Video

Transcript

so out of anything you could possibly do

for your health

fasting and intermittent fasting

are the most important things you can do

there’s nothing else that even comes

close

in creating more health now on the flip

side

snacking and continued eating is the

worst thing you can do for your health

so today i’m going to show you the

basics of how to do intermittent fasting

actually it’s not necessarily just for

the beginners it’s for advanced people

too because i found that if you’re

running into a plateau or things aren’t

going as smooth

you need to go back to the basics all

right let’s get into the meat potatoes

of fasting well we probably shouldn’t

talk about potatoes how about the meat

in cauliflower of fasting what we’re

trying to do is we’re trying to go from

sugar burning

to

fat burning a big confusion that a lot

of people have when they’re fasting is

they think their body is starving they

think it’s not eating but in reality

your body is eating when it’s not eating

it’s finally eating its own fat

that is why

the best indicator to know that it’s

working

is your appetite

gone okay if your appetite is going away

and you don’t have any more appetite

you’re not hungry anymore guess what

it’s working and it makes it a lot

easier to stick to if you don’t have an

appetite

so

the principle that i’ve talked about in

other videos is you have to get healthy

to lose weight not lose weight to get

healthy that means that we’re not

necessarily focused on weight loss

weight loss will come

after you get healthy but a better

indicator for success is your ability to

fast

comfortably because you’re not hungry

like right now it’s 12 o’clock noon i

haven’t eaten since yesterday at about 6

30 am i hungry i’m not hungry i am

absolutely not interested in any food at

all i don’t want to eat anything right

now the first meal that i have will be

roughly about 3 3 30 today and even then

i could probably fast longer just

because i’ve been doing it for a long

time but you want to get into a

condition where the food is no longer

controlling you you’re controlling your

food

so many people are into this

situation where the food is literally

controlling their life and it’s

destroying their life all right so the

first thing you need to do is skip

breakfast okay or start to push your

breakfast further further

towards lunch okay so when you wake up

in the morning ask yourself are you

really hungry or are you just eating out

of habit

chances are you’re not going to be

hungry for breakfast so don’t eat so the

rule of thumb is don’t eat if you’re not

hungry okay now to help you not be

hungry

for breakfast you have to make sure that

you keep your carbs down for your lunch

and your dinner because if you have

carbs in your lunch or your dinner guess

what the next day

you’re going to be hungry

in the morning but if you keep your

carbs low and i’m talking about roughly

about maybe 20 grams maybe 30 grams

then you’re not going to be hungry in

the morning

the other thing that you can do is you

can also do the bulletproof coffee you

can add either butter to your coffee or

mct oil butter is very satisfying and

mct oil will turn into ketones so it’s

going to be a lot easier to go all the

way up until your first meal at noon so

depending on if you drink coffee or not

if you don’t drink coffee just do a

tablespoon of mct oil that’s the type of

extract from coconut oil that turns into

ketones very very fast so the other

thing you have to realize is that

all these hormones are on rhythms or

waves okay and the cortisol hormone

peaks at eight o’clock in the morning so

you may find

that you’re

hungry in the morning because of a

cortisol spike but you’re not really

hungry it’s just a hormonal

shift and a sensation that you get

so the next thing i’m going to recommend

is if you have this

minor hungry feeling just ignore it

ignore the

hunger nine times out of ten it will go

away okay and that’s just because

there’s certain hormonal shifts

happening in the body

that are creating that sensation but

just ignore it

now if you ignore it and it doesn’t go

away and you feel

dizzy tired weak then you need to eat

but you really need to be able to tell

the difference between

hunger and time to eat but realize as

you start doing this it’s going to get

easier and you won’t have any hunger in

the morning unless you consume

carbohydrates all right the next little

thing i’m going to say is at this

first meal

make sure you add some fat at the end of

the meal that can be pecans or olives or

some nut butter it could be peanut

butter it could be brie cheese it could

be fatty meat it could be any of those

why do you want to add fat because when

you start doing intermittent fasting you

haven’t adapted yet and so you need the

fat to help you go longer to feel

satisfied so you can fast longer because

the fasting itself

and the combination of low carbs is

really what’s going to help you start to

adapt to this new machine in your cells

that’s burning fat

so the same thing with dinner you want

to add fat at the end of the meal now

the next point i want to bring up is

this

whole thing about healthy keto okay what

is healthy keto well

healthy keto is not just going on a low

carb it’s using quality foods that are

higher in nutrients because the last

thing you want to do is end up looking

like a crack head and i’m being very

sarcastic but some people when they lose

weight they they sort of look

very unhealthy their hair is dried out

they look older we want you to look good

as you do the ketogenic diet and look

younger

okay have that healthy glow so that’s a

combination of low carb

