[0:01] [Music]
[0:12] I have a question for everybody who here
[0:14] is a fan of implementing easy steps in
[0:17] getting huge results yes
[0:20] anyone oh you like the hard steps and
[0:23] getting crappy results okay besides you
[0:26] most people like easy stuff to do and
[0:28] getting huge feedback from that so what
[0:32] I'm going to be talking about today is
[0:34] not a diet it's just a simple life child
[0:36] child change that can drastically that
[0:38] you can Implement now that will
[0:40] drastically change your life I mean the
[0:42] research is clear and when you're going
[0:45] through articles and when I'm going
[0:46] through articles on intermittent fasting
[0:48] you hear a lot of benefits oh it does
[0:50] this this this but you never they never
[0:51] tell you why and that's the challenge
[0:54] for me because if I don't know how
[0:56] something works I'm not going to
[0:57] implement it and it's not going to I'm
[0:59] not going to be able to maintain it for
[1:00] a long period of time cuz I need to know
[1:02] how things work cuz it makes it more of
[1:04] a connection and we like to do things
[1:06] that we understand
[1:08] so intermittent fasting now we got to
[1:12] first kind of back up a little bit and
[1:14] talk about what everyone does in today's
[1:17] society nearly every single health
[1:20] professional out there dietitians
[1:22] nutritionists um I mean even the general
[1:24] public they all Advocate Advocate the
[1:27] six small meals a day has anyone heard
[1:29] that before everyone six small meals a
[1:32] day
[1:32] and the theory was pretty good you know
[1:35] if you eat small meals throughout the
[1:37] day you're going to keep your metabolism
[1:39] high and you're going to avoid that
[1:41] starvation mode where the metabolism
[1:43] drops right and that's pretty much the
[1:45] theory and since I mean I remember going
[1:50] to Junior College Chiropractic College
[1:52] they all Advocate that diet they all
[1:54] promote eating six small meals
[1:57] throughout the day and never going
[1:58] longer than 2 to three hours without a
[2:00] meal so what I did was I tried to find
[2:04] research on it and You' expect there to
[2:07] be a lot of research right since
[2:08] everyone's doing
[2:10] it what if I told you there's not one
[2:12] research article implementing this diet
[2:15] eating small meals throughout the day to
[2:17] keep you healthy you know burn fat and
[2:19] stay healthy weird right yeah I know
[2:22] that never
[2:23] happens so that kind of struck me as
[2:26] kind of crazy right so I looked at the
[2:29] research and this is actually what the
[2:31] research did say say that you had a one
[2:35] meal that was 2,000 calories and you ate
[2:38] it did you know that you would burn the
[2:40] same amount of calories eating that meal
[2:42] than if you spread that 2,000 calories
[2:44] out throughout the
[2:46] day so there's no more starvation mode
[2:49] there's no keeping your metabolism high
[2:50] that already shoots that theory
[2:52] throughout the roof but it makes sense
[2:54] because there's not one research
[2:55] supporting that anyway so that wasn't
[2:57] very hard and also this starvation mode
[3:00] that they're talking about it actually
[3:02] does exist there actually is a true
[3:04] starvation mode but it didn't occur
[3:07] until 72 to 96 hours after eating that's
[3:11] 3 to 4 days does your metabolism plummet
[3:15] and then I'm thinking wow that's a long
[3:17] time why would that be and it all stems
[3:19] back to what our hunter gatherers and
[3:21] our ancestors did you see they didn't
[3:23] have available food around every single
[3:25] block 24 hours a day what they did is
[3:28] they would go on these hunting trips
[3:30] and say that they weren't getting
[3:32] catching any prey catching anything for
[3:34] 3 to 4 days well your body's smart cuz
[3:36] then what that your metabolism is going
[3:38] to do it's going to shut down so you can
[3:40] maintain your body mass and survive a
[3:42] very intelligent response but it
[3:44] happened 3 to 4 days after not eating
[3:47] not two to three hours that was
[3:49] completely false get that out of your
[3:52] head right
[3:53] now so what we're actually made to do is
[3:57] alternate between cycles of feast and
[3:59] famine
[4:00] see our ancestors they they again they
[4:02] don't have grocery stores on every block
[4:04] they didn't have any of that available
[4:07] food ready to go they didn't wake up in
[4:09] the morning and have a huge plate of
[4:10] pancakes sitting in front of them ready
[4:12] to devour they didn't have that instead
[4:15] the guys usually the guys had to go and
[4:16] do on these hunting trips they' go days
[4:19] without eating then they would catch
[4:20] food and they would eat a ton then they
[4:22] would go days without eating and then
[4:23] eat a ton so it alternated like that and
[4:26] what they found is that this this
[4:29] cycling of your eating habits actually
[4:31] produced huge results and made people uh
[4:35] basic made people a lot healthier and
[4:37] we're going to talk about those health
[4:38] benefits pretty soon
[4:41] so when your body is moving around when
[4:44] your body when you're when you're
[4:45] expending energy your body likes to draw
