Episode #356: Kirsten Flanagan on Fasting and Keto for Women

<p>Learn how to BURN FAT, Optimize HEALTH and improve PERFORMANCE with "The WHOLESTIC Method" coaching program.</p> <p>Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to improve performance and longevity!</p> <p><strong><span style="text-decoration: underline;">KEY TAKEAWAYS:</span></strong></p> <p><strong>Women & Fasting</strong> There is some concern as to whether fasting can affect women’s menstrual cycles (and female hormones). While further research is needed, any negative effects are likely related to a woman’s allostatic load, as well as their starting weight, overall caloric intake, and the duration of the fast/restriction.</p> <p><strong>Exercising & Fasting</strong> Research shows that people incorporating intermittent fasting (and other fasting types) can increase strength and endurance and maintain muscle mass when combined with regular resistance training and cardiovascular exercise. But, when it comes to women, doing intense HIIT workouts, CrossFit or any type of extensive exercise may cause more harm than good. Sticking to low intensity exercise or waiting until in a fed state is likely to result in more benefits.</p> <p><strong>Women & Keto</strong> The benefits of the ketogenic diet are plentiful, however, the keto diet is still placing a stress on the body.</p> <p>The extreme restriction of carbohydrates sends the signal to the body that glucose availability is low and it needs to produce a back-up energy source: ketones.</p> <p>Ketosis has a whole lot of benefits, but when adhered to for too long, it can cause hormonal imbalances.</p> <p>Cycling the ketogenic diet and upping carbohydrate intake at certain times of the month signals to the body that it is safe.</p> <p>Certain supplements could be necessary here and help improve the body’s response to fasting and the keto diet as well as to exercise, while in a fasted state.</p> <p>Simply put, in healthy, normal weight, or obese adults, there is little evidence that fasting, or the keto die