Awaken Success

How to Improve Your Gut Health

Do you constantly feel rushed for time? We live in a fast-paced 24/7 society- where we are all glued to our cell phones….stress haunts us all, including our digestive system. However, in addition to stress management techniques and occasionally detaching ourselves from our cell phones, it’s critical that we also place priority on what food we are consuming daily.

We’ve all heard this advice. Here are some suggestions following the previous post and video explaining how you can improve your gut health daily by following a clean diet:

Avoid consuming fast food.
- It’s easier said than done, but if you plan ahead of time every week the upcoming week’s meals on a Sunday afternoon or on a day when you have some free time to go to the grocery store, this will help you to avoid having to rush through a drive through at the last second.

Avoid consuming processed food.
- When shopping at the grocery store, shop around the outside aisles and avoid the center aisles of the grocery store. That way, you’re shopping for fresher produce and are less likely to buy heavily processed products.

Vegetables and Fruit are essential.
- Vegetables and fruits are considered chemopreventers – that is, they can reduce your risk for cancer, and both include phytochemicals and antioxidants. And they’re also highly nutritious and filling, making great snacks throughout the day. Aim for at least 3 servings of fruit daily and at least 4 servings of vegetables daily.

These tips are a great start for improving your gut health!
Stay tuned for the next video and post on our gut health and immunity series, when we will cover how to address constipation.
- Are you struggling with gastrointestinal problems or seeking nutritional advice to have more energy and motivation? Please feel free to contact me today for a personalized consultation: https://awakensuccess.co

Amazing Gut Health Facts!
Did you know that 70% of the immune system is located in the digestive system?

Your gut is the gateway to your immune system. The majority of the foods that we consume today didn’t exist one hundred years ago. Our bodies have not adapted to these foods.

Therefore, many of them are considered foreign to our bodies and have to be sorted out through the digestive process thought to be “foreign.” For example, when you consume processed food, you're asking your body to digest emulsifiers, preservatives, dyes, artificial colors, antibiotics, artificial sweeteners, and all kinds of other ingredients that your body isn't able to digest properly. If your digestive system is compromised, your immune system is in jeopardy. We must grasp a better understanding of not only the digestive process but also the gut as a whole.

Here are some quick facts:
- The digestive system includes everything from the mouth to the colon, including the mouth, pharynx, esophagus, stomach, small and large intestines. Our digestive tract can also be considered a 16-23 foot tubular set of muscles that runs from the mouth to the a**s.
- If your digestive system were spread flat, it would cover an entire tennis court.
- You eat food ultimately to nourish your cells. Suppose you make poor food choices or your body can’t digest, absorb, and utilize the food due to poor digestive function. In that case, you’re likely to develop signs, symptoms, and a diagnosable illness eventually.
- Digestive insufficiencies contribute to a wide range of health issues, including migraine headaches, depression, arthritis, foggy thinking, autoimmune illness, fibromyalgia, chronic fatigue, multiple sclerosis and more.

What are the best ways to resolve these problems? Stay tuned for our next video and post in our gut health and immunity series, discussing ways to do just that.

- Are you struggling with gastrointestinal problems or seeking nutritional advice to have more energy and...

HOW TO STOP EMOTIONAL EATING AND CONTROL CRAVINGS

Emotional eating is consuming quantities of food- usually comfort or junk foods in response to feelings instead of hunger. Experts estimate that emotions cause 75% of overeating. In addition, emotional eating usually occurs after 4:00 pm and is guaranteed to happen after 8:00 pm. As our day slows down, we are in more of a position to feel what is not going right in our life and are more apt to use food to suppress this awareness and feelings.

