Review of “Women, Food, and Hormones” by Sara Gottfried, MD – Chapter 1 (3/1)

Why I am even interested in this book and trying Sara Gottfried’s protocol:

Let me give you a little of my back story. In 2014, my son Jake, who was then 3 years old, began to experience seizures. We immediately got him an appointment to the Children’s Hospital of Pittsburgh. Being new to this whole seizure thing, we did what we were told, trusting that the neurologists knew what they were doing and put our son on the first, of what ended up eventually being 3 anti-seizure medications. By the time he was on three medications, he was so doped up, he could barely stand, he didn’t talk, and he had lost all his previous toilet training. Despite all that, he continued to have seizures, and at one point was in the hospital in Pittsburgh for 3 weeks having daily seizures. In God’s Providence, a neurologist suggested we look into the Ketogenic Diet. At that point, I had never heard of that diet. Little did I know how it would change my son’s life. After much lobbying, we finally convinced the Pittsburgh Children’s Hospital to let us give the diet a shot, and we scheduled a time to start in early March of 2015. To begin with, they had Jake fast for a 24-hour period of time to help his body transition into ketosis more quickly. Then, throughout the week, I worked side by side with a nutritionist and neurologist to learn how to measure and create a menu. The meal plans I created had to be within 4 grams of each: fat, protein and carbs that had been set specifically for Jake, as well as within 4 calories of the allotted calorie amount. Everything had to be nutritionist approved. Within one month of starting the ketogenic diet, Jake no longer had any seizures and has not had one since. So, to say that I know a little about the diet would be an understatement.

On the other hand, I’ve tried the ketogenic diet on myself, for weight loss numerous times and have had no success with it. After the last few unsuccessful attempts, I began to be increasingly suspicious that the points Dr. Gottfried brings up in her book were the reason that I had had no success because I’ve personally witnessed a very successful ketogenic diet in action. I even made the menus and the meals! So, this book got my attention and I’m excited to walk through it with you step by step and let you know how it works.

Why would a health coach who coaches clients on how to lose weight care about trying out the Gottfried protocol? Well, I will be 50 years old this year and I’m definitely in perimenopause. Weight loss has become more and more difficult, but putting weight on has not. I’m also experiencing the more frustrating signs of menopause: Hot flashes, drenching sweats, cold, tired and run down. I would love to balance my hormones, but despite eating a rather clean, blood sugar stabilizing diet, I’ve recently felt like I’m spinning my wheels, and I am suspicious that hormones are to blame. So, with that background let’s get started with chapter one.

In Chapter 1, Dr. Gottfried makes a case for how hormones, as she states, “rule our bodies,” (p23) and she sets out to show that the solution begins with our fork. Right off the bat she has me interested. Especially when she says that the hormone insulin is the most important hormone to get right. (thyroid coming in a close second) Since that aligns with what I’ve been telling my clients for the past two years, (Get blood sugar right first) I’m in total agreement with her there.

She then makes a list of symptoms to check to see if your individual problems are hormone related. Out of 18 symptoms listed, I checked off 8, which according to her, put me in the hormone imbalance category. My particular symptoms were: 1. Have you ever gained 3-5 pounds of weight overnight? 2. Are you fatigued at any point during the day, despite adequate rest? 3. Do you notice thinning head hair, loss of outer third of eyebrows, puffy face, dry and coarse skin, constipation, lack of energy, intolerance of cold, infertility, heavy menstruation, carpal tunnel syndrome or any combination of these. (I had 7 of these) 4. Do you feel like something blocks you from losing weight, no matter what you try? 5. Do you struggle to adhere to a diet? As in, you know what to do but you cannot stick to a plan over the long run, and so you lose the same 5 to 10 pounds over and over again? 6. Do you eat very clean but don’t feel like the bathroom scale reflects it? 7. Do you experience food cravings, particularly for sweets? 8. Have you tried strict ketogenic but it didn’t work for you?

What I really loved about this first chapter was that Dr. Gottfried shared her own struggles with hormone imbalance. This spoke to me, because as a health coach, sometimes I feel like I’m expected to have it all figured out for myself. As though, because I’m a health coach I should never have any health-related struggles or if I do encounter a particular problem, that I can conquer it in short order and walk away like, “no sweat, that was easy.”

Sara shares that after having her second daughter that her hormones just went crazy, she gained weight and suddenly had borderline blood sugar issues. As she sought to gain control over her own issues, she discovered 5 principles that she began to share with her own patients:

  1. Hormones influence weight
  2. Women have more hormone problems than men do.
  3. The ketogenic diet influences hormones.
  4. Because of hormones, women react differently to the ketogenic diet than men do.
  5. Women can follow a ketogenic diet, but they do better with a hormone balancing version such as the Gottfried protocol.

