How Intermittent Fasting Can Protect You Against COVID-19

We’ve all seen the news. Every day it seems there’s a new breakthrough or a lead to stop the Coronavirus outbreak across the globe. And while there are some interesting medical trials, there is one fact we can’t get away from: most of the serious sufferers have underlying health issues.

Friends, it’s more important than ever to focus on your health and wellness to prevent disease before it even begins. The FASTer Way to Fat Loss believes in Intermittent Fasting as a lifestyle choice not only to burn fat, but to also help your body rest and repair.

We sat down with Dr. Matt Ferenc to discuss the immune-boosting qualities of intermittent fasting and how it can help protect us against COVID-19. Ferenc is an ER physician in Florida who spoke on the FASTer Way to Fat Loss podcast at the beginning of the pandemic.

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To understand why IF is beneficial during these times, it’s important to know what it does for our immune system in general. Most of our immune system is in our gut and is always looking towards our food for targets. When we’re constantly eating, our immune system is constantly at work. When you do IF, you give your immune system a break so it can work in other parts of the body.

When we are not digesting, the immune system is exploring for cancer cells, damaged cells and disease.

WHY IS COVID-19 SPREADING SO QUICKLY?

Coronaviruses have been around for a long time but this particular strain is so new and so contagious that it has quickly crossed continents. It has been compared to the 1918 Spanish Flu, but the difference today is travel. Modern technology allows us to cross the globe without a thought and so many people are interacting with each other. That wasn’t the case in 1918 or any time before.

 This virus is also very “sticky”. It clings to cells in your body and travels all around. So it’s important to build up your body with a force that can fight it off once it’s in your system. Social distancing, wearing masks and gloves and staying home are doing a good job of slowing the spread, but it’s vital that we also protect ourselves on the inside.

WHAT CAN INTERMITTENT FASTING DO FOR OUR CLIENTS HOPING TO PREVENT DISEASE

The numbers don’t lie. 60% of the ER patients you see are suffering from lifestyle-related illness like heart disease and stroke. Dr. Ferenc believes everyone should be participating in some sort of IF program because it prevents these underlying issues, decreasing your risk if you are exposed.

If you are new to IF, check out our guide with tips and information to get started and build your way up.

WHAT DOES IF DO FOR YOUR BODY?

• Creates younger blood vessels – When you fast for a period of time, your body absorbs all the nutrients from what you ate, then starts looking elsewhere. Some research shows when your body gets to the end of the fast period, it starts sending signals to your blood vessels to start regenerating. Your lungs, heart and brain also start regenerating to create more elasticity.

• Can extend life expectancy – Our chromosomes have something called Telomeres that shorten every time we produce new cells. Telomeres can only shorten a finite number of times before cell regeneration stops. This is aging. Intermittent fasting can help because when your body is in fast mode, it can signal Telomeres to stop shortening, thus extending the life cycle of your cells.

• Goes after your body fat as a source of fuel

HOW QUICKLY CAN YOU START INTERMITTENT FASTING?

The beauty of intermittent fasting is you can begin Day One. You can wake up today and start on a program. We recommend reading this helpful guide to get started because it is a transition and a slow start will make it more likely you continue. We especially recommend going slow if you have a pre-existing condition like hypertension or diabetes. But we also recommend joining our 6-week program filled with motivational material, workouts, meal plans and a network of members to keep you going.

The silver lining in the COVID-19 pandemic is people are starting to realize how important it is to live healthy and prevent disease. We want all our members to achieve the health goals they’ve been putting off and the motivation is on every channel right now. Viruses like COVID-19 will always be a part of our life, just like influenza is. We can wash our hands, wear masks and sanitize every day, but there is nothing like a healthy immune system.

Don’t forget, it’s always best to consult your doctor, especially if you’re taking any medications, are pregnant, breastfeeding, or wish to become pregnant, or have a chronic condition, such as heart disease or diabetes.

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How to prioritize your health while working from home

Many of us have been moved OUT of our offices and IN to our living rooms for work, thanks to the recent COVID-19 outbreak. Although times are changing and uncertainty surely lies ahead, we want YOU to stay positive, productive and purposeful while working from home!

