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17/12/2025

Want to live longer and feel sharper? It starts with what (and when) you eat.

Science says: Intermittent fasting isn’t just a trend — it triggers cellular repair, reduces inflammation, and boosts autophagy (your body’s internal “clean-up crew”).

📍Studies show Intermittent Fasting may improve insulin sensitivity, lower risk of chronic disease, and even extend lifespan in animals.

Pair fasting with nutrient-dense foods (think: leafy greens, healthy fats, lean proteins) and you’re not just dieting — you’re investing in future you.

🔁 Eat smart. Fast smart. Live better.

10/12/2025

✖️MYTH: You have to fast for 16 hours to see results.

Many people believe that 16:8 is the only way to do intermittent fasting effectively. But that’s simply not true.

✔️THE FACTS:
There’s no universal rule for how long a fast should be. Protocols like 12:12, 14:10, and 16:8 can all be effective depending on your goals, experience level, and lifestyle.

Even a 12-hour overnight fast (like 7pm–7am) can support fat metabolism, reduce late-night snacking, and improve insulin sensitivity — especially for beginners.

The key is consistency and choosing a fasting window that works for you.

BOTTOM LINE:
You don’t need to hit 16 hours to benefit. Start where you are, and build from there if needed.

03/12/2025

Dealing with cravings doesn’t mean you have to give up the things you love!

Instead of cutting your favorite foods out completely, you can adjust them to better align with your health goals. ✨

Try swapping sugar for a more diet friendly sweetener like stevia or monk fruit. If you're in the mood for comfort food, you can use almond flour instead of regular flour, or try zucchini noodles instead of pasta for a low-carb option. 🥒

The key is choosing better ingredients that satisfy your cravings without derailing your progress. It's all about making smarter choices and finding healthier versions of what you love. 💛

Balance is everything!

26/11/2025

Does drinking coffee break a fast? ☕

The short answer? No, it won’t—unless you add sugar or cream!

Black coffee, with no added sugars or milk, is calorie-free and won’t disrupt your fast. In fact, it can actually support your fasting goals by boosting your metabolism and curbing hunger. Plus, it’s packed with antioxidants! 🤎

What is your go-to drink during a fast? Share it below! 👇

19/11/2025

How to Break Your Fast Effectively? 🥗

Start your eating window with a light, easy-to-digest meal and hydrate with plenty of water or herbal tea to reset your body. 💚

Avoid processed or sugary foods, and focus on healthy fats, protein, and fiber for steady energy.

Eat slowly, listen to your hunger cues, and give your meal time to digest.

Breaking your fast with care gives you lasting energy and vitality! 🌱

27/10/2025

Home cooked meals, the perfect pair of a fasting diet plan!

Looking to supercharge your fasting diet plan? Look no further than homemade meals.

Preparing your meals at home brings a world of benefits. Here is why:

Nutritional control: You are in charge of every ingredient, ensuring your body gets the right nutrients for a successful fast.

Portion management: say goodbye to oversized servings! By cooking at home, you can control portion sizes and maintain your fasting goals.

👉Flavourful creativity: Spice up your fasting journey with delicious homemade recipes. Explore new flavours, experiment with spices, and make your taste buds dance.

👉Cost-effective: Save money while fasting by avoiding expensive takeout and restaurant meals. Home- cooked options are not only healthier but wallet-friendly too!

👉Personalised adaptations: Tailor your meals to your fasting schedule and preferences. From intermittent fasting to time-restricted eating, home cooking allows customisation.

Remember, fasting is an incredible journey towards wellness. And with homemade meals, you are nourishing your body, fuelling your success, and embracing a healthier lifestyle. Let’s get cooking.

23/10/2025

What happens to your body while fasting?

Fasting does not mean starvation! With the right approach and support, fasting can be safe and healthy:

👉Your insulin levels decrease: Insulin is a hormone that helps regulate blood sugar levels. When you stop eating, your insulin levels drop and this makes it easier to burn body fat.

👉Fasting may help to promote the activity of certain enzymes involved in detoxification and improve the health of the liver (one of the main organs involved in detoxification).

👉Your body starts burning fat for energy: When insulin levels drop, your body starts burning stored fat for energy. This process is called ketosis.

👉Your gut improves: Fasting can help improve gut health by promoting the growth of healthy gut bacteria and reducing gut inflammation.

