Author Archives: ymoore4health

When it comes to using food to help you lose weight and/or just be healthier, there can be a lot of confusion about what constitutes the healthiest eating plan. Patients have expressed to me how they are hesitant to try eating a healthy diet because there is so much conflicting information out there. When it comes to eating to promote your best health, we should not get the idea that one eating plan fits all. Take me, for example, a 68 year old prediabetic with a history of hypertension and childhood obesity. A LCHF (low carb healthy fat) lifestyle along with regular exercise is the approach that has made me healthier now than I was 20 years ago. Others whose medical profile or personal preferences are different might not find this approach either desirable or sustainable long term. That said, I believe there are some universal concepts that hold true no matter what WOE (way if eating) we choose. One of those concepts is that you must learn to love the foods that love you back!

Often when I try to advise patients on healthy eating they tell me that they cannot sustain a long term healthy eating plan because they “love” ice cream (or chips or cookies or cornbread, etc). My response to anyone who has struggled with their weight for this reason is typically, “what has ice cream ever done for you?” Having an unshakeable love for foods that are unhealthy for you is like being in a relationship with someone who is physicalIy abusing you. The victim keeps letting the abuser back into their life expecting it to be different this time but it rarely is! We can’t keep returning to eating sugary foods, french fries and other junk foods every day and expect them to make us healthy this time around. That is part of the reason why so many people who lose a significant amount of weight gain it back within 2 years! If you want something you’ve never had, you have to do something you’ve never done. Resolve that this time will be different!

I totally understand the passion we have for food because I LOVE to eat. That love led me to take up running in my late fifties with the notion that I would “run so I could eat whatever I wanted.” That turned out to be a big fat lie! Contrary to popular belief, you cannot “outrun” a bad diet. We need to acknowledge that we eat as much for enjoyment as we do for fuel. We just have to train ourselves to love the foods that not only taste good but reward us with positive changes in our health.

When you make a commitment to eating in a way that promotes good health, why not take the focus off the foods you should no longer eat and instead focus on learning to love those foods that you know are good for you? The disease-causing foods like sugar and sugary drinks, processed carbs (junk food) and deep fried foods pretty obviously have no place in your pursuit of good health. Regardless of which healthy eating plan you choose long term, you will be told to reduce or eliminate your intake of these foods. Instead of mourning the loss of the “bad” foods you shouldn’t eat, look at them as the poisons that they are and get excited about all the wonderful things you get to enjoy eating and still be healthy that are shown in the picture. Every bite you eat is either promoting good health or it is promoting disease. You can take control of your own health by making this simple shift in your mindset!

LEARN TO LOVE THE FOODS THAT LOVE YOU BACK!!!

Here is just a partial list of some of the wonderful things to eat that will promote wellness in your life. The closer any food can be to its natural state the better. Make it a habit to shop the perimeter of the grocery store to find the real food! I have included some of my personal favorites in this list but the list is not exhaustive by any means. Identify the good foods that you already like and eat more of those before venturing out to the foods you think you don’t like right now.

1. Green leafy vegetables, especially the dark leafy greens like spinach, mustard and collard greens and kale are encouraged in almost every diet I have ever seen (Lord knows I have tried them all). It is a good practice to eat a big salad topped with healthy proteins and fats every day as one of your meals.

2. Other non starchy vegetables that you should be eating on the regular include cabbage, cucumbers, broccoli, brussel sprouts, cauliflower and tomatoes. Learn to prepare these in ways that will tickle your palate and they will become your go to side dishes instead of the starches that gave you love handles but no love!

3. Foods containing protein and healthy fats like fatty fish (i.e. mackerel, lake trout, herring, sardines, albacore tuna and wild salmon) are excellent choices. Seafood, poultry, eggs, cheese and other dairy products and even meats can also be a part of a healthy diet depending on your medical history.

4. Raw Nuts and Seeds (i.e. almonds, pecans. walnuts, flaxseed, chia seeds, hemp) are also good choices in small quantities.

5. Berries – strawberries, blueberries and raspberries are preferred over the tropical fruits because their sugar content is so much lower.

