Kind: captions
Language: en
today I'm going to talk about
intermittent fasting and present A
Simple Guide for beginners uh and this
is the topic that you've heard I'm sure
a lot about uh everywhere from social
media to uh television they probably
talking about the health and wellness uh
tips for dieting with your friends so uh
let me try to break it down for you in
simple ways that uh I think anybody will
be able to understand and also give you
some really simple tips on how to
actually do intermittent fasting and use
it to your Health Advantage the first
thing I need to tell you is what fasting
is fasting is a term that describes the
state of not eating all right when
you're eating you're not fasting when
you're fasting you're not eating when
you decide after you're fasting and not
eating for a while when you actually
decide to break your fast meaning stop
your fast uh you're going to be eating
again right that's what we call
breakfast all right so intermittent
fasting is the most natural thing we do
as humans because during the day we are
eating all right and while we're eating
a lot of met metabolic things are going
on I'm going to explain that to you in a
second um and we're going to be eating
breakfast lunch and dinner uh the food
is actually our fuel uh the fuel we
actually our metalism stores into our
muscles it's it's in our bloodstream and
we actually store it in our fat our fat
is our fuel tanks all right and then
when you're done eating uh a bunch of
things have to happen uh in order to
process that food but then at the end of
the day before you go to bed and you're
not eating for a longer period of time
your body senses that that's going to be
it you're done with food and then when
you go to bed uh you are not eating
right when you're sleeping you're not
eating all right most people aren't
eating and uh that's the longest period
of time where we are not eating and your
body um uh recognizes that and your
metabolism shifts gears into fasting
mode all right so you're not eating when
you're sleeping your body senses that
and shift into fasting mode uh when
you're actually sleeping all right and
there's all kinds of other things that
are actually happening there we're going
to talk about that uh as well okay so
eating during the daytime you are not
fasting uh when you finish your last
meal and your body then senses you're
not going to be having any more food
your metabolism shifts gears um uh from
storing the fuel to burning the fuel and
now you're fasting and you're fasting
the whole time that you're actually
sleeping okay so there's a lot of things
that are going on during this period of
time and I am going to actually explain
to you the steps so it can make sense to
you but I want to mention that
intermittent fasting which is not
fasting all the time but fasting
intermittently which is what we do we
sleep at night we're fasting we get up
in the morning and then we eat during
the day and then oh it's evening again
we're going to start fasting again
that's intermittently fasting all right
if it wasn't inter and all you were
doing is fasting you'd be on your way to
starving so uh let's say that you Don e
for a day that's a pretty long fast
extend that to two days or three days um
that's pretty extensive um there are
people who actually practice intensive
fasting uh that way there might be some
health benefits for some types of
situations to do that kind of fasting
but then uh if you were to be stuck in a
desert island all right or Stranded by
the side of the road uh where where
there's no food you keep on going you're
actually without eating you're actually
going to be starving and then eventually
your body will consume itself you'll get
skeletonized and that's the Continuum
all right eating is for fuel uh fasting
is between periods of fueling up uh and
you want to break it every now and so
you're intermittently fasting every
every single day of existence now this
idea of actually extending your
intermittent fasting for a period of uh
longer than just overnight actually has
been recognized for hundreds of years
religious practitioners like monks
across different types of religions
actually spent portions of their year
fasting right that's that's supposed to
be virtuous um and actually if you think
about these monks wind up actually being
pretty healthy overall they're actually
not sick they're actually pretty healthy
so something is actually happening
during this period we're fasting um our
body doesn't punish us for fasting it
actually rewards us for fasting and this
is actually why hman fasting is not just
a health Trend it's actually something
profoundly beneficial to our organism
our bodies and it has to do with our
blood glucose uh and and how our
metabolism actually uh works all right
so we're going to talk about this now
all right first let's talk about what
happens when you're eating so you can
understand by contrast what happens when
you're fasting when you're eating during
a day uh you're we're eating our food um
our food provides us the fu all right uh
basically we're loading up on fuel so we
have enough energy our body requires
energy just to be in existence not to
