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Language: en
today I'm going to talk about the five
biggest mistakes you can make if you're
want trying to lose weight using
intermittent
fasting the first mistake is midnight
snacking now before we can understand
why midnight snacking is such a big
mistake I need to actually give you a
little more background information about
intermittent fasting are you ready let's
dive in so what is intermittent fasting
well here's a myth I want to bust right
off the bat intermittent fasting is not
some new complicated uh Trend that only
appeared a few years ago in fact
intermittent fasting is one of the most
natural thing your body already does
every single day your entire life think
about it fasting means that you're not
eating and when you're sleeping at night
you're naturally not eating so you're
fasting for seven or eight or maybe even
10 hours without even trying all right
and this is actually really important
because your metabolism performs in a
very specific way when you are actually
fasting all right uh and I'm going to
talk about that in just a few minutes in
fact fasting overnight is where the word
breakfast comes from right you can eat
breakfast you are breaking your fast
you're literally breaking your overnight
fast so intermittent fasting is
something that we do naturally but if
you want to actually use it for health
to lose weight to optimize your
metabolism
to um fight harmful body fat and get rid
of excess body fat the way you do this
is by extending your natural fasting
period all right so whatever you're
doing during sleeping you extend it on
both sides of the equation kind of like
taking a bookends of a bookshelf and
just adding stretching them out and
adding a few more books in between there
all right and the way to do this is
actually to work on your last meal of
the day which is dinner and your first
meal of the morning of the next day all
right the longer the gap between the
meals it gives your body more time the
bigger opportunity to burn down its fuel
because that's actually what happens
during fasting all right it Taps into
your body fat so while you're sleeping
and fasting you're actually burning down
fat pretty amazing right you're sleeping
and burning down fat you're not
exercising that's actually how our body
is hardwired all right so when you're
fasting
it not only burns down fat it also
resets your
metabolism part of this is the fact that
when your insulin levels are low meaning
that you're not eating so insulin level
naturally goes back down insulin is the
hormone that your pancreas produces to
be able to draw energy from our food
into your cells when you're not eating
insulin levels naturally go down and
that over time that if you switches your
metabolism into a gear kind of like in a
race car you switch gears from fuel
storing mode which is what insulin
actually does helps you store fuel into
fuel burning mode so literally you are
Switching gears you're switching your
metabolism from storing energy to
burning down energy when you are
actually sleeping and the great thing is
by the way intermittent fasting isn't a
oniz fits-all approach there's actually
no strict rules about how long you have
to fast to get the benefit just sleeping
okay and you want to get good deep sleep
because that's the other thing is that
the kind of metabolism fat burning all
right the the optimizing your metabolism
uh that actually happens when you get
good deep quality of sleep so you know
waking up every few hours whether it's
going to the bathroom whether it's
checking your email you know insomnia
that doesn't count you want to get
really really good deep sleep which is
why we talk about sleep being so
important all right but first I want to
talk a little bit about how to actually
um extend your natural fasting period
now some people might want to naturally
extend their overnight fasting period by
skipping breakfast right and that's an
easy way to go from let's say eight
hours of of fasting to being able to uh
let's say you're sleeping eight hours
eight hours of fasting to be able to
extend it a little bit further if you
wait an hour after you get up before you
eat breakfast you've just gained an
extra hour of fat burning all right now
here is where the key for not eating a
midnight snack comes in all right when
you eat dinner all right you're eating
uh food your insulin Rises your body is
still from all day long still in fuel
storing
mode okay um your metabolism isn't able
to burn fat it is focused on storing all
that energy right now when you're done
eating if you're if you're done eating
uh then your insulin levels come down
then your body's going to say oh I guess
we're done storing fuel let's switch
gears to fat burning mode so pretty much
happens once your insulin levels go down
after eating a meal all right now uh the
fact of the matter is that if you are
eating a midnight snack one of the
things that you've actually done is
you've actually interrupted your fasting
period because let's say you eat dinner
at 7:00 and you get done at 8:00 all
right some of you may have heard me talk
about this before you put your dishes
away now your body is actually saying
all right I guess we're done storing