[4:48] energy from a few spots your first
[4:50] primary energy source your body wants to
[4:52] grab its energy through glycogen stores
[4:55] and your blood sugar so as long as those
[4:57] are replenished up you're going to be
[4:58] using your G logen and blood sugar and
[5:01] the glycogen is kind of stored glucose
[5:03] in your muscle and in your liver so
[5:06] let's
[5:07] say that we're eating every 2 and a half
[5:10] to three hours all day every day so that
[5:12] means you're constantly replenishing
[5:14] your glycogen replenishing your glucose
[5:16] in your blood how then are you ever
[5:19] going to get to your fat stores how are
[5:21] you ever going to burn fat as energy if
[5:24] we're only burning the glucose and the
[5:27] glycogen that we keep eating
[5:30] you can't you literally can't and what
[5:32] does everyone want to do they want to
[5:34] gain muscle or you know and burn fat
[5:36] that's what you know or just gain lean
[5:37] muscle mass but usually people want to
[5:39] burn fat I don't know many people that
[5:41] don't want to do that but if you're
[5:43] eating this multiple meals a day
[5:45] throughout the day you'll never be able
[5:47] to do that and what they found out also
[5:50] is that when you have glycogen stores in
[5:52] your body it takes about 6 to8 hours for
[5:55] those glycogen stores to be
[5:57] metabolized so what that means is that
[6:00] after 6 to 8 hours after a
[6:02] meal that is when you will start to use
[6:05] your fat stores as energy actually
[6:07] burning fat around the midsection
[6:09] everywhere else will restore fat but you
[6:11] got to go 6 to8 hours after eating to
[6:13] get to that mode does that make
[6:15] sense so intermittent fasting what
[6:20] exactly is intermittent fasting well
[6:22] first of all this is not a diet at all
[6:25] what you're actually doing is you're
[6:26] restricting your eating to a very small
[6:29] window throughout the day and the very
[6:31] best part about it is that you don't
[6:33] have to restrict calories because all
[6:36] these fad diets out there especially
[6:38] mostly promote this massive calorie
[6:40] restriction so people will tend to
[6:43] follow that advice and do this for about
[6:45] two days and then all of a sudden they
[6:47] become so hungry they start to binge eat
[6:49] and they go off it so it lasted two days
[6:51] and they're done because these fat diets
[6:52] don't work and that's all they are it's
[6:54] just a fad it's it's never based on
[6:56] science but intermittent fasting when
[6:59] you just restrict that eating window but
[7:02] you can still eat the same amount of
[7:03] food that's easy to implement for people
[7:06] you know you can maintain that and you
[7:07] can re incorporate that into your daily
[7:09] regimen easy because you don't have to
[7:10] starve yourself you can eat literally
[7:12] eat the exact same diet you're eating
[7:13] today and you're going to get all the
[7:16] benefits so how it first came to light I
[7:20] guess intermittent fasting is kind of
[7:21] was around 5 years ago in 2010 it's a
[7:23] fairly new idea and what they found is
[7:26] that the researchers out of a Duke
[7:29] Medical Center found out that the only
[7:32] experimental approach that increased the
[7:34] lifespan of these animals with cancer
[7:37] was continuous fasting and that's where
[7:39] you actually restrict calories for
[7:41] multiple days at a time and they're like
[7:43] oh my gosh this is awesome and they
[7:45] actually found out it increased lifespan
[7:47] by
[7:48] 30% now just think about that 30% say at
[7:51] your lifespan 100 years that's adding 30
[7:54] extra years to your life who would want
[7:56] to live an extra 30 healthy years of
[7:59] your life I think most people would say
[8:00] they would do
[8:01] that so they found that that out and
[8:05] then what they realize is that okay we
[8:08] know it works with animals but
[8:09] realistically humans are not going to do
[8:11] this they're not going to continuously
[8:13] fast for 2 to three days at a time not
[8:15] eat a thing even though they'll get
[8:17] these good results they're not going to
[8:18] do that and that's true no one ever is
[8:20] successful with this massive calorie
[8:22] restriction so then they found out that
[8:25] intermittent fasting where you just
[8:27] restrict your eating window actually
[8:28] gave you nearly identical health
[8:30] benefits so that's the good news it's
[8:32] the same thing and then later the
[8:35] international Journal of obesity came
[8:37] out and they said it actually it is very
[8:40] similar with continuous fasting in
[8:42] weight loss but intermittent fasting was
[8:45] by far superior in reducing metabolic
[8:48] disease markers such as cholesterol
[8:50] blood
[8:51] pressure uh triglycerides heart rate and
[8:55] there's a numerous amount but those are
[8:57] just the few I want to talk about so
[9:00] intermittent fasting we really have
[9:01] something here and so I'm looking at it
[9:04] the health benefits are numerous and I'm
[9:06] briefly just going to go over all the
[9:07] health benefits real quick and then I'm
[9:09] going to pick four specific ones I
[9:11] really want to go into detail with so
[9:13] first of all when you interin it fast