mention washing the dishes going for a
walk down the street taking a meeting
all those things take extra energy
and then I'm not talking about going to
the gym I'm not talking about uh you
know working out those are whole other
levels of energy so we we absolutely
need energy and that's why we eat our
food is our fuel and just like a car
where you actually need to fuel up on a
regular basis um you want to choose the
best quality of fuel as well all right
so this is a topic for a different video
but I just want to mention that when
you're eating uh the fuel for your
body's energy like a car that you're
filling up with gas you want to choose
the best possible Fuel and that's what
we're talking about plant-based Foods
organic foods Foods uh and avoiding you
know things with ultrapress foods and
microplastics and all those harmful uh
elements you don't want to be putting
that into your fuel tank all right now
how does your body draw that fuel in
well when you're eating um and glucose
is getting into your bloodstream that's
the fuel um your insulin Rises insulin
is a hormone made by your pancreas uh
and and there's another hormone called a
dipine they work together and basically
when you're eating food these hormones
come out and they're like ah look
glucose levels are rising I don't like
to use the word Spike that's actually a
triggering word glucose levels R
normally your insulin comes out all
right with a dip and Ne and they're like
okay time to draw that fuel into the
tank we'll leave a little bit in the
bloodstream and into the muscles for for
you to do whatever you need to do we're
going to start storing it all right and
so our body during the day when we're
eating our metabolism is focused on
storing fuel not burning fuel but
storing it you're going to be burning
some of it anyway but when every time
you're eating your you're storing it on
your last meal and you'll be doing this
three times a day or however many meals
you eat and even snacking but on your
last meal at dinner all right what's
going to happen is that you're going to
be done with your dinner so let's say
that you have dinner at 7:00 um and you
might have dinner earlier you might have
dinner later I'm just going to use this
as an example you have dinner at 7
o'clock most people in most countries
like the one I live in you know eat
dinner for about an hour I I know there
are many cultures that eat take take
their time to eat in a more relaxed way
it's probably healthier honestly but uh
um let's say that you start eating at
700 you finish eating by 8 you put your
dishes away and now you don't uh eat
anymore that's it you're done now what
happens is that your blood glucose is
actually um going up normally because
You' just eating fuel you the food has
fuel it's going to rise at your
bloodstream your insulin which has been
working all day basically said all right
let's go draw that blood sugar back into
the body leave a little in the
bloodstream bring into the muscles and
everything else we're going to store
into body fat and when you uh don't eat
again after that all right I mean
talking about no midnight snack no
Munchies uh while you're sitting and
streaming or whatever you're actually
doing uh watching television um that's
it you're done with dinner uh eventually
the insulin levels will go back down
because the glucose has been taken care
of all right you don't you don't need to
draw any more fuel there's no more fuel
to be had inside levels go down and now
it's a long enough period of time now
your body your metabolism senses hey
that was the last meal so it shifts
gears
your metabolism shifts gears from fuel
storing which is what you do during the
day it shifts gears into fuel burning
mode all right so from fuel storing mode
during the day when you're eating
because your food is your fuel and you
got to store it to fuel burning mode
that's when your um insulin goes down
when insulin is up your body is focused
on storing when insulin goes down which
is when you've had your last meal now
you're ready to go to bed and you're
your body senses the insulin levels are
going down that's why you don't want to
have a midnight snack now your body
shifts gears like a race car at your
body and now it is switching from fuel
storing to fuel burning mode so if you
don't disturb that uh you know uh before
you go to bed and then you're going to
fall asleep your body is going to be in
fuel burning mode that's that's an
amazing thing a lot of people don't
realize is that when you're fasting at
night when you're sleeping when you're
not eating when you're fasting your body
your metabolism is actually burning down
fuel so you're actually losing weight
without having to work out just by
sleeping seems like a paradox but
actually no this is actually how the
body is actually hardwired to actually
work this is how your metabolism
actually works so let's say that you go
to bed at 11 o'clock all right you might
go to bed later earlier but let's use 11
we know that you're supposed to get
eight hours of sleep this is what all
the research has shown if you want to
actually find a kind of a happy uh uh