fuel insulin levels come down you get
ready for bedtime and now you're into
fasting mode all right and you're going
to take that all the way through the
evening so let's say that you go to bed
at 11 o'clock and you sleep until 7
that's eight hours let's say you get
good quality sleep all right you're
going to get eight hours of of fasting
um uh from your sleeping time but if you
actually don't eat
after you put your dishes away then
you're going to gain those extra 3 hours
from 8:00 to 11:00 if 11:00 is the time
you go to bed I know you might go to bed
later or you might to go to bed earlier
but you get the point is that once you
put your dishes away if you don't eat
anything your fasting period starts to
rev up right away because the insulin
levels will actually come down but if
you actually have a midnight snack guess
what you do you're revving your
metabolism back up into fuel storage
mode so you're not going to be able to
burn fat and that cuts in to the useful
period of fat burning that you're
sleeping that you're going to get you so
this is why midnight snacking late night
snacking is something that actually is
one of the biggest mistake you can do if
you are actually trying to do
intermittent fasting all right so that's
one of the things that is a big mistake
a lot of us actually have this urge for
just one more bite of something and by
the way maybe it's something not
particularly healthy at night you know
some chips a slice of cake you know even
something healthy like a slice of fruit
this little snack will sabotage your
full fasting window that you could
actually you get all right put your body
back into fuel storing mode and delays a
time where you begin to burn fat so
throwing snacks into your body late at
night M that snacks give it more fuel
when it's trying to wind down for the
day all right so don't do that now um
here's a solution all right no eating
after you put your dishes in the sink
that's my recommendation let's again
walk through this you are actually
eating dinner at 7:00 you're done after
an hour let's say it's 8 o'clock you put
your dishes in the sink all right now
you are done eating for the day so you
actually telling your body your body's
going to sense this no more Foods coming
in it's insulin's going to come down
it's time to switch gears into fat
burning mode and now when you go to bed
let's say it's at at 11:00 at night you
are actually going to be
um in fat burning mode all right um and
during intermittent fasting mode and
you're going to carry that all the way
through for your eight hours of sleep
until the morning and any of you want
you want to get a little extra out of it
hey Skip breakfast or eat breakfast a
little bit later give yourself an extra
hour and so think about it 8 o'clock
dishes in the sink no more food till 11
and 11 o'clock you go to bed that's
three hours now you're going to sleep
for 8 hours 3 + 8 that is 11 hours now
delay breakfast for an hour that's 11 3
+ 8 is 11 plus one more hour that's 12
hours and that's how you actually take
12 out of the 24 hours of your day to be
bit in metabolic intermittent fasting
fat burning mode so don't eat midnight
snack that is actually a mistake by the
way the other thing that actually
happens you got to realize while you're
in fasting other things are happening
your gut microbiome your healthy gut
bacteria 39 trillion bacteria that are
involved with lowering inflammation
boosting immunity and helping to
communicate for better brain function
during sleeping and fasting those
systems your immune system your gut
health are also resetting so you're
getting a fresh uh system for the next
day it's kind of like you know cleaning
up uh after the day all right and you're
going to get ready for the next day
clean up everything like at a restaurant
after the restaurant closed es no more
food right the kitchen staff is going to
wipe everything SP and span ready for
the next day that happens in your gut
that happens with your immune system and
by the way an extra little bonus is that
while you are
sleeping and fasting other things are
actually happening there's something
called autophagy autophagy is sounds
like a complicated word and it's
actually a scientific word that
basically says that your body is
cleaning up old dead cells you know the
cells that are not doing the same job
that they used to they need to be
cleaned out and replaced autophagy is a
cleaning up uh kind of the spring
cleaning uh that occurs while you are
fasting as well so Mother Nature has
actually designed our bodies in a really
clever way when we are sleeping we're
actually quite active we're cleaning up
our dead cells we're we're also draining
um any toxins out of our brain through
the sewer system called the glaic system
I made another video about this if you
want to check it out it's actually
burning down extra fuel burning down
extra harmful body fat it's resetting
our gut it's actually helping our immune
system reboot so sleeping is really
important fasting at night and not
eating a midnight snack is something
that you can really do that's important
for your health all right so that is one
of the things that I want you to
remember mistake number two when you're