Not to mention, we want you to stay on top of your health and wellness goals, too! Don’t let your progress slip away now that your office space looks a little different. (We know those trips to the pantry to get snacks can be tempting when you’re working 6 feet away from it!) Have you been struggling to get into a WFH routine? Are you having a hard time prioritizing your health? No worries, we got you. We’re sharing ten of our favorite tips to help you stay on top of your health and wellness goals while working from home!

Start with a morning routine-  There’s something about having a good morning routine that starts your day off on the right foot! Maybe your morning routine involves working out when you wake up. Maybe it involves watching the sunrise while your kids are still sleeping or starting with a time of prayer while you sip your morning coffee. Whatever it may be, do what YOU need to do to get your day started and feel your best. We recommend starting your day off with an attitude of gratitude! Before you start your day, write down three things you are thankful for!

Drink more water- Do your best to drink at least HALF of your body weight in ounces of water every day! A practical way to reach your water goals is to make a fun challenge out of it! Set a goal for yourself that by 10 am, you’ll drink x amount of ounces. Then a certain number of ounces by noon, then 2 pm, and so on. View it as a challenge, not a chore, and your hydration will SOAR! ;)

Take breaks to MOVE- Our bodies were created to move! It can be hard to stay focused and feel our best when we’re sitting down all day or staring at a computer screen. Not to mention. movement has tons of great benefits to the body like increased blood circulation and digestion regulation. It also helps fight off the discomfort of staying sedentary for long periods of time and even helps prevent brain fog! Consider taking a walk around the block, stepping outside for some fresh air or even marching in place! 

Remember to eat! Proper nutrition is KEY to staying focused during your workday. Without our typical office work schedule and designated lunch breaks, it can be easy to forget to feed our bodies enough food! We can’t neglect nutrition during this time-- Your body needs to be properly fueled! Want some nutrient-dense, whole-food recipes to keep in your lunch rotation? Try out this FASTer Way Cobb Salad or this Chicken Enchilada Bowl!

Plan your meals for the day- Before you begin your workday, it can be helpful to plan what you are going to eat and when you are going to eat it. This will reduce the possibility of mindlessly snacking and aimlessly eating throughout the day, as well as not eating enough! You can even pre-enter your meals into MyFitnessPal to make sure you’re hitting those macro goals for the day and giving your body what it needs!

Schedule in time for your workout- Be sure to plan ahead and schedule some time to get in a workout during the day! Thankfully, the FASTer Way workouts are only 30 minutes, so there’s no need to take a 2 hour break to run on the treadmill! All you need is a 30 minute slot to get that workout in! You’ll feel more energized AND more motivated to power through the rest of your day! So, don’t forget to schedule in some time for that workout… Trust us, you’ll be glad you did! 

Mindful eating not aimless snacking- We get it, you’re home with your family and oftentimes, what does everyone want? JUNK FOOD! It can be easy to grab for those cheesy chips or those sugary sweets because they’re convenient. However, we want to encourage you to be intentional and mindful when choosing your food! Don’t grab for the chips because they’re convenient-- Be MINDFUL about what snacks you are going to eat throughout the day and plan ahead! If you know you have some nuts in the pantry or some fresh fruit in the fridge, be intentional to remind yourself that those are the snacks you are going to eat for the day! 

Include foods that boost concentration! Foods like blueberries, avocados, green tea, leafy green vegetables, fatty fish and flaxseeds are all GREAT to include in your work-from-home diet to enhance brain power and prolong focus. These will be especially helpful to get through that 3 pm slump and power through the rest of your work day!

Sip on herbal teas- Looking to shake up the water routine a bit?! Add in some herbal tea! Herbal teas are a great additive to your work routine to stay hydrated, while boosting up on those antioxidants! Not to mention, they’ll keep you away from those sugary drinks, too!

Call on Community- Just because you’re not at the office does not mean you don't need the support of a community! Give your brain a break and do your soul some good-- Check in with a coworker! Give a friend at work a quick call. Join them for virtual coffee. Send each other lighthearted memes throughout the day. Keeping in community is key for your mental and emotional health during this time. It will keep you feeling valued and connected!

