AND - 3 Leptin Friendly Winter Recipes to get you on track this week in case fasting is not on your agenda right now.
Fasting? When is it best? And 3 Leptin friendly recipes for your week!
It's Superbowl Sunday here in the US, and honestly I do not care π - but I happen to be married to someone who does, so I am gearing up for the event and will make this short!
Yesterday - the "Godfather" of Biohacking - Dave Asprey commented on my Instagram post about fasting . While I do believe it was in jest - his comment sparked a few conversations in my direct messages & made me want to talk more about the topic!
So today I will touch a little on my take on fasting: who should do it - when is it best to do, and who should avoid it!
I will also share 3 Leptin Friendly Recipes with you - in case fasting is not on your agenda right now.
Keep reading for my thoughts on fasting & the recipes:
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Let's start by clarifying what we mean by "fasting." For a metabolically healthy individual, I consider fasting to be any period that exceeds the typical overnight fasting window of 12-14 hours.
Moreover, I recommend approaching fasting by skipping dinner rather than breakfast. This method leverages the natural process of autophagy that occurs during sleep. Autophagy is the body's way of cleaning out damaged cells and regenerating new ones, which is essential for cellular repair and overall health.
By allowing your body to fast overnight after an early dinner (or none at all), you can maximize these benefits while still having a nutritious - blood sugar friendly breakfast to fuel your day. This way, you support your body's natural cortisol rhythms (and circadian rhythms), enhance your metabolic health & get the deepest cellular repair.
That being said - there are many people who are not metabolically healthy enough to skip dinner & they will have a horrible time sleeping if they try this method right off the bat.
So - if you are someone who has a hard time going more than a few hours between meals - or sleeping without a bedtime snack....we MUST work on repairing leptin sensitivity - as this is a huge huge sign that your body is unable to tap into its own stored energy for fuel.
There are times when I have more of a "grin and bear it" approach with fasting: If there is some sort of cancer present - or severe life altering inflammation. This is all on a case by case basis & evaluated via consultation and conversation.
When is the best time to fast?
Once you have established leptin sensitivity (that means the stored energy on your body and your brain are back in communication & you can go several hours between meals AND accomplish a 14-16 hour fast overnight without major sleep disturbances)....the question becomes WHEN?
Quite honestly there are some advantages to fasting in summer over winter & winter over summer......and I personally think our bodies are naturally craving a bit more fasting in the spring.
Seasonality of fasting
When we think about the benefits of fasting, it's important to consider how they interplay with our bodyβs circadian rhythms, which are influenced by natural light and darkness, as well as the electrons we potentially receive from the Earth (how much time can you spend outdoors to get "free energy").
In summer, the longer daylight hours and warmer temperatures naturally align our eating habits with our circadian rhythms. As the sun rises, our bodies respond to light, signaling the time to be active and nourished. This increased exposure to sunlight (UV light - red & infrared light) helps energize us, often reducing appetite and making it easier to engage in fasting periods.
The abundance of UV light allows for the release of specific neuropeptides and neurohormones (like Alpha-MSH) - that naturally reduce appetite.
Additionally, there is more opportunity to go outside & ground - which helps to optimize cortisol levels & can make fasting easier.
On the other hand, winter often brings shorter days and lower light levels, which can lead to altered energy patterns & more melatonin production in our bodies. With less natural light, thereβs a tendency to crave more substantial, warming foods which can sustain energy levels and provide comfort during colder temperatures.
Fasting in winter can be beneficial as it allows the body to focus on internal healing processes during the darker hours. This period of fasting can coincide with our natural instinct to slow down, allowing for a metabolic reset and improved digestion.
As we transition into spring, our circadian rhythms guide us toward revitalization. With increasing daylight, our bodies often crave lighter fare, aligning perfectly with a natural inclination to fast. The longer days and the Earthβs warming energies invite us to engage in fasting as a means of detoxification and renewal.
Like summer - there is an increased opportunity for grounding & more UV light - which enhances our health by allowing us to absorb natural electrons, which in turn can help stabilize our energy levels and improve overall hormone balance.
