Intermittent Fasting: A Complete Guide

[00:01] [Music]

[00:12] I have a question for everybody who here

[00:14] is a fan of implementing easy steps in

[00:17] getting huge results yes

[00:20] anyone oh you like the hard steps and

[00:23] getting crappy results okay besides you

[00:26] most people like easy stuff to do and

[00:28] getting huge feedback from that so what

[00:32] I'm going to be talking about today is

[00:34] not a diet it's just a simple life child

[00:36] child change that can drastically that

[00:38] you can Implement now that will

[00:40] drastically change your life I mean the

[00:42] research is clear and when you're going

[00:45] through articles and when I'm going

[00:46] through articles on intermittent fasting

[00:48] you hear a lot of benefits oh it does

[00:50] this this this but you never they never

[00:51] tell you why and that's the challenge

[00:54] for me because if I don't know how

[00:56] something works I'm not going to

[00:57] implement it and it's not going to I'm

[00:59] not going to be able to maintain it for

[01:00] a long period of time cuz I need to know

[01:02] how things work cuz it makes it more of

[01:04] a connection and we like to do things

[01:06] that we understand

[01:08] so intermittent fasting now we got to

[01:12] first kind of back up a little bit and

[01:14] talk about what everyone does in today's

[01:17] society nearly every single health

[01:20] professional out there dietitians

[01:22] nutritionists um I mean even the general

[01:24] public they all Advocate Advocate the

[01:27] six small meals a day has anyone heard

[01:29] that before everyone six small meals a

[01:32] day

[01:32] and the theory was pretty good you know

[01:35] if you eat small meals throughout the

[01:37] day you're going to keep your metabolism

[01:39] high and you're going to avoid that

[01:41] starvation mode where the metabolism

[01:43] drops right and that's pretty much the

[01:45] theory and since I mean I remember going

[01:50] to Junior College Chiropractic College

[01:52] they all Advocate that diet they all

[01:54] promote eating six small meals

[01:57] throughout the day and never going

[01:58] longer than 2 to three hours without a

[02:00] meal so what I did was I tried to find

[02:04] research on it and You' expect there to

[02:07] be a lot of research right since

[02:08] everyone's doing

[02:10] it what if I told you there's not one

[02:12] research article implementing this diet

[02:15] eating small meals throughout the day to

[02:17] keep you healthy you know burn fat and

[02:19] stay healthy weird right yeah I know

[02:22] that never

[02:23] happens so that kind of struck me as

[02:26] kind of crazy right so I looked at the

[02:29] research and this is actually what the

[02:31] research did say say that you had a one

[02:35] meal that was 2,000 calories and you ate

[02:38] it did you know that you would burn the

[02:40] same amount of calories eating that meal

[02:42] than if you spread that 2,000 calories

[02:44] out throughout the

[02:46] day so there's no more starvation mode

[02:49] there's no keeping your metabolism high

[02:50] that already shoots that theory

[02:52] throughout the roof but it makes sense

[02:54] because there's not one research

[02:55] supporting that anyway so that wasn't

[02:57] very hard and also this starvation mode

[03:00] that they're talking about it actually

[03:02] does exist there actually is a true

[03:04] starvation mode but it didn't occur

[03:07] until 72 to 96 hours after eating that's

[03:11] 3 to 4 days does your metabolism plummet

[03:15] and then I'm thinking wow that's a long

[03:17] time why would that be and it all stems

[03:19] back to what our hunter gatherers and

[03:21] our ancestors did you see they didn't

[03:23] have available food around every single

[03:25] block 24 hours a day what they did is

[03:28] they would go on these hunting trips

[03:30] and say that they weren't getting

[03:32] catching any prey catching anything for

[03:34] 3 to 4 days well your body's smart cuz

[03:36] then what that your metabolism is going

[03:38] to do it's going to shut down so you can

[03:40] maintain your body mass and survive a

[03:42] very intelligent response but it

[03:44] happened 3 to 4 days after not eating

[03:47] not two to three hours that was

[03:49] completely false get that out of your

[03:52] head right

[03:53] now so what we're actually made to do is

[03:57] alternate between cycles of feast and

[03:59] famine

[04:00] see our ancestors they they again they

[04:02] don't have grocery stores on every block

[04:04] they didn't have any of that available

[04:07] food ready to go they didn't wake up in

[04:09] the morning and have a huge plate of

[04:10] pancakes sitting in front of them ready

[04:12] to devour they didn't have that instead

[04:15] the guys usually the guys had to go and

[04:16] do on these hunting trips they' go days

[04:19] without eating then they would catch

[04:20] food and they would eat a ton then they

[04:22] would go days without eating and then

[04:23] eat a ton so it alternated like that and

[04:26] what they found is that this this

[04:29] cycling of your eating habits actually

[04:31] produced huge results and made people uh

[04:35] basic made people a lot healthier and

[04:37] we're going to talk about those health

[04:38] benefits pretty soon

