Health Journal Online

Category: Nutrition

  • Treat Type 1 Diabetes with a Plant-Based Diet? 

    Treat Type 1 Diabetes with a Plant-Based Diet? 

    Is it possible to reverse type 1 diabetes if caught early enough?

    The International Journal of Disease Reversal and Prevention has already had its share of miraculous disease reversals with a plant-based diet. For instance, one patient began following a whole food, plant-based diet after having two heart attacks in two months. Within months, he experienced no more chest pain, controlled his cholesterol, blood pressure, and blood sugars, and also lost 50 pounds as a nice bonus. Yet, the numbers “do not capture the patient’s transformation from feeling like a ‘dead man walking’ to being in command of his health with a new future and life.” 

    I’ve previously discussed cases of reversing the autoimmune inflammatory disease psoriasis and also talked about lupus nephritis (kidney inflammation). What about type 1 diabetes, an autoimmune disease we didn’t think we could do anything about? In contrast to type 2 diabetes, which is a lifestyle disease that can be prevented and reversed with a healthy enough diet and lifestyle, type 1 diabetes is an autoimmune disease in which our body attacks our pancreas, killing off our insulin-producing cells and condemning us to a life of insulin injections—unless, perhaps, it’s caught early enough. If a healthy enough diet is started early enough, might we be able to reverse the course of type 1 diabetes by blunting that autoimmune inflammation?

    As I discuss in my video Type 1 Diabetes Treatment: A Plant-Based Diet, we know that patients with type 1 diabetes “may be able to reduce insulin requirements and achieve better glycemic [blood sugar] control” with healthier diets. For example, children and teens were randomized to a nutritional intervention in which they increased the whole plant food density of their diet—meaning they ate more whole grains, whole fruits, vegetables, legumes (beans, split peas, chickpeas, and lentils), nuts, and seeds. Researchers found that the more whole plant foods, the better the blood sugar control.

    The fact that more whole fruits were associated “with better glycemic [blood sugar] control has important clinical implications for nutrition education” in those with type 1 diabetes. We should be “educating them on the benefits of fruit intake, and allaying erroneous concerns that fruit may adversely affect blood sugar.”

    The case series in the IJDRP, however, went beyond proposing better control of just their high blood sugars, the symptom of diabetes, but better control of the disease itself, suggesting the anti-inflammatory effects of whole healthy plant foods “may slow or prevent further destruction of the beta cells”—the insulin-producing cells of the pancreas—“if dietary intervention is initiated early enough.” Where did this concept come from?

    A young patient. Immediately following diagnosis of type 1 diabetes at age three, a patient began a vegetable-rich diet and, three years later, “has not yet required insulin therapy…and has experienced a steady decline in autoantibody levels,” which are markers of insulin cell destruction. Another child, who also started eating a healthier diet, but not until several months after diagnosis, maintains a low dose of insulin with good control. And, even if their insulin-producing cells have been utterly destroyed, individuals with type 1 diabetes can still enjoy “dramatically reduced insulin requirements,” reduced inflammation, and reduced cardiovascular risk, which is their number one cause of death over the age of 30. People with type 1 diabetes have 11 to 14 times the risk of death from cardiovascular disease compared to the general population, and it’s already the top killer among the public, so it’s closer to 11 to 14 times more important for those with type 1 diabetes to be on the only diet and lifestyle program ever proven to reverse heart disease in the majority of patients—one centered around whole plant foods. The fact it may also help control the disease itself is just sugar-free icing on the cake.

    All this exciting new research was presented in the first issue of The International Journal of Disease Reversal and Prevention. As a bonus, there’s a companion publication called the Disease Reversal and Prevention Digest. These are for the lay public and are developed with the belief I wholeheartedly share that “everyone has a right to understand the science that could impact their health.” You can go behind the scenes and hear directly from the author of the lupus series, read interviews from luminaries like Dean Ornish, see practical tips from dietitians on making the transition towards a healthier diet, and enjoy recipes. 

    The second issue includes more practical tips, such as how to eat plant-based on a budget, and gives updates on what Dr. Klaper is doing to educate medical students, what Audrey Sanchez from Balanced is doing to help change school lunches, and how Dr. Ostfeld got healthy foods served in a hospital. (What a concept!) And what magazine would be complete without an article to improve your sex life? 

    The journal is free, downloadable at IJDRP.org, and its companion digest, available at diseasereversaldigest.com, carries a subscription fee. I am a proud subscriber.

    Want to learn more about preventing type 1 diabetes in the first place? See the related posts below.



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  • The Largest Study on Fasting in the World 

    The Largest Study on Fasting in the World 

    The Buchinger-modified fasting program is put to the test.

    A century ago, fasting—“starvation, as a therapeutic measure”—was described as “the ideal measure for the human hog…” (Fat shaming is not a new invention in the medical literature.) I’ve covered fasting for weight loss extensively in a nine-video series, but what about all the other purported benefits? I also have a video series on fasting for hypertension, but what about psoriasis, eczema, type 2 diabetes, lupus, metabolic disorder, rheumatoid arthritis, other autoimmune disorders, depression, and anxiety? Why hasn’t it been tested more?

    One difficulty with fasting research is: What do you mean by fasting? When I think of fasting, I think of water-only fasting, but, in Europe, they tend to practice “modified therapeutic fasting,” also known as Buchinger fasting, which is more like a very low-calorie juice fasting with some vegetable broth. Some forms of fasting may not even cut calories at all. As you can see below and at 1:09 in my video The World’s Largest Fasting Study, Ramadan fasting, for example, is when devout Muslims abstain from food and drink from sunrise to sunset, yet, interestingly, they end up eating the same amount—or even more food—overall.

    The largest study on fasting to date was published in 2019. More than a thousand individuals were put through a modified fast, cutting daily intake down to about ten cups of water, a cup of fruit juice, and a cup of vegetable soup. They reported very few side effects. In contrast, the latest water-only fasting data from a study that involved half as many people reported nearly 6,000 adverse effects. Now, the modified fasting study did seem to try to undercount adverse effects by only counting reported symptoms if they were repeated three times. However, adverse effects like nausea, feeling faint, upset stomach, vomiting, or palpitations were “observed only in single cases,” whereas the water-only fasting study reported about 100 to 200 of each, as you can see below and at 2:05 in my video. What about the benefits though?

