The Role of Protein in Insulin Resistance Symptoms and Treatment

The role of protein in insulin resistance treatment

If you’ve followed me for any amount of time, you know that what’s missing from those posts from fitness influencers you follow on TikTok, is nuance. That’s what I bring to the table.

You might have already read my articles about protein quality and the health effects of a vegan diet. And still, you've bought into vegan protein shakes, and have shelves loaded with protein-enriched cookies, bars, and cereals. You’re feeling pretty good about meeting those higher protein intake recommendations that saturate your social feed.

But I’m here to dig deeper into the role of protein in insulin resistance symptoms, and why getting your protein from those sources might be making your insulin resistance symptoms worse, contributing to weight gain and inflammation.

Hi darlings. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress, insulin resistance, and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between their lab values and what their body is saying. Before you continue, click here to read my Medical Disclaimer.

In this article, you’ll learn:

• what is insulin resistance?

• insulin resistance causes and symptoms

• the role of protein in insulin resistance treatment

• why protein quality matters just as much as quantity

• more ways to improve insulin sensitivity symptoms

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what is insulin resistance?

The word metabolism often gets referred to as one’s ability or inability to lose weight. But the word metabolism actually refers to the conversion of one component into another.

With digestion, metabolism might refer to ingested food being broken down into nutrients your body can use. Or a chemical component of medication or a food additive might be manipulated by enzymes into a neutralized form and removed from the body.

For the sake of this discussion, we’ll be referring to metabolism in regard to glucose metabolism - the conversion of glucose (a molecular form of sugar) into energy or fat.

It’s important to understand that glucose comes from more than just sugar ingredients. Glucose comes from all carbohydrates, including grains, starches, and yes, sugar.

So, whether it’s potatoes, sweet potatoes, rice, bread, legumes, fruit, honey, or candy - it all turns into glucose.

And that glucose either gets metabolized into energy or fat. Insulin, a hormone produced by the pancreas, is required for the metabolism of glucose into energy.

Here’s how glucose metabolism works:

1. When you consume any kind of carbohydrate, be it starchy legumes, grains, or vegetables, sugars like honey, fruit, or cane sugar, even leafy greens contain carbohydrates - those carbohydrates are broken down into molecules called glucose.

2. Glucose molecules are transported into your bloodstream through the epithelial lining of the small intestine. The amount of glucose molecules in your bloodstream at any given time is referred to as your “blood sugar” or “blood glucose” level.

3. Insulin is released by the pancreas and acts as sort of an usher, taking the glucose to individual cells, and using its key to unlock the door (insulin receptors embedded in the cell membrane) and shuttles the glucose in to be metabolized (hey, there’s that word again!) via the Krebs cycle within the mitochondria.

4. When cells have had their fill of glucose, any glucose remaining is then sent to the liver and converted to storable forms of glucose, specifically glycogen and triglycerides.

   • Glycogen: stored primarily in the liver, and to some extent, muscles. The liver has a very small capacity for glycogen storage.

   • Triglycerides: stored as fat tissue, also called adipose tissue. Your body has unlimited stores of triglycerides in adipose tissue, as it can always (and does) make more fat to accommodate more triglyceride storage.

HERE’S WHERE THINGS CAN GO WRONG

Insulin resistance occurs when there is regularly more glucose than can be used by cells in the bloodstream. For example, one who consumes a high-carbohydrate diet at most meals and snacks will likely develop insulin resistance symptoms.

When there is regularly more glucose in the bloodstream than cells can accommodate, insulin receptors (remember the locked doors on cell membranes) begin to deactivate, making insulin ineffective. The cells are essentially saying, “we’ve had enough!”.

In response, the body produces more insulin to try and compensate for glucose not getting into cells, and as a result, insulin resistance worsens.

And what happens to glucose that does not enter cells? It gets converted to fat.

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insulin resistance causes and symptoms

COMMON CAUSES OF INSULIN RESISTANCE

• high starch, high carbohydrate diet

• regular consumption of processed foods (including foods you might consider “health foods”, like protein powders, bars, shakes, and plant-based meat substitutes)

• chronic stress (external or internal) - Click here to read more about the role of cortisol in blood sugar regulation

• inactivity/sedentarianism

• inadequate sleep

• overexercising (especially cardio)

• pancreatic insufficiency (more on what symptoms look like later in the article)

• leaky gut syndrome

COMMON SYMPTOMS OF INSULIN RESISTANCE

• weight gain in belly and/or hips

• difficulty losing weight

• “hangry” symptoms between meals (loss of focus, shaky, irritability)

• digestive symptoms

  • pancreatic insufficiency can often contribute to digestive dysfunction, as it is needed to produce digestive enzymes

  • digestive symptoms are often indicative of pathogenic infection, such as yeast or bacterial overgrowth, mold, or parasites - all of which contribute to chronic stress response and cortisol output

• excess hunger (frequent hunger, or excess appetite)

• Type II Diabetes diagnosis, or pre-diabetes

• abnormal thyroid labs (click here to read more)

• sweet, salty, or carb cravings

the role of protein in insulin resistance treatment

It’s no secret that we need protein to build muscle - and that’s exactly the same reason it’s needed for insulin resistance treatment.

Let me explain.

HOW YOUR BODY BUILDS MUSCLES

A common misconception about building muscles, is that it requires an increase in the number of muscle cells (also called muscle fibers) - but this is incorrect.

Muscle cells can, however, get larger in size - this is what is known as hypertrophy.

Additionally, contained in the fluid between muscle cells are smaller stem cells called satellite cells. In addition to hypertrophy, the satellite cells are the catalyst between protein and muscle development.

When you exercise, especially through resistance training, small tears develop in your muscle fibers. Your body responds to these tears by branching together amino acids (the building blocks of protein) together with satellite cells, to repair the tears and make the muscle stronger.

This process requires both adequate dietary protein and resistance training.

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What does that have to do with insulin resistance treatment?

