Fasting Q&A | Fast Training Week Questions

[00:05] facebook youtube hopefully you guys can hear me i it has been a morning of technical difficulties so let me know as you are um hopping on if you can hear me okay um

[00:19] hopefully i don't see anybody posting comments yet so even if my team is there if you guys can put a um put a comment in there that i know

[00:33] you all are listening to me here we go yay somebody did it thank you andrea rc karen williams thank you you guys oh here comes everybody okay amazing thank you appreciate that you guys

[00:47] um yeah crazy crazy time going live with you guys today i don't know if it's just been a while since i've done it but here i am here's what i want to do today um

[01:00] the reason i come live to you guys on fast training week is i i really want to be able to thoroughly answer your questions around the fast that you are experimenting with this week and so if you're new to my channels i just want to

[01:14] point out that what we do is we try to put a post out a couple days ahead of time and if you have questions about fast training week then you just jump in and you um and you ask those questions

[01:29] gathers the questions and i bring them to you guys through this go ahead and put it your question in like right now i can see questions as you're putting them in which is awesome

[01:44] um and i will try to get to as many as i possibly can and as always i hope this information over the next 30 minutes as i'm here is really beneficial for you in your fasting

[01:57] journey so let's start with this um this fast training week we chose the 20 hours and it asked me why did i choose 20 hours as my go-to fast for for freeing

[02:12] the fat is what i call it um and i'll explain why i call it that here in a moment um but what i want to emphasize is that fast training weeks are really about stretching you and what i am seeing in

[02:27] the fasting world right now is that people are getting comfortable at their fasting levels and that's fine comfort's fine it's not like we have to always put ourselves in dis in uncomfortable

[02:39] positions but what i want you to know about how the body grows stronger is through discomfort and what's so cool about fasting is that what we know

[02:53] is that the longer you go there's more healing that kicks in which is amazing and it means if you've mastered 13 hours you've mastered 15 hours i'm really

[03:06] happy for you and i want to see how we can get you to get another layer of healing happening by putting a little more discomfort into your fasting journey so if you're looking for fasting to be

[03:21] comfortable all the time you know i think it can like i feel like i can only use myself as far as comfort levels go i feel like my fasting for me is pretty comfortable and then one to two days a week when i

[03:37] hit that snag where i'm like oh am i gonna eat am i gonna stay the course with fasting i try to push through another half hour another hour to see if i can get to that next layer of healing so with the 20 hour fast what i have

[03:52] found is that that tends to be the moment at which your brilliant body will decide it needs to go find the glucose and the hormones and everything it's stored years ago it's got to go find that

[04:07] somewhere else and so when blood sugar goes down what ends up happening is now you will start to see that the body goes after that stored glucose and it often does not happen at 13 hours so that's why we've got to do

[04:22] 20 hours now some of you we're going to do 36 hours this year and some of you are going to need to go 36 hours to get that same healing effect so play with it it's kind of like the way i look at it is it's like you're going

[04:37] right to that edge of like i i you know i'm hungry i'm i might my mind isn't completely focused um i'm just i'm a little uncomfortable i really

[04:49] want food like you want to dance right to that edge periodically so that the body is forced to go after the stored glucose so i just really want to point that out because that's what 20 hours is about

[05:03] second thing i'm gonna i gotta pull up my notes here um is that you guys hopefully you all know that um element uh electrolytes sponsors are fast training week they give away a free box five free boxes uh

[05:20] one to five different people so one box for five um five people every day when we do fast training week which is amazing and so many of you guys have sent me messages saying that you feel like uh

[05:34] the added minerals when you're fasting has been really helpful so hopefully you also know that element was actually made for fasters and i have a great episode where i interviewed rob wolf on the resetter podcast so you can go listen to

[05:46] that so know that if you want to win a free box of element you just need the how to do that so just put companion guide if you don't have one in the notes and my team will send that to you and the companion guide is free

[06:00] okay let's dive into it enough logistics let's get to the meat of this um the let's get to the meat of this um the first question that i had was um around exercising so the actual question let me make sure i read it exactly how it was

[06:13] is should you be exercising daily during this time of type of fast um strength endurance light okay so let's let's talk about where exercise and fasting fits in and i just put out a video on youtube on this so if

[06:27] you guys haven't seen this video i really encourage you to go um look at the video because when i and when i deliver you information it's super important to me that um

[06:39] you understand the concept and here's why is that if i just say you know yes you should exercise no you shouldn't exercise then you haven't really learned anything you're just taking my word for it and

[06:53] honestly this is what we do in most of our doctor's offices we go in we say blah here are my symptoms the doctor says oh well you have x y and z and then uh you all of a sudden start to um