    In the modified fasting study, participants self-reported improvements in physical and emotional well-being, along with a surprising lack of hunger. What’s more, the vast majority of those who came in with a pre-existing health complaint reported feeling better, with less than 10 percent stating that their condition worsened, as you can see in the graph below and at 2:24 in my video. 

    However, the study participants didn’t just fast; they also engaged in a lifestyle program, which included being on a plant-based diet before and after the modified fast. If only the researchers had had some study participants follow the healthier, plant-based diet without the fast to tease out fasting’s effects. Oh, but they did! About a thousand individuals fasted for a week on the same juice and vegetable soup regimen and others followed a normocaloric (normal calorie) vegetarian diet.

    As you can see below and at 2:54 in my video, both groups experienced significant increases in both physical and mental quality of life, and, interestingly, there was no significant difference between the groups.

    In terms of their major health complaints—including rheumatoid arthritis; chronic pain syndromes, like osteoarthritis, fibromyalgia, and back pain; inflammatory and irritable bowel disease; chronic pulmonary diseases; and migraine and chronic tension-type headaches—the fasting group appeared to have an edge, but both groups did well, with about 80 percent reporting improvements in their condition and only about 4 percent reporting feeling worse, as you can see below and at 3:25 in my video. 

    Now, this was not a randomized study; people chose which treatment they wanted to follow. So, maybe, for example, those choosing fasting were sicker or something. Also, the improvements in quality of life and disease status were all subjective self-reporting, which is ripe for placebo effects. There was no do-nothing control group, and the response rates to the follow-up quality of life surveys were only about 60 to 70 percent, which also could have biased the results. But extended benefits are certainly possible, given they all tended to improve their diets, as you can see below and at 4:00 in my video.

    They ate more fruits and vegetables, and less meats and sweets, and therein may lie the secret. “Principally, the experience of fasting may support motivation for lifestyle change. Most fasters experience clarity of mind and feel a ‘letting go’ of past actions and experiences and thus may develop a more positive attitude toward the future.”

    As a consensus panel of fasting experts concluded, “Nutritional therapy (theory and practice) is a vital and integral component of fasting. After the fasting therapy and refeeding period, nutrition should follow the recommendations/concepts of a…plant-based whole-food diet…”

    If you missed the previous video, check out The Benefits of Fasting for Healing.



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  • Exploring Mexican Cuisine with Alexa Soto

    Exploring Mexican Cuisine with Alexa Soto

    We had the pleasure of talking with Alexa Soto about her work, food, Mexican cuisine, and Hispanic Heritage Month. We hope you enjoy this interview and her Vegan Calabacitas con Crema recipe.

     

    As an expert in Mexican cuisine with a plant-based twist, how have you found food to be an important part of your culture and how you share your culture with others?

    The way I approach my passion for cooking is by going back to the indigenous roots of Mexican cooking, which is rooted in plants. Mexican cuisine at its core is abundant in nuts, seeds, legumes, vegetables, and fruits. I really enjoy highlighting ingredients that come from the earth through traditional dishes that celebrate my culture that is rich in joy, celebration, and pride.

     

    When did you start cooking and developing your own recipes? How do you educate people about making beautiful Mexican dishes using plant-based ingredients? Are people ever surprised to learn your recipes are plant-based?

    When I first explored a plant-based diet nearly ten years ago, I was 20 years old and living with my Mexican grandmother and my parents. It was a strange feeling, because while I felt pulled to learn to cook in a new way that led with plants and honored my morals, I also longed to hold onto my Mexican heritage through food. With many phone calls to family members, asking for recipes, traveling to different parts of Mexico, and becoming familiar with seasonal produce at my local farmers market, I found lots of inspiration. I have so much pure joy sharing my passion for food in a way that feels most authentic to me, and that’s highlighting plants and my culture at the same time! I really try to create food that either feels familiar to people or just brings overall excitement, with new innovative takes on classic Mexican recipes, so my community stays interested and excited to get in the kitchen. 

     

    What are some plant-based ingredients and/or vegan dishes that you’d like to highlight as part of Mexican food traditions? Anything you’d especially like people to know about these foods?

    One of the most ancient dishes in Mexican cuisine that is naturally plant-forward is mole, a unique experience of endless flavorful layers, consisting of chilies, nuts, seeds, spices, herbs, dried fruits, chocolate, and tomatoes, making for a sweet, spicy, savory, and smoky luscious sauce.  A sauce that is the main star of the dish, made with love and a long list of plant-based ingredients, whose roots lie in pre-Hispanic cooking techniques of the indigenous people. Typically, mole is served with chicken, but for a plant-based take, I love to serve it with roasted oyster mushrooms or crispy tofu, or kept simple with a few warm corn tortillas and a side of rice.

     

    What do you envision as the way forward to encourage people to eat more fruits and vegetables and return to traditional Hispanic eating patterns?

    It is important to explore true authentic Mexican dishes to truly honor and respect the diversity of this cuisine. To look beyond the dishes that are represented in America and, instead, explore regions of Mexico such as Oaxaca and Merida where there are several dishes that use indigenous cooking techniques and plant-based ingredients. One that comes to mind is the blending and grinding of nuts and seeds in sauces like mole or a Roasted Pumpkin Seed Dip (Sikil P’ak) native to Merida. These ancient techniques are now used frequently in plant-based cooking. 

     

    What does National Hispanic Heritage Month mean to you?

    I honor my culture daily through food, language, music, and tradition, so to see others honor my culture rich in love and pride is really special to see. I am beyond proud of my heritage and happy to share it with the world in a more intentional way throughout the month of September!

     

    Please tell us a little bit about your work and career.

    I am a Mexican-American culinary enthusiast passionate about vegan Mexican cooking. I specialize in transforming traditional Mexican dishes into delicious plant-based versions, blending my rich cultural heritage with a modern, health-conscious twist. Over the past decade, I have shared my recipes, bits of my life, and deep care for mental health advocacy with my audience that has grown and become a community that feels like family! 

     

    Please tell us a little bit about your book.

    A rich tapestry of traditional Mexican cuisine, reimagined with a plant-based twist to bring you simple, affordable, and nourishing vegan delights from the first light of morning to the sweet end of dinner. With my very own photography capturing the essence of each dish, Plantas is your heartfelt invitation to experience the cherished food of Mexican culture through a plant-based lens. It’s a celebration, an homage to the vibrant plants that are the cornerstone of the cuisine we’ve all come to adore! 

