Metabolic health is about how efficiently your body converts food into usable energy, regulates blood sugar, manages inflammation, and maintains healthy body composition. It is the biological foundation that supports focus, emotional regulation, creativity, and resilience at work. When your metabolism is overloaded by chronic stress, poor sleep, and chaotic behaviors, you might feel wired but tired: mentally foggy, emotionally reactive, and physically drained. When it is supported, you experience steady energy management, clearer thinking, and a greater sense of control over your day.

For professionals in demanding mental and emotional roles—leaders, entrepreneurs, clinicians, executives—the goal is not perfection but sustainable change. Quick fixes and 30‑day challenges rarely stick because they ignore the complexity of habits, environment, and identity. This is where the importance of coaching becomes clear: a good coach helps translate knowledge into daily behaviors, builds accountability, and designs strategies that fit your real life, not an idealized version of it. Coaching can be the bridge between understanding what to do and actually living it consistently.

The first strategy to improve metabolic health in high-pressure jobs is to stabilize your daily rhythm of energy and glucose. Think of your workday as an endurance event, not a sprint. Starting the day with a protein-rich, fiber-rich meal, or a well-structured first meal if you practice time-restricted eating, helps prevent mid-morning crashes and reactive snacking. Building meals around whole foods—lean protein, healthy fats, colorful vegetables, and minimally processed carbohydrates—smooths out blood sugar swings that can otherwise magnify anxiety, irritability, and impulsive decisions. Over time, these food choices support longevity by reducing the risk of metabolic syndrome, cardiovascular disease, and cognitive decline.

Alongside nutrition, strategic energy management is essential. Many knowledge workers treat their brain as if it were disconnected from their body, but cognitive performance is deeply linked to physical state. Short movement breaks, even two to five minutes every hour, change the way your body uses glucose and oxygen. Instead of long, uninterrupted blocks of sitting, you can introduce micro‑behaviors such as standing calls, walking meetings, light mobility between tasks, or a brief bout of stairs after intense conversations. These tiny actions may not feel heroic, but they create a compound effect: better circulation, lower stress, more stable focus. Sustainable change is much more likely when the effort level of the behavior is low and easy to repeat, especially on your busiest days.

The second strategy is to deliberately train your stress and sleep systems as if they were business-critical assets—because they are. Chronic psychological load activates stress pathways that, when left unmanaged, impair metabolic function. You can’t always change the demands of your job, but you can change your response. Daily decompression rituals—such as breathwork, journaling, prayer, or short mindfulness practices—help your nervous system downshift from constant alert. Over weeks and months, this reduces baseline tension and protects both emotional and metabolic health.

Sleep is another pillar often sacrificed first and regretted later. Late-night emails, scrolling, and heavy meals close to bedtime fragment rest and push your biology toward survival mode. Establishing a consistent wind-down routine, dimming lights, and setting a firm “digital sunset” helps your brain transition into deeper, more restorative sleep. Good sleep improves insulin sensitivity, appetite regulation, and emotional regulation, all of which feed back into better behaviors the next day. This is the virtuous cycle of longevity: the more you respect your recovery, the more capacity you have to perform at a high level without burning out.

The third strategy is to design your environment and identity around the person you want to become, not just the habits you want to start. Many interventions fail because they rely purely on willpower in environments built for distraction and convenience. An effective approach is to align your space, routines, and social circle with your goals. Stocking your office with supportive snacks, scheduling movement breaks in your calendar, setting visible reminders to drink water, or even organizing walking 1:1s with colleagues are all examples of using environment to nudge metabolic health in the right direction. They reduce friction and make better behaviors the default, not the exception.

At the psychological level, shifting identity is even more powerful. Instead of “I’m trying to be healthier,” you might adopt the identity of “I am a high performer who protects my energy and health so I can lead long term.” When you see yourself this way, every choice—whether to stay up late, skip movement, or binge on ultra-processed food—stops being a random act and becomes a vote for or against the person you are becoming. This is where the importance of coaching reappears: a coach can reflect your blind spots, help you clarify your identity, and remind you of your deeper why when motivation dips.

Coaching is not about someone dictating rules; it is about collaboration, experimentation, and feedback. A good coach understands that sustainable change in metabolic health arises from realistic, incremental adjustments: one improved meal, one protected sleep window, one new micro‑habit at work. Over time, these choices compound. They help you build a life where high performance and health coexist rather than compete. They also reinforce the central truth: we have the power to choose and control our choices, even in environments that feel chaotic.

