[00:03] i think we are all set youtube facebook let me know if you guys are there if you can see me it is fast training week and i am here to answer your questions about the 48-hour fast so
[00:19] what would be really fun for me because i really like this fast it's very doable so i'm hoping you guys are uh experiencing this as well to know what the longest fast is that you have
[00:34] done so regardless of what platform you're on just put it in the comments i will when i'm done going live here i go back and read these so i love seeing it
[00:46] seeing it so let's dive in to the 48 hour fast so let's let me back up when i go into fasting what i like to do the vision of what we're trying to
[00:58] accomplish with fasting and then get down into the details i find that if we're just in the details all the time um that often you can look at fasting like you would look at a supplement as it's like oh this thing you do once
[01:13] every once in a while but you don't have context and where to put it and a health philosophy and a formula to put it in so let me start real high level for those of you some of you are new some of
[01:26] you have been around for a while there are six different fasts that we know benefit us and they're all timed so fasting you can also look at fasting as it's time restricted eating that's basically what
[01:41] it is you're taking your eating window and you are fasting within or you're eating within a very certain period of time throughout your day leaving the rest of the day for fasting these six windows range everything from
[01:56] these six windows range everything from go from 13 hours to 72 hours these are based off of not only the research i've seen on fasting over the last several years but also in what i've seen works really well for you guys
[02:10] so that's why i teach these six fasts women these six fasts are coming out in fast like a girl you can pre-order the book now i go into the science on these six fasts and i talk about how you can time
[02:25] it to your hormones so i'm really excited for you guys to get that book um now this week we are doing the 48 hour fast and the 48 hour fast is going without food
[02:41] for 48 hours and i know a lot of you ask about coffee and drinks and all of that and i've done a ton of videos on those our companion guide has comments on that but generally what the research shows
[02:57] what the research shows is that at 48 hours without food which basically means glucose is not going up so glucose is either staying the same or it's going down for 48 hours that at
[03:12] that 48 hour mark two things happen one one you start to reset your dopamine system now let's talk about this for a moment and why this is so important
[03:24] that dopamine system often gets overused in this dopamine-rich world that we're in and one of the studies that i have seen people who are obese have
[03:40] less reaction to dopamine so what they have to do is eat more to get the same joy out of their food because that system is so congested it's clogged it's
[03:54] not working right receptors are blocked neuronal pathways are not working as efficiently and what the research shows is that when we go 48 hours without food it starts to reset those neurons it
[04:11] starts to open up d2 specifically receptor sites for dopamine it also creates new dopamine receptor sites okay think about that for a moment if you can go 48 hours eight hours
[04:27] without eating and create no new dopamine receptor sites new ones these aren't the ones that have been saturated these are the brand new ones then what that means is after the 48 hour fast you are locked and loaded for
[04:44] more happiness you didn't spend any money you didn't have to take any magic pill to make that happen you trained your body to go into these longer fasts so you can have more of
[04:56] these receptor sites this is what i love about fasting so that would be the first second thing about the 48 hour that i love is those of you that are trying to slow the aging process down research shows that at 48 hours they saw an up
[05:15] regulation of antioxidants that are that were kicked off being spun off of the krebs cycle and these antioxidants are what we need to be able to slow the heat the aging process down
[05:31] now why this is important the krebs cycle anybody of you that know the krebs cycle it's like the most brilliant concept of how our body makes energy but it's also how our body can use and make antioxidants
[05:46] so when we go into a 48 hour fast what we're doing is we're resetting these dopamine receptors heights we're getting new dopamine reset receptors so we've brand new ones we've cleared the pathway of that neuron the axon of your neurons
[06:01] we've opened up the dendrites we've cleared the whole dopamine pathway plus we start up regulating uh antioxidants to slow down the aging process who wants that like sign me up for that and it's not
[06:18] so the question that i am here to answer for you is twofold the one question you all wanted to hear was do the benefits of a 48 hour fast happen
[06:34] in the fast or does it happen after the fast and i'm gonna tell you that it happens mostly after the fast based off the research that i just told you
[06:48] mostly it happens afterwards what does that mean let's talk about this this for a moment that means that you may that you may go into this fast and it may be hour 30
[07:02] and you're like uh i do not feel joy i do not know what dr minnie's talking about because i am not feeling joy yeah it's quite possible because dopamine is the molecule of more and when you take food away it's not
[07:17] like it's it's excited about that in the beginning in fact you might find that your brain is like i can't do this i need food i'm going to die all the monkey mind things that show up when we fast
[07:30] so the benefit to mental health may not be in the 48-hour fast all the long-term benefits are after the fast which is amazing now i will tell you from mental health