[04:41] so when your body is moving around when

[04:44] your body when you're when you're

[04:45] expending energy your body likes to draw

[04:48] energy from a few spots your first

[04:50] primary energy source your body wants to

[04:52] grab its energy through glycogen stores

[04:55] and your blood sugar so as long as those

[04:57] are replenished up you're going to be

[04:58] using your G logen and blood sugar and

[05:01] the glycogen is kind of stored glucose

[05:03] in your muscle and in your liver so

[05:06] let's

[05:07] say that we're eating every 2 and a half

[05:10] to three hours all day every day so that

[05:12] means you're constantly replenishing

[05:14] your glycogen replenishing your glucose

[05:16] in your blood how then are you ever

[05:19] going to get to your fat stores how are

[05:21] you ever going to burn fat as energy if

[05:24] we're only burning the glucose and the

[05:27] glycogen that we keep eating

[05:30] you can't you literally can't and what

[05:32] does everyone want to do they want to

[05:34] gain muscle or you know and burn fat

[05:36] that's what you know or just gain lean

[05:37] muscle mass but usually people want to

[05:39] burn fat I don't know many people that

[05:41] don't want to do that but if you're

[05:43] eating this multiple meals a day

[05:45] throughout the day you'll never be able

[05:47] to do that and what they found out also

[05:50] is that when you have glycogen stores in

[05:52] your body it takes about 6 to8 hours for

[05:55] those glycogen stores to be

[05:57] metabolized so what that means is that

[06:00] after 6 to 8 hours after a

[06:02] meal that is when you will start to use

[06:05] your fat stores as energy actually

[06:07] burning fat around the midsection

[06:09] everywhere else will restore fat but you

[06:11] got to go 6 to8 hours after eating to

[06:13] get to that mode does that make

[06:15] sense so intermittent fasting what

[06:20] exactly is intermittent fasting well

[06:22] first of all this is not a diet at all

[06:25] what you're actually doing is you're

[06:26] restricting your eating to a very small

[06:29] window throughout the day and the very

[06:31] best part about it is that you don't

[06:33] have to restrict calories because all

[06:36] these fad diets out there especially

[06:38] mostly promote this massive calorie

[06:40] restriction so people will tend to

[06:43] follow that advice and do this for about

[06:45] two days and then all of a sudden they

[06:47] become so hungry they start to binge eat

[06:49] and they go off it so it lasted two days

[06:51] and they're done because these fat diets

[06:52] don't work and that's all they are it's

[06:54] just a fad it's it's never based on

[06:56] science but intermittent fasting when

[06:59] you just restrict that eating window but

[07:02] you can still eat the same amount of

[07:03] food that's easy to implement for people

[07:06] you know you can maintain that and you

[07:07] can re incorporate that into your daily

[07:09] regimen easy because you don't have to

[07:10] starve yourself you can eat literally

[07:12] eat the exact same diet you're eating

[07:13] today and you're going to get all the

[07:16] benefits so how it first came to light I

[07:20] guess intermittent fasting is kind of

[07:21] was around 5 years ago in 2010 it's a

[07:23] fairly new idea and what they found is

[07:26] that the researchers out of a Duke

[07:29] Medical Center found out that the only

[07:32] experimental approach that increased the

[07:34] lifespan of these animals with cancer

[07:37] was continuous fasting and that's where

[07:39] you actually restrict calories for

[07:41] multiple days at a time and they're like

[07:43] oh my gosh this is awesome and they

[07:45] actually found out it increased lifespan

[07:47] by

[07:48] 30% now just think about that 30% say at

[07:51] your lifespan 100 years that's adding 30

[07:54] extra years to your life who would want

[07:56] to live an extra 30 healthy years of

[07:59] your life I think most people would say

[08:00] they would do

[08:01] that so they found that that out and

[08:05] then what they realize is that okay we

[08:08] know it works with animals but

[08:09] realistically humans are not going to do

[08:11] this they're not going to continuously

[08:13] fast for 2 to three days at a time not

[08:15] eat a thing even though they'll get

[08:17] these good results they're not going to

[08:18] do that and that's true no one ever is

[08:20] successful with this massive calorie

[08:22] restriction so then they found out that

[08:25] intermittent fasting where you just

[08:27] restrict your eating window actually

[08:28] gave you nearly identical health

[08:30] benefits so that's the good news it's

[08:32] the same thing and then later the

[08:35] international Journal of obesity came

[08:37] out and they said it actually it is very

[08:40] similar with continuous fasting in

[08:42] weight loss but intermittent fasting was

[08:45] by far superior in reducing metabolic

[08:48] disease markers such as cholesterol

[08:50] blood

[08:51] pressure uh triglycerides heart rate and

[08:55] there's a numerous amount but those are

[08:57] just the few I want to talk about so

[09:00] intermittent fasting we really have

[09:01] something here and so I'm looking at it

[09:04] the health benefits are numerous and I'm

[09:06] briefly just going to go over all the

