Tolman Health

Research from USC suggests that prolonged fasting of around 72 hours may stimulate stem cells to help regenerate white blood cells, replacing older immune cells with new ones.

Some researchers have described this process as an “immune system reboot.”

And the bacteria that help produce and regulate it are fed by the fiber in plant foods. 

What you eat may shape your mood more directly than people realize. 😉

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These compounds nourish the cells that line your colon and have been associated with healthy inflammation levels and better communication between your gut and brain through the vagus nerve.

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A 2025 clinical study found that 24 hours of water-only fasting significantly increased human growth hormone (HGH), and the increase was independent of weight loss.

In other words, the hormonal response appeared to come from fasting itself, not simply from consuming fewer calories.

Sometimes, giving your body a break from food triggers adaptations that go beyond the number on the scale.

Your body is designed to adapt.

Why do so many endurance athletes drink beet juice before a race?

It’s not because beets are trendy.
It’s because they’re naturally rich in dietary nitrates.

Your body can convert these nitrates into nitric oxide, a molecule that helps your blood vessels relax and widen, allowing blood and oxygen to move more efficiently throughout the body.

That’s one reason beet juice has become popular among endurance athletes looking to support exercise performance.

But you don’t have to be an elite athlete to enjoy the benefits of whole foods.

Beets are packed with natural plant compounds, antioxidants, vitamins, and minerals that can be part of a balanced, nutrient-rich diet.

Sometimes the most powerful “performance foods” aren’t found in a supplement bottle...

They’re growing in the ground.
Nature has always provided incredible tools to support our health.

Fasting isn’t a new trend, it’s an ancient practice.

More than 2,000 years ago, Hippocrates, often called the Father of Medicine, reportedly recommended periods of fasting or eating less during illness as part of supporting the body’s natural healing processes.

Did you know most people aren’t getting enough fiber?

The average adult eats only about half the recommended daily amount of fiber.

Here’s something many people don’t realize:

Fiber only comes from plants. Animal products (meat, fish, eggs, dairy) naturally contain 0 grams of dietary fiber.

Fruits. Vegetables. Legumes. Nuts. Seeds.

Fiber plays an important role in supporting healthy digestion, feeding beneficial gut bacteria, promoting regular bowel movements, and helping you feel satisfied after meals.

One of the simplest ways to support your health is to eat a greater variety of whole, plant foods every day.

🌱 Your gut, and the trillions of beneficial microbes that live there, will thank you.

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“If I skip a meal, won’t my body go into starvation mode?”

One of the biggest myths about fasting is that your body starts starving the moment you stop eating.

The truth is, your body is incredibly intelligent.

When you stop eating, it doesn’t panic. It simply begins switching fuel sources.

At first, your body uses stored glycogen to maintain energy. As those stores decline, it gradually begins burning stored body fat and producing ketones as an alternative fuel.

This metabolic shift is something the human body has evolved to do over thousands of years. It’s part of our natural survival design,not a sign that something has gone wrong.

That’s why many people report feeling mentally clearer and more energized once they move through the initial transition period.

Understanding how your body works can replace fear with confidence.

Your body was designed with this ability for a reason.