Q&A: GAPS Diet, Sleep Problems, Ketones and More!
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Today is our Q&A episode!
We cover questions like:
1. Why aren’t I getting better on a GAPS diet?
2. Why does zinc make me feel crappy?
3. Why can’t I sleep?
4. Will ketones make me lose weight?
Tune in and get some insight on these issues!
Kendra Perry: Hello, hello. Hi, everyone. Welcome to another fantastic episode of HIGH on Energy TV. I am your host, Kendra Perry. As always, I'm going to teach you how to get more energy. Today is actually our live Q&A, which I will admit, it was supposed to be last Tuesday, but we've been changing up a lot of things in the schedule lately, and I totally gapped last week and covered a topic instead of covering your questions. Today, we're actually going to do our live Q&A. Typically, I do the live Q&A the last Tuesday of every month. If you guys are following me on Facebook Live, every Tuesday at 4PM, we do this as a live show. You guys can join me, you can ask me questions, you can hang out with me. If you're in the audience right now, make sure to say hi. I love to connect with you.
Terry is here, so welcome. So glad you're here. Hello. Yeah, typically the last Tuesday of the month is when we do the live Q&A but right now, we're doing it the first Tuesday of the month for March, but we will do this again at the end of March. Let me know that you're here. Say hey, and remember guys, this goes out as a podcast every Thursday. Hey, [Margaret], so if you guys want to listen, if you want to listen to me on your walk, if you want to listen to me in my car, I know that's totally scary, me hanging out with you in your car. This goes out as a podcast on Thursdays. You just need to subscribe to the HIGH on Energy podcast if you want to tune in. Because I might be a little bit like you. I have a very minimal time to consume video content. Actually, rarely listen to webinars. I have the best intentions when I sign up for webinars. I really want to listen, but if I'm not working, I'm on the go. I'm moving around. I don't really need to spend any more time on the computer than I already do.
I'm a big consumer of podcast, so if you guys want to listen on the podcast, just subscribe on iTunes, on Spotify, on Google Play, pretty much any podcast app, you can subscribe and get me in your car. Very scary, I know. Guys, if you are on with me live right now, thank you so much for being here. You guys can ask me questions. This is your opportunity to ask me absolutely anything. I will do my best to answer. I will definitely get your questions by the end of the call. We have about 40 minutes, or about 30 minutes. We'll see how long I ramble on today. But I do want to get your questions. Guys, I've been getting a lot of Facebook messages lately from all you all. I can't believe I just said that. It's like, I so literally never said that. If you guys want to work with me, currently I'm not taking one on one clans but you can work with me in my High On Energy membership. This is currently the only way to work with me right now. Members get access to the testing, they can order whatever they want as an upgrade. Mineral testing, hormone testing, [GM App], metal testing, SIBO, whatever they want, and then we do all the support through three group coaching calls a month.
One of those coaching calls is a video conference call, and we have a forum of pretty supportive ladies. Probably the coolest group of ladies I've ever witnessed. They are so supportive, they will love the shit out of you. Guys, if you're interested, I'll put the link at the top of this video, but basically you can go to my website or you can just go to go.kendraperry.net/energy. Guys, let's jump into the questions today. I had about five or six submitted. Then of course if any of you guys are on live with me right now and you want to ask me something, definitely go for it. The first question I got, I'm actually really excited to answer, because this is actually a question that I get quite often. The question is, I have been on a GAPS diet for two years now. It has helped control my bloating, and I'm not really getting better. I still have Eczema, I still have migraines, I often feel very achy. I was under the impression that the GAPS diet would heal me. Why isn't it working?
Okay. This is a really good question, and this is a big mistake that people make. I made it too when embarking on their health journey. Ultimately, when we feel crappy and we're starting to search around and look around, and try to figure out well, why do I feel so crappy? We usually start with diet. There's nothing wrong with that. Yes, we do need to eat a healthy wholefoods diet in order to heal, that is a basis. Excuse me. That is a basis of good health, but it won't take you all the way. Diet is just one small piece of what you need to be thinking about when you want to heal yourself. Yes, sometimes people switch their diets and they get better, but that doesn't happen to everyone. I would go so far to say that it doesn't happen to most people. The problem is, there are a lot of things that might be affecting your health. Yes, diet is important. I don't think you need a GAPS diet to heal. I think you can be on a more inclusive diet.
