4 Ways That Fasting For 16 Hours Has Improved My Fitness

While there are plenty of approaches to nutrition that will result in weight loss, there aren’t many that can improve your physical performance, cognitive function and workout recovery all at the same time. I have tried many different types of diets and lifestyle changes in an attempt to feel and perform at my best, but nothing has worked better than sticking to an eight-hour eating window—aka intermittent fasting.

Believe it or not, we have the ability to change the chemistry of our cells to create the cleanest energy, rapid repair, and better physical and mental outcomes. The best possible way to do this is, I’ve found, is fasting for 16 hours. It allows the body and mind to go into rapid cellular cleanup mode, and shifts the body from burning glucose (sugar) for fuel to burning ketones (fat), resulting in long-lasting energy. This process dramatically changes our performance during our workouts as well as our physique. Here are some of the benefits I’ve reaped by intermittent fasting (that you can experience too!).

I have more energy than ever

In order for us to reach our potential during our workouts and workdays, we need to calibrate energy from the cleanest source possible. For the body and mind this is ATP (an energy molecule), since it’s converted much more efficiently in the body than glucose (sugar). In order to use ATP instead of glucose, we have to give our mitochondria a break from constantly being taxed by digestion and stress.

Intermittent fasting has totally changed my energy levels, from the second I wake up until the moment I go to sleep. Like I said, fasting for 16 hours gives my cells a break— which means I have more energy during my workouts without that fatigue-like crash afterward (or even at the end of my day). If you feel like you’re not able to give it your all during a workout or you really feel that afternoon slump, fasting is likely a good option for you.

I recover faster from my workouts

Inflammation can be a positive byproduct of exercise, allowing for muscular adaptations to take place. But if it becomes chronic, typically from stress, sugar, and environmental toxins, inflammation can create issues. This type of inflammation hinders our performance during a workout, as well as the results.

Intermittent fasting efficiently clears waste and toxins from the cells, allowing for a dramatic reduction in inflammation. This means you’ll spend less time feeling sore and fatigued and more time feeling energized and ready for more. And who doesn’t want that, right?

It’s enhanced my physique- and given me lasting results

As I mentioned, intermittent fasting can speed weight loss by burning the body’s fat stores for fuel—a process called ketosis. During the 16-hour fast, the body burns through the glycogen in the liver, which elevates our metabolic rate. According to a study from the American Journal of Clinical Nutrition, subjects who ate the same number of calories as they would in a normal day—but in a smaller window of time—had a “significant modification of body composition, including reductions in fat mass.” Pretty crazy, right? 

Also, intermittent fasting boosts irisin—a molecule that makes our white fat cells behave like brown fat cells. This is important because brown fat cells protect the organs while white fat cells accumulate around the stomach, thighs and hips. The more we can activate brown fat cells the better—and the longer our physique and health benefits will last.

My sleep improved immensely

Lastly, intermittent fasting helps to balance cortisol (a stress hormone). Cortisol is supposed to rise and fall throughout the day, eventually coming down at night. Due to our action-packed lifestyles, cortisol tends to stay high all the way through the evening. This has negative consequences on our hormone balance and sleep patterns. (Insomnia, anyone?)

When cortisol is high, it tends to pull from the thyroid and our estrogen and testosterone stores, which can cause our metabolism to slow down. Additionally, high cortisol interrupts the body’s natural production of melatonin. This means we’ll have issues falling asleep, and we won’t get any of the deep sleep necessary to repair our bodies after a long workout (or even a particularly tough day). Fasting for 16 hours balances my cortisol, and now I never have these issues!

Ready to start crushing your fitness goals and have more energy? Check out mbg’s guide to intermittent fasting or if you’re a morning workout person, read more about how to make IF work for you.

This One Exercise Will Strengthen Your Core — STAT

Planks are one of the most effective exercises out there. They can ignite your metabolism, improve circulation to the brain, and help the body and mind reach peak performance. That said, many people do them incorrectly or do the same type of plank over and over again—and really, where's the fun in that?

That's why I designed this four-minute plank routine that you can do anywhere and everywhere—it requires no space, and if you do it often enough, your core will be solid in no time.

Why we should all do planks

Planks engage the transverse abdominis, rectus abdominis, obliques, and glutes. This is important because each muscle group serves a different purpose, and together they protect your body from injury.