6. Avocados. This stone fruit with a creamy texture is chock full of healthy monounsaturated fats, vitamins C, E, K and B6 as well as potassium and magnesium! This is the one healthy food that inspired me to write this post. I never even knew that I liked avocados until I found out how good they were for me. Now I eat them almost daily! A few years ago during a run-cation to New England, we were celebrating my birthday at a nice restaurant. I ordered the lobster cocktail thinking I would eat the fresh lobster and bypass the sugar laden cocktail sauce. Imagine my sheer delight when they put it in front of me and it was topped with guacamole!! I was tempted to ask them to put a candle on it so I could pretend it was my birthday “cake!” I was even surprised at myself for getting that excited over unexpected avocado!! I can honestly say that I love avocados in the same way that I used to love potato chips! Amazing! Here is a picture of that lobster cocktail and it was delicious!

All joking aside, I hope you get my point. If you eat a food that you thought you didn’t like and it contributes to your feeling great, you will soon learn to love it!! Give yourself the chance to fall in love with healthy foods and I promise they will love you back by making you a healthier you!

Be Blessed,

Yvonne Moore, MD

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit”

3 John 1:2 (NLT)

Today’s blog post will be a bit of a departure from my previous entries and a little more personal. Today (March 30, 2022) is my 68th birthday!! I am incredibly grateful to God not only to see this birthday but to get here as a healthier me than I was when I was 50!

While others much younger than me are retiring, I am finding my career more rewarding than ever as I am able to use much of my life experience along with my medical knowledge to encourage my patients toward positive lifestyle changes that will make them healthier as they age. It has become something that I am quite passionate about.

In the year since my last birthday, God blessed me to finally complete my bucket list goal of completing half marathons in each of the 50 states as well as DC, Canada, Mexico and Puerto Rico. Since completing that goal last October, I have done 4 more half marathons in four different cities just for fun. In December I completed my 8th consecutive St. Jude Half Marathon, raising over $2800 for the children as a St. Jude hero. I was given the opportunity to encourage others toward active aging both on the local news and by being featured in an article in a local Health and Fitness magazine.

Based in part on the contents of this blog, I now serve as volunteer nutrition and lifestyle coach to a wonderful group of women in what we call the “Healthier You” support group started by my good friend Penne Allison. The group meets weekly via conference call. We have seen some amazing changes among our group members with not only weight loss but also improvements in fitness and in chronic diseases like diabetes and markers of cardiovascular disease.

Through my social media presence I have been able to encourage others spiritually by sharing daily devotional readings from the several that I read each morning. I use my Facebook group, No Gym-No Problem, to share YouTube workout videos that I enjoy as well as fitness challenges in the hope of inspiring others to get off the couch. I am amazed at the sheer number and variety of FREE workouts that are available on the internet!

I am sharing the way I have chosen to live this season of my life to make a point. I firmly believe that only God knows how long each of us will live but He has given us the free will to make choices that will enhance the quality of our lives. I was not active as a child and minimally active for most of my adult life. In an attempt to keep my weight down I would starve myself all day then reward myself with pizza or chocolate chip cookies and late night snacks. Being diagnosed with both hypertension and prediabetes finally convinced me to make the lifestyle changes I needed to make to get healthier. I was already 59 when I did my first half marathon and 64 when I finally made the permanent dietary changes that reversed my prediabetes and got me to a healthy weight without regaining it for the first time in my adult life. Now I like to think of myself as a living advertisement for active aging and good nutrition. I am out to prove that it is never too late to become your healthiest self!

For the last few weeks leading up to my birthday I have been doing a lot of reading and listening to podcasts during my walks about so called “successful aging.” You tend to read about that which is important to you personally. At 68, it has become increasingly important to me to understand this aging process so that I can make the most of whatever time I have left.

According to healthy aging expert Daniel Levitin, successful aging has nothing to do with status or financial security. He describes the three components of successful aging as as low probability of disease and disease-related disability, high cognitive and physical functional capacity, and active engagement with life. In other words, being able to do the things you want to do for as long as possible is the goal of successful aging.

How to accomplish successful aging involves the choices we make both before and after we earn that little red white and blue Medicare card. While there may be some disagreement about the best ways to age well, there are some tips on which most experts agree. Let’s explore some of these universal truths.