Earlier we talked about how glucose is converted to ATP in the mitochondria of the cells. You might remember from middle school science class that the mitochondria are known as the “power house” of the cell.

Here’s where it connects to insulin resistance treatment >>> Resistance training stimulates mitochondrial biogenesis - meaning the creation of more mitochondria - within muscle cells. This is due to the increased need for energy when building and using muscles.

Thus… increased mitochondria = increased need for glucose to create energy = increased glucose uptake into muscle cells.

In fact, it’s important to remember that the research has been clear for years, that as we age, muscle tissue degrades, a condition called sarcopenia. Resistance training has been shown to prevent sarcopenia and improve insulin resistance [1].

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all proteins are not created equal

There’s a lot of push from wellness influencers for more women to eat more protein - and they are not wrong (as you can see from our previous discussion).

Protein is needed for nutrient transfer into cells, for neurotransmitter synthesis (mood and sleep regulation), muscle building, and many more preactive and enzymatic processes throughout the body.

What those influencers are not telling you is that the quality of protein matters. Big time.

Having a shelf stocked with protein powders, bars, shakes, and cereals all touting that they are “protein-packed”, you might be missing the mark - especially if those products are made with plant-based proteins.

A FEW THINGS YOU MAY NOT KNOW ABOUT PROTEIN:

• plant-based proteins cannot be absorbed and utilized in the body as efficiently as animal proteins [2]

• eating more protein can increase health concerns if you have digestive symptoms

• in addition to reduced bioavailability, you cannot meet optimal protein intake goals from plant-based sources without also consuming loads of starchy carbohydrates and extra calories - this works against your efforts to resolve insulin resistance symptoms

• there are nine amino acids that the human body requires, but cannot make for itself - these are called essential amino acids

• it’s important to consume a wide variety of proteins (as well as other foods) to ensure you are getting all essential nutrients required by the body. Additionally, eating the same foods every day is a great way to develop food sensitivities.

EXAMPLE: You would have to consume 700 grams of boiled chickpeas, which contain all nine essential amino acids, to meet your protein intake goals for one day. That’s also 1200 calories, and over 140 grams of starchy carbohydrates. Quinoa and soybeans have similar profiles - imagine eating 6 cups of quinoa to meet your protein intake goals!

MY TAKE ON THE ENVIRONMENTAL IMPACTS OF ANIMAL PROTEINS

TL;DR

Opting out of meat and consuming only plants is not the answer to addressing environmental distress, and especially not your physical health. If your resources allow, consider supporting the farmers who are doing the work to improve environmental impact, so that down the road, this will be more accessible to everyone.

THE DIRT

I greatly value the health of our environment, and do everything within my power to make it better for the next generation. Because of that, I have done a lot of research on the impacts of farming, both livestock and plants, on the environment, and a few things have become very clear:

• regenerative farming techniques are showing robust evidence that they actually improve soil quality and sequester carbon - we need to change the way we farm animals, not do away with them altogether. You can help by actively supporting the farmers who are doing this work.

• the information being presented in documentaries like [unnamed] has been wildly misrepresented - I urge you to look at the research for yourself.

• the amount of waste that comes from processed foods like cereals and plant-based meats is astounding and has a significant impact on environmental health just as much as conventional animal farming. Subsidized grain farms have tilled the soil to the point of desertification, and it needs to stop. Cutting out meat is not the answer.

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more ways to improve insulin resistance symptoms

Building muscle is not the only way to combat the effects of insulin resistance. Improving insulin sensitivity is not difficult, but it requires consistency. Here are a few ideas to get you started:

• STOP SNACKING

  • The good news is, increasing protein intake with each meal will help keep you fuller for longer periods of time. When my clients add more protein to their diets, they effectively stop snacking, too. This will help steady your blood glucose levels throughout the day, rather than continuously creating glucose spikes that perpetuate insulin resistance symptoms.

• ALTERNATE DAY FASTING

  • The effects of alternate-day fasting on improving insulin sensitivity are astounding. Not only does fasting increase growth factors that help you build muscle, but when done properly, it increases the sensitivity of your insulin receptors, and helps your body to adapt to using fat for fuel when glucose is not available. It’s extremely important to note that refeeding after fasting is an important part of the process, and learning to fast for health effects is essential. Click here to learn how to fast safely and healthfully.

• IMPROVE YOUR MACRONUTRIENT BALANCE

  • If you’re getting all your protein from a shake stuffed with pea protein isolates, you are doing your body a disservice. Use this guide to build healthier meals that give your body everything it needs to keep you fueled.

• FIND AND ADDRESS UNDERLYING CAUSES OF STRESS

  • Chronic stress, whether from work, relationships, lack of boundaries, or underlying dysfunction in the body, drives insulin resistance and inflammation. Finding and addressing underlying causes of stress, such as digestive dysfunction, adrenal fatigue, or pathogenic infection from yeast overgrowth, parasites, or bacteria, can be pivotal to your insulin resistance treatment. Here’s how I can help.

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learn something new?

Please share your thoughts and questions in the comments below.

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Get a Health Assessment

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. The Heart of Physiological Reports - Lindsey - 2024 - Physiological Reports - Wiley Online Library, physoc.onlinelibrary.wiley.com/doi/10.14814/phy2.15962. Accessed 3 Oct. 2025.

2. Association of Major Dietary Protein Sources with All‐cause and Cause‐specific Mortality: Prospective Cohort Study | Journal of the American Heart Association, www.ahajournals.org/doi/10.1161/JAHA.119.015553. Accessed 3 Oct. 2025.

Why Your Health Insurance Plan Won’t Cover Functional Nutrition

Why Your Health Insurance Plan Won’t Cover Functional Nutrition

It’s no secret that the healthcare system in the U.S. is a bumbling sh*tshow. We’ve privatized health insurance plans since the 1920s, causing costs to soar, excluding important health services, and making plans effectively useless to those who are relatively healthy.

