Holly Sutter -Your Fasting Guide

Home
United States
Fort Wayne, IN
Holly Sutter -Your Fasting Guide

Functional health coach, fasting educator, and somatic wellness guide helping people build resilient, sustainable well-being.

06/01/2026

My fasting mentor, Dr. Mindy Pelz.

She speaks about women’s health and the Big Picture.

In the West, we are addicted to quick fixes. Even those of us who don’t look to pharmaceuticals first can find ourselves frustrated when healing takes time—because it does.

It’s nearly two years since I started fasting. More than ever, I realize that health is a journey toward. The arriving?

I don’t know anymore. At 52, I think the Journey is whole point.

Unraveling my own health and “how I got here” is the curiosity, it’s the surrender, and the self love I give myself.

In my bodywork sessions, I gently remind my clients—we’re not designed for this modern landscape. Our nervous systems are fried because we are never going to evolve to live under this much stress and tension.

Be gentle with yourself as you Begin. Any healing path requires radical self acceptance and the determination to simply Do.

One small piece at time.

What’s one thing you can add in to your routine today that counts as a step toward better health? 🦋

https://www.facebook.com/share/r/14gJNqzTx1f/

05/29/2026

What I know now after nearly two years fasting is that food is the most important aspect of a fasting lifestyle.

As we clean up our glucose system and eat cleaner, more glucose balanced foods, we are in effect priming the ketogenic system for when we make that switch.

The "switch" occurs once we have an extended time without triggering insulin.

As the time lengthens, stored glucose is burned while the liver gets ready to make ketones.

Once the saturation of ketones reaches over .5 in the bloodstream, this is typically considered ketogenesis--the healing system where all the regeneration magic happens.

I opened this post to talk about a silly simple meal I made for myself. It's an avocado diced, sprinkled with some Celtic sea salt, EVOO, and white balsamic reduction. Smothered in pecan pieces and Syrian pumpkin seeds.

I love to feel fueled without necessarily cooking.

What are your go to quickies?

04/25/2026

I'm excited to share the Lost Art of Therapeutic Fasting today in the San Luis Valley of Colorado!

This sacred valley was used by indigenous tribes for vision quests and peace making purposes. I've lived and visited here for over 25 years and it always feel meaningful to be here. It's part of my heart, and feels extra sweet to chat fasting at this Functional Medicine inspired conference.🌀

04/21/2026

10 minute dinner?! Yes, please!

Hoping to inspire you with a 10 minute dinner recipe.

Ingredients:
Package of (defrosted) tuna steaks
Mixed greens
Bottle of teriyaki sauce
Mixed veggies, salad toppings
Sesame seeds

Really, this is 95% of the meal.
Heat a skillet.
Roll the tuna steaks in sesame seeds, fry 2-3 minutes each side in a neutral oil, like avocado.

Meanwhile, use the teriyaki sauce as a base for a simple sauce. I tempered it with lime juice, grated ginger, mirin, and a smidge of honey. Toasted sesame oil would be a great add.

Throw salad greens in a worthy bowl, sprinkle on some olive oil and balsamic reduction, chopped veggies.

Once the tuna is cooked to your personal liking, flash the sauce into the pan and coat the tuna on both sides.

Serve atop salad. And voilà! Restaurant worthy salad for lunch/dinner!

Food is still medicine, even with the pressures of being fully Human. 🌀

04/20/2026

The Oils We're Overdosing and Why No One Wants to Talk About It. 🫣

It's not a fat problem.

It's a balance problem.

Specifically: too much linoleic acid (an Omega-6 fat).

Linoleic acid isn't "bad".
It's essential.

But we're flooded with it.

It's cheap. Easy to use, prevalent in UPFs (ultra processed foods), and it's everywhere.

Seed Oils(soybean, corn, safflower, sunflower)
Processed + Restaurant Foods
Packaged Snacks + Bottled Foods

The other Omega-3 (sourced from fish, seafood, some plant foods) is low.

This imbalance matters because:

When Omega-6 is too high relative to Omega-3, it pushes chronic inflammation and disrupts metabolic signaling.

It disrupts metabolic signaling because it gums up the cell wall, and adheres to the gut lining! 😱

Start simple:
-reduce UPFs and industrial seed oils where possible
-cook with more stable fats (on this chart, color code orange and below)
-increase Omega-3 rich foods like salmon, sardines, walnuts

Perfection doesn't exist.
But we can move the direction one day, one meal, at a time. 🌀

04/17/2026

Thoughts about weight loss and the body’s metabolic Set Point...

How many of you have stayed within the same 10 pound weight range for years and years?

This metabolic phenomenon is called the body’s “set point”.

The set point is a metabolic weight range the body keeps itself steady in. Over time, this set point can creep up but happens slowly. A few pounds a year...

