Protein isn’t just for bodybuilders anymore. From Gen Z to busy moms to high-performing athletes, more people are embracing high-protein diets to support energy, lean muscle, metabolism, and even skin health. But what does “high-protein” really mean—and is it right for you?

Why Protein Matters

Protein is essential for:

- Building and maintaining lean muscle
- Repairing tissues and supporting recovery
- Keeping you fuller longer (goodbye, afternoon cravings!)
- Supporting hormone production and immune function

How Much Protein Do You Really Need?

The RDA (Recommended Daily Allowance) is 0.8g per kg of body weight, but that’s a bare minimum. If you’re active, recovering from illness, or in perimenopause or menopause, you may need 1.2–2.0g per kg. For most of my clients, I recommend aiming for 20–30g of protein per meal.

High-Protein Meal Ideas

- Breakfast: Veggie egg scramble with turkey sausage and avocado
- Lunch: Grilled chicken over quinoa + leafy greens + tahini drizzle
- Snack: Hard-boiled eggs + almonds or protein smoothie
- Dinner: Salmon, roasted Brussels sprouts, and mashed cauliflower

How Long Should You Fast?

Bonus tip: Don’t forget your protein at breakfast—it sets your blood sugar and energy levels for the day!

Explore More: For additional inspiration, check out my curated list of protein-rich breakfast recipes: Protein Breakfast Ideas

Who Benefits from High-Protein Diets?

- Women 40+ who want to maintain muscle and metabolism
- Athletes and active individuals
- People struggling with cravings, energy crashes, or bloating
- Anyone with blood sugar imbalances
- Those looking to age well, stay strong, and feel amazing

Common Mistakes

- Relying on protein bars loaded with sugar and seed oils
- Forgetting to balance protein with healthy fats and veggies
- Under-eating at breakfast or post-workout

A high-protein diet isn’t a trend, it’s a foundation. And when done right, it can be life-changing. Whether you’re trying to build muscle, improve energy, balance hormones, or simply feel better in your body, protein is your power tool.

Want help figuring out exactly how much protein you need (and what to eat to hit your goals)? Let’s talk! Better yet, book an Inbody Session and learn exactly what your body’s protein needs are to reach your goals!

Intermittent fasting (IF) has gained immense popularity as a tool for weight management, metabolic health, and longevity. But is it right for everyone? In this blog post, we’ll explore the different types of intermittent fasting, who should and shouldn’t do it, common side effects and how to manage them, and best practices for optimal results.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. Unlike traditional diets, IF focuses on when you eat rather than what you eat. Research suggests it can support weight loss, improve insulin sensitivity, promote cellular repair, and even increase longevity.

One of the key principles behind fasting is the shift from glucose metabolism to fat metabolism, where the body starts utilizing stored fat for energy. This process, known as metabolic switching, can enhance fat-burning and improve overall metabolic flexibility.

Who Should (and Shouldn’t) Try Intermittent Fasting?

Who Can Benefit from Intermittent Fasting?

Intermittent fasting can be beneficial for:

- Those looking to improve metabolic health and insulin sensitivity
- Individuals wanting a structured approach to calorie control
- People experiencing stubborn weight loss resistance
- Those interested in improving cellular repair (autophagy)
- Individuals aiming for better brain function and mental clarity
- Athletes looking for improved fat adaptation

Who Should Avoid Intermittent Fasting?

Intermittent fasting is not suitable for everyone. You should avoid IF or consult a healthcare professional if you:

- Are pregnant or breastfeeding
- Have a history of eating disorders
- Struggle with adrenal fatigue or chronic stress
- Have blood sugar regulation issues (such as hypoglycemia)
- Are on medications that require food intake
- Have an underlying medical condition that could be aggravated by fasting

Types of Intermittent Fasting

There are several ways to incorporate intermittent fasting into your lifestyle. The key is finding a method that works best for your body and lifestyle.

1. 16/8 Method – Fast for 16 hours and eat within an 8-hour window. This is the most common method and is often used for weight loss and metabolic benefits.
2. 14/10 Method – Similar to 16/8, but with a 10-hour eating window. A good starting point for beginners.
3. OMAD (One Meal a Day) – Eating one large meal per day and fasting for approximately 23 hours. Best for experienced fasters.
4. 5:2 Diet – Eat normally five days a week and restrict calorie intake (500-600 calories) on two non-consecutive days.
5. Alternate-Day Fasting – Alternate between fasting days (typically consuming no or very few calories) and eating normally on the other days.
6. KetoFasting (Hybrid Fasting + Ketogenic Diet) – Dr. Joseph Mercola’s approach to fasting, where you combine a ketogenic diet with fasting for cellular detoxification. Learn more about KetoFast here.

How Long Should You Fast?

The duration of your fasting window depends on your experience level and health goals:

- Beginners: Start with a 12-hour fast and gradually progress to 14-16 hours.
- Intermediate: Aim for 16-18 hour fasting windows a few times per week.
- Advanced: Experiment with 20+ hour fasts or extended fasting (24-48 hours), but only if you are experienced and under medical supervision.

Common Side Effects and How To Manage Them

1. Hunger and Cravings

- Stay hydrated, consume mineral-rich water, drink herbal tea, and include healthy fats in your meals to keep you satiated.

2. Fatigue and Low Energy

- Ensure you’re getting enough electrolytes (sodium, potassium, magnesium), and try easing into fasting with shorter durations.

3. Headaches

- Drink plenty of water and increase your intake of electrolytes like Himalayan salt or electrolyte supplements.

4. Digestive Issues (Bloating, Constipation)

- Increase fiber intake from non-starchy vegetables and consider digestive enzymes or probiotics.

5. Sleep Disturbances

- Avoid caffeine late in the day and try fasting earlier in the evening instead of skipping breakfast.

Tips for a Successful Intermittent Fasting Experience

- Prioritize nutrient-dense meals: Break your fast with whole, unprocessed foods rich in protein, healthy fats, and fiber.
- Stay hydrated: Drinking plenty of water helps reduce hunger and supports detoxification.
- Listen to your body: If fasting makes you feel unwell, adjust your eating window or try a different method.
- Exercise smartly: If you train intensely, time your workouts around your eating window to support recovery.
- Don’t overeat: Just because you’re fasting doesn’t mean you should binge during eating windows.

Intermittent fasting can be a powerful tool for optimizing health, but it’s not a one-size-fits-all approach. Finding the right fasting method that works for your body and lifestyle is key. If you’re new to fasting, start slow and make adjustments based on how you feel.

Interested in learning more about how fasting can work for you? Check out Dr. Joseph Mercola’s KetoFast for an in-depth approach to combining fasting with a ketogenic lifestyle.

Looking for intermittent fasting support? Book a complimentary session today!

Have you tried intermittent fasting? Share your experience in the comments below!

Month: March 2025

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