It’s a complex issue, and a highly controversial one. I’ve worked in healthcare for 20+ years, both on the clinical side, and the billing side. I can’t change our severely broken system on my own. But, one reader at a time, I can help individuals like you know how to advocate for your own health when seeking out health insurance plans and healthcare services.

Hi darlings. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.

In this article, you’ll learn:

• is health insurance necessary?

• what it means to use an “in-network” provider

• the difference between “covered” and “non-covered” services (it might not be what you think)

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is health insurance necessary?

For about nine years in the early 2000s, I worked for a large chain grocery store. I wore many hats there, but one of my jobs was to help change price tags when a new ad started every Wednesday.

I and my crew would replace expired sales tags with their regular price, as well as replace regular-priced tags with the new sales tags.

Every sales tag also showed the product’s regular price, so you as the customer could see how much you were saving by getting it on sale.

Here’s where things get shady…

Very often, when a product would go on sale, the store would increase the regular price of that item so that it looked like you were saving more money. When the sale ended, the regular price went back to its normal market rate.

In other words, the regular price on a sale item was completely arbitrary - it was used as a marketing tool to show how much the customer would “save”. [insert barfing noise]

Here’s the thing… Your health insurance plan does the same thing.

I’ll talk more about that later in the post. But first, let’s explore whether a health insurance plan is even necessary to have.

holding space

I want to be clear - the realities that we all live in are so different. What I have to say in this article will not relate to everyone. We each have different values and different needs to consider when choosing healthcare services and utilizing health insurance plan benefits.

One thing is common for us all - we are wildly in the dark about how health insurance works and who decides what’s covered. That is why my intention with this article is to offer clarity and education, so you can stop blindly allowing your health insurance plan choose your providers for you, and make more informed health decisions for yourself.

It is not at all meant to suggest that no one benefits from using health insurance. Plenty of individuals rely on private, state, and federally funded insurance plans to provide treatment for chronic illness and other medical conditions, and I hope to present this article with some sensitivity to that.

Earlier this summer I had a pretty serious injury - I fell while rollerskating, fracturing my ankle in three places, dislocating the joint, and detaching a ligament.

It required a trip to the E.R., surgery to repair the damage, multiple sets of imaging (before and after surgery), physical therapy, etc..

As a functional nutrition practitioner, I often look to treatment options that are root-cause-focused, as opposed to symptoms-focused. An injury like this requires a different approach.

I leaned into Western medicine (mostly covered by my health insurance plan), but I also utilized my nutrition background to optimize my healing, support bone density, regulate inflammation, regulate my nervous system after a traumatic injury, and support detoxification from pain meds (all not covered by my insurance).

So, was it necessary to have a health insurance plan in this instance?

I would argue yes… sort of…

I’ve already put in thousands of dollars toward premiums over the four years I’ve had this health insurance plan. Was it worth it for peace of mind? That’s debatable. Many Americans are terrified that the cost of healthcare, even with insurance, will lead them to crippling debt. You can read about my research on this topic here.

I certainly think there is a place for insurance, and an accident like this one is a good example of when insurance is necessary. But privatized insurance has been driving healthcare costs up (and up, and up…) since the 1920s [1], making quality healthcare largely inaccessible to many in the low or middle classes nearly 100 years later.

We’re all stuck between a rock and a hard place.

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using an in-network provider

I think most of us understand that when using health insurance plan benefits, the question we most commonly ask a practitioner is, “do you take my insurance?”. After all, being in-network means the care will be cheaper, and in some cases is the difference between coverage or no coverage.

After working for nearly 25 years in medical clinics, I’ve learned that most people do not understand how their insurance works. And who can blame you!

SOME THINGS YOU MAY NOT KNOW ABOUT HEALTH INSURANCE:

• INSURANCE IS A CONTRACT

  • The patient has a contract with their health insurance plan, as do any in-network practitioners. As with any contract, the terms look different for every health plan, but in general, the terms of patient-insurance contracts boil down to this:

    • IF the patient pays their portion, THEN insurance will pay theirs. Despite common belief, it is not the other way around.

• PRACTITIONERS ARE NOT REQUIRED TO SUBMIT CLAIMS

  • It is not the responsibility of a practitioner to submit claims or pre-authorization requests on behalf of a patient. Practitioners typically take it on themselves simply because it’s easier for them to directly supply the information required by the insurance company, rather than have the patient be a liaison.

• IT IS THE PATIENT’S RESPONSIBILITY TO UNDERSTAND THEIR OWN BENEFITS

  • Some practitioners are kind enough to give patients a cost estimate for care based on their insurance benefits - but it is not the practitioner’s responsibility to do so.

• IT IS THE PATIENT’S RESPONSIBILITY TO APPEAL

  • Very often, health insurance plans deny services that should be covered according to the plan benefits (I recently experienced this, myself). In many of those cases, the practitioner is kind enough to submit an appeal on the patient’s behalf, again, because it is easier for the practitioner to directly submit required documentation. But it is not the practitioner’s responsibility to do so.

• A PRACTITIONER WHO IS IN-NETWORK, TAKES A PAY CUT

  • If a practitioner is in-network with your health insurance plan, it means they have a provider-insurance contract with the insurance provider. That contract, in essence, says that in exchange for advertising (i.e. a directory, or network, of “preferred” practitioners), practitioners agree to discount their care, so that the insurance does not have to pay out as much.

  • Patients will often see these discounts conveyed as “you saved $___!” on their Explanation of Benefits (EOB).

• IN-NETWORK PRACTITIONERS MAY BE LESS LIKELY TO SEEK OUT ROOT CAUSES OF YOUR SYMPTOMS

  • When practitioners are contracted with an insurance plan, they are subject to the regulations of that plan.

    • A common example of this is regarding thyroid testing. Many health insurance plans in the U.S. stipulate that in order to diagnose hypothyroid, TSH must be high, and free T4 must be low. Therefore, even if the patient has many other indications of hypothyroidism, your in-network practitioner will likely only test for TSH and fT4, unless you request otherwise.

