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New Year, New Rhythm

Why Timing and Real Food Are Your Best Health Tools

Happy New Year! As a chiropractor, I see many of you coming into the office this month with a renewed focus on wellness. Whether you want to lose weight, reduce joint pain, or simply feel more vibrant, the most effective strategy I’ve seen doesn’t involve a complicated "fad diet." Instead, it focuses on two fundamental pillars: When you eat and What you eat.

This formula relies on a powerful concept called Intermittent Fasting (IF) combined with a "Real Food" foundation.

The Science of "The Switch"

Most of us eat from the moment we wake up until we go to bed. Trust me, we've been guilty of this too! This keeps our insulin levels high all day. Think of insulin as a key that opens the doors to your cells to store energy. When insulin is always "on," your body stays in storage mode.

By following a 14/10 (10 hours of eating, 14 hours of resting) or 16/8 (8 hours of eating, 16 hours of resting) rhythm, you allow your body to flip a "metabolic switch." Research shows that after about 12 hours without food, your body exhausts its sugar stores and starts burning stored fat for fuel.

Cellular "Spring Cleaning" (Autophagy)

One of the most exciting research findings in recent years is a process called autophagy. Think of this as your body’s internal recycling program. When you are in a fasting state, your cells begin to "clean house," breaking down and removing old, damaged components. This cellular repair is linked to better brain health, a stronger immune system, and even slower aging. It’s not just about losing weight; it’s about upgrading your biology.

Reducing Inflammation and Joint Health

As a chiropractor, I am particularly interested in how fasting affects inflammation. Chronic inflammation is like a low-grade fire in the body that contributes to back pain, stiff joints, and "brain fog."

Studies show that intermittent fasting significantly lowers inflammatory markers. When you combine this with weight loss, which reduces the physical "load" and mechanical stress on your spine, your joints feel better, your adjustments "hold" longer, and your recovery times speed up.

The Formula: What to Eat

While the timing is the engine, your food is the fuel. To see the best results, I recommend focusing on these four categories:

  • High-Quality Protein: Meat and eggs keep you full and provide the building blocks for muscle and tissue repair.

  • Any and All Vegetables: These provide the fiber and micronutrients your body needs to thrive.

  • Fresh Fruit: Nature’s "sweet treat" is perfect for energy and antioxidants.

  • Zero-Calorie Drinks: Stick to water, black coffee, or plain tea. Staying hydrated without sugar is the secret to keeping your energy stable throughout your fasting window.

By giving your body a scheduled rest and fueling it with real, whole foods, you aren't just "dieting", you are working with your biology to create a healthier, more resilient you.

This is part one of a two part series, look for that post soon!





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