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Intermittent Fasting 101: A Starter’s Guide, by Ashiko Westguard and Uzzi Reiss, M.D

Intermittent Fasting 101: A Starter’s Guide, by Ashiko Westguard and Uzzi Reiss, M.D

What Is Intermittent Fasting?

This intermittent fasting 101 guide will cover a key tool you’ll apply during your wellness journey.  When we talk about fasting, people often think of a religious mystic who has committed her life to spiritual pursuits. And while fasting can be associated with spiritual practices, intermittent fasting is also a very down-to-earth method for connecting with your body along a path to optimal health.

At  Limitless Body Transformation, we certainly welcome any transcendental benefits of fasting, but it is the here-and-now that we’re focused on. We see fasting as an essential component—in addition to an individually-tailored fitness schedule and Bioidentical Hormone Therapy program. Before diving into the benefits of intermittent fasting, though, let’s take a look at two of the most popular methods.

Top Two Intermittent Fasting Methods

While several approaches to intermittent fasting are available, two of the most popular choices are the 16:8 method and the 5:2 method. One reason for their popularity is that these methods allow people to benefit from fasting without dramatically changing their daily schedule, as drastic schedule changes present a significant barrier for many people. Here’s a brief description of each method:

Method #1 — 16:8

The 16:8 intermittent fasting method calls for squeezing all the day’s meals into an eight-hour window and fasting for the remaining 16 hours. A popular structure of this fasting method is reserving the hours of 10am to 6pm for eating and leaving the remaining 16 hours for fasting.

Method #2 — 5:2

Under the 5:2 intermittent fasting method, five days of the week are spent eating normally and the remaining two are spent fasting. Fasting under this method is usually defined as eating only 500 to 600 calories per day.

Although both of the methods describe above require practitioners to be mindful about when and what they eat, most people can adapt to these requirements. And when considering the benefits of intermittent fasting, making a few dietary changes may be well worth the effort.

5 Key Benefits of Intermittent Fasting


Weight loss is the most common reason people choose to begin intermittent fasting. While intermittent fasting can lead to weight loss in the short term, fasting alone is not the most effective weight loss method. An August 2015 Journal of the Academy of Nutrition and Dietetics study examined data from 13 intermittent fasting studies and found that the average weight loss ranged from 1.3 percent for a two-week trial to 8 percent for an eight-week trial.

The most guaranteed way an individual experiences significant sustained weight loss is through a complete lifestyle adjustment, which includes creating a peptide, fitness, and nutrition plan in addition to intermittent fasting.


Intermittent fasting may help lower high blood pressure in the short term. A study published in June 2018 in Nutrition and Healthy Aging found that 16:8 fasting (described above) significantly decreased the systolic blood pressure among the 23 study participants. And an October 2019 study published in the European Journal of Nutrition found that intermittent fasting led to even greater reductions in systolic blood pressure than another diet that didn’t involve defined eating times. However, the research shows any blood pressure benefits last only while you are practicing intermittent fasting.  Once the diet concludes and you have returned to pre-fasting eating habits, your blood pressure will likely return to the pre-fasting levels.


Many chronic health conditions result from increased inflammation in the body. While there have been few studies that have examined the link between intermittent fasting and inflammation, animal studies have shown that both intermittent fasting and general calorie restriction can reduce inflammation levels. A study published in Nutrition Research found that that link exists in humans as well. The study, which involved 50 participants who were fasting for Ramadan from sunrise to sunset and eating overnight, showed that during the fasting period, pro-inflammatory markers were lower than usual, as was blood pressure, body weight, and body fat.


While research is ongoing, intermittent fasting could lead to lower cholesterol. According to a three-week-long study published in Obesity, alternate-day fasting may help lower total cholesterol, including LDL cholesterol, when performed in combination with endurance exercise. LDL cholesterol is the “bad” cholesterol that can raise your risk of heart disease or stroke. Additionally, the Obesity researchers noted that intermittent fasting reduced the presence of triglycerides, which are fats found in the blood that can lead to stroke, heart attack, or heart disease, according to the Mayo Clinic.


If you’ve ever felt like you slipped into a food coma after a big meal, you know that diet can have an impact on wakefulness and sleepiness. Many people on intermittent fasting diets have reported experiencing better sleep as a result of the diet. One theory for this is that intermittent fasting regulates the body’s circadian rhythm, which determines sleep patterns. A regulated circadian rhythm means you’ll fall asleep easily and wake up feeling refreshed. Another theory is related to the time you eat before going to bed. By having your last meal earlier in the evening your body is able to digest the food by the time you hit the pillow. According to the National Sleep Foundation, digestion is best done when you’re upright, and going to sleep with a full stomach can lead to bedtime acid reflux or heartburn, which can make it hard to fall asleep.


