Unlock the secrets to living a joyful, energy-filled life with our latest episode of Words of Wellness! Join Shelly as she unravels the complexities of intermittent fasting and time-restricted eating. Have you ever wondered if skipping breakfast could actually be sabotaging your metabolism? We'll explore this and more, diving into the potential benefits and pitfalls of certain eating patterns, ensuring you're equipped with the knowledge to make the best choices for your health.
In addition, discover the undeniable power of protein and its role in maintaining a robust metabolism and overall well-being. Consuming an adequate amount of protein daily is critical to contributing to the maintenance of lean muscle which we know is an important component to not only physical health but brain health as well. As Shelly references the science behind protein consumption and intermittent fasting, she continues to convey the most effective protocol when incorporating both. As a health and wellness professional with over 35 years of experience, Shelly aims to answer your questions and provide the most up-to-date research when it comes to nutrition, exercise and the best strategies for enhancing your overall health and wellness. Tune in for actionable insights and expert advice that promise to steer you toward a healthier, happier you. Whether you're new to these topics or seeking deeper understanding, this episode will help guide you to make informed wellness decisions.
High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix
Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.
Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
Unlock the secrets to living a joyful, energy-filled life with our latest episode of Words of Wellness! Join Shelly as she unravels the complexities of intermittent fasting and time-restricted eating. Have you ever wondered if skipping breakfast could actually be sabotaging your metabolism? We'll explore this and more, diving into the potential benefits and pitfalls of certain eating patterns, ensuring you're equipped with the knowledge to make the best choices for your health.
In addition, discover the undeniable power of protein and its role in maintaining a robust metabolism and overall well-being. Consuming an adequate amount of protein daily is critical to contributing to the maintenance of lean muscle which we know is an important component to not only physical health but brain health as well. As Shelly references the science behind protein consumption and intermittent fasting, she continues to convey the most effective protocol when incorporating both. As a health and wellness professional with over 35 years of experience, Shelly aims to answer your questions and provide the most up-to-date research when it comes to nutrition, exercise and the best strategies for enhancing your overall health and wellness. Tune in for actionable insights and expert advice that promise to steer you toward a healthier, happier you. Whether you're new to these topics or seeking deeper understanding, this episode will help guide you to make informed wellness decisions.
High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix
Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.
Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health, Shelly Jefferis
Speaker 1:
And what I want to encourage everyone to do is to take steps today, to take action today that's going to not only help you be healthy today but in the future, so that you can not just live a long life but live a quality of life where you feel good, you have energy, you have joy-filled life and can live day to day with feeling your best. Do you get confused by all of the information that bombard us every day on ways to improve our overall health and our overall wellness? Do you often feel stuck, unmotivated or struggle to reach your wellness goals? Do you have questions as to what exercises you should be doing, what foods you should or should not be eating, how to improve your overall emotional and mental well-being? Hello everyone, I am so excited to welcome you to Words of Wellness. My name is Shelly Jeffries and I will be your host. My goal is to answer these questions and so much more To share tips, education and inspiration around all of the components of wellness through solo and guest episodes. With 35 plus years as a health and wellness professional, a retired college professor, a speaker and a multi-passionate entrepreneur, I certainly have lots to share. However, my biggest goal and inspiration in doing this podcast is to share the wellness stories of others with you, to bring in guests who can share their journeys so that we can all learn together while making an impact on the health, the wellness and lives of all of you, our listeners. The ultimate hope is that you leave today with even just one nugget that can enhance the quality of your life, and that you will. We all will, now and into the future, live our best quality of lives, full of energy, happiness and joy. Now let's dive into our message for today. Hello everyone, and welcome back to Words of Wellness.