Friends, we want you to continue making your health and wellness a priority during this time. There are practical steps you can take to take to ensure you are living AND feeling your best and healthiest life!

Ready to get started? Invite a coworker to join you in your journey and live the FASTer Way lifestyle with you! Remember, accountability is KEY! Reach out to a coworker or friend TODAY and encourage them to join our next round of FASTer Way.

NOW is the time to call on community! Come join the FASTer Way family where you’ll receive support like no other. You don’t have to reach your health and wellness goals alone, our 100% virtual community is here to support YOU! Already enjoyed a FASTer Way round? Jump into the VIP Membership community to continue experiencing the FASTer Way lifestyle with additional support and monthly challenges! We are here for you!

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2 Simple Ways to Boost Your Immunity At Home

The world has changed a lot in just a few short weeks. Your wellness is now at the top of your priority list and should truly be a focal point for you as you navigate the coming weeks. We’re here to help—try these 2 simple ways to boost your immunity at home!

Life is different and it’s okay if it takes times to adjust. When you implement these two simple ways to support your immune system (and sanity), it will be easier to navigate these uncharted waters—together (at a socially safe distance 😉)!

You know how critical it is to keep your cortisol levels in check when it comes to staying healthy. There are several ways to do this, but the simplest strategies (that are also easy AND free) are:

• Get at least 8 hours of sleep. Yep. Every single day. Keep to your normal schedule as much as possible and make sure you’re getting plenty of sleep each night. In order to improve your sleep quality, try a magnesium spray before bed, keep your room cool, avoid using technology for at least an hour before bed, and keep your room as dark as possible. 

• Go for a walk. It sounds so simple, yet it's imperative to support your mind and body and to lower your cortisol levels.  Walking will help you clear your mind. It gets the blood pumping, fresh air flowing, and your body moving. It’s important to take a walk daily to destress and remain connected to the world. 

Right now, we need to do everything in our power to promote optimal body conditions. This lets the immune system do its thing! When you combine these two simple strategies with a whole-food diet and intermittent fasting, you are giving your body the support it needs to stay as healthy as possible. 
To learn more about the FASTer Way strategies, check out these resources:

• Why Intermittent Fasting is Necessary for Optimal Health

• Intermittent Fasting and Carb Cycling 101

• Carb Cycling and Intermittent Fasting FAQs

• Whole Food and Plant-Based Living

Join us for the next round of the FASTer Way to learn how our science-backed strategies work together to keep you healthy, lean, fit, and strong!

Boosting Your Immune System Naturally to Fight COVID-19 with DR. Amy Shah

Social media is passing around tons of misinformation and conflicting reports now regarding the Coronavirus. It seems like every day there’s a new miracle drug that will boost your immune system and keep you from being part of the outbreak. The reality: there is no quick fix.

But there are ways you can boost your immunity naturally to help your body fight this type of virus through nutrition and supplements, says Dr. Amy Shah. This is especially important for those who are immunodeficient or have underlying conditions.

Dr. Shah joined us for our most recent podcast episode to give her take on the pandemic and what’s she’s telling her family. Listen below.

When It Comes to Miracle Immune Drugs, Don’t Believe the Internet

Wouldn’t it be awesome if there was a magic fixer you could get in a bottle? Despite what the internet tells you, no such formula exists.

Boosting your immune system is all about:

·        Gut health

·        Reducing stress

·        Getting enough rest via intermittent fasting and sleep

·        Giving your body nutrients

But if you look at the current nutrition landscape, you’ll find tons of companies looking to capitalize on fear right now and convince you they have something that can protect you against COVID-19.

Instead of looking for a quick fix, zero in on whole foods, rest and exercise. Building your own immune system to fight disease will do more for you in the long run anyway.

Sugar Is Bad for Your Immune System

Sugar is inflammatory, especially white, processed sugar. It drives up insulin and glucose, leading to insulin resistance. It also makes your cells less likely to take in sugar when they truly need it, stressing your body out.

This doesn’t mean avoid it all together. In natural fruits, for instance, it can be perfectly fine. But grabbing a cola during lunch, loading up your coffee or eating too many desserts creates sugar spikes that can compromise your immune system.

How Does Intermittent Fasting Help You?