1. You must “eat as if your life depends on it.”Regardless of which way of eating you choose; vegan, plant based, paleo, low carb, Mediterranean or whatever, it is important to minimize your consumption of processed foods and foods high in refined sugar and simple starches. Processed foods are highly inflammatory and contribute to many of the diseases common in older people. A healthy diet as we age centers around simple whole foods and not processed fake foods. Every bite you eat is either feeding good health or feeding disease. Another important dietary consideration is that, contrary to popular belief, protein needs increase with age to combat the muscle loss (aka sarcopenia) that naturally comes with age. Make it a point to have some kind of protein at every meal.
2. You simply MUST keep moving. I am not saying you have to join a gym or train for a marathon but you do need to move your body with purpose every single day for at least 30 minutes. There is no magic formula but experts agree that you should vary your activities and get in some kind of cardio (walking, running, biking, dancing, swimming etc.), some resistance exercises to help combat muscle loss as well as movements that improve flexibility and balance. It is important to find activities you enjoy which makes it more likely that you will stick with them.
3. Reduce stress. This may be simple advice but likely the hardest thing to do. We often have no control over the aspects of our lives that cause us stress but we do have control over our responses. For me that involves daily quiet time with God to start each day. For others that might mean daily meditation, yoga or getting a massage. Also, the above mentioned physical activities are also great stress relievers.
4. Sleep Well. Most people think that our need for sleep declines with age when in actuality it becomes MORE important as we age. During sleep is when our bodies repair themselves and our batteries get recharged. The time honored advice of trying to sleep at least 8 hours a night becomes crucial as we get older.
5. Get outside daily if you can especially on sunny days. The sense of wellbeing that comes from getting fresh air and sunshine comes from the release of serotonin, the feel good hormone. The sun also boosts vitamin D which is important to bone health. The benefits of as little as a 15 minute walk outside in nature is priceless. Even if your mobility is limited, just being outside can boost your mood.
6. Keep your mind engaged by continuing to learn new things, visit new places and by staying connected with others. Become a lifelong learner. (I just found out that several universities offer free classes to high school graduates over 60). Join a book club. Try a new form of exercise, make some new recipes, learn a new language or get a new hobby. The possibilities are endless.
7. Remember to have FUN!!! If you are not going to enjoy your life in your 60’s and beyond – then when??

If you have lived your life up until now in unhealthy ways, make today the day you decide to change course. It is my prayer that you will take these tips seriously and apply them to your own life so that you too can live that “abundant life” and that you will finish strong.

Be Blessed,

Yvonne Moore, MD

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” 3 John 1:2 (NLT)

Most of us who have struggled with weight and health issues have heard of the ketogenic or “keto” diet. I have had several patients over the years ask me if I “believe in Keto” as if it were some disreputable underground movement. Opinions about this dietary strategy are all over the map. Countless articles on the internet tell you how good it is while others warn of its dangers. The truth likely lies somewhere in between those extremes. Hopefully this blog post will clear up some of the confusion.

The ketogenic diet was originally a therapeutic diet that has been used since the 1920’s by doctors to treat seizures in children who did not respond to any other therapies. Basically the diet consisted of a high percentage of fats with moderate protein and a very low amount of carbohydrates (20-50 TOTAL grams/day). This is not to be confused with the Atkins diet so popular in the 70’s which was a very high protein diet. The science behind the effectiveness of the keto diet is that in the absence of carbohydrates the liver uses fat to make an alternative source called ketones to fuel the body. Without a heavy load of carbohydrates, the fat storage hormone insulin is reduced and the body can now access its own fat stores to produce the energy it needs throughout the body, including the brain. The use of ketones instead of glucose by the brain is felt to be responsible for the reduction in seizures. Somewhere along the way the ketogenic diet has made its way into the mainstream because while it can be therapeutic for some specific diseases, it can also be can be used to promote weight loss because of the increased fat burning.

So how does a diet that restricts simple carbohydrates promote weight loss? At the risk of sounding like a broken record, it is all about how the types of foods we eat impact insulin levels. Simple carbohydrates like sugar, bread, rice, pasta and potatoes cause an increase in insulin levels in order to lower the blood sugar. Protein has a lesser effect on insulin levels and fats have no effect at all. You should recall from an earlier blog post that insulin is a fat storage hormone. The carbohydrates we eat must be immediately used as fuel or insulin will cause the body to store it as fat. Fat is our body’s natural back up fuel supply. The problem is that we rarely use up all the fuel we take in from processed carbohydrates and it stays with us in the form of increasing body fat. This is why a diet that is low in carbohydrates has been documented to result in significant weight loss, at least in the short term. The ketogenic diet takes the standard low carbohydrate diet to the next level by severely limiting starchy carbohydrates and encouraging that most of one’s daily intake come from fats and proteins.

(Photo credit: DietDoctor.com)

Proponents of the ultra low carbohydrate ketogenic diet tout these documented benefits:

1. Diminished hunger. One of the drawbacks to a high carbohydrate diet is the incessant hunger. An eating plan high in fats will help you stay satisfied because it is less likely to spike insulin levels to reduce your blood sugar and trigger hunger. This diminished hunger makes the ketogenic eating strategy much easier to stick to than a conventional low fat calorie restricted diet.

