How to Become a Healthier Version of Yourself: A Whole Foods, Strength Training, and Fasting Approach
When it comes to improving your health, losing weight, and reducing inflammation, the journey often starts with making intentional lifestyle changes. If you’re a woman looking to transform your wellness routine by cutting out processed foods and refined sugars, focusing on whole foods with extra fiber, and incorporating strength training, running, and fasting into your routine, this guide is for you.
Cut Out Processed Foods and Refined Sugars
One of the most impactful steps in your health journey is removing processed foods and refined sugars from your diet. These foods are not only calorie-dense but are often linked to inflammation, weight gain, and sluggish energy levels. Instead, focus on whole foods like:
– Fresh fruits and vegetables
– Lean proteins (chicken, turkey, fish)
– Healthy fats (avocados, olive oil, nuts)
– High-fiber foods (beans, legumes, oats)
By prioritizing nutrient-dense foods, you fuel your body with vitamins, minerals, and fiber that support overall well-being.
Fiber: The Secret Ingredient
Adding extra fiber to your meals is a game-changer for digestive health and reducing inflammation. Fiber-rich foods keep you fuller longer, support gut health, and help stabilize blood sugar levels. Some easy ways to add fiber include:
– Chia seeds in smoothies or oatmeal
– Dark leafy greens like kale and spinach
– Fiber-rich fruits like raspberries and apples
Weight Lifting 5 Times a Week for Toned, Lean Muscle
Strength training is critical for building lean muscle mass, improving metabolism, and maintaining a toned physique. I lift weights five times a week, working with my personal trainer to target different muscle groups. Lifting not only helps with muscle definition but also supports bone health, reduces the risk of injury, and promotes long-term fat loss.
If you’re new to weightlifting, start with lighter weights and increase gradually, focusing on proper form to avoid injury. Over time, you’ll notice improved strength, endurance, and muscle tone.
Running 5 Days a Week for Cardiovascular Health
Cardio is essential for heart health and endurance. Running five days a week is my go-to for building cardiovascular strength while also helping to burn calories and support fat loss. Whether you’re a beginner or a seasoned runner, finding a consistent routine that challenges you while listening to your body is key to avoiding burnout or injury.
I sometimes use the Peloton app for my runs. It’s a fantastic tool for those days when I need extra motivation or want to switch up my pace with their guided running classes.
Incorporating Dr. Mindy Pelz’s 24-Hour Fast
Intermittent fasting can be a powerful tool for reducing inflammation, improving gut health, and supporting weight loss. I’ve personally found success with Dr. Mindy Pelz’s 24-hour fasting method, which I incorporate once a week. This fast allows the body to reset, promote cellular repair, and optimize fat-burning potential.
Fasting also helps improve mental clarity, reduces cravings for unhealthy foods, and balances insulin levels. If you’re new to fasting, I recommend starting slow and consulting a healthcare provider to ensure it fits your lifestyle and health needs. I am not a doctor and this is not medical advice.
Gut Health and Supplements: Cymbiotika & Seed Symbiotics
Gut health plays a significant role in your overall well-being, especially when it comes to digestion, weight management, and inflammation. To support my gut health, I incorporate supplements like Cymbiotika and Seed Symbiotics. These help restore and maintain a healthy gut microbiome, which is essential for nutrient absorption, immune function, and reducing inflammation.
If you’re looking to improve your gut health, these supplements are a great addition to a clean, whole-food-based diet.
Ditch Coffee: Try These Healthy Alternatives
One of the biggest changes I made on my journey to better health was cutting out coffee. I now stick to teas, which offer a more balanced and gentle source of energy without the jitters or crashes associated with caffeine. Some of my favorite alternatives include:
– Green tea (high in antioxidants and provides a mild caffeine boost)
– Herbal teas like chamomile or peppermint (calming and gut-friendly)
– Rooibos tea (caffeine-free and rich in antioxidants)
For anyone looking to transition away from coffee, these teas provide a soothing, anti-inflammatory alternative that supports overall health.
Extra tip: Cutting out seed oils, such as canola, soybean, and sunflower oil, can have a significant impact on your overall health. These oils are highly processed and often rich in omega-6 fatty acids, which, when consumed in excess, can lead to inflammation in the body and contribute to issues like weight gain, joint pain, and cardiovascular problems. By eliminating seed oils and opting for healthier alternatives like extra virgin olive oil, avocado oil, or coconut oil, you can reduce inflammation, improve heart health, and support balanced omega-3 to omega-6 ratios, promoting better overall well-being.
If you’re looking to dive deeper into understanding the impact of sugar on your health and blood sugar balance, I highly recommend “The Glucose Goddess Method” by Jessie Inchauspé. It’s packed with science-backed tips on stabilizing glucose levels while still enjoying food. Another must-read is “I Quit Sugar” by Sarah Wilson, which provides practical guidance on breaking free from sugar addiction and embracing a whole-foods lifestyle. Both books offer invaluable insights for anyone aiming to reduce inflammation, improve energy, and regain control of their health.
Becoming the healthiest version of yourself is about consistency, balance, and making sustainable changes. By cutting out processed foods, focusing on whole foods with extra fiber, lifting weights five times a week, running five days a week, and incorporating a weekly 24-hour fast, you’ll not only improve your physical health but also boost your mental clarity and energy.
Remember, supplements like Cymbiotika and Seed Symbiotics can enhance gut health, and swapping coffee for tea helps reduce inflammation. Working with a personal trainer and sometimes using the Peloton app has kept me motivated and accountable. Whether you’re just starting or refining your routine, prioritize your health with intentional, mindful habits that support long-term wellness.