Yes, we want to get rid of the inflammatory foods, but the foods that we put in our mouth aren't the only thing that is affecting our body. We have to consider stress, we have to consider our emotional history. This is kind of the [woo-woo] stuff, but this is really important. If we have a history of trauma, if we have a monkey brain, we're constantly in our head with negative thought patterns, limiting beliefs, putting ourselves down, trashing ourselves, telling ourselves that we suck. Just being that mean girl. That is going to affect your emotions, and that can actually lead to a lot of negative symptoms. Now, there's the emotional piece. We also have to consider toxicity. I say this all the time, I'm a broken record, but we're getting exposed to millions of toxins on a regular basis. We are always getting exposed every time we drink water, every time we eat, every time we breathe air. That stuff is not clean. It's not 100% clean. Unfortunately, we do live in a world where that clean piece isn't really possible anymore. I know that sucks but that is something we have to consider.
Part of getting healthy is really cleaning up our environment as much as possible. To me, that should always start with water. You need to filter your tap and shower tower. Okay? Even if you're drinking wall water, and especially if you're living in any city of municipality, if you are drinking tap water, you are drinking chlorine. Chlorine is a disinfectant, it will kill off your gut fluoride. It will make you iodine deficient, it will fuck with your thyroid. It will affect you in so many ways, and then if you live in a place that has fluoride in your water, I mean that goes even one step further. On top of that, if you're drinking city/municipal water, you're drinking recycled water, it's going to be mineral poor water. Really hard to hydrate yourself with mineral poor water. On top of that, there's pesticides, there's herbicides, there's radiation, if you live in the [inaudible] where I live, you are getting exposed to high levels of radiation because it's naturally in our ground. Then there's the drug residue piece.
A lot of people take drugs these days, whether those are pharmaceuticals, whether those are street drugs, well they pee those drug residues back into the water, and that goes back into the municipal water system. Depending on where you live. It's like you have to consider the toxicity. You have to consider what you're cooking your food with. You have to consider what you're using for makeup, what you're putting on your skin, what you're cleaning your house with. You have to consider the air quality of your house. You also have to consider things like, am I getting exposed to toxic mold? That's another big thing I'm seeing these days. That's a piece of it as well. Then there's the mineral issues, and the fact that we do need a very deficient food supply. 50 years ago, 60 years ago, yeah, I'm sure dietary interventions would work like gang busters, and that would be all we need. But today, that's not possible. Unfortunately, even the past 20 years, the nutritional content of our food has gone down significantly.
I see this all the time, this is the most common situation that I see. I get women who are coming to me. They're like, "I eat so healthy. I'm on a GAPS diet, I'm on STE diet, I eat paleo, I am 100% organic, I'm growing my own food, why do I feel so crappy? I'm doing all the right things. It's just because diet isn't always enough. If you've been doing GAPS for two years and it's not working, then you got to dig deeper. You got to think of your emotional health. You got to assess your relationship to toxins and chemicals. You need to look at the relationships in your world. You need to look at your personal piece in your health experience. You need to think about your minerals. It sounds like you would be a great fit for the High On Energy membership. You need to get those things tested and see what's going on, because there can be so many things. There are so many things working against us, and I know it sucks, but it's the honest truth. Diet, unfortunately, isn't often enough. We got to dig deeper. We need some serious intervention.
I was the same as you. I ate strict paleo, 100% organic for about three years, and got very minimal results. Guys, if you are on with me on Facebook Live right now, and you can relate to that, let me know, give me a heart. Give me a thumbs up, give me a smiley face, or let me know in the comments that that sounds like something that you can relate to, because this is what I see a lot with a lot of the women I speak with, is that they're doing so many of the right things, and it's not working. It's not because they suck at it or they need to do it harder, they're not good enough at GAPS, or whatever it is. It just means that you need to dig deeper. You need to start looking at other things, because often times, and I see it all the time, diet is just not enough. Okay.