number to say this is about the right
amount of hours for everybody for you to
get good some good sleep actually it's
different for every individual but you
know on average it basically seven to
eight hours is what's been shown in in
human studies to be beneficial all right
that's eight hours of no eating that's
eight hours of insulin being down that's
eight hours of your body shifting into
gear into fat burning mode and during
that time you know the f it's actually
burning it's burning fat from your
harmful excess visceral fat so while
you're sleeping you're burning away that
harmful fat excess fuel right uh that's
actually a good thing you want to burn
away burn that away uh and um and all
the way into the morning and then when
you wake up and we've all been trained
to wake up and eat breakfast right away
right that that that's what my mom
taught me but actually when you wake up
in the morning you've been fasting all
night let's say eight hours or more
because got to add those hours you
didn't after dinner uh you get up and
you break your fast all right by sitting
down having breakfast so you're you're
going to have high quality fuel high
quality food for breakfast you know
coffee is good fruit is good yogurt is
good those are all high quality sources
of fuel and then your um metabolism your
your glucose goes up insulin goes up
metabolism shifts gears back into fuel
storing mode from fuel burning mode mode
while you're sleeping to fuel storing
mode when you're up again after that
intermittent fast you're up again
actually uh eating food again and and
then you just kind of do that again and
again every day when you're awake and
eating your your metabolism your insulin
is up your metabolism is in fuel storing
mode and when you go back go down and
you're sleeping your metabolism shifts
into fuel burning mode all right now
I've just given you like a really really
simple way to look at what's actually
happening um between day and night uh
sleeping and being awake right and the
thing is that during your everyday uh
life when you're awake or asleep that is
uh intermittent fasting you are
intermittently fasting all right that's
how simple uh intermittent fasting is
okay but that actually doesn't get at
sort of the Arts of intermittent fasting
or the way that you might actually
intermittently fast to optimize your
health so given what just told you now
let me actually give you a few tips on
how to actually tweak the process so you
can get the most out of it all right and
I'm going to first talk about ways that
are very reasonable to do not very uh uh
not a big not a big ask uh to be able to
actually uh do that um so the first um
kind of hack I'm going to tell you is
that uh when you're eating during the
day again please eat high quality food
food we're talking about plant-based
Foods healthy oils uh uh nuts and seeds
and legumes and herbs and spices right
and don't eat too much because don't
forget the more you eat the more
calories which is the energy you're
putting into your body the more you got
to store it all right the harder your
body actually has to work now most
people overeat and you just want to have
just the right amount to eat so what I
always say is that whatever your eyes
tell you to put in a plate take only 2/3
of it all right and if you feel full um
don't e all of it you can quit the clean
play club and that's fine all right so
this is what's happening when you're
eating you're eating good quality food
you're not taking too much um and you're
happy to step away from the plate even
if there's some food left on it because
you're full all right listen to your
body that's really really important you
don't never want to overload on fuel but
Hey listen what happens when you're at
the filling station with your uh car
filling up the gas or petrol uh what
would happen if you didn't have the
clicker on the nozzle and you just kept
on filling up the tank right it would
fill up and fortunately now we have the
clicker goes click and now you know that
the gas tank is full but if you didn't
actually uh have that clicker the gas
tank would fill up and if just kept on
putting in fuel okay uh and just for our
bodies we keep on eating what's going to
happen on the car is that the fuel is
going to spill out of the tank run down
the side of the car around the tires
pool around your feet and now you're
standing in the middle of a dangerous
toxic flammable mess same thing that
happens in our body when you overload in
your fuel the body is uh overwhelmed
okay it'll keep on stuffing fat cells
and by the way this is actually how you
gain weight when you overeat so back to
intermittent fasting good quality fuel
eat smaller amounts uh that you would
than you would actually need to uh and
um uh when you actually are at the end
of the day uh and you're eating your
last meal when you put your dishes away
that is it don't be eating anything else
when you put your dishes away you have
made a statement that you are no longer
going to be eating anything until the
next day so let's do a little bit of
math to show you just how powerful this
can be right so let's say that you eat
at 7 o'clock in the evening and you
