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DEHAY: Sometimes, You Have to Get “Unhealthy” to Become Healthy

Savanna DeHay

By Savanna DeHay

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Photo by Artem Kovalev

Intro

In the name of health, sometimes we bite off more than we can chew. We hyperfocus on “perfection” or try so many different things at once, only to get discouraged and burnt out. But true health isn’t about the false idol of perfection; it’s about daily habits that support longevity. Sometimes, the healthiest thing we can do is the opposite of what we think is right.

Resting from Exercise

Lift heavy. Push to failure. Hit 70% maximum heart rate.

These are great goals, but overdoing them creates stress. Excessive intensity spikes cortisol, causes hormonal imbalances, adrenal fatigue, and can even lead to weight gain. Your body needs two to four rest days to repair and grow. Muscles can’t build if they are constantly strained. The body won’t burn fat if it feels stressed.

High-intensity exercise capped at 30 – 45 minutes maximizes benefits without spiking cortisol. Low-intensity exercise rarely increases cortisol and may even lower it! It may take longer to see results, but it’s sustainable.

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Refeed Days & Reverse Dieting

“Wait, I have to eat more to meet my goals?”

It seems counterintuitive, but yes. Your body needs adequate nutrients and calories to function. Severe restriction might yield quick weight loss, but it stresses the body and is hard to maintain. One study found most people who lose weight “regain 50% of that weight within two years and 80% within five years,” (Huddy, MS, RD, LD).

Why? Because even if overweight, the body perceives weight loss as starvation. It sacrifices muscle for fat, slowing your metabolism and leading to rebound weight gain. We were meant to thrive on plenty of healthy, ancestrally appropriate foods. For most Americans over 5’4’’, that means at least 2000 calories a day. God did not create us to starve on just 1200 calories a day.

Refeed Days and Diet Breaks to Protect Metabolism

Chronic calorie deficits (over 3 months) slow metabolism and spike cortisol. Eating maintenance calories for 1-2 days per week, or taking a 1–2-week break, reduces cortisol and keeps metabolism firing. Focus on healthy fats and ancestral carbohydrates.

Reverse Dieting

Reverse dieting is simply structured, gradual increase in calories to prime metabolism.

  • Before a diet: Add 50 – 100 calories weekly. (e.g. 1800 → 1850 calories). This mild increase allows your body to adjust its metabolic rate upward without gaining weight. The result? A higher baseline that makes your future calorie deficit deeper and more effective.
  • After a diet: Use it to slowly boost metabolism, preserve muscle, and mitigate rebound weight gain.
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Figure 1: Steak, eggs, and avocado
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Figure 2: Beef patties, fruit, and eggs
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Figure 3: Steak, avocado, pickles, cheese, and blueberries
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Figure 4: Eggs, bacon, cherries, and banana

Reevaluating Macros

The mainstream media screams “cut carbs.” While processed grains and refined sugars drive chronic disease, insulin resistance, and metabolic dysfunction, the reality is more nuanced.

  • Who needs to cut carbs? Those with high body fat, pre-existing conditions, or digestive issues can benefit from removing plant toxins from their diet.
  • Who needs carbs? Athletes, growing children, those with thyroid issues, and anyone with healed digestion can benefit from natural carbohydrates (fruit, honey, maple syrup, and potatoes and squash). These are loaded with vitamins, minerals, and antioxidants. They can help lower cortisol, preserve muscle mass, balance electrolytes, and fuel performance

Skip the bread and rice. Instead, pair a piece of fruit with healthy protein and fats. Simple, delicious, and effective!

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Keep it Simple

A healthy lifestyle doesn’t need to be complicated. Stick to the basics:

  • Protein: At least 1g of animal-based protein per pound of desired body weight.
  • Fats: Healthy fats like butter, beef tallow, and olive oil.
  • Carbs: Easy-to-digest sources (like fruit, honey, and maple syrup).
  • Gut Health: Probiotics.
  • Movement: Strength training and walking
  • Lifestyle: Sunshine, lymphatic drainage, and gratitude
  • Foundation: Keeping Christ as #1!
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Image from Vecteezy

Conclusion

Don’t try to do everything at once, burn out, and quit. Daily healthy basics form good habits that improve your quality of life and longevity. Animal based protein, weight-lifting, and rest. Even if you stuck to just those three things, you’d be setting yourself up for ultimate metabolic health. It’s about unlearning the bad habits that mainstream health forces on you. We’ve been taught that “healthy” means starving, over-training, and stressing our bodies into submission. To actually get well, you have to do the exact opposite: eat more, rest more, and stress less.

 By deliberately doing what feels “wrong” to your broken metabolism, you prime your body to finally burn fat, build muscle, and thrive. You aren’t falling off the wagon; you’re fixing the wheel so you can drive further than ever.

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Sources

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About Savanna DeHay

Savanna DeHay graduated from North Idaho College in 2022, and currently lives in North Idaho. She writes about health, current events, and other important issues.

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