Guys, if you're on with me live right now, let me know you're here. Say hey. I know there's nine of you here. I see the number nine, and an eyeball. Which tells me that there are people on here, but you guys are shy. You're hiding out. Let me know. Alicia says, wouldn't the drugs and hormones that go back in the water be eliminated by the chemicals used to clean the water? I would say not necessarily. The chemicals they put in the water are very good at eliminating toxic organisms, so they're very good at making sure you don't get Giardia, or you don't get something like crazy like stomach infection that used to make people sick back in the medieval times. But they're not going to get rid of the other chemicals or hormones. Terry says, amen. [Meam] says, hello, or she says, hi. [Lynn's] here. Hey guys. How's it going? I got lots of my HIGH on Energy members. My faithful followers are on with me live right now.
Yeah. There's just a lot of things that you need to consider. I get this is probably the most common question that we get through our Facebook page, that I have to train my people to know how to answer because we get so much, like yeah, "Why isn't my diet working? I've been doing it for years, why isn't it enough?" Okay. Next question. Guys, if you're on with me live right now and you have a question for me, this is your chance because we only do this once a month. Next question that I had submitted was why do I feel terrible when I zinc? My practitioner told me I need zinc, but I am a slow oxidizer, and it always makes me feel crappy, or sorry, because I'm a slow oxidizer, but it always makes me feel so crappy. Yeah, and so that's actually really common, and I would want to know. Obviously, I don't have your hair mineral analysis results in front of me, but I want to know what your sodium is doing. Because zinc will lower sodium, and in a slow oxidizers, for those of you who have no idea what I'm talking about, if this is your issue, when I run hair mineral analysis, basically based on the mineral patterns, you can assess if someone has a fast metabolic type versus a slow.
Slow metabolic types tend to have really low sodium potassium, and they have bio unavailable calcium magnesium. When you look at their minerals, sodium potassium look low, and calcium magnesium look high. Minerals all interact with each other. Either directly or indirectly, they all have an affect on each other. Zinc, one of its relationships is that it will lower sodium. Now, it's not a strong antagonistic relationship. What I mean by that is it doesn't strongly lower sodium, but it will lower sodium, and what we typically see with people who have slow metabolic types is their sodium is pretty bottomed out. It's below 10 or even below five. Sometimes I see sodium of two or one. I mean, that is super bottomed out and you do not want to take something that is going to lower that further. When we balance minerals, the most important minerals that we balance are calcium, magnesium, sodium, potassium, the macro minerals. The top four. The top four.
It's all about prioritizing, and you kind of got a triage things. Yes, zinc is important, yes, you might be zinc efficient, a lot of slow metabolic types are deficient in zinc, but if sodium is low, you have to focus on sodium first. You cannot be taking anything that will lower it, even if you're deficient in that. I hope that makes sense. This is a big reason why I don't recommend zinc for slow oxidizers, it's because usually their sodium is so low that you can't give them zinc. Yes, you can work with high zinc foods. Those are going to be things like red meat, pumpkin seeds, a lot of your protein meat containing foods are going to have good levels of zinc in them, but you really need to focus on that sodium. A lot of slow oxidizers will report the same thing. They take zinc and it makes them feel worse. If you are going to take zinc, it needs to be a pretty low dose. I would say no more than 15 milligrams, but I typically don't even implement it until somebody has stabilized their sodium levels. That's probably why that made you feel crappy.
Okay. Terry says, how fast do you typically see changes to improve blood pressure when you start [leveling] minerals and vitamins? I would say that varies quite significantly, Terry. That's just because everyone is different and it's really a question of why, what is going on with the blood pressure. I typically find blood pressure related to sodium potassium. Sometimes it can be pretty quick to switch. Once you start balancing that sodium potassium levels based on what you see with hair mineral analysis, but high blood pressure can also be due to metal toxicity. This is something I really commonly see, or even micro toxins like mold. Those things can take a little bit longer to fix, but really, we have to think about the fact that blood pressure or elevated blood pressure is a symptom, right? Symptoms are not the issue, they're just the result of something deeper that's going on. It really depends on what is driving a symptom, what is a driving the high or low blood pressure, what's throwing them out of balance, and how many things are affecting it. Because it's never just one thing.