The transverse abdominis increases abdominal pressure so you can lift more weight, which is needed to increase your strength. The rectus abdominis improves performance in sports that require jumping, while the obliques are responsible for side-bending and waist-twisting moves. The glutes take pressure off the back and reduces risk of injury (looking at you, folks with lower-back pain). Any type of plank will boost energy and improve productivity—and in this quick workout, I give you four different plank variations to try.

The 4-minute plank workout

The workout is simple: Do four different types of planks in four minutes. I've varied the types of planks included and explained what proper form looks like for each of them.

The circuit looks like this:

• 1 minute regular forearm plank

• 1 minute side plank (30 seconds on right, 30 seconds on left)

• 1 minute straight-arm plank

• 1 minute straight-arm plank with shoulder touches

Never done these before? Check out my step-by-step instructions for how to do each below!

Forearm Plank

• Come onto your forearms with legs extended straight back.

• Clasp hands and bring elbows directly under your shoulders.

• Come up onto the balls of your feet, forming a straight line from head to heels.

• Draw belly button toward your spine. Engage quads and glutes the entire time.

• Hold for 60 seconds.

Side Plank

• Come onto your right forearm with elbow under shoulder and feet stacked.

• Lift your hips as high you can, forming a straight line from head to heels.

• Extend your left arm directly over shoulder, and press right hand into the mat.

• Keep core engaged the entire time.

• Hold for 30 seconds on each side.

Straight-Arm Plank

• Place your hands under your shoulders and come up onto the balls of your feet.

• Keep your arms fully extended, and gaze toward the floor.

• Squeeze your shoulder blades together and draw your belly button toward your spine.

• Keep your quads and glutes engaged the entire time.

• Hold for 60 seconds.

Straight-Arm Plank With Shoulder Touch

*This is the same as the straight-arm plank above, just adding alternating shoulder touches!

• Place your hands under your shoulders and come up onto the balls of your feet.

• Bring your feet wider than mat width.

• Keep your arms extended straight, and gaze toward the floor.

• While keeping your hips still, bring your right hand up to touch left shoulder.

• Return to center, and bring left hand up to touch right shoulder.

• Continue to alternate, keeping your torso and legs as still as possible.

• Do this for 60 seconds straight.

Anti-Inflammatory Recipes

Happy Friday everyone! I believe it is safe to say that I am in love with cooking! Cooking is not only a fun pass time but also a wonderful opportunity for me to experiment with all sorts of fun ideas that come to my mind. That is why it is such a treat for me every time I get to share with you all some recipes that I personally find both enjoyable and consciously sourced. Cooking my own meals is not only fun, but also ensures that I know I am fueling my body with the right sources of energy. This week’s recipes all have two things in common.

1. They are all soup related (perfect for our winter weather)

2. They are all anti-inflammatory!

Go ahead and give these recipes a try and experience for yourself how a recipe can be both tasteful and health-conscious at the same time.

Sweet Potato Turmeric Soup

Ingredients

• 2 tablespoons (30 ml) avocado oil or olive oil

• 1 small sweet onion, diced

• 1 tablespoon (10 g) finely chopped fresh ginger

• 2 cups (270 g) diced sweet potatoes

• 2 (14-ounce [399-g]) cans black beans, drained and rinsed

• 1 (14-ounce [399-g]) can diced tomatoes, with liquid

• 2 teaspoons (4 g) ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon sea salt, plus more to taste

• 3 cups (700 ml) vegetable broth

• 1 cup (240 ml) full-fat coconut milk

• Juice of 2 limes

• Optional: organic sour cream

Directions

1. Heat a large stockpot to medium heat. Coat the bottom with oil, then toss in the onion, ginger, and sweet potatoes. Cook for 4 to 5 minutes, or until fragrant.

2. Add the black beans, tomatoes with liquid, turmeric, cumin, and salt. Stir until the ingredients are combined, then add your vegetable broth.

3. Bring the soup to a slight boil; reduce the heat to a simmer. Let simmer for 10 to 12 minutes. Pour in the coconut milk and stir so that it melts in the soup. Add the juice of the limes to the pot.

