Dr. Kelly Simms ND, CNS

Naturopathic Doctor and Nutritionist, Fertility Course, Natural Women's Health, Preconception and Fertility

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in Weight Loss· Women's Health

Intermittent Fasting for Weight Loss

Intermittent fasting is a fancy way of saying skipping meals! It has been popularized recently as the latest trend. Let’s talk about why, in general, fasting is a good thing and how you can do what I call “Regular Person Fasting” to achieve the same results in a more sustainable manner than skipping meals!

When it comes to weight loss, we get all hung up about the calorie counting or the new revolutionary fad diet. Weight issues can be better managed by retraining our hormones!

The main hormone we need to keep in check is insulin. Insulin is a hormone that regulates and stores your sugar in your body. We make insulin anytime we eat! If we have consistently high insulin, over time we can become insulin resistant. With insulin resistance comes weight gain – particularly in the abdominal area. So, if insulin is made when we eat, and we want less insulin floating around in our blood, then the answer is simple– fasting! Also avoidance of  over eating and eating processed foods such as simple carbs and sugars that can spike our insulin levels.

Another hormone that can contribute to weight gain is leptin. Leptin is a hormone that is produced in our fat cells and tells our body to STOP eating. While lepin is good in that it helps regulate our appetite, there can be leptin resistance. This happens when leptin levels increase (due to extra fat) and our brains become ‘numb’ to the signal. We just keep eating and ignore our body trying to tell us to stop.

Now how do we manage insulin and leptin? The simple answer is fasting. All foods – healthy or unhealthy –  do raise insulin levels and can potentially raise leptin levels. The one true way to decrease insulin resistance and decrease leptin resistance is through fasting. Not only does fasting help reduce insulin and leptin levels, it also helps increase our metabolism and increase human growth hormones which both help people lose weight and keep the weight off.

So, what is “Regular Person Fasting”?  Three SIMPLE rules:

  1. Fast between meals- no snacking. Aim for a 4-5 hour fast between meals.
  2. Finish your last meal 3 hours before bed.
  3. Aim for a 12 hour overnight fast.

Easy. You don’t have to skip breakfast or have  “eating hours” to implement fasting into your life. By doing this you naturally decrease calories, eat only when you are really hungry, and tune in more to your hunger cues. Gone are the days of eating 6 small meals throughout the day!

I love helping women reformat their meals and talk about meal timing to reach their weight loss goals. Reach out to me if this info is helpful and you’d like even more help reaching your health goals this New Year!

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Dr. Simms’ Chicago-area practice focuses on women's naturopathic wellness.

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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