Flexible Fasting With Heather Heynen

Take a listen to learn about the layers of fasting: what they are, how you can use them to figure out your best way of fasting, what type will work best for you, where you might currently be at in the layering system and if you’re ready to move into a new layer of fasting.

Take a listen to get my take on this very often-asked question and also some practical, doable strategies you can start to implant today to lose weight, optimize health and make your fasting window feel easier.

Do you have chronic wake-ups during the night or suffer with insomnia? Over the years I have really honed a simple approach for my clients to impelent to start them on their journey of improved sleep and that’s what I’m going to give to you in this episode…my best sleep hygiene protocols!

This is a quick tips an tricks episode about 3 ways to turn off hunger. If you're using IF or TRE then you know getting started with it can be difficult as our bodies are adjusting and throwing up hunger signals. It can be hard to stay on track with your fasting goals or ways of eating goals if you're feeling hungry all the time. So take a listen to learn about 3 ways to help reduce hunger and cravings to make your fasting journey easier.

Optimizing our mitochondrial health is imperative to burning fat and reducing the aging process. Learn how to use flexible fasting to upgrade your cells’ powerhouses!

This is the most common question I get asked: How long should I fast? Take a listen to learn how to figure out your own optimal fasting times to improve your well-being.

Take a listen for a run-down of very practical strategies you can start to implement today to make Intermittent Fasting or Time Restricted Eating Feel very doable!

Many of you have started traveling again and/or are out on the road for trips or work so how do we keep the health benefits of fasting while out of routine? How do we keep ourselves from gaining weight? Keep listening for all kinds of strategies and ways you can approach being out of routine, enjoy vacation, travel with confidence and really enjoy the time with out gaining weight, overdoing it with food and continuing to feel great!

I LOVE this topic because it’s one that is very personal to me as implementing a morning routine years ago changed my life in a very dramatic way. A morning routine is very doable and can create huge results. I talk about why morning routines can be so powerful for us in changing our entire wellbeing (include or mental, emotional, spiritual and even physical (including weight loss). I give you my personal morning routine (in detail) and then give you very practical strategies to begin to implement your own doable morning routine.

If you're like most people who are trying to lose weight or lean out, get your health back or optimize physical performance you are probably a bit confused about which diet is best for you. What way of eating will get you the results you’re desiring? Take a listen to learn more.

Some of the biggest issues I see with people trying to implement fasting into their daily lives or trying to lose weight or just trying to create better health is not that they don’t know what to do, it’s that they can’t stick to the new healthy habits they really want to stick to! If you find yourself setting health goals but just can’t stick to them long enough to create the actual habit so that they feel effortless and you can keep them going for life, take a listen😃

There are proven ways to set up our environments to give us the biggest success rates when it comes to creating new healthy habits! So how can we use our environment to help us stick to these new behaviors?? Take a listen to learn ways to create spaces that support our goals.

OMAD (one meal a day) can be really beneficial for weight loss and health but it can also backfire into overeating. Take a listen to learn what some of the pros and cons are and if you might be a person who benefits from it or maybe a person who may experience some downsides from practicing it. I also give my personal protocol with OMAD.

I get lots of questions asked by clients on how to close their eating window more easily before starting their fast. I think this comes up a lot because we may have had enough to eat, we are satiated and yet the urge or desire to keep eating occurs. And often we give into that urge and now we’ve eaten more than our bodies need. So what can we do to make the closing of our eating window feel easier so we get in the habit of it and we can reap the benefits of fasting that we are trying to get? Take a listen as that’s what we talk about in this episode!

Do you experience digestive issues, inability to lose weight or feel stressed all the time? There can be lots of causes for this but most often it can all come down to our gut microbiome. Take a listen to learn some basic info on how we and our gut microbiome interact…how it effects our moods, our mental and emotional well being, how it effects our energy levels, as well as our ability to lose fat (for those of you on the weight-loss goal). And then learn what we can do…the practical strategies you can implement to improve, change your gut health whether you goal is fat loss, improved health, lowering inflammation, upping your energy and/or improving your mood or emotional well being. I also talk about my own experience with gut difficulties, anxiety issues and how I began to heal my gut.