4. Add sour cream on top when serving (if desired).

Chickpea Spice Bowl

Ingredients

• 1 tablespoon avocado oil

• 1 15-ounce can rinsed and drained chickpeas

• ½ teaspoon ground turmeric

• ¼ teaspoon plus a pinch of paprika

• ¼ teaspoon ground ginger

• ¼ teaspoon sea salt

• Pinch of fresh ground pepper

• 1 red bell pepper, chopped into 1-inch pieces

• 2 cups frozen cauliflower rice

• 1 5-ounce container of plain coconut or Greek yogurt

• 3 scallions, chopped

Directions

1. Chop scallions and bell pepper. Drain chickpeas.

2. Heat a nonstick skillet over medium heat with avocado oil. Add chickpeas, turmeric, ¼ teaspoon paprika, ginger, salt, and pepper. Cook for 2 minutes, stirring occasionally, then add bell pepper and cauliflower rice. Cook for 3 more minutes, stirring occasionally.

3. Spoon into two bowls. Top with dollop of yogurt, sprinkle of paprika, and fresh scallions.

Coconut Ginger Soup

Ingredients

• 1 quart bone or vegetable broth

• 1¾ cups full-fat coconut milk

• A piece of fresh ginger, peeled and finely sliced

• ½ teaspoon ground turmeric

• Juice 1 lemon

• ¼ teaspoon red chili flakes

• A small handful of cilantro, roughly chopped

• 2 teaspoons coconut oil

• Sea salt and freshly ground black pepper

Directions

1. Place all the ingredients, except for the cilantro and coconut oil, into a medium saucepan, and bring to a gentle simmer.

2. Simmer for 5 to 10 minutes, remove from the heat, and allow to cool for a few minutes.

3. Season with sea salt and plenty of black pepper, sprinkle over the cilantro, and spoon in the coconut oil. Taste and add more lemon juice if you

Noras Natural's: Fat Burning & Immune Strengthening Coffee Elixirs

Happy New Years Eve! This year has truly been a crazy one. Nonetheless, I am thankful for every moment of it. I have enjoyed my time at home with my family baking cookies, watching Christmas movies and appreciated the moments of us all sitting in a room together, profusely laughing.

At last, the holidays have been such a wonderful time for me to enjoy the little things. And despite all the delicious holiday sweets and beverages offered throughout our celebrations, I still find myself turning to my classic cup of joe, with a small special twist. In light of the season of giving, I figured why not share my go-tos coffee elixirs with you all! Here below you will find my Fat Burning coffee elixir as well as my Immune Strengthening coffee elixir to help kickstart your mornings.

Fat Burning: Keto Coffee

Enjoy this coffee when you are in a time crunch. These ingredients not only enhance fat burning, but also allow the body to stay in a fasted state. Be sure to stick to water and this coffee recipe, or simply enjoy your coffee black for the desired benefits of fasting throughout the morning.

MCT oil in particular helps improve satiety, enhance cognition, weight loss & has been found to reduce the risk of heart disease. These properties make it the perfect ingredient to pair with your morning cup of joe.

Ingredients:

• 1 cup coffee

• 1 tbsp. organic grass-fed unsalted butter

• 1-3 tsp. coconut oil or MCT oil

• 1/4th tsp. vanilla

• Cinnamon (optional)

Instructions

1. Combine all ingredients in a blender until smooth

2. Option to enjoy hot or cold

Immune Strengthening: Superfood Coffee

Turmeric is a wonderful additive to coffee during flu season or when your immune system needs a little boost. Turmeric naturally strengthens the immune system by increasing the immunomodulating capacity of the body. If you have a bit of extra time in your morning, give this tasty mix a try.

Ingredients:

• 1 cup hot coffee

• 1tbsp. raw cacao powder

• 1 tsp. raw maca powder

• 1/4th tsp. ground turmeric

• 1/4th tsp. ground cinnamon

• 1/2 tsp. vanilla extract natural sweetener of choice

  • ex: raw coconut sugar, stevia, pure maple syrup

• Splash of heavy cream or almond milk

Instructions

1. Combine all ingredients into blender or mix well in coffee mug

2. Sip and enjoy!

Travel Well: Top Tips for Healthy Trips

As someone who is constantly on the go, I understand how draining travel can be at times. Long flights, queuing in even longer lines and the still stares waiting at baggage claim are certainly not the highlights of our trips. All this stress can feel overwhelming and make you feel exhausted before you can even begin to experience the wonderful opportunities that await you on your trip. This normal stress can become even more heightened during the holiday season. Remembering all the gifts and baking enough treats to bring to your celebrations although so fun, are quite difficult to balance.

