---
title: 'Intermittent Fasting: A Complete Guide'
source: 'https://youtube.com/watch?v=5z9xkfILXsQ'
video_id: '5z9xkfILXsQ'
date: 2026-06-28
duration_sec: 2193
---

# Intermittent Fasting: A Complete Guide

> Source: [Intermittent Fasting: A Complete Guide](https://youtube.com/watch?v=5z9xkfILXsQ)

## Summary

This talk explains the science behind intermittent fasting, a lifestyle change that restricts eating to a daily window rather than a strict diet. The speaker debunks common myths like the need for six small meals a day and the importance of breakfast, presenting research that supports fasting for fat burning, hormonal benefits, and brain health. The goal is to provide a practical, easy-to-implement method that yields significant health improvements.

### Key Points

- **Easy Steps vs. Hard Steps** [0:14] — The speaker asks the audience if they prefer easy steps for huge results or hard steps for crappy results, setting up the appeal of intermittent fasting as a simple change.
- **Intermittent Fasting as a Lifestyle Change** [0:34] — Intermittent fasting is not a diet but a simple life change that can drastically change your life, implementable immediately.
- **Debunking Six Small Meals a Day** [1:08] — The common advice of eating six small meals a day to keep metabolism high is challenged; research shows there is no supporting evidence and it prevents fat burning.
- **No Research for Six Small Meals** [2:04] — The speaker found no research article supporting the six-small-meals-a-day diet for health or fat burning, calling it a myth.
- **Calorie Burning Same Regardless of Meal Frequency** [2:31] — Research shows that eating 2,000 calories in one meal burns the same amount of calories as spreading them throughout the day, disproving the metabolism-boosting theory.
- **True Starvation Mode Takes Days** [2:57] — True starvation mode, where metabolism plummets, only occurs after 72 to 96 hours (3–4 days) without food, not 2–3 hours.
- **Our Ancestors Ate in Feast-Famine Cycles** [3:53] — Humans evolved to alternate between feast and famine; ancestors would go days without eating then feast, which produced healthier outcomes.
- **Energy Sources: Glycogen and Blood Sugar First** [4:44] — The body primarily uses glycogen stores and blood sugar for energy; only after these are depleted does it turn to fat stores.
- **Constant Eating Prevents Fat Burning** [5:43] — Eating every 2.5–3 hours continuously replenishes glycogen and glucose, preventing the body from ever accessing fat stores for energy.
- **Glycogen Metabolized in 6–8 Hours** [5:57] — It takes about 6 to 8 hours for glycogen stores to be metabolized, after which the body starts burning fat as energy.
- **No Calorie Restriction Needed** [6:22] — Intermittent fasting only restricts the eating window, not calories, making it easier to maintain than fad diets that require severe calorie restriction.
- **Same Diet, Better Results** [7:11] — You can eat the exact same diet and still get all the benefits of intermittent fasting, including fat burning and improved metabolic markers.
- **Origins: Animal Studies at Duke** [7:20] — Researchers at Duke Medical Center found that continuous fasting increased lifespan in animals by 30%, but intermittent fasting provided nearly identical benefits without the extreme restriction.
- **Superior in Reducing Metabolic Disease Markers** [8:32] — Intermittent fasting was found superior to continuous fasting in reducing cholesterol, blood pressure, triglycerides, heart rate, and other metabolic disease markers.
- **Key Health Benefits Overview** [9:11] — Benefits include normalized insulin sensitivity, boosted mitochondrial energy efficiency, increased growth hormone, lower inflammation, reduced fat, reduced cravings, and improved brain function.
- **Fat Burning Only After 8 Hours** [10:06] — Since glycogen takes 8 hours to deplete, the body only burns fat significantly after being in a fasted state for at least 8 hours.
- **Working Out in a Fasted State Enhances Fat Burning** [11:05] — Exercising when glycogen and blood glucose are low forces the body to massively use fat stores for energy, magnifying results.
- **Human Growth Hormone (HGH) and Insulin Relationship** [11:56] — Insulin and HGH are inversely related; when insulin is elevated (after eating), HGH cannot be released. Fasting lowers insulin, allowing HGH release.
- **HGH Increase by 1,300% in Women, 2,000% in Men** [13:50] — The American College of Cardiology found that intermittent fasting increases natural HGH by 1,300% in women and 2,000% in men.
- **Brain Prefers Ketones Over Glucose** [14:28] — In a fasted state, fat releases ketones into the bloodstream, which the brain prefers as an energy source over glucose, improving memory, concentration, and protecting against Alzheimer's and Parkinson's.