Over the next two days, I want to dive into these 5 principles, but in the meantime, I’m going to start experimenting a little with her recipes and let you know what I’m eating every day. Remember, I haven’t gotten to the end of the book yet, so I’m probably not doing it “all right” at this point. But, instead of waiting until I get it all read, I’m going to dive in with a spattering of my own recipes as well.

Breakfast: sauteed 1/2 cup chopped cabbage in 2 Tbsp of avocado oil/2 scrambled eggs on side.

(Ran 11 miles)

Lunch: Turmeric Coconut Milk Chicken Soup (2 cups)

Snacks: 2 Protein Bars and 1 unsweetened Greek Yogurt (1/2 cup) (Did I mention I ran 11 miles today?)

Dinner: Leftover Pork Ribs and 1 cup broccoli/Dessert: chopped nuts, dates, unsweetened coconut, unsweetened cocoa, unsweetened peanut butter, 2 Tbsp honey (1/4 cup)

    Day 21-25 Rotational Fasting Challenge (2/21-2/25)

    Well, 25 days came to an end quickly enough. I just wanted to recap what lessons I learned about rotational fasting.

    #1 It was harder to do than I thought it would be.

    #2 Fasting long on hard cardio days or the day before a hard cardio day was a disaster. I had zero energy, and my performance was terrible. I ran at about 1 minute slower per mile than I normally do.

    #3 Fasting long (in addition to taking a high-quality gut supplement) cleared up my gut issues and I’ve felt so much better this month.

    #4 The best kind of fasting for me is 12-14 hour fasting. I felt the best when I didn’t eat too late at night and kept my nighttime dinner portions small.

    #5 I would have liked to loose more weight than I did, but I’m happy with feeling better.

    Coming up: I’m going to do a chapter-by-chapter review of the book, “Women, Food, and Hormones” by Sara Gottfried. Included in the review, I’m planning on applying the principles she outlines and let you know how they work for me. I hope you enjoy the month of March as I try to incorporate this well-known book for women.

    Day 16-20 Rotational Fasting Challenge (2/20-2/24)

    “Rotational Fasting While Traveling Across Country”

    The last few days have been a blur to say the least. I flew out of PA to visit family on Wednesday afternoon (21st) for Wyoming. It took most of the day, between driving the 3 hours to Pittsburgh International Airport and the 5-hour layover in Minnesota. We finally arrived in Rapid City, South Dakota at 11:30 p.m. on Wednesday night. (1:30 a.m. PA time). From there, my husband and I took a motel so we could drive the remaining two hours into Wyoming the next day. Let’s just say, there’s nothing like sleep schedule upset, not to mention the lingering effects of the flu that my kids had in the days leading up to my trip to throw a curveball.

    So, how did all of that affect my eating/fasting? Well, in one way, it was difficult to adjust, because even with just a 2-hour time difference, the body clock still has a schedule it likes to keep. I found myself hungry at odd times. Even (like last night) I couldn’t sleep and was hungry in the middle of the night. Something that hasn’t happened since my middle of the night nursing days. In other ways, upsetting the normal schedule has kept me from thinking about when the next meal is going to be, which generally led to less cravings.

    Other than occasional days scattered throughout the week, my fasting has been a 12–14-hour window. If I do find myself eating late, either due to a social obligation or sleep issue, I will fast the same number of hours (12 -14). For example, if I eat a snack at 11:00 pm I won’t begin eating again the next day until 1:00 pm. There are occasions when I fast longer. These are mostly on non-exercise days or low exercise days (yoga). I might fast a 16–20-hour window. This is just what I’ve found works best for my running/lifting/swimming schedule.

    Another odd issue with my personal situation is that whenever I have a long running day (which happens about once a week right now) I find that not only do I need to eat more, but my weight also fluctuates up about 3 pounds post run for the next couple of days before dropping back down again. This is, I’ve discovered, due to the inflammation and water retention from running long. It makes it difficult, however, to gauge weight loss in the short term. It does appear, however, that over the last 20 days that I’ve perhaps lost 2, maybe 3 pounds. The weight loss is just a side benefit, however, to the real goal, which has been that my gut feels so much better. Way less bloating and gas and other uncomfortable digestive discomforts.

    Only 5 days left of this challenge. It’s been an interesting learning experience for me as I hope it’s been for you. Beth

    Day 14 & 15 Rotational Fasting Challenge (2/18-2/19)

    Between my five kids (the ones still at home) getting this year’s flu, “support” training, for a marathon with my friend, preparation for my nutrition classes every week, homeschooling my kids, taking care of my 90-year-old mother, working full time at a vet clinic, and blogging, I can’t say I’m doing anything reeeeaaally well. Let’s just say, my house is kind of a mess, I’ve missed a lot of my daughter’s volleyball season and I’ve dropped more than one ball recently.