Nevertheless it is important to prioritize your health and wellness no matter how busy you become, because at the end of the day, your body is your temple and should be treated with love and respect.

Today I am sharing my 3 pillars that I utilize every time I travel, and which I have found to transform my overall traveling experience. Happy Holidays!

Pillar 1: Enhance Immunity

Increase Vitamin D

Aim for 10-15 minutes of time in the sunshine per day or take a vitamin D supplement to reach optimal levels of the essential vitamin. You can also add foods rich in vitamin D such as egg yolks, fish and grass fed beef. Vitamin D not only protects bones, but plays an important role in overall immunity. The cells in the immune system can synthesize and respond to vitamin D.

A study published in the Archives of Internal Medicine found that low blood levels of vitamin D were associated with a doubled risk of death overall and from cardiovascular causes in women and men (average age 62) referred to a cardiac center for coronary angiography. Additionally, a study published in the Archives of General Psychiatry found a relationship between vitamin D deficiency and depression in women and men ages 65 to 95. Finally, the University of London found that daily or weekly supplementation had the greatest benefit for individuals with the most significant vitamin D deficiency (blood levels below 10 mg/dl) — cutting their risk of respiratory infection in half.

Protective Foods

Add in three powerhouse foods to your nutritional routine, whether home or away- walnuts, blueberries and olive oil. It could be a work dinner where you are asking for extra olive oil, bringing a small box of berries on the plane, or grabbing a handful of walnuts between meetings- your brain and body will reward you for these anti-inflammatory, anti-viral choices.

• Walnuts

  • Benefit: ALA is a potent antioxidant that recycles Vitamin C and Glutathione. It plays an important role in the maintenance and repair of the central nervous system, which is responsible for controlling neural pathways. ALA also improves vascular function, which helps in the repairing process of damaged tissues and improving defense against pathogens. ALA can also neutralize and remove toxins like metal accumulation from mercury in fish (eat walnuts before the sushi dinner).
    How to Enjoy: Take a bag of walnuts with you on the plane and to snack on between meetings. I like to bring a bag of walnuts combined with dark chocolate and salted macadamia nuts, which fits easily in my purse.

• Blueberries

  • Benefit: Flavonoids in berries activate an enzyme in the body called Enos, which increases the flow of blood and oxygen to the brain. Without this boost, the brain becomes tired as the day goes on and it may be harder to concentrate. Berries are also power-packed with protective antioxidants that reduce inflammation, neutralize the oxidative stress that causes damage to our DNA, and help protect against pathogens.
    How to Enjoy: Before heading to the airport, make a quick stop at any grocery store and buy a small box of berries. Eat as a snack on its own or add to dishes such as oatmeal.

• Olive Oil

  • Cognitive Benefit: The brain uses 20% total intake of oxygen, which can make it vulnerable to free radicals. In order to combat the negative effects, the brain feeds off of natural antioxidants found in certain foods. These antioxidants, like the powerful polyphenols in olive oil lower inflammation. Additionally, olive oil is high in Vitamin K, which boosts the brain’s processing speed, and increases cellular turnover. Vitamin K is only stored in small amounts in our body and depletes quickly if you don’t get vitamin K in your diet regularly

sUGAR SWAPS

• Pretzels for nuts

• Salad dressings for olive oil/salt

• Candy for dark chocolate

• Traditional sugary cocktails for tequila or vodka with citrus & club soda

Pillar 2: Accelerate Energy

A four-minute routine is sometimes all you need (and all there is time for) when getting just a few hours of sleep and having to be on a global sales call first thing in the morning. The great thing about the 4-minute workout is it actually raises metabolic rate for 24 hours after the workout. Perform this quick, 4-minute routine each morning before you start the day. You will feel much more energy, clarity and accelerate fat burning.

Productivity Planks

After sitting on a plane or having back to back meetings, the entire body can feel fatigued. Back pain typically fires up and by the end of the day, we feel burnt out. One easy and quick strategy can be integrating planks. Planks engage all the main muscle groups of the core and glutes, taking pressure off the low back and negating the effects of sitting. Any type of plank will boost energy and improve productivity. Perform the following plank series 3-4 times per day, holding each plank for 30-60 seconds.