fasting and just healthier ingredients

so there’s such a thing as dirty keto

where you’re not paying attention to the

quality and you’re

eating at a fast food restaurant or fast

food and yeah it’s low carb because

you’re not eating the bun but it’s very

very low quality food don’t recommend

that all right so this first meal and

second meal is called your eating window

okay so let’s just pretend

your first meal is at noon and your

second meal is at six o’clock so that

would be roughly a six hour eating

window now

when you first start out

you could potentially eat

during this window through here okay

have a snack if you want but i would

recommend or challenge you to not do

that because that way we get some

fasting between these meals too and that

will help you the snacking is the

biggest

killer for

progress because the snack stimulates

insulin every time you eat you stimulate

this thing called insulin and what we’re

trying to do is fix insulin resistance

which was created by a high level of

insulin for a long period of time which

comes from constant eating and eating a

lot of carbohydrates now if you do a six

hour eating window that gives you an

18-hour

fasting cycle that’s pretty good if you

could do

18 hours of fasting

you’re going to see some amazing results

especially with your brain you’re going

to grow new brain cells and so your

cognitive function your focus your

memory your ability to keep your

attention your creativity all is going

to improve as well as your mood you’re

going to be happier if you were

depressed you’re going to feel much much

better just because your brain is

healing plus your immune system is going

to get stronger you actually grow new

immune stem cells in your bone marrow

which is really cool inflammation goes

way down and you start getting

rejuvenated you start healing faster all

sorts of amazing things happen all right

so now here’s another

problem we need to resolve

at night okay

i know this might be hard to believe but

there are some people out there that

have a hard time not snacking at night

now we’re not talking about you you

probably know people or friends or

family members but this snacking at

night has to go

it’s called grazing i was a professional

snacker at night i would basically

after dinner

eat constantly until i went to bed it

was constantly putting things in my

mouth

and you know nuts apples

chips you name it that was me so popcorn

oh my gosh

and that that’s very very bad so

we want to

get rid of the snacking how do we do it

well

we use what’s called self discipline we

have to make sure we don’t buy any

snacks anymore so they’re not available

to us you want to stay busy because if

you’re idle and just sitting there maybe

watching tv it’s going to be more

difficult

but i really think that what’s going to

help you

is this dinner making sure that you have

a very big

dinner with this fat so you’re actually

really full and you don’t feel the need

for any additional things but just

realize

if you’re like me and everyone else you

probably have insulin resistance which

means you can’t absorb

nutrients as well as you should so even

though you eat and you’re full you might

not feel satisfied there’s a difference

feeling satisfied is going to happen

once the insulin resistance goes away

and especially if you’re eating a lot of

nutrient dense foods there are some

things you can do

that will also improve that one point

apple cider vinegar okay maybe a

tablespoon in your water

for dinner

apple cider vinegar has acetic acid

the biggest benefit of acetic acid is to

make insulin more sensitive to help your

blood sugars so it’s going to actually

help you reduce insulin that’s why it

can help you lose weight but it’ll also

help your appetite it’ll help actually

insulin work better so you absorb more

nutrients and you’ll be less

hungry so apple cider vinegar in your

water is really good i would also while

you’re at it add some lemon to your

water lemon juice okay

maybe

a teaspoon maybe a half of a lemon maybe

a whole lemon this way you can have

things like vitamin c if it’s fresh or

citric acid that can help reduce kidney

stones and if you’re at risk for gout

because sometimes when you’re doing

fasting your uric acid goes up which

acts as an antioxidant but it can flare

up gout so

just add the lemon and apple cider

vinegar in your water when you drink

this

for dinner another suggestion

are these things called

vegetables okay

i highly recommend you consume more

vegetables so i’m talking about like a

big salad

i will do my big salad

either in the first meal

or the second meal now my my meal

is actually about right here so i might

eat at three and then at six so i have a

very very short indie eating window it’s

hard for me to eat all the calories in

one meal so i spread it out within like

maybe three maybe four hours but that’s

just me i just want to focus right now

on not necessarily going beyond this 18

and 6 but let’s say you’re eating at 12

and 6. to make it easy you can add a

salad right here a seller right here or

you can just have a very big salad the

salad that you eat

should be

eaten in the beginning of the meal why

because if you eat the protein first i

have found that the chances of you

eating that salad are going to be slim

to none because

you’re now filled up with the protein so

i always recommend eat the salad first

and then eat your protein in fat second

it seems to work

but again that’s just a minor point now

why do we need to sell it well it’s

going to give you

more potassium and magnesium which is

going to help

that insulin problem i talked about

also it’s going to give you energy also

