Wondering if fasting is sustainable long-term? This week, Kate celebrated her sixth ‘fastiversary’ – six years since she tried fasting for the first time. In a deeply personal and heartfelt podcast, she pays tribute to her mum, explores why kindness and self-care matter in weight loss, and reveals the big secret she’s been hiding…
On today’s podcast, we’re talking about one of the most common problems to affect the gut – and what we can do about it to make IBS less irritating… as a lifelong sufferer, Dirty Diet and 5:2 author Kate shares what she’s learned about calming a sensitive gut, while registered dietitian Helen Phadnis looks at medical and diet approaches to improving this common and distressing condition.
‘Live’ foods which add back the good bacteria are the perfect way to ‘eat dirty’ – and dairy kefir can be a delicious way to enjoy the benefits. It used to be tricky to get hold of, but now different brands are appearing in the chiller cabinet, as well as in specialist health shops. But how do you develop a version that tastes good and does you good?
If you’re on a mission to improve your diet – and those friendly bacteria – then raw pickles like sauerkraut and kimchi are one of the easiest ways to add the good guys back in. And in this edition, Kate chats to Mendel of Loving Foods in Manchester, whose journey to improve his eczema led to the creation of a whole new family business.
In today’s Quick and Dirty podcast on a single topic. Kate explores the D in Dirty – which is all about diversity, especially veg and fruit – how adding more variety and quantity into your diet will reap terrific benefits – and give your tastebuds and friendly gut bacteria a treat!
In today’s podcast, Helen and Kate talk dirty about carbohydrates – why they’re an essential part of our diet, and why cutting them out is so difficult to maintain. We also reveal our own top of the pops when it comes to starchy carbs… and talk about exciting new research on 5:2/Dirty Diet-style fasting and how it may benefit our health.
Bread has had such a bad press lately – we talk to a campaigning baker who has found ways to enjoy her own produce despite a sensitivity to wheat. Discover the secrets of good bread and why it has a place in your diet.(more…)
I’ve started fasting and find it easier than I expected except for one thing: I get so cold on fast days! Is this normal, and is there anything I can do?
I’m writing my reply with a throw on my lap, a pair of my thickest socks on my feet, and a mug of hot coffee at my side. Yes, it’s a Fast Day, it’s -2 degrees and there’s freezing fog outside, and it doesn’t feel much warmer inside either.
Feeling colder than usual on a fast day is really common: some people get used to it while others (like me) just take steps to make it feel better.
There are different reasons why you might feel colder. Firstly, your body creates heat when it digests food. So on a Fast Day when you’re eating less, you’re not generating that ‘central heating.’ Also, your body is very good at protecting your vital organs, which means if you’re not eating as much, it may sense that and prioritise them, so your extremities (hands and feet) cool down.
The good news about being cool…
The good news, is that your body actually burns calories maintaining a stable temperature, so you’re likely to be using energy that way. This fascinating Dutch research even suggests that turning down the central heating could help us stay slim.
Down with cold – tips to warm you up again
Stick on the kettle
Hot drinks warm your hands and your insides too. Black coffee, herb teas, or especially a lump of fresh ginger and a slice of lemon in boiling water will soon make you toastier.
Pull on the socks (and the gloves)
Your extremities are left to fend for themselves, so help them out with warm socks and, if you do a desk-based job, even fingerless gloves can help (I use these if I don’t want to stick the heating on as I work from home).
Being active helps get the circulation moving again. Getting up from your desk every hour and walking for a few minutes will help, or dancing to the radio. Better still, a walk outside (wrapped up warm) will energise you too.
Want more tips and down to earth advice?
You can read much more about my journey, fasting tips and weight loss science, in The 5:2 Diet Book.
Kate is a novelist and journalist, who struggled with her weight all her adult life, until she started intermittent fasting. She reached a healthy weight within a few months. When she realised there was no book explaining the approach... read more about Kate