finish eating it at 8 dishes go in a
sink at 8:00 and let's say you go to bed
at 11:00 so between 8 and 11 if you're
not eating anything all right your blood
glucose is going to go up your insulin
is going to go up then it's going to
come down when it's actually absorbed
everything and now you've got three
hours with your insulin down 3ish hours
your insulin is down your body's going
to say hey I think that was the last
meal let's go shift gears so you get
three hours uh where you're already
starting your fast now let's say you
sleep for uh 8 hours starting at 11:00
you go to bed at 11: right so 8 hours U
from 11:00 is uh 7 in the morning right
okay so uh now you've had 8 hours where
your insulin's down your body shifted
gears into burning fuel not storing it
we're going to add those three hours
that you got by after dinner not having
a snack afterwards so you've got 3 hours
plus 8 hours that's 11 hours and then
let's say you get up at 7:00 in the
morning because that's eight hours to
sleep and you don't do what your mom
told you to do all right our our moms
all told us to quickly get out of bed
roll down to the kitchen eat some
breakfast hurry up you're going to need
some nutrition some food in your um uh
stomach so that you can actually use
your brain at school and learn something
right look we're adults we don't need to
do that let me just tell you let's say
you get up at 7 o'clock in the morning
and you don't eat anything right away
take an hour between the time you eat
and before by the time you actually sit
down for breakfast at least all right
and uh uh you know for me take a shower
take my time getting ready might check
my email might read a couple of pages of
a book might open a door and go for a
brief walk okay just there's a lot of
things that you can do to fill up an
hour from getting up and sitting down to
eat so let's say you got up at 7 o'clock
and you're not going to eat until 8 o'
in the morning all right doesn't matter
where you are either at your home or
your office or wherever let's do some
math 8:00 dishes in the sink the night
before 3 hours okay then going to sleep
for 8 hours 3+ 8 hours is 11 hours now I
told you you get up in the morning don't
eat for an hour take your time to do
something else all right so 3 plus 8 is
11 plus one more hour it's 12 hours okay
that's how easy it is to actually fast
for 12 hours and by the way 12 hours is
half of the day 12 out of 24 hours half
the day and you've actually fasted for
half of your existence right then and
there that is actually the easiest way
to do intermittent fasting to get 12
hours of not eating and the rest of the
12 hours you can actually eat now I know
the teaching of intermittent fasting is
to actually do 16 hours of not eating
and eight hours um of eating now for
most people that seems like kind of
difficult to do I'll give you a really
simple way to do it so do everything I
just said all right put your dishes away
don't eat anything the night before get
your three hours and you're 8 hours it's
11 hours um now you got one extra hour
okay now it's 12 hours guess what if you
actually skip breakfast don't eat
breakfast today just skip breakfast now
I skip breakfast frequently I have to
say because I'm my schedule is so crazy
and busy and sometimes they're just not
that hungry all right by the way you can
have a cup of coffee or or or a cup of
tea as long as you don't put dairy in it
that doesn't break your fast all right
coffee and tea by themselves don't break
the fast but let's say that you skip
breakfast all right you skip breakfast
at 8: or 7 or 8 8:00 um and you don't
eat lunch until noon right so from 8 to
noon that's 4 hours all right uh so if
you skip your breakfast and you do what
I just said you had 12 hours of fasting
and then you're skipping breakfast you
get four more hours that's 16 hours boom
you got your 16 hours just like that by
not eating anything after dinner the
night before by sleeping 8 hours by
getting up and skipping breakfast and
eating at noon the next day very very
easy peasy that's actually how you can
actually expand your fasting time where
your metabolism is shifted into fuel
burning mode all right which burns fat
fat burning mode good for your health
lowers inflammation all right resets
your metabolism makes your insulin your
body more insulin sensitive your glucose
gets drawn uh in a lot uh easier we
don't have time to go through all the
different all the science about that but
trust me um the longer you actually
extend your fast the more you have a
chance to reboot your metabolism and let
your uh body uh streamline the
metabolism and we're actually burning
fat and by the way this is actually why
intermittent fasting works it's so
simple you're just burning down extra
fuel you're going to burn down fat okay
your good fat will burn down your bad
fat you're going to lose weight all
right it that definitely does work uh
and um as long as you eat healthy during
the periods that you are eating good
quality Fuel and then here's another
little tip that I think is really going
to be important when you finally do eat
let's say you eat breakfast all right so
