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The Unconventional Dietitians

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The Unconventional Dietitians

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06/17/2026

Most people think about probiotics when it comes to gut health. But the beneficial bacteria already living in your gut need to be fed too. That's where prebiotics come in, and why they deserve more attention.

06/13/2026

Your digestive system has its own little cleaning crew.

The interesting part? It only gets to work when you're not eating.

That's one reason fasting can support gut health just as much as weight loss.

06/05/2026

Postmenopausal women (𝘥𝘦𝘴𝘱𝘪𝘵𝘦 𝘵𝘩𝘦 𝘢𝘨𝘦, 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘢 𝘤𝘺𝘤𝘭𝘦 𝘧𝘰𝘳 12 𝘮𝘰𝘯𝘵𝘩𝘴) can actually be some of the best responders to intermittent fasting.

Once the hormonal swings settle, your body has a more stable base to work with.

Research shows as much as a 𝟏𝟔:𝟖 𝐰𝐢𝐧𝐝𝐨𝐰 can deliver real results at this stage — including a decrease in insulin resistance and significant reductions in visceral fat.

But fasting alone won't do it. You also have to be strategic with other nutrients - 𝘷𝘪𝘵𝘢𝘮𝘪𝘯 𝘋, 𝘤𝘢𝘭𝘤𝘪𝘶𝘮, 𝘱𝘳𝘰𝘵𝘦𝘪𝘯, 𝘧𝘪𝘣𝘦𝘳, 𝘢𝘯𝘥 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘩𝘺𝘥𝘳𝘢𝘵𝘪𝘰𝘯

Pair it with:

● Resistance training 3x per week
● High protein at every meal — non-negotiable
● An early eating window (7am–3pm or 8am–4pm) works best

The hormonal fickleness of perimenopause has passed. This stage is your opportunity to build real metabolic resilience.

Have you tried fasting after menopause? What's your experience?

06/04/2026

During 𝐏𝐞𝐫𝐢𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 (typically ages 45-52) your hormones are very fickle. Fasting needs to be approached with care.

Estrogen is spiking and crashing (and you feel it, although you may not know what's actually happening).

Insulin resistance has set in.

Cortisol is more reactive to other hormone changes. Sleep disruption, hot flashes, and mood changes are already stressing your system.

Fasting can create more stress. Start with 12 𝘩𝘰𝘶𝘳𝘴 of fasting. If you feel good, you can increase your fasting window to 14 or maybe even 16 hours. Listen to your body.

𝐊𝐞𝐲 𝐟𝐚𝐜𝐭𝐨𝐫𝐬:

• 𝐄𝐚𝐭𝐢𝐧𝐠 𝐞𝐚𝐫𝐥𝐢𝐞𝐫 in the day works better. Rather than skipping breakfast, eat a high protein breakfast and stop eating earlier in the evening (6pm-ish). Your body gets more insulin resistant as the day goes on.
• 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 with each meal is important.
• 𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (body weight, resistance bands, or weights) 2-3x/wk helps with insulin resistance.

𝐅𝐚𝐬𝐭𝐢𝐧𝐠 𝐜𝐚𝐧 𝐛𝐞 𝐝𝐨𝐧𝐞, 𝐛𝐮𝐭 𝐠𝐞𝐧𝐭𝐥𝐲 𝐚𝐧𝐝 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐜.

What has been your experience with fasting?

06/03/2026

Once again, 𝘧𝘢𝘴𝘵𝘪𝘯𝘨 for insulin resistance and weight health depends on where you are in the stage of life.

Around 𝐚𝐠𝐞 𝟑𝟓-𝟒𝟓 your hormones are beginning to shift. Insulin sensitivity begins to change, subtly. Estrogen and progesterone start gradually declining.

Belly fat can start to accumulate, even when your diet hasn't changed. Sometimes this creates concern, as your body starts shifting, slightly.

The thing that works best in this time is stopping eating earlier in the evening, around 6-7pm. No after evening snack, no treats after dinner, or nibbles while you're winding down for the day.

You probably can get away with 𝟏𝟒 𝐡𝐨𝐮𝐫𝐬 𝐨𝐟 𝐟𝐚𝐬𝐭𝐢𝐧𝐠, but what's more important is timing of your evening meal and no snacking afterwards.

06/02/2026

We get sooo many questions from the ladies we work with about fasting. There's a lot of info, but not all info pertains to everyone, it depends on what stage of life you're in.

We'll start with ladies in reproductive years (𝘢𝘨𝘦𝘴 18-35 𝘺𝘦𝘢𝘳𝘴 𝘰𝘭𝘥)

If you're fasting and your cycle feels off, this might be why.

𝐅𝐚𝐬𝐭𝐢𝐧𝐠 triggers a stress response in your body. And when stress hormone (cortisol) rises, the hormone that triggers ovulation (luteinizing hormone-LH) drops.

That means poorly timed fasting can disrupt your cycle — even if you're eating appropriately.

If you are having regular cycles, which have not been impacted by hormone shifts, try syncing fasting with your cycle (day 1 is the day you start your cycle)

● 𝐃𝐚𝐲𝐬 𝟏–𝟓 → you can fast for 12–14 hrs (gentle)
● 𝐃𝐚𝐲𝐬 𝟔–𝟏𝟒 → you can fast for up to 16 hrs
● 𝐃𝐚𝐲𝐬 𝟏𝟓–𝟐𝟖 → 12–13 hrs max

Pushing longer fasts in your luteal phase can raise cortisol and suppress the hormones you need most. Shorter windows here aren't a step back — they're the working with your body.