Speaker 1:
My name is Shelley and I Peter Greenlaw, and if you haven't yet listened to the episode, I highly encourage you to do so and it just got me thinking that I wanted to jump in and share a few thoughts with you all in regards to a couple hot topics, and one of which is intermittent fasting and time-restricted eating, and I also want to talk about the power of protein, and I think that this is a topic that's really hot right now. However, it's interesting to note that intermittent fasting has been around for decades. It's not a new decades. It's not a new practice, but it has gained in popularity in recent years, probably within the last decade or so, I would say. And you know, I know there are a lot of different protocols and techniques that individuals will follow and it seems to usually be for the purpose of weight loss and that is usually, if not always, the initial motivation. And I wanted to speak on that for just a moment, because more and more science has come out to show us that time-restricted eating, which many refer to as intermittent fasting, can have benefits, can have benefits, but there also can be a couple detrimental results from following that protocol.
Speaker 1:
Now, when we talk about time-restricted eating, we are talking about a window during the day where an individual will consume their food, so they will stop eating, let's say, six or seven o'clock in the evening, and then they won't have their first meal until maybe noon the next day. So we're talking about maybe a 15, 16 hour window where there's not any food or fuel going into the body. And when I hear individuals who have followed this, who like it, they do notice an initial weight loss and they seem to feel pretty good overall. Now I would say that it can be a place to start, it can be a jumpstart to weight loss if that is really truly a need and a goal, however long-term it's, it can have negative effects. So let me explain a couple things about this.
Speaker 1:
When we do not put any fuel in our body for hours upon hours, when we finally do eat, our body holds on to whatever we are eating because it thinks oh my gosh, I'm not going to get any food for so long, I'm going to hold onto this. So what does that do to our body? Well, it slows down our metabolism, and that actually, my friends, is the last thing we want to have happen. We want to have our metabolism fired up and as high as we possibly can have it. And when it comes to our metabolism, some things that will help to boost our metabolism one, eating regularly consuming food first thing in the morning after going so many hours without anything in our system. Three, exercise, and specifically doing exercise that includes strength training. So the more muscle mass we have and the more muscle tissue we have, the higher our metabolic rate will be. And that brings me to my next point.
Speaker 1:
When we do time-restricted eating, intermittent fasting, the science is showing that it can have a negative effect on our muscle, and I want to really stress this because having a degree of muscle mass is very important for our overall health. In fact, there is even research that has come out showing a connection between the degree of muscle and our brain health, not to mention the fact that, as we get older, having stronger muscles helps us to have stronger bones, which then helps us to be able to function at a higher level day in, day out. It helps us to prevent the risk of falling Doesn't mean we won't fall, but it reduces the risk, the risk, and also, for individuals who fall later on in life, it reduces the risk of having more serious injury from that fall. So there are so many health benefits to having muscle and there's a big concern right now, and it has been for quite a while, that when we follow this protocol of this time-restricted eating, in the long run it can, one, slow down our metabolism and two, it can actually cause us to lose lean muscle. And I just want to stress this because this is the last thing we want to have happen for our bodies, especially later on in life.
Speaker 1:
And that brings me to the point of discussing protein for a little bit with all of you the power of protein. I think that through the years it has not been emphasized enough how critical it is that we consume enough protein in our day-to-day diet. And I mean, I know back in gosh, the 80s, the 90s, back in gosh, the 80s, the 90s, what was the big thing? Bagels for breakfast. There was never any protein in my breakfast back then. Thank God, I've learned, and when you know better, you do better right. So I want to encourage you all to think about your protein intake.
Speaker 1:
There is a lot of science behind the importance of protein with each meal, the importance of having a little bit of protein in our snacks. There is what we call protein pacing that you maybe have heard about and I have shared on my podcast before four, and there's a lot of science to back up the protein pacing protocol, which is actually something that was shared by a researcher scientist, dr Paul Arciero, and I had him on my podcast a few episodes ago. I would encourage you to go back and also listen to that episode, because that's full of a lot of great, important information. But we know that it's important to have a little bit of protein with each meal. Along with that, what is the source of our protein? Well, we want to make sure we are choosing lean foods, proteins, proteins that will get absorbed by the body, and one of the highest, best quality forms of protein is actually whey whey in a whey-based shake.