I think we're always looking for that smoking gun. We always want to know. What is the one thing that is going to help improve the symptom, or get me better, or take me to the next level. But unfortunately, there's never just one thing, there's always a multitude of things. That can vary significantly. With blood pressure, you also want to be thinking about emotions, stress, response to stress and emotions, and that sort of thing.
Britney says, how does one get such cobalt on their HTMA? That's a great question. Cobalt is an interesting mineral. Cobalt sits in the middle of vitamin B12. One of the B vitamins is B12, and in the middle of B12 is cobalt. In order to break down, absorb and utilize vitamin B12, you need to have sufficient stomach acid levels. If you don't have good stomach acid, which is really typical if you've been exposed to copper, if you're in a slow metabolic state, very typical to have low stomach acid, I'd say that's a pretty chronic issue with a lot of people these days. It's really hard to come across someone who has good stomach acid these days. What happens is you'll mal absorb the B12 from supplements or from food, and that actually leads to the cobalt building up in the hair. Typically, when you see high cobalt, it could be due to the fact that your malabsorbing B12, now that's going to be typically, like I said, in people who have had copper issues, or are slow metabolizers, or people who have low stomach acid because they've been on proton pump inhibitors, or something that has suppressed their stomach acid like an H. Pylori infection, that can definitely affect it as well.
Typically when I see that, I know that a person is malabsorbing B12. The other reason why it could be high is because a person is dumping it and they're detoxing it. Any time you see high metals on HTMA, it means the person is eliminating it, the question is always why. I hope that answers that question.
Terry says, I take a calcium blocker and that helps, so would that point to minerals? I'm not sure. There's a lot of side effects to calcium channel blockers. I'm not super familiar with the medication, but yeah, I mean calcium blocker, I'm not super familiar with physiology of that drug, so I'm not 100% sure. But what I will tell you is everyone has mineral imbalances. I see hundreds of these tests. I even run these on healthy people and I still see things to work on. There's always going to be things to work on in your minerals. Mean says, getting my HTMA in a couple of weeks, I finally got my shit together and on Sunday, started following a metabolism reset diet, and I can't believe how tired I am. I feel like I could sleep all the time. Any time you make new changes to diet or lifestyle, or a supplement program, sometimes you feel worse before you feel better. It's not necessarily a bad thing, and it's something you should expect. It's called the healing crisis or the detox reaction.
Unfortunately, from what I've seen, it's not really possible for health to improve without feeling crappy temporarily, or without having flare ups. It's totally normal. It's what your body does when it is healing, when it is detoxing. You will have flare ups of your main symptoms. When your body is detoxing and letting things out of the system, they do tend to temporarily end up in the blood, and that feels crappy. You always tend to feel worse, and it will always happen as you move through healing and as you move through life, okay.
Okay, okay, so yeah. Sorry, Mean, I missed half your question there, so I'm going to get that answered. I take Oceans Alive, CBD oil, and drinks on magnesium. I'm doing just light stretching and sleeping in hours again. Will I ever feel normal again? Yes, you will. It sounded like you just started this on Sunday. Typically, when people start something new, they're going to notice negative symptoms within the first week or two. That's the most typical time to feel crappy. Don't be hard on yourself, it's normal. Just take extra time to rest, and you should get better, I promise. This is just the way it goes for most people. Lynn says, can you talk about iodine? You say you have to take co-factors with them, what does that mean? There's certain vitamins and minerals that iodine needs to work properly, and to be in the transporter system. Those co-factors are vitamin B2, B3, vitamin C, magnesium and selenium. I always, because there is a lot of fear mongering around iodine, if you do it improperly, it can make you worse. I'm very cautious with my use of iodine therapy. I always spend about a month building up the iodine transporter system with the co-factors. At that point, that's when I bring in iodine, and my approach is always to go low and to go slow.