it’s going to prevent cramping in your

legs

and it’s going to prevent keto fatigue

etc etc

the fiber in the vegetables

feeds the microbes

and that’s what the microbes live on so

you’re feeding your microbes they get to

eat something and then what they do is

they change it into a type of fat

which actually is really good for your

blood sugars

so

i found that if i don’t consume large

salads that i don’t feel quite right in

fact it’s harder to get into keto and

it’s not going to go as smooth

also the vegetables are really good for

your liver and you’re just going to feel

cleaner if you do that

and you can switch it out you can have

just vegetables okay sometime or just a

salad other time if you do the

vegetables you don’t need the quantity

you don’t need 10 cups of like broccoli

right so you do smaller maybe half the

amount and then

for salad because it’s not as dense

you can have more of that the salads the

apple cider vinegar eating more fat at

the end of the meal is going to help you

avoid this

snacking now i want to just mention

something about cholesterol because um

this question keeps coming up over and

over and over and over again what

happens if my cholesterol goes up it

happens with a percentage of the

population usually it goes down but in

some people it goes up like my wife and

people are concerned they go to the

doctor and like oh my gosh my

cholesterol is high because i’m eating

all this fat well if you really

understand what’s happening it’s not

going to be that scary because

when you burn fat

a certain portion of that fat

is cholesterol so it’s composed of

triglycerides which you use for

energy but also cholesterol which you

don’t use for energy you don’t burn

cholesterol so the cholesterol and the

fat has to come out has to go somewhere

right i mean the whole goal is to burn

your fat reserve so we have to get the

cholesterol out somehow so it has to go

through this thing called the liver

okay it comes to the liver

and if you don’t have enough

liver function or you don’t have enough

bile

for some reason let’s say you don’t have

a gallbladder or let’s say if you have a

fatty liver and you’re not producing

enough bile

then you may have a little backup of

cholesterol so the more bile you have

the easier it is for your body to get

rid of this excess cholesterol but even

the fact that your cholesterol is high

and you don’t have the bile to break it

down or get rid of it as fast as you

would like

realize if you went to do an advanced

lipid profile test

and you found that you have high ldl

there’s a couple different types of ldl

and you’re going to find that the high

ldl that you have

is the large particle size it’s not the

small dense

type of ldl so the small dense type is

the dangerous one you’re not going to

find that

you’re only going to find that if you’re

doing high carbs okay so i wouldn’t

worry about it but if you are concerned

you can do the test and you can see for

yourself

and i included a video of my own wife

having high ldl and i explained that

thoroughly now the other thing that i

want to mention which is the icing on

the cake or well i probably shouldn’t

talk about cake but when you do

intermittent fasting in keto together

within 14 days

50

of the fat in your liver is going to be

gone that is huge that is exciting

as long as you don’t eat that icing on

the cake of course all right a couple

other things i’m going to show you about

this fasting thing

green tea

very very very awesome to

drink through the day because green tea

helps insulin resistance okay it’ll

allow you to fast longer

now there’s other types of tea

or herbs that are in tea that are also

really good for blood sugars that will

help reduce appetite

like green tea will like cinnamon tea

using the herb garcinia

ginseng ginger

are all really good to lower your

appetite so that’s just an extra little

tip

if you exercise okay i’m going to

recommend you not do any type of

pre-workout drink with a carbohydrate or

even protein

i wouldn’t recommend any post drink or

taking any amino acids while you’re

working out before or after why

because here you are you just worked out

and you created this amazing effect with

growth hormone and as soon as you start

eating something you basically kind of

nullify a lot of those results

especially if it’s carbohydrate and even

if it’s protein okay you’re doing some

protein powder so

realize as far as the nutrients

around that exercise especially amino

acids you’re going to get enough amino

acids from the meals okay so you don’t

worry about putting back these amino

acids because really most of them tend

to even just turn the sugar like the

branch amino acids so i wouldn’t

recommend eating around that exercise

keep your fasting consistent okay

the other point i want to bring up is

supplements

when people fast a lot of times they

have symptoms like keto fatigue keto flu

they might get cramps they might have

thyroid symptoms

all that means is that

you’re probably deficient in certain

nutrients because the demand for certain

nutrients go higher and maybe you

haven’t been eating nutrient dense foods

for a while so

what you need to do is just

make sure you just take b vitamins

natural ones i recommend nutritional

yeast

and electrolytes and i would recommend

an electrolyte powder that also has

trace minerals i’ll put a link down

below of the one that i recommend

that way you can get the trace minerals

and the electrolyte minerals

with high amounts of potassium which is

going to help you potassium is needed in

large amounts in the body i’m talking

like 4 700 milligrams so

sometimes if you can’t do a lot of salad

this is a good little backup plan but if