By now, you’ve probably forgotten what it was like to have lots of guests. But go back to just a few weeks ago when social distancing wasn’t a hashtag. You needed time to clean your home, take out the garbage, get mentally ready, do what you needed to do. 

Your body is the same way. It needs breaks. 

Each cell has a clock inside that schedules time for clean up. Intermittent fasting answers that clock, giving our bodies the ability to rest and build back up again. It’s a natural cycle that builds a healthy foundation.

What’s the Deal with Elderberry?

This is a trending topic right now and there is a lot of misinformation about this supplement going around. Elderberry is long known for its health benefits as a natural supplement. But supplements are extra.

When we get sick, cytokines travel through the body and sound the alarm when there’s a virus or other intruder. Elderberry works by increasing the cytokine storm (the overall alarm response). Increasing the signals in our body is a good thing. But this particular virus is a little different. Instead of the typical storm that comes with the flu, the Coronavirus seems to be creating a tornado. That creates an overload of information even without elderberry’s assistance. Adding more can create volatility and damage to our organs. Anything that ups that signal response can be unhealthy.

COVID-19 is so new, we are still gathering information and creating a strategy. It’s best to practice caution and look to supplements like elderberry in moderation.

What Supplements Are Helpful?

·        Vitamin D3

·        Vitamin C

·        Prebiotics and probiotics

The Truth About Ibuprofen

Reports are suggesting that ibuprofen is a bad idea right now, but that recommendation only applies to patients who tested positive for COVID-19. If that’s the case, doctors are recommending using acetaminophen, or Tylenol. The truth is if you haven’t been diagnosed with the Coronavirus, it’s perfectly fine.

Don’t forget, the FASTer Way community is here to help you! It’s a challenging time, but you can lead your family with faith and perseverance. When you sign up for the FASTer Way to Fat Loss program, we support you with tons of information based on science to get your body in balance and prepared to take on whatever life throws at you.

Check out our blog for more Coronavirus tips, including ways to handle stress and anxiety or advice for working from home.

Find Dr. Shah at amymdwellness.com

Natural Ways to Stay Healthy During the Coronavirus Epidemic

Prepare, don’t panic. Those are the words everyone is telling you to live by these days. 

Of course, there is one little issue: to properly prepare you need to understand what we’re actually facing and what it means for YOU — not just the people in far off countries.

So, in the spirit of preparation, we, at the FASTer Way,  are here to offer some insights into how and why you should be protecting yourself and your family as the coronavirus pandemic sweeps through our country. While this truly is an uncertain time, there are some things we can do. 

We’re going to look at the coronavirus from two angles:

• The numbers

• The social norms

We need to use the information we have to make informed decisions - not emotional ones, founded on the fear perpetuated by mainstream media. 

FIRST, LET’S LOOK AT THE CORONAVIRUS NUMBERS 

Fact: The coronavirus is already here, and it’s growing by the day. 

Yes, that sounds ominous and scary, but unfortunately, it’s true. 

We’ve all been told that acting early is the number one thing we should be focusing on to reduce the impact — but many of us are unsure of exactly what that means and who we should trust to get this information.

So we’re going to do our best to walk you through answering this all-important question: How and why does acting early actually help?

Luckily (or not so luckily, really), the answer is easy to find. We just have to look at the places where the virus outbreak is already happening.

One of the easiest ways to illustrate how early action can affect the impact of the virus is by looking at mortality rates.

Now, it’s important to note that while the World Health Organization is quoting a mortality rate of 3.5%, that number varies A LOT by location.

So, how do you estimate the end mortality rate in specific areas?

With math, it turns out. 

The formula is simple … I promise you can do this! Even if you hate numbers!!!

• First, we look at Deaths/Total Cases (which will likely be an underestimate, because lots of open cases can still end in death)

• Next, we look at Death/Closed Cases (which will likely be an overestimate, because it’s likely that deaths are closed quicker than recoveries)

• Finally, we look at how both evolve over time and make an estimate of what the final fatality rate will be

There are many factors that have an impact on the fatality rate of an area (age distribution, weather, amount of testing, etc.), but so far, the number one factor appears to be preparation.