Put more simply, health insurance plans are not designed to keep relatively healthy people, healthy. Health insurance plans are designed for symptoms-focused care and injuries.

Most health insurance plans do not cover services designed to optimize your health, such as functional lab testing, somatic work, treatments for complex trauma, and, yes, holistic nutrition consulting.

They’ll happily cover sleep medications, blood pressure medications, or weight loss surgery - but they will not cover the types of care needed to address root causes of insomnia, high blood pressure, and weight gain.

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covered v. non-covered services

Health insurance is confusing - that’s why I’m here to bring some clarity to your world when navigating healthcare decisions, and those confusing EOBs.

I’ve included some diagrams below to help you understand things a bit better. But first, let’s talk vocabulary.

WHAT DO THESE COMMON HEALTH INSURANCE TERMS MEAN?

• COVERED SERVICES:

  • A “covered” service is any service that is eligible for coverage, meaning it meets criteria set by the health insurance plan, including diagnosis, practitioner type, and plan inclusions.

    • A service that’s “covered” does not necessarily mean it is paid for by your insurance. A “covered” service is still subject to your plan benefits, such as deductible, coinsurance, or co-pay.

• NON-COVERED SERVICES:

  • A “non-covered” service is any service that does not meet criteria set by the health insurance plan. The cost of a non-covered service is entirely the responsibility of the patient.

• A service might be considered “non-covered” for the following reasons:

  • it is specifically excluded from your health insurance plan benefits

  • it was provided by an excluded practitioner type (e.g. a blood draw may not be covered if it is performed by a Naturopath if Naturopaths are excluded from your plan)

  • your diagnosis does not meet the requirements set by your insurance plan for the service to be covered - this does not mean your practitioner incorrectly diagnosed you.

  • the service was performed in a non-covered clinic or facility (e.g. getting Physical Therapy in a hospital setting may be covered differently than it would in an office setting).

• IN NETWORK

  • Indicates a practitioner, facility, or group of practitioners, are contracted with a health insurance plan. As we discussed earlier, services from an in-network practitioner usually indicates “covered” service costs will be discounted.

• OUT OF NETWORK

  • Indicates a practitioner, facility, or group of practitioners, are not contracted with a health insurance plan. Out-of-Network does not necessarily mean services will not be covered - but it does mean the costs will not be discounted.

• DEDUCTIBLE

  • A dollar amount set by your health insurance plan, if applicable, that the patient must pay before the insurance begins paying for services. Coverage after the deductible is met varies from plan to plan.

    • EXAMPLE: If your insurance has a $1000 deductible, you must pay for services in full until they reach a total of $1000, after which your insurance will start paying according to your plan benefits. This only applies to “covered” services. Any non-covered services will not apply toward your deductible.

• COINSURANCE

  • Not to be confused with a co-pay, a coinsurance is a percentage set by a health insurance plan that the patient is responsible to pay for all covered services. Most often, a plan that includes a coinsurance also includes a deductible, and similarly only applies to “covered” services.

    • EXAMPLE: If your insurance requires you to pay a 20% coinsurance, your insurance would pay 80% of covered services, and you would pay 20%. Typically this is applied after a deductible has been met.

• CO-PAY

  • A co-pay is a flat-rate amount set by a health insurance plan that patient is responsible to pay for every eligible practitioner visit. Co-pay plans are very rare these days, and typically do not entail a deductible or coinsurance.

    • EXAMPLE: If your health insurance has a $30 co-pay, you would pay $30 when visiting a covered practitioner providing covered services, and insurance would pay for the rest. Some insurance plans may require separate co-pays for different types of services, even if they are provided by the same practitioner in the same day (e.g. a physical exam and a spinal manipulation may require two separate co-pays for the same visit)

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do I take insurance?

Nope!

Or rather, it’s that insurance doesn’t take me.

As you’ve learned in this post, health insurance plans in the U.S. are more likely to cover treatments designed to suppress symptoms or change lab values.

It might even help you feel better for a time. But it won’t be the solution to your PCOS symptoms, IBS symptoms, weight gain, or anxiety. Those symptoms will all still be there the moment you stop taking the medications.

That’s why my work is focused on helping clients find and address root causes of their symptoms, not just changing lab values.

want to see what you’re missing?

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learn something new?

Please share your thoughts and questions below.

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Get a Health Assessment

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. Friedman, Jordan. “How Health Insurance Got Its Start in America.” History.Com, A&E Television Networks, 27 May 2025, www.history.com/articles/health-insurance-baylor-plan.

Intermittent Fasting for IBS Symptoms and Gut Health

Fasting to improve gut health

Intermittent fasting benefits are becoming widely known in the weight loss world. But did you know that fasting also has a physiological impact on gut health, and can reduce inflammation and improve microbiome?

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.

In this article, you’ll learn:

• different types of fasting

• physiological effects of fasting

• why I recommend fasting for clients with PCOS and IBS symptoms

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fasting is not a calorie-counting technique

A common misconception among influencers is that fasting is a great way to get your bod into a calorie deficit. But restricting calories is far from the intention (or physiological impact) of fasting and intermittent fasting.

In fact, calorie restriction has been shown to slow metabolism over time, increase hunger hormones, and decrease satiety hormones [1,2].

Whereas water-fasting and intermittent fasting have been shown to increase growth hormone, improve insulin sensitivity, improve metabolic rate, decrease hunger hormones, and improve your body’s ability to burn fat [3,4,5].

To get a bigger picture of how metabolism works, read this article.

types of fasting

As we’ve discussed, fasting is not merely calorie restriction. What you eat before and after fasting, and the timing and quality of your daily meals, are also important factors when it comes to fasting to improve gut health and insulin resistance.

But let’s talk about different fasting terms first, so you can be on the same page as your health practitioners.

• INTERMITTENT FASTING: Also known as Alternate-Day Fasting, refers to a water-only fast for 24-72 hours, with careful attention to refeeding after each fast.