you do the supplements okay with

intermittent fasting and especially

prolonged fasting

you can easily avoid keto fatigue

keto flu thyroid symptoms all right so

now let me just cover a couple mistakes

that people make

a small snack let’s say you’re doing

keto

and

you’re like you’re on a roll i’m just

gonna fast all day long so instead of

um

doing the fasting and waiting to your

big meal

i’m just gonna do maybe a little snack

just to kind of push me through thinking

that

doing a little snack or lower calories

is going to get me by and i’ll be fine

with that but realize that

this snacks

especially the protein ones like if you

did like a scoop of peanut butter for

example you what’s gonna happen is

you’re gonna spike insulin

it’s a protein protein triggers insulin

not as much as carbs but it will

and then guess what about an hour and a

half you’re gonna be hungry it’s going

to throw you off your plan

so there’s really only two things

that won’t stimulate insulin

fiber

and fat

protein will

so if you have to snack on something

do either pure fat as in like mct oil

okay or that bulletproof coffee

or

fiber

something very fibrous

like celery for example without the

peanut butter or some greens okay now

some of you are going like i’m not going

to do that because that’s not very

pleasurable but i’m just telling you

that a mistake that people make is doing

this little protein snack as i interview

people and find out why it’s not working

um i find out there well i’m sort of

doing keto with a couple little snacks

for the day and that type of thing so

just realize that that’s why your

results are not going to be where you

need to be them i’m just bringing this

up as a

as a point these small snacks are killer

okay

even if they’re

healthy

okay the next

little thing that i want to bring up is

that

the awareness of a little bit of carb

and what that does

to the state of ketosis if you’re trying

to lose weight if you’re trying to get

into a really good fasting state

and

and you’re going along

and

let’s say at night you do i’m just going

to do a little wine it’s not many

calories whatever or let’s say during

the day you’re going to do just like one

piece of bread

what you have to realize is that a

little bit of carb

can block you

as far as knocking you out of ketosis

for a good amount of time

half a glass of wine could knock you out

of ketosis for 24 hours

a couple drinks on the weekend

that whole weekend you’re not going to

be burning any fat or you’re not going

to be in ketosis just realize that

i’m not telling you not to do it i’m

just

the messenger

giving you the information

that if you do it don’t be surprised if

the results are not what you want them

to be okay

because sometimes people are just

thinking of calories they’re not looking

at the hormone effects of different

types of food all right the next point i

want to bring up is this

this idea

that it’s all going to happen really

quick

maybe

you have a friend or a family member

that does this and it happens really

quick for them but for you

it’s not happening

i had a guy

that did my

program

many years ago i didn’t really educate

him that well

and he says yeah your program didn’t

work i said what do you mean yeah i did

it for two weeks and it didn’t work i

said what happened well it did work for

two weeks but then i stopped doing it

but then it didn’t keep working

i’m like

what

i said

this is not a short-term thing where

it’s just gonna fix your weight problem

now you can go back to your old plan

this is like

a lifelong change

a new lifestyle

process or habit that you need to

do consistently for the rest of your

life okay

and that was something that i just

needed to educate him on because of this

point the number of years

that an average person has eaten poorly

and including myself in this group

has been

a long time okay we’ve developed this

condition called insulin resistance

it’s become very very chronic okay it’s

a bad problem

and

the time it takes to fix it

is much greater than what you may think

the level of effort is going to be a lot

more than what you think so you want to

give it time you don’t want to focus on

just the weight you want to focus on the

appetite energy cognitive improvements

decrease inflammation

that means it’s working because you’re

creating your health

so

this is why you have to have patience

this is why we call you a patient and

this is why we have also a waiting room

last point i want to bring up

this

false piece of information that we’ve

been

told so many times

everything in moderation

just a little bit is fine

there’s no bad food

just keep everything in balance it’s all

about balance no that is not true when

you’re trying to get healthy you don’t

want to balance everything

there’s things that are really important

and there’s things that are trivial not

very important at all what i’m showing

you here

is the most important thing you can do

for your health out of anything and that

is fasting and i’m also showing you the

food that you need to avoid the most

which is a carbohydrate and the other

foods that you can eat in higher amounts

like fat

and there is one food that you want to

eat in moderation that’s protein right

so to get someone healthy they’re

already in an out of balance state okay

so to put more

balance and just balance everything out

and eat a little bit of everything is

the worst advice that anyone can give

you

so i’ve just given you the things that

you should focus

the most of your attention on when

getting healthy

and now your next step is to learn on

what to eat and that’s in this video

right here check it out