I'm
grateful for.
It forces you to get creative,because I never write the same
three things down.
So what you know, now I findmyself just walking around and
I'll be like, oh, that'ssomething I'm grateful for,
(51:26):
let's save it for the journal,like it.
Just you know it's so you justbecome especially grateful and
then I split my 15 minutes into10 minutes of just breathing
meditation, where I try not tothink about anything and yes,
that's super hard and I'm stillnot perfect at it because I
always have things that will popin, but I just like take it and
(51:47):
let it go.
And then five minutes ofmanifesting meditation and I
honestly think it's working.
So, yeah, I love it.
Speaker 2 (51:55):
That's awesome.
Yeah, I'm always talking to mycoaching community about, you
know, from the get go in themorning, taking control of your
day and not jumping to the phone, not being in reactive mode,
which it's hard.
It's hard especially these days, right, like there's always
something and you know you haveto like walk that fine line of
(52:17):
you know being informed and, andyou know, being chaotic, and so
that's that's definitely a bigpart of my morning as well.
I love the morning sunlight too.
That's a really big one.
There's a lot of science behindthat, and I get that.
Not everybody has access to sunall the time.
I do.
I mean, I think you're in LAtoo, aren't you?
(52:37):
Yeah?
Speaker 1 (52:37):
Yeah, I am.
I'm actually in Denver rightnow, but even now there's.
And you know what?
I'm originally Canadian, whichmeans no, there's not always
morning sunlight there, butthere are lamps that you can use
.
There's like there's.
You know, there are ways to getcreative.
Do not let you know.
It seems like, well, there's nomorning sunlight.
So I then?
What can I do?
But there are still solutions,believe it or not.
(52:59):
So time to just get creativewhen you run into those barriers
.
Speaker 2 (53:06):
Yeah, and there's a lot of science behind that which
I find really fascinating.
It makes a big difference.
And then grounding too, alwaysgoing outside and just put my
feet on the grass, I thinkthat's a really big piece of it
too.
There's a lot of science behindthat too.
So, anyway, I could talk aboutthat all day.
Like you said, I love, I loveall of that.
But thank you for sharing that.
(53:26):
And it's funny because one ofmy really good friends, tiffany
she's also a coach.
She uh, she has her owngratitude journals that she has,
and so I'll link those below ifyou guys are interested in
doing a morning gratitude andyou want an actual like.
I'm one of those people I liketo like have.
I'm a stationary freak, so Ihave journal upon journal and I
(53:46):
think that the way that she kindof put hers together is really
fun.
So I'll link hers below just aswell, because that just kind of
sparked my, sparked an idea.
I use hers every morning andthank you so much for being here
.
This was really, really awesome.
Speaker 1 (54:00):
Thank you so much for being here.
This was really, really awesome.
Thank you so much for having me.
I hope that we spiked somecuriosity.
There's so much more to talkabout.
I mean, we really justscratched the surface, but yeah,
I'm so grateful to have beenhere.
So thank you for having me.
Speaker 2 (54:13):
All right.
So who else is a little soldnow on this whole fasting and
making diet thing, especiallygiven that we don't have to do
it daily?
That's kind of been one of mythings.
It's like I'm just not.
I don't think I could dointermittent fasting Like I
really don't.
I love my breakfast, I reallyreally do so daily.
I don't think I could do thisLike I can't live like that, and
I know a lot of people do andit works for them.
(54:34):
But for me personally I justdon't think I could do it.
But five days out of the month,maybe three, four times a year,
I could probably do that,especially with a kit right,
make it easy.
So I like how we touched on allthe different options that you
could use and that there aresome that are just kind of
pre-made for us.
Love that Got all those linksfor you guys in the show notes,
(54:56):
so definitely check those outand connect with Renee too If
you have any questions about anyof this.
She's such a wealth ofknowledge when it comes to any
of these topics and again, youget to be about my age and all
of a sudden things get veryimportant.
That used to not be important,so I definitely want to dig a
(55:18):
little deeper into all of thisas well.
So, if that's you, I'm rightthere with you and I love, at
the end there, how we did bringit back to a little bit of the
mindset as well, because that ispart of it, right.
Like you know, it's not justabout weight loss.
It's not about trying to fit inyour clothes you know your
clothes should fit you, not theopposite way but it's about
(55:41):
feeling good and havingconfidence, because when you
feel good from the inside outand I talk about this all the
time, you guys you have to feelgood first, and that includes
feeling good in your body, notjust in your head.
Okay, yeah, your mindset issuper important, and I do
believe that having a positiveoutlook and being optimistic and
(56:02):
living from a place ofabundance and all of that, all
of that is great, and if youdon't feel good physically, all
of that other stuff is going togo right out the window.
And just as a case in point,just recently I had like not a
major health thing, but a littlebit of a health thing, okay,
and it took me out for about aweek and I'm a pretty resilient,
(56:25):
disciplined, I would say strongperson Like I, I think that I
can like kind of get throughwhat I need to get through,
right, but this kind of knockedme out for about a week and I
couldn't couldn't stop stopworking.
It wasn't so bad that Icouldn't do my job per se, but
it was uncomfortable, it madeworking uncomfortable and it
(56:49):
really was a wake-up call for mein a lot of ways, because I'm
actually really proactive withmy health just in general.
I'm not one of those people whois like, oh, something's going
on and I'm not going to go seeabout it.
I'm going to go see about it.
I want to be around for a longtime, I just do, and I want to
feel good for as long as I'mgoing to be around.
(57:10):
I don't want to be broken downat 90.
I want to have strong bones andbe able to move around on my
own and I want my brain to workfor as long as I'm alive, like
that's my big thing.
And just having that you knowweek of not feeling good
physically, it really affectedmy mindset and I'm pretty strong
(57:36):
in my mindset.
So all that to say you have onebody mindset.
So all that to say you have onebody.
You get one chance at this bodyand this life.
Well, I do believe inreincarnation, but that's a
whole other show.
You get one shot in this lifewith this body, and everything
that we consume not just foodmatters.
(57:58):
So it's really important tolook at what other things are
you consuming.
So we did touch on that at theend how you start your day, how
you allow yourself to beaffected by everything around
you, and how willing of aparticipant you are to that.
So I think that all of thatcomes into play and you do need
(58:20):
to feel good first.
Okay, feeling good first meansyou are going to be able to do
the things Okay.
So the energy that you putbehind something, the energy
that you put into anything,matters.
If you sit down to write a blogpost or a social post and you
are feeling just really negativeand weighed down by the world,
(58:42):
or you're feeling really notgood physically, it's going to
affect your writing.
It's going to affect the energythat you put behind that post,
and that matters Because if youcontinue to push and push and
push when you don't feel good,it's going to show up in not
(59:05):
just your marketing, but in allthe other things that you bring
into your field right, like whoyou're attracting.
Your resonance is reallyimportant, so be very mindful
about that beacon that you'reputting out, and it starts with
you feeling good.
So I hope today's show helps youfeel good.
I hope it helps you look atsome things and maybe a
different perspective, and I'dlove to hear your takeaways.
(59:28):
As always, please hit me upover on Instagram at Renee Bowen
.
Let me know if you like theshow.
If you did, please share it.
That's always welcome, and allthe links that I mentioned are
going to be down below in theshow notes for you.
If you're watching on YouTube,same thing, it's going to be
down below in the show notes foryou.
If you're watching on YouTube,same thing, it's going to be
down below.
And I hope you guys have afantastic rest of your week, go
(59:50):
out there and do somethingawesome and be good to yourself.
Love you Bye.
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