trying to lose weight by intermittent
fast
all right eating too much at a meal now
so here's how it goes you're
intermittently fasting all right so
you're extending the time that you're
not eating so naturally you're going to
be hungry when it is time to eat and it
might be tempting to think well if I'm
only eating During certain Windows I'm
just going to eat as much as I want
during those times wrong absolutely not
you do not want to overload your
calories during the eating time all
right so your portion control is
actually really important we're going to
talk about portion control in a second
but remember food is our fuel that fuel
gets turned stored into our cells and
gets stored into our muscle it gets
stored into our body fat and our body
fat by the way our fat cells are our
fuel tanks so when you're eating
calories which is just the name that we
call the unit of energy that comes from
our food it gets stored in our body fat
when we're eating we're loading up our
fuel just like putting gasoline into a
car filling up the fuel tank and the
more you eat the more fuel you have
which means you got more to burn off so
if you want intermittent fasting to be
working for you you do not want to
overload when you eating you don't want
to build up more fat more fuel uh tanks
then you're going to burn that doesn't
move you towards weight loss it doesn't
move you towards Health in fact it's
going to cause weight gain and when too
much fat builds up especially the
harmful body fat called visceral fat
then you're going to actually get
inflammation because big masses of fat
are highly inflammatory all right so
what do you do what's a way to actually
control the amount that you eat I call
that portion control and the way to do
this is to take it really naturally
don't weigh your food all right I like
to use sort of this um Asian the
philosophy called harashi bunmi it's a
confusion saying translated into
Japanese that basically means stop
eating when you're 80% full now you
might say how do I know when I'm 80%
full well actually your body will tell
you and a good trick to actually learn
is that when you eat and you feel
satisfied that you have had something to
eat you're probably 80% full by the time
you feel
full you're stuffed all right so you
don't want to be full you want to be
satisfied and the way to do this is to
be more in touch with your body and you
know basically that's super important
for health is to be in touch you know
live in the presence of your body and
feel how your body uh is responding to
what you're doing to it and the
environment it's in now this whole idea
of harachi banme um became popularized
because in Okinawa which is an island in
Japan uh this is one of the the blue
zones around the world it's a place
where people live long and live well at
the same time right that's actually what
we want to do we want to be vibrant we
want to have a lot of Vitality want to
live a long time that's in Oka anawa and
they actually practice harachi bunme all
right um and they do it every single day
and it's very naturally natural for them
they also eat mostly a plant-based diet
most of them are vegetarians and they
exercise and they've got good social
structure but here we're actually
talking about um the idea of not eating
too much so when you're eating if you
eat slowly and Savor your food chew your
food and if you eat with other people
and you have you know meaningful
conversations you're not going to be
eating too quickly all right then your
stomach is going to get filled up and
your stomach is going to know when
you're actually 80% full it'll signal to
your brain hey you know what we got a
lot of food here we're getting filled up
and that's when you can actually feel
satisfied and stop eating all right you
don't eat to clean your plate you don't
eat to feel your belly bulging full
we've all been through this if you ever
been to a family holiday like thank
American Thanksgiving right think about
it you're starving all day you go to you
know whether it's at your house or
somebody else's house or a gathering any
holiday gathering that's known for
delicious food and lots of people when
you get there you associate the event
right the holiday with eating a lot of
great food so you take a plate you pile
the food on and you eat it and you're
usually very excited maybe you didn't
eat earlier in the day so you're really
hungry and eating a lot and eating
quickly and then what do you do you go
back and take more all right and when
you take more you eat one more bite and
you you've been there I've been there
all of a sudden you kind of regret the
fact you took so much food on your plate
for seconds like one more bite and you
go oh man that's what I'm way too I'm
way too full now all right so don't fill
up your plate eat slowly pay attention
to when you feel satisfied all right
this a mental thing you got to pay
attention to how you're you're feeling
all right don't pay attention to the
plate eat more slowly pay attention to
how you feel when you're eating take
smaller bites chew it savor it all right
now many countries around the world that
have delicious food like the
mediterraneum they Savor their food they
enjoy every single bite of it and in