[09:07] health benefits real quick and then I'm

[09:09] going to pick four specific ones I

[09:11] really want to go into detail with so

[09:13] first of all when you interin it fast

[09:15] throughout the day you're going to

[09:17] normalize ins insulin sensitivity you're

[09:20] going to boost mitochondrial Energy

[09:22] Efficiency you're going to be more

[09:23] efficient uh finely tuned machine you're

[09:26] going to increase growth hormone

[09:27] production which is your anti-age in

[09:29] hormone you're going to lower

[09:31] inflammation you're going to lower fat

[09:33] levels you're going to shed The Unwanted

[09:34] fat in the midsection reduce your

[09:36] Cravings reduce oxidative stress

[09:39] increase anti-aging longevity increase

[09:42] brain function and lower blood pressure

[09:44] so that's a lot of benefits right there

[09:46] and so again it's basically going to

[09:48] clean and detox the body making it a

[09:50] finely tuned machine and that sounds

[09:52] pretty awesome so let's actually look

[09:54] into this in more detail I want to dig

[09:57] deep into the fat burning aspect human

[09:59] growth hormone aspect the brain function

[10:02] and the insulin sensitivity those four I

[10:04] really want to stress today so fat

[10:08] burning remember what I was talking

[10:09] about earlier your body only likes to

[10:11] use fat as energy as a last resort after

[10:14] all the glycogen and all the blood

[10:16] glucose is out of the system and that

[10:19] means that since it takes 8 hours for

[10:22] that glycogen to be metabolize only8

[10:25] hours after a meal is when your body is

[10:27] going to be drastically burning fat okay

[10:29] so it's got to be 8 hours after you eat

[10:32] so when you're in the fasted State when

[10:35] it's 8 hours after you've eaten you're

[10:37] in the fastest State it's kind of like

[10:38] when you get up in the morning after an

[10:39] 8 hour sleep now you don't have glycogen

[10:42] in your cells you don't have blood

[10:44] glucose available for energy so your

[10:47] body's instantly going to go after fat

[10:49] but what do we do the first thing in the

[10:50] morning eat breakfast eat breakfast and

[10:53] usually it's the biggest meal of the day

[10:55] because breakfast right is the most

[10:56] important meal of the

[10:58] day or is it

[11:01] h so you're going to burn mass amount of

[11:05] fat on this diet it's actually sorry not

[11:07] a diet this lifestyle change and also

[11:10] say that we were going to work out in a

[11:12] fasted State wow think about this when

[11:16] you're working out you're using a ton of

[11:17] energy if you have no muscle glycogen

[11:20] and you have no blood glucose and you go

[11:22] and work out you're going to be

[11:24] massively decreasing those fat stores in

[11:27] the body using those for energy you may

[11:29] feel a little lightheaded at first

[11:31] because you don't have that but again

[11:32] it's very short term you got to make it

[11:34] a habit in about two weeks you don't

[11:36] feel that way anymore but I mean that is

[11:39] just going to magnify those results

[11:40] there and oh yeah stay tuned because I'm

[11:43] going to be talking about the specific

[11:45] type of training to do while fasting

[11:46] next month so we're going to kind of tie

[11:48] these two together so stay tuned now

[11:52] human growth hormone this is not just

[11:54] for guys human growth hor is essential

[11:57] for both guys and gals alike

[12:00] it's the fitness hormone that's what

[12:01] people call it it has a lot of

[12:03] anti-aging properties that's why as

[12:05] people age they can't they can't uh

[12:08] release growth hormone as efficiently

[12:11] and it causes this aging effect and we

[12:13] lose our longevity but what hor what

[12:15] human growth hormone does it has a lot

[12:18] to do with healing growth and repair and

[12:20] that's probably the main important fact

[12:22] you know when our tissue that's why when

[12:25] we talk about you got when we're talking

[12:26] about how sleeping is so important the

[12:28] reason why we say that is because that's

[12:30] when your body's releasing growth

[12:31] hormone and so we always knew that when

[12:33] we're sleeping your body's releasing

[12:36] growth hormone but no one ever asked why

[12:38] when we're sleeping do we release growth

[12:40] hormone and I think it's already plain

[12:43] and simple when you talk about this

[12:45] insulin and human growth hormone are

[12:47] indirectly related and this means that

[12:50] when insulin is elevated in the body you

[12:53] cannot release human growth hormone so

[12:55] when is insulin released well insulin is

[12:57] only released in the bloodstream you

[12:59] have a freshly consumed meal because

[13:01] that sugar in the blood the insulin

[13:03] releases puts the sugar into the cells

[13:06] so if we have no consumed meal and we

[13:12] basically we have no consumed meal we

[13:13] have no insulin we're going to be able

[13:15] to release growth hormone when do we not

[13:17] have a freshly consumed meal when we're

[13:19] sleeping you have eight hours of no

[13:21] sleep or eight hours of no eating you're

[13:25] going to have low insulin therefore

[13:27] that's when our body is making Mass

[13:28] amounts a growth hormone so it makes