In the end, improving metabolic health in demanding mental and emotional jobs is not a luxury; it is a strategic necessity for performance and longevity. By stabilizing your energy through smarter nutrition and movement, training your stress and sleep systems, and reshaping your environment and identity, you create a foundation that supports sharper thinking, better emotional balance, and more resilient leadership. You move from reacting to your workday to leading it. And with the right coaching and commitment to sustainable change, those small daily behaviors become a long-term investment in the quality and length of your life.

The post Metabolic Mastery for High-Pressure Minds: How Coaching, Daily Behaviors, and Energy Management Create Sustainable Change and Longevity appeared first on Balanced Rebel.

Smart eating isn’t restrictive deprivation; it’s a vibrant dance of delicious discovery, one where taste and health join hands in a beautiful waltz. It’s about understanding that while our hunger pangs might soften, our bodies still yearn for the same vital nutrients to keep our bones strong, our minds sharp, and our energy levels soaring. It’s about embracing the supermarket aisles as treasure troves of possibilities, and navigating them with the confidence of a seasoned explorer, ready to unearth the hidden gems of health on every shelf.

But how do we translate this philosophy into action? How do we conquer the vast expanse of a supermarket, armed with our newfound understanding of smart eating? Fear not, fellow rebels! Here’s your compass for navigating the labyrinthine aisles and emerging victorious, your basket brimming with the goodness your body needs:

1. Charting the Course: Embrace the Perimeter: Ditch the siren song of the inner aisles, where processed temptations lurk in colorful wrappers. Instead, hug the perimeter, the vibrant haven where fresh produce, lean protein, and whole grains bask in the warm glow of health. Fill your cart with a kaleidoscope of fruits and vegetables, aiming for the deepest hues – think berries, leafy greens, and peppers bursting with antioxidants and essential vitamins. Befriend the fiber force that is whole grains; brown rice, quinoa, and oats offer sustained energy, digestive bliss, and a symphony of fiber for your gut to celebrate. Choose protein sources like chicken, fish, and beans, low in saturated fat and rich in essential amino acids. Don’t forget the plant-based powerhouses like lentils and tofu – they’re protein champions without the hefty baggage.

2. Label Literacy: Becoming a Decoder King/Queen: Don’t let the cryptic whispers of food labels lead you astray. Become a master decoder, a label-reading superhero! Focus on ingredients you can pronounce, and politely bid farewell to added sugars and sodium, those unwelcome guests at your health party. Remember, frozen and canned friends can be budget-friendly and still hold a wealth of nutrition. Just choose options that haven’t drowned themselves in sugary syrups or salty baths.

3. Planning Perfection: The Antidote to Impulse Woes: Wandering the aisles like a lost soul is a recipe for unhealthy detours. Instead, plot your course like a seasoned captain! Equip yourself with a grocery list curated with healthy options in mind. This empowers you to make mindful choices and avoid impulse purchases that might leave you feeling regretful later.

4. Portion Perfection: Celebrating Mindful Bites: Savor each bite, and appreciate the symphony of flavors dancing on your tongue. Mindful eating is key! Use smaller plates and bowls to control your portions, allowing you to enjoy the goodness without overindulging. Remember, every healthy choice is a victory, a mini-celebration of your commitment to smart eating.

5. Spice Up Your Life: The Flavor Revolution Begins: Ditch the salt shaker and sugary sauces, and let the vibrant world of herbs and spices be your new best friend. Experiment with different combinations, creating flavor masterpieces that tantalize your taste buds while keeping your food healthy. Turmeric, cayenne pepper, ginger, and cinnamon – these are just a few of the culinary wizards waiting to cast their spell on your meals.

6. Beyond the Supermarket: Embracing the Bounty of Nature: Remember, the supermarket isn’t the only source of culinary magic. Explore local farmers’ markets, where fresh produce sings with the vibrancy of the season. Connect with community gardens, where the earth’s bounty thrives. These experiences not only nourish your body, but also enrich your soul and connect you to the very source of your sustenance.

7. Hydrate to Celebrate: Water, the Elixir of Life: Don’t forget the unsung hero of the health party – water! Keep a reusable bottle by your side, and throughout the day, raise a toast to your well-being with this life-giving elixir. Infuse it with slices of cucumber, mint, or citrus fruits for a refreshing twist, and let your body sing with the joy of proper hydration.