     

    Vegan Calabacitas con Crema

     

    This delicious Vegan Calabacitas con Crema is my Abuelita’s creamy zucchini dish. It’s so satisfyingly delicious!

    Serves 5-6

    • ½ cup cashews
    • ½ yellow or white onion, thinly sliced
    • 3 zucchinis, halved lengthwise and sliced thin in half moons
    • 1 pint cherry tomatoes or 2 Roma tomatoes, diced
    • ½ – ¾ teaspoon miso paste
    • 3 garlic cloves, minced
    • 2 cups filtered water
    • Pepper to taste
    • Small handful of cilantro, chopped

     

    • Add the cashews to a bowl and cover with boiling water. Let soak for at least 15 minutes.
    • In a large pan over medium heat, add the onions and sauté for 3 minutes, adding some water as needed.
    • Push the onions to the edges of the pan, add the zucchini, and cook for 5 to 6 minutes. 
    • Add the tomatoes, miso paste, and minced garlic, and cook for another 5 to 6 minutes.
    • Drain the cashews, then add them to a blender with the 2 cups of filtered water. Blend on high for 1 minute, until smooth.
    • Add the cashew cream to the vegetables and mix. Season everything with pepper to taste and let it simmer on medium low for 5 to 6 minutes or until thickened. Garnish with chopped cilantro.
    • Enjoy with tortillas or as a side!

    For more from Alexa Soto, check out Fueled Naturally and @alexafuelednaturally on Instagram.



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  • Eating an Anti-Inflammatory Diet for Lupus 

    Eating an Anti-Inflammatory Diet for Lupus 

    Green smoothies are put to the test for the autoimmune disease lupus.

    There are dozens and dozens of journals I try to stay on top of every month, and one I always anticipate is The International Journal of Disease Reversal and Prevention, a peer-reviewed medical “journal created to document the science of nutrition and lifestyle to prevent, suspend and reverse disease,” with an editor-in-chief no less prestigious than Dr. Kim Williams, past president of the American College of Cardiology. I was honored to join its editorial advisory board, along with so many of my heroes. The best part? It’s free. Go to IJDRP.org and put in your email to subscribe at no cost, and you’ll be alerted when new issues are out, which you can download in full in PDF form. (Did I mention it’s free?)

    When it comes to chronic lifestyle diseases, wrote Dr. Williams, “Instead of preventing chronic lifestyle diseases, we [doctors] manage. Never cure, just mitigate. Why? Because of finance, culture, habit, and tradition.” There are many of us, though, who “envision a world where trillions of dollars are not spent on medical care that should never have been necessary, but rather on infrastructure, environment, education, and advancing science. For this reason, comes The International Journal of Disease Reversal and Prevention (IJDRP).” After all, wrote the journal’s co-founder, “Without data, you’re just another person with an opinion.”

    To give you a taste of the journal: How about pitting plants against one of the most inflammatory diseases out there—lupus, an autoimmune disease in which your body can start attacking your DNA? Kidney inflammation is a common consequence, and even with our armamentarium of immunosuppressant drugs and steroids, lupus-induced kidney inflammation can lead to end-stage renal disease, which means dialysis, and even death. That is, unless you pack your diet with some of the most anti-inflammatory foods out there and your kidney function improves so much you no longer need dialysis or a kidney transplant. Another similar case was presented with a resolution in symptoms and normal kidney function, unless the patient deviated from the diet and his symptoms then reappeared.

    As I discuss in my video Anti-Inflammatory Diet for Lupus, even just cutting out animal products can make a difference. Researchers randomized people to remove meat, eggs, and dairy from their diets without significantly increasing fruit and vegetable intake and found that doing just that can lower C-reactive protein levels by nearly a third within eight weeks, as you can see below and at 2:21 in my video. (Our C-reactive protein level is a sensitive indicator of whole-body inflammation.)

    But with lupus, the researchers didn’t mess around. Each day, the study subjects were to eat a pound of leafy greens and cruciferous vegetables like kale, fruits like berries, and lots of chia or flax, and drink a gallon of water. We’re talking about a green smoothie diet to extinguish lupus flares. (Note, though, that if your kidneys are already compromised, this should be done under physician supervision so they can monitor your electrolytes like potassium and make sure you don’t get overloaded with fluid.) Bottom line? With such remarkable improvements due to dietary changes alone, the hope is that researchers will take up the mantle and formally put it to the test. 

    Reversals of autoimmune inflammatory skin disease can be particularly striking visually. A woman with a 35-year history of psoriasis that had been unsuccessfully managed for 19 years with drugs suffered from other autoimmune conditions, including Sjogren’s syndrome. She was put on an extraordinarily healthy diet packed with greens and other vegetables, fruits, nuts, seeds, avocados, and some whole grains, and boom! Within one year, she went from 40 percent of her entire body surface area inflamed and affected down to 0 percent, completely clear, and, as a bonus, her Sjogren’s symptoms resolved, too, while helping to normalize her weight and cholesterol. You can see before and after photos below and at 3:39 in my video. 

    I think I only have one other video on lupus: Fighting Lupus with Turmeric: Good as Gold. It’s not for lack of trying, though. There just hasn’t been much research out there.

    I talk about another autoimmune disease, type 1 diabetes, in Type 1 Diabetes Treatment: A Plant-Based Diet.

    To read and subscribe—for free—to The International Journal of Disease Reversal and Prevention, visit www.IJDRP.org.



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  • A recap from FNCE 2024​ ​

    A recap from FNCE 2024​ ​

    Join us as we recap the Food and Nutrition Conference and Expo (FNCE) with registered dietitian and food and nutrition strategist, Janet Helm. Janet has more than 20 years of agency experience helping food and beverage clients intersect with food culture, tell their story and engage stakeholders. Whether you attended FNCE or not, you won’t want to miss her hot takes on current food and beverage trends, the major movements changing the way we eat, and the emerging opportunities for dietitians in media and nutrition communications.​

    Hosted by Kristin Houts

    Biography

    Janet Helm, MS, RDN, is a registered dietitian and culinary professional with 20+ years’ agency experience working with food and beverage brands and agricultural commodity boards. As the former Chief Food and Nutrition Strategist for Weber Shandwick, a global PR agency, she’s helped clients intersect with food culture, tell their story and engage stakeholders. Janet recently started her own consultancy Food at the Helm. She is a sought-after speaker on food trends and has discussed the latest nutrition topics in the media, including segments on Good Morning America, Today and CNN. She is a former media spokesperson for the Academy of Nutrition and Dietetics and recipient of the Academy’s Media Excellence Award. Her work has appeared in many national publications, including U.S. News & World Report, where she is a regular contributor.