[07:44] what we do know are is twofold gaba so gaba goes up when ketones go up so if you guys hit hour 30 and you're like i hate this this is horrible
[07:58] just check in with yourself for a moment and ask if your body feels a little more calm does your mind feel a little more calm there's a lot that goes up here in the mind and it's very possible
[08:10] that a lot of your limiting beliefs a lot of your your fear around going without food a lot of the ways that you use food to create dopamine in your body a lot of those that might be what the monkey mind
[08:24] that but if you're doing a keto mojo and you're looking at your ketones and your ketones are going up and it's hour 30 36
[08:36] you might or even 24 you might notice that you're a little calmer because gaba because as ketones go up gaba goes up and gaba is the calming neurotransmitter the second mental health mood change
[08:51] that you might notice in the journey to the 48 hours is that at 24 hours we know the 48 hours is that at 24 hours we know that the intestinal stem cells the cells the stem cells inside your gut will reboot themselves re-energize
[09:07] themselves so now they will start to repair the inner mucosal lining of the gut okay that's awesome we now are getting at 24 hours more serotonin serotonin is the
[09:22] neurotransmitter that just makes you feel yummy inside and like everything's going to be okay and makes you happy dopamine is the thing that gets you off the off the couch and makes you want to go chase something really joyful
[09:34] serotonin is the one that's like hey it's good we're all good there's lots of joy here and gab is the one that's like hey calm down let's just calm and stay centered so on the journey to that 48 hour fast
[09:48] serotonin is primarily made in the gut so the journey to 48 hours is helping to reboot your gut so that you can make more serotonin it's getting you ketones so you can upregulate gaba
[10:01] and it's resetting the dopamine system and giving you new dopamine receptor so it's a it's it's there's a lot to answer that question because it's not
[10:13] just as simple as most of the healing happens after your after 48 hours because there's still healing happening along the path it just isn't the dopamine healing the dopamine
[10:26] healing the dopamine system it gets reset at 48 hours and then you have that leftover afterwards same thing if you think about serotonin in the gut remember you can go into a 24 hour fasting go into a 48-hour fast you
[10:41] can reset your gut so it can make more serotonin but then you have to remember if you go back to eating processed foods the bad oils the sugars the refined then you're going to destroy the gut again and we're going to have a little
[10:54] two-step forward one step back kind of scenario scenario so when we fast there is always healing going on and what we do when we bring food back
[11:07] into the equation really makes or breaks how long that healing stays so let me know if that makes sense the second question that was asked that you guys wanted me to answer was how long should you do a 48 hour fast
[11:22] so um if if mental health is is a big challenge for you and you like doing a 48 hour fast um you know i've seen people that i've coached uh do two to three day water
[11:38] every week to two weeks when they were in a really severe health crisis now not everybody's gonna do that but if you've been given a bad diagnosis you're gonna be motivated to do that at no
[11:51] matter what so if you know depression and anxiety um and lack of joy is a big deal for you and you go into a 48 hour fast and you
[12:03] realize hey you know what the days after that i actually feel a little more that i actually feel a little more joyful then you do it as often as you want to and is safe now i want to put a couple of nuances on
[12:16] this so women with a cycle remember we we don't we wouldn't throw a 48-hour fast at our bodies the week before our period
[12:29] post-menopausal women we wouldn't go into a 48-hour fast every week if we did we would want to make sure that we had some some hormone building days we were stepping out of fasting on
[12:43] the other days so for women the cadence with our fats have to be a lot different because we really need to protect our hormones and just because we want dopamine we want more serotonin we don't want to
[12:56] uh progesterone because progesterone is what calms us so there's an art to this this is why i wrote this all out and fast like a girl and you guys will have it all in one book so remember women we still have to go in
[13:10] and out of fasting variations and then the other thing i really want to point out if you get really excited about this 48 hour fast is what i want you to remember is that variation of fasting is always important
[13:26] so just because we love fasting doesn't mean that we do it all the time so if you decide hey 48 hour faster like my new jam and you start doing them on a regular basis weekly
[13:40] days of the week you're gonna need to not fast a day you're gonna need to bring your fast down to maybe 13 hours more intermittent fasting on someday you're gonna still need to kind of have that variation because what we're trying
[13:54] to do with fasting if you if you're not familiar with this is that we're trying to mimic what our cave ancestors did years ago and i'll point something out on this because i think it's really fascinating
[14:09] and fast like a girl there's something called the thrifty gene hypothesis and that is that our cave friends our cave ancestors that the way the the ones that
[14:25] survived the harsh feast famine conditions of cave life they had a genetic mutation that pre-programmed them to thrive when they go without food
[14:41] when we're in this day and age we're going against that genetic uh predisposition to thrive without food and the thrifty gene hypothesis it's a hypothesis it's a it's a theory says that one of the reasons we may have
