The COMPLETE GUIDE To Intermittent Fasting For Beginners - Do It CORRECTLY | Dr. Mindy Pelz

[00:00] Dr. Mindy here and on this video I am going back to the basics on fasting. Okay so I wanted to go back and really make sure that we created some foundational lessons here on my channel

[00:15] on how to start to fast appropriately and get the most out of fasting. If again you're new to my channel I just want to point out that what I teach here is fasting variation. I call it a fasting

[00:28] lifestyle where we show you how to go in and out of different fasts I show you how to go in and out of different eating styles. So in this video I'm going to go through five foundational principles

[00:40] that you need to know about intermittent fasting. First thing why do you need to intermittent fast? I actually got asked this question on a podcast interview the other day and I was like oh my gosh yes that's like the elephant in the room we should probably all be talking about and the reason that

[00:56] we love intermittent fasting and the research is so good why so many people are jumping on board is that you have to remember you have two energy systems one where you pull energy from the foods you

[01:10] eat and one where you pull energy from the fat you burn. The easiest way to tap into the fat burning energy system is through fasting specifically intermittent fasting. So the number one reason is

[01:24] because if you're just eating all day you're never accessing the fat burning energy system and there's a whole neurochemical world waiting for you there that will help heal you and help you lose weight

[01:37] make your brain stronger slower the age slow the aging process down so many miracles happen over here. Second thing I want to bring we're talking intermittent fasting so I want to bring your attention to two of my favorite studies on intermittent fasting. The first New England Journal of Medicine, December

[01:54] 2019 did a meta analysis of over 1500 peer reviewed journal articles and had determined that intermittent fasting should be the number one line of treatment for conditions like obesity, diabetes, Alzheimer's

[02:12] dementia, MS, few other autoimmune conditions some pre-imposed surgeries. The list was quite impressive yet not everybody knows how to do intermittent fasting so we're going to get you the skills you need

[02:25] on how to intermittent fast on this video. One of my second favorite intermittent fasting studies women you guys should know about this that they looked at over 2000 women that were going through

[02:38] breast cancer, traditional breast cancer treatment and what they found is that if they intermittent fasted after they were done with the treatment they had a 70% less recurrence of that breast cancer.

[02:50] That's crazy so if you want to prevent breast cancer let's get you intermittent fasting if you're going through breast cancer let's get you intermittent fasting bottom line okay so to me that's why we

[03:03] have an energy system that heals intermittent fasting is going to teach you how to do that. Okay so how many hours is intermittent fasting a lot of you guys have different opinions on this

[03:15] I'll tell you what I like I like intermittent fasting is a 13 to 15 hour window where you are not eating so that window starts the minute that you put food in your mouth the last bite of food that

[03:28] goes in your mouth the minute after you chew it all up goes down into your stomach that starts the minute one and you can go 13 to 15 hours out from that point. If this is going to be a stretch for you

[03:42] in the menopause reset I have steps you guys where I put in my fasting chapter I put down all the steps that you can do to slowly build yourself up to this 13 to 15 hour place so I just can't emphasize

[03:55] enough how 13 to 15 hours is phenomenal okay third thing once I decide to eat what do I how do I break my fast this is a question we get a lot so with intermittent fasting you're only 13 to 15

[04:09] hours without food so what you break your fast with is really almost anything you can pretty much do anything but there are some strategic things that we like to encourage people to break their fast

[04:21] with for example fat fat is a phenomenal way to break a fast I like avocados I live in California some of my favorite food is an avocado I love nut butters I love ghee we also if you guys like

[04:36] MCT oil I'm a fan of bulletproofs MCT oil C8 MCT oil those kind of things are Andreas seed oils I put them in scoops in of tablespoons and just drink them straight from my spoon but it really helps

[04:50] to break it with fat because it'll stabilize your blood sugar and fat will will cause a hormone to be secreted called CCK CCK goes up into the brain and tells the hunger hormone to shut off so

[05:05] those of you that are nervous about binge eating after you intermittent fast try breaking it with fat because it stabilizes hunger and keeps you in ketosis too so fourth thing what or once I fasted

[05:19] I broke my fast with fat okay now I'm going to eat what am I going to eat so we like for you to do what I call keto bionic if you are just new to this I want to give you three foundational principles

[05:31] to food that I want you to use while you're practicing your intermittent fasting so the first one is I want you to pull out all refined carbohydrates so these are the breads the pasta the cookies the

[05:43] crackers pull those out step number two I want to make sure that you're eating good oils not bad oils I've done several videos on that I'm sure my team will link it here so you can find those videos

[05:55] but let's swap out your oils and then the third thing that is really important when we start to intermittent fast is that we get rid of the toxins so these are really toxins in your food these are your nitrates and the red dyes and the blue dyes and all the preservatives that artificial coloring

[06:12] type foods those will actually even things like neutral sweet those will make you more hungry so if we pull the carbs out we swap the fats out we pull the toxins out you're going to find 13 to 15

[06:25] hours is actually quite easy to do okay I got to interrupt this video because I have a free guide for you so you can master fasting it's called a beginners guide to a fasting lifestyle and all

[06:37] you've got to do is click here and you can jump right in okay last thing number five and this we get all the time okay well what can I drink in my fasted state so ideally water is the best but if

[06:53] you like coffee you can drink coffee I have two requirements on coffee for you one is that it has to be mold-free and two is it has to be chemical free so it needs to be organic we have resources on

[07:07] our website to show you my favorite toxic free coffee but toxins make you insulin resistance so this is not go to Starbucks this is okay let's lean into some coffee that's a little cleaner and that

[07:21] will keep you in a fasted state now if you want to put raw cream in there that's that's fine you want to put some butter some C8 bullet proof oil you can put that in there so you can have coffee you can have tea you can have water I'm going to give you a little hack trick that I like when I'm

[07:38] fasting I lean into mineral water specifically a growl stiner is one of my favorite because it's high in potassium which is a mineral that fasters lose a lot of when they start fasting usually longer

[07:51] than intermittent fasting so there you go they're the five things that is literally like the foundational way that you start to fast if you got a copy of the menopause reset and you're reading

[08:03] through it and you're like oh my god I want to start fasting now this is it this is where you start is in this video okay so if you love this video you're going to want to check out the next video

[08:15] in my fasting series I know that fasting helps you lose weight without changing your food but if you're intermittent fasting and gaining weight then I really recommend that you look at three food