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. --- Support this podcast: https://anchor.fm/heather-heynen/support

Take a listen to get my take on this very often-asked question and also some practical, doable strategies you can start to implant today to lose weight, optimize health and make your fasting window feel easier. --- Support this podcast: https://anchor.fm/heather-heynen/support

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! --- Support this podcast: https://anchor.fm/heather-heynen/support

This is a quick tips an tricks episode about 3 ways to turn off hunger. If you're using IF or TRE then you know getting started with it can be difficult as our bodies are adjusting and throwing up hunger signals. It can be hard to stay on track with your fasting goals or ways of eating goals if you're feeling hungry all the time. So take a listen to learn about 3 ways to help reduce hunger and cravings to make your fasting journey easier. --- Support this podcast:...

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! --- Support this podcast: https://anchor.fm/heather-heynen/support

This is the most common question I get asked: How long should I fast? Take a listen to learn how to figure out your own optimal fasting times to improve your well-being. --- Support this podcast: https://anchor.fm/heather-heynen/support

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! --- Support this podcast: https://anchor.fm/heather-heynen/support

Many of you have started traveling again and/or are out on the road for trips or work so how do we keep the health benefits of fasting while out of routine? How do we keep ourselves from gaining weight? Keep listening for all kinds of strategies and ways you can approach being out of routine, enjoy vacation, travel with confidence and really enjoy the time with out gaining weight, overdoing it with food and continuing to feel great! --- Support this podcast:...

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...

If you're like most people who are trying to lose weight or lean out, get your health back or optimize physical performance you are probably a bit confused about which diet is best for you. What way of eating will get you the results you’re desiring? Take a listen to learn more. --- Support this podcast: https://anchor.fm/heather-heynen/support

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. --- Support this podcast: https://anchor.fm/heather-heynen/support

Some of the biggest issues I see with people trying to implement fasting into their daily lives or trying to lose weight or just trying to create better health is not that they don’t know what to do, it’s that they can’t stick to the new healthy habits they really want to stick to! If you find yourself setting health goals but just can’t stick to them long enough to create the actual habit so that they feel effortless and you can keep them going for life, take a listen😃 --- Support this...

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. --- Support this podcast: https://anchor.fm/heather-heynen/support

Did you know that how you sequence your food, how you combine certain foods & when you time your meals can influence fat loss as well as increase health markers? Take a listen to learn simple strategies you can start to implement today to increase your results! --- Support this podcast: https://anchor.fm/heather-heynen/support

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. --- Support this podcast: https://anchor.fm/heather-heynen/support

I get lots of questions asked by clients on how to close their eating window more easily before starting their fast. I think this comes up a lot because we may have had enough to eat, we are satiated and yet the urge or desire to keep eating occurs. And often we give into that urge and now we’ve eaten more than our bodies need. So what can we do to make the closing of our eating window feel easier so we get in the habit of it and we can reap the benefits of fasting that we are trying to get?...

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...

Zone 2 training is a way of training and exercising that is optimal for our health and also for fat loss. We will talk about what it is, how it improves mitochondrial function, burns fat & how to figure out your own zone 2 protocol to implement for your goals! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

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. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast:...

There are specific ways we don’t want to be fasting. Take a listen to learn how to make sure you’re using best practices for your fasting protocol. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

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....

Flexible fasting is one tool we can use to become more metabolically flexible and also a more intuitive eater. Take a listen to learn strategies to get to a space where eating and food choices become more intuitive and effortless. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

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. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

Cravings can really feel so intense and uncontrollable and are often one of the biggest reasons why people have difficulty losing weight and keeping it off. In this episode you will learn simple strategies to prevent or stop unhealthy food cravings and also help with hunger cues to make your flexible fasting life even easier! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support