05/31/2026

Eating after dinner, even the simplest, low cal snack is probably working against you.

The reason is because eating after dinner can impair your blood sugar control — even if the food is nutritious and the portion is small.

It's not just about 𝘸𝘩at you eat. It's about 𝘸𝘩𝘦𝘯.

Here's why late-night eating is a problem for glucose and weight:

• 𝐘𝐨𝐮𝐫 𝐢𝐧𝐬𝐮𝐥𝐢𝐧 𝐬𝐞𝐧𝐬𝐢𝐭𝐢𝐯𝐢𝐭𝐲 𝐝𝐫𝐨𝐩𝐬 𝐚𝐭 𝐧𝐢𝐠𝐡𝐭. Your body is simply less equipped to process carbohydrates and glucose efficiently in the evening. The same food that your body handles well at 9am can cause a much larger blood sugar spike at 9pm.

• 𝐄𝐥𝐞𝐯𝐚𝐭𝐞𝐝 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫 𝐝𝐢𝐬𝐫𝐮𝐩𝐭𝐬 𝐬𝐥𝐞𝐞𝐩. Poor sleep raises cortisol — a stress hormone that signals your liver to release more glucose. So one late-night snack can set off a chain reaction that affects your blood sugar the entire next day.

• 𝐂𝐡𝐫𝐨𝐧𝐢𝐜𝐚𝐥𝐥𝐲 𝐞𝐥𝐞𝐯𝐚𝐭𝐞𝐝 𝐢𝐧𝐬𝐮𝐥𝐢𝐧 = 𝐟𝐚𝐭 𝐬𝐭𝐨𝐫𝐚𝐠𝐞 𝐦𝐨𝐝𝐞. When insulin stays high overnight, your body has little opportunity to tap into fat for fuel. This can stall weight loss or make weight maintenance harder — regardless of your calorie intake.

The bottom line: your metabolism follows a rhythm. Try finishing your last meal by 𝟔–𝟕𝐩𝐦 and see how you feel within a week.

Have you ever noticed a difference in how you feel when you eat earlier vs. later? We'd love to hear it.

05/29/2026

Unpopular opinion...𝘧𝘢𝘴𝘵𝘪𝘯𝘨 without addressing what you eat won't fix your blood sugar or insulin resistance.

You can eat in a 12-hr or even 8-hour window every day — and still spike your blood sugar if that window is full of refined carbs (even the "healthy" ones) and ultra-processed foods.

Fasting is a tool, not a magic fix. It works best when paired with the pillars of insulin resistance:

• Higher protein real foods
• Fiber-rich veggies
• Healthy fats
• Quality sleep
• Stress management

The body responds to the whole picture — 𝐦𝐞𝐚𝐥 𝐭𝐢𝐦𝐢𝐧𝐠 𝐀𝐍𝐃 𝐟𝐨𝐨𝐝 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 both matter for long-term glucose control.

The good news? You can start simply. Start with one overnight fast and one nourishing breakfast. Build from there.

Remember, consistency is the secret sauce.

05/27/2026

Does fasting actually help blood sugar? Here's what the research says.

Intermittent fasting can genuinely improve insulin sensitivity and lower fasting glucose levels.

Here's why:

When you eat, insulin spikes. When you fast, insulin drops — and your body gets a chance to become more responsive to it again. Constant snacking throughout the day can keep insulin elevated, which over time may contribute to insulin resistance.

While there are many types of intermittent fasting (AKA Time Restricted Eating/Feeding), start simple, ensuring a 𝟏𝟐 𝐡𝐨𝐮𝐫 𝐟𝐚𝐬𝐭𝐢𝐧𝐠 𝐰𝐢𝐧𝐝𝐨𝐰. This means, a 12 hour eating window (7𝘈-7𝘗) + a 12 hour fasting window (7P-7A).

𝐀𝐋𝐒𝐎
• Prioritize protein at breakfast
• Skip after dinner snacking
• Walk 10–15 minutes after meals

It doesn't have to be complicated. 𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 𝐦𝐚𝐤𝐞𝐬 𝐚 𝐛𝐢𝐠 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞.

Have you tried fasting for blood sugar support? Tell us in the comments!
🔗 Full article in bio.

05/21/2026

Something worth saying out loud about AI and nutrition

AI will answer almost any question you ask it. That means it 𝘸𝘪𝘭𝘭 give you a calorie target if you ask for one. It 𝘸𝘪𝘭𝘭 suggest foods to cut out. It doesn't know you're working with a dietitian, and it can't tell whether a question is coming from a healthy place or a harmful one.

So here's the gut-check we recommend: 𝘞𝘰𝘶𝘭𝘥 𝘐 𝘧𝘦𝘦𝘭 𝘤𝘰𝘮𝘧𝘰𝘳𝘵𝘢𝘣𝘭𝘦 𝘴𝘩𝘰𝘸𝘪𝘯𝘨 𝘮𝘺 𝘥𝘪𝘦𝘵𝘪𝘵𝘪𝘢𝘯 𝘵𝘩𝘪𝘴 𝘤𝘰𝘯𝘷𝘦𝘳𝘴𝘢𝘵𝘪𝘰𝘯?

If the answer is no — that's information worth sitting with.

AI is a logistics tool. It's great at organizing, summarizing, and helping you think out loud. It's not suited for the nuanced, relational work that actually changes your relationship with food. That part? That's what we're here for.

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70508

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Monday	8am - 4:30pm
Wednesday	8am - 4:30pm
Thursday	1pm - 4:30pm
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http://www.theunconventionaldietitians.com/

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