Forearm Plank

• Come onto your forearms with legs extended straight back. Clasp hands and bring elbows directly under the shoulders. Come up onto the balls of your feet, forming a straight line from head to heels.

• Draw belly button toward spine. Engage quads and glutes the entire time.

Side Plank

• Come onto your right forearm with elbow under shoulder and feet stacked. Lift hips up as high as possible, forming a straight line from head to heels.

• Extend left arm directly over shoulder and press right hand into the mat. Keep core engaged the entire time.

Straight Arm Plank

• Place hands under shoulders and come up onto the balls of your feet. Keep arms extended to straight and gaze toward the floor.

• Squeeze shoulder blades together and draw belly button toward spine. Keep quads and glutes engaged the entire time.

Straight Arm Plank with Shoulder Touch

• Place hands under shoulders and come up onto the balls of your feet. Bring feet wider than mat width. Keep arms extended to straight and gaze toward the floor.

• Keeping hips still, bring right hand up to touch left shoulder. Return to center and bring left hand up to touch right shoulder. Continue to alternate, keeping torso and legs as still as possible.

Pillar 3: Deep Sleep

Goodnight Honey

Adding 1-2 tablespoons of honey into tea or hot water before bed allows the body to naturally repair throughout the night. The liver is responsible for regulating sleep hormones, increasing fat metabolism and lowering inflammation in the body. The liver needs glycogen in order to do this and keep stress hormones (like cortisol) at bay. Honey restocks the liver selectively without digestive burden or spiking blood sugar and forms a stable supply of liver glycogen. Honey also contributes to the release of melatonin, which is the hormone required for both the recovery and rebuilding of body tissues during rest. I like to travel with a small jar of raw honey that I can add to teas at night at the hotel or enjoy a spoonful to curb sugar cravings.

Sleep Scents

Include any of these scents before sleep. You can use any or all as essential oils (rub between palms and inhale deeply) or scented candles in the bedroom before sleep.

Lavendar

Researchers have found that lavender increases slow-wave sleep, instrumental for slowing heart rate and muscle relaxation—thus promoting restful sleep.

Bergamont

Studies have found that bergamot essential oil induces physiological changes, such as lowering heart rate and blood pressure that precede sleep.

Valerian

Valerenic acid in valerian oil is known to inhibit the breakdown of the neurotransmitter GABA, which induces sleep. It works on the principles of anti-anxiety medicines and promotes deep sleep.

Peppermint

The anti-inflammatory nature of peppermint oil helps in clearing the airways and reduces snoring and sleep apnea symptoms.

Sleep Schedule

Aim to go to sleep and wake up at the same time as many days per week as possible. By staying consistent (even on the weekends), the body can self regulate and create the right hormone release each evening to set up for a deep sleep. A study with 1,000 people conducted by Harvard University found that the time you wake up every morning may be just as important as the time you go to bed the night before. The results showed people with a strict wake-up time reported being more content overall in every area of their lives.

10-Minute Meditations for Stress Relief, Deep Sleep, Sustained Concentration & Accelerated Energy

Meditation has never come easy for me. I do enjoy a variety of wellness experiences, but when it comes to sitting down and meditating, I can officially say that I have never been successful for sustained periods of time. In fact, I have had many meditations using an app where I spent half the time texting. The lovely instructor’s voice was telling me to exhale to let go, while I was holding onto the phone, rapidly replying. Needless to say, I did not experience all of the profound benefits that come with a meditation practice. I was simply just checking a box to think I completed the mental wellbeing part of my routine.

Since my futile attempts, I have learned a much more practical way of experiencing meditation. My great friend and team member, Adam Peot, is a certified Meditation Coach, Yoga Instructor and Holistic Practitioner. He has been immersed in meditation for the last twenty years, creating an accessible way to implement mindful practices for all of us in a 24-7 workweek. For this week’s blog, I will share some strategies I learned from Adam and guided meditations designed for stress relief, strengthened immunity, enhanced focus, and accelerated energy.

This brief outline of helpful practices and tips is designed to support you with incorporating meditation and mindfulness into your daily life for greater clarity, ease, focus, heath and less-stressful living. Approach these practices as free, accessible and time-tested tools for daily renewal.

