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okay so today we’re gonna uncomplicated intermittent fasting and actually make it very

easy for you okay it’s actually quite simple

I mean intermittent fasting is basically not eating okay so it’s not starving

it’s just you’re omitting all these frequent meals it’s actually very very

simple but a lot of times people complicate it they want to know can I

have my supplements yes you can have your supplements can empty yes you can

have your tea can I drink water yes you can drink water you can have some coffee

the point is that a true fast is just water and nothing else okay but if we’re

adding supplements or tea or a little coffee I’m going to still consider that

fasting and you’re not going to really break the fast okay all right so here’s

the big thing about intermittent fasting to make it really really simple you

actually want to let your body dictate when to feed it okay when to eat and

also how long you’re gonna go without eating so the time may vary because you

only want to eat when you’re hungry okay and then not eat when you’re not hungry

and it might sound really simple but sometimes you have to explain it to

people because at the first hint of a little slight hunger people just start

eating I’m like that’s not what we’re talking about because even in the

morning at 8 o’clock a.m. you have a hormonal spike of cortisol okay that’s

an adrenal hormone that’s a stress hormone that will make you a little

hungry so you may find right in the morning while I’m hungry and then that

passes and then you’re not hungry so slight hunger is you want to just keep

going ignore that what I’m talking about is a strong hunger a stomach pains you

started getting lightheaded weak grouchy okay that means it’s time to eat okay

especially in the beginning you’re gonna have this you’re gonna feel fine all

this and you’re gonna have these symptoms and that’s just a blood sugar

crash so you’ll have to just get used to it but the more and more you do this the

more you’re going to go from sugar burning to fat burning more efficiently

that takes time though okay so another factor is the estimation of effort it

takes to really get into this hard core so you’re fully in to keto where it’s

comfortable you have cognitive benefits you feel focused you have concentration

you’re a memory you can actually learn faster so that’s going to happen over

time but for some people it could take three to four months okay and I’m

talking about weight loss too especially in your midsection and your blood sugars

it just might take time because your whole life you’ve done this way and now

we’re trying to undo it and it does take some time so go into this for the long

haul and just give it time okay all right the other thing I want to talk

about is how to start this whole thing the first thing is like let’s say for

you’re doing all these multiple meals per day you’re doing snacks the first

thing is to lower your carbs okay that’s number one that’s automatically gonna

start helping you be less hungry so you can go longer so now you go three meals

no snacks okay that’s the first goal it’s really important to add enough fat

okay to go from one meal to the next very very important it’s also important

to add enough vegetables to also help you go from one meal to the next a big

mistake that people make is they try to do this without enough vegetables you

need vegetables for the potassium and magnesium and the other minerals and

vitamins that help heal insulin resistance and help lower insulin as

well as the fiber that feeds the microbes in your gut and that produces

something called butyric acid which helps insulin resistance it decreases

hunger it helps blood sugars it feeds the colon cells and it helps your immune

system the combination of good fat and vegetables is going to help you go from

one node to the next and then just let your body dictate when to eat so you’re

gonna find you can go longer so you skip the breakfast now you’re at two meals a

day and now you start to squish those together slowly okay let your body tell

you when to do it to the point where you’re not hungry

anymore so then you just do one meal a day a lot of people are doing this but

you want to work up to it and just kind of keep it really really simple

give it time these are just principles tea through the

day there’s a tea called hoodia gardenia which is basically an appetite

suppressant tea it’s very very powerful antioxidant you can try doing that if

you want to actually have it help you a little bit there’s other teas as well

you can keep very very busy because there’s nothing worse than you sitting

at home from the computer and watching the clock like what am I gonna eat so

you want to probably get out of the house go somewhere because that can

really help you find some activities but don’t just sit and at home all right

sea salt very very important because if you don’t consume enough sodium and

you’re drinking water you’re diluting a little bit of sodium because you may not

have enough reserve and your tank of minerals and that to draw on through the

fasting so the way that you know that you have enough sea salt is that you’re

not having any headaches you’re not feeling weak muscles you’re feeling

strong but a lot of people have side effects because they’re not doing enough

sea salt okay I would do one flat to the level teaspoon a day you can put that in

your food you can even make it mix it with water some of it not the whole

thing and drink that down electrolytes are very very important to for potassium

magnesium calcium and find one with high potassium and then that will actually

also help you have energy through this as well because when you make the

transition you need these nutrients you also need B vitamins too so I just want

to throw that out there nutritional yeast tablets would help you but that

will just make the transition smoother the last thing I want to talk about is

just make sure that you prepare for what you’re going to be eating so let’s say

for example you don’t really know when you’re gonna eat because you’re gonna go

as long as you can with until you’re hungry bring your food with you if

you’re going somewhere but just be prepared because what we don’t want to

do is be like wow now I’m really hungry and I have no more food because the

problem with intermittent fasting is that the timing of it you know it’s like

it’s sometimes it’s hard to time exactly when you’re gonna eat and coordinate

that with other people so have your food available so you can go to the correct

food if you don’t know about that I put a link down below I think I

uncomplicated the intermittent fasting and I think I made it easy for you

hopefully let me know with your comments below