Fairhope, AL: 251-202-9055 - Peoria, IL: 309-306-1322
Fairhope, AL: 251-202-9055 - Peoria, IL: 309-306-1322
Fairhope, AL: 251-202-9055 - Peoria, IL: 309-306-1322
Directions to Gynecologists in Peoria, IL
Google Maps directions to
5008 North Glen Park Place Rd, Suite B Peoria, IL 61614
Directions to
5008 North Glen Park Place Rd, Suite B Peoria, IL 61614
We understand that weight loss is a journey. Here's how we help lighten the load.
We've developed Epiphany FIT. A simple and sustainable process to lose weight and maintain a healthy lifestyle.
F: Fasting
Science has proven that the timing of when you eat is as important for weight loss as what you eat.
Here is where we introduce fasting (abstaining from eating). We will specifically discuss intermittent fasting: time-restricted eating.
Let's discuss how and why intermittent fasting is effective for weight loss.
The un-scientific belief: some people say that intermittent fasting tricks your body into eating less calories, and by eating less calories you burn off extra stored fat which results in weight loss (fire magic confetti cannon). This is not the way we actually lose weight and improve our cellular health.
While this belief has some elements of truth, it is missing crucial scientific facts as to why intermittent fasting is so effective for weight loss.
The real science: insulin is the key to our cells that allows sugar into our cells for energy. Insulin is the reason we store fat. When we eat, our insulin increases, and we store fat. If insulin never returns to baseline because we are always eating or drinking calories, then we will continue to gain weight and increase our risk of diabetes.
Between meals, as long as we don't snack, our insulin levels go down and our fat cells can then release their stored fat to be used as energy. We lose weight, or maintain a healthy weight if we let our insulin levels return to their baseline.
Intermittent fasting is beneficial as it allows the insulin levels to return to baseline plus it allows the body to use energy for other tasks other than food breakdown, nutrient absorption, and fat storage. The human body has time to do other important tasks such as cellular clean-up of bi-products from environmental effects on our bodies.
Intermittent fasting does not mean you decrease your caloric intake below 1,800 calories per day.
Intermittent fasting means you choose to stop consuming calories for long periods of time to let your body rest and reset.
If you decrease your calories, but do not provide your body with long gaps of time for your insulin to drop, then your body will go into conservation mode and burn less fat.
Your body fat will not decrease.
This often confuses people that are decreasing their caloric intake but are not losing weight.
We don't want your metabolism to slow down and conserve fat.
We want your your insulin to return to baseline, your metabolism to increase, and your body to burn fat!
Intermittent fasting is the tool that allows this to happen!
I: Intake
Once we've constructed an intermittent fasting plan for you, it's time to establish a sustainable diet that offers the energy and satisfaction required to comfortably navigate the hours between meals, thereby enhancing your metabolic system.
Step 1: Decrease sugar intake
Sugar is easily used as energy and stored as fat, but the reverse—utilizing fat for energy—rarely occurs; thus, stored fat remains as fat (because it is never used). Insulin inhibits the use of stored fat for energy. If your blood sugar level is high, thus your insulin level is also high, you will not be able to burn fat!
Added sugar provides absolutely zero benefit to the human body. Plus it's addictive, corrodes teeth, and it often contains color dyes that are harmful.
Four grams of added sugar is equivalent to one teaspoon. If your morning yogurt contains 12 grams of added sugar, then imagine scooping three teaspoons of white sugar into your "healthy" yogurt.
It is recommended that woman should not consume more than 25 grams of added sugar per day. That is about 6 teaspoons. Your yogurt already took 50% of your allotted daily added sugar intake. And it was "healthy"! What about your "unhealthy" drinks and snacks?
Most of us consume way more sugar than what is healthy for our bodies. It often seems impossible to get away from sugar. But we must if we want to feel and look healthier.
By intermittent fasting and decreasing sugar, you're transforming your body into a focused FAT BURNING machine.
It is time to cut the added sugar out of your diet!
Step 2: Increase protein intake
Because of its higher thermic effect and ability to maintain lean muscle mass, a high-protein diet can boost your metabolism.
Studies show that increasing protein, such as animal meat, can decrease weight and decrease the risk for cardiovascular disease.
Scientists and doctors said the opposite for a while, and they were wrong!
Historically, humans have eaten animal meat for thousands of years. Obesity and heart disease is at its all time high, and science has discovered that the low fat diet, removing animal protein and fat is to blame.
Animal meat is full of vitamins, minerals and fat necessary for numerous body functions.
We recommend that women consume 80-100 grams of protein per day from chicken, beef, turkey, lamb, pork, fish, eggs, cheese, beans, oats, nuts, and more!
Step 2: Increase water intake
We often underestimate the power of water for the human body. We don't do it on purpose, we are just too busy drinking coffee, soda, alcohol, energy drinks, and every other consumable beverage possible. They taste good, and they are fun. But we have to increase our consumption of water, especially while we are fasting. When you awaken in the morning, you are a raisin. This is a great time to replenish before you begin adding caffeine to your system.
T: Training
Let's add the third element to weight loss and a healthier you.
Did you know that there is another way for fat cells to be broken down and turned into fatty acids which can be used as fuel, therefore accelerating fat burn?
Weight training (not cardio: running, elliptical, swimming...) provides the structure for this conversion process.
Lifting weights helps your muscles release a cascade of hormones and other proteins that help post workout because they enter the bloodstream and are transported to various organs that trigger biochemical reactions through a process known as cellular crosstalk.
A particular genetic material known as MiR-1 modulates muscle growth. When humans lift weights, the MiR-1 moves out of muscles and into the bloodstream (as well as nearby fat tissue). This process allows the muscles to grow as the MiR-1 is no longer modulating muscle growth.
The genes deposited into the fat cells go into overdrive and begin turning fat into fatty acids, which other cells can use as fuel, reducing fat stores. In effect, weight training shrinks fat through genetic signals, telling the fat it is time to break itself apart.
Within FIT, you will be coached through a basic "push/pull" weight lifting regimen (nothing extreme that would make you look like Arnold Schwarzenegger), to promote fat burning and toned muscle growth.
Next Steps
Ready to book your FIT: Science-Based Weight Loss consultation at Epiphany Women's Health? We are conveniently located in Peoria, IL, and we are here to help you live your best life.
Please call us, or book an appointment online.
S. Rians
My home for female healthcare
“My visit at Epiphany Women’s Health was wonderful! Dr. Boyd took a lot of time discussing my personal health needs, and was sure to make sure any questions I had were answered. The office staff was so welcoming and kind! My appointment ran smoothly from start to finish with no wait time! I’m happy to call Epiphany Women’s Health Care my home for female healthcare!“
Meet Our Team
Each one of our providers is board certified and experienced. Rest assured they will provide superior care that you deserve.
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Lauren Shoemaker, APN
Dr. William Boyd D.O.M.D
Nicole Gill, APN
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