[13:31] sense but it doesn't have to be just

[13:33] when you're sleeping but that's usually

[13:35] since we're eating throughout the day

[13:37] that's usually the only time it occurs

[13:39] and I never really thought about that

[13:40] until I did the research this

[13:42] time and this is the coolest part

[13:45] because say that it increased you know

[13:46] human growth hormone by 20% 30% I would

[13:50] still do it that's still fantastic

[13:52] results there but the American College

[13:54] of Cardiology found out that increased

[13:58] 1,300%

[13:59] in women human growth hormone and a

[14:02] whopping

[14:03] 2,000% in males you know and on this top

[14:07] picture I'm not talking about this

[14:08] synthetic crappy human growth hormone

[14:10] that um usually elderly males get

[14:13] injections of for the anti-aging effect

[14:15] we're talking about the natural released

[14:17] human growth hormone from the

[14:20] pituitary so that's in response to the

[14:23] human growth hormone now let's look at

[14:25] brain function because this is

[14:28] fascinating

[14:29] your brain when you're starting to when

[14:31] you're in that fasted State you're

[14:34] you're and you're starting to use the

[14:35] fat as energy your your fat stores are

[14:37] going to release ketones in the

[14:38] bloodstream and that's going to be used

[14:40] as brain food and your brain actually

[14:43] much rather prefers ketones as an energy

[14:45] source than blood glucose ketones are a

[14:48] lot more efficient and what happens what

[14:50] they found out is that if you're if the

[14:52] brain is getting ketones as its energy

[14:54] source instead of glucose you're going

[14:56] to increase memory increase

[14:57] concentration and you're also going to

[14:59] have a huge protective effect against

[15:01] Alzheimer's and Parkinson's and that's

[15:03] huge we spend more on Alzheimer's in

[15:05] this country than cancer so it's a big

[15:09] deal bdnf anyone heard of that compound

[15:13] before brain derived neurotrophic factor

[15:17] bdnf it's a natural protein that we have

[15:20] that actually activates stem cells in

[15:23] the brain to make new brain

[15:24] cells intermittent fasting when you're

[15:27] in that fasted State you increase this

[15:29] brain derived neurotrophic Factor by

[15:32] 400% so that means if you increase this

[15:35] substance by 400% and one of the main

[15:37] goals of this is to activate your brain

[15:39] stem cells into making brand new neurons

[15:44] nerves brain cells do you think that's

[15:46] going to help your brain I mean

[15:50] 400% and it has a huge role in neuro

[15:52] Health protection and also it really pre

[15:56] preserves the health of your

[15:57] neuromuscular Junction which is where

[15:59] the nerve controls a muscle right where

[16:02] the nerve innervates the muscle that's

[16:03] called the neuromuscular Junction and a

[16:06] lot of times when people lose their

[16:08] strength as they age it's because of

[16:10] defects with that it's not really the

[16:11] muscle itself that's going bad it's that

[16:13] Junction the nerve connecting to the

[16:15] muscle that's not working properly

[16:17] anymore so this increase in brain

[16:19] derived neurotrophic factor is

[16:22] huge now on to insulin sensitivity

[16:25] because this is kind of confusing and I

[16:29] know their insulin resistance is being

[16:31] stressed all the time now insulin

[16:33] resistance and they found out that

[16:35] insulin resistance is basically leaked

[16:37] to linked to every single chronic

[16:39] disease out there when you're talking it

[16:41] destroys your blood vessels increases

[16:43] heart disease cancer diabetes stroke

[16:46] osteoporosis that's just to me a few and

[16:48] that's all from insulin resistance so if

[16:51] we look at these two pictures here what

[16:53] you're going to find the one on the left

[16:55] this is a normal response so you're

[16:58] going to see the bottom those little

[16:59] blue dots that's blood glucose being

[17:02] released in the body after a

[17:03] meal the insulin that's being released

[17:05] on the very top by the pancreas you only

[17:07] need a little bit of insulin to put that

[17:10] glucose into the cells that's efficient

[17:12] that means you're very sensitive to

[17:14] insulin you only need a little bit

[17:15] amount of insulin released for all that

[17:17] glucose to go into the cell that's what

[17:20] you want because that means your body's

[17:21] very efficient at using the utilizing

[17:23] the energy that you're

[17:24] eating picture on the right you eat the

[17:27] same meal you release the same blood

[17:29] glucose but now that little amount of

[17:31] insulin is not responsive to the body

[17:33] anymore now you need a ton of insulin

[17:35] being released and what happens that ton

[17:38] of insulin being released it's still

[17:40] ineffective at bringing the glucose into

[17:42] the cells so you're left with a

[17:44] condition called hyper insulinemia and

[17:47] that's just a fancy term for too much

[17:49] insulin in the blood and when you have

[17:51] too much insulin in the blood that's

[17:53] what means to be insulin resistant

[17:55] leading to every chronic disease out

[17:57] there and when you think about this if

[18:00] we're eating these small six meals a day

