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.

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!

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!

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!

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.

In this episode I give you ways to navigate through the break room temptation, the best snacks to satiate and help with weight loss & maintenance, and also how to use “movement snacks” through out your work day if you have no time for formal movement or exercise.

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.

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.

If you're like me, you’ve been enjoying this festive season with some different (and probably more) food and drink than you normally eat! You’re probably thinking you need to get back to eating healthy or back to your fasting window but sometimes getting back into healthy habits with food and alcohol can be difficult. What I find is I try to have some guidelines around my eating over the holidays with the goal just not to gain anything but I still have lots more treats and drinks that usual. And once I’m in that mode, it can be difficultly to get back to eating less, not having multiple treats every day, or cutting back on the alcohol. Take a listen to learn how to get back on track with 2 simple strategies: Carb-Fasting & Fat-Fasting.

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.

In this episode I give practical ways to figure out how much to eat for your body-weight goals. We talk about using IF for weight loss, how to follow your appetite for weight loss & intuitive eating for weight loss. I also talk about how healthy foods can cause weight gain and some specific healthy foods that are the biggest culprits of weight gain or lack of losing weight.