• TIME-RESTRICTED FEEDING: Often mistaken for Intermittent Fasting, but the two terms are very different. With Time-Restricted Feeding, one would eat daily, consuming all calories within a set window of time. For example, consuming your calories within an 8-hour period, while fasting the for 16 hours, is commonly known as a “16/8” fast.

• EXTENDED FASTING: Water-only fasting that lasts longer than 72 hours.

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how fasting works

In a nutshell, when fasting is done well, the intention of fasting is to reduce the amount of insulin being released into your bloodstream by eliminating food intake for a period of time.

With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.

But there is another physiological benefit of fasting that often gets overlooked - intermittent fasting improves gut health and IBS symptoms.

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migrating motor complex

The Migrating Motor Complex (MMC) is the key to repairing IBS symptoms and gut issues associated with PCOS. And it is only active in a fasted state.

That does not mean it cannot occur unless you are doing a 24-hour fast, but it does mean that if you are someone who grazes and snacks throughout the day, your MMC may not be activating much at all.

Here’s why that matters.

The MMC is the body’s mechanism for sweeping out unwanted waste and pathogens from the small intestine. It is a cascade of events that increases motility and digestive enzymes during times of fasting, killing unwanted pathogens and moving them through your digestive tract to the point of elimination.

Something to remember is that digestive function, such as the MMC, cannot occur when you are in fight or flight (sympathetic nervous response). Click here to learn more about how digestion works.

The other side of that coin:

Pathogens like bacteria in the small intestine (SIBO) or candida overgrowth LOVE carbohydrates, and they can cause you to crave these foods, or get excessivley hungry more frequently, so they themselves can get their “food” (carbs).

If the MMC helps to sweep out unwanted pathogens, and certain types of pathogens thrive on the nutrients we eat, it makes sense that fasting improves gut health by essentially starving the gut pathogens (depriving them of nutrients), and increasing activity of the Migrating Motor Complex.

why I recommend intermittent fasting for clients with IBS symptoms and PCOS

In conjunction with addressing digestion and adrenal health, eliminating gut pathogens like candida overgrowth, bacterial overgrowth, and parasites reduces systemic inflammation and can make your IBS symptoms disappear altogether, improve pain levels, and reduce PCOS symptoms.

So cool!

It’s important to remember that eradicating gut pathogens requires a more complex strategy than just implementing intermittent fasting into your routine. But it certainly helps (if your body tolerates it well).

If you want to explore fasting for gut health and IBS symptoms, click here to book a free consultation so we can talk about it.

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was this helpful?

Has fasting improved your digestive symptoms and gut health?

Share your thoughts and questions in the comments below!

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Get a Health Assessment

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American journal of clinical nutrition, 71(6), 1511–1515. https://doi.org/10.1093/ajcn/71.6.1511

2. Most, J., & Redman, L. M. (2020). Impact of calorie restriction on energy metabolism in humans. Experimental gerontology, 133, 110875. https://doi.org/10.1016/j.exger.2020.110875

3. Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.

4. Kahn, B. B., & Flier, J. S. (2000). Obesity and insulin resistance. The Journal of clinical investigation, 106(4), 473–481. https://doi.org/10.1172/JCI10842

5. Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Greystone Books.

6. Bowen, Richard. “The Migrating Motor Complex.” Vivo Pathophysiology, Colorado State University, vivo.colostate.edu/hbooks/pathphys/digestion/stomach/mmcomplex.html. Accessed 30 May 2025.

Intermittent Fasting for Metabolic Rate and Weight Loss

Fasting benefits for insulin resistance and metabolic rate - not calorie restriction

If you get the majority of your health information from fitness and wellness influencers on Instagram or TikTok, you might be getting misinformation about intermittent fasting benefits.

When done properly, fasting and intermittent fasting will improve insulin resistance, metabolic rate, and metabolic flexibility, regardless of the number of calories consumed before and after fasting. If you think of fasting as an easy way to achieve a calorie deficit, think again.

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively and fill in the gaps between what their doctor is saying and what their body is saying. Click here to read my Medical Disclaimer.

In this article, you’ll learn:

• the difference between calorie deficit and intermittent fasting

• physiological effects of fasting

• different types of fasting

• what should you eat to break your fast?

• who should not practice fasting?

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isn’t fasting just another way to restrict calories?

Yes and no.

The research behind fasting and metabolic rate tells us two main key points:

1. chronic calorie restriction (dieting) slows metabolism over time [1,2], and

2. the chronic presence of insulin slows metabolism, causes weight gain, and increases insulin resistance [3,4]

And since insulin is released in times of feeding, especially carbohydrates (fibers, starches, and sugars), it can be said that calorie restriction is a part of the world of fasting benefits - but not for the sake of achieving a calorie deficit.

EXAMPLES OF CALORIE RESTRICTION V. FASTING FOR INSULIN RESISTANCE

SCENARIO #1: Using the Calorie Restriction (Dieting) Method for Weight Loss

You decide to use the calorie deficit method for weight loss, meaning, the calories you burn must be more than the calories you consume. This requires avid tracking on your part, a constant attention to calorie count and scale numbers, and even then you are missing important data - your total energy expenditure, which varies widely from person to person, and requires a very specialized type of testing.

You increase calorie burn at the gym, and decrease calorie consumption. You track it meticulously using calorie deficit calculators and apps, and find you lose weight for the first 3-4 weeks of doing it. Then you plateau - even when in a calorie deficit, you find the weight is not shedding as easily as it once was. You become discouraged and irritable, and decide to “give in” when things aren’t working any longer.

SCENARIO #2: Intermittent Fasting for Metabolic Rate and Insulin Resistance

You decide to use intermittent fasting (we’ll talk about terminology and semantics later in the post) as a weight loss tool, applying a method commonly known as “16/8”, wherein you consume all your calories within an 8-hour window of time, with nothing but water for the remaining 16 hours of a 24-hour day. You don’t necessarily consume fewer calories, but find that your weight sheds at a slower, more consistent rate, and doesn’t plateau like it does with calorie restriction. You enjoy foods more because you’re eating the calories your body needs, and not restricting food types. You’re not tracking calories, not obsessively looking at numbers on an app or nutrition label. This feels sustainable.