    I’m not sorry I tried this rotational fasting challenge. It hasn’t been perfect, I wish I could have fasted longer periods of time more often, but I have learned things. For that, I am grateful. As James Clear remarks in his now famous book, Atomic Habits, “it’s more about systems than goals.” I’ve recognized and taken note of more than a few systems that need overhauled and repeated to win in this challenge of eating healthy and being healthy. Here are a few thoughts worth reflecting on:

    1. Sleep can’t be undervalued. Getting to bed on time and getting a good night’s sleep is absolutely critical to being able to make good health decisions. If you’re constantly fighting your hunger hormones because of lack of sleep, you will inevitably fail. So, get your sleep!
    2. Stress and overdoing the good things isn’t worth it if it’s actually hurting you and not helping you. I’m the number one culprit here. I have about ten more things that are all good that I try to fit into a day than I should. Alot of them are good. Too many will actually bring harm. Finding that line is crucial.
    3. Set yourself up to win. Don’t bring temptation into the house and expect to win when you’re already tired and worn out. The place to fight the battle is on the front end of the week when you’re rested and clear headed. Set dates with friends to meet them at the gym or the pool, to stay on track when you want to stay in bed instead.
    4. Don’t get hung up on lack of progress. Discouragement is the enemy of achievement. We set our goals and when we fail or, just as likely, fail to see progress, we give up. Focus on wins. I know I have to do this because I’m my own worst critic. I feel like I should be perfect to share knowledge about health with others. The truth is, if I was perfect, I wouldn’t have much to share. So, be thankful for your imperfection, strive to do a little better each day and learn to let imperfection go.

    Here’s to moving forward. Beth

    Day 12 & 13 – Rotational Fasting Challenge (2/16-2/17)

    Most of my days this week have been 12 hour fasting days. I’ve definitely found that those work best for me with my running schedule. Especially on long run days like today, when I have a 12 1/2-mile training run on the books. Basically, I wake up at 6:00 a.m., eat breakfast by 6:30, and finish supper before 6:00 p.m. This routine keeps me from snacking at night but gives me an opportunity to fuel enough for the next days’ activity.

    That’s not to take away from the benefits of doing a longer fast, like an 18 or 20 hour fast. Those definitely have a place in resetting the gut especially following a round of antibiotics or a period of unhealthy eating. They can also be incorporated on non-exercise or low exercise days like Sunday.

    This coming week, what I would really like to focus on is:

    1. Not eating after 5:00 p.m. (10-12 hour overnight fast)
    2. Eating a light supper vs. a heavy supper (examples for me would be a couple eggs on an Ezekiel bread English muffin or Oikos Triple Zero Greek Yogurt with 1/4 cup grain free cereal) May Your Weekend Be Blessed! Beth

    Day 10 & 11 Rotational Fasting Challenge – 2/14-2/15

    When I meet with clients, I like to always start by asking them what is new and good in their lives. I do this because it’s human nature to focus on what’s not good. In turn, I feel like I need to ask myself the same question. So, what IS New and Good?

    Count my Blessings: My stomach feels so much better than it did prior to the start of the 25-day challenge. I’ve cut out the bad foods, given my digestive system a break with different lengths of fasting, and been consistent with taking my “Gut Food” from Mother Earth Labs and my probiotics. All of which, I think, have contributed to tummy wellness.

    I usually follow up that question with, “What would you like to go better?”

    My answer to that would be 1. more energy/motivation for running in the early morning. 2. eat a smaller dinner more consistently around 4:00 and then be done eating for the day.

    Lack of motivation for early morning exercise has really been a challenge this winter season. First, it’s dark outside and cold. I could go to the gym, but then I would have to get up even earlier than I do, and I’m already struggling with getting sufficient sleep.

    As far as eating smaller meals is concerned, I’ve found that eggs on avocado toast is a perfect meal and sits easy on my stomach at night. The traditional “big meal” at dinner time is just too much for me, anymore, and for my own sake, I’ve really seen that eating a smaller meal is just way better for my system.

    These are my takeaways at this point in the journey. 1) I don’t find it necessary to do really LONG fasts for more that 1-2 days a week. (example 18-20 hours). 2) The rest of the time a 12-13 hour fast is sufficient to give the body a break but not drain the energy so much to keep me from being able to exercise well.