[07:07] fix x y and z and you come out with a pill not really understanding like why x y and z actually happened so whenever i answer answer questions for you guys like and do videos i want you to

[07:21] for yourself okay so on the exercise thing okay so on the exercise thing if it is over 24 hours i uh of fasting i want to encourage you to

[07:35] ask yourself why you would be exercising because after 24 hours of fasting you're literally what you're saying to your body is you're saying

[07:47] i'm gonna take food out of the equation and i'm gonna let you do the healing and so and i'm not gonna mess with anything i'm not gonna bring this is why i'm not the longer fast i don't think you should bring supplements into them i

[08:01] don't think you should bring exercise into them i think when you hit that 24-hour tipping point that is the point at which you are honoring this intelligence in your body and you are saying hey

[08:15] and you are saying hey you do your job so that i um so that you can heal you know better than me so when we add too much exercise into it we mess with that now under 24 hours is a totally different topic

[08:29] and i actually think exercise is phenomenal when you have been fasting 24 hours or less so and let me explain why is that when you are in a fasted state there are three areas that your body is

[08:44] going to go find glucose from it's going to go find glucose from your liver from your fat and from your muscles so and those three are kind of happening so when we let's say our 16 hours in a

[09:00] fasted state that's about enough for your body to go hey blood sugar's not going up so we're gonna go ahead and go find uh the stuff we stored so it's gonna all of a sudden go and burn

[09:15] from fat now it's 16 hours if you go for a a run if you go and lift weights all of those anything that's going to stress a muscle

[09:27] you are also saying to the muscle hey i've got some athletic performance here that i need you to do so release all of the sugar that you have in your muscles so at under 24 hours working out in a fasted state is

[09:42] brilliant and it is the best way to actually lose weight i've said this over and over again and i if you haven't heard it i cannot emphasize it enough if you want to build that muscle crazy strong

[09:57] then be in a fasted state go and lift weights like heavy weights and then when you're done go break your fast with with protein and the reason and at least 30 grams of protein the reason that is so important is because

[10:12] now you've put your body into multiple states of autophagy where it is cleaning those muscles out it's dumping all the extra sugar out and then you're feeding it protein to build itself stronger best hack i know in the fasting world is that

[10:25] hack so that would be my thing on exercise this fast you guys can encourage you to do um heavier weights so that you can actually build more muscle because muscle is the the organ of longevity i'm

[10:40] a huge believer in that um and i think we all especially if you're over 40 we okay this is another good question somebody wanted to know about calorie restriction versus fasting

[10:55] isn't this version of fasting 20 hours isn't that calorie restriction the answer is it's it's not and i and i really want to point this out because i know in the especially women in hormone world there are a lot

[11:10] of hormone experts that don't believe in fasting because they say it's calories restriction this is not that is not what i'm teaching you i am teaching you compressed eating time restricted eating

[11:23] and so if you only have two hours so this is part of why i picked 20 hours i picked four a four hour eating window when you eat eat like we i want you to eat that it's not

[11:37] a time to count calories if you only have a four hour eating window so make sure and then that you're eating enough food and then the second part of enough food and then the second part of that is make sure that the food

[11:50] is high quality food you don't have room for air if you have a four hour eating window and you decide you're gonna eat chips and um cookies and maybe then have a bowl of

[12:03] pasta for dinner and skip the salad and that's all in your four-hour eating window that there's no nutrition in that so you've got to make your nutrition matter if you're going to do it in that four hour eating window

[12:17] and again if you are going to play in this game of fasting this is not a calorie restriction game so we it's we there's a classic statement in

[12:31] fasting where we say don't eat less eat less often it's that simple so i just want to make sure if you're still counting calories that you that that you and you want to

[12:44] fast those two things don't go well together as ironic as that sounds in fact those of you the women out there uh my fasting manual is now at the publishers it's officially at hay house i'm being edited over there

[12:58] it'll come out in december and like this the first chapter is all about these myths of dieting that we have played a part of myself included and calories restriction is the stupidest dieting myth i have

[13:13] ever seen so we definitely don't want to pair something as brilliant as healing your body with fasting and and pair that with with calorie restriction that's not what we're looking for so can you tell i have a a bit of an

[13:28] okay so third question somebody is underweight and they want to know what the benefits of fasting are if they are underweight and how to avoid losing too much weight okay this is also a

[13:43] really good question is that again these longer fasts so there are six facets just so we're all on the same same page there are six fasts that i see

