Well Being | Eat Burn Sleep
WELL CURATED came across Yalda Alaoui whilst researching intermittent fasting. Yalda’s simplified analysis of why IF works for some but not for others made the most logical sense to us and we knew we had to ask her our self-care questions.
In 2007 Yalda was diagnosed with two auto-immune diseases, Ulcerative Colitis and Auto-Immune Haemolytic Anaemia, that led to a ten-year period of research into nutrition and health, and ultimately a full career change.
After years of trial and error Yalda has developed a diet and lifestyle to combat her condition and as a result is healthier than ever. Yalda shares her in depth knowledge, routines and rituals on her platform, eatburnsleep.com.
Before we start, could you tell our readers your no nonsense take on intermittent fasting?
So, here is it for you, my dot-connecting analysis on the effects of intermittent fasting…
What happens when we fast?
We produce Human Growth Hormone (HGH) which has many benefits. HGH helps build and repair muscle, boost metabolism, repair skin and slow down aging, as well as burn fat.
We also produce cortisol which has harmful effects on the body and mind. Cortisol is the stress hormone (the one released in a flight or fight situation). Elevated cortisol levels lead to weight gain(mainly in the face and abdomen), anxiety; it can lower our metabolism and immune system, increase inflammation, increase blood pressure etc.
Two things happen simultaneously, one positive and one negative when it comes to weight-loss. In some people the weight-loss element (HGH) is probably more pronounced - in other people, the weight-gain element (cortisol) is more accentuated. This is the reason why results differ depending on the individual!
However, I have noticed that intermittent fasting is generally more beneficial for men than women. My take on it is that ancestrally, men would go hunting and would be exposed to longer fasting periods than women who would look after children and probably have some food to eat. Also, women have much more going on hormonally than men and playing with our hormones as intermittent fasting does, can be more disruptive to us! Indeed, hormones can greatly be affected by fasting, especially for people with PCOS, thyroid issues, endometriosis and diabetes.
How did you overcome the stress of your diagnosis and the knock on effect it would have on your diet & lifestyle?
To begin with I was in utter denial. I did not accept my diagnosis for a long time yet still tried to fix the issue. Some things did not add up, and now after years of research I have the answers to all my questions. No two diseases are the same. Symptoms can differ and my body’s symptoms as well as my response to treatment was not typical. This led me to extensively researching auto-immunity and inflammation and linking this to gut health.
Tell us about your approach to exercise?
I am not on trend at all as I know for a fact that high intensity exercise is inflammatory. During my years of illness, as soon as I felt slightly better, I would get back in the gym. Instead of feeling better for it, it would set me back health wise. I hence extensively researched and tested the matter. I have now created a low-inflammation, gut health focused exercise routine which I share on my platforms. My workouts allow for a smaller and stronger frame. High intensity workouts can lead to inflammation, high cortisol levels and consequently water retention and weight gain, particularly for women.
What is in your weekly shop? Are there failsafe meals/recipes you eat on repeat?
I always order apples, carrots, eggs, fish, chicken and ground almonds. I love my shakshuka when I want something cooked but I am in a hurry. I am addicted to my tuna nicoise salad (I sometimes replace the tuna with prawn or crab). In the evening, I like a bowl of my good carbs soup, to support sleep function, satiety and weight loss.
There is a minefield of opinions and advice when it comes to which diet we should all be on, how would you recommend readers approach a change in their habits?
It’s not about perfection but about damage limitation. The best thing you can actually do for your health and your weight is to sleep. The second one is to chew. Sleep has been linked to hunger, to hormones, to weight loss and much more. Chewing and looking at our food allows for the body to produce the right enzymes to digest the food properly and optimise nutrient absorption.
Where do you go to work on your wellbeing? Could you curate a list of classes, blogs & books?
I do it all myself now as all classes tend to over-push us. If I go to a class, I always do less. I do my own yoga/pilates/barre routine as I have suffered a disk bulge in a yoga class years ago and have realised that less is more. One of my favourite books is ‘The Diet Myth’ by Tim Proctor, a researcher at King’s college London who conducted a study on 5,000 pairs of obese twins to pin point the cause of obesity. He showed that it was all down to gut health.
We know mental health plays a huge role in your routine, do you have a small ritual you could recommend for calming the mind?
Yes! I have my morning and evening mediation routines. I am not someone patient and I tend to get bored quickly. I have devised a five minute routine which rewires the subconscious and improves gut health instantly. I share them on the 6-week plan platform, linked on eatburnsleep.com.