How Ashiko’s My Body Transformation Program Applies Intermittent Fasting 101

My Body Transformation harnesses personalized training, peptide therapy, and nutritional guidance to tone and sculpt your body while slowing the aging process and revitalizing your overall wellbeing. Together with Dr. Uzzi Reiss, Ashiko studies your fundamental assessment through blood panel and gut tests at the start of your transformation to map a plan based on your body’s unique biological needs. With this information, Ashiko will design a custom nutrition and plan that—combined with your unique hormone, peptide, and exercise plans—will help you achieve your total body goals.

This introduction to intermittent fasting 101 can help you prepare for your own transformation. Almost everyone on the My Body Transformation journey will utilize intermittent fasting as one component in their overall fitness and wellness journey. Embrace the optimal health and vitality that you deserve and begin your transformation!




Ashiko Westguard, founder of Limitless Body Transformation, approaches health, nutrition, and body transformation according to each client’s unique needs. Her background as a National Academy of Sports Medicine-certified personal trainer led to her initial consultation and later partnership with esteemed anti-aging and integrative health physician, Uzzi Reiss, M.D., to develop this client-centered wellness transformation.

PE-22-28 Benefits: Treating Depression with Peptide Therapy

PE-22-28 Benefits: Treating Depression with Peptide Therapy

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Mental health issues affect a significant portion of the population, with many people suffering from depression. Modern stressors, such as demanding workloads and social media fatigue, are linked to higher rates of depression and anxiety and an increased reliance on antidepressants. Today, nearly 1 in 10 Americans rely on depression treatment to ensure their well-being, with women almost twice as likely to take antidepressant medications than men. However, while medications are available to treat depression, they also bring severe potential side effects and health risks.

Until recently, the stigma around mental health issues limited the options for seeking support. However, in recent years, the public spotlight has illuminated these issues, with more conversations around mental health surfacing during events like the Tokyo Olympics and in popular streaming shows like Ted Lasso. As the importance of mental health enters our culture’s daily conversation, individuals are becoming empowered to take the first steps and reach out. And the demand for alternatives to prescription antidepressants—like PE-22-28 and its benefits—is also increasing.

Harmful Effects of Anti-Depression Medication

Sadly, many anti-depression medications have harmful side effects. Nearly a quarter of women on antidepressants are prescribed medication with significant side effects. For instance, Selective Serotonin Reuptake Inhibitor (SSRI) use has been linked to an increase in stroke. SSRI use has also been found to elevate the risk of certain tumors. One example of a potentially dangerous SSRI is Paroxetine, which is used to treat depression and other mental health issues. Paroxetine use has been found to be associated with an increase in breast cancer risk, with a 720% increase in some cases. Moreover, breast cancer patients using Paroxetine are at greater risk of death.


  • Gastrointestinal symptoms (nausea, diarrhea, gastric bleeding, dyspepsia)

  • Weight gain and metabolic abnormalities

  • Cardiovascular disturbances (heart rate, QT interval prolongation, hypertension, orthostatic hypotension)

  • Sexual dysfunction

  • Osteoporosis and risk of fractures

  • Central nervous system disturbances (lowering of seizure threshold, extrapyramidal side effects, cognitive disturbances)

  • Sweating and sleep disturbances

As the above list indicates, the potentially harmful side effects that patients may experience with many contemporary antidepressants are extensive. That’s one reason researchers are committed to discovering therapies that reduce these potential harms.

The Quest for an Alternative Depression Treatment

Fortunately, SSRIs are not the only option for individuals suffering from depression. In 2006, the TWIK-related potassium channel-1 (TREK-1) protein was discovered as a potential drug target for treating depression. TREK-1 was also discovered to play a role in treating strokes, particularly a type of depression called “Post-stroke depression” (PSD).

Scientists worked to discover a way to inhibit TREK-1 in an effort to treat depression without using harmful SSRIs. Spadin, a TREK-1 channel-blocker, was found to exert significant antidepressant effects within four days without unwanted side effects. Over time, a shorter analog of Spadin, the 7-amino acid peptide PE-22-28, a.k.a. Mini-Spadin was discovered and synthesized in 2017.