[13:58] that work well based off a research based off a testing on myself my community and then rolling that this out over hundreds of thousands of people there are six different fasts and they range in length from 13 to 72 hours some

[14:13] of you want to keep going and do the five day and seven day and 21 day water hats off to you that's i i'm i think that's great and you should be coached that's great and you should be coached if you go into those late longer places

[14:26] um now here's what i really want to point out is that point out is that when you go in to those longer fasts weight and if you're at a weight you've already been at you you don't want to

[14:40] lose any more weight yeah temporarily the longer fasts are gonna give your body the impression you're gonna look like you've lost weight i'm about to go into a three-day water fast with our reset academy i'm

[14:54] gonna be guiding my membership group through a three-day fast and we're either going to do it in march or april so if you want to be guided 3-1 come join me in my academy and i will be doing that fast with my

[15:07] academy and you'll see i'll document it you'll see mike my cheeks will sink in and i'll look more wrinkled and um and it will give the appearance that oh my gosh is like fasting um

[15:21] like fasting um aging her is fasting making me look um like you know making me lose too much weight but then watch what i'll do is that when i break my fast i'll break it i'll break it systematically and then

[15:34] i'll go back into hormone feasting i'll go back into food i flip and love food i don't i'm not opposed to eating good quality food quality food so um but when you go into longer fasts

[15:48] so um but when you go into longer fasts you it may look like you've all temporary as long as when you reintroduce food you're really conscious about what you eat okay i guess i have a lot of opinions on that

[16:02] today too so um okay the fourth question that we got was how often should you do a 20 hour fast and um that uh and then somebody the last

[16:17] question and then i'll come to the questions i see here on um on youtube and facebook uh the last question is why do why do we shut down eating three hours before bedtime okay so how long should you do a 20 hour

[16:31] fast now here's the way i want to answer this i want to answer it in context of of fasting lengths and varying it and making it specific to you so this is really important so when

[16:47] somebody says to me how long should i do a 20 hour fast i'm like i don't know you i don't know what you're trying to accomplish so if you are trying to

[16:59] have better mental clarity if you are trying to drop weight if you are trying to undo gut damage from years ago from antibiotics or or birth control a 20

[17:11] hour fast every week is imperative imperative like imperative like like no no if anz ifs or butts i'm a big like no no if anz ifs or butts i'm a big fan of what i call the 5-1-1 where five

[17:23] days a week you're intermittent fasting 15 hours one day a week you elongate your fast go 20 24 hours and one day a week you know do what you want don't fast eat breakfast however you want great variation that is an amazing way

[17:38] to mimic what our primal ancestors did so um i love that as a one time a week so um i love that as a one time a week now if you came to me and you said um hey i've got a really serious autoimmune condition

[17:52] i've got i'm really stuck with my weight i'm i'm losing memory very quickly um i have no energy um those kind of chronic conditions can do

[18:04] really well with what i call a 4-2-1 where four days a week you're intermittent fasting two days a week um you are extending that past 20 hours and um so know that for more chronic conditions

[18:20] and then i'll i've just for the sake of throwing it out there because um i know don't know we've got a lot of new people um there's a third crisis variation that i call 331 where

[18:34] your intermittent fasting three days a week your 20 hour plus fasting um and eating one meal on the the second three days a week and then one day a you're gonna go the whole day and into the next day a 36 hour one day a week

[18:50] and that's really for people with severe severe conditions and you should be okay last question and then i see you guys um i love it i see you guys here on facebook and instagram this is great

[19:05] want to dive into some of them that are really good um why shouldn't we eat three hours before um we go to bed so i i just want to point this out again i've done videos on

[19:19] please go back and watch the videos on youtube so you have a context for it but here is here's what i want you to know um is that when the sun goes down sense the day is ending and melatonin kicks in

[19:37] and melatonin will kick in so that you start to get sleepy and when melatonin kicks in you actually shouldn't be eating so you're more insulin resistant when the sun goes down so if you eat a meal

[19:52] at nine o'clock at night and you and go to bed immediately you are gonna have a different physiological response to that meal at nine o'clock at night than you did at five o'clock if you eat that same meal

[20:09] and then maybe go for a walk afterwards maybe get some sun to see the sun setting and then you sit down and wind down for your evening routine

[20:21] you will not only get a deeper sleep but you will not store that meal as fat whereas when we are seeing that insulin is going up you're gonna store that as uh much quicker so it's like the greatest weight loss hack is

[20:38] stop eating three hours before bed so that you your body actually makes insulin and uses insulin and doesn't store insulin and doesn't store glucose as fat so i love it it's it's such a freeing