- **BDNF Increases by 400%** [15:08] — Brain-derived neurotrophic factor (BDNF), which activates brain stem cells to create new neurons, increases by 400% during fasting, enhancing brain health and neuromuscular function.
- **Insulin Resistance Linked to All Chronic Diseases** [16:25] — Insulin resistance is linked to heart disease, cancer, diabetes, stroke, and osteoporosis. Fasting improves insulin sensitivity, reducing risk.
- **Hyperinsulinemia from Constant Eating** [17:24] — Frequent eating of processed carbohydrates leads to constant insulin release, eventually causing insulin resistance and hyperinsulinemia.
- **Three Fasting Plans** [18:49] — Three options: 5:2 (fast 2 days, eat 5), alternate-day fasting, and daily time-restricted eating (preferred for consistency).
- **Recommended: 16/8 Daily Window** [19:44] — The speaker prefers an 8-hour eating window (e.g., 12:00 PM to 8:00 PM) with a 16-hour fast, which includes sleep. This is easy to maintain consistently.
- **Coffee and Tea Allowed, No Sugar or Cream** [20:36] — Black coffee and tea are allowed during the fast because they don't spike insulin. Adding sugar or cream breaks the fast.
- **Personal Routine: Weekdays Only** [21:14] — The speaker follows the 16/8 fast on weekdays and takes weekends off for flexibility. This makes it sustainable.
- **Not a Free Pass to Eat Poorly** [21:39] — Although intermittent fasting works even with a poor diet, long-term health requires eating healthy fats, vegetables, fruits, and limiting processed carbs.
- **Hunger Disappears After Two Weeks** [22:20] — Initial hunger in the morning during the first week subsides after two weeks as the body adapts to burning fat for fuel, and cravings for sugar disappear.
- **Contraindications: Low Blood Sugar, Pregnancy, Nursing** [23:02] — People with congenitally low blood sugar, pregnant women, and nursing mothers should not practice intermittent fasting; they should focus on a healthy diet instead.
- **Myth: Breakfast is the Most Important Meal** [23:48] — The idea that breakfast is the most important meal is an old wives' tale with no research support, similar to the myth that cracking knuckles causes arthritis.
- **Training in a Fasted State Magnifies Benefits** [24:42] — Working out at the end of the fasting window (e.g., right before lunch) maximizes fat burning, and you can eat a big meal immediately after.
- **Q&A: Any Length of Exercise Works** [26:04] — The speaker says any exercise, even as short as 20 minutes, is effective during a fasted state because the body burns fat for energy.
- **Retraining the Body** [27:09] — The two-week adaptation period is like retraining the body; after that, hunger cues change and cravings disappear.
- **Fruit Sugar vs. Processed Sugar** [28:18] — Fruit sugar does not spike insulin like processed sugar because of its fiber content; processed sugar is the real problem, not fruit.
- **Yes, the Body Enters Ketosis** [28:54] — When burning fat, the body enters ketosis, and the brain uses ketones as its preferred energy source, boosting BDNF and cognitive function.
- **Flexibility for Different Work Schedules** [29:21] — For those who can't work out before the fast ends, the speaker suggests still doing the fast and exercising when possible; even a 20-minute workout is effective.
- **Bulletproof Coffee as an Alternative** [30:36] — Bulletproof coffee (organic coffee blended with 1 tbsp coconut oil and 1 tbsp grass-fed butter) is allowed during the fast because it contains no sugar and provides instant brain energy without raising insulin.
- **Bulletproof Coffee Recipe and Benefits** [32:35] — The speaker describes making Bulletproof Coffee: 2 cups of organic coffee, 1 tbsp coconut oil (or ghee), 1 tbsp grass-fed butter. It improves mental clarity and adds healthy fats without breaking the fast.
- **First Meal Suggestions** [34:47] — The first meal can be anything, but the speaker recommends a healthy protein, vegetables, and healthy fats, avoiding bread, cereals, and grains. Eggs are a great option.
- **Quinoa and Amaranth Are Acceptable** [35:30] — Quinoa and amaranth are pseudo-grains, not true grains, and are good sources of complete protein, making them acceptable in the diet.

### Conclusion

Intermittent fasting is a sustainable lifestyle change that unlocks fat burning, boosts human growth hormone, improves brain function, and enhances insulin sensitivity—all without requiring calorie restriction. By adhering to a simple 16/8 daily window, anyone can achieve these benefits after a brief two-week adaptation period.

## Transcript

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