Back 2 Real Food

Back 2 Real Food Helping women restore their metabolism and peace through food, fasting, and faith.

I teach God’s design for the human body — simple, sustainable, and rooted in truth.

🩵 Dr. Liz Graves, D.C. | Back 2 Real Food

01/19/2026

In just 24 hours of fasting, your mind gets clear, your gut lining starts to repair, and inflammation continues to fall. You also get a surge ketones at 24 hours. Ketones aren’t the goal. They’re the sign that you have the ability to burn sugar when you eat and move into ketosis when you fast. This is a sign that your metabolism is working the right way. # # #

01/19/2026

If Fasting seems scary, just know that it doesn’t have to be. Even if you can fast overnight for 14 hours. You can get big benefits. You don’t need perfection. You just need consistency. So think about it, if you stopped eating at 7pm and you waited until 9am to break your fast. That’s 14 hours. It’s that easy. Small windows, big impact. # # #

01/18/2026

Most people don’t have a weight problem. They have a fuel-switching problem Fasting and feasting trains your metabolism to do what it was designed to do A flexible metabolism means stable, energy, clear, thinking, and easier fat loss long-term. # # #

01/17/2026

This is one of the most common questions I get from patients that I’ve worked within the past. Our physiology is always adapting to the stress we put it under. I teach how to apply the right stresses at the right time in the right way to adapt the metabolism to work more efficiently. Sometimes I have patients that go back to old habits, and they contact me asking, did they ruin it? Nothing is ruined, we’ve just gotta get to that point where we know how to use our food in our fasting, in our feasting, and find our peace, and our rest in the right ways at the right times to heal.

01/08/2026

Let’s talk about cheese… because social media is getting loud 🧀🚨 This isn’t fear-mongering. It’s food education. Your body heals best when it recognizes what it’s eating. That’s why whole foods matter — and why ingredient awareness matters. No panic. No shame. Just better choices. Follow for my favorite grocery store cheese picks 👇

01/08/2026

Every world religion fasts. Fasting changes you physically, but it also creates space for you to connect with God spiritually. If you’ve never fasted, or if you’ve struggled with fasting, I have a group fast beginning at the end of January where you can prepare your body and learn how to make fasting easy. Link in bio # # #

01/07/2026

We’ve all heard it before eat less and move to help improve your cells to insulin. However, when the body is out of balance, this can seem really hard. There are infinite ways to fast, so if the word “fast” scares you, there might be more to the story than you realize. There might even be an easier way to do it. My favorite thing to hear from patients is that they’re no longer diabetic or that their A1c is normal for the first time in years. Check my bio to learn more… # # #

01/06/2026

More people have fatty liver disease from eating too many carbs and too many processed foods then those that have it from alcohol. Most people think that they are safe from fatty liver disease if they don’t over drink alcohol. However, in America, most Americans end up with fatty liver disease because there’s too much glucose in their bloodstream and their body is storing it in their liver, and this is what leads to fatty liver disease for most Americans. Luckily, fasting done the right way can help pull this glucose out of the liver and reduce your risk of fatty liver disease.

01/06/2026

Not everyone will benefit from the same type of fast. There are infinite ways of fasting, but for some the wrong way can either make no difference or even worse, can cause harm. If you’ve ever tried to fast and found it hard, it was probably because you were doing the wrong type of fast for your current physiology. Fasting can help heal, but done improperly it can also overstress the body and cause harm.

01/05/2026

Did you start keto and it worked great at first… And then it stopped working completely! Did you give up because it was too hard to stick to? Guess what?! Keto works best cyclically, not as a forever diet. # # #

12/31/2025

The most valuable tip I shared this holiday season with my current patients is to be kind to your liver. The two things that give the biggest hit to your liver are alcohol and sugar. So if you’re going to be drinking tonight, think about limiting your sweets and processed foods. If you couldn’t care less about the alcohol and you really want to indulge in some sweet treats and some of your favorite food items then consider not imbibing. Either way finding moderation during celebrations is one of the kindest things you can do for your health. Let’s start close 2025 being kind to our bodies and have a great start to 2026 tomorrow. Have a safe and blessed evening 🤗 # #

12/28/2025

Seed oils didn’t replace butter and lard because they were better for us 🧈❌ They replaced them because they were cheaper and more profitable 💸 During the Great Depression and World War II, massive marketing campaigns pushed margarine and seed oils as “modern” alternatives 📺 Corporations saved money, supply chains benefited — and our food system shifted permanently. Understanding this history helps explain why metabolic issues are so widespread today 🤯

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76051

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