2. Improved cognition and mental clarity. This is thought to be due to the brain’s use of ketones instead if glucose for fuel.

3. Reduced cravings for unhealthy foods. The taste buds change over time and cravings for starchy foods diminish.

4. Improvements and reversal of prediabetes and diabetes. Again very low carbohydrate diets have been shown to improve insulin resistance. The more insulin resistant a person is the more beneficial it is to restrict the intake of simple carbohydrates.

5. Increased energy and improved athletic performance. Ordinarily the body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise. After a few weeks of a ketogenic diet, the body learns to use its much more plentiful fat for fuel leading to longer endurance without constantly having to re-fuel. Even the thinnest person has thousands of calories of energy stored in body fat. (Since I switched to this way of eating I do all of my morning workouts and have done numerous half marathons in the fasted state!)

6. A ketogenic diet can be a helpful adjuvant for the treatment of epilepsy and possibly other neurologic disorders. While first used for children with epilepsy, the diet is now being used in some adults to reduce the amount of medication required to decrease the number of seizures. Use of the diet is also now being studied to treat other neurological disorders as well as for the prevention of Alzheimer’s in persons with a strong family history of the disease.

Detractors of the ketogenic diet point to possible health risks:

1. Eating too much fat is bound to lead to high cholesterol and heart disease. There is much debate about whether consuming dietary fats increases the risk of cardiovascular disease. What we do know is that all fats are not created equal. Most experts agree that fats such as those found in processed convenience foods (trans fats) are artificially produced from hydrogenated vegetable oils are not good for anyone. On the other hand, naturally occuring monounsaturated fats like those in avocados, nuts and olives as well as the omega 3’s found in salmon and sardines are quite healthy and have been shown to actually decrease the risk of heart disease. The controversy lies with saturated fats from animal sources like meat, poultry, eggs and dairy products. You can find studies that support the deleterious effects of animal fats as well as many others that fail to show any link between the consumption of animal fats and heart disease. The good news is that there are enough good healthy fats available that you can achieve the benefits of a ketogenic diet without eating animal fats at all. In fact, we now know that it is not necessary to eat excessive amounts of fat to adhere to a ketogenic way if eating. The major key to success with keto is keeping the carbohydrate intake very low, not eating excessive amounts of fat. It is even possible to be vegetarian and/or vegan and still adhere to a ketogenic diet. The diet can be personalized to taste preferences and genetic profiles. A low carb lifestyle is NOT “one size fits all!”

2. The body, especially the brain needs carbohydrates to function normally. This is a medical myth. The brain is perfectly capable using ketones to fuel its daily function once a person becomes fat adapted.

3. The diet causes too many side effects. In the first few weeks on a ketogenic diet, some people can experience lethargy, dizziness, leg cramps, bad breath, constipation and decreased physical performance. We established in an earlier blog that simple carbohydrates can be addictive. The so-called “keto flu” that some experience when starting a low carbohydrate eating plan is in part due to withdrawing from dependency on carbohydrates. The dizziness and leg cramps are usually related to the electrolyte loss from the increased urination in the early stages and respond to magnesium and salt replacement. All of these symptoms go away as the body adjusts to the lower carbohydrate intake.

4. The diet is “dangerous.” There are some individuals who should not be on a ketogenic diet without medical supervision. This would include diabetics, hypertensive patients on medication, patients on medication for mood disorders and those with severely abnormal lipid profiles. Such supervision is necessary because the diet causes shifts in body chemistry which might affect medication dosages and side effects. Supervision is also needed with pregnant and lactating mothers and for children to assure that all nutritional needs are met.

Those of us who have switched to a low carbohydrate eating plan for health reasons and have reaped the benefits see it as a long term lifestyle and not a quick fix. The bottom line to successful weight loss and maintenance is finding an eating plan that you can adhere to over the long haul. The question for you to ask yourself before embarking on the severe carbohydrate restriction of the ketogenic diet is whether this is something you can live with indefinitely. Otherwise, keto becomes just like any other fad diet with initial success followed by rapid weight regain caused by returning to the eating patterns that caused you to gain weight in the first place.

Be Blessed,

Yvonne Moore

““Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.”