[9:15] throughout the day you're going to
[9:17] normalize ins insulin sensitivity you're
[9:20] going to boost mitochondrial Energy
[9:22] Efficiency you're going to be more
[9:23] efficient uh finely tuned machine you're
[9:26] going to increase growth hormone
[9:27] production which is your anti-age in
[9:29] hormone you're going to lower
[9:31] inflammation you're going to lower fat
[9:33] levels you're going to shed The Unwanted
[9:34] fat in the midsection reduce your
[9:36] Cravings reduce oxidative stress
[9:39] increase anti-aging longevity increase
[9:42] brain function and lower blood pressure
[9:44] so that's a lot of benefits right there
[9:46] and so again it's basically going to
[9:48] clean and detox the body making it a
[9:50] finely tuned machine and that sounds
[9:52] pretty awesome so let's actually look
[9:54] into this in more detail I want to dig
[9:57] deep into the fat burning aspect human
[9:59] growth hormone aspect the brain function
[10:02] and the insulin sensitivity those four I
[10:04] really want to stress today so fat
[10:08] burning remember what I was talking
[10:09] about earlier your body only likes to
[10:11] use fat as energy as a last resort after
[10:14] all the glycogen and all the blood
[10:16] glucose is out of the system and that
[10:19] means that since it takes 8 hours for
[10:22] that glycogen to be metabolize only8
[10:25] hours after a meal is when your body is
[10:27] going to be drastically burning fat okay
[10:29] so it's got to be 8 hours after you eat
[10:32] so when you're in the fasted State when
[10:35] it's 8 hours after you've eaten you're
[10:37] in the fastest State it's kind of like
[10:38] when you get up in the morning after an
[10:39] 8 hour sleep now you don't have glycogen
[10:42] in your cells you don't have blood
[10:44] glucose available for energy so your
[10:47] body's instantly going to go after fat
[10:49] but what do we do the first thing in the
[10:50] morning eat breakfast eat breakfast and
[10:53] usually it's the biggest meal of the day
[10:55] because breakfast right is the most
[10:56] important meal of the
[10:58] day or is it
[11:01] h so you're going to burn mass amount of
[11:05] fat on this diet it's actually sorry not
[11:07] a diet this lifestyle change and also
[11:10] say that we were going to work out in a
[11:12] fasted State wow think about this when
[11:16] you're working out you're using a ton of
[11:17] energy if you have no muscle glycogen
[11:20] and you have no blood glucose and you go
[11:22] and work out you're going to be
[11:24] massively decreasing those fat stores in
[11:27] the body using those for energy you may
[11:29] feel a little lightheaded at first
[11:31] because you don't have that but again
[11:32] it's very short term you got to make it
[11:34] a habit in about two weeks you don't
[11:36] feel that way anymore but I mean that is
[11:39] just going to magnify those results
[11:40] there and oh yeah stay tuned because I'm
[11:43] going to be talking about the specific
[11:45] type of training to do while fasting
[11:46] next month so we're going to kind of tie
[11:48] these two together so stay tuned now
[11:52] human growth hormone this is not just
[11:54] for guys human growth hor is essential
[11:57] for both guys and gals alike
[12:00] it's the fitness hormone that's what
[12:01] people call it it has a lot of
[12:03] anti-aging properties that's why as
[12:05] people age they can't they can't uh
[12:08] release growth hormone as efficiently
[12:11] and it causes this aging effect and we
[12:13] lose our longevity but what hor what
[12:15] human growth hormone does it has a lot
[12:18] to do with healing growth and repair and
[12:20] that's probably the main important fact
[12:22] you know when our tissue that's why when
[12:25] we talk about you got when we're talking
[12:26] about how sleeping is so important the
[12:28] reason why we say that is because that's
[12:30] when your body's releasing growth
[12:31] hormone and so we always knew that when
[12:33] we're sleeping your body's releasing
[12:36] growth hormone but no one ever asked why
[12:38] when we're sleeping do we release growth
[12:40] hormone and I think it's already plain
[12:43] and simple when you talk about this
[12:45] insulin and human growth hormone are
[12:47] indirectly related and this means that
[12:50] when insulin is elevated in the body you
[12:53] cannot release human growth hormone so
[12:55] when is insulin released well insulin is
[12:57] only released in the bloodstream you
[12:59] have a freshly consumed meal because
[13:01] that sugar in the blood the insulin
[13:03] releases puts the sugar into the cells
[13:06] so if we have no consumed meal and we
[13:12] basically we have no consumed meal we
[13:13] have no insulin we're going to be able
[13:15] to release growth hormone when do we not
[13:17] have a freshly consumed meal when we're
[13:19] sleeping you have eight hours of no
[13:21] sleep or eight hours of no eating you're
[13:25] going to have low insulin therefore
[13:27] that's when our body is making Mass
[13:28] amounts a growth hormone so it makes
[13:31] sense but it doesn't have to be just
[13:33] when you're sleeping but that's usually
[13:35] since we're eating throughout the day
[13:37] that's usually the only time it occurs