[18:03] of these processed carbohydrates always

[18:05] increasing blood

[18:06] sugar that's like the and then the

[18:09] insulin gets released after a while just

[18:12] constantly doing its job it's going to

[18:13] lose its effect it's kind of like when

[18:15] you hear an annoying sound in your ear

[18:17] it's really annoying at first but after

[18:19] a while you kind of become immune to it

[18:22] kind of just you kind of forget about it

[18:23] it's kind of like what's going on with

[18:24] the body when you're eating all this

[18:26] meals your insulin can only react so

[18:28] much then finally it just loses its

[18:30] effect

[18:34] so with the

[18:36] insulin benefits the brain benefits and

[18:39] the growth hormone

[18:41] benefits we're going to tie this down

[18:43] into three different fasting plans

[18:45] there's basically three options for you

[18:46] guys when it's comes to intermittent

[18:49] fasting the first two I'm not a big fan

[18:52] of the first one is a called the 52

[18:54] intermittent fasting

[18:56] plan basically it's where you fast for

[18:58] two days days eat normal for 5 days

[19:01] that's the first one and the second one

[19:03] is the alternate day fasting and you got

[19:05] it it's fasting one day eating normal

[19:07] the next day fasting eating normal and

[19:09] it's alternating like that now the

[19:12] problem with that is when your week is

[19:14] so sporadic like that it's hard to have

[19:16] a consistent lifestyle to make a

[19:19] consistent regimen going on in your life

[19:21] and that's why I prefer restricting your

[19:23] daily window daily because when you add

[19:26] something consistently in your life

[19:27] you're able to do it over over and over

[19:29] again that's why it's easier to

[19:30] literally work out a little bit every

[19:32] day instead of doing it once Monday once

[19:34] Thursday and once Saturday cuz you're

[19:37] you're breaking up your system too much

[19:38] you want to make it consistent

[19:39] throughout the day and that's what

[19:40] responds to people's

[19:42] behavior and so when you're eating this

[19:44] restricted eating window each

[19:46] day what I'm going to share with you my

[19:48] personal routine on how this is done so

[19:50] what you're going to do is you're going

[19:51] to break down your eating window to 8

[19:53] hours a day which means for the

[19:55] additional 16 hours you're not eating

[19:58] now the cool part is that when you're

[20:01] sleeping that's eight hours right there

[20:04] so the first half of the time you have

[20:05] to fast you're sleeping so that's the

[20:07] easy part and then like you see here in

[20:11] the

[20:11] morning I skip

[20:14] breakfast the most important meal of the

[20:17] day yeah it's pretty crazy but the good

[20:21] news coffee lovers you can have coffee

[20:24] yes black got it yep it just can't have

[20:28] sugar because any sugar you put in the

[20:30] system is going to increase insulin

[20:32] increase blood sugar you're then not

[20:34] going to use your fat stores

[20:36] anymore no cream nope coffee and tea is

[20:43] okay lunch then becomes my first meal of

[20:46] the day and that's around 12:00 p.m. and

[20:50] then I snack throughout the day and then

[20:51] dinner at around 7 7:30 is my last meal

[20:54] of the day so I'm eating between

[20:56] basically 12:00 and 8 and I'm fasting

[20:58] the remain remaining times you snack and

[21:01] I SN yeah I snack throughout the day

[21:02] between lunch and dinner but not outside

[21:05] that window only in that 8 Hour window

[21:07] is when I eat so I still eat a ton of

[21:09] calories throughout the day I mean I eat

[21:11] a lot of calories but it's just in that

[21:13] 8 Hour window and I've been doing this

[21:14] on off for about two years and what I do

[21:17] is I do this every weekday and then I go

[21:20] off it Saturday Sunday just cuz it's it

[21:23] it's hard it's kind of nice to kind of

[21:25] have a cheat day if you will you know so

[21:27] I do this throughout the week make it

[21:28] normal routine which is easy to follow

[21:30] and then on the weekends I just live it

[21:33] up

[21:34] yeah

[21:37] so since it's not a diet but that

[21:39] doesn't really mean that you can eat

[21:42] just anything you want yes it's true if

[21:45] you eat a crappy diet you will still get

[21:47] pretty killer results just following

[21:49] this plan however you are what you eat

[21:52] at the end of the day so if you're

[21:54] eating crappy fats crappy processed

[21:56] carbs and sugars your cells are going to

[21:58] be sick even though you might have a

[22:00] little low fat stores just because you

[22:02] have a low amount of fat doesn't

[22:03] necessarily mean you're healthy but I

[22:05] think everyone here wants to be healthy

[22:06] so you still want to pay attention to

[22:08] your diet you know you want to limit

[22:10] those processed carbs and send replace

[22:12] it with healthy fats vegetables fruits

[22:15] all that good stuff

[22:18] and in the morning got to tell you when

[22:20] you're skipping breakfast cuz I found

[22:21] that that's the easiest way not many

[22:23] people are going to skip dinner when you

[22:24] skip breakfast you will get hungry in

[22:26] the morning for the first week and

[22:28] that's what I noticed literally after