So, when negative emotions threaten to trigger emotional eating, you can take the following steps to control cravings. To help stop emotional eating and to reduce cravings, try these tips:
• Keep a food dairy
• Tame your stress
• Have a hunger reality check
• Get support
• Fight boredom
• Take away temptation
• Snack healthy
• Learn from setbacks

TIPS FOR QUALITY SLEEP DURING WEIGHT LOSS

• Keep a regular sleep schedule
Big swings in your sleep schedule or trying to catch up on sleep after a week of late nights can cause changes in metabolism and reduce insulin sensitivity, making it easier for blood sugar to be elevated.
• Sleep in a dark room
Exposure to artificial light while sleeping, such as a TV or a bedside lamp, is associated with an increased risk of weight gain and obesity.
• Don’t eat before bed.
Eating late may reduce the success of weight loss attempts.
• Reduce Stress
Chronic stress may lead to poor sleep and weight gain in several ways, including eating to cope with negative emotions.
• Be an early bird
People with late bedtimes may consume more calories and be at a higher risk for weight gain. Early birds may be more likely to maintain weight loss when compared to night owls.

FASTING AND WEIGHT LOSS

Can fasting help with weight loss?
It appears that fasting for a short time can produce ketosis, which is a process that occurs when the body doesn’t have enough glucose for energy, so it breaks down stored fat instead. This causes an increase in substances called ketones. This, combined with fewer calories consumed, can lead to weight loss. Research suggests that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss (Mayo Clinic, 2022)

HOW TO STOP STRESS EATING

According to Harvard Medical School- stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” push people toward overeating. Researchers have linked weight gain to stress.

Here are some tips for helping to stop stress eating:
• If you are a restrained eater, anticipate situations that may cause conflict between your healthy food choices (by your diet) and unhealthy options.
• It’s also important to avoid shopping when feeling stressed, and to reduce your exposure to high-stress situations, while shopping (e.g., stores with narrow aisles, times when stores are overcrowded)

Here are some suggestions on how to relieve stress without overeating:
• Meditation- helps to reduce stress and may also help people become more mindful of food choices
• Exercise- while cortisol levels vary depending on the intensity and duration of exercise, overall exercise can blunt some of the adverse effects of stress. Some activities, such as yoga and tai chi, have elements of both exercise and meditation.
• Social support- Friends, family, and other sources of social support seem to have a buggering effect on the stress that people experience.

SLEEP AND ITS IMPACT ON WEIGHT LOSS

Many studies have shown that sleep deprivation commonly leads to metabolic deregulation. Poor sleep is associated with increased oxidative stress, glucose (blood sugar) intolerance (a precursor to diabetes), and insulin resistance. Extra time spent awake may also increase the opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain. If you want to lose weight, you should ensure that you get sufficient sleep combined with following a healthy diet and exercise program. For most people, that means you’ll need seven hours or more a night.

Follow these tips to establish healthy sleep habits:
• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
• Don’t go to bed unless you are sleepy.
• If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light exposure. It is essential not to get on electronics.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and s*x.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine in the afternoon or evening.
• Avoid consuming alcohol before bedtime.
• Reduce your fluid intake before bedtime.
Source: Sleepeducation.org

EXERCISE AND WEIGHT LOSS
• We are generally already aware of how vital exercise is to our weight loss. We know that more physical activity increases the number of calories our body uses for energy or burns off. Burning calories through physical activity and reducing the number of calories we eat create a calorie deficit that results in weight loss.
• So, the more active you are, the more calories you burn. Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling, and swimming. Include at least 30 minutes of physical activity in your daily routine as a general goal. However, if you want to lose weight or meet specific fitness goals, you may need to increase your time on physical activity. If you can’t set aside time for a longer workout, try 10-minute chunks of exercise throughout the day. Remember, the more active you are, the greater the benefits.
• Experts also recommend strength training exercises at least twice a week, such as a weightlifting. Strength training is essential because it helps build muscle, and muscle tissue burns more calories than fat.
• Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and doing housework burn calories and contribute to weight loss.