To explain this, we can compare Hubei (the epicenter of the virus, which was unprepared and slow to react) with the rest of China (where social distancing and other measures were initiated from the very beginning of the outbreak).

The fatality rates for Hubei are between 4.2% and 7.6%, with a convergence of ~4.8%

The fatality rates for the rest of China are between 0.84% and 0.99%, with a convergence of ~0.9%.

In other words, areas that are prepared are able to reduce the number of deaths by a factor of ten... not to mention drastically reduce the number of cases in the first place.

What does “prepared” look like?

On a national level - you will see local governments taking more and more drastic precautionary measures in the next week or two. Shutting down schools, canceling events where large numbers of people will be gathered, and recommending everyone stay inside are a good first step. 

Additionally, we’ve heard the White House’s plan to make testing more accessible to those with symptoms. When and how that will take place in your town, I don’t know. When the testing is made available, we will likely see an increase in cases (because the diagnosis will be easier to obtain) before we begin to see a decrease. 

Preparing to stay home as much as possible is an important way you can personally contribute to ending the spread of the coronavirus at large. 

NEXT, LET’S LOOK AT THE SOCIAL NORMS

FACT: HUMANS ARE MOTIVATED BY SOCIAL NORMS

We like to do what everyone else is doing — good or bad. We’re afraid of overreacting, of looking silly and standing out.

This means that, despite understanding the fact that social distancing WILL reduce the impact of the virus, we still aren't taking action… because no one else is. 

SO, we need to create a new social norm, by talking with each other about the actions we’re actually taking. 

Here are a few recommendations from our CEO and Founder, Amanda Tress.

• Boosting our immune systems by sticking to a diet of whole foods (no donuts invited!). The fact of the matter is, by consuming processed foods and sugars, you’re compromising your immune system. Now more than ever, it is important to fuel your body with nutrient-dense foods that support and strengthen your immune system, not destroy it. If this is something you struggle with, I’ve got good news: the recipes and meal plans we share in the FASTer Way program are designed to help you maintain a healthy immune system.

• Following the 16/8 method of intermittent fasting. Intermittent fasting helps you fight disease and builds your immune system, by allowing your body to take a break and focus on healing itself. We fully believe in the power of Intermittent Fasting and the research is clear: it works. If you haven’t yet begun to implement 16/8 fasting into your lifestyle, now would be a good time to do so. IF gives your body the digestive rest it needs to boost your immunity. Now more than ever, that is important!

• Exercising every single day. Surprise surprise: exercise — even just a walk outside — is SO important for our immune systems. Plus, it helps you get a little vitamin D! You may be wondering how exercising and social distancing can work together. While this might seem counterintuitive, there are options to both get your exercise in AND socially distance yourself. Social distancing doesn’t actually mean you can’t go outside — just that you should reduce contact with other people. So by all means, get outside and take your kids for a walk! Just do your best to avoid close contact with people outside of your immediate family.

THE TAKEAWAY

Whichever actions you decide to take for yourself and your family, you need to START TODAY. It may feel like an overreaction, but trust us, it’s not. The coronavirus is without a doubt something we should be concerned with. While the government is handling it’s part in this, we need to take control of our own part. Whole foods, supplements, hand washing, staying home with only your immediate family - take the precautions, do your part, and if you need any support, we’d love to have you inside the FASTer Way community. Sign up for our next round, or join us as a VIP if you’ve already gone through a round or two!

In the meantime, we’d love to hear what you are doing to stay healthy! Let us know in the comments below!

How Intermittent Fasting Improves Immunity

We are living in a critical time for our health and safety and that of our families. The coronavirus (which causes the illness COVID-19) is the main buzz right now and it’s plaguing communities, governments, and nations with fear as it continues to spread. Stay safe (and worry less!) by learning how intermittent fasting improves immunity!

Families are searching the internet for answers and stocking up on face masks and hand sanitizer to be prepared for the coronavirus. However, we must remain calm! There are many resources and practical steps we can take in order to best protect ourselves and families from contracting this virus. 

While there are lots of things we can’t control, there is one thing that we can control… and that is our health choices! We have to make choices every day that will either feed or fight the spread of illness. Focusing on a whole-food, nutrient-dense diet—paired with regular exercise, intermittent fasting, and plenty of sleep—can help build up the immune system and aid in the prevention of COVID-19.

