by Feeling Great | Aug 3, 2023 | Weight Loss
Intermittent Fasting – Why and How?
Intermittent fasting is a hot topic in the health and wellness world. You might even be tempted to dismiss it as just another trend. But before you do, consider this—I’ve seen incredible transformations in clients who struggled with weight loss, inflammation, high blood sugar, and poor liver function, despite making all the “right” lifestyle choices.
Fasting has been part of human history for thousands of years. Many cultures have practiced it for spiritual, survival, and health-related reasons. Today, however, we eat constantly—not just for nourishment but also for comfort, socializing, celebrations, and emotional relief.
Could taking a break from eating be the key to better health? Let’s explore what intermittent fasting is, how it works, and why it might be exactly what your body needs.
What Is Intermittent Fasting?
Intermittent fasting (IF) is not a diet—it’s an eating pattern that alternates between periods of eating and fasting. Rather than focusing on what you eat, IF focuses on when you eat.
During fasting periods, you give your digestive system a rest, allowing your body to focus on repair, detoxification, and fat burning. You can still drink water, herbal teas (like peppermint, chamomile, or lemongrass and ginger), and black coffee—just avoid anything with calories or sweeteners.
Why Intermittent Fasting Works
Your body is constantly processing food, which takes a lot of energy. Every time you eat, your insulin levels rise, making it difficult to burn stored fat for energy.
However, once you’ve been fasting for 8–12 hours, your insulin levels drop, and your body switches into fat-burning mode. This process, known as metabolic flexibility, allows you to use stored energy efficiently.
On a deeper level, fasting activates survival mechanisms. When food is scarce, your body repairs itself, removes damaged cells, and boosts longevity. It’s a natural process designed to keep you healthy and thriving.
Health Benefits of Intermittent Fasting
1. Weight Loss & Fat Burning
Many people struggle to lose weight even when they eat clean, exercise, and manage stress. If this sounds familiar, intermittent fasting could be the missing piece.
In my clinic, I’ve seen consistent and sustainable weight loss with the 16:8 method (fasting for 16 hours, eating within an 8-hour window).
Pro Tip: Exercising at the end of your fast—before eating—can accelerate fat loss and boost energy levels.
2. Gut Health & Digestion
Your gut works hard to process food. By giving it a break, you allow your body to focus on healing, detoxifying, and rebuilding.
Intermittent fasting also improves gut bacteria balance, reducing bloating, inflammation, and food cravings. Many people notice a reset in their appetite, making it easier to eat intuitively.
3. Blood Sugar & Insulin Sensitivity
If you struggle with blood sugar spikes, cravings, or energy crashes, fasting can stabilize glucose levels and improve insulin sensitivity.
This makes IF highly beneficial for people with prediabetes, Type 2 diabetes, or fatty liver disease.
4. Reduces Inflammation & Supports Healing
Chronic inflammation is linked to aging, heart disease, cancer, and autoimmune disorders.
Fasting activates your body’s repair mechanisms, reducing oxidative stress and lowering inflammation throughout your body.
5. Boosts Longevity & Anti-Aging
Studies on long-living populations show that eating less may extend lifespan. Many centenarians report eating one meal a day or having periods of fasting throughout life.
There’s truth in the old saying:
“The less you eat, the longer you live.”
6. Brain Health & Mental Clarity
Fasting triggers the production of brain-protecting molecules, helping to prevent memory loss, improve focus, and slow neurodegenerative diseases like Alzheimer’s.
Many people also experience enhanced mental clarity, productivity, and mood stability.
7. Heart Health & Disease Prevention
Intermittent fasting improves key heart health markers, including:
- Blood sugar regulation
- Lower blood pressure
- Reduced inflammation
- Improved cholesterol balance
If you have a family history of heart disease, fasting could be a powerful prevention tool.
Ways to Practice Intermittent Fasting
There are several fasting methods, so you can choose one that fits your lifestyle.
1. 16:8 Method (Most Popular & Beginner-Friendly)
- Fast for 16 hours, eat within an 8-hour window.
- Example: Eat from 11 AM – 7 PM, fast from 7 PM – 11 AM.
- You can adjust your window based on your schedule.
This method is flexible—you can do it daily, on weekdays, or a few times per week.
2. 5:2 Diet (Whole Food Fasting)
- Eat normally for 5 days.
- On 2 non-consecutive days, limit calories to 600 (men) or 500 (women).
- Focus on nutrient-dense, whole foods like vegetables, nuts, and lean proteins.
This approach works well for people who prefer structure but don’t want to fast daily.
3. 24-Hour Fast (Once or Twice a Week)
- Fast from dinner to dinner (24 hours).
- Example: Eat at 7 PM, then fast until 7 PM the next day.
- Ideal for experienced fasters looking for a deeper reset.