     

    In this episode, we discuss:​

    • How she crafted the career she wanted in nutrition communications​
    • Her experience as one of the first dietitians working in PR– and the iconic campaigns she worked on​
    • The macronutrient darling on display at FNCE​
    • The research on ultra-processed foods and our role as dietitians to separate fact from fiction​​

    Additional resources

    Learn more about Janet’s career and Food at the Helm on her website.


    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.

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  • 3 Common Ones, Plus Their Solutions

    3 Common Ones, Plus Their Solutions

    “I work with coaches and other people who know too much.”

    Kate Solovieva is a former professor of psychology, a PN master coach, and PN’s director of community engagement.

    And the above quote has become one of her taglines.

    Though Coach Kate has coached thousands of “regular” clients, her specialty is coaching other coaches.

    Through her work as an instructor with PN’s Level 2 Master Health Coaching Certification, a facilitator for PN’s private online coaching communities, and a coach in her own private practice, she gets a front-row view of all the questions and challenges both new and seasoned coaches have.

    Coach Kate knows what other coaches are up to.

    She’s seen the victories and the blunders of thousands of coaches, and today, she’ll share three common mistakes she sees them making.

    If there’s anything Coach Kate wants, it’s to see her peers achieve wild success, so her hope with this article is to help coaches:

    • Stop feeling paralyzed by insecurity and doubt—and start growing their business
    • Learn to see their clients more objectively, so they can best serve their needs and goals
    • Clearly identify their responsibilities as a coach (hint: they’re’ not what many coaches think they are)
    • Harness their natural passion and investment in a client’s success—without burning themselves out

    We’ll cover three common coaching mistakes, plus the solutions to overcome them. Let’s get into it.

    Coaching mistake #1: Focusing on coaching instead of selling

    Coach Kate describes a coaching business as a three-legged stool.

    • There’s the coaching leg (which is your skills and knowledge as a coach),
    • A selling leg (which is your ability to market and attract a flow of clients), and
    • An administrative leg (which includes how clients book appointments, make payments, and other organizing tools and systems).

    “The vast majority of folks who get into coaching start with the coaching leg,” says Kate.

    “They want to become the best coach they can be, which is amazing. However, to become the best coach you can be, information and theory only get you so far.”

    As Kate says, “You cannot become the best coach you can be in a vacuum, talking to yourself in your office.”

    Which is why she suggests challenging the desire many coaches have to wait until their knowledge is “complete.”

    Instead, she suggests, just start selling.

    Why?

    Coaches who start selling sooner also get to start coaching sooner.

    Over time, they’ll have an advantage over the coaches who want to be “the BEST coach they can be” by getting 12 certifications before selling their services.

    Meanwhile, the coach who “doesn’t really know what they’re doing” but has started practicing anyway will begin building their business and their coaching experience—and likely improve their odds of overall success.

    Solution: Remember to show up as a COACH, not an EXPERT

    There’s a natural inclination among aspiring coaches who want to do a good job to get those 12 certifications before they start coaching.

    “Sometimes we hold on to this hope that we’ll get to a point where we feel confident enough at fielding any question that ever comes our way,” Kate says.

    Because as every coach knows, when you start telling people what you do, they’ll have questions. And often, they’ll have questions you can’t answer, and that can feel uncomfortable… mortifying even.

    (You’re supposed to be the expert, right??)

    According to Coach Kate, the above belief—that you’re supposed to be an authority with all the answers—is based on an erroneous assumption.

    “When I show up to a coaching conversation, my role is not ‘the expert,’” she says.

    Yes, coaches have to show up to client interactions with a baseline of nutrition knowledge. (For example, if a client asks you about good sources of protein, you should be able to list some.)

    But coaches don’t have to show up with a prepared lecture, or encyclopedic knowledge of nutrition minutia or biochemistry. (You don’t have to feel bad if you can’t recall the ratio of omega 3 to omega 6 in flax oil, or all the steps in the Krebs cycle that produces ATP.)

    Even when you know the answer, Kate suggests that not answering right away can actually be more productive.

    “If a client asks you about seed oils, you can simply say, ‘That’s a great question. I can get you some information on that if you’d like, but I’m curious, why do you ask?’”

    While the expert might respond with a summary of the latest research on seed oil processing and its health effects, the coach will strive to learn more about why the question is meaningful to the client.

    For example, after inquiring further, you may learn that your client heard about seed oils from their friend Susan, who changed the fat sources in her diet and lost ten pounds. And the client is curious to see if they might also lose ten pounds if they eliminate seed oils.

    With this kind of response, you learn more about what the client is really after (a weight loss solution), which ultimately helps direct you to more effective strategies (which probably have nothing to do with seed oils).

    ▶ Takeaway nugget:

    Coaches should have a firm understanding of fitness and nutrition principles.

    However, clients often don’t need more information; they need coaching.

    When a client asks you a question, consider whether the answer will help them take action.

    If it will, offer them what you know. (If you don’t know the answer, you can simply say, “I’m happy to find more information about that for you.”)

    If it won’t, consider turning their question into a coaching opportunity. Ask, “Can you tell me why you’re curious about that?” Their answers will likely lead you to a more productive conversation.

    Coaching mistake #2: Assuming your clients are exactly like you

    Now, maybe it sounds obvious that clients aren’t just clones of us.

    That said, especially when we feel all warm and vibe-y with our clients, it can be easy to forget in the moment.

    For example, maybe you’re someone who…

    • Tracks macros, and feels it’s relatively simple and effective. So you assume this approach will work on most clients (even though many will find it triggering and overwhelmingly complicated).
    • Coaches virtually, so your clients are all over the world. You might recommend meeting certain protein targets, without considering that in some communities, protein dense foods might either be hard to access, prohibitively expensive, or both.
    • Prioritizes fitness. And for the life of you, you can’t understand why your client would skip a lunch workout because she doesn’t want to mess up her hair and makeup in the middle of a work day.

    If you’re a coach, you probably went into this line of work because you value nutrition, exercise, and overall health. And often, we assume our clients hold these same values. But the truth is, that’s not always the case.