[20:51] um strategy and then the other thing i'll tell you on that is that if you guys have an aura ring or a whoop this is really important um because um it really makes a difference for your your how thorough and deep of a sleep you get

[21:08] if your body has to digest food and sleep at the same time one of those is going to give and usually the digestion gives which makes your body gives you gut problems makes your body stored as more fat but

[21:20] if you do that continually now sleep is going to have to give so this is why i it's like an it's a non-negotiable let's eat let's get non-negotiable let's eat let's get dinner eating a lot earlier in the day

[21:33] okay i hope that helps now i'm going to go look at your um your some of your comments um there was a couple people i just want to uh point out a couple of things around somebody said they were feeling dizzy

[21:48] when they went into the longer fast let's talk about that for a moment interesting um consideration that i want you to have is that when you go into these longer fast there may be a little moment of dizzy so

[22:02] to hang in dizzy so and in any discomfort fatigue hunger brain fog just decide before the day goes how long you're gonna hang there so

[22:15] are you gonna hang there a half hour an hour 15 minutes um but give it a time limit so that you don't go too off into a really bad place and i'll give you an example of

[22:29] of somebody who went into a bad place so um years ago i had a patient who wanted to go 14 days fasting and she got in a fasting competition with her cousin and there they were

[22:43] seeing how long they could go um and i told her that was not a great idea fasting competitions are not a good idea so i just want to point that out if you all are competing with each other um and so about day seven she was super

[22:59] dizzy every time she stood up the room was spinning i told her stop fasting break your fast it's time to break your fast her blood sugar was down to like 50 or 60. she then went to the resetter

[23:11] collaborative page which a lot of you guys are watching me from here and then um asked people there and thank you community on the resetter page because like thousands of people came in and told her to break her fast and she

[23:24] because she was in a fasting competition long story short she ended up um standing up passing out hitting her head on the ground um and then had a had to deal

[23:37] with issues of a concussion for months after that that is not how fasting should be when i say you we want you to exercise that muscle and push that muscle really what i'm saying is go to the edge and

[23:53] then define what that edge how long you're gonna stay at that edge and it could be 15 minutes it could be two hours it's really up to you and this is with dizziness by the way this is where um the uh element comes in the

[24:08] electrolytes can really come in um okay i'm reading some of the other ones uh

[24:20] this is a good one because they are hard to do when you eat keto with if if you're not hungry okay lisa 512. thank you for asking this um yes if you're a cycling woman you well

[24:33] all women specifically you got to have a feast day and it needs to be focused on feeding progesterone because progesterone loses with fasting estrogen with fasting and as women we have those two hormones

[24:49] that we've gotta we've gotta really consider so if you have pcos let's just throw that out there and you've got estrogen mismanagement and insulin resistance and too much testosterone throwing fasting at pcos is amazing

[25:07] amazing and if you're if you have pcos and you have a built-in fasting it if you have anxiety if you are let's just put it in that category if you're over 40 and you're perimenopausal

[25:24] whether you're aware of it or not your progesterone levels are declining and were at 35 and 25 i'm sorry to tell you um and so you want to feed your progesterone or

[25:40] keep your progesterone foods levels up by feeding them the right foods and those are not keto foods so one day a week you do a need to step out lisa

[25:52] um or step out if you're a cycling woman you got to step out a week before to make sure that you are minding progesterone because you can't help progesterone is not going to be

[26:05] helped with fasting okay there's my very long answer to that um okay let me see if i have any more that make me happy and make me want to talk about it um

[26:19] so let's see uh any so chris asked about i assume it's diverticulitis um that any gut issue can be helped with fasting i i really seriously for years

[26:33] in my clinic i would throw so many supplements expensive supplements at people solving candida sibo diverticulitis parasites and now i won't i don't go after the

[26:47] microbiome in the same way with supplementation i always make sure that i throw fasting at it first especially longer fast and then i'll go back if i'm not getting the result and go with supplements so

[26:59] yeah somebody asked about if i have high estrogen where was that ooh it was a good one um i like talking about oh mandy okay so if i have high estrogen

[27:12] if i have high estrogen should i not fast okay so let's let's just make be really clear that there are three types of estrogen there's one that's protective and one that's cancer-causing and one that's

[27:25] well two of them are harmful but one's cancer-causing and the other one is just toxic estrogen that's being broken down so if you have high levels do you know if that's your total estrogen or do you know 20h 408 and 16oh

[27:40] delineation so when we look at high estrogen the estro somebody that has high estrogen has high estrogen in the wrong

[27:53] categories 2 uh 40h and 16oh um in that scenario fasting is really going to help because what fasting will do is prime