Here at the FASTer Way, one of our main focus areas for our community is intermittent fasting.

You may have heard of intermittent fasting before, as it has become increasingly more popular in the health and fitness industry. While fasting is an ancient practice, today it is mainly used to capitalize on its many health and fat loss benefits. Intermittent fasting, simply put, is an eating schedule. Our bodies are in one of two states: fed or fasted. In the fed state, our bodies focus on digesting food. In the fasted state, our bodies focus on healing and repair.

Here are just a few of the many benefits of intermittent fasting:

• Fat loss

• Natural detoxing

• Cellular repair 

• Decreased insulin levels (helping you burn fat)

• Reduced inflammation

• Improved hormone profile

• Improved immunity 

However, what you may not know about intermittent fasting is that it also aids in building your immunity. Yes, you read that right! Intermittent fasting can help your body fight off infection and disease! At such a critical time, with the rapid spread of the coronavirus, we must be diligent in taking the necessary steps to protect ourselves against contracting the virus. Intermittent fasting is a great place to start!

Let’s talk about the immunity-boosting benefits of intermittent fasting:

Fasting helps improve the body’s immune system. Valter Longo’s 2014 research on prolonged fasting (2–4 days) has since lead to a lot of promising research on shorter-term intermittent fasting. These studies suggest that T cells, B cells, white blood cells, and inflammatory responses are all positively impacted by fasting. 

Angus Chen’s article discusses three different studies that demonstrate improved immune responses that are directly correlated to intermittent fasting. One exciting example is how T cells improve immunity:

“In Belkaid’s study, she found that memory T cells, which produce molecular weapons to kill pathogens and cancers, suddenly became supercharged when they retreated to the bone marrow [during fasting]. ‘Not only were they able to survive, they were also optimized, and these T cells were able to protect [the body] better,’ Belkaid says.”

Another powerful effect of intermittent fasting is the reduction of inflammation in the body. Inflammation is the body’s response to injury, but we are not meant to be in a chronic state of inflammation. Chronic inflammation has been linked to heart disease and stroke, and may also lead to autoimmune disorders. But there’s good news! New research shows that during fasting, inflammatory cells called monocytes are 1) less active in the body and 2) fewer are released into the bloodstream. This means the inflammatory response is naturally reduced. For more information about monocytes, you can read the study here.

There is so much exciting new research coming out all the time that continues to confirm that intermittent fasting supports and improves our immunity. Keep yourself healthier and better able to fight off infection by practicing intermittent fasting!

How to get started with intermittent fasting:

Intermittent fasting is safe for nearly everyone, but we recommend it for adults age 18 and older. However, please refer to your doctor before beginning a new health regimen—especially if you have any health concerns that are affected by diet (such as diabetes). If your doctor is not current on his or her intermittent fasting research, make sure to do your own! You may even consider seeing a functional medicine doctor, as they are usually up-to-date on strategies like IF.

When you’re ready to start intermittent fasting, simply decide what you want your fasting window to be. Stop eating after dinner (usually around 6 pm–8 pm), and then break your fast 16 hours later (around 10 am–12 pm). That’s it! If that seems like too much all at once, you can ease into with a shorter fasting window (12 hours is a good starting point), or try fasting once or twice a week. Gradually increase your fasting window or the number of days you fast each week, and soon you’ll be practicing daily!

As you make these changes to your health during this critical time, we want to reassure you that there is no need to fear! Rather than going into panic mode, stay calm and focus on pairing proper nutrition with intermittent fasting. See what works best for your body; whether it be a 12/12 protocol (12 hours fasting/12 hours eating) or a 16/8 protocol (16 hours fasting/8 hours eating). Let’s use the tools we have and focus on the things we can control, rather than what we cannot. Together, we can set our bodies up for success and give them all the necessary tools to stay healthy and fight off infection. 

Are you ready to start incorporating intermittent fasting and whole-food nutrition into your daily health routine? Join the FASTer Way family as we build immunity and stay healthy together!

*To learn more about the spread of the coronavirus, visit the CDC website for the most accurate and up-to-date information.