I start with people on a very low dose, every couple days, maybe even once a week. We have them slowly, slowly build up because people can have negative reactions to iodine. You want to build up the co-factors because you don't want the iodine to get mal absorbed and end up causing issues in other tissues of the body. There are a lot of competing theories on that, and I know people do implement iodine therapy without the co factors, but personally, as an unlicensed practitioner, that's just not something I do. I always err on the side of safety. Iodine has to be taken very cautiously and definitely with an iodine literate practitioner.
Okay. Next question, I'm suffering from terrible insomnia. It's been going on for years, and can't figure it out. I eat organic paleo, I exercise, I go to yoga, I've been using the infrared sauna, I'm even working with a practitioner at your recommendation on my minerals, what am I not thinking of? Okay, unfortunately, sleep is a pretty complex process. There's a lot of things that could be going on, and it's great that you're working on your minerals. I think that's fantastic. Know that this does take time. Healing minerals is not a quick fix, and it doesn't happen in six months. It takes quite a bit of time to iron things out, especially if you have a lot of metals to detox and especially if you're really out of balance, if you're very slow, or very fast in terms of metabolism. It does take time to balance out, but things that come to mind, I'm thinking of hormones, I've been thinking of what life stage you were, I don't know if you're female or male, but certain life stages can cause more sleep issues due to hormone fluctuations. If you're post menopausal or premenopausal, fluctuations in estrogen and and progesterone can greatly increase sleep issues.
Stress can be a big part of this. I always want to know what are you doing in the couple hours before bed time. Because if you're stimulating yourself too much, this can be a big issue, so I do recommend orange blocker glasses. I have a pair, and I love them. They actually are slightly stylish other than the fact that they have orange lenses, and I typically wear them when I'm in front of my computer. I also wear them pretty much all night. I wear them when I drive. They just help reduce the white glare of the light which tells the body that the sun is rising, whereas the orange makes the light resemble more of a camp fire, which actually makes us sleepier. Typically what you can do, something that can help us sleep is you can take about .5 to one milligram of melatonin once it gets dark out. You don't want to go too heavy because depending on where you live, it might get dark pretty early. If you live in the northern hemisphere like I do, and it's getting dark at six, then you take a really low dose of melatonin at six. That can help sort of wind you down and then you take a higher dose before bed.
I'm a big fan of DaVinci Labs' liposomal melatonin because it actually gets into your brain. It gets absorbed way better. That can be really helpful, but some of the other things that I've been working on with clients a lot lately, and have greatly helped me think was number one is reducing EMS. Now, I'm still in the process of educating myself on those topic, but I personally am very sensitive to people's energy. I'm very sensitive to frequency. One of the biggest things that has helped my sleep recently, because I went through about a month this winter where I was not sleeping well, one of the best things that has helped me is reducing the EMS in my home. This can be more difficult for some, obviously, if you live in an apartment building in a city, you're getting exposed to a lot because you're getting exposed to everyone else's electricity and wifi, plus if there's cars driving by in the street, you're getting exposed to everyone's cellphone radiation. This can be a little trickier, depending on where you live, but definitely at a minimum, you do want to turn off your wifi router at night.
I actually flip the breaker in my house. I turn off all the plugs and lights in my house, except for in the kitchen so the fridge runs. I turn off my wifi, and make sure phone's in airplane mode. I find that can be very helpful. If you do live, if you are really sensitive to electromagnetic frequency, if you find you go to a cabin, you can go into nature, you go camping and you sleep like a boss, you might need to do something a little further to protect yourself. You can actually get netting. You get get mineral metal netting that goes over your bed kind of like a mosquito net that will actually fully protect you from EMS. Those are expensive, but if you have chronic health issues, if you're very sensitive then this could be the biggest factor in allowing you to sleep.