[14:58] more insulin resistance more diabetes right now is because we are eating all day long we're never putting our bodies into this fasted state we're never into this fasted state we're never mimicking feast famine cycling and that
[15:13] is how we're genetically designed to be is to lean into longer fast and then to go into a place where we can eat good quality food and then longer fast and then eat good quality food so when you stop and you and you ask the
[15:27] question of how many how often should i do a 48 hour fast um ask yourself like how often do the cave people do a 48 hour fast now this isn't totally another
[15:41] interesting twist on this is they probably did a lot more in the winter time than they did in the summer time so if we really want to mimic where some of these genetic predispositions have come from it may be that we are doing
[15:57] more of the longer fast in the winter and more of the shorter fasts in the summer again there's no theory on this this is just what i'm seeing in watching millions of people fast
[16:10] so so the 48 hour fast let me just remind you that the shorter fasts have benefits too at 13 to 15 hours you're getting growth
[16:22] hormone growth hormone is really really powerful for a lot of reasons um you know not only burning fat but it can help with sleep i have a new video that will come out next month on youtube about a hormone called a rexin and
[16:37] about a hormone called a rexin and erection is actually can be stimulated in these shorter fasts and it can help with sleep so you'll have to stay tuned for that 17 hours we know we go into a state of
[16:49] autophagy ish that's sort of the the range we know that at the range we know that at 24 we reboot our intestinal stem cells at 36 we start burning more fat at 48. we're now into resetting these dopamine
[17:04] pathways creating more dopamine receptor sites and at 72 we reboot our whole immune system amazing that's you you're doing that as we go through this week and we do fast training week what i tried to do is
[17:19] set it up showing you how you would move into a 48 hour fast how you would move out of the 48 hour fast so i gave you some parameters around that again if you're really dealing with a
[17:33] for you to do give it a try really i mean there's what have you got to lose um give it a try and then the trick is to see how you did afterwards so it's not necessarily on the 40th hour are you
[17:48] i got more joy it may be that the two to three days after the 48 hour that you start to experience more joy and it's some of this stuff especially when we're dealing with
[18:00] mental health it can be very subtle so just really tap in and and ask yourself and see if you can notice so and a lot of you guys who have been fasting with of you guys who have been fasting with me put it in the comments let us know um
[18:13] health that would be awesome because we have a lot of new fasters and you guys that have been around for a while you have you have a lot of wisdom to share and i want to make sure that everyone in
[18:26] my community benefits from it now if you guys are needing more help with your guys are needing more help with your fasting lifestyle if you want to ask me directly more questions i'm doing this in a q a in my reset academy on
[18:39] wednesday you can join us there join my academy and on wednesday i am doing a full q a session on zoom for my academy members specifically on the 48 hour fast where
[18:54] we can go into more detail on this and help figure out how to customize it for because remember that just i'm giving you a big broad bit of information here now your job is to find where it works best for you
[19:12] is to find where it works best for you this is not and women especially i'm i am yelling this as loud as i can we never ever ever should do health the same as any other human on the planet
[19:26] we have our own hormonal profile our hormones are coming in they're coming the way we sleep the way we fast the supplements we take all of that needs to be timed to our hormonal cycle
[19:39] so in my academy i'm teaching that so if you need more nuance you need more help with that come join us in in my academy and um those of you that are on youtube and facebook you can just put reset academy and my team will send you a link
[19:55] we can't send links on instagram unfortunately but you guys on instagram can go up into my profile or my bio and find it there so share with me your results let me know how you all do and
[20:09] you know really know that your body's got this your body knows what to do it's the [ __ ] mind it's the monkey mind that slows us down and and blocks us when the fasting gets hard remember that when it gets hard this
[20:25] because i think this is really really powerful for you guys to realize the name of the health game is not to avoid hard things
[20:37] the name of the health game is to go right up to the edge of hard so that the body can start to adapt if you've ever worked out with a trainer you've ever worked out with a trainer before at the gym you know this your
[20:51] trainer doesn't sit back and make it easy for you your trainer makes it a little bit hard so your muscles can grow that's what you're doing with fasting so your body's got it the mantra i i put this on a video on instagram yesterday
[21:04] it went on facebook as well the mantra that you're gonna tell yourself when it that you're gonna tell yourself when it gets hard is my body's got this my body knows what to do the ketones are coming and as soon as ketones kick in the calm
[21:17] happens the hunger stops and you can get ahead of some of those difficult moments so i'm cheering you guys on so excited about what you're about to experience i can't wait to read your comments
[21:31] and as always don't give up on yourself you are a miracle you're living in a miracle and your body knows exactly what to do you just never been given the manual so here's the fasting manual i'm handing it to you all now so hope that
[21:45] handing it to you all now so hope that helps