This method is great for reducing inflammation and enhancing fat-burning and cellular repair.
Tips for a Successful Fasting Experience
- Stay Hydrated – Drink plenty of water, herbal teas, and black coffee.
- Start Slowly – Begin with 12-hour fasts and increase gradually.
- Listen to Your Body – Some hunger is normal, but extreme fatigue or dizziness means you may need to adjust.
- Be Patient – Your body adapts over time. Stick with it, and you’ll notice changes in energy, appetite, and mood.
- Eat Whole Foods – Focus on nutrient-dense, unprocessed meals when breaking your fast.
Is Intermittent Fasting Right for You?
Intermittent fasting isn’t one-size-fits-all, but it’s definitely worth trying. Many people experience:
- Steady weight loss
- Better digestion & gut health
- Balanced energy & improved mood
- Sharper mental focus
- Long-term disease prevention
Have you tried intermittent fasting? What results have you seen? Share your experience in the comments!
Need Help Getting Started?
If you’re curious but not sure where to begin, let’s create a plan tailored to your needs. Whether you’re looking to lose weight, improve digestion, or boost your overall health, intermittent fasting could be your game-changer.
Interested about Most Powerful Natural Anti Inflammatory? Click This!
Book a consultation today! Book Here! Let’s find the best approach for you.
by Feeling Great | Jun 4, 2023 | Body
Is the Ketogenic Diet Right for You?
Have you ever wondered if a ketogenic diet could help you lose weight, boost energy, and improve mental clarity? Many people have transformed their health by making the switch, but is it the right fit for you?
A Real-Life Keto Success Story
Recently, I ran into an old friend who had lost 13 kilos and looked happier and healthier than ever. Naturally, I asked what she had been doing to achieve such incredible results.
She shared, “My back pain was unbearable, and I knew I had to lose weight. I started a ketogenic diet, and it has been life-changing. Surprisingly, I haven’t felt hungry, and my energy levels are higher than ever! My partner even joined me for support.”
Her secret formula for success?
- ✔ Following ketosis for fat loss
- ✔ Support from a loved one
- ✔ A strong motivation to reduce pain
So, could ketosis be the missing piece in your health journey? Let’s find out.
How Does the Ketogenic Diet Work?
In a standard diet, your body primarily burns carbohydrates for energy, breaking them down into glucose. While it can also burn protein and fat, carbohydrates are the easiest fuel source, so they are used first.
In contrast, a ketogenic diet shifts your body’s fuel source to fat instead of carbohydrates. By consuming high fats, moderate protein, and minimal carbs, your body runs out of glucose and starts producing ketones from fat instead. This process, called ketosis, helps your body burn fat more efficiently.
Macronutrient Breakdown of a Ketogenic Diet
- ✔ 50% healthy fats – Avocado, nuts, seeds, egg yolks, organic meats, coconut
- ✔ 30% protein – Fish, organic poultry, tofu, tempeh
- ✔ 20% complex carbs – Leafy greens, non-starchy vegetables, legumes, low-fructose fruits (e.g., berries)
Who Can Benefit from a Ketogenic Diet?
A well-structured keto diet can help many people reach their health goals.
Keto Works Well For:
- ✔ Weight Loss – Your body burns fat for fuel, leading to fat loss and better insulin sensitivity.
- ✔ Athletes – A keto-adapted body uses fat as a steady energy source, avoiding blood sugar crashes.
- ✔ People with Digestive Issues – Some individuals feel better on high-fat, low-carb diets.
- ✔ Those Who Struggle with Low-Fat Diets – If low-fat eating leaves you feeling unsatisfied or tired, keto might be a better fit.
Who Might Struggle with Keto?
While many people thrive on a ketogenic diet, it’s not for everyone. Some conditions can make it harder to absorb fats or convert them into energy.
- 🚫 Digestive Sensitivity – If high-fat meals upset your stomach, keto may be difficult.
- 🚫 Mitochondrial Conditions – Some genetic disorders affect how your body processes fat for energy.
- 🚫 Pancreatitis – Chronic pancreas inflammation can make digesting high-fat meals uncomfortable.
- 🚫 Gallbladder Issues – If you have gallstones or no gallbladder, fat digestion can be harder.
Is Keto Right for You?
The ketogenic diet has helped thousands of people lose weight, boost mental focus, and feel their best. But just like any diet, it’s not one-size-fits-all.
Before starting keto, consider working with a naturopath. They can:
- ✔ Evaluate your health goals
- ✔ Identify potential challenges
- ✔ Create a tailored keto plan for success
Many people who follow a well-structured keto diet report feeling clearer, lighter, and more energized. Could this be the right path for you?
🌿 Thinking about trying keto? Book a consultation and let’s find out if it’s your perfect fit!
Have a ketosis question? Love to hear from you or book in to get started today.