ALCOHOL AND WEIGHT GAIN
• Alcohol can cause weight gain in the following ways: it stops your body from burning fat. When you drink, your body is more focused on breaking down alcohol rather than burning fat. Consequently, instead of burning fat, your body is burning the calories from the alcohol, so it can take you longer to lose weight.
• Alcohol is also high in kilojoules; it can make you feel hungry and lead to poor food choices. Not only does alcohol lower your inhibitions about your food choices, but it can also increase your appetite. For example, when you drink, it lowers your inhibitions, which means you might reach for those extra slices of pizza when you wouldn’t ordinarily. You’ll also pay less attention to what and how you’re eating, which is just one tricky part of alcohol and weight loss. Alcohol can also lower testosterone levels in your body, and this is a hormone that affects weight loss and gaining lean muscle. Plus, if you’re drinking and then you don’t feel well the next day, you’re going to be less likely to be physically active or exercise.
• Whether or not you will gain weight from alcohol depends on what you drink, how much you drink, how often you drink, what you eat when you drink and your unique body and lifestyle.

HOW TO KEEP THE WEIGHT OFF
• Establish a regular exercise routine and be consistent
• Weigh regularly to maintain a consistent weight and prevent excessive weight gain
• Keep a food dairy helping to track your food intake
• Find and establish a support system that is positive and encouraging to your weight loss goals and maintenance.
• Maintain a physically active lifestyle and incorporate movement frequently into your daily routine
• Try eating breakfast every day and avoid skipping meals
• Eat low-glycemic foods to help balance blood sugar levels and frequent consumption of protein, fiber and vegetables.
• Stay hydrated and help prevent feelings of hunger due to dehydration along with a lack of energy
• Get enough sleep
• Stress management- stress is a common trigger for impulsive eating, which is when you eat even when you’re not hungry. Instead, find healthier ways to calm yourself, such as yoga, meditation, or even soaking in a hot bath.
• Be consistent and avoid yo-yo dieting by not returning to old habits; instead, stick with your new healthy diet and lifestyle for good.
• Make sustainable changes to your lifestyle
• Control emotional eating by recognizing triggers that can make all the difference in your weight-loss efforts. For example, if you eat when you’re stressed, low on energy or just lonely or bored.

SLEEP AND WEIGHT LOSS

Can sleep increase your metabolism?
• Metabolism is the chemical process in which the body converts what we eat and drink into energy needed to survive. All our collective activities, from breathing to exercising and everything in between, are part of metabolism. While activities like exercise can temporarily increase metabolism, sleep cannot. Metabolism actually allows about 15% during sleep, reaching its lowest level in the morning.

Does a lack of sleep increase your appetite?
• What is the connection between a lack of sleep and its impact on weight loss? Well, one possible connection is weight and rest, which involves how sleep affects our appetite. Our appetite is controlled by neurotransmitters, which are chemical messengers that allow neurons (nerve cells) to communicate with one another. The neurotransmitters ghrelin and leptin are thought to be central to appetite.
• Ghrelin promotes hunger, and leptin contributes to feeling full. The body naturally increases and decreases the levels of these neurotransmitters throughout the day, signaling the need to consume calories. A lack of sleep may affect the body’s regulation of these neurotransmitters. Consequently, this dysregulation of ghrelin may lead to increased appetite and diminished feelings of fullness in people who are sleep deprived.
• Also, several studies have indicated that sleep deprivation affects food preferences. Sleep-deprived individuals tend to choose foods that are high in calories and carbohydrates.

GUT MICROBIOME AND WEIGHT LOSS
• Recent research suggests that the composition of the gut microbiome can predict an individual’s likelihood of obesity. In addition, a new study reports that differences in the functional profile of the gut microbiome are also associated with the body’s response to weight loss interventions. The study found that gut microbiome genes related to bacterial replication and the breakdown of carbohydrates and proteins predicted weight loss response. (Shukla, D., 2021)
• So, what exactly is our gut microbiome? Our gut microbiome is entirely unique to you. It consists of various bacteria, fungi, and other microorganisms that reside in the digestive tract and also reflects a host of factors that can change throughout the lifespan. The gut microbiome is impacted by genetics, exposure to different bacteria, environmental conditions, immune function, and dietary habits (Ghaisas et al., 2016). Ultimately, that means that you have excellent control over its composition and diversity. So when it comes to gut bacteria, weight is a modifiable factor.
• Your lifestyle impacts the diversity of your gut microbiome and your susceptibility to weight gain and obesity. Eating more plant-based foods, prebiotic fibers, and physical activity can enhance your gut microbial function.
• By doing so, you can increase the abundance of health-promoting bacteria and their beneficial functions. And it’s this which will enable you to maintain a healthy weight because your gut barrier will work effectively to protect you from inflammation and rising metabolic markers.