[13:39] and I never really thought about that
[13:40] until I did the research this
[13:42] time and this is the coolest part
[13:45] because say that it increased you know
[13:46] human growth hormone by 20% 30% I would
[13:50] still do it that's still fantastic
[13:52] results there but the American College
[13:54] of Cardiology found out that increased
[13:58] 1,300%
[13:59] in women human growth hormone and a
[14:02] whopping
[14:03] 2,000% in males you know and on this top
[14:07] picture I'm not talking about this
[14:08] synthetic crappy human growth hormone
[14:10] that um usually elderly males get
[14:13] injections of for the anti-aging effect
[14:15] we're talking about the natural released
[14:17] human growth hormone from the
[14:20] pituitary so that's in response to the
[14:23] human growth hormone now let's look at
[14:25] brain function because this is
[14:28] fascinating
[14:29] your brain when you're starting to when
[14:31] you're in that fasted State you're
[14:34] you're and you're starting to use the
[14:35] fat as energy your your fat stores are
[14:37] going to release ketones in the
[14:38] bloodstream and that's going to be used
[14:40] as brain food and your brain actually
[14:43] much rather prefers ketones as an energy
[14:45] source than blood glucose ketones are a
[14:48] lot more efficient and what happens what
[14:50] they found out is that if you're if the
[14:52] brain is getting ketones as its energy
[14:54] source instead of glucose you're going
[14:56] to increase memory increase
[14:57] concentration and you're also going to
[14:59] have a huge protective effect against
[15:01] Alzheimer's and Parkinson's and that's
[15:03] huge we spend more on Alzheimer's in
[15:05] this country than cancer so it's a big
[15:09] deal bdnf anyone heard of that compound
[15:13] before brain derived neurotrophic factor
[15:17] bdnf it's a natural protein that we have
[15:20] that actually activates stem cells in
[15:23] the brain to make new brain
[15:24] cells intermittent fasting when you're
[15:27] in that fasted State you increase this
[15:29] brain derived neurotrophic Factor by
[15:32] 400% so that means if you increase this
[15:35] substance by 400% and one of the main
[15:37] goals of this is to activate your brain
[15:39] stem cells into making brand new neurons
[15:44] nerves brain cells do you think that's
[15:46] going to help your brain I mean
[15:50] 400% and it has a huge role in neuro
[15:52] Health protection and also it really pre
[15:56] preserves the health of your
[15:57] neuromuscular Junction which is where
[15:59] the nerve controls a muscle right where
[16:02] the nerve innervates the muscle that's
[16:03] called the neuromuscular Junction and a
[16:06] lot of times when people lose their
[16:08] strength as they age it's because of
[16:10] defects with that it's not really the
[16:11] muscle itself that's going bad it's that
[16:13] Junction the nerve connecting to the
[16:15] muscle that's not working properly
[16:17] anymore so this increase in brain
[16:19] derived neurotrophic factor is
[16:22] huge now on to insulin sensitivity
[16:25] because this is kind of confusing and I
[16:29] know their insulin resistance is being
[16:31] stressed all the time now insulin
[16:33] resistance and they found out that
[16:35] insulin resistance is basically leaked
[16:37] to linked to every single chronic
[16:39] disease out there when you're talking it
[16:41] destroys your blood vessels increases
[16:43] heart disease cancer diabetes stroke
[16:46] osteoporosis that's just to me a few and
[16:48] that's all from insulin resistance so if
[16:51] we look at these two pictures here what
[16:53] you're going to find the one on the left
[16:55] this is a normal response so you're
[16:58] going to see the bottom those little
[16:59] blue dots that's blood glucose being
[17:02] released in the body after a
[17:03] meal the insulin that's being released
[17:05] on the very top by the pancreas you only
[17:07] need a little bit of insulin to put that
[17:10] glucose into the cells that's efficient
[17:12] that means you're very sensitive to
[17:14] insulin you only need a little bit
[17:15] amount of insulin released for all that
[17:17] glucose to go into the cell that's what
[17:20] you want because that means your body's
[17:21] very efficient at using the utilizing
[17:23] the energy that you're
[17:24] eating picture on the right you eat the
[17:27] same meal you release the same blood
[17:29] glucose but now that little amount of
[17:31] insulin is not responsive to the body
[17:33] anymore now you need a ton of insulin
[17:35] being released and what happens that ton
[17:38] of insulin being released it's still
[17:40] ineffective at bringing the glucose into
[17:42] the cells so you're left with a
[17:44] condition called hyper insulinemia and
[17:47] that's just a fancy term for too much
[17:49] insulin in the blood and when you have
[17:51] too much insulin in the blood that's
[17:53] what means to be insulin resistant
[17:55] leading to every chronic disease out
[17:57] there and when you think about this if
[18:00] we're eating these small six meals a day
[18:03] of these processed carbohydrates always
[18:05] increasing blood
[18:06] sugar that's like the and then the
[18:09] insulin gets released after a while just