you're going to do 12 hour fast
overnight or let's say you skip
breakfast and you decide to eat at lunch
after that period of time you know
you're going to be pretty hungry all
right that's how your body's wired as
well your body craves fuel you never
want to actually not have enough fuel at
that those are the signals uh the
hormonal signals in our brain got to
load up right that's like the like when
you're driving a car and you you don't
think about the fuel until every now and
then you glance at that fuel meter and
if you start seeing it's going towards
empty all of a sudden that's all you can
think about is that getting to a filling
station same thing in our body all right
our we have our fuel gauge in our brains
and we kind of sense in our metabolism
we're actually running low so when what
then what happens you get hungry then
you're seek food all right so let's say
you go for breakfast um whatever you do
you're going to be hungry do not overeat
do not overeat because when you overeat
you're adding extra fuel that you're
going to have to burn off later and the
more you add on you add on EXT you eat
extra for breakfast you eat extra for
lunch you have a big snack in the middle
of the afternoon then for dinner you had
a lot of extra man you know how much
energy it's going to take to actually
burn down all that extra Fuel and by the
way if you've been doing doing this day
in and day out week after week and maybe
year after year you got a lot of extra
fuel on board it is going to take a
while to actually burn that extra fuel
down and this is why people have gotten
into this fat of intermittent fasting
which is very natural but the longer you
fast the more fuel you're actually going
to burn down that's how it basically
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here's what I was I'm trying to get at
when you're actually um uh eating again
after the fast please don't eat too much
be really aware that you're going to be
hungry and if you wolf your food down
and take seconds and all that stuff
you're just going to be overloading
yourself and you're going to be paying
for it later on because now you got more
fuel to burn off that you didn't have
all right one step forward two steps
back you just overloaded yourself now
you got to do harder work later on to be
able to burn off that fuel don't do it
um and so how do you actually not do it
well first of all uh if you uh take your
time to eat rather than wolf your food
down your stomach when it's stretched
out well and the hormones that are there
will actually a signal to your brain
also takes a little self-discipline so
you're just reminding yourself yeah you
you know I'm I'm hungry but I'm I'm just
not going to overeat and then if you eat
with people by the way uh which is how
the healthiest cultures in the world um
healthiest food and dietary patterns
like Mediterranean or in some places in
Asia people usually eat together when
you eat together you tend to eat a
little more slowly and tend to um be
mindful when you're eating and savoring
the food enjoying the
meal then you're likely not to overeat
and then what happens is that your when
your when your body will adjust and
it'll sense fullness and then you're not
going to want to eat again all right
you'll slow down and stop eating very
very important tip not to over uh
actually e once you have breaking after
once you're breaking your fast high
quality food always all right now there
are some foods that you should avoid
when you're doing intermittent fasting
to try to get the most out of it right
because your body's doing all the heavy
lifting so you're just adding fuel into
the system system or in a case during
the fasting time not adding fuel to the
system letting your body burn down the
extra but you don't want to make it
harder for your body to burn down or add
too much more fuel and so these are a
few things that you want to avoid when
you're intermittently fasting avoid
Ultra processed foods all right Ultra
processed foods the stuff in a box in a
can you know stuff that your grandmother
wouldn't recognize as food if you showed
or the ingredient label uh by the way
that ingredient label they've got 20
plus ingredients and you can't pronounce
u many of them and you have no idea what
they're there for that's a red flag that
that's probably an ultra processed food
all right so always look at the
ingredient label to get your own Comfort
level and that's actually what I call an
informed food consumer when it comes to
ultra processed food so cut down or cut
out Ultra processed foods if you want to
get the most out of aitt fasting all
right stay away from soda both regular
soda and diet soda are not good for your
metabolism regular soda because regular
soda has a ton of added sugar to it all
right like and all that added sugar in a
soda uh is just flooding your system
with calories it can overwhelm your
system all right notice I'm not talking
about sugar spikes I'm just talking
about over flood flooding your system
with fuel you don't want to be doing
that all right unnecessary and they're
called empty calories because you're
going to get a lot of calories a lot of