Take a listen to learn about what delays and prevents fat loss…not just weight loss… but direct fat loss. If you’re trying to lose weight, most likely you’re really trying to lose fat. And tapping into our fat stores and then burning the fat can be difficult for many reasons. We discuss ways to make sure your body can access and burn excess stored fat.

There are specific ways we don’t want to be fasting. Take a listen to learn how to make sure you’re using best practices for your fasting protocol.

Flexible fasting is one tool we can use to become more metabolically flexible and also a more intuitive eater. Take a listen to learn strategies to get to a space where eating and food choices become more intuitive and effortless.

If you are fasting for too long there are some warning signs and cues that your body will show you. Fasting for too long can create health issues as well as emotional and mental issues. Take a listen to learn about these issues as well what to do if you experience these signs and cues.

Cravings can really feel so intense and uncontrollable and are often one of the biggest reasons why people have difficulty losing weight and keeping it off. In this episode you will learn simple strategies to prevent or stop unhealthy food cravings and also help with hunger cues to make your flexible fasting life even easier!

Learn what foods to eat during your eating window to optimize weight loss and health. Learn how to make small, doable changes to your food choices that will increase rate of weight loss, make it sustainable, create more energy levels and more stable moods. I give very practical behavioral strategies you can take away and begin to implement immediately.

This is all things blood sugar related… how it effects our weight, our health, our brain. Learn ideas for managing it so you can optimize your health and weight.

Learn how to stay on track with your Intermittent Fasting, Time Restricted Eating schedule and/or healthy eating habits through the next 2 months of the Holiday season. Most of us with any food/weight/body issues tend to struggle this time of year due to the availability of more foods, sometimes more social gatherings, being out of routine more, more celebrating… Learn practical behavioral and thought-work strategies to stay on track and maintain your weight and healthy habits.

If you've been on the weight loss journey or weight maintenance journey you will often be tracking, eating breakfast, mid morning snack, shake after the gym, lunch, mid-afternoon snack, dinner, before bed snack… This is how I ate forever trying to lose weight and optimize body composition. But does it work? Is it the best way? If IF better?

Social pressure around food can feel really uncomfortable. If you are trying to stick to a particular IF schedule but your partner orders pizza at 10pm on a Friday night, are you going to keep fasting? Or when you head to the office and there is a fresh box of donuts for breakfast (you usually skip breakfast) but everyone is there waiting for you to indulge just like they are… will you join in? Listen to this episode to learn ways to navigate through these issues as well as other common social issues around fasting and food.

Learn about Flexible Fasting and how to utilize the best fasting protocol to fit your specific goals for weight loss, optimizing health and/or maximizing energy.

Learn about IF and how it influences stress and cortisol as well as insulin sensitivity. Learn best practices to try for you.

If you’ve been intermittent fasting but you’re still not losing weight or you’ve plateaued, take a listen to learn what to do to solve this issue.

It happens to all of us….eating within our fasting window. Learn what to do if it happens and also practical behavioral and thought-work strategies you can implement to prevent it from happening in the first place.

Incorporating exercising with intermittent fasting is going to depend on many different factors. Different versions of Intermittent Fasting lend themselves to different types of exercising. All these factors will contribute to how you feel during exercise as well as how beneficial the exercise will be for you. Learn what type of exercise and when to exercise will work best for your own personal goals, whether performance-based or fat-loss based.

Take a listen to learn about dealing with restriction mentality in IF as well as the mental and emotional benefits of IF. Learn how it can help stabilize your mood and bring you peace with food.

Stimulus control is one of the big keys in losing weight as well as creating a healthier relationship with food. It also influences how “easy” or “hard” fasting can feel. Our environment contains specific unique triggers for each of us. Setting our environments up in specific ways can help the fasting part start to feel more effortless as we build our fasting-muscle. Take a listen to learn how.

Take listen to learn the benefits of “true fasting” or “clean fasting” during your fasting window. We also talk about what foods might be most beneficial to open your eating window with.

Answers and discussion on questions around measuring ketones and what to eat during the eating window.

Learn mindset strategies as well as practical behaviors strategies to make transitioning to Intermittent Fasting easier!