8. The Joy of Movement: Fueling Your Active Spirit: Smart eating isn’t just about the food on your plate; it’s about the symphony of movement your body craves. Find an activity you love, whether it’s a brisk

Remember that smart eating isn’t a destination; it’s a vibrant journey filled with delicious discoveries and mindful choices. There will be stumbles, there will be days when pizza calls your name louder than vegetables, and that’s okay! This is a journey of self-discovery, an adventure in understanding your body’s needs and honoring them with every bite. Celebrate every healthy choice, every step towards a more vibrant you.

The post Conquering the Supermarket: Smart Eating Strategies for Nutrient Wisdom appeared first on Balanced Rebel.

The Nutritional-Emotional Connection

Nutrition is more than just fuel for our bodies; it’s a catalyst for our emotional well-being. A stress management coach often emphasizes the intricate relationship between what we eat and how we feel.

Balancing Blood Sugar

One of the first principles of nutrition for stress management is stabilizing blood sugar levels. The rollercoaster ride of blood sugar spikes and crashes caused by sugary and processed foods can wreak havoc on our emotions. It can lead to irritability, mood swings, and increased stress. In contrast, opting for complex carbohydrates, whole grains, legumes, and vegetables can provide a steady source of energy, promoting emotional stability.

Micronutrients: Nature’s Stress Busters

Micronutrients, such as vitamins and minerals, act as natural stress relievers. Magnesium, found in leafy greens, nuts, and seeds, supports relaxation and helps mitigate stress. Vitamin C, abundant in fruits and vegetables, is crucial for adrenal gland function, aiding in the regulation of stress hormones.

Protein for Resilience

Protein is another essential component of a stress-resilient diet. It not only keeps us feeling full and satisfied but also provides the amino acids necessary for neurotransmitter production. These neurotransmitters, like serotonin and dopamine, play a vital role in regulating mood and managing stress.

Brain-Boosting Fats

Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are renowned for their brain-boosting properties. They enhance cognitive function and mood, valuable tools in navigating stressful situations.

Hydration and mood

Even mild dehydration can impact mood and cognitive function, making hydration a crucial aspect of stress management. Opt for water, herbal teas, or infused water with citrus and herbs to stay adequately hydrated.

Holistic Health Coaching: A Guiding Light

Holistic health coaching understands that stress management goes beyond dietary choices. It encompasses mindfulness, exercise, sleep, and emotional well-being. But nutrition remains a central pillar in this holistic approach.

Stress-Reducing Foods

Certain foods are known for their stress-reducing properties:

• Berries: Rich in antioxidants, berries combat oxidative stress caused by chronic tension.
• Dark Chocolate: In moderation, dark chocolate triggers the release of endorphins, the body’s natural stress fighters.
• Green Tea: Abundant in L-theanine, green tea induces relaxation without drowsiness.
• Probiotic-Rich Foods: A healthy gut is linked to lower stress levels. Incorporate yogurt, kefir, or fermented foods into your diet.
• Nuts: Almonds, pistachios, and walnuts are packed with stress-reducing nutrients.

Mindful Eating Enhances the Experience

Incorporating mindfulness into mealtime can amplify the stress-reducing benefits of your diet. By paying attention to what you eat, savoring each bite, and eliminating distractions, you not only prevent overeating but also cultivate a sense of calm and contentment.

In the quest for aging stronger and achieving peak performance, remember that nutrition is a potent ally. It’s a fundamental component of holistic health coaching and stress management. By making conscious dietary choices, you empower yourself to face life’s challenges with resilience and vitality, one nourishing bite at a time.

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Caffeine Addiction
— A lifestyle problem

We all have this preconceived notion that caffeine gives us energy but the reality is that caffeine stimulates the central nervous system, causing increased alertness which gives most people a temporary energy boost and improves moods. Or so you think!

Caffeine may give you a high in the short-term, but it also stimulates the nervous system meaning that caffeine can contribute to increased levels of stress.

Caffeine also increases cortisol and epinephrine levels both at rest and during periods of stress. High amounts of caffeine can lead to negative health effects associated with prolonged elevated levels of cortisol such as elevated blood pressure, increased sugars (glucose) in the bloodstream, suppressed immune system, amongst other physical effects. 

If you are a frequent reader of our newsletter, you would know very well that we highly recommend that you manage your stress levels in order to maintain continuous optimal body performance. So, if you don’t currently have a recovery strategy in place in order to reduce your stress levels, consuming any drink with caffeine will only make your stress levels rise.  Remember, stress is cumulative until we put strategies in place to manage these stressors properly.