fuel but just no polyphenols there's
none of it there's no dietary fiber and
so forth in the time you could have
actually swapped it out with some else
you're you're jipping Yourself by only
getting uh the the extra fuel all right
um uh that's for regular soda for diet
soda turns out that many of the
artificial non-nutritive sweeteners that
they put into diet sodas they actually
damage your gut microbiome all right not
a good thing for metabolism your gut
microbiome is very sensitive when you
feed it dietary fiber and polyphenol
some colorful foods for example microbes
the back healthy bacteria love it and so
they're actually pumping out these
anti-inflammatory short chain fatty
acids they're helping the immune system
your text messaging our brain and
helping us get into a better mood all
kinds of goodness there all right but if
you actually take artificial sweeteners
and you damage the gut microbiome and by
the way it's not just artificial
sweeteners artificial coloring
artificial flavoring all those things
that you find in these Ultra processed
foods and sodas now you get a problem
because when you damage the gut
microbiome inflammation goes up all
right insulin sensitivity can go down
your blood lipids that should go up and
then you're you're not in such a great
mood because your gut microbiome the
healthy gut microbiome is no longer
healthy and no longer text message in
your brain um uh to release the social
hormones all right all really really
important so um uh cut down ultrapress
Foods avoid sodas of any kind regular
soda diet soda all right um all really
important uh to be able to actually uh
think through for things you want to
avoid and um you also want to avoid um
processed meats you know these are the
deli meats that we all grew up with you
know for school you know that they
served in school for lunch or we brought
to lunch uh moms packed them into the uh
lunch box unfortunately what You' find
in a delicatessen those salami and
balone and all the things that I
remember in my childhood they are not
good good for you they're filled with
saturated fat um bad for your
cholesterol they're they're very salty
bad for your blood pressure and there
are other substances there not just
nitrates or nitrites um that actually
been shown to be carcinogenic all right
and so processed meats are considered by
um the World Health Organization to be a
class one carcinogen all right so cut
those out as well if you want to be
overall healthy and then a final little
tip I'll tell tell you is just to be
careful about um eating Foods when
you're eating that um come in plastic I
know it's so hard to avoid that
everything seems to be packaged in
plastic um in a bag uh plastic is
everywhere in our environment but we are
now beginning to discover just how much
plastic actually gets into our body
microplastic the tiny little microscopic
pieces of plastic are found in our
bloodstream now they recently found them
in our brain you can actually take a
brain out put it on a scale and you can
measure how much plastic is in the brain
not good all right and while we don't
know the consequences exactly are in the
brain probably not very good
consequences we do know that there's a
correlation we've just been just been
discovered of having Plastics in your
blood vessels specifically the areas
that are your blood vessels that are um
narrowed in uh cardiovascular disease
that uh if people with cardiovascular
disease have plastic embedded in their
plaques that's a Nar the area of
narrowing they have a four-fold increase
of having a fatal heart attack or stroke
all right so my last tip to you is you
know not about intermittent fasting
directly but actually uh just about how
to actually get the high quality fuel
when you're actually eating is so avoid
foods that come packaged in plastic and
when you're storing them overnight don't
store them into a plastic bin go get a
Pyrex glass storage area that the top
can be plastic that's fine but make sure
that the contact um with the food
overnight when you're storing it is
actually with glass or Pyrex that's
actually a really important thing as
well all right so I hope you've learned
something new about intermittent fasting
for those of you who are newbies to the
topic it's pretty easy to do right not
not hard at all pretty common sense and
actually you're taking advantage of your
body's natural fasting State when you're
actually sleeping and you can extend it
a little bit on both ends in order to
get uh where where you want to be and it
works it works as it's based on sence
you will lose weight you will have a
better metabolism it's all going to be
good and while you're fasting by the way
your gut microbiome your Healthy gut
bacteria also has a chance to uh reboot
itself so it can be healthier uh and
help to protect your immune system uh
your brain function brain health your
cardiovascular system your metabolic
system as well it's all really really
good and all really really easy to be
able to do so again I hope you learn
something new thanks very much for
watching and I will catch you on the
next video 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