Speaker 1:
But that is not all. You want to look at the quality of that whey protein and you want to make sure that it is a high, clean quality of whey protein that your body can absorb easily and your body can digest and use easily. One of the highest forms of whey protein is called undenatured, and what that basically means is that when that whey protein is processed, it's processed in a way that it's not heated, so therefore the quality of that protein, the nutrient content, is not destroyed. So we probably all understand the fact that when we heat a protein and we heat food, it changes the level of nutrient value. So undenatured protein, whey protein specifically, is not heated, so therefore it's one of the highest quality of whey proteins that we can consume. So that's very, very beneficial. That is something that I incorporate morning and at night. It has been shown that it's very beneficial to consume a lean protein, whether it be shake or maybe like a Greek yogurt, first thing within waking, within about an hour of waking, and then also having a little bit of protein right before bed could actually help with sleep and it can help with your metabolism.
Speaker 1:
So I just wanted to kind of talk about these areas a little bit with you all and just do a quick overview and, like I said at the beginning, I just wanted to piggyback on the episode that came out last week with Peter Greenlaw, and I highly encourage you to do your own research, as always, you know, look at, look at intermittent fasting, look at time restricted eating and look at the importance of protein and do your own research on finding the right sources for you personally. I know that, as a female, like I said, many, many years ago, I was not consuming enough protein. I am now. I make a point now to do it and, honestly, what makes it so much easier is being able to kind of sandwich my day with my protein shakes. That's what makes it really really doable.
Speaker 1:
So do your research, really really look into this further, especially if you are one of those individuals who does the intermittent fasting and does the time-restricted eating, and I'm going to also say that I don't want this to be an all or nothing. I have said that for years as an educator when it comes to a lot of areas, when it relates to our fitness and our nutrition. I'm not going to say that there's a lot. That is not an all or nothing situation. So if you feel like you know, let's say you've been doing the time-restricted eating and if you feel like that has been working for you you are maintaining your muscle mass, you have a lot of great energy, your health markers are good then by all means continue doing what works for you. I'm just sharing with everyone today what the science is saying and what we are discovering when it comes to the time restricting eating and how it can have a negative effect on our muscle mass. And also I want to stress the importance of consuming enough protein to help with that muscle mass, but also so many other health benefits that we gain from consuming a proper amount of protein on a daily basis. So I wanted to hop in here. I hope you find this of value Again, just a brief overview and just really get you thinking about what you might be doing day to day with your routine.
Speaker 1:
And I just want to encourage you to think about your overall health, think about the long-term effects of what you are currently doing and think about quality of life and longevity, because that is what the ultimate goal, I believe should be for all of us and I don't like to use the word should, but I want to encourage you all to really think about how you're feeling. How is your energy? How are you sleeping? How is your stress? How are your hormone levels? Are you having that checked? What is your blood sugar like? What is your cholesterol at?
Speaker 1:
Just all those different health markers, your blood pressure, your body fat percentage so many of these health markers can sometimes be, I think, neglected because there is so much focus on weight loss, and I know that that's important for so many individuals. However, we also have to really take into consideration our health and the future of our health, and what actions are we taking today that will help us and pay off in the future? And again, I will repeat myself in saying the ultimate goal and what I want to encourage everyone to do is to take steps today, to take action today that's going to not only help you be healthy today but in the future, so that you can not just live a long life, but live a quality of life where you feel good, you have energy, you have joy filled life and you can live day to day with feeling your best. So for today, that's all I wanted to hop in and share with you all. As always, do something for yourself and your wellness and until next time, everyone have a blessed week and I will see you on the next episode of Words of Wellness.
Speaker 1:
Much for tuning into today's episode. I hope you gained value and enjoyed our time together as much as I did, and if you know someone who could benefit from today's episode, I would love and appreciate it if you could share with a friend or rate and review words of wellness so that more can hear this message. I love and appreciate you all. Thank you for listening and if you have any questions or topics you would like me to share in future episodes, please don't hesitate to reach out to me through my contact information that is shared in the show notes below. Again, thank you for tuning in to Words of Wellness. My name is Shelley Jeffries and I encourage you to do something for you, for your wellness, on this day. Until next time, I hope you all have a healthy, happy and blessed week. Thank you.