The other thing that I've been using a lot of, I just got turned on to this. It's actually been on my radar since I got into the health industry, so about seven years ago. I actually wanted to buy this app seven years ago, but I didn't have any money at the time, I was super broke. I just bought it a few weeks ago. It's called Heart Math, and it's very, very cool. I think it's played a huge role and not only in my response to sleep, to stress, sorry, not sleep, but it's also helped me sleep. Basically, it measures your heart rate variability. Heart rate variability is basically what happens in between beats. You got your heart beat rate and then you have this little thing that happens in between your heart beat. When you are frustrated and angry, and stressed out, your heart rate variability is very sharp. It's very erotic, it's very all over the place. Versus, when you are in a calm, relaxed, appreciative, and grateful state, your heart rate variability is very, very smooth.
It happens in this very smooth, beautiful wave. The app calls that. The app I have is called heart math inner balance. It's an app on my phone, and I have a little monitor that attaches to my ear. Measures my heart rate variability, and then I can look at my app and it gives me bio feedback. When I'm getting in to what they call coherence, which is that really beautiful state of smooth heart rhythm. The thing that gets you into it, it's different than just meditation. Meditation is just breathing, but heart math, or getting into what they call coherence, really involves being in a place of appreciation, love, compassion, and gratitude. When I'm there, I'm thinking about all of the things I'm grateful for, and often what I'll do is I'll do a bit of a body scan. I'll start with my toes, and think about I am so grateful for these toes. These toes keep me balanced, they keep me on my feet, they take me to where I go. Then I move up to my ankles and my legs, or my thighs, and be like, these thighs I have are so strong, they carry me up mountains. They let me ski down, I pound on them, they hold me up. I just think about all the things I'm grateful then, and I'll get the ding, and it will all go into that higher coherence state.
I've only been using it for three weeks. I do it for about five to 15 minutes a day, so I'll do one session in the morning, one before bed, and maybe one in the middle of the day, depending on what's going on. Very low commitment, very low time commitment, but the benefits has been pretty amazing. It has 100% changed my response to stress. I feel much more calm. I don't freak out like I do sometimes. It made an instant improvement in my sleep. Because I'm definitely one of those people like at night, I'm thinking about my to-do list, I'm thinking about all the things that need to get done. I always do that right before bed, and I'll do it for as long as it takes to get myself into that state, because once I get into that state, I feel calm and I fall asleep easily. Those are some things to look into. Heart math, hormones, EMS, look into stress, also continue to balance your minerals because it's not a quick fix, unfortunately. Definitely assess what you're doing in the two hours before bed. You should not be looking at screens. You should not be exercising. You should not be doing anything stimulating, and I definitely recommend those orange, sexy, light blocking glasses.
Lynn says, what does it mean if melatonin keeps you up? Potentially, I would think that it would be maybe low quality melatonin. I definitely recommend liposomal but it's definitely my go-to. It's way better absorbed. There's a lot of crappy melatonins out there. I would think about that. I would also think that maybe your melatonin is actually high. Some people do have elevated melatonin, and you would know that based on testing. If melatonin is high, and you take melatonin, then yeah, it might actually be counter productive.
Okay, next question. Will ketones help me lose weight? I would say that depends. I think the most important thing to keep in mind is exogenous ketones like beta, hydroxybutyrate, beta-hydroxybutyrate, I'm slurring that one, it is not a weight loss product. It can help you lose weight when used in conjunction with other things, but it's not a weight loss product. If you just take ketones, it's probably not going to help you lose weight. If you're wondering what ketones are, typically, the body is burning glucose for fuel, but when the body is in a state of low glucose or low restricted carbohydrate state, it will start using ketones, which typically come from fat. That's what happens when people are doing ketogenic diets, they're burning ketones because they're in ketosis. If you take exogenous ketones, it means that you will burn those ketones for fuel instead of glucose. It can be helpful for weight loss. It is an appetite suppressant but I would say, if you want to make ketones work for weight loss, I would probably be combining it with intermittent fasting and high intensity interval training. High intensity exercise that doesn't last very long.
