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Hello Roël,
You may think that intermittent fasting is just another diet fad, but it is actually as old as humanity itself. Our hunter-gatherer ancestors often went hours or even days between meals. Food wasn’t always available, and our bodies are designed to survive periods without eating.
The idea of intermittent fasting is that by simply changing when you eat, you can lose weight, boost energy, and even improve your overall health. There are numerous benefits, various ways of doing it and it's probably not as challenging as you may think. If you feel that your efforts to be healthy are not bringing you the results you're after, intermittent fasting can be a great way to get things moving.
It’s not a magic solution, but it can be a powerful way to reset your eating rhythm, stabilise your blood sugar, and help your body work more efficiently.
What I talk about in my weekly vlog
In this week's video, we’ll look at how intermittent fasting works, what the science actually says, the most popular fasting methods, who it’s suitable for and how to do it safely if you decide to give it a try. You can find it here.
What I've been reading
Fast. Feast. Repeat. by Gin Stephens is an excellent, down-to-earth guide for anyone curious about intermittent fasting. What makes this book stand out is how approachable it is. Gin takes a complex topic and makes it simple, encouraging, and realistic. She explains the science behind fasting in a clear, friendly way and offers plenty of practical advice on how to find a rhythm that works for your lifestyle.
The book doesn’t promote extremes or perfection. Instead, it helps you understand how fasting can fit naturally into your life while still enjoying food you love. Whether you’re aiming for weight loss, better energy, or improved metabolic health, this book gives you the tools and mindset to get started and stay consistent.
It’s motivating, evidence-based, and refreshingly balanced. This is a great read for anyone ready to take control of their health.
What I've been eating
Mussels, in season from October to March in the UK, are one of the most nutritious and sustainable seafood choices you can make. They’re rich in high-quality protein, low in fat, and packed with essential nutrients including iron, zinc, selenium, iodine, and vitamin B12, which are all vital for energy, thyroid function, and a strong immune system. Mussels are also a great source of omega-3 fatty acids, which support heart and brain health and help reduce inflammation.
They’re quick to prepare and incredibly versatile. Try steaming them with garlic, white wine, and herbs for a classic moules marinières, or cook them in a light tomato and chilli sauce for extra warmth. Serve with a side of vegetables or a small portion of wholegrain bread to soak up the delicious broth.
Essential oils I've been using
Seasonal Affective Disorder (SAD) can leave you feeling low, tired, and unmotivated during the darker months. Certain essential oils can help lift your mood and bring a sense of lightness and calm. Bergamot is especially effective. Its citrusy scent helps balance emotions and ease tension. Orange and lemon oils are also wonderfully uplifting, helping to promote positivity and energy. For comfort and grounding, frankincense or lavender can help calm the mind and reduce anxiety.
To use, add a few drops of your chosen oil to a diffuser to fill your space with brightness, or mix them with a carrier oil for a gentle massage on the wrists or temples. You can also add a few drops to a warm bath for an instant mood boost. A simple daily ritual with these oils can make winter feel lighter and more balanced.
To get all the benefits and ensure safety, it is very important to use the highest quality (certified therapeutic grade) of essential oils. Let me know if you need help choosing your oils, or advice on which oils to use.
What's the one thing you'll be doing this week?
Don't forget to set yourself one little health goal for one week only to stay on track and in action mode and feel free to reach out if you need a little help. You can book a free Game Plan call here.
Roël🙂
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