With a positive mindset and belief in your capacity to achieve success, you are more likely to remain committed and focused on your weight loss journey, which can lead to long-term success.

14/10/2025

Ready to glow up? Discover the skin benefits of intermittent fasting!

If you are looking to level up your skincare game, intermittent fasting might just be the secret ingredient you have been searching for!

Intermittent fasting isn’t just about weight management and boosting energy levels; it can also work wonders for your skin. Here is how:

👉Radiant complexion: by giving your body a break from constant digestion, intermittent fasting allows your skin to detoxify and regenerate.

👉Reduce inflammation: intermittent fasting has been shown to reduce inflammation throughout the body, including the skin.

👉Increased hydration: fasting encourages your body to retain moisture, resulting in improved skin hydration.

These are just some of the benefits that can improve your skin during fasting. As many people choose to eat healthier when following this diet, it is also a very important step in improving your skin!

08/10/2025

Morning workout or evening workout, what is better?

The best time to work out, whether in the morning or evening, ultimately depends on your individual preferences, schedule, and body’s natural rhythms. Both morning and evening workouts have their own set of benefits, and the most important thing is a find a time that allows you to consistently stick to your exercise routine.

👉Morning workout pros:

Can help boost your metabolism and energy levels for the day.

May promote better adherence to a healthy diet throughout the day.

Creates a sense of accomplishment early in the day, which can positively impact your mood and motivation.

👉Evening workout:

Body temperature tends to be higher in the evening, potentially leading to improved performance and reduce risk of injury.

Can be a great way to relieve stress after a busy day.

Some people may find that they have more strength and endurance in the evening.

Remember, the most important factor is consistency. Whether you choose to work out in the morning or evening, sticking to a regular exercises schedule is crucial for long-term fitness and health benefits.

29/09/2025

Ready to take your cooking to the next level? Here’s the recipe for enhancing your culinary powers:

Experiment: Don’t be afraid to try new recipes and ingredients. The best lessons often come from delicious disasters.

Lear the basics: Master the fundamental techniques-chopping, sauteing, roasting, and knife skills. A strong foundation is key/

✔Taste as you go: Develop your plate by tasting your dishes at various stages.Adjust flavours and seasonings to perfection.

✔Read cookbooks& blogs: Dive into cookbooks and food blogs for inspiration. You’ll discover new flavors and techniques that’ll amaze your taste buds.

✔Cook with friends: Share kitchen with friends or family. Cooking together is fun, and you can learn from each other’s experiences.

✔Join a class: Consider enrolling in a cooking class. It is a fantastic way to recieve expert guidance and meet fellow food enthusiasts.

✔Document your creations: Take pictures of your dishes and share them with pride. Documenting your culinary adventures can be motivation and help track progress.

Remember, cooking is an art, and practice makes perfect. The more you experiment and explore, the more your skills will flourish.

25/09/2025

We have received a question about whether it is safe for mothers to intermittently fast? Let's find out.

Intermittent fasting is not recommended during pregnancy or breastfeeding without appropriate medical advice. During pregnancy, constant nutrition is necessary for the health of both the mother and the growing baby. It is important for pregnant women to consult a health care provider who can give individual advice based on specific health and nutritional needs during pregnancy. However, there may be certain medical conditions or special situations where intermittent fasting may be advisable, but this should only be done under the close supervision and guidance of a healthcare provider who is familiar with the individual's medical history and needs.

This is an informative article, if you have any questions, please contact our support team or your healthcare provider.

16/09/2025

If you are practicing intermittent fasting and want to avoid traditional sugars, there are several sugar alternatives you can consider:

✔Stevia: A natural sweetener derived from the leaves of the stevia plant. It has zero calories and does not affect blood sugar levels.

✔Erythirol: A sugar alcohol that has minimal impact on blood sugar and calorie content. It’s often used as sugar substitute in recipes.

✔Monk fruit extract: Made from the monk fruit, this sweetener has no calories and does not raise blood sugar levels.

✔Artificial sweeteners: As mentioned earlier, artificial sweeteners like saccharin, aspartame, and sucralose are options, but some people prefer natural alternatives.

It is essential to read labels and choose sugar alternatives that work best for you and align with your fasting goals. Remember that even though these alternatives may not raise blood sugar, they should still be used in moderation as part of a balanced diet during your eating windows in intermittent fasting.

Address

Lastādijas Iela 6
Riga
LV1050

Website

https://go.certifiedfasting.com/GUOwM8

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