[18:12] constantly doing its job it's going to
[18:13] lose its effect it's kind of like when
[18:15] you hear an annoying sound in your ear
[18:17] it's really annoying at first but after
[18:19] a while you kind of become immune to it
[18:22] kind of just you kind of forget about it
[18:23] it's kind of like what's going on with
[18:24] the body when you're eating all this
[18:26] meals your insulin can only react so
[18:28] much then finally it just loses its
[18:30] effect
[18:34] so with the
[18:36] insulin benefits the brain benefits and
[18:39] the growth hormone
[18:41] benefits we're going to tie this down
[18:43] into three different fasting plans
[18:45] there's basically three options for you
[18:46] guys when it's comes to intermittent
[18:49] fasting the first two I'm not a big fan
[18:52] of the first one is a called the 52
[18:54] intermittent fasting
[18:56] plan basically it's where you fast for
[18:58] two days days eat normal for 5 days
[19:01] that's the first one and the second one
[19:03] is the alternate day fasting and you got
[19:05] it it's fasting one day eating normal
[19:07] the next day fasting eating normal and
[19:09] it's alternating like that now the
[19:12] problem with that is when your week is
[19:14] so sporadic like that it's hard to have
[19:16] a consistent lifestyle to make a
[19:19] consistent regimen going on in your life
[19:21] and that's why I prefer restricting your
[19:23] daily window daily because when you add
[19:26] something consistently in your life
[19:27] you're able to do it over over and over
[19:29] again that's why it's easier to
[19:30] literally work out a little bit every
[19:32] day instead of doing it once Monday once
[19:34] Thursday and once Saturday cuz you're
[19:37] you're breaking up your system too much
[19:38] you want to make it consistent
[19:39] throughout the day and that's what
[19:40] responds to people's
[19:42] behavior and so when you're eating this
[19:44] restricted eating window each
[19:46] day what I'm going to share with you my
[19:48] personal routine on how this is done so
[19:50] what you're going to do is you're going
[19:51] to break down your eating window to 8
[19:53] hours a day which means for the
[19:55] additional 16 hours you're not eating
[19:58] now the cool part is that when you're
[20:01] sleeping that's eight hours right there
[20:04] so the first half of the time you have
[20:05] to fast you're sleeping so that's the
[20:07] easy part and then like you see here in
[20:11] the
[20:11] morning I skip
[20:14] breakfast the most important meal of the
[20:17] day yeah it's pretty crazy but the good
[20:21] news coffee lovers you can have coffee
[20:24] yes black got it yep it just can't have
[20:28] sugar because any sugar you put in the
[20:30] system is going to increase insulin
[20:32] increase blood sugar you're then not
[20:34] going to use your fat stores
[20:36] anymore no cream nope coffee and tea is
[20:43] okay lunch then becomes my first meal of
[20:46] the day and that's around 12:00 p.m. and
[20:50] then I snack throughout the day and then
[20:51] dinner at around 7 7:30 is my last meal
[20:54] of the day so I'm eating between
[20:56] basically 12:00 and 8 and I'm fasting
[20:58] the remain remaining times you snack and
[21:01] I SN yeah I snack throughout the day
[21:02] between lunch and dinner but not outside
[21:05] that window only in that 8 Hour window
[21:07] is when I eat so I still eat a ton of
[21:09] calories throughout the day I mean I eat
[21:11] a lot of calories but it's just in that
[21:13] 8 Hour window and I've been doing this
[21:14] on off for about two years and what I do
[21:17] is I do this every weekday and then I go
[21:20] off it Saturday Sunday just cuz it's it
[21:23] it's hard it's kind of nice to kind of
[21:25] have a cheat day if you will you know so
[21:27] I do this throughout the week make it
[21:28] normal routine which is easy to follow
[21:30] and then on the weekends I just live it
[21:33] up
[21:34] yeah
[21:37] so since it's not a diet but that
[21:39] doesn't really mean that you can eat
[21:42] just anything you want yes it's true if
[21:45] you eat a crappy diet you will still get
[21:47] pretty killer results just following
[21:49] this plan however you are what you eat
[21:52] at the end of the day so if you're
[21:54] eating crappy fats crappy processed
[21:56] carbs and sugars your cells are going to
[21:58] be sick even though you might have a
[22:00] little low fat stores just because you
[22:02] have a low amount of fat doesn't
[22:03] necessarily mean you're healthy but I
[22:05] think everyone here wants to be healthy
[22:06] so you still want to pay attention to
[22:08] your diet you know you want to limit
[22:10] those processed carbs and send replace
[22:12] it with healthy fats vegetables fruits
[22:15] all that good stuff
[22:18] and in the morning got to tell you when
[22:20] you're skipping breakfast cuz I found
[22:21] that that's the easiest way not many
[22:23] people are going to skip dinner when you
[22:24] skip breakfast you will get hungry in
[22:26] the morning for the first week and
[22:28] that's what I noticed literally after
[22:30] two weeks your body that's about enough
[22:32] time for your body to adequately burn
[22:34] fat as its primary fo uh fool tool and