    Says Kate:

    “There’s nothing inherently superior about valuing your health. If you do, yes, you’ll probably experience better health and live longer. But not everyone shares those values. That’s a tough one to swallow.”

    Of course, without seeing your clients for the unique people they are—with their own individual preferences, values, and goals—you may find yourself suggesting behaviors that aren’t possible for them, or striving for goals that aren’t meaningful to them.

    Over time, this becomes frustrating for your clients and you: They feel like you don’t “get” them, and you feel like a “bad” coach.

    Solution: Get a clear picture of the client’s baseline—and determine what actions they’re ready, willing, and able to take

    The opposite of assuming (often unconsciously) that clients are like you is, well, assuming nothing.

    As best as you can, check your biases and assumptions at the door, and approach each client session with an open, curious mind.

    Ask questions, such as:

    “What inspired you—or pushed you—to come in today?”

    And:

    “Why is that goal meaningful to you?”

    And:

    “What skills do you have today that might help you achieve your goal? What skills do you feel you might be missing?”

    Listen.

    Withholding assumptions can be particularly difficult when clients share some obvious similarities with you. (Perhaps they’re also a single mom, or they’re also training for a triathlon, or they’re also a cancer survivor.)

    But even when clients share similar experiences or goals, their biology, social context, personal history, and many other factors can make their “similar” experiences, in fact, totally different.

    Coach Kate says in these cases, you can show that you relate to them, while also inviting them to describe their own experience. She suggests using the following question:

    “I know what [insert shared experience] has been like for me, but what has [insert shared experience] been like for you?”

    Once you have a clear picture of a client’s values, priorities, and reasons for change, you can assess which actions they’re ready, willing, and able to take. (Again, don’t make assumptions here. Just because you find meal prep quick and easy, doesn’t mean your client will.)

    If you want to go through this exercise with your client on paper, use our Ready, Willing, and Able Worksheet.

    ▶ Takeaway nugget:

    Remember that clients:

    • Aren’t always motivated by the same things as you (for example, they might care more about their next lab test results than how they look in a swimsuit)
    • Don’t always enjoy—or hate—the same things (just because you love long sessions of steady state cardio, doesn’t mean they will… or vice versa)
    • Don’t always share your values (as mentioned above, not all clients value health above all else; they may instead value pleasure, spontaneity, or something else)

    Get to know your unique client, their specific goals, and what actions they can realistically execute (and maybe even get excited about).

    Coaching mistake #3: Getting too attached to client results

    This is, actually, very natural.

    “There’s a reason we go into coaching. It’s because we care and we want to help clients. We want to see them succeed,” says Coach Kate.

    But caring can be a double-edged sword.

    “With our clients, we carefully decide on the habits and behaviors that need to occur… And then they walk off and either do the thing or don’t do the thing. That’s brutal.”

    No matter how sound and foolproof your advice is, how well-thought out your plan, how much you care, ultimately, you have no control over whether a client executes it, and gets results.

    Naturally, as a coach, you might feel frustrated, even heartbroken when clients don’t do what they say they’ll do, or when they’re not seeing the outcomes they were hoping to see.

    However, according to Kate, this isn’t something coaches should try to avoid completely. It’s part of the job, and it’s often a sign that your work has meaning to you. (It’s a good thing.)

    “However, I think there’s a point there where we can start caring more than the client themselves,” she says.

    And that’s precisely where to draw to the line.

    At PN, we often say that “care units” are the currency of coaching.

    Care units are how much time, energy, attention, authenticity, and true “heart” you can bring to helping, serving, and caring about your clients.

    Your client also has a certain amount of care units.

    How much time, energy, attention, authenticity, and “heart” can they bring to their own change and growth projects?

    (Most of the time, not that much. Which is totally normal.)

    Our advice: Care one care unit less than your client does.

    How do you do that? One approach…

    Solution: Clearly separate client and coach responsibilities

    So, how do we maintain an appropriate level of emotional investment—but also help clients stay on track?

    “This is where I really like to get really clear on what my role is as a coach,” Coach Kate says.

    “Because if you are very, very clear on what your role is as a coach, then you can sort of go through the list, and check in with yourself: ‘Did I show up? Did I follow up? Did I coach this person to the best of my ability?’”

    For example, as a coach, it’s reasonable to be responsible for:

    • Providing guidelines for how to reach out (to ask questions or book appointments) as well as setting expectations for your response times
    • Weekly check-ins with clients via email, text, or phone, to assess progress or troubleshoot obstacles
    • “Life-proofing” a program as much as possible, by proactively discussing obstacles that could arise in the future, and brainstorming realistic, flexible solutions

    Meanwhile, the client is responsible for:

    • Whether or not they respond to your check-ins
    • Whether or not they actually DO the agreed upon fitness, nutrition, or lifestyle practices that are likely to get them to their goal
    • How much they reveal during coaching sessions (for example, whether or not they tell you if they’re struggling with stress eating, or some other issue that makes it hard to stick to the plan)

    Ideally, clearly delineating these responsibilities should happen early in the coaching relationship. Some coaches prefer to have an open discussion, while others have actual contracts that outline coach deliverables and client expectations.

    This early communication can also be a way of vetting coach-client “fit.”

    “When I’m having that initial conversation with a prospective client, I can ask, ‘What does accountability look like to you?’ If the client replies, ‘Well, I want you to text me every morning and night, and I want you to make sure I’ve done my workout, and also ship groceries to my house,’ then I will be the one to say, ‘I don’t think this is a good fit.’”

    Coach Kate says this kind of early clarity can also prevent coach-client friction in the future.

    Clear boundaries and expectations at the outset means clients are less likely to be disappointed if they assumed their coach was going to “take on” more, and coaches are less likely to burn out from shouldering more than they should.

    It even protects the coach-client relationship in extreme (though not uncommon) situations such as when a client “ghosts” before a paid contract is over.

    “When somebody doesn’t reply to me, I don’t take it personally. It’s not their job to reply, but it is my job to check in,” Coach Kate says.

    “If I don’t hear back, I just check in on Monday, and then again on Monday. And again, and again, and again—trying all the contact methods they’ve provided me—until their coaching contract is over. If we get to that point, they’ll get an email from me saying, ‘Hey, I hope everything’s okay. My door is always open. I hope you’re doing well.’”

    ▶ Takeaway nugget:

    Make a list—either for your own reference, or to include in a contract that new clients have to sign—of the accountabilities you have as a coach.