fact if you look at the Mediterranean
the traditional Mediterranean um uh diet
and the cuisine and also the patterns of
people who are there the families when
they're eating they're not talking about
their problems of the day they're
talking about the deliciousness of the
food so they're also being Mindful and
appreciating the food they're great
they're grateful for the food that
they're
eating so this is also by the way the
savoring of the food eating slowly and
feeling satisfied this is why you should
always eat the tastiest food you can
find you know some people call it you
know being a foodie I don't think you
need to be you know like a fanatic about
good food all the time but every one one
of us have our own preferences for what
tastes really really great all right and
you should look for that for every
single meal now the other little tip for
you know eating to the point that you
know you're 80% full is between bites
don't just keep shoveling food in your
mouth between bites ask yourself am I
still hungry or I'm just eating because
there's food in front of me at some
point you're going to feel like you know
what I'm pretty satisfied I can actually
put my Fork down and I'm good and you
should try doing that sometimes you put
your fork down it's not in your hand
that's actually a good prompt for you to
maybe you know push back a little bit
and you can actually stop eating all
right A lot of times we don't realize
when we are actually consuming calories
to the point where we have overeaten so
don't clean your plate be mindful listen
to your body when you're actually
satisfied and not when you're actually
feeling actually full all right now
portion size is another issue okay um I
I you know and I'm going to tell you
like whether someone someone at a
restaurant serves you a big plate of
food or whether you serve yourself from
you know like a plate that's being
shared around the table I can tell you
there's a phenomenon that's I call the
all you can e phenomenon right and this
is basically where there's no limit got
a lot of options you kind of feel like
you should pile up your plate and you
should eat more nothing could be further
from the truth if you've ever been to a
buffet at a Cino or anywhere where they
actually have big big piles of buffet
food more food does not give you more
satisfaction this has been studied and
it certainly doesn't give you more
health so here's what you do you should
actually take a smaller if you're at a
buffet all right take a smaller plate I
know they serve big plates actually some
smart buffets actually only give you
small plates so you're not going to eat
as much food but that's the trick take
the smaller plate take the dessert plate
take the bread plate for uh for for for
if you have a choice and then take
little bits of food to put on it it
sounds simple but it really works and
Studies have shown that when you eat
from a smaller plate you're likely to
eat less but still feel satisfied all
right now it's a little bit of a brain
trick because when the brain sees a big
plate a full plate um uh it wants to eat
it all but if you the brain sees a
smaller plate being full it actually
thinks that you're going to get more
food than you actually are all right and
then finally fin I got to tell you about
not overeating you got to quit The Clean
Plate Club that's a big mistake if
you're trying to um optimize your
intermittent fasting and you feel like
you've got to clean your plate I know
our moms all told us and maybe the lunch
lady in grade school told us you got to
clean the plate all right don't waste
food all right you got to know something
The Clean Plate Club it's an outdated
concept was developed during World War I
and it was to encourage people to take
too much food not to add a ton of food
and eat it all it was just sort of
whatever you're taking don't take too
much and if you're going to take
whatever you're going to take do make
sure you're eating it so you know
there's enough food for everyone all
right so somehow uh after the war and we
had more abundance of food that Clean
Plate Club got translated into pile up
your plate and finish it all don't worry
take less don't finish it all when
you're feeling satisfied even if there's
some food left over it's okay don't
finish it all right um and next time
just take a little bit less here's
another thing you you can kind of judge
yourself on this if you are eating and
you kind of realize that after you eat
on a regular basis you're feeling
sluggish you're feeling a little bloated
you're feeling uncomfortably full that
is a good sign that you're eating too
much all right and you got to go back
and say am I cleaning the plate am I
getting seconds never takes seconds all
right you know do you have this uh all
you can eat
mindset don't do it all right switch
your mindset to eating until you're
satisfied 80% full then step away step
back all right that's one way that
you're actually not going to
overload your calories when you're
eating and then make intermittent
fasting less effective because
intermittent fasting is going to be
burning down that extra body fat but
guess what when you're eating if you
overload now you got a problem because