‭‭3 John‬ ‭1:2‬ ‭NLT‬‬

This blog entry will discuss one of the most prevalent but misunderstood conditions in medicine – prediabetes. A diagnosis of prediabetes means that your blood sugar is elevated but not high enough yet to be diagnosed with type 2 diabetes. It is estimated that one in every 3 adults has prediabetes and that the vast majority of them, 84 percent by one estimate, do not know that they have it. Persons with prediabetes are at significantly increased risk of developing full blown type 2 diabetes, heart disease and stroke.

Over the years I have seen many patients in my practice who have been told that that their blood sugar is a “little high” or “borderline.” What they likely have is prediabetes. Prediabetes is not just diabetes lite, it is a serious health condition in itself. Normally the pancreas produces insulin which causes the cells in the body to take in sugar from the blood to be used as energy. Persons with prediabetes have become insulin resistant. This means that the cells in the body do not respond normally to insulin which causes the body to make more and more insulin trying to get the cells to respond. This chronically high level of insulin that does not work properly is at the core of the problem. While this excess insulin no longer works properly to lower blood sugar it is very efficient at storing body fat. This is why persons with prediabetes tend to hold on to belly fat and have trouble losing weight!

Before the blood glucose is high enough for a diagnosis of diabetes, a person may have prediabetes for years because there are no reliable symptoms. If a treatment plan is not instituted, up to 30 percent of them will progress to type 2 diabetes within 5 years. Complications of diabetes are numerous and include heart disease, kidney damage, nerve damage and impairment of vision. Fortunately, if a diagnosis of prediabetes is made early it can often be completely reversed such that the person might never develop diabetes.

Risk Factors for Prediabetes

It is important to know if you are at risk for prediabetes so that you can discuss being tested for it by your primary care provider. It should be noted that African Americans, Latino Americans and American Indians and Pacific Islanders are at greater risk for developing prediabetes. If you have any of the following risk factors, you should be tested for prediabetes.

1. Being overweight or obese

2. Being age 45 or older

3. Having a parent or sibling with type 2 diabetes

4. Exercising fewer than 3 times a week

5. Having a history of gestational diabetes or of delivering a baby over 9 pounds

6. Having a history of polycystic ovary syndrome

One simple test that does not requite an overnight fast is the hemoglobin A1C. This test tells what the blood glucose level has been averaging over the last 3 months. An A1C level below 5.7% is considered normal. An A1C level between 5.7% and 6.4% is considered prediabetes. An A1C level of 6.5% or higher on two separate tests indicates type 2 diabetes. Once a diagnosis of prediabetes is made, it is usually within your power to return your blood sugar and A1C values to normal with a few very simple lifestyle changes.

How to Reverse Prediabetes

1. Eat a healthy diet! Remember that it is the sugars, simple starches and processed “junk” foods that keep the insulin levels high and lead to fat storage. Work with a nutritionist to learn which foods are likely to spike blood glucose and insulin the most so that those foods can be avoided. The optimal carbohydrate intake will vary from person to person but should certainly be significantly lower when trying to reverse prediabetes.

2. Losing weight. If you are overweight, losing as little as 5-10 percent of your current weight can improve your blood sugar levels. The weight loss should come naturally as you implement the above mentioned diet lower in simple carbs and processed foods.

3. Exercise regularly to reduce insulin resistance, increase your energy level and improve your mental health. The goal is 30 to 60 minutes of moderate activity at least 5 days a week. Regular exercise is also a great stress reliever. Walking, jogging, dancing, biking, swimming, exercise classes or videos are just a few examples of moderate exercise.

4. Quit smoking. Smoking is a risk factor not only for heart disease and lung disease but for insulin resistance, prediabetes and type 2 diabetes. Smoking has no place in a healthy lifestyle.

5. Drink plenty of water as a healthy alternative to sugary sodas, juices and energy drinks. How much you should drink depends on your size, activity level and climate. The color of your urine will tell you if you are drinking enough water. If your urine is dark yellow rather than pale yellow, you are likely not drinking enough.

6. Limit or avoid alcoholic beverages. Not only is alcohol a source of empty calories but it lowers your inhibitions making you less likely to make healthy choices with your meals.

In some cases, prediabetes is so far advanced that the lifestyle changes we have discussed may not be enough. If you have made those changes and continue to have abnormally high blood glucoses, your primary care provider may suggest medications to lower your blood glucose as an adjunct to your lifestyle changes.