    (Hint: These are usually specific actions, like “Text, email, or phone once a week to check in” or “Host monthly virtual lectures on various nutrition topics for group clients.”)

    Make sure to have a conversation about expectations and responsibilities with all clients, ideally before beginning to work together, or at least in the first session.

    Bonus mistake: Forgetting to give yourself a pat on the back

    It’s maybe not the most “coach-y” way to write an article: Point out a list of your mistakes, then hand you solutions to deal with them.

    But if you’ve made the above “mistakes,” we want you to hear it from us:

    We’re proud of you.

    If you’ve gotten sidetracked by the above, it’s likely because you really care. And that’s never going to be a mistake; it’s a strength.

    That said, although these “mistakes” are completely normal, and most coaches make them, they can limit your potential as a coach, and as a business.

    And we want to see you succeed.

    (If you liked this article and want to learn more, listen to the full episode of the Coaches Compass podcast, where the interview with Coach Kate Solovieva was originally conducted.)

    In our elite mentorship program, you’ll get personal guidance from our industry-leading coaches—and be able to confidently deliver world-class results for clients of all backgrounds, lifestyles, and needs. Join the top 1% of coaches.

    “I skyrocketed my coaching skills and confidence…My impostor syndrome is gone!”– Katya Mohsen, PN Certified Master Health Coach

    If you’re ready to level up your coaching skills and feel confident you can guide any client to a lasting health transformation, we’ve got some big news for you:

    In April 2025, we’ll open registration for the next cohort of the PN Master Health Coaching Certification, the industry’s most respected practice-based mentorship.

    “You cannot be a health or fitness coach without having the tools and techniques that this program brings. It’s a whole different level.”– Katya Mohsen, Lisa Bernier, PN Certified Master Health Coach

    Inside the Master Health Coaching Certification, you’ll learn a skill set and be able to earn a credential that will distinguish you as an elite coach:

    The ability to use behavior change psychology to help any client achieve sustainable, meaningful change. And the credential of being a Board Certified Health and Wellness Coach.

    “This program does an absolutely phenomenal job of addressing how to affect behavior change…something that’s sorely missing in most people’s practices.”– Jeb Stuart Johnson, Founder of Food On The Mind, PN Certified Master Health Coach

    It’s the only program in the world where you’ll learn the secrets of behavior change psychology through live mentorship.

    Because, while knowing the science of nutrition and fitness is important, it’s not enough. In order to actually create change, you need a deep understanding of behavior change psychology.

    We’ve applied this understanding with our coaching programs to help over 150,000 clients achieve lasting health transformations—something nobody else can say.

    And now, we’re ready to share our hard-earned wisdom with you.

    “This program taught me how to be a better coach and retain clients longer. Before, I had clients staying for a month. Now, it’s six, nine months, even a year.”– Jeff Grogan, PN Certified Master Health Coach

    Through real-world coaching scenarios, hands-on assignments, and mentoring sessions with PN’s industry-leading Master Health Coaches, you’ll learn how to prioritize a client’s challenges, help them remove obstacles holding them back, and how to create unique, actionable coaching plans for every client, addressing their:

    • Sleep
    • Stress management
    • Mental health
    • Emotional wellbeing
    • Recovery
    • Diet
    • Exercise

    This mentorship program is where the world’s best coaches come to take the next steps in their careers.

    At the end of your 20-week program, you’ll be a Master Health Coach—confident in your ability to guide any client towards a meaningful, lasting health transformation.

    “I now have more knowledge, more confidence and more skill. My clients stay longer and experience better results.”– Jonny Landels, Founder of Next Step Nutrition, PN Certified Master Health Coach

    After joining, you’ll:

    • Help any client achieve sustainable, meaningful change by leveraging behavior-change psychology.
    • Eliminate impostor syndrome and feel more confident in your skills than ever before by integrating proven methods used by the world’s top health and well-being coaches into your coaching practice.
    • Become an authority in the health and well-being space. As you learn from PN’s industry-leading coaches and network with some of the sharpest minds in the industry, you’ll build the confidence to share your expertise with anyone, anytime.
    • Make more money and achieve financial freedom. Whether you decide to take on the full-time role of “health coach”, or you want to expand on your current work as a health and well-being professional, health coaching is a great way to help more people.

    Enrollment is currently closed. Doors will open again in April 2025.

    If you’re interested, or just want more information, you should strongly consider signing up for the free no-obligation waitlist below.

    And by joining the free Waitlist, you’ll get our best price, exclusive perks, and early access when registration opens.

    • Pay less than everyone else. Get our biggest discount off the general public price when you sign up for the waitlist.
    • Sign up 10 days before the general public. We only open the PN Master Health Coaching Certification a few times per year. Due to high demand, we expect it to sell out fast. But when you sign up for the waitlist, we’ll give you the opportunity to register 10 days before anyone else.
    • Receive our free Enrollment Packet—with success stories, details on Board Certification, info on curriculum, and much more

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  • Spend Time in Nature for Your Health? 

    Spend Time in Nature for Your Health? 

    For perhaps 99.99 percent of our time as a species on Earth, we lived outdoors in the natural environment. Might there be a health benefit to returning now and again, and surrounding ourselves with nature? That’s a question that urban planners have asked. “Are people living in greener areas healthier than people living in less green areas?” Should we put it in a park or another car park?

    “In a greener environment, people report fewer symptoms of illness and have better perceived general health. Also, people’s mental health appears to be better”—and by a considerable amount. Indeed, “assuming a causal relation between greenspace and health, 10% more greenspace in the living environment leads to a decrease in the number of symptoms that is comparable with a decrease in age by 5 years.” That is a big assumption, though.

    Still, you could imagine some potential mechanisms of why it could be. It could mean less air pollution, and air pollution is no joke. It is the fifth leading cause of death on our planet, killing about five million people a year. Though, of course, our number one risk factor is our diet, which kills twice as many individuals, as you can see below and at 1:18 in my video Are There Health Benefits of Spending Time in Nature?.

    So, it could be an antipollution effect, or maybe there’s something special about experiencing greenspaces beyond them just offering more opportunities to exercise. The simplest explanation is probably that a natural setting “simply promotes health-enhancing behavior rather than having specific and direct benefits for health.” It’s harder to go jogging in the park when there is no park. Ironically, it seems that even when people have access to nature, they don’t necessarily take advantage of it. And, even if there were a link, “a question remains about the possibility of a ‘self-selection’ phenomenon: do natural environments elicit increased physical activity and well-being, or do physically active individuals choose to live in areas with more opportunities for physical activity?” What I wanted to know is, “apart from the promotion of physical activity,” are there “added benefits to health of exposure to natural environments”?