MEAL PLANNING TIPS

Choose a shopping day(s) and make a shopping list. Have a weekly shopping routine and schedule:
• Schedule time to go grocery shopping every 3-4 days for fresh fruit and vegetables.
• Designate specific day(s) of the week (like Sunday and Tuesday) as the days of the week to take time and prepare for the upcoming week's meals. Go ahead and prep/prepare meals that can be frozen so they can be easily reheated with little time required.

• Ask your family, partner/spouse, etc., what they like to eat.
• Keep a meal journal
• Start a calendar
• Go with theme nights (soup night, pasta night, etc.)
• Check what’s on sale
• Plan for leftovers
• Prep food as soon as you get back from the store
• Be strategic about freezing
• Keep a well-stocked pantry
• Don’t overstuff the refrigerator
• Spend time each week looking for recipes
• Create a place to save recipes and keep them simple
(Durand F., 2019)

HOW TO BOOST ENERGY

Eat for energy
• The key is keeping your blood sugar balanced. Hence, energy is constant by eating foods with a low glycemic index whose sugars are absorbed more slowly, which may help you to avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Sleep hygiene
• Getting adequate amounts of sleep and maintaining a consistent sleep schedule/routine is paramount- sleep deprivation is exhausting for anyone making physical exercise more challenging. On average, an adult should be getting a minimum of 7 hours of restful sleep nightly.

Exercise
• According to Harvard Health, exercise almost guarantees you’ll sleep more soundly (and good sleep hygiene is critical for energy). Exercising can also lead to higher brain dopamine levels, which helps elevate mood.

Drink more water
• A mere 5% drop in water levels in the body causes a 25-30% energy loss. Mild dehydration can cause the metabolism to slow down by 3%. A 2% drop in fluid levels can cause fuzzy short-term memory. How much water to drink? Let’s break it down into numbers and sources for hydration.
The ideal amount is your body weight (pounds) divided by 2 equals the number of ounces per day
One glass = 8 ounces
Example: 150 pounds/2= 75 ounces, 75/8= 9 glasses per day
Sources can be herbal, caffeine-free teas; filtered water; diluted, unsweetened juice

Limit alcohol intake
• Alcohol is sedating, and one of the best ways to avoid a slump in energy (especially the midafternoon slump) is to avoid consuming alcohol at lunch and refraining from a five o’clock cocktail if you want to have more energy in the evening.

HOW TO STOP CRAVING SUGAR
We all know and have heard that sugar is highly addictive, but how addictive is sugar? Well, research studies have shown that rats prefer sugar over co***ne. Here are some quick tips for success to help minimize sugar cravings:
• Recognize bad habits. Have an alternative the moment you get a craving; it could be doing 10 jumping jacks or drinking a glass of water. Start a new healthy habit.
• Incorporate more proteins or fats into your diet. Avoid snacks/meals that are made up of all carbohydrates, and reduce artificial sweetener intake.
• Get sufficient, better quality, and consistent sleep. Be diligent about going to bed and waking up simultaneously each day.
• Seek serotonin from other sources. Try green tea, walnuts, eggs, and cheese, or increase your exercise routine to boost your serotonin levels.
• Reach for foods or supplements that contain highly absorbable forms of magnesium, zinc, iron and calcium.
• Try a chromium supplement. Chromium helps stabilize blood glucose levels, which is often lacking in our modern diet because refined flours and sugars are often stripped of chromium (in addition to other nutrients).