now you're like sort of one step forward
and then overeating takes you two steps
back you got so much more body fat to
burn down too much more fuel to burn
down all right mistake number three
let's talk about this eating Ultra
processed foods now everybody knows by
now that ultr processed foods are not
good for your health and I'm not going
to go into every single reason that it's
not good for your health but if you're
going to actually go to the effort of
optimizing your intermittent fasting
don't set yourself back by eating junk
junky food junky Ultra processed foods
listen you know what I'm talking about
chips candies snacks in a bag from a
factory anything that's fluorescent
colored sugary you know artificially
spiced factorymade cakes and cookies
frozen foods that you have to like toss
in the microwave to Nuke and heat up
look these are things that most of us
grew up as part of our daily diet like
I'm the same way as you I grew up that
way as well um but those are actually Al
ultr processed foods and they're not
good for you in fact they set you back
if you're trying to intermittently fast
and I got to also tell you there are now
companies that are producing so-called
healthy Ultra processed foods but here's
the trick just go ahead and look at the
ingredient label and if you look at the
ingredient list on the side of a box or
a bag or a can or a jar and you see a
bunch of words ingredients that sound
like they belong in a chemistry lab
that's your red flag that this is
probably an ultra processed food you
don't need to be a scientist to know
what all these chemicals do to you you
should assume that they're probably not
good for your body all right now I got
to tell you why these foods are such a
problem for one thing it's been shown
that Ultra processed foods eating Ultra
processed foods all right disrupts your
gut microbiome remember the gut
microbiome are the healthy 39 trillion
bacteria that live normally live in our
gut inside our colon all right that's
the lower part of our gut they live in
an area of the colon called the seeum c
c m it's right by the appendix these
healthy bacteria do us a world of good
they really help our health they lower
inflammation they improve our immunity
they streamline our metabolism they help
us heal faster from the inside out they
text message our brain to keep us in a
good mood all right and they make us
insulin sensitive
all right when you eat Ultra processed
foods you're eating all these chemicals
the science lab the chemistry lab we
talked about and these can actually
damage your gut bacteria you damage
those bacteria that are responsible for
lowering inflammation in your body
what's going to happen inflammation is
going to go up that is not what you want
if you want to actually uh be healthy
and it's also not going to help you
because damaging your gut microbiome
also damages your metabolism which makes
it hard and your insulin sensitivity
glucose sensitivity and now you're
actually not going to be able to burn
body fat the same way when you're
intermittently fasting as well all right
so here's a little tidbit you need to
know how do you know when you've got
good gut health well there's a lot of
ways you know most of us who are walking
around uh normally feeling okay in our
gut and then sometime you feel like oh
man I feel Cy I feel gassy you might
have some diarrhea or loose stools uh or
you might be constipated and you just
feel bloated all right those are all
signs those those are not just general
signs now we know they're probably
signals you know like uh signal flares
distress flares that your gut sending
saying you know gut microbiome is not
doing so well well as a researcher I can
tell you we're beginning to actually
figure out ways to tell whether or not
your gut microbiome is in good shape or
not and a simple way is seeing if your
your gut back bacteria are diverse what
does that mean diverse gut bacteria well
you got a lot of different species of
bacteria so think about your gut
microbiome as an ecosystem a
neighborhood with a lot of different
types of bacteria and as you know a good
healthy uh ecosystems got a lot of
different types of organisms in it like
a neighborhood a good healthy
neighborhood it's usually pretty diverse
not the same people all the time you've
got people with of different you know
Stripes all working together it's a it's
a much richer healthier neighborhood to
have diversity and good healthy gut U
microbiome is very very diverse now
Studies have shown that when you eat
ultra-processed Foods you know what
happens you decrease the gut diversity
in fact one study showed that you can
decrease gut diversity by eating ultr
processed foods by up to
40% that's huge all right and when you
decrease that diversity you're
decreasing the functionality the the
benefits that you get from good gut
health as well all right so that's why
I'm actually saying that you you the
diversity of the gut is crucial eating
Ultra processed foods actually can wreck
the diversity and what do you end up
with you end up with increased
inflammation you end up with less
optimal metabolism and glucose
sensitivity is not going to be quite so
good you're going to have weight gain
and all the problems that come with all