By recognizing the interplay between fasting, circadian rhythms, and our connection to the Earth, we can make the decision about when fasting might make the most sense for the individual.
I will be diving deeper into this as well as providing some direction for practical application in the new modules I've created in Quantum Nutrition (released this April).β
I hope this short article has given you some ideas, and to sum up my thoughts: Fasting has advantages year round for cellular repair - renewal and improving health. However - you must take the current metabolic health of the individual - their goals & their mineral status and their overall health into account.
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A few recipes to try this week if you are looking to support yourself & become leptin sensitive!
You can sub purple potatoes - or regular potatoes for sweet potatoes - or leave them out entirely! Double the recipes for more people.
1. Savory Lamb & Brussels Sprouts Skillet with Sweet Potatoes
Ingredients:
1 lb lamb (chopped into bite-sized pieces)
4 cups Brussels sprouts (trimmed and halved)
2 medium sweet potatoes (peeled and diced)
2 cloves garlic (minced)
2 tablespoons olive oil
Sea salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions:
In a large skillet, heat olive oil over medium heat.
Add the diced sweet potatoes and cook for about 8-10 minutes until they start to soften.
Add the Brussels sprouts cut-side down and continue cooking for 5-7 minutes until they start to caramelize.
Push the vegetables to the side and add the lamb pieces to the skillet. Season with salt and pepper.
Cook the lamb for about 8-10 minutes, stirring occasionally, until browned and cooked to your desired doneness.
Toss the sweet potatoes, Brussels sprouts, and lamb together, then garnish with fresh parsley before serving.
2. Herbed Chicken & Root Vegetable Bake with Extra Sweet Potatoes
Ingredients:
4 organic chicken thighs or breasts
3 carrots (peeled and chopped)
3 parsnips (peeled and chopped)
4 medium sweet potatoes (peeled and diced)
3 tablespoons olive oil
Sea salt, to taste
1 tablespoon fresh rosemary (chopped)
Instructions:
Preheat your oven to 400Β°F (200Β°C).
In a large bowl, toss the chopped root vegetables and sweet potatoes with olive oil, sea salt, and rosemary until evenly coated.
Spread the vegetables on a baking sheet in a single layer.
Season the chicken with salt and place it on top of the vegetables on the baking sheet.
Roast in the oven for 30-35 minutes, or until the chicken reaches an internal temperature of 165Β°F and the veggies are tender.
Serve hot, mixing the vegetables with the chicken juices for added flavor.
3. Wild Salmon with Cauliflower and Butternut Squash Mash
Ingredients:
2 wild salmon fillets
1 head cauliflower (cut into florets)
1 medium butternut squash (peeled, seeded, and diced)
2 tablespoons butter or ghee
2 cloves garlic (minced)
Sea salt and pepper, to taste
Lemon wedges (for serving)
Instructions:
Steam the Vegetables: In a large pot, steam the cauliflower florets and diced butternut squash together until fork-tender, about 15 minutes.
Prepare the Salmon: While the vegetables are steaming, season the salmon fillets with sea salt and pepper.
Cook the Salmon: Heat a non-stick skillet over medium heat. If desired, add a little olive oil for extra flavor. Place the salmon skin-side down in the skillet and cook for about 5-6 minutes. Flip the salmon and cook for another 3-4 minutes, or until the fish is cooked through and flakes easily with a fork.
Mash the Vegetables: Once the cauliflower and butternut squash are tender, drain them and transfer them to a mixing bowl. Add butter or ghee, minced garlic, salt, and pepper. Mash until smooth and creamy, adjusting seasoning to taste.
Serve: Plate the salmon on top of the butternut squash and cauliflower mash, and garnish with lemon wedges for drizzling over the top.
Enjoy these recipes! I will be adding recipes like this for EACH season in my Quantum Nutrition course when it is re-released this April.
You can grab it at 50% off for a few more days - or Get it in a bundle and save 60%
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