The two main talking points we’ll return to throughout this article are:

• the quality of the calorie matters

• the timing of calorie consumption matters

• your body’s long-term metabolic response to fasting requires time and consistency - one day of fasting is not enough to magically boost your body’s metabolic rate, even if you begin to see weight loss results

how fasting works

In a nutshell, when fasting is done well, the intention of fasting is to reduce the amount of insulin being released into your bloodstream by eliminating food intake for a period of time.

With time and consistency, this method can help improve insulin sensitivity (more on this) and improve your body’s ability to use fat stores when glucose is not readily available. Put differently, proper fasting increases metabolism and improves your body’s ability to burn fat.

To understand how this works, we need to look at how metabolism works. Take a look at the diagram below.

Here are a few key points to understand before we move on to different types of fasting:

• WHAT IS METABOLISM?: Metabolism, specifically glucose metabolism, is a cascade of events that converts glucose into energy (ATP or Adenosine TriPhosphate). The process occurs inside of cells, and heavily involves the mitochondria, known as the “powerhouse of the cell” for this very reason - it very literally supplies the power that your cells and body need to function. Your body prioritizes carbohydrates for metabolism, but can also use proteins or fats when resources are present. Because converting fats and protein into ATP requires more energy, the body prioritizes carbohydrate sources of glucose.

• WHAT IS GLUCOSE?: Glucose is the molecular form of sugar. Put differently, glucose is sugar in its most broken-down form. Glucose comes primarily from carbohydrates, including starches, sugars, and fiber.

• WHAT IS INSULIN?: Insulin is a hormone produced by the pancreas when glucose is present. Insulin acts as a keyholder to cells - when glucose is present, insulin binds to the glucose molecule, shuttles it to the cell, and unlocks the proverbial door, allowing the glucose to enter and be converted to ATP by the mitochondria.

• WHAT IS INSULIN RESISTANCE?: When your cells are consistently exposed to more glucose than they can handle, they begin deactivating insulin receptors - if insulin is a key holder, and insulin receptors are the doors to the cell, picture the insulin receptors being boarded up with signs that say “KEEP OUT!”.

• Insulin resistance is typically the long-term result of diets low in whole food fiber, high in refined carbohydrates, and snacking or grazing often.

• Insulin resistance is common in women with PCOS, hence the belly weight, sugar cravings, and “hangry” symptoms.

• In the case of insulin resistance, glucose cannot enter cells to create fuel. The body produces even more insulin in an effort to get the glucose into cells (which does not work).

• With or without insulin resistance, any remaining glucose after cells have had their fill gets converted into glycogen (liver storage of glucose) and triglycerides, which get stored as fat tissue.

• Improving insulin sensitivity helps your body metabolize glucose more effectively and improves your ability to use fat as a secondary fuel source when glucose is not present. Proper fasting helps improve insulin sensitivity.

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types of fasting

As we’ve discussed, fasting is not merely calorie restriction. What you eat before and after fasting, and the timing and quality of your daily meals, are also important factors when it comes to fasting for insulin resistance.

But let’s talk about different fasting terms first, so you can be on the same page as your health practitioners. You can see my earlier writings on fasting benefits here.

• INTERMITTENT FASTING: This term is commonly used incorrectly to refer to Time-Restricted Feeding. Here is the correct use of this term: Intermittent Fasting, also known as Alternate-Day Fasting, refers to a water-only fast for 24-72 hours, with careful attention to refeeding after each fast.

• TIME-RESTRICTED FEEDING: Again, often mistaken for Intermittent Fasting, but they are two different fasting methods. Time-Restricted Feeding allows you to eat daily, consuming all your calories within a set window of time. Sometimes referred to using the number of hours chosen to consume calories, such as “16/8”, meaning you’d consume all your calories within an 8-hour window, while taking in nothing but water for 16 hours.

• EXTENDED FASTING: Water-only fasting that lasts longer than 72 hours.

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what should you eat after fasting?

There’s an abundance of poorly researched papers written regarding the long-term effects of fasting. But there’s some really great ones, too, and from credible sources. Many of these studies are discussed in Jason Fung’s The Obesity Code [5].

Some practitioners and influencers across the internet are touting that fasting benefits don’t last once you stop. Here’s why they have it wrong:

Studies that suggest this conclusion also do not disclose the eating and activity habits of the subjects. A study that observes this outcome, but does not provide clear data on all related factors (I would argue that what and when the subject eats is an important determining factor), is not a credible resource.

That said, a regular diet of starches, sugars, and processed foods is bound to undo any work you do with fasting, but the research on fasting benefits is clear:

Water fasting improves insulin sensitivity, increases growth hormone (which also protects from protein degradation), and increases metabolism. You can’t expect to stay healthy on a diet of processed foods, no matter how frequently you fast.

Below are my generally recommended food guidelines for post-fasting, but it’s important to remember that every individual has unique food and macronutrient needs, based on their biochemical composition and unique health goals.

WHAT TO EAT AFTER FASTING:

• choose whole foods

• prioritize fat, protein, and fiber

• avoid highly marketed “health food” labels, like “gluten-free”, “plant-based”, or “[number] essential vitamins” - these are not health foods, and are often highly processed (click here to learn how to spot health scams and confidently read food labels)

• don’t be afraid to consume more calories in your fast-break meal than you would typically, but use these techniques to help you avoid overeating:

  • eat while seated

  • take a few long, deep breaths through your nose before taking your first bite

  • take small bites and chew thoroughly (read why this matters)

  • mindfully eating improves digestion and helps you to listen to when your body is satisfied

MEAL IDEAS FOR POST-FASTING:

• Mediterranean Scramble - 3 scrambled eggs, 4-5 olives, 3 ounces plain whole-milk yogurt, and crumbled feta over a handful of chopped, sauteed greens (dandelion, chard, kale, broccolini, beet greens).