    Now certainly, just being exposed to sunlight can treat things like seasonal affective disorder and provide vitamin D, the sunshine vitamin, but are there any other inherent benefits? You don’t know until you put it to the test. Some of the studies are just silly, though. Consider “Relationships Between Vegetation in Student Environments and Academic Achievement Across the Continental U.S.” At first, I thought the study was about academic achievement and vegetarianism, but no—it’s about vegetation. Researchers found a “positive relationship between non-forest vegetation and graduation rates for schools.” Maybe the Ivy League’s edge is from the ivy?

    The study entitled “View Through a Window May Influence Recovery from Surgery” starts to make things more interesting. As you can see below and at 3:04 in my video, some patient rooms at a suburban hospital looked out at trees, while others to a brick wall. “Twenty-three surgical patients assigned to rooms with windows looking out on a natural scene had shorter postoperative hospital stays…and took fewer potent analgesics [painkillers] than 23 matched patients in similar rooms with windows facing a brick building wall.” You can’t chalk that up to a vitamin D effect.

    What could it be about just looking at trees? Maybe it is the “vitamin G”—just the color of green. We know how healthy it is to eat our greens. What about just looking at them? Researchers had people exercise while watching a video simulating going through a natural, green-colored setting, the same video in black and white, or everything tinted red, and no differences were noted (with the exception that red made people feel angry), as you can see below and at 3:46 in my video.

    The most interesting mechanism that has been suggested that I’ve run across is fractals. Have you ever noticed that “for example, in a tree, all the branches—from big to small—are scaled-down versions of the entire tree”? Each branch has a shape similar to the whole tree itself. Fractal patterns are found throughout nature, where you see “a cascade of self-similar patterns over a range of magnification scales, building visual stimuli that are inherently complex.” And, as you can see when you’re hooked up to an EEG, our brain seems to like them, too.

    Regardless of the mechanism, if you compile all the controlled studies on using nature as a health promotion intervention, you tend to see mostly psychological benefits, whereas the findings related to physical outcomes were less consistent. “The most common type of study outcome was self-reported measures of different emotions.” For instance, what makes you feel better: staring at a kiwifruit orchard or a building? (See below and 4:41 in my video.) Awkwardly described, thanks presumably to the language barrier, as a comparison of “synthetic versus organic stimulation.”

    As you can see below and at 5:00 in my video, natural settings may make people more attentive and less sad, but when it comes to some objective measures like blood pressure, no significant effect was found. People who exercise outdoors often say they feel great, “suggesting that green exercise activities can increase…various psychological subscales,” such as “mood, focus, and energy”—within just five or so minutes of being out in the woods.

    Yet these studies tended not to be randomized trials. Researchers just asked people who already sought out nature what they thought about nature, so it’s no wonder they like it—otherwise, they wouldn’t be out there. But nature-based interventions are low-cost, often free, in fact, and non-invasive (unless you count the mosquitoes). So, if you want “a natural high,” I say go for it, whatever makes you happy. (Not all green exercisers like trees. Golfers just viewed them as obstacles.)

    For more on air pollution, see my videos Best Food to Counter the Effects of Air Pollution and The Role of Pesticides and Pollution in Autism.

    Of course, there are benefits to any kind of exercise indoors or out. Check out the related posts below.



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  • Protected: The winding road to eating disorder recovery

    Protected: The winding road to eating disorder recovery

    Source

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  • What’s the Best Weight-Loss and Disease-Prevention Diet? 

    What’s the Best Weight-Loss and Disease-Prevention Diet? 

    The most effective diet for weight loss may also be the most healthful.

    Why are vegetarian diets so effective in preventing and treating diabetes? Maybe it is because of the weight loss. As I discuss in my video The Best Diet for Weight Loss and Disease Prevention, those eating more plant-based tend to be significantly slimmer. That isn’t based on looking at a cross-section of the population either. You can perform an interventional trial and put it to the test in a randomized, controlled community-based trial of a whole food, plant-based diet.

    “The key difference between this trial [of plant-based nutrition] and other approaches to weight loss was that participants were informed to eat the WFPB [whole food, plant-based] diet ad libitum and to focus efforts on diet, rather than increasing exercise.” Ad libitum means they could eat as much as they want; there was no calorie counting or portion control. They just ate. It was about improving the quality of the food rather than restricting the quantity of food. In the study, the researchers had participants focus just on a diet rather than exercising more exercise because they wanted to isolate the effects of eating more healthfully.

    So, what happened? At the start of the study, the participants were, on average, obese at nearly 210 pounds (95 kg) with an average height of about 5’5” (165 cm). Three months into the trial, they were down about 18 pounds (8 kg)—without portion restrictions and eating all the healthy foods they wanted. At six months in, they were closer to 26 pounds (12 kg) lighter. You know how these weight-loss trials usually go, though. However, this wasn’t an institutional study where the participants were locked up and fed. In this trial, no meals were provided. The researchers just informed them about the benefits of plant-based eating and encouraged them to eat that way on their own, with their own families, and in their own homes, in their own communities. What you typically see in these “free-living” studies is weight loss at six months, with the weight creeping back or even getting worse by the end of a year. But, in this study, the participants were able to maintain that weight loss all year, as you can see below and at 1:57 in my video.

    What’s more, their cholesterol got better, too, but the claim to fame is that they “achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy [caloric] intake or mandate regular exercise.” That’s worth repeating. A whole food, plant-based diet achieved the greatest weight loss ever recorded at 6 and 12 months compared to any other such intervention published in the medical literature. Now, obviously, with very low-calorie starvation diets, you can drop down to any weight. “However, medically supervised liquid ‘meal replacements’ are not intended for ongoing use”—obviously, they’re just short-term fixes—“and are associated with ‘high costs, high attrition rates, and a high probability of regaining 50% or more of lost weight in 1 to 2 years.’” In contrast, the whole point of whole food, plant-based nutrition is to maximize long-term health and longevity.

    What about low-carb diets? “Studies on the effects of low-carbohydrate diets have shown higher rates of all-cause mortality”—meaning a shorter lifespan—“decreased peripheral flow-mediated dilation [artery function], worsening of coronary artery disease, and increased rates of constipation, headache, halitosis [bad breath], muscle cramps, general weakness, and rash.”