Sit comfortably in a quiet place, rather than trying to copy an image in your head of how one “should” look while meditating. Find a sense of natural aligned ease that you can carry from your practice into daily living.

Your practice unfolds from interest to effort to practice, to an effortless way of being. Begin with a few minutes and lengthen as you feel comfortable. Silence is great, but some relaxing music or time in nature may help as well, so try both out. Keep it simple.

Stress Reduction

Using breath and body awareness to shift, settle, expand and ease our state,(de-stress) energy.

- from tension to ease
- from contraction to space
- from feeling scattered outwardly to centered inwardly

Sitting in a comfortable chair or lying down with eyes closed. Breath = the link and regulator of body and mind.

Smoothly, naturally and slowly breathe in a 3-2-1 inhale, pausing, and 3-2-1 exhale.

Belly to Full Body Breathing- It is common to breathe shallowly into the chest which can lead to tension and getting stuck in our busy minds. By shifting the awareness to the belly and then full body breathing the entire body-mind and nervous system can settle, expand and calm.

Concentration

Energy and mind centering (vs being scattered and exhausted). Like fine tuning a telescope for closer examination and clarity, we use breath and awareness to sharpen our presence and quality of mind power.

Training the distracted “monkey mind”

- from scattered to centered
- from blurry to sharp
- from shallow to deep

Breath counting (1-10) and then breath following (without wandering off). Session by session you will tame the untrained mind and shift from being run by it, to using it as your tool and ally.

Open Presence- Sitting comfortably with eyes lightly open, focus on the clear space in front of you rather than the objects and sensations that arise. Not too tight, not too loose, you become aware of being aware. Rejuvenating Inner Stillness arises. Sensations and thoughts habitually pull your attention away, but gradually you come back to open clear lucid presence (natural awareness) and the moments of remembrance begin to outweigh the periods of forgetfulness.

In this space you have the freedom to respond rather than react.

Energy

As all of life is made up of energy, we tune in to and use our awareness and movement to center, settle and relieve the tensions that get built up. Then one can build up rejuvenating focused energy.

Dynamic Meditation- Sometimes before one is able to truly benefit from more still meditations, one has to get rid of the tensions that accumulate in body and mind. All dynamic means is to move; to dance, shake, exercise, walk; just do something physical to loosen up the stuck energy before you settle into stillness.

Chi Gathering- First rub your hands briskly together to feel the warm chi energy that energizes your body-mind. Using relaxed breathing and awareness of your body's natural energy centers (palms, soles of feet, pelvic floor) to first gather and then pull the energy from these centers into the space beneath and behind your navel.

Immunity

Using calm breathing and visualization to help guide your body and energy back into homeostasis and natural well-being. Like a cut that scars and heals purely from the internal genius of our body, our entire system wants to “heal” and recover like that cut.

Lying or sitting, begin to scan your body from head to toe first visualizing and then feeling each aspect of your body aligned, pure, flowing, functioning, pain free, using neuroplasticity to rewire “as if” your body's inherent wellness is already underway.

It may be challenging at first, but in time it will become more rejuvenating and your immune system will thank you. These practices will begin to yield direct immediate results with no harmful side effects.

The Cold Fighter

The Cold Fighter Smoothie

This smoothie is the perfect option to turn to when you are in need of an energy boost. With the star ingredient being strawberries, this delicious snack will also boost your immune system!. Being in the midst of flu season, a little extra boost wouldn’t hurt anyone. Check out this fun and simple recipe below!

STAR INGREDIENT: STRAWBERRIES

Why: Why: These fruits are loaded with vitamin C, which helps lower inflammation and boost the immune system. Vitamin C helps to prevent free radicals from harming the body. When the immune system is suppressed from stress or over-activity, it creates an inflammatory environment in the body. Vitamin C helps to prevent that from happening. 

INGREDIENTS:

• 1 heaped cup fresh or frozen strawberries 

• 1 cup almond or coconut milk

• 1 tablespoon flaxseed

• 1 teaspoon honey

• 1/2 teaspoon vanilla extract

• 3 ice cubes

DIRECTIONS:

• Add all your ingredients into your blender

• Blend ingredients together

• Pour into a glass and enjoy!