[22:38] you won't need to uh you won't need to
[22:41] have those Cravings anymore you won't
[22:42] have those sugar Cravings you won't have
[22:44] that food cravings because most of those
[22:45] Cravings we get is for sugars in the
[22:47] first place so you limit the sugars and
[22:49] you get your body adapted to burning fat
[22:51] you're not going to have those Cravings
[22:53] anymore and again I incorporate it every
[22:56] day during the week and I just wanted to
[22:59] uh spread a caution out to people who
[23:01] should not do this and really everyone
[23:03] should except people who have
[23:06] congenitally low blood sugar and for
[23:09] those pregnant and nursing
[23:11] mothers let's just talk about the
[23:12] pregnancy first when you're pregnant I
[23:14] just want you to focus on having a
[23:15] healthy diet you know we don't need to
[23:17] restrict eating Windows because you're
[23:18] taking care of a baby too it's not just
[23:20] about yourself so pregnant woman should
[23:22] not do this and also when you're nursing
[23:24] because you're still basically using
[23:25] your nutrition for the baby just focus
[23:27] on nice healthy diet in that case and
[23:30] also for people who have low blood sugar
[23:31] naturally if you have low blood sugar
[23:33] and then you diminish it even more
[23:35] you're going to feel pretty loopy little
[23:36] dizzy I I wouldn't recommend that you
[23:39] know I'd recommend just uh basically
[23:42] just going by a good diet instead and
[23:44] not doing the intermittent fasting that
[23:46] way so and I just had to put this
[23:48] because you know it's a uh it's the old
[23:51] wife's Tale the breakfast is the most
[23:52] important meal of the day you know the
[23:55] cracking of the knuckles causes
[23:56] arthritis you know we've heard a lot of
[23:57] these things not true The World is Flat
[24:00] you know no these are not true at all
[24:02] never one research article saying
[24:04] breakfast is important but somehow just
[24:07] like the six small meals a day we get
[24:08] these ideas we hear them everywhere and
[24:11] that's just common knowledge and we all
[24:12] think it's right but we just don't we
[24:15] just never questioned it so you know I
[24:18] know Tony the Tiger would disagree with
[24:20] me you know breakfast important they're
[24:23] great you know don't skip breakfast oh
[24:25] my gosh eat your Cheerios no
[24:29] no no no so again like I was talking
[24:31] about the benefits of this become
[24:34] because these benefits are already crazy
[24:36] I mean do it for two weeks and you will
[24:39] be happy you did but they're even
[24:42] further magnified if you train in a
[24:44] fasted state so what that means if I go
[24:47] back to my regimen here before lunch at
[24:50] 12:00 p.m. I work
[24:52] out and so I'm massively decreasing my
[24:56] fat soures in my body and then right
[24:58] after my workout I eat like the biggest
[25:00] killer meal ever and it is awesome and I
[25:03] feel good after that but right
[25:07] here again so again like I said right
[25:10] before lunch is when I work out because
[25:12] I want it kind of I want to make that
[25:14] workout regimen at the very end of my
[25:16] fasting window because there's no way
[25:19] you're going to do it in the middle of
[25:21] your fasting window because then you're
[25:22] not going to be able to eat after your
[25:23] workout and that's not fun and your
[25:25] muscles need nourish uh nutrition right
[25:28] away too right after your workout so
[25:30] that's exactly what I'm going to talk it
[25:31] about and I had to add this picture in
[25:33] there just cuz it made
[25:37] me I know it sounds crazy but you got to
[25:40] do it got to do it so staying tuned for
[25:43] next month I'm going be talking about
[25:44] high-intensity interval training and
[25:46] some other training techniques that
[25:48] again are going to be easy to implement
[25:50] and are going to give you huge results
[25:54] thank you thank you and preferences
[26:00] questions
[26:02] anybody no perfect no I'm just Kidd is
[26:05] there a certain when you do your
[26:06] exercise is there a certain length of
[26:08] time you need to do the exercise like
[26:10] certain amount of minutes no MM I mean I
[26:14] would say like you probably want to give
[26:17] yourself I give myself about 25 minutes
[26:20] okay of exercise but I'm not talking at
[26:22] the gym not doing I'm I'm I'm just
[26:25] solely getting my work done for one cuz
[26:27] I got to be back here soon you know
[26:29] after lunch break but no I mean you can
[26:32] do anything any type of exercise you do
[26:35] you're going to be increasing that
[26:36] metabolism that means that your body's
[26:38] going to be looking for energy and
[26:39] you're going to be burning fat
[26:40] regardless I thought it's eight
[26:43] approximately eight hours before it
[26:46] starts using yep it takes about eight
[26:48] hours for I thought it was even longer
[26:50] than that 6 to 8 hours takes six to
[26:53] eight hours to kind of reset your
[26:56] glycogen and your blood sugar and only
[26:58] after that is when your body will turn
[27:00] to fat as its energy because it's got to
[27:01] get its energy from somewhere yeah it