We tend to believe that our bodies are just like computers, needing to be at optimal performance at all times no matter what the situation. We expect to work all day, go home to our friends and families, have a lovely evening and then sleep perfectly to recover our energy. Truthfully, how often does that actually happen?  

Unfortunately, we are not computers. We are human individuals that need to help our bodies understand the real value and challenges of our current lifestyles. With all our current, everyday stressors, caffeine won’t be of much help if we don’t have recovery strategies.  In fact, using caffeine as a stimulant will work in the opposite direction and worsen our stress levels. 

This unnatural way of keeping our bodies alert eventually takes a toll. Our natural way of functioning gets disrupted due to our constant intake of caffeine and impacts how we feel and behave. There are other options out there that are worth exploring that can increase your energy levels and awareness without increasing your stress levels. Some options include breathing exercises, walking, physical activity, meditation, etc… Just to name a few.

Don’t get us wrong, we all loooooove a good espresso but such a treat should not be abused.  

Our belief at Balanced Rebel is based on awareness. When you are aware, you can both indulge and control your health.  So ask yourself, what is the value of my coffee? Is it emotional?  Am I just looking for that additional energetic rush? Is it just to socialize? Whatever your findings, remember there is no right or wrong answer. Just ask yourself if that habit fits the purpose you are looking for without compromising your sleep, eating habits, rest & recovery and ultimately your health. 

At the end of the day, it’s all about you and what works for you as an individual. 

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Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller action steps goals could do more for our health.

“Small action steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 10 to try:

1. Become aware of the way your living. Take small notes on your habits (we think we know them all by heart, but you will be surprised….). Only awareness can lead you to change the things that are not working for you.
   
   
2. We were made to move. Moving is part of our nature but our lifestyle is making us more and more sedentary. An effective way to start to move is to walk and count your steps. If you want to take it to next level set the number of steps you want to do daily, start with a smaller number and then increase it on a daily basis to push you a little bit. A 10 minute walk daily helps to reduce stress, support weight loss, improve energy levels and improves sleep.
   
   
3. Avoid breakfast. YES, you read it right. Breakfast is not the most important meal of the day. The line “Breakfast is the most important meal of the day” was invented in the 19th century by James Caleb Jackson and John Harvey Kellogg to sell their newly invented breakfast. Yes, you also read it right the food industry people told us what was important for our body. Balanced Rebel opinion is that if you really need to have breakfast have it but avoid simple carbs (cereals made of grains, bread, refined sugar) to avoid higher blood sugar spikes.
   
   
4. Become aware of how much veggies, fruits, protein you eat vs rice, pasta, bread (by the way we don’t think simple carbs are the bad guys, we think that we eat way more than we need).
   
   
5. Have at least one moment a day for you, even if its only 3 minutes a day. Use these 3 minutes to become aware of your breathing and your thoughts at that moment. Its a great strategy to recover during working hours. We recommend this strategy to all our customers.
   
   
6. Did you ever consider having a sleep routine. A sleep routine is a habit that prepares our body to go into sleep = recovery mode. We are not computers (even though our lifestyle makes us believe we are) and our body needs to move from working mode to recovery mode and nothing better than having a sleep routine to improve your sleep quality and duration and recovery.
   
   
7. Consider supplements. The nutritional value of the food we eat nowadays, even the organic stuff do not contain same quality of nutrients as they had in the past, so giving a little bit extra love to your body will improve your needs of nutrients.
   
   
8. Use recovery strategies to lower your stress levels. When well managed stress is good and can helps us achieve great results but when it becomes unmanageable we start to have insomnia, digestive problems, our immune system becomes weaker, inflammation becomes more recurrent, etc….Recovery strategies are small action steps we can do daily, weekly or monthly to help us maintain stress at the level that works for you. At work do a break every 90 minutes and speak to a work colleague about anything but work or go for a short walk or do some squats (yes you can do squats at work, its a strategy used by a lot of top executives)
   
   
9. Don´t numb your emotions. We are not taught how to deal with difficult emotions (we call it difficult because there are no good or bad emotions, they all have a purpose). Normally when we tend to numb our emotions we try to compensate that emotion with something that gives us pleasure so we don’t need to deal with it. Example: sadness is probable (Balanced Rebel opinion) the most important emotion we have because it tells you what is not working for you at that point in time, if you numb sadness with pills or alcohol or anything that tries to beat that emotion you will never be able to understand the root of the problem.
   