PE-22-28 Benefits for Mental Health Treatment

PE-22-28 has been found to be a natural and fast-acting therapeutic peptide that may treat depression better than other TREK-1 blockers. The optimal PE-22-28 dosage for depression is 400 mcg administered intranasally once a day in the morning. While its effectiveness has been proven, PE-22-28 is a new peptide that does not have a published study involving human subjects. Presently, experiential data suggests that PE-22-28 may possess almost no harmful side effects while being equally or more effective than current and classic antidepressants.

PE-22-28 are natural peptides, which generally have higher levels of safety than most antidepressants. Additionally, unlike prescription antidepressants, natural peptides do not provoke withdrawal behavior when no longer used. Moreover, PE-22-28 is fast-acting. Currently, marketed antidepressant drugs often take several weeks to become effective. PE-22-28 only needs four days to exert their effects. Additionally, PE-22-28 is effective regardless of how it is administered.

While research and data collection continues, PE-22-28 benefits look promising. And with the growing public awareness of the importance of mental health, PE-22-28 offers a potential new way to envision depression treatment without the harmful health risks.




Ashiko Westguard, founder of Limitless Body Transformation, approaches health, nutrition, and body transformation according to each client’s unique needs. Her background as a National Academy of Sports Medicine-certified personal trainer led to her initial consultation and later partnership with esteemed anti-aging and integrative health physician, Uzzi Reiss, M.D., to develop this client-centered wellness transformation.

Discover Your Sexual Transformation With Oxytocin Peptide

Discover Your Sexual Transformation With Oxytocin Peptide

blue goddesses

But what if you could experience unrestricted sexual drive and pleasure at any age? This is possible through oxytocin peptides, hormonal therapy, and stem cell treatments designed to heighten your pleasure for the most optimal sexual experience.

Why Does Our Sex Drive Naturally Decline?

Many factors may contribute to a decline in sex drive in women. The transition into menopause can have dramatic physical effects resulting from fluctuations in sex hormones. Falling estrogen levels can result in vaginal dryness, which can undermine sexual motivation and drive.  Moreover, age-related decreases in testosterone may reduce sexual desire in midlife, as this hormone plays a role in women’s sex drive and sexual sensation.  Furthermore, women who have undergone an abrupt menopause (caused by removal of both ovaries or by  chemotherapy), may experience an immediate drop in both estrogen and testosterone and suffer a greater reduction in desire than women who experience natural menopause.

Reclaiming Your Sexuality and Satisfaction With Oxytocin Peptide Therapy

blue goddess

Hormonal and peptide therapy can help women reclaim sexual desire and pleasure—and take sexual experience to the next level.

Ashiko Westguard, founder of My Body Transformation, has partnered with esteemed anti-aging hormone replacement specialist, Uzzi Reiss, M.D., to provide women suffering from a loss of sexual drive and satisfaction a powerful solution for reclaiming their sexuality. In addition to oxytocin peptide therapy, Westguard and Reiss explore several productive methods for increasing your sexual pleasure and enhancing stimulation.

Integrative Therapies for Your Sexual Transformation to Ecstasy




Oxytocin Peptide

The “love hormone” generated from sexual activity can intensify orgasms.

Nitrous Oxide (N2O)

Increases blood flow to the genitals causing the sexual organ to heighten its responsiveness towards touch and stimulation

Selank & Semax Peptides

Enhance the body’s rhythms to create calmness, relaxation, and mental readiness reacting with the peptide bioidentical tool that works within the body.


Customizable to individual needs, PT-141 hormone therapy has been shown to increase sexual arousal and performance.

In accordance with your body’s needs, the therapies described above can lead to optimal sexual satisfaction and performance, readying your body for heightened pleasure, stimulation, and ecstasy.

How To Begin Your Sexual Transformation

Reclaiming your sexual freedom and passion is the foundation of the sexual transformation. To apply the therapies listed above, you’ll need an experienced hormone specialist as a guide. By conducting a baseline sexual analysis, a specialist trained in women’s health and hormone replacement can tailor a plan designed for your body’s specific needs.

You may not know it, but your sexual transformation has already begun. While you haven’t yet begun oxytocin peptide therapy or other therapies listed above, you’re here and displaying the kind of self-love that is the necessary foundation for your transformation.




Ashiko Westguard, founder of Limitless Body Transformation, approaches health, nutrition, and body transformation according to each client’s unique needs. Her background as a National Academy of Sports Medicine-certified personal trainer led to her initial consultation and later partnership with esteemed anti-aging and integrative health physician, Uzzi Reiss, M.D., to develop this client-centered wellness transformation.