[27:03] just doesn't have the available blood
[27:04] glucose or the glycogen to use from and
[27:09] would you say like in that two week
[27:10] period it seems like to me that when you
[27:13] start doing it it's almost like you're
[27:15] retraining your body or your you know
[27:18] body gets in like a pattern and and
[27:20] every time you implement something new
[27:22] you're going to be changing your pattern
[27:23] yeah that's why it's a lifestyle thing
[27:24] it's not a diet cuz you're still eating
[27:26] the same thing you're not cutting
[27:27] calories it's the same thing you're just
[27:30] basically skipping breakfast and and I
[27:33] have found that I mean I'm not even
[27:35] hungry in the morning I know not at all
[27:37] I get to a certain point like maybe cuz
[27:40] I do it like 16 fast and eight yeah when
[27:45] it gets close to that um 16 hours I
[27:49] start getting hungry but that may be
[27:51] just because I've gotten into that habit
[27:53] yeah that's your cycle and exactly you
[27:55] will not get hungry in the morning
[27:56] anymore but you have to go through it's
[27:58] kind of like quitting coffee anyone
[28:00] tried that kind of sucks the first week
[28:02] you know and it's the same thing
[28:04] quitting breakfast is the same thing
[28:05] you're going to go through a little kind
[28:07] of alarm stage but after that your
[28:09] cravings for sugar sweets go away I
[28:12] can't tell you how many patients bring
[28:13] us food I don't eat
[28:16] it are you careful about your fruits and
[28:19] the sugar content fruits or absolutely
[28:21] not no I think that gets a little too
[28:23] much uh I think what you know and like
[28:26] Dr MCA does that a lot you know I
[28:27] recommend and limiting fruits I think
[28:29] he's mostly basing that on people with
[28:31] already chronic disease you know cuz if
[28:33] someone does have diabetes you know I
[28:36] wouldn't recommend eating a ton of fruit
[28:37] however fruit combined with the fiber
[28:39] doesn't raise your insulin like
[28:41] processed sugar does so really it's just
[28:44] the process food it's not the fruits
[28:45] that are killing people
[28:46] today it's not it's the process corn
[28:49] syrup sugar yeah are you basically
[28:51] putting yourself into ketosis or no yeah
[28:54] yeah because when you're burning fat
[28:55] your brain's only using ketones as
[28:59] energy
[29:00] exactly yep and your brain you know it
[29:03] gets a bad rrap but that's your brain's
[29:04] preferred energy is ketones not glucose
[29:07] so you can be eating all day giving it
[29:09] glucose it doesn't really like that or
[29:10] you can give it ketones and boost your
[29:13] bdnf your brain derive neurotop Factor
[29:15] by 400% and be smarter more intelligent
[29:18] learn
[29:19] better you know you can
[29:22] choose yeah so a lot of people can't
[29:24] work out until after work around 5 or
[29:28] so do you have a good plan for those
[29:30] people instead of I mean you can still
[29:32] do it or you can uh I mean it's tough
[29:36] because for my schedule it works out but
[29:37] people have schedules where they can't
[29:39] necessarily do that ideally in an in a
[29:42] perfect world you would do your workout
[29:44] right before your fast is ending that
[29:46] way right after you can eat a huge meal
[29:48] after that and be out of that you know
[29:51] but if you work till 5 it's I would
[29:53] still encourage to work out and you can
[29:55] still do the fasting when I was in
[29:56] school I was doing it but you just can't
[29:58] work out till later and again an
[30:02] effective workout all you need is 20
[30:03] minutes so I know you have an hour lunch
[30:06] so you can kind of get a little bit of
[30:07] that during that time but doesn't take a
[30:10] whole lot of working out to get huge
[30:11] benefits because all your body's using
[30:13] now is at that point is fat not using
[30:16] glucose you're just massively burning
[30:17] your
[30:18] fat and someone raise your hand over
[30:20] here somewhere I saw on your coffee it
[30:23] had bulletproof ah so is that because of
[30:27] the fat in it and that's allowed there's
[30:29] no sugar and it's kind of a there's
[30:33] something called the bulletproof fast
[30:36] which is
[30:38] basically intermittent fasting but
[30:40] instead of having black coffee in the
[30:41] morning it's Bulletproof Coffee and
[30:44] while that happens is because coconut
[30:45] oil in your bulletproof so sorry let me
[30:48] back up Bulletproof Coffee it's organic
[30:51] coffee so you'd make it in like your
[30:53] coffee pot just normal and then you're
[30:55] going to put it in a blender and you're
[30:57] going to add a table spoon of coconut
[30:58] oil and a tablespoon of grass-fed butter
[31:00] and you blend it up that's called
[31:02] Bulletproof Coffee and the theory behind
[31:04] that and this is actually researched is
[31:06] that the coconut oil is a medium chain
[31:09] fatty acid it's instant brain food so
[31:11] that way if people are starting off
[31:13] feeling kind of loopy in the morning
[31:14] without breakfast this gives their brain
[31:16] instant food right away and it also
[31:18] increases mental Clarity and since
[31:20] coconut oil has no sugar it's not going