On a personal note, my own diagnosis of prediabetes in my early 60’s turned out to be a blessing in disguise for me. I had nearly every risk factor on the list. However, once I made the lifestyle change of markedly reducing my consumption of simple carbohydrates, my glucoses and A1C levels returned to and have remained normal without medication. It is my prayer that if you you have been diagnosed with prediabetes, you too will be able to make the changes that will reverse the condition.

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” 3 John 1:2 (NLT)

Yvonne Moore, MD

The health and fitness industry has been all abuzz in recent years about intermittent fasting (IF) or time restricted eating as if it is something new. Fasting simply means going for a period of time without eating. Many of the religions of the world have been using periods of fasting as a spiritual practice for centuries. There really is nothing new under the sun. All of us fast every day while we are sleeping. The only thing that makes today’s concept of fasting different is that research has now proven that extended periods of fasting can have a number of health benefits.

For the purpose of this blog entry, I will be giving you a basic introduction to the concept of time restricted eating of 24 hours or less without food based on the research as well as my personal experience. I will not be discussing the more extended fasting regimens that might go on for several days or even weeks. These extended fasts are best done under the supervision of a medical professional.

HOW INTERMITTENT FASTING PROMOTES GOOD HEALTH

Our bodies are always in either one state or the other, we are either in the fasted state or the fed state. During the fasted state our bodies are resting and repairing themselves. One of the most important aspects of the fasted state is the reduction in the hormone insulin which you will recall from previous blogs entries is known as the fat storage hormone. Any time you can lower your insulin levels for prolonged periods of time you are less likely to increase your body fat. In addition, fasting can reverse insulin resistance which has been linked to the development of obesity and Type 2 Diabetes. When the body no longer has food for fuel it turns to the glycogen stored in the liver. Once the glycogen stores are depleted, the body begins to burn its own fat. Hence, intermittent fasting has became a valuable tool for many of us both for weight loss and weight maintenance and for our attempts to achieve good overall health.

In addition to weight loss and the prevention of obesity and diabetes, intermittent fasting has been shown to have numerous other health benefits including improved mental focus, better digestion, decreased overall inflammation, better heart health and an improved immune system. Intermittent fasting also can play a major role in management of the symptoms of the perimenopause and menopause in women. As an aging woman, I have experienced those benefits myself and have begun recommending IF to patients.

TIME RESTRICTED EATING PLANS

1. Short fasts are fasts between 12 and 15 hours in a 24 hour period. For example, a 12:12 fast means that you fast for 12 hours each day. All of your meals are eaten within a 12 hour “window.” This usually means that you simply stop eating 3-4 hours before bedtime and have your first meal of the day 12 hours after whatever time you had dinner. If you are a nighttime snacker, this simple change in your eating habits will be a challenge at first but it is a great way to decrease your overall food intake. Close your kitchen by 8pm, stop eating for the night and you are well on your way to a fasting lifestyle. These short fasts are thought to be the easiest of the fasting approaches because most of the fasting is done while you are sleeping.

2. The most popular IF plan is 16:8 in which your eating window is only 8 hours per day. During your fasting window you are encouraged to drink water and 0 calorie beverages like black coffee and tea. With this plan you can usually get in two meals during the eating window. Some experts believe that unless you fast at least 16 hours you may be missing out on some of the health benefits of fasting. Some choose to stretch out their fasting window to 17 to 23 hours daily. These longer daily fasts are thought to be necessary to reap benefits of autophagy wherein the body begins to clean out the old, unwanted, and unneeded cellular material, as well as fixing and recycling damaged parts. Autophagy is thought to be important for being our healthiest selves as we grow older.

3. The 23:1 mode of daily fasting is also known as known as One Meal a Day or OMAD. You get to decide which single meal you choose to have but most OMAD users fast from dinner to dinner so they can have the evening meals with family and/or friends.

4. Eat Stop Eat is a strategy that has you refrain from eating for a full 24 hours once or twice a week and to eat normally on the non fasting days.

5. The 5:2 plan, also called the modified Alternate Daily Fast method, restricts calories to 500 on 2 non consecutive days of the week with normal eating on the other days. Many argue that this is technically not a fasting regimen but I include it here for the purpose of informing you of the option.

MYTHS ABOUT INTERMITTENT FASTING

1. Fasting starves the body and will zap your energy. The truth is that even lean individuals carry hundreds of calories in their livers in the form of glycogen and in their body fat. That is why we have stored fat in the first place, to use as a food source when food is not available. No one ever starved to death going a few extra hours without food. We have been told for years that we need to eat 5 times a day to keep our blood glucoses up. That is simply not true but is certainly what the food industry would like for you to believe. In the decades that we have followed this advice we have seen the rates of obesity and diabetes skyrocket. There must be a better way!