Have you ever wondered about the role inflammation has in cancer? In my newest blog post, "Inflammation and Cancer: The Connection" I dive into detail on this topic by not only answering this pertinent question, but also discussing the common causes of inflammation along with the signs and symptoms as well as how to reduce inflammation in our body. https://awakensuccess.co/inflammation-and-cancer-the-connection/

Inflammation and Cancer: The Connection - Awaken Success What exactly is inflammation’s role in regards to cancer? In this blog post we are going to dive into detail on this important topic by not only answering this pertinent question, but also discussing the common causes of inflammation along with the signs and symptoms as well as how to reduce infla...

Great news! The first out of a series of blogs regarding important information about cancer has been posted to my website. The first blog addresses the connection between obesity and cancer...if you have ever wondered what exactly is the link between our weight and cancer check it out:
https://awakensuccess.co/obesity-and-cancer-the-connection/

Obesity and Cancer- The Connection %Obesity and Cancer - Awaken Success Awakensuccess.co The link between obesity and cancer

Awaken Success updated their phone number.

Anti-inflammatory foods that will help to control and reduce inflammation in your body:

An anti-inflammatory diet emphasizes foods that are high in antioxidants, monounsaturated fats, and omega-3 fatty acids all of which reduce inflammation. In addition, keeping your diet low in sugar further cools the inflammatory fires by keeping your blood-sugar levels in check.

Here is a list of foods that are anti-inflammatory:
1. Cruciferous vegetables: broccoli, cauliflower, brussels sprouts, swiss chard, bok choy and kale are loaded with antioxidants and sulfur.
2. Salads: dark-green lettuce, spinach and other salad veggies are rich in vitamin C and other antioxidants.
3. Blueberries
4. Fats and oils: Omega-3 fatty acids are found in cold-water oily fish, flax seeds, flax seed oil and pumpkin seeds. Consumption of monounsaturated fats which are found in olive oil, avocados and nuts have been linked to reduce the risk of cardiovascular disease. Other helpful oils include: rice brain oil, grape seed oil and walnut oil. Lasty, olive oil is a great source of oleic acid (another anti-inflammatory oil).
5. Protein sources: Lean poultry, fish and seafood (fatty fish such as salmon offer protein as well as omega-3 fatty acids)
6. Beverages: your body needs water. Drink at least 1.5 liters (1oz for every 2lbs of body weight) of filtered water daily, small amounts of unsweetened 100% fruit and vegetable juice (fresh juiced is best) and herbal teas. Green tea like fruits and vegetables contains natural anti-inflammatory compounds.

Inflammation and Foods to Avoid:

Why should we care about inflammation? Well, research shows that inflammation in the body not only increases your risk of disease (including heart disease and stroke) but can make it tougher to lose weight as well.
Here is a list of foods to avoid or strictly limit that are considered to be inflammatory:

1. White flours in bread and pasta. All wheat and gluten grains can cause major inflammation. Minimize oats, barley, spelt, rye, and kamut flours.
2. White and brown sugar, artificial sweeteners and chocolate.
3. Nightshade vegetables such as tomatoes, potatoes, eggplant, peppers, to***co, corn and potato chips. These vegetables contain a chemical alkaloid called solanine which can trigger pain.
4. Minimize consumption of conventionally raised beef and pork (bacon). Keep these proteins to 1-2 servings per week.
5. Pistachios, peanuts and cashews contain mold and should be avoided.
6. Margarine, shortening, commercial salad dressing and large amounts of butter.
7. Stay away from deep-fried foods instead bake, poach or stir-fry.
8. Spices such as cayenne and paprika are both peppers and therefore from the nightshade family.
9. Coffee, tea, alcohol, soda/pop and sugar sweetened juice.

Is there a link between metabolism and our weight?

Contrary to common belief a slow metabolism is rarely the cause of excess weight gain. So what are the main causes for excess weight gain? Well, although our metabolism influences our body's basic needs, how much we eat and drink along with how much physical activity we get are the things that ultimately determine our weight.