[31:22] to increase your insulin level so you're
[31:24] still good with that so you can actually
[31:26] have Bulletproof Coffee however cream
[31:27] steamer and stuff like that that's first
[31:29] of all it's not natural it's a dairy
[31:31] product um it's vastly uh pasteurized
[31:35] processed and it does have sugar most
[31:38] creamer yeah so Bulletproof Coffee would
[31:41] be a great alternative for that it's
[31:43] butter you said what kind of butter
[31:44] grass-fed raw butter oh grass-fed raw
[31:46] butter mhm and if you can't get that um
[31:49] if you go to Whole Foods and that you
[31:51] can actually get it yeah they have like
[31:52] ancient Organics ghee and stuff like
[31:54] that it's good ghee ghee ghee yeah I
[31:57] think and you said coconut oil coconut
[31:59] oil yeah and that will not increase your
[32:01] insulin so that's okay to have in the
[32:04] morning both yeah CU that's what it is
[32:07] that's what bulletproof is but what
[32:08] bulletproof did is they kind of made
[32:11] their own oil to use instead of coconut
[32:13] oil they made their own special oil if
[32:15] you look at the ingredients it's coconut
[32:16] oil but they just like to make cuz they
[32:19] turn the term bulletproof so they also
[32:21] wanted have things to sell to the public
[32:24] in my opinion it's a little bit of a
[32:25] ripoff but cuz you're going to get the
[32:27] same thing from coconut oil you don't
[32:28] need to buy their products just make the
[32:29] same thing so some morning you had to be
[32:32] really alert you could throw that in oh
[32:35] I I do it every day and once you have it
[32:37] it tastes so good that you'll never go
[32:38] back to yeah tastes so good does it's
[32:42] amazing and then if you have a vitam mix
[32:45] which is like the blender on steroids I
[32:47] mean it turns into like this like foamy
[32:50] beautiful just creamy
[32:52] goodness and is awesome yeah um I have
[32:56] trouble drinking black coffee uh unless
[32:59] I had breakfast I I just gives me
[33:02] terrible idea the butter and the coconut
[33:06] oil help with that yeah because coffee I
[33:10] mean if anyone here gets the marola
[33:13] newsletters you're starting to get these
[33:14] massive benefits of coffee and what
[33:17] happens is if you add fat with that
[33:18] coffee it increases the absorption of
[33:20] all those antioxidants those those good
[33:22] natural compounds in that coffee so I'd
[33:24] be okay yeah but it's got to be organic
[33:26] coffee is like the number one pesticide
[33:28] sprayed Bean so if you're getting just
[33:30] conventional coffee you're not getting
[33:32] these benefits so make sure it's organic
[33:35] CCO has organic right now by the
[33:37] way yeah but yeah try it because I think
[33:40] that would help you know yeah get it I
[33:44] think it would
[33:45] help any other questions is the Costco
[33:49] organic already ground or no it's in
[33:51] Bean no I I grind my beans fresh every
[33:53] morning I like good coffee good strong
[33:56] coffee yeah I don't mess around when it
[33:58] comes to my car I'm from Seattle I mean
[33:59] come
[34:00] [Laughter]
[34:03] on crazy any other
[34:07] questions it's a tablespoon of coconut
[34:09] oil a tablespoon of butter and about I
[34:12] go until like the my coffee pot hits the
[34:14] four you know I make enough for me and
[34:18] the girl but I like to take it right
[34:20] when it hits the four I go important in
[34:22] the blender cuz that's like the
[34:22] strongest part of the coffee right there
[34:24] and I like it really strong and she
[34:25] likes it kind of weak so it's like
[34:27] perfect
[34:30] yeah yes a tablespoon of butter
[34:34] tablespoon of coconut oil and about two
[34:37] cups of
[34:41] coffee yep anything
[34:44] else yeah what other suggestions are
[34:47] there for your first meal I mean when
[34:50] you're eating your first it doesn't
[34:51] matter what you start with or well no I
[34:54] mean proteins or no it really doesn't
[34:57] but obviously for every meal you want to
[35:00] have a good healthy protein you want to
[35:02] have vegetables good healthy fats so
[35:05] anything that's not like bread cereals
[35:08] and Grains I would say it would be
[35:09] awesome so use the what poached eggs or
[35:13] something y that'd be
[35:15] awesome I eat I eat eggs like a mad man
[35:18] yeah at least for a
[35:21] DayM healthy fats egg yolks are awesome
[35:23] for you it's good for your eyesight
[35:26] that's one of the 20 Foods good for your
[35:28] eyesight that Dr D came out with so
[35:30] about grains what about quinoa and Amar
[35:32] quinoa and what amaranth is another good
[35:35] one okay yeah quinoa and chia seed are
[35:37] not a true grain okay they call them
[35:39] pseudo grains they're a little bit
[35:40] different they're more in the vegetable
[35:42] side and what's cool about quinoa is
[35:44] that's it's one of the only uh
[35:48] vegetarian complete proteins you can get
[35:50] one of the only you can get you can have
[35:52] complete protein if you mix all these
[35:54] Foods together but quinoa is one of your
[35:56] complete proteins Al together
[35:58] yeah that's fantastic I get a ton of
[35:59] quinoa MH anything
[36:04] else awesome well thank
[36:07] [Music]
[36:26] you
[36:28] [Music]