[28:08] your liver so that it can break that estrogen down so it can move and get out of your body estrogen it is so important that you mobilize estrogen i don't care what your age you got to

[28:22] get estrogen out of you so day one through day 10 of ovulation estrogen is coming in strong or i'm sorry of your menstrual cycle then day 11 to day 15. in ovulation where estrogen is high

[28:37] ovulation where estrogen is high progesterone is high and then day 16 estrogen so you want to look out for things like swollen joints

[28:50] brain fog constipation these are all signs that estrogen is not getting out so i just really want to be clear on that because almost every hormonal problem i have seen with the exception of too little of

[29:02] seen with the exception of too little of progesterone can be solved with fasting which is why women when we fast we have to fast differently because we have to mind that progesterone okay hope that helped

[29:14] um [Music] questions that i talked about before like i don't want to lose so much weight yep okay

[29:29] specific questions you guys about your health are a little harder to for me to talk about okay all this is a good one um andrea rc okay all this is a good one um andrea rc or andrea rc alternate day fasting um do

[29:44] you remem recommend taking supplements um during the fast to avoid hair loss or double up on feast day yeah that sounds like andrea it sounds like you are um or andrea i'm not sure how to pronounce it i've got in my own life i've got andreas

[29:58] i've got in my own life i've got andreas andreas it's all all different um if you cannot take supplements during your fasting window then you will need to double up on them on your feet on the days that you're eating so it's

[30:11] on the days that you're eating so it's the same thing with um same exact thing with you know fasting windows of 13 hours if then you got to make sure you get them in your eating window so that's how i

[30:24] cool okay um good vibes i love yeah thank you sending me good vibes um i'll take good vibes any day okay fasting jenny wants to know fasting and autoimmune

[30:39] uh i'm concerned my hair will fall out okay i'm go i'm about to do a video on uh fasting autoimmune and supplementation so it's gonna it's gonna be a specifically around vitamin d um so it's gonna be a little different take on

[30:54] fat on fasting so stay tuned make sure you um i did she asked that oh yeah jenny's on my youtube so jenny i'm gonna have a video out next week on this exact topic but let me give you some general guidelines around autoimmunity and

[31:08] fasting so with autoimmunity you've got any autoimmune condition you've got two any autoimmune condition you've got two major challenges um the first is that deal with so you got to make sure you're addressing any kind of gut problem

[31:23] and a 24 hour fast one day a week will help you do that second issue you've got to work on is toxic load why is your body attacking itself and i don't know i don't think you said what autoimmune condition you have but it's attacking

[31:36] the joint it's attack if you if you have ra it's attacking your thyroid if you have hashimoto's um you know each each autoimmune condition is a different normal healthy tissue but there's something in that tissue that's making

[31:50] the body attack itself and so why is it doing that and this is moving metabolic flexibility is so important because moving in and out of different length fasts really primes your metabolic flexibility makes your

[32:05] liver more efficient at making ketones which also makes your liver more efficient at breaking uh getting rid of toxins it it helps with gut health so that you get toxins out of your gut i mean there's a whole slew of reasons why

[32:20] you want to build a lifestyle around that so that so lupus yeah yeah so joints cartilage um [Music]

[32:34] cholesterol uh that you gotta go to my videos on opening your detox pathways those are really really important to go look at so um make sure that you have your pathways open otherwise your

[32:49] cholesterol will go up but it's not a genetic problem it doesn't mean that you stop uh fasting it means you got to open up your pathways um gum you have to test gum to see if it will break a fast so somebody asked

[33:02] um and there was another good one here steven finney's video on the metabolic effects um you know here's what i would

[33:17] send it to uh where are you watching this you're watching this on youtube maybe you can post the video post the video um link so i'll go look at it but um i

[33:29] have not seen a three-day water fast mess somebody uh up their metabolism up mess somebody uh up their metabolism up i've only seen it if um it was done at a wrong time of a woman's cycle that's the only time i've seen it so

[33:41] okay sorry to be a little disjointed today um technical difficulties starting but um if you guys want more q and a's like this you need more specific academy every saturday morning in my academy i

[33:55] or most saturday mornings i should say i do a workout and a coffee talk with my um we have uh two calls a month except for when we're going to reset we'll do even more than that

[34:07] and we're constantly educating you pouring into you and answering your questions there so for some reason you didn't get it here come join me in my academy but as always you guys are awesome i love your questions

[34:19] and uh we will i i think of this conversation as just sort of like an ongoing continual conversation that we all are having together so keep asking turning those into videos and bringing you guys the solutions so hope you have

[34:35] you guys the solutions so hope you have a beautiful day