    The point of weight loss is not to fit into a smaller casket. A whole food, plant-based diet is more effective than low-carb diets for weight loss and has the bonus of having all good side effects, such as decreasing the risk of diabetes beyond just weight loss.

    “The lower risk of type 2 diabetes among vegetarians may be explained in part by improved weight status (i.e., lower BMI). However, the lower risk also may be explained by higher amounts of ingested dietary fiber and plant protein, the absence of meat- and egg-derived protein and heme iron, and a lower intake of saturated fat. Most studies report the lowest risk of type 2 diabetes among individuals who adhere to vegan diets. This may be explained by the fact that vegans, in contrast to ovo- and lacto-ovo-vegetarians, do not ingest eggs. Two separate meta-analyses linked egg consumption with a higher risk of type 2 diabetes.”

    Maybe it’s eating lower on the food chain, thereby avoiding the highest levels of persistent organic pollutants, like dioxins, PCBs, and DDT in animal products. Those have been implicated as a diabetes risk factor. Or maybe it has to do with the gut microbiome. With all that fiber in a plant-based diet, it’s no surprise there would be fewer disease-causing bugs and more protective gut flora, which can lead to less inflammation throughout the body that “may be the key feature linking the vegan gut microbiota with protective health effects”—including the metabolic dysfunction you can see in type 2 diabetes.

    The multiplicity of benefits from eating plant-based can help with compliance and family buy-in. “Whereas a household that includes people who do not have diabetes may be unlikely to enthusiastically follow a ‘diabetic diet,’ a low-fat plant-based approach is not disease-specific and has been shown to improve other chronic conditions. While the patient [with diabetes] will likely see improvement in A1C [blood sugar control], a spouse suffering from constipation or high blood pressure may also see improvements, as may children with weight issues,” if you make healthy eating a family affair.

    This is just a taste of my New York Times best-selling book, How Not to Diet. (As with all of my books, all proceeds I received went to charity.) Watch the book trailer. You may also be interested in its companion, The How Not to Diet Cookbook.

    Check out my hour-long Evidence-Based Weight Loss lecture for more. 



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  • Can Fasting Be Healing? 

    Can Fasting Be Healing? 

    Where did the idea of therapeutic fasting come from?

    The story of life on Earth is a story of starvation. Ash from massive volcanoes and asteroids blocked out the sun, which killed the plants, which then killed almost everything else. As Darwin pointed out: “Thus, from the war of nature, from famine and death, the most exalted object which we are capable of conceiving” arose—namely, us.

    “Among apes, humans are particularly well adapted to prolonged fasting.” Evolving in a context of scarcity is believed to have shaped “our exceptional ability to store large amounts of energy [calories] when food is available.” Of course, nowadays, our ability to easily pack on pounds is leading to modern diseases, like obesity and type 2 diabetes. But, without the ability to store so much body fat, we may not have made it to tell the tale.

    Scarcity wasn’t just caused by the asteroids millions of years ago. “All of Upper Egypt was dying of hunger,” reads an inscription on an Egyptian tomb from about 4,000 years ago, “to such a degree that everyone had come to eating his children…” Just hundreds of years ago, “[p]arents killed their children and children killed parents” and ate them, and “the bodies of executed criminals were eagerly snatched from the gallows.” Hunger wiped out as many as two-thirds of the population of Italy and one-third of the population of Paris. So, we don’t have to go back to ancient history. “Even the most secure and affluent populations of today need only trace their history back a short distance to find evidence of famines that would have impinged on their forebears.” For example, there have been nearly 200 famines in Britain over the last 2,000 years.

    Now, we tend to be suffering from too much food, which carries its problems, but “what about the consequences of not ever starving?” This was a question raised nearly 60 years ago. If our physiology is so well-tuned to periodic starvation, by eliminating that, might we be harming our overall well-being? We just didn’t know.

    The lack of research in the area of starvation was attributed to the “difficulty of securing willing human subjects.” So, what little we had may have come from unwilling subjects. Physicians within the Warsaw Ghetto made detailed accounts before they succumbed, and Irish Republican Army prisoners in Northern Ireland starved themselves to death after hunger striking up to 73 days. However, starvation isn’t necessarily the same as fasting, an issue raised in medical journals more than a century ago. “Starvation is normally a forced, mentally stressful, and chronic condition, whereas [therapeutic] fasting is voluntary, limited in duration, and usually practiced by people in adequate nutritional state”—that is, individuals who start with adequate nutrition.

    Therapeutic fasting? Where did we get this idea of fasting therapy? “Fasting for medical purpose”? As I discuss in my video The Benefits of Fasting for Healing, it may have originally arisen out of the observation that when people get acutely ill, they tend to lose their appetite, so maybe there’s something in the wisdom of our body to stop eating. That’s presumably where the whole “starve a fever” folklore came from.

    There was a sense that “fasting affords physiologic rest” for the body—not just for the digestive tract, but throughout—allowing the body to concentrate on healing. It was evidently “an open secret” that veterinarians used to hospitalize dogs with “various dyspeptic and metabolic ailments” only to fast them back to health. So, the theory went, maybe it might work for people, too.

    Beyond just freeing up all the resources that would normally be used for nutrient digestion and storage, there’s a concept that, during fasting, our cells switch over to some sort of protection mode. Why would fasting reduce free radical “oxidative damage and inflammation, optimize energy metabolism, and bolster cellular protection”? It’s the “that which doesn’t kill us makes us stronger” concept known as hormesis. That’s kind of the opposite of the “let the body rest” theory. It’s more like “let the body stress.” The stress of fasting may steel the body against other stresses coming our way. This was demonstrated perhaps most starkly in a set of cringe-worthy experiments in which mice were blasted with Hiroshima-level gamma radiation sufficient to kill 50 percent within two weeks, but of the mice who had first been intermittently fasted for six weeks before, not a single one died, as you can see in the graph below and at 4:33 in my video.

    It’s these kinds of dramatic data that led to extraordinary claims like therapeutic fasting could drive half of all doctors out of business. You don’t know until you put it to the test, and we’ll explore that next.

    There’s been an explosion in research interest in fasting over the last few years. Stay tuned for The World’s Largest Fasting Study.

    Due to my work on How Not to Diet, I have discussed several studies in videos that are already available to you on fasting and weight loss. Check out the related posts below.



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