From what I've seen, that tends to be what works. What that might look like is every day, you're doing maybe a 16 to 20-hour fasts, so that means that you eat dinner at six, and you don't eat again until 10 or 12 or something like that, and you take the ketones while you're fasting, and then in that eating window, so for say, from 12 to six, during that time when you're eating, you do a high intensity interval workout. That could be a tabata workout, that could be 30 seconds on, 30 seconds off where you, maybe you sprint for 30 seconds and then you walk for 30 seconds, and you repeat that, and you do that for about 15 to 20 minutes. Something like that. That tends to be the situation where I see that work best for weight loss. But I don't think ketones on their own will actually make you lose weight. I think they need to be used in conjunction with those other things.
The final question, so guys, if you're on with me live and you have other questions, go for it. Ask me the question and I'm going to answer this last one and I'll look to the comments. What are your thoughts on intermittent fasting? I actually love intermittent fasting, and I definitely changed my point of view on intermittent fasting. I used to think it was an awful situation. I think in some people, it can still be a recipe for disaster. There are certain people who should not be intermittent fasting. I would say people who are severely hyperglycemic or people who are underweight, or pregnancy, breastfeeding, these are times or things that would counter indicate intermittent fasting. But I actually love it, and I actually do it most days. For me, personally, it worked really well. It's really helped me stop obsess over food so much. I feel like before, I was always very overwhelmed with food, and I was starting to hate food, because when you eat really healthy whole foods, and you cook all your food, three meals a day is a lot of food. These days, I actually skip breakfast most days. I would say I typically eat lunch around noon, between noon and two, and that's my biggest meal of the day.
I typically have like a big salad, lots of greens, a good high-quality protein, beef, pork, chicken, turkey, something like that, and then some really healthy fats. That's typically my biggest meal, and then I have a moderate sized dinner. Sometimes it's bigger. If I go to the gym and I work out, then I will have a bigger dinner. But typically I eat between seven ... I eat between about like noon and seven, or two and seven. That's typically my fast. It did help me lose weight. I lost about 10 pounds pretty easily, initially when I started doing it. That was really helpful. I think it's very helpful for weight loss. It can be very helpful for energy levels, but like everything, it's different for everyone, and you have to figure out what works for you. If it is something you're considering, I would make sure that you're not underweight, you're not breastfeeding, you're not pregnant, you don't have severe hyperglycemia, and then you should probably ease into it slowly. Start with a 12 hour fast, slowly work your way up.
A really good resource that I recommend is Jimmy Moore's guide. I think it's called the Ultimate Guide to Intermittent Fasting or something like that. But Jimmy Moore wrote it. He's a great author. It's a very informative read. It will be a great way to get you started. Okay. Alicia says, my poops are mushy. There are like fingers hanging off of them. What is this? I've read it could be inflammation but I don't know. Yes, I would say lack of fiber is potential, Alicia. I would definitely add in more fiber to see if that helps. I would also be thinking about a bile deficiency. If you have elevated liver enzymes, ALT, AST, if those are high, if GGT is high, I would definitely be thinking about bile. I believe you're already taking bitters, Alicia, but it may be helpful for you to add in choline. I really like Genestra Phos Choline. That is in my online dispensary. You can do 500 milligrams, two to three times a day. See if that helps.
It could also be related to detoxification. If you're on a protocol and you're eliminating, your stools will be looser. If you're taking bitters at every meal, Alicia, I would just add in something to help build the bile. The bitters are great for stimulating, but you might need something to help build it. That's where I recommend the choline. I would give the choline a try, that might be really helpful for you. Okay guys, all right. That's all the questions I have for today. Remember, you can join me every Tuesday live at 4pm Pacific, and if you want to listen to me on the podcast, if you want to take me running, or walking, or in your car with you, you can subscribe to the HIGH on Energy Podcast. New episode drops every Thursday. Typically, we do these Q&A's the last Tuesday of the month, but I missed last week, so I totally gapped, so we did it on the first Tuesday of March, but thanks guys so much.
Remember, if you want to work with me, join my HIGH on Energy membership. Do the testing, hang out with the coolest group of ladies you've ever met. Super supportive, and you get full access to me and my awesome practitioner, [Jody]. We will help you reach your goals, get you more energy, and get you to wherever you need to be with your health. Thanks guys, I love hanging out with you as always, and I'll talk to you in the next HIGH on Energy episode.