• Broiled Salmon and Green Vegetable - 5-ounce salmon filet cooked and seasoned to your liking, paired with roasted broccoli, stir-fried asparagus, or sautéed greens. Top with sauerkraut, yogurt, or avocado.

• Avocado “Toast” with Poached Eggs and Shredded Beef - Two thin slices of sweet potato baked until tender. Top with mashed avocado, sprouts, 2 poached eggs, and a generous scoop of leftover shredded beef.

While the health benefits of fasting are meaningful, fasting should not be practiced by everyone, and should always be practiced under the supervision of a qualified healthcare practitioner.

If you want to explore fasting for weight loss or metabolic health, click here to book a free consultation so we can talk about it.

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was this helpful?

What’s your experience with fasting? Have you found any benefit from fasting?

Share your thoughts and questions in the comments below!

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BLOG REFERENCES

1. Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American journal of clinical nutrition, 71(6), 1511–1515. https://doi.org/10.1093/ajcn/71.6.1511

2. Most, J., & Redman, L. M. (2020). Impact of calorie restriction on energy metabolism in humans. Experimental gerontology, 133, 110875. https://doi.org/10.1016/j.exger.2020.110875

3. Kolb, Hubert, et al. “Insulin Translates Unfavourable Lifestyle into Obesity - BMC Medicine.” BioMed Central, BioMed Central, 13 Dec. 2018, bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1225-1.

4. Kahn, B. B., & Flier, J. S. (2000). Obesity and insulin resistance. The Journal of clinical investigation, 106(4), 473–481. https://doi.org/10.1172/JCI10842

5. Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Greystone Books.

Treatment for SIBO Symptoms - What’s Missing From Your SIBO Treatment Plan?

You’ve completed a SIBO treatment, so why do your SIBO symptoms keep returning?

I see you, friend. For many years, you’ve had the IBS symptoms, the stomach bloating, the excess fullness, the sugar cravings, and the farts and burps.

You finally saw the doctor when you couldn’t bear it any longer, they sent you to a GI specialist, and you were put on a SIBO treatment with antibiotics.

Problem solved! - but not for long. Your SIBO symptoms have returned, and you are dreading another round of antibiotics, and wondering what it means that they came back. Did the SIBO antibiotics work?

Here’s the thing:

Antibiotics are only one piece of the SIBO treatment puzzle. Specialists are missing some important key factors in addressing your SIBO and candida symptoms. In this article, I will share my SIBO treatment techniques for long-term results.

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying and what their body is saying.

In this article, you’ll learn:

• how to know if you have SIBO

• conditions that can develop as a result of unaddressed SIBO

• 5 steps of SIBO treatment

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what is SIBO?

SIBO is an acronym that stands for Small Intestinal Bacterial Overgrowth. Many clients who seek my help have digestive symptoms. Some refer to their symptoms as IBS symptoms or IBD. Some have even received a diagnosis of SIBO or IBS. Some might not think their digestive symptoms are of any consequence.

But all digestive symptoms are caused by some underlying issue, and when left unaddressed, have the potential to become something more severe than room-clearing farts a couple nights a week.

The problem starts when you tell your doctor you have IBS symptoms, and rather than digging for the root cause, they only tell you how to manage your SIBO symptoms.

SIBO symptoms often overlap with other pathogenic infections and are difficult to confirm without functional lab testing. I commonly find candida (a parasitic yeast) overgrowth, mold exposure, parasites, bacterial overgrowth, and viral infections when digging into root causes for clients’ symptoms.

And their symptoms improve when we eradicate these pathogens… However, as I mentioned earlier, SIBO treatment with antibiotics is not enough to improve your symptoms in the long term. In fact, this approach may leave your body more susceptible to other types of infection, leading to repeated use of antibiotics over the years.

EXAMPLES OF SIBO SYMPTOMS (AND OTHER PATHOGEN TYPES) INCLUDE:

• bloating 1-2 hours after meals (bloating >2 hours may indicate a large intestine issue)

• excess fullness after meals

• craving carbs or sugar

• excess appetite or need to snack throughout the day

• chronic constipation or diarrhea (or alternating)

• heartburn

• “hangry” when meals are delayed

• sleepy after meals

• foul-smelling gas

• skin conditions like acne, rosacea, or eczema

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conditions related to SIBO

When left unaddressed, SIBO and other pathogenic infections become prolonged chronic stress, which triggers an inflammatory response from cells called a Cell Danger Response. The Cell Danger Response perpetuates the infection and causes your fight or flight response to be chronically activated as your body works to address the threat.

DISCLAIMER: Symptoms of pathogenic infection don’t look the same for everyone, and this article should not be construed as a diagnosis or medical advice. If you think you have SIBO or have similar symptoms, consult with a trusted physician or other qualified healthcare provider before making any changes. Read my full medical disclaimer here.

WHAT IS THE CELL DANGER RESPONSE?:

When the body detects a threat like candida, mitochondria initially ramp up energy and chemical production to fight it off. If the threat persists, energy production slows to conserve resources, digestion is deprioritized, and fatigue increases. Meanwhile, cells stiffen, immune signals are released, and the sympathetic nervous system stays activated—potentially long-term—if the issue remains unresolved.

Your body is doing what it is supposed to in this scenario. Your seemingly inconsequential digestive symptoms of bloating and burps are signs that something is not right in your gut.

This is an important reminder to trust your symptoms and not take them lightly - your farts contain wisdom (yep, I went there).

Once the Cell Danger Response is activated, the threat is already considered chronic. This constant flow of cortisol and immune signals causes systemic inflammation, which can activate autoimmune diseases and cause chronic pain and fatigue.