[22:30] two weeks your body that's about enough

[22:32] time for your body to adequately burn

[22:34] fat as its primary fo uh fool tool and

[22:38] you won't need to uh you won't need to

[22:41] have those Cravings anymore you won't

[22:42] have those sugar Cravings you won't have

[22:44] that food cravings because most of those

[22:45] Cravings we get is for sugars in the

[22:47] first place so you limit the sugars and

[22:49] you get your body adapted to burning fat

[22:51] you're not going to have those Cravings

[22:53] anymore and again I incorporate it every

[22:56] day during the week and I just wanted to

[22:59] uh spread a caution out to people who

[23:01] should not do this and really everyone

[23:03] should except people who have

[23:06] congenitally low blood sugar and for

[23:09] those pregnant and nursing

[23:11] mothers let's just talk about the

[23:12] pregnancy first when you're pregnant I

[23:14] just want you to focus on having a

[23:15] healthy diet you know we don't need to

[23:17] restrict eating Windows because you're

[23:18] taking care of a baby too it's not just

[23:20] about yourself so pregnant woman should

[23:22] not do this and also when you're nursing

[23:24] because you're still basically using

[23:25] your nutrition for the baby just focus

[23:27] on nice healthy diet in that case and

[23:30] also for people who have low blood sugar

[23:31] naturally if you have low blood sugar

[23:33] and then you diminish it even more

[23:35] you're going to feel pretty loopy little

[23:36] dizzy I I wouldn't recommend that you

[23:39] know I'd recommend just uh basically

[23:42] just going by a good diet instead and

[23:44] not doing the intermittent fasting that

[23:46] way so and I just had to put this

[23:48] because you know it's a uh it's the old

[23:51] wife's Tale the breakfast is the most

[23:52] important meal of the day you know the

[23:55] cracking of the knuckles causes

[23:56] arthritis you know we've heard a lot of

[23:57] these things not true The World is Flat

[24:00] you know no these are not true at all

[24:02] never one research article saying

[24:04] breakfast is important but somehow just

[24:07] like the six small meals a day we get

[24:08] these ideas we hear them everywhere and

[24:11] that's just common knowledge and we all

[24:12] think it's right but we just don't we

[24:15] just never questioned it so you know I

[24:18] know Tony the Tiger would disagree with

[24:20] me you know breakfast important they're

[24:23] great you know don't skip breakfast oh

[24:25] my gosh eat your Cheerios no

[24:29] no no no so again like I was talking

[24:31] about the benefits of this become

[24:34] because these benefits are already crazy

[24:36] I mean do it for two weeks and you will

[24:39] be happy you did but they're even

[24:42] further magnified if you train in a

[24:44] fasted state so what that means if I go

[24:47] back to my regimen here before lunch at

[24:50] 12:00 p.m. I work

[24:52] out and so I'm massively decreasing my

[24:56] fat soures in my body and then right

[24:58] after my workout I eat like the biggest

[25:00] killer meal ever and it is awesome and I

[25:03] feel good after that but right

[25:07] here again so again like I said right

[25:10] before lunch is when I work out because

[25:12] I want it kind of I want to make that

[25:14] workout regimen at the very end of my

[25:16] fasting window because there's no way

[25:19] you're going to do it in the middle of

[25:21] your fasting window because then you're

[25:22] not going to be able to eat after your

[25:23] workout and that's not fun and your

[25:25] muscles need nourish uh nutrition right

[25:28] away too right after your workout so

[25:30] that's exactly what I'm going to talk it

[25:31] about and I had to add this picture in

[25:33] there just cuz it made

[25:37] me I know it sounds crazy but you got to

[25:40] do it got to do it so staying tuned for

[25:43] next month I'm going be talking about

[25:44] high-intensity interval training and

[25:46] some other training techniques that

[25:48] again are going to be easy to implement

[25:50] and are going to give you huge results

[25:54] thank you thank you and preferences

[26:00] questions

[26:02] anybody no perfect no I'm just Kidd is

[26:05] there a certain when you do your

[26:06] exercise is there a certain length of

[26:08] time you need to do the exercise like

[26:10] certain amount of minutes no MM I mean I

[26:14] would say like you probably want to give

[26:17] yourself I give myself about 25 minutes

[26:20] okay of exercise but I'm not talking at

[26:22] the gym not doing I'm I'm I'm just

[26:25] solely getting my work done for one cuz

[26:27] I got to be back here soon you know

[26:29] after lunch break but no I mean you can

[26:32] do anything any type of exercise you do

[26:35] you're going to be increasing that

[26:36] metabolism that means that your body's

[26:38] going to be looking for energy and

[26:39] you're going to be burning fat

[26:40] regardless I thought it's eight

[26:43] approximately eight hours before it

[26:46] starts using yep it takes about eight

[26:48] hours for I thought it was even longer

[26:50] than that 6 to 8 hours takes six to

[26:53] eight hours to kind of reset your

[26:56] glycogen and your blood sugar and only

[26:58] after that is when your body will turn

[27:00] to fat as its energy because it's got to