these issues you know with inflammation
as one of the root causes of many
chronic diseases so my protein tip to
you if you are trying to get the most
out of intermittent fasting is swap out
the ultra processed foods swap in Foods
uh that are made with fresh uh
plant-based Whole Foods all right and
and along with that tip is learn how to
cook all right cook using fresh
ingredients so you know every element
that you're actually putting into your
body now I know people who like to cook
like they're like yeah that's great I
would love to do that I do that all the
time all right myself on the other hand
some people goou know cooking is not my
thing I I don't know how to cook I I
don't know how to do it well look I can
tell you if you don't know how to cook
um You probably don't really aren't
really tuned up to shopping I'm going to
make a video on that at some point how
to how to cook and how to shop uh in
healthy ways but one of the things you
want to be able to do is to just pick an
ingredient that you like to eat let's
say it's Tomatoes then go on to um
YouTube and look up a recipe just put
tomatoes recipe if you want to make it
simple or quick put simple and quick hit
search and watch a video and someone
will want you show you how to do it like
you know somebody who really knows what
they're doing that's a way that we can
actually teach each other and learn and
then you're actually going to be eating
whole Fresh Foods and you're not going
to be so tempted towards um eating these
Ultra processed foods I'm bringing up
tomatoes because I'm thinking about you
know something that you might want to
have like salsa all right um why get it
out of a jar or a can when you you can
actually make it yourself all right
think about that all right or guacamole
all right hey there check this out I've
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access the resource now back to the
video so make sure you know what you're
eating that's good for your health that
is actually going to have impact on how
well your intermittent fasting goes so
if you're trying to get the most out of
inter fasting don't eat Ultra processed
foods all right mistake number four what
do you think that is it is drinking
soda you know colas other types of sodas
you know the so-call fruit flavored
sodas and this is even regular soda or
even diet soda all right now I'm GNA I'm
not going to name any Brands but you
know exactly which ones that I'm talking
about we all grew up drinking sodas hot
day you want to Slick your thirst who
doesn't want a soda but here's the thing
soda is the one beverage that can stall
the progress you're making with
intermittent fastet now why is that it's
because soda regular soda is packed with
calories you know you can down a 12 oz
can of soda pretty quick quickly right
on a hot day SLI your thirst guess what
one 12 oz can of soda has up to 9
teaspoons of sugar that is a huge amount
of sugar imagine I gave you a glass uh
An Empty Glass and I put nine teaspoons
of sugar and told you just go ahead and
eat that that's all calories and we call
them empty calories because you know if
you actually ate sugar from a fruit for
example yeah you have some sugar it
wouldn't be N9 teaspoons full but you're
also going to get all these other
valuable bioactives from Whole Foods
you're going to get the dietary fiber
you're going to get the polyphenols all
those things actually help your health
all right in spite of the sugar and we
need some sugar anyway but for a soda
it's all sugar you're basically like
throwing it down into your system all of
a sudden you are you know that
intermittent fasting taking one step
forward all right you're taking two or
three steps backwards with a whole soda
so don't do it all right now whether the
issue with um even worse is this idea
like well then I guess I'll have diet
soda because it doesn't know those
calories okay it's true it doesn't have
the calories and a lot of people think
that switching to diet soda is going to
solve that problem but diet soda is also
sweet and the reason it's sweet is that
it's made with artificial sweeteners all
right and research has now shown that
even though those artificial sweeteners
don't have calories you know what they
do they don't get absorbed in your body
they trickle down into your your gut and
guess what they do to your gut
microbiome they can destroy and harm
your gut microbiome that's really bad
all right in fact one study showed that
artificial sweeteners the kind that
you'd find in soda can lead to a 50%
reduction in the diversity of your gut
microbiome 5 Z all right that's a huge
amount that's not what you want to do
with artificial sweeteners all right and
I don't care if that's an artificial
sweetener for your soda in a diet soda
or even in your coffee don't do it all
right um okay so when your gut
microbiomes out of balance again you're
going to be Lo losing your ability to
lower inflammation so inflammation goes
up not good for your health and it's and
your metabolism is going to be derailed
and now you're going to gain weight all
right and that's actually setting you
back from what the goal of intermittent
fasting is again this video is about
what are the mistakes that are made when