What are the factors that determine our individual basal metabolism? Your basal metabolism is the energy your body uses for basic functions. Here are several factors that determine our individual basal metabolism:
1. Your body size and composition
2. Your s*x
3. Your age

Unfortunately, our energy needs for our body's basic functions stay fairly consistent and are not easily changed. However, in addition to our basal metabolic rate, there are two other factors that determine how many calories our body's burn each day.
1. Food processing (thermogenesis)
2. Physical activity

Unfortunately, weight gain is a complicated process. It's likely a combination of genetic makeup, hormonal controls, diet composition and the impact of environment on your lifestyle including: sleep, physical activity and stress.
All of these factors result in an imbalance in the energy equation, and ultimately weight gain is a result from consuming more calories than our bodies burn.

12 Great Tips to Establish Healthy Sleep Habits:

1. Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
2. Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
3. If you don't fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
4. Establish a relaxing bedtime routine.
5. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
6. Limit exposure to bright light in the evenings.
7. Turn off electronic devices at least 30 minutes before bedtime.
8. Don't eat a large meal before bedtime. It you are hungry at night eat a light healthy snack.
9. Exercise regularly and maintain a healthy diet.
10. Avoid consuming caffeine in the afternoon or evening.
11. Avoid consuming alcohol before bedtime.
12. Reduce your fluid intake before bedtime.

Tips for Quality Sleep for Weight Management:
1. Keep a regular sleep schedule: Big swings in your sleep schedule or trying to catch up on sleep after a week of late nights can cause changes in metabolism and reduce insulin sensitivity, making it easier for blood sugar to be elevated.

2. Sleep in a dark room: Exposure to artificial light while sleeping such as a TV or bedside lamp, is associated with an increased risk of weight gain and obesity.

3. Don't eat before bed: Eating late may reduce the success of weight loss attempts

4. Reduce stress: Chronic stress may lead to poor sleep and weight gain in several ways, including eating to cope with negative emotions.

5. Be an early bird: People with late bedtimes may consume more calories and be at a higher risk for weight gain. Early birds may be more likely to maintain weight loss when compared to night owls.

Most popular options for intermittent fasting:
I frequently use intermittent fasting and found it to be for me very helpful with weight management. All methods can be effective, but figuring out which one works best really depends on the individual. To help you choose the method that best fits your lifestyle, here's a brief overview of the most popular options:

The 16:8 Method: the plan restricts food consumption and calorie-containing beverages to a set window of 8 hours per day. It requires abstaining from food for the remaining 16 hours of the day. This option if one of the most popular options for intermittent fasting.

The 5:2 Diet: this option is a straightforward intermittent fasting plan for 5 days a week you eat normally and don't restrict calories then on the other two days of the week you reduce your calorie intake to one-quarter of your daily needs.

The Warrior Diet: this plan is based on the eating patterns of ancient warriors. It consists of eating very little for 20 hours during the day, and then eating as much food as desired throughout a 4 hour window at night.

Eat Stop Eat: This is an unconventional approach popularized by Brad Pilon, author of the book "Eat Stop Eat." This plan involves identifying one or two days per week during which you abstain from eating, or fast, for a 24-hour period. During the remaining days of the week, you can eat freely, but it's recommended to eat a well-rounded diet and avoid overconsumption.

Alternate-day fasting (ADF): This plan has a easy to remember structure. On this diet you fast every other day but can eat whatever you want on the non-fasting days.

Whether you start with a modified fasting plan or a full fast, it's best to maintain a nutritious diet, incorporating high protein foods and low calorie vegetables to help you feel full.

Intermittent Fasting vs. Dieting
Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting is a way to both manage your weight and prevent or even reverse some forms of disease.
What is the difference between intermittent fasting vs. dieting?
Well, many diets focus on what to eat, but intermittent fasting is all about when you eat; therefore, with intermittent fasting you only eat during a specific time but not necessarily restrict what you are eating during the period of time when you are eating.
How does intermittent fasting impact weight loss?
Well, through calorie restriction based on the limited amount of time when you are eating since you are withholding from caloric intake outside of that time frame.
What are some examples of options for intermittent fasting? Well, in the next blog we will cover the most popular options for intermittent fasting.