2. You will be ravenously hungry if you fast. A lot of the eating we do is out of habit because we have trained our bodies to eat at certain times. We can also train our bodies NOT to expect to eat by easing into the fasting lifestyle gradually. Most people have what I call head hunger at the expected mealtimes the first few days of a fasting lifestyle. That why it is a good idea to start a fast after a satisfying meal followed by overnight sleep then pushing your first meal of the day an hour later each week. Drinking water and zero calorie beverages are a big help in curbing hunger and cravings in the early weeks of a fasting lifestyle. Cutting back your consumption of sugar, simple starches and processed foods will also make you more successful at fasting. The body will learn to crave whatever you regularly feed it. If you continue to eat sugary treats, you will continue to crave sugary sweets.

3. Fasting will make it difficult to concentrate. Most people report that once their bodies adjust to a fasting lifestyle they actually have better mental acuity. It is not true that humans need food to be mentally sharp. Quite the opposite is true. Think of how sleepy you get after a big meal when the blood flow to the brain is compromised by digestion. Studies have shown that there is actually increased brain activity in mammals in the fasted state.

4. You can eat whatever you want during in your eating window. This is the most dangerous myth of all! Let us not forget that this is a healthy living blog. The key to a healthy lifestyle is not just when you eat, it is also WHAT you eat as well. You cannot use fasting as an excuse to pig out on junk food regardless of what you see on social media! Unless you nourish your body with leafy greens, protein, healthy fats and fiber, fasting alone will not help you reach your wellness goals.

WHY SHOULD YOU CONSIDER FASTING

According to Dr. Jason Fung, author of the Obesity Code and the Complete Guide to Fasting, there are several reasons to consider a fasting lifestyle.

1. Fasting is simple and convenient. Even if you eat just one less meal a day that is one less meal you have to plan and prepare and take the time to eat. Think of the time you will save.

2. Fasting is free. After all the money most of us have spent on diet programs, we finally have a strategy that doesn’t cost a penny. Not only that but you will be cutting your food budget by at least one third! In a sense you are being paid to lose weight and improve your health!

3. Intermittent fasting is flexible. It can be used with the dietary eating style of your choice. Because I am pre-diabetic, I use 16:8 daily IF in combination with a low carb/healthy fats eating style. Low carb eating is a great way to get rid of cravings and hunger and makes it easier to be a consistent faster. However, IF can also work wIth other healthy eating plans like vegetarian, vegan, plant based, whole 30, paleo, keto, etc. Once you find the eating plan that works with your health needs and goals, time restricted eating is a great adjunct to make that plan even more effective.

4. Intermittent fasting is great for maintenance of weight loss. Regardless of the method you use, 80-90% of persons who lose weight will regain it within 2 years. Intermittent fasting is a lifestyle that you can use forever in order to stay at a healthy weight.

On a personal note, I originally started IF 2 years ago searching for a way to maintain the weight loss I had attained by switching to a low carb way of eating. I was determined not to do what I had done so many times before when I regained the weight. Not only was I able to maintain the weight loss, I was able to do all my morning workouts in the fasted state without feeling hungry! I have even done several half marathons in the fasted state with no need for carbs before, during or after the races. In the past few weeks I have been experimenting with stretching my fasting window to up to 23 hours a couple of days a week and I am amazed at the amount of energy I have on those days. I can also report that my gimpy left knee hardly ever talks to me any more. I think she likes this fasting lifestyle!

As always, I do not claim to have all the answers to how to become a healthier you but it is my prayer that the information you find here will help you in your journey. I encourage you to share the blog with your friends and family and to contact me in the comments if you have questions.

Be Blessed,

Yvonne Moore, MD

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” 3 John 1:2 (NLT)

I hope this blog entry finds you all safe and well. It is the purpose of this blog to provide you with information you can use to maximize your good health. In previous entries (which are all still available) we have looked at the effects of unhealthy eating, hormonal changes, poor sleep, and too much stress on our overall health. Today I want to alert you to another important factor that might be endangering your health – TOO MUCH SITTING!

We have all seen the headlines that read, “Sitting is the New Smoking.” The implication of those articles is that our sedentary lifestyles are as dangerous to our health as cigarette smoking. This notion has become even more of a hot topic in the last several months as we have been sheltering at home due to concern over the spread of Covid 19. It is not just those adults who are working from home, it is also our children who are now attending virtual school who are being forced to sit for most of the day in front of a computer. With many of our normal activities being curtailed or cancelled, we are all sitting more than ever now.