EXAMPLES OF WAYS CELL DANGER RESPONSE CAN SHOW UP IN YOUR BODY INCLUDE:

• Alzheimer’s

• fibromyalgia

• Chronic Fatigue Syndrome

• colitis

• depression

• PMS symptoms and irregular periods

• Hashimotos thyroiditis

• Multiple Sclerosis

• Interstitial Cystitis

• Irritable Bowel Syndrome or IBS symptoms

• Cancer

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5 steps to a successful SIBO treatment

As I mentioned earlier, many practitioners really miss the mark when treating SIBO symptoms. If you have a bacterial overgrowth, as you would with SIBO, it makes sense that we need to kill the bacteria, right?

Right. And this goes for other types of microbial pathogens as well, including fungi or yeast, mold, parasites, and viruses.

Your body has mechanisms for fighting these pathogens off before they become overgrown - if those mechanisms are working properly. If said systems are not working properly, and especially if the antibiotics remove part of that functionality (they will), using antibiotics alone for SIBO treatment is a recipe for future (and chronic) infections.

As part of my medical disclaimer referred to earlier in this post, please remember the following SIBO treatment methods are meant for informational use only, and treatment for SIBO or any other pathogenic infection should only be provided by a qualified healthcare practitioner, and based on proper assessment of the individual.

That said, my holistic techniques for a successful SIBO treatment typically include:

1. Address upper digestion

2. Optimize elimination pathways

3. Eradicate the pathogens, including

   • eradication agents (such as antibiotics, antimicrobials, antifungals, etc., specific to the type of pathogens found in lab testing)

   • biofilm disrupters

   • binders (specific to the pathogens being targeted)

4. Re-test to confirm eradication

5. If eradication is confirmed, rebuild the microbiome

Let’s get into the specifics of each of these below.

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HOLISTIC METHODS FOR TREATING SIBO SYMPTOMS AND SIMILAR PATHOGENS:

#1 ADDRESS UPPER DIGESTION

• Digestion is the first mechanism your body has to fighting off pathogens that are ingested through food or water. The very first thing I address in clients with pathogenic infections is to optimize their digestive health, including digestive enzymes production, stomach acid (known as HCl) production, motility, and restoration and healing to damaged and inflamed mucosal tissue that lines the digestive tract. Addressing digestion is pertinent to making sure you get long-lasting results without having to repeat antibiotics.

• Techniques for supporting digestive health may include mindful eating practices (really!), chewing your food adequately (again, really!), nervous system regulation, minimizing beverages with meals, and temporary supplemental support for bile flow, digestive juices, and tissue healing. CLICK HERE TO DOWNLOAD MY FREE DIGESTION TROUBLESHOOTING GUIDE.

#2 OPTIMIZE ELIMINATION PATHWAYS

• Elimination pathways, also known as drainage pathways, refers to your body’s mechanisms for eliminating waste and toxins. If your elimination pathways are not clear, the toxic byproducts from live and dead pathogens will be reabsorbed by your body, continuing the cycle and effects of chronic stress.

• In order to effectively remove toxins and die-off as you work to kill the pathogens, it’s important to get your elimination pathways working well before you start the eradication process. Skipping this step ensures you will feel like garbage during the eradication phase.

• Elimination pathways include:

  • skin (through sweat)

  • urine

  • feces

  • lymph

  • lungs

• Supporting elimination pathways may entail a focus on optimal hydration, sauna use, nutrient support for constipation relief, and intentional movement throughout the day.

#3 ERADICATE PATHOGENS

• In addition to eradication agents, such as antibiotics, two important eradication factors are often missed by many practitioners:

  • biofilm disrupters, and

  • binders

    • BIOFILM DISRUPTERS: Just as important as the antibiotics themselves, biofilm disrupters are needed to destroy the sticky film that many pathogens build for themselves in your body tissues. This sticky film allows them to evade the immune system, as well as create a symbiotic relationship with other microbes, allowing them to survive and multiply. Biofilm is also used by “good” bacteria, but in order to effectively kill off harmful microbes, we must destroy their home (don’t worry, we’ll build it back up later).

    • BINDERS: Binders used must be specific to the type of pathogen being targeted (binders for bacteria are different than those used for mold toxins, for instance). They generally consist of specific types of clay, algae, or fibers, and bind to die-off debris in order to be escorted from the body (through your elimination pathways). Without binders, your body cannot eliminate the die-off.

• In many cases, it is also essential to remove or minimize starches, sugars, and other carbohydrates from the diet, as this is what many pathogens feed off of. By eliminating these foods, you essentially “starve” the pathogens, increasing the efficacy of the eradication treatment.

#4 RE-TEST TO CONFIRM ERADICATION

• Functional lab testing (and a practitioner trained to interpret the results) is essential to knowing what type of eradication agents and binders are needed for the most effective SIBO treatment. Without functional lab testing, you might as well throw spaghetti at the wall while blindfolded.

• The duration for the kill-off (eradication) phase looks different for every individual. Sometimes it can be as little as two weeks, other times it takes 6 months - it depends on the severity of infection, the digestive health and elimination pathways of the individual, as well as their lifestyle.

  • I recommend re-testing as symptoms begin to improve steadily for at least 4 weeks. Before moving on to the next step in SIBO treatment, it’s important to confirm that you’ve successfully killed off everything you want to.

#5 REBUILD THE MICROBIOME

• You’ve just killed off those harmful pathogens that were causing so many SIBO symptoms and IBS symptoms - but chances are, you’ve also killed all the “good” bacteria that are supposed to live in your gut, as well. It’s difficult not to during that process.

• Your body needs those “good” bacteria to act as a defense against future infections, and so it is crucial to rebuild your microbiome after a treatment like this. Effectively rebuilding a healthy microbiome entails the use of a variety of high-potency probiotic supplements, adding more prebiotic foods or supplements to the diet (specific types of fiber that feed “good” bacteria), and continuing with your digestive health tools.

• It’s not enough to just “eat more probiotic foods” during this phase. Without a healthy microbiome, you may find yourself repeating the treatment again in the next 1-2 years.

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was this helpful?

Have you completed a SIBO treatment or other type of pathogenic infection (yeast, candida, H. pylori, mold, parasites) in the past? How did it go?

Share your thoughts and questions in the comments below!

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