   
10. The most important one. Happiness happens by choice not by chance! So look to all the things that really bring you happiness and those are the ones you should really value. A good exercise you can do in case you get confused is to imagine you are dying what would be the things you missed the most….we are 100% sure that no one will say the house on the beach or the car I drive, or the all the time I give to work and take it from my family

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Eat Your Stress Away!
(Yes you read that right)

We all know that when we are stressed, we turn to our comfort foods. You know the ones; burger and fries, mac and cheese, a nice tall drink, wine, beer, brownies and cakes etc. Now, your mouth may be watering but stop right there, this is not a sustainable solution. See, when your body isn’t getting the proper nutrition, you start feeling lethargic, less energetic, and tired which affects your focus and concentration, in turn leading to more stress. It’s just a vicious cycle that you don’t need or deserve. The good news is that we have a solution that will both satisfy your cravings and reduce your stress.

Stress Reducing Diet

Foods that Fight Stress

I know what you’re thinking – “Foods that are healthy are not as satisfying as the foods I crave when I’m stressed”. This is not necessarily true. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups. We won’t lie to you, there will be an adjustment period but in the long-run you will feel so much better, calmer and clearer and the choices are also delicious.

So, rather than choosing a temporary and guilt-ridden food option, try adding whole grains, leafy vegetables, and lean proteins as basic staples of your diet. These tasty and energy-boosting choices will ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health issues. 

Let’s look at some great stress-busting foods that are easy to incorporate into any diet.

• Avocados – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways. Whether you enjoy them raw, whisked into sauces, dressings and dips, or in a delicious smoothie, this nutrient-dense fruit has the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. Be careful though, this beautiful fruit is high in fat so don’t overdo it.
• Blueberries – If you’re feeling stressed out and reaching for a sweet or salty snack, swap chips or ice cream for one of the best and tastiest superfoods on earth. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you better deal with stress and reach a higher level of inner peace. 
• Chamomile Tea – Instead of reaching for that soda or super frapuccino light cream, caramel blab bla bla, try a nice cup of chamomile tea. First of all, it’s super tasty. Second, it’s like peace in a cup. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks and sodas, can and often will lead to increased stress levels. Clinical trials have proven that chamomile tea is effective in reducing symptoms of generalized anxiety disorders which is why it has long been used as a natural bedtime soother. Go on, make yourself a cup now. 
• Chocolate – We told you there was good news! Although chocolate is usually seen as an unhealthy treat, there is an undeniable link between chocolate and how it affects our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean you can start binging on chocolate bars every time you’re stressed out. Chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress. Now, once again, consume in moderation. 
• Beef – Yes, beef! Your best bet is grass-fed beef.  It’s not only kinder to the environment and animals, it’s also good for us. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamin C and E, which helps your body fight stress and anxiety. Grass-fed beef may be a little more expensive but it is considerably lower in fat than traditional beef while being higher in omega-3. It’s money well spent. Trust us! 
• Oatmeal – What?  Oatmeal?  Yes, Oatmeal!  Oatmeal is great because it’s versatile. It can be a comfort food or a sweet snack if you add berries.  Oatmeal also has a large number of healthy properties that will actually make you feel better from the inside out. As a complex carbohydrate, oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.  You can’t argue with that now can you? 
• Walnuts – Both healthy and delicious! Walnuts are a healthy snack that helps reduce stress levels. There is no denying the sweet, satisfying flavor of walnuts that can serve as a tasty snack in-between meals or as part of a healthy desert. Walnuts are so versatile in that you can add them to salads, sweet treats or even your coffee. 
• Pistachios – It just keep getting better! Pistachios are great for snacking (obsessively) and can also help combat stress and anxiety.  Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic.  It’s important to stick to the recommended serving size though (don’t obsess). 
• Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of everyone’s diet. Along with stress combatting properties, leafy greens are full of nutrients and antioxidants which help fight diseases and leaves your body feeling healthier and more energized. Dark leafy greens like spinach or arugula, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, the ‘feel-good’ chemical. Including leafy greens a staple in your diet will help you feel happier and less stressed-out overall.  They are also very kind to the waistline. 
• Fermented foods –Don’t get turned off by the description. Fermented foods are actually tasty. They include yoghurt and cheese! Eating fermented foods helps your gut health, which improves mental health and reduces stress levels. This beneficial bacteria has a direct effect on brain chemistry and transmits positive mood and behavior regulating signals to your brain via the vagus nerve. How great is that?

Putting it all together. Your Diet Plan.