Julie x Naturopath, pharmacist, life coach/ +61438593523/ juliesmethurst.info@gmail.com
*Permission obtained from Metagenics Australia to repurpose graphics and content.
by Feeling Great | May 8, 2023 | Energy/Fatigue
3 Tips for an Instant Boost with Confidence and Energy
Struggling with Confidence and Energy? You’re Not Alone
Many women over 40 feel stuck, sluggish, and frustrated. As hormonal changes take over, it can seem impossible to lose weight, regain energy, and feel good in your body again.
Amanda, one of my clients, walked into my office out of breath and full of self-doubt. She had just hit 100kg as her 46th birthday approached. “I’ve tried eating healthier like before, but my body won’t budge,” she said. “I feel like I’ve lost control, and I don’t even recognize myself anymore.”
If this sounds familiar, don’t worry—I’ve got you! It’s all fixable, and you don’t have to do it alone.
Try these three simple hacks to get an instant Energy boost, Confidence and Energy.
3 Simple Tips to Regain Confidence and Energy
#1: Nourish Your Body with Real Food
It’s time to ditch the diet confusion and keep it simple. The key is wholesome, colorful foods with a balance of protein and fiber.
Focus on:
- Mostly plant-based foods with moderate protein (beans, tofu, fish, chicken, eggs…)
- A variety of colorful vegetables (steamed or raw)
- Whole foods—no artificial additives, hidden sugars, or processed fillers
Avoid:
- Processed foods packed with chemicals
- High sugar snacks that spike blood sugar
- Excess salt and artificial ingredients
Why does this work?
- More energy – No need for endless coffee refills!
- Steady blood sugar – Say goodbye to cravings & mood swings.
- Weight loss & reduced bloating – Hello, flatter stomach!
Start today: Fill half your plate with colorful veggies and eat real food consistently. You’ll feel the difference with Confidence and Energy in just a few days!
#2: Move Every Day – No Excuses!
According to Kate Save, co-founder of Be Fit Foods, the secret to feeling better is daily movement.
“Get up and move every day, and you’ll unlock more energy while making better choices.”
Here’s why it works:
- Moving oxygenates your cells, boosting energy
- It flushes out toxins and reduces stress
- You’ll burn fat, not store it
How to start:
- Aim for 20 minutes of movement daily
- Choose what you love: Walk, cycle, yoga, pilates, weights—anything!
- Make it a habit, not a chore
Bonus: Moving first thing in the morning sets the tone for the day, making healthy decisions easier. Say goodbye to feeling frumpy when you’re bouncing with Confidence and Energy!
#3: Digital Detox – Take Back Your Time
Technology is draining your energy more than you think! The constant scrolling, swiping, and comparing wears you down.
Break the cycle with a digital detox:
- Schedule tech-free time daily
- Set an alarm one hour before bed to unwind
- Fill that time with self-care: Take a bath, read, meditate, or stretch
Why does this matter?
- Less screen time = better sleep
- Reduced stress = easier weight loss
- Being present = happier relationships
Try this: Step outside, feel the fresh air, and let your mind reset. You’ll wake up feeling refreshed, calmer, and in control.
Consistency is Key – Small Steps, Big Results
“That’s it? Just eat real food, move daily, and step away from screens?”
Confidence and Energy is necessity Yes! The hardest part is staying consistent, but the results are life-changing. When you change your daily habits, you transform your life. Ready to go from frumpy to fabulous? Book an online session and let’s make it happen together!
by Feeling Great | Feb 13, 2023 | Body
11 Signs It’s Time For A Detox
Detoxing has become a popular way to cleanse and rejuvenate the body. From juice fasts to bone broth sips, there are many methods out there. But, with so many options, how do you know when it’s the right time for you to detox?
In today’s world, we’re constantly exposed to chemicals, pesticides, BPAs, preservatives, and artificial flavors. Our bodies are struggling to keep up with these toxins, leading to an increase in inflammation, autoimmune, and other health conditions. So, rather than asking, “Should I detox?” the question should be, “When should I detox?” Here are 11 signs that indicate it’s time for your body to undergo a detox.
11 Signs It’s Time for a Detox
1. You Are Constantly Fatigued
Fatigue is often a sign of toxin overload. Your body can’t function properly when it’s clogged with toxins, leading to low energy. If you’re always feeling tired, it might be time to address the root cause.
2. You Crave Sugar All the Time
Craving sugar constantly could mean your body is compensating for low energy. Sugar may offer a temporary boost, but it drives inflammation and can lead to weight gain. Detoxing may help break this cycle.
3. You Have Digestive Problems
Are you struggling with bloating, constipation, or indigestion? Your gut is responsible for 70% of your immune system. Poor gut health is often linked to autoimmune conditions and infections. It’s time to restore your microbiome.