people actually want to um do get the
most out of intermittent fasting all
right now I want to give you kind of a
recommendation for substitute if you uh
don't want to drink of soda all right
and I call it the Holy Trinity I read
about this in my book Eat to beat your
diet all right the Holy Trinity of
beverages are get ready for it water tea
and coffee all right water tea and
coffee are the Holy Trinity of beverages
because they all can help you burn
excess body fat all right all of them
water even water actually when you drink
water actually um prevents you from
overeating it turns on fat burning tea
has Catans polyphenols that turn on fat
burning uh and improve your gut health
which helps to uh burn fat coffee same
deal chlorogenic acid and coffee can
help you burn body fat as well the key
with these uh beverages water tea and
coffee all right is not to add
sweeteners not sugar and definitely not
artificial sweeteners all right and a
little tip for you this is the my Pro
tip don't add dairy milk or Cream Dairy
Cream all right and the reason is the
fat in Dairy Cream or dairy milk all
right dairy products will actually form
little tiny bubbles all right around
those polyphenols in tea or in coffee
and when you drink it those little
bubbles will just kind of like uh run
down your gut and you won't absorb all
of them so you'll miss out on some of
those useful polyphenols you'll still
get some but you'll miss out on a lot of
it all right so what do you swap out for
uh dairy milk guess what nut milks
almond milk or oat milk totally fine soy
milk also fine does not form those soap
bubbles that Dairy does all right okay
so holy eternity beds remember that
that's great for um helping you optimize
intermittent fasting all right what's
the fifth mistake that we want I want to
talk to you about today and that is not
being phys Physically Active all right
the couch potato the sedentary lifestyle
you know all those things that we're not
supposed to do well listen movement
exercise being Physically Active helps
you burn calories and remember
intermittent fasting is burning down
extra body fat so if you're trying to
get the most out of B in fasting it's
going to be burning down fat you want to
actually help the body burn down fat by
being active you're actually going to be
boosting metabolism and you're uh going
to be aiding the intermittent fasting
during the day when you're awake because
don't forget if you're sleeping when
you're intermittent fasting you're
burning down while you're not moving
when during the day move it so you're
actually not going to be building up so
much um body fat the other thing about
exercise is it improves your insulin
sensitivity so your metabolism is just
more efficient and exercise improves
your circulation your blood vessels okay
uh the blood going through your blood
vessels make sure blood vessels your
vasculature
the endothelial cells that's a lining
the cells lining blood vessels a lot
healthier and those blood vessels by the
way are delivering not only oxygen and
nutrients to all of your organs but
they're also delivering the hormones
needed for a healthy metabolism as well
now here's the thing I'm not telling you
you got to join a gym you don't have to
hire a trainer you don't have to buy
expensive exercise or workout equipment
you can just stay Physically Active by
doing something simple like taking a
30-minute walk after dinner most people
can do that all right I don't care who
you are you can usually afford take 30
minutes out of your day but you can also
find you know other ways to add movement
into your day um choose the stairs
instead of the elevator or Park a little
bit further away from your office or the
store when you or when you go to the
grocery store the clinical research
backs us up that even moderate physical
activity like walking can lower your
risk of developing chronic diseases that
lowers inflammation burn down extra
harmful body fat visceral fat uh a study
in the Lancet by the way that's the very
prestigious medical journal found that
walking briskly for just 30 minutes a
day can reduce your risk of heart
disease by
35% simple right you don't need statins
you don't need all this other stuff
walking is actually a a simple solution
for that another study looking at
preventative medicine found that people
who are active lowered the risk of
develop metabolic syndrome which is
pre-diabetes by
30% so walking uh being active uh is is
really the way to go and if you're an
older person uh or maybe somebody who is
not regularly Physically Active walking
is a great way to start um I call
walking low impact High reward uh
besides walking you could try swimming
biking even dancing aim for 30 minutes a
day of walking and gradually build up to
an hour and what do you do don't spend
all day sitting around around sitting is
the new smoking all right small burst of
activities standing up walking around
stretching doing a quick set of squats
all those things can make a difference
if you want to get the most out of
intermittent fasting I hope you've
learned something from this video thanks
for watching and I will see you next
video Dr Lee
out hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there