    Keep in mind that each person is different and what works for me may not work for you, but I’m sharing my experiences in hope that it may encourage you in your journey all the same. Beth

    Day 9- 25 Day Rotational Fasting Challenge (2/13)

    To be honest, today ended up being a dud. It started off well enough. I went for a 3-mile run and lifted a bit first thing in the morning. I did well at work. I brought a Mediterranean salad with chicken for lunch.  It was dinner when it all came crashing down. I had made a plan to meet my boss and his wife for an important meeting. My hope was to get the food, and get it eaten before it got too late and thus be able to stay in my eating window. That, however, did not happen. By the time we ordered, and the food arrived, it was well past 7 pm before we were done eating. (Not much of a fasting window there) On top of it, I came home to find that my 14-year-old had a temperature of 102. So, after downing a few handfuls of goji berries, I rushed back out to Walmart to pick up tissues and medicine for her. All in all, my eating window ended up being about 13 hours. 

    I’m hoping to start Wednesday, (2/14) eating window at around 10 am which would give me at least a 14 hour fast between the two days. Hopefully I can get back on track. Have a Happy Valentine’s Day!

    Day 8- 25 Day Rotational Fasting Challenge (2/12)

    Well, I’m back to work this week which means I have a little less control over the timing of my meals. I broke my fast this morning at 6 a.m. and went for a 3-mile run followed by 30 minutes of weightlifting. The run was pretty sub par. I felt super tired, and energy deprived. I was almost 1/2 minute off normal pace. Probably again, this was a result of fasting for 14 hours the day before but also because I really didn’t consume very many calories. 

    My intent today, was to end my eating window at around 4:00 but I realized that would be difficult due to the fact that I was still at work. So, I settled for 5:00 which gave me a 11-hour eating window. I tried to keep supper fairly satisfying but simple: 2 eggs with avocado Ezekiel bread muffins. I definitely want to avoid the trap of eating a too large meal, too late in the evening. On the other hand, I want to have enough food the night before to have energy for a good run the next day. 

    (My other food for today was: breakfast – quality clean protein bar, lunch -mediterranean salad with chickpeas and 4 oz of salmon, snack – clean protein bar)

    What I’ve learned, pros and cons so far:

    Pros: My digestive system is a lot less bloated and gassy. 

    Cons: I haven’t quite figured out the balance for fasting and quality exercise. I haven’t lost any significant weight. I lost 3 pounds in the first 4 days but after the long run Saturday, I was back up 2 pounds. So, the total weight loss for the week was only 1 pound. 

    My hypothesis #1: I think that a serious exercise regimen is going to demand a longer eating window. Quite possibly a 11–12-hour window. 

    My hypothesis #2: I think that huge digestive gains can be made by making the last meal small and light and then not eating after 6:00 p.m. If nothing else is gained from this challenge other than building a “no eating after dinner” rule than it will be worth it.

    Day 7 – Rotational Fasting Challenge (2/11)

    My eating window was from 1:00 – 4:00 p.m. today. I fasted from 8:00p.m. on the 10th until 1:00 p.m. on Sunday the 11th, for a total of 17 hours. I did not exercise today. 

    What I ate in my eating window today: clean protein bar, chicken breast stir fry, (cabbage and stir fry veggies) 1/2 cup Oikos Triple Zero Greek yogurt with 1/4 cup Elizabeth’s grain free granola.

    I plan to run in the morning around 6:00 a.m. so I will break my fast at that time with some energy gels. I also plan to make my eating window for the week, (at least on the days that I’m working out) a 10-hour window, but I would like to keep supper very small to avoid the evening bloating. Since I’m back to work this week, I will have to arrange my eating around that, as well as around the time available to work out. 

    Tomorrow morning marks one week since I started this challenge. I hope to report all of the pros and cons to date of the challenge as well as recommendations for anyone interested in trying rotational fasting. Here’s to a new week! Beth

    Day 6 – Rotational Fasting Challenge (2/10)

    Well, yesterday, I met up with some friends who are training for a marathon to do an 8-mile run. I actually ended up running 9.2 miles. So, that sort of ruled the day where my eating was concerned.  I started my eating window at 10:00 a.m. and finished around 8:00 p.m. I usually find that when I run a long run like that, that I spend the day catching up on my calories. Here’s what I ate yesterday:

    Clean Protein bar, energy gels (while I was running), electrolyte water (while I was running), Mediterranean chickpea salad with 4 oz of salmon, Oikos triple zero yogurt with goji berries and cacao, and 1/3 cup of Elizabeth’s grain free granola.  For supper I had 2 scrambled eggs on Ezekiel Toast with smashed avocado and a no sugar brownie from Keto and Co brownie mix. Around 8:00, I had a clean protein bar. 

    I had pretty good energy running, but then again, I had eaten a good dinner the night before and fueled pretty well. Lesson learned? Fast longer on low workout days and Fast shorter with good fueling on long workout days.