[27:01] get its energy from somewhere yeah it

[27:03] just doesn't have the available blood

[27:04] glucose or the glycogen to use from and

[27:09] would you say like in that two week

[27:10] period it seems like to me that when you

[27:13] start doing it it's almost like you're

[27:15] retraining your body or your you know

[27:18] body gets in like a pattern and and

[27:20] every time you implement something new

[27:22] you're going to be changing your pattern

[27:23] yeah that's why it's a lifestyle thing

[27:24] it's not a diet cuz you're still eating

[27:26] the same thing you're not cutting

[27:27] calories it's the same thing you're just

[27:30] basically skipping breakfast and and I

[27:33] have found that I mean I'm not even

[27:35] hungry in the morning I know not at all

[27:37] I get to a certain point like maybe cuz

[27:40] I do it like 16 fast and eight yeah when

[27:45] it gets close to that um 16 hours I

[27:49] start getting hungry but that may be

[27:51] just because I've gotten into that habit

[27:53] yeah that's your cycle and exactly you

[27:55] will not get hungry in the morning

[27:56] anymore but you have to go through it's

[27:58] kind of like quitting coffee anyone

[28:00] tried that kind of sucks the first week

[28:02] you know and it's the same thing

[28:04] quitting breakfast is the same thing

[28:05] you're going to go through a little kind

[28:07] of alarm stage but after that your

[28:09] cravings for sugar sweets go away I

[28:12] can't tell you how many patients bring

[28:13] us food I don't eat

[28:16] it are you careful about your fruits and

[28:19] the sugar content fruits or absolutely

[28:21] not no I think that gets a little too

[28:23] much uh I think what you know and like

[28:26] Dr MCA does that a lot you know I

[28:27] recommend and limiting fruits I think

[28:29] he's mostly basing that on people with

[28:31] already chronic disease you know cuz if

[28:33] someone does have diabetes you know I

[28:36] wouldn't recommend eating a ton of fruit

[28:37] however fruit combined with the fiber

[28:39] doesn't raise your insulin like

[28:41] processed sugar does so really it's just

[28:44] the process food it's not the fruits

[28:45] that are killing people

[28:46] today it's not it's the process corn

[28:49] syrup sugar yeah are you basically

[28:51] putting yourself into ketosis or no yeah

[28:54] yeah because when you're burning fat

[28:55] your brain's only using ketones as

[28:59] energy

[29:00] exactly yep and your brain you know it

[29:03] gets a bad rrap but that's your brain's

[29:04] preferred energy is ketones not glucose

[29:07] so you can be eating all day giving it

[29:09] glucose it doesn't really like that or

[29:10] you can give it ketones and boost your

[29:13] bdnf your brain derive neurotop Factor

[29:15] by 400% and be smarter more intelligent

[29:18] learn

[29:19] better you know you can

[29:22] choose yeah so a lot of people can't

[29:24] work out until after work around 5 or

[29:28] so do you have a good plan for those

[29:30] people instead of I mean you can still

[29:32] do it or you can uh I mean it's tough

[29:36] because for my schedule it works out but

[29:37] people have schedules where they can't

[29:39] necessarily do that ideally in an in a

[29:42] perfect world you would do your workout

[29:44] right before your fast is ending that

[29:46] way right after you can eat a huge meal

[29:48] after that and be out of that you know

[29:51] but if you work till 5 it's I would

[29:53] still encourage to work out and you can

[29:55] still do the fasting when I was in

[29:56] school I was doing it but you just can't

[29:58] work out till later and again an

[30:02] effective workout all you need is 20

[30:03] minutes so I know you have an hour lunch

[30:06] so you can kind of get a little bit of

[30:07] that during that time but doesn't take a

[30:10] whole lot of working out to get huge

[30:11] benefits because all your body's using

[30:13] now is at that point is fat not using

[30:16] glucose you're just massively burning

[30:17] your

[30:18] fat and someone raise your hand over

[30:20] here somewhere I saw on your coffee it

[30:23] had bulletproof ah so is that because of

[30:27] the fat in it and that's allowed there's

[30:29] no sugar and it's kind of a there's

[30:33] something called the bulletproof fast

[30:36] which is

[30:38] basically intermittent fasting but

[30:40] instead of having black coffee in the

[30:41] morning it's Bulletproof Coffee and

[30:44] while that happens is because coconut

[30:45] oil in your bulletproof so sorry let me

[30:48] back up Bulletproof Coffee it's organic

[30:51] coffee so you'd make it in like your

[30:53] coffee pot just normal and then you're

[30:55] going to put it in a blender and you're

[30:57] going to add a table spoon of coconut

[30:58] oil and a tablespoon of grass-fed butter

[31:00] and you blend it up that's called

[31:02] Bulletproof Coffee and the theory behind

[31:04] that and this is actually researched is

[31:06] that the coconut oil is a medium chain

[31:09] fatty acid it's instant brain food so

[31:11] that way if people are starting off

[31:13] feeling kind of loopy in the morning

[31:14] without breakfast this gives their brain

[31:16] instant food right away and it also

[31:18] increases mental Clarity and since

[31:20] coconut oil has no sugar it's not going