4. You Eat Healthy But Don’t Feel Healthy
Even healthy foods can cause issues like food sensitivities or intolerances. If certain foods make you feel unwell, it’s essential to identify these triggers to improve your health.
5. Your Skin Isn’t Clear
Your skin is an elimination organ. If your liver is overloaded with toxins, they may show up as acne or rashes. A detox can help clear up your skin from the inside out.
6. Seasonal Allergies All Year Round
Allergies can be a sign of a high toxin load. By reducing your toxin exposure, you may lower your body’s sensitivity to allergens and feel relief.
7. You Feel Foggy
Brain fog can indicate “leaky brain,” where toxins and inflammation affect your brain’s ability to function. Detoxing can help clear mental fog and improve focus.
8. You’re Struggling With Your Weight
Weight gain can be a result of your body storing toxins in fat cells. When you detox and eliminate toxins, your body may release stored fat more easily.
9. You’ve Got Joint Pain or Aches
Joint pain and inflammation can occur when your body is overloaded with toxins. If your aches aren’t from exercise, detoxing may provide relief.
10. You’re Constantly Stressed, Anxious, or Down
Toxins can impact your brain and hormones, contributing to stress and anxiety. A detox can help restore your body’s balance and improve your mood.
11. Your Hormones Are Out of Whack
Hormonal imbalances can stem from toxin exposure. These “fake” hormones disrupt communication between your body’s systems. Detoxing can help reset your hormones and bring them back into balance.
If you’ve said yes to more than one of these signs, it’s time for a detox. Remember, quick fixes and crash detoxes can cause more harm than good. For a healthy detox, it’s best to approach it slowly, focusing on replenishing your body with the right nutrients.
Ideally opt for a 4-6 week sustainable detox that’s simple and effective and sets you up for great habits moving forward. Click here to book in for your detox plan today. You’ll never look back!
by Feeling Great | Feb 5, 2023 | Weight Loss
Real Secrets to Lasting Weight Loss
Break Free from the Weight Loss Struggle
Weight loss is a journey that many find frustrating. For some, it feels like a constant battle—one that consumes thoughts daily. Worrying about body size, food choices, and exercise can drain energy and impact self-esteem. But what if there was a way to break free from this cycle?
Imagine a Life Without the Constant Worry
Think about how different life would be if you no longer stressed over every meal or workout. What if you could trust your body’s signals instead of obsessing over numbers on a scale? Shifting the focus from weight loss to overall well-being can make the process feel natural and effortless.
Many believe that shedding kilos leads to better health, but in reality, good health is what makes weight loss sustainable. The outdated notion that calories alone determine body weight is misleading. Instead, multiple factors influence fat-burning and storage, including:
- ✅ Calories & Nutrition – Quality matters more than quantity
- ✅ Stress Levels – Chronic stress triggers weight gain
- ✅ Gut Health – A balanced gut supports metabolism
- ✅ Liver Function – Detoxification impacts fat loss
- ✅ Hormonal Balance – Insulin, cortisol, and sex hormones play a role
- ✅ Emotional Well-being – Mindset and self-care influence long-term success
Sustainable Weight Loss Requires a Holistic Approach
To achieve lasting weight loss, it’s essential to address all of these areas. The key is understanding your body, not punishing it. Many weight struggles stem from emotional eating, restrictive diets, and metabolic resistance.
Real transformation happens when you listen to your body’s needs instead of following extreme diet trends. When you nourish yourself properly, weight management becomes a natural byproduct of good health, not deprivation.
Studies show that fear and self-judgment don’t create lasting change. Instead, true success comes from compassion, patience, and making small, consistent improvements. The goal isn’t just weight loss—it’s feeling strong, vibrant, and energized every day.
Tips for Lifelong Fat Loss
To make weight loss sustainable, focus on long-term habits rather than quick fixes:
- Eat Whole, Nutrient-Dense Foods – Prioritize real, unprocessed meals
- Balance Blood Sugar – Reduce sugar and refined carbs to avoid energy crashes
- Manage Stress – Incorporate relaxation techniques like meditation or deep breathing
- Support Gut Health – Include probiotic-rich foods and fiber to improve digestion
- Get Enough Sleep – Lack of rest disrupts hormones and increases cravings
- Stay Active in a Way You Enjoy – Choose movement that feels good, whether it’s walking, yoga, or strength training
- Listen to Your Body – Pay attention to hunger, fullness, and energy levels
Are You Ready to Transform Your Health?
You don’t have to go through this alone! If you’re tired of the dieting rollercoaster and want a science-backed, holistic approach to lasting weight loss, I’d love to guide you on your journey. You can also read this helpful information Losing Belly Fat & Getting Fit and share with us your experience.
🌿 Click here to book a session and start your transformation today. Thousands have already achieved real results—it’s your turn!
Here’s to your healthiest, happiest year yet!
Julie xx