It should be obvious to all of us that it takes more energy to walk than it does to stand still but it also takes more energy to stand that to sit. The simple act of holding your own body upright uses up more energy than letting a couch or chair support you. Not only are we sitting more at work and at school but our favorite leisure time activities often involve binging streaming videos, playing video games and scrolling social media. Granted, many of us have been getting out and taking walks, cycling and running more during the last few months. However, even a full hour of such activities every single day cannot compensate for the 8-12 hours a day spent sitting at a computer for work or school or for the hours on the couch binging Netflix or surfing the internet.

Our sedentary lifestyle is not entirely our fault. Just a quick assessment of the ways in which every day life has changed in the last 50 years offers some clues as to why we are more sedentary now. I am old enough to remember washing clothes on a scrub board and hanging them on a clothesline to dry. In the past many of us walked to school or had to walk considerable distances to the bus stop to get there. There were no remote controls. If you wanted to change the television channel, you had to walk across the room. There were no dishwashers or trash compactors doing simple tasks for us. We now even have little robots to vacuum our floors! The list goes on and on. The point is that as automation has increased, physical activity has decreased. As activity has decreased there has been an increased incidence of deadly diseases.

Studies have shown that our sedentary lifestyle has now become a public health problem. Sitting too much has been linked to an increase in the risk of obesity, heart disease, diabetes, depression and anxiety. In addition, there are direct physical effects of prolonged sitting. One of the most obvious effects of sitting is the weakening and wasting away of the leg and gluteal muscles. Many have witnessed such muscle loss in relatives whose medical conditions have left them bedridden. Weak muscles that are meant to keep you upright increase your risk of falling and of strained muscles when you do try to exercise! Moreover, prolonged sitting causes your hip flexors to shorten which can lead to hip problems. Too much sitting can also lead to back problems from poor posture which can be a cause of painful disc disorders.

The good news is that we are not doomed to becoming victims of the effects of prolonged sitting. There are many ways to build activity into our daily lives, even if we are spending more time at home. Most of the recommendations I am making are strategies that I have personally used to avoid prolonged sitting. We sit or stand still during some activities because it has become a habit to do so – not because that is the only way those activities can be done. For example, marching in place or walking around the room during your favorite tv show (or at least during the commercials) can be just as relaxing as watching it couch potato style. As long as you don’t wander out to the kitchen for an unhealthy snack, this one simple change can make a big difference. The same is true of making phone calls to check on friends and relatives during this time of social distancing. Consider walking around the room during those phone calls. You can also increase your activity at home by walking while you brush your teeth, heat up food or brew coffee. Break household tasks into smaller tasks like unloading your groceries one bag at a time from the car or making several trips to the laundry room instead of trying to take the entire load at once. If you venture out to shop for necessities, park as far from the door as you can to add some extra steps to the outing. Using an activity device and setting a step goal of at least 10,000 or more steps per day will keep you accountable to move more each day.

Like to get lost in a good book? Instead of curling up on the couch to read, try audiobooks and/or podcasts and listen to them during your walk, run or bike ride. In that way you are improving your body and mind simultaneously. (In the interest of safety, experts advise that you use only one earbud or use bone conducting head phones so that you can be aware of your surroundings.)

Whether you are going in to the workplace or school or working from home, find ways to move around in the course of your day. Consider investing in a standing desk or stack boxes or books so that you can stand while working at your computer. Charge your phone on the other side of the room and move the trash can so that you cannot reach it without getting up. Take the longest route to the restroom and the break room. Set a timer on your watch or phone to remind you to get up and walk around for a few minutes once per hour. A recent study found that just 2 minutes of walking for every hour spent sitting has a positive impact on your health. Do a few yoga stretches to work out the kinks in your neck and shoulders after your mini walk. Try to spend a portion of your lunch break going outside for a stroll or walking the stairs if the weather is unfavorable. You will be amazed how a short walk outside can improve your mood and make you more productive! It really is true that “movement is therapy.”

As all of us become accustomed this new existence in the wake of Covid 19, we will have to make adaptations so that we can each be the healthiest versions of ourselves. The recommendations in this blog entry are just words on a page until YOU decide to incorporate some of them into your life. I pray that you will find them helpful.

Stay Safe and Be Blessed,

Yvonne Moore, MD

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit”

3 John 1:2 (NLT)