This set point is the body’s natural way of maintaining homeostasis.

And in a weight loss scenario, also makes the first year after weight loss especially precarious.

Ask me how I know. 🤣
I lost 35 pounds with therapeutic fasting slowly, over a 5? 6 month period. I was eating low carb, whole foods, with little to no alcohol.

During the summer, I visited my bestie in France. I experimented. I ate all the cheese. I ate all the bread. I drank all the wine. And honestly—it was fine.🤩

But when I returned home, I didn’t adjust back to what was working with intention and clarity. I went back to school last fall, and worked part time in a restaurant on the weekends. I found myself consuming carbs and alcohol as a means of “stress management” and coupled with the added stress, gained back almost 15 pounds.

I didn’t panic. I finished the semester and felt my cortisol regulate again. I’m now back to therapeutic fasting lengths, and the weight is slowing coming back off.

Begin with the end in mind, I think.

If your goal for fasting is metabolic health and weight loss, plot your course with the end in mind. In the first year of weight loss, you are particularly vulnerable. The body’s new set point isn’t quite “set” yet—proceed with the end in mind, and stay in your lane of foods that are working.

I still enjoy most of the things, but can’t enjoy the wide variety that my sweetie does. He can regularly eat carbs like pasta and breads, and this doesn’t cause him the same weight gain that it does myself.

I don’t like strict or hard lines with living. But I do like feeling free in my body, and appreciate the energized fuel that is a balanced diet for my own metabolic needs.

Don’t be afraid to experiment. Your body will let you know, and you can trust that. 🌀

03/31/2026

Food is one of the most joyous things about being human, isn't it?

Did you know Brazil has classified foods into what is called the NOVA classification system?

It's a system that examines the refinement of various foods and assigns a classification to it based on how natural/unaltered it is, and considers any manufacturing processes it has undergone.

Have a look?

Bread and biscuits and cookies sit squarely in the ultra processed list. 😳

https://www.ultraprocessedfoodlist.com/guides/nova-food-classification

Sharing a salad photo from last summer with edamame, summer tomatoes, cucumbers, and asparagus. I'm sure there's some feta in there somewhere. 😋

01/30/2026

When I discover something I want to explore in depth, one of my favorite things is to read and listen to what others are sharing.

I'm listening to this book on fasting now, titled "The Oldest Cure in the World" by Jonathan Todd Ross. He offers some great historical perspectives for fasting, though I've only just started the book.

Fo instance--

In the 19th century, aboriginal peoples, the Yamana of Patagonia, were said to have 4 ways of treating illness:
1. Drinking cold water
2.Applying heat
3.Massage
4. Fasting

A priest wrote "They entertain high hopes of a curative effect of a 24 hour fast when they suffer from indisposition, whatever the cause may be. Everyone looks forward to that fast."

What could be obtained, I wonder, if more of us fasted our way through the beginnings of imbalance, or illness?

My sweetie just did this over the weekend. He came home with a sniffle after work Friday. And though his weekly extended fasting day is already Friday, he continued the fast until his symptoms were mostly resolved. It only required another 24 hours.

I don't think he loves fasting the way the Yamana did, though. 😅

12/18/2025

It's been a long semester.

Have you ever taken on more than you thought you could bear and wonder if you'll make it out the other side?

That was me this fall. I decided to go back to school and finish my degree. A kiddo moved in with me full time and she transitioned back to public high school. I signed up for the national board exam for health coaching. All while working a part time job.

I not only made it to the other side, I aced it all.

School--I just wrapped it this week. After 30 years, I finally have my undergrad! Integrated Studies with a Philosophy minor.

Board exam: Passed!
This 4 hour exam was so difficult I didn't know if I passed it until 2 days ago. 🫣

My kiddo is integrating well. I'm feeling Ready for what's Next. And I'm wrapping up 2025 in a sweet bow because even though there were many challenging moments, I know my own resilience.

Fasting. It continues to gift my life with many fringe benefits. ✨

07/24/2025

It's the dog days of summer out there!

And! I have a 💦recipe for you!

When I'm unwilling to heat my kitchen, or need a dense protein for a Big Salad, I choose these paleo salmon cakes.

Packed with protein, and fortified with sweet potatoes and coconut oil, they're perfectly balanced to fuel your life.

I make them in bulk and freeze, bc it feels like a total win to pull these from the freezer for an easy meal!

*Pictured here with some mango salsa I made using our weekly CSA veggies. So good with seasonal tomatoes!

Want the recipe?

Comment YES and I'll send it your way! 🧡

Address

Fort Wayne, IN

Website

http://hollysutter.com/

Alerts

Be the first to know and let us send you an email when Holly Sutter -Your Fasting Guide posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Holly Sutter -Your Fasting Guide:

Shortcuts

Want your business to be the top-listed Health & Beauty Business in Fort Wayne?