[31:22] to increase your insulin level so you're

[31:24] still good with that so you can actually

[31:26] have Bulletproof Coffee however cream

[31:27] steamer and stuff like that that's first

[31:29] of all it's not natural it's a dairy

[31:31] product um it's vastly uh pasteurized

[31:35] processed and it does have sugar most

[31:38] creamer yeah so Bulletproof Coffee would

[31:41] be a great alternative for that it's

[31:43] butter you said what kind of butter

[31:44] grass-fed raw butter oh grass-fed raw

[31:46] butter mhm and if you can't get that um

[31:49] if you go to Whole Foods and that you

[31:51] can actually get it yeah they have like

[31:52] ancient Organics ghee and stuff like

[31:54] that it's good ghee ghee ghee yeah I

[31:57] think and you said coconut oil coconut

[31:59] oil yeah and that will not increase your

[32:01] insulin so that's okay to have in the

[32:04] morning both yeah CU that's what it is

[32:07] that's what bulletproof is but what

[32:08] bulletproof did is they kind of made

[32:11] their own oil to use instead of coconut

[32:13] oil they made their own special oil if

[32:15] you look at the ingredients it's coconut

[32:16] oil but they just like to make cuz they

[32:19] turn the term bulletproof so they also

[32:21] wanted have things to sell to the public

[32:24] in my opinion it's a little bit of a

[32:25] ripoff but cuz you're going to get the

[32:27] same thing from coconut oil you don't

[32:28] need to buy their products just make the

[32:29] same thing so some morning you had to be

[32:32] really alert you could throw that in oh

[32:35] I I do it every day and once you have it

[32:37] it tastes so good that you'll never go

[32:38] back to yeah tastes so good does it's

[32:42] amazing and then if you have a vitam mix

[32:45] which is like the blender on steroids I

[32:47] mean it turns into like this like foamy

[32:50] beautiful just creamy

[32:52] goodness and is awesome yeah um I have

[32:56] trouble drinking black coffee uh unless

[32:59] I had breakfast I I just gives me

[33:02] terrible idea the butter and the coconut

[33:06] oil help with that yeah because coffee I

[33:10] mean if anyone here gets the marola

[33:13] newsletters you're starting to get these

[33:14] massive benefits of coffee and what

[33:17] happens is if you add fat with that

[33:18] coffee it increases the absorption of

[33:20] all those antioxidants those those good

[33:22] natural compounds in that coffee so I'd

[33:24] be okay yeah but it's got to be organic

[33:26] coffee is like the number one pesticide

[33:28] sprayed Bean so if you're getting just

[33:30] conventional coffee you're not getting

[33:32] these benefits so make sure it's organic

[33:35] CCO has organic right now by the

[33:37] way yeah but yeah try it because I think

[33:40] that would help you know yeah get it I

[33:44] think it would

[33:45] help any other questions is the Costco

[33:49] organic already ground or no it's in

[33:51] Bean no I I grind my beans fresh every

[33:53] morning I like good coffee good strong

[33:56] coffee yeah I don't mess around when it

[33:58] comes to my car I'm from Seattle I mean

[33:59] come

[34:00] [Laughter]

[34:03] on crazy any other

[34:07] questions it's a tablespoon of coconut

[34:09] oil a tablespoon of butter and about I

[34:12] go until like the my coffee pot hits the

[34:14] four you know I make enough for me and

[34:18] the girl but I like to take it right

[34:20] when it hits the four I go important in

[34:22] the blender cuz that's like the

[34:22] strongest part of the coffee right there

[34:24] and I like it really strong and she

[34:25] likes it kind of weak so it's like

[34:27] perfect

[34:30] yeah yes a tablespoon of butter

[34:34] tablespoon of coconut oil and about two

[34:37] cups of

[34:41] coffee yep anything

[34:44] else yeah what other suggestions are

[34:47] there for your first meal I mean when

[34:50] you're eating your first it doesn't

[34:51] matter what you start with or well no I

[34:54] mean proteins or no it really doesn't

[34:57] but obviously for every meal you want to

[35:00] have a good healthy protein you want to

[35:02] have vegetables good healthy fats so

[35:05] anything that's not like bread cereals

[35:08] and Grains I would say it would be

[35:09] awesome so use the what poached eggs or

[35:13] something y that'd be

[35:15] awesome I eat I eat eggs like a mad man

[35:18] yeah at least for a

[35:21] DayM healthy fats egg yolks are awesome

[35:23] for you it's good for your eyesight

[35:26] that's one of the 20 Foods good for your

[35:28] eyesight that Dr D came out with so

[35:30] about grains what about quinoa and Amar

[35:32] quinoa and what amaranth is another good

[35:35] one okay yeah quinoa and chia seed are

[35:37] not a true grain okay they call them

[35:39] pseudo grains they're a little bit

[35:40] different they're more in the vegetable

[35:42] side and what's cool about quinoa is

[35:44] that's it's one of the only uh

[35:48] vegetarian complete proteins you can get

[35:50] one of the only you can get you can have

[35:52] complete protein if you mix all these

[35:54] Foods together but quinoa is one of your

[35:56] complete proteins Al together

[35:58] yeah that's fantastic I get a ton of

[35:59] quinoa MH anything

[36:04] else awesome well thank

[36:07] [Music]

[36:26] you

[36:28] [Music]