Planning your meals wisely will keep you physically fit and healthy. The added bonus is that it will make you mentally stronger and able to better manage stress levels. Knowing which foods to avoid and which are the best to reach for when that need to snack hits in times of stress and anxiety is important in gaining control over your emotions and fears.  Traditional comfort foods may make you feel better temporarily but actually cause you more turmoil in the long-run.  Choose wisely! 

Choosing stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, pistachios, or even a fruit smoothie with avocado and leafy greens can help you feel better, both in the short and long term.  When it comes to combatting stress, it’s important to make sure that for the most part, you are eating a healthy and balanced diet. 

In order to stay on track and really benefit from these natural and delicious foods, plan your meals ahead of time to avoid impulse eating. It’s a great idea to create a meal plan for your week in advance to make sure that you have a good selection of these stress-busting foods in your kitchen or office at all times. It may take a little getting used to but your mind and body will thank you.  Now, get to it…start planning! 

The post Eat Your Stress Away! appeared first on Balanced Rebel.

Intermittent fasting is actually more of a lifestyle and brings a whole package of health benefits, weight loss being just one of them.

Let´s have a look into the intermittent fasting concept: intermittent fasting is the practice of occasionally going for extended periods of time without eating, and yes, your sleeping hours do count as fasting time. All that means is that you eat within a given window and then fast for the rest of the time through the day.

There are different formulas for intermittent fasting, some of them are: 12/12 (you have an eating window of 12h), 16/8 (the most popular one, you fast for 16 hours and have a eating window of 8h) and the 24h (where you can fast for a full day). When it comes to the last option, please bear in mind that there is a limited number of days you can go doing this type of fasting and is not advisable for beginners. We also recommend speaking with your physician before going through such long periods of fasting.

We normally suggest to our clients that want to explore Intermittent Fasting to start with 12/12 and see how the body responds, so that they can become aware of the physical and energetic changes in the body and see how their body is reacting to this new way of eating. Once the body and mind has acclimated, we recommend moving to the 16/8 method.

During the fasting period, water and zero-calorie beverages such as black coffee and tea are permitted. But have in mind that during your eating periods, “eating normally” does not mean going crazy. You’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items, and sweet treats.

The timelines for fasting also vary from person to person and are depending on the goals that one has for themselves. Regardless of the fasting method you choose it’s important to highlight that your success in implementing this habit depends on setting a method that works for you and that can be sustained over a long period of time

Human evolution gave us the ability to go without food for many hours, several days or at times, even longer. In prehistoric times, before humans learned to farm, humans were hunters and gatherers who evolved to survive and thrive for long periods without eating due to scarcity of food. It took a lot of time and energy to hunt game and gather nuts and berries, therefore they simply had to fast.

Nowadays, our eating habits, the ease of getting food by ordering it on your phone, tv or internet, entertainment available 24/7, long working hours seated in front of a desk, online chatting, etc… are changing the way we live with a huge impact in weight gain.

Scientific evidence shows that intermittent fasting does more than burn fat. This metabolic switch will affect both your body and your brain. The fact that our body is not focused on digesting food, several things happen during intermittent fasting that can protect your bodily organs against chronic diseases, low grade inflammation, type 2 diabetes and more.

Some benefits of intermittent fasting according to research includes:

• Boosts verbal memory in adults
• Improves blood pressure and resting heart rates
• Young men that fast for periods of 16h showed fat loss while maintaining muscle mass

It’s important to try methods that make you happy and work for you.  If following a set of rules of when you eat seems stressful or uncomfortable, then intermittent fasting may not be right for you.

The post Intermittent Fasting 101 appeared first on Balanced Rebel.

A good diet is important for good health. A healthy and varied diet can help maintain a healthy body weight, enhance general wellbeing and reduce the risk of a number of diseases including heart disease, stroke, cancer, diabetes and osteoporosis.

A healthy diet consists of understanding the macro and micro nutrients and the value and importance for your body to function well. Macro Nutrients are: Fat, Carbohydrates and protein, which are the nutrients you use in the largest amounts. Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body’s structure and system. Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals. Vitamins are necessary for energy production, immune function, blood clotting and other functions.

A healthy diet will serve a good balance of each of the nutrients listed above. Of course, different individuals will need different amounts of nutrients, we believe that bio-individuality needs to be respected and one individuals favourite food can be someone else’s poison. Other factors such as age, body size, activity level and gender also affect the amount of food you should eat. 

A healthy diet is a diet that nourishes your body, providing the right nutrients to work at its optimum state having in mind that you have a unique bio-individuality that needs to be respected in order to achieve optimum health.

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