Use Food as Your Medicine!

SAÚDE: O que é a Síndrome Metabólica e a Insulina? Será que eu quero saber? SIM!!!!

Fasting vs Starving Dr. Nadia Pateguana outlines the clear difference between Fasting and Starving. There’s a bit of confusion between “fasting” and “starving.” Some people may think both are the same but, in fact, they are quite different. For one, fasting is a voluntary practice of completely abstaining from food for a period of time, whereas starving is often imposed or an involuntary act. Proper fasting is done “intermittently,” as in alternate day fasts or even more prol

"The 60/40 Rule" Dr. Nadia Brito Pateguana outlines the best balance between fasting and eating for weight loss. Probably one of the most frustrating and confusing things our clients face during their journeys is trying to figure out how to lose weight and CONTINUE to lose weight. (Not all our clients want to lose weight – as shocking as that may seem to some. Weight is only one expression of hyperinsulinemia and insulin resistance, and it may in fact be a protective expressi

My favourite fasting schedule For best results, Dr. Nadia Pateguana prefers 2x48h IF TFM’s recommendation for weight loss is widely known as the ADF (Alternate Day Fasting) Regimen. Most often our clients are instructed and taught to follow a 3×24/36/42 Intermittent Fasting Schedule when they are looking to lose weight. Most do very well and as such this has become our “Gold Standard.” Other common fasting schedules include the daily 16/8 and the famous “OMAD” (One meal a day

My Five Pillars Dr. Nadia Brito Pateguana reveals what she considers to be the keys to successful fasting If you’ve ever been on a call with me, as a coaching client or in one of my groups, you’ve certainly heard me talk incessantly about “The Five Pillars,” or what I consider to be MY five pillars. I’ve also written about these in an article titled The Five Major Factors for lowering insulin. Fortunately, the people that I’ve shared these “Five Pillars” with and have success

Plating and Mindful Eating “Plating” is a word I didn’t make up, but I think I made up a new definition for it. To me, “Plating” means bringing all the foods you want to eat onto your plate, or the table around your plate, and only starting to eat when you are sitting in front of that same plate. You do not eat as you are cooking. You do not eat as you are walking around. You don’t graze. You don’t eat in your car. You don’t eat while you are working or watching TV, or doing