Fasting, cutting out carbs, and workouts might seem like the keys to better health. But could they be working against you? In this episode, Dr. Regina Druz unpacks why traditional fasting methods often fail to deliver expected results and introduces the “three O’s” that commonly sabotage progress: over-fasting, over-restricting carbs, and over-stressing.

Drawing from a case study, Dr. Druz explains how over-fasting can lead to sustained cortisol spikes and chronic stress, which undermine metabolic health. She points out the risks of over-restricting carbs, such as impaired muscle maintenance and gut health, while advocating for a personalized approach to macronutrient balance using tools like Lumen. Finally, she explores the impact of over-stressing through excessive exercise without adequate recovery, emphasizing the role of rest and tools like the Oura Ring to achieve metabolic flexibility.

Dr. Druz also introduces AI 2.0, a cutting-edge approach that integrates digital biomarkers, blood markers, and genetic data to create tailored strategies for heart health. With insights and advanced tools, this episode provides a progressive view on optimizing heart health and overall well-being in 2025.

Quotes

• “If you don’t eat for prolonged periods of time, that cortisol spike is not coming down. So, I routinely see patients who, because they are doing the three O’s and one of them, the first one is over-fasting, their cortisol curves are not normal.” (08:42 | Dr. Regina Druz)
• “The over-restriction of carbs does not allow you to maintain good muscle mass and lose visceral fat, and it also impairs the ability of your microbiome to stay healthy because you need the fiber.” (19:48 | Dr. Regina Druz)
• “If you don’t recover, you don’t repair. And if you don’t repair, there is a damage that keeps on accruing constantly, and it will flip your switch from metabolic health to metabolic rigidity.” (29:06 | Dr. Regina Druz)
• “The over-fasting, the over-restriction of carbs, and the over-stressing, meaning working out too much or not balancing your workout, your physical and mental exercises with appropriate recovery, are the three things that jeopardize fasting or lifestyle effort.” (34:19 | Dr. Regina Druz)

Links

Schedule a Discovery Call: https://go.holisticheartcenters.com/apply

Access Courses and Events: https://holisticheartcenters.info/hearthealth

Get Heartwell Toolkits: https://shop.holisticheartcenters.com/

Schedule a Business Meeting:https://calendly.com/heartcenters

🎉 NEW! Interact with Own Your Heart Health Podcast — on NotebookLM: https://holisticheartcenters.info/notebook

Connect with Dr. Regina Druz:

Website: http://holisticheartcenters.com

YouTube: https://www.youtube.com/@reginadruzmd

Instagram: https://www.instagram.com/dr.reginadruz

Facebook: https://www.facebook.com/holisticheartcenters

Twitter: https://x.com/heartCenters

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