Video

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now today we’re going to talk about

doing intermittent fasting or some

serious weight loss there are many

magical and very cool things about

intermittent fasting that you need to be

aware of first of all it’s extremely

cheap in fact it’s free in fact you’ll

save money

um it’s easy and it doesn’t require any

effort you’re not doing something you’re

just avoiding something you’re avoiding

food fasting gives you a lot of extra

time so you’re not constantly cooking

all day fasting will help you live

longer it makes you smarter because it

improves your cognitive function it

elevates your mood and lowers your risk

for many diseases so there are a lot of

benefits there are a couple drawbacks to

fasting number one you’re going to lose

a lot of weight so that means you’re

going to have to spend more money on

clothes so from that aspect it’s going

to be more expensive and because you’re

not cooking all day you’re gonna have a

lot of extra time on your hands so

you’re gonna have to find something to

do and because you’re not spending all

this extra money on food you’ll have a

lot of extra money that you have to

figure out what to do and that’s a

problem but intermittent fasting is not

a diet it’s a pattern of eating and not

eating it’s putting you in the driver’s

seat of when you tell your body it can

eat and when it needs to avoid eating I

mean if you think about it the worst

question to ask your body is

hmm what is my body in the mood for

today you’re going to get an insane

answer in fact if I ask that question

right now I probably get the answer a

donut maybe some M Ms potato chips so

many times you’ll get a very unhealthy

answer if you ask your body what it’s in

the mood for this especially applies to

when your blood sugars are a problem

because if your blood sugars are too low

or too high you’re going to get an

insane answer so it’s kind of like you

being in the back seat of a car and

having some insane driver drive you

around this is not a good situation

because you’re no longer in control and

unfortunately food has been controlling

you your entire life in fact our whole

existence revolves around food so doing

intermittent fasting starts to put you

in control over this Insanity which is a

very powerful thing for you personally

with your willpower with your

self-discipline and especially for your

health the one thing that you need to

know about intermittent fasting is that

every time you eat you trigger insulin

so insulin not only increases with sugar

and carbs but also from just eating in

general so the less frequent you eat the

less insulin you’re going to trigger and

the more benefits you’re going to have

our bodies have evolved over a very long

period of time

to not eating because long ago food

wasn’t very available so our bodies have

adapted and developed all sorts of very

amazing genetics for surviving without

food and when I’m talking about survival

I’m talking about those genes that are

survival genes repair genes disease

genes turning off like for example

cancer turns off when you fast so all

sorts of fascinating survival things

related to your DNA get activated when

you start fasting so I’m going to show

you exactly how to apply this right now

okay so you take an average person who’s

doing three meals with snacks in between

meals so they’re doing three meals and

three snacks like six meals they’re

getting a lot of spikes of insulin

through the day and their body is

suffering immensely from this

so the first thing to do is to stop

snacking that’s step number one so then

you just have three meals a day and so

then you do that until you’re

comfortable and then the next stage is

to

um skip your breakfast or that first

meal so in other words when you wake up

in the morning

because you’re not snacking you’re not

really going to be hungry especially if

you’re doing keto but this video is not

necessarily on keto it’s just about the

fasting pattern and how to get into this

on a nice gradual level so let the lack

of appetite in the morning dictate

whether you eat or not because the

underlying principle is don’t eat unless

you’re hungry so you wake up you’re not

hungry don’t eat go as long as you can

until your first meal okay so you work

up to your first meal being let’s say at

noon right lunch time so let’s say

you’re eating at 12 and 6. that gives

you

18 hours of fasting okay you have this

window of eating which is six hours and

then you have 18 hours of fasting now to

add a little help to the situation if

you add more fat at the end of the meal

whether it’s avocado

and Philemon nuts like macadamia nuts or

pecans or any type of fat that will

allow you to fast longer and get into

the next stages easier as a side note

there’s a lot of other things we can do

to improve this situation especially

with blood sugars as well for example if

you eat a big salad as the first thing

that you eat in your meal and you put

olive oil dressing on an extra virgin

olive oil and you put some balsamic

vinaigrette or even apple cider vinegar

on that salad you’re gonna create a

really cool effect with your blood

sugars okay number one you’re eating a

lot of fiber fiber buffers insulin fiber

is the only carbohydrate that won’t

trigger insulin the oil in the extra

virgin olive oil is also another thing

that really won’t trigger insulin that

much if at all and the oil helps you

extract some of the fat soluble

nutrients from that salad and I’m

talking about like the phytonutrients

which are about soluble so you get the

benefit of that vinegar whether you do

apple cider vinegar or balsamic

vinaigrette gives you a very potent

anti-diabetic effect because it helps

you lower blood sugars as well as

insulin and this is why I recommend the

outside of vinegar like a tablespoon and

some water a few times a day that alone

will greatly help you and then if you

add some cinnamon to your diet like

whether it’s in that drink or in

something else cinnamon is another

potent thing to help your blood sugars

and then of course vitamin D is another

thing you can add to this mix and just

get more sun that will help you okay so

you’re at this stage you’re eating two

meals a day right six hour window now

ideally you wouldn’t want a snack within

that window but if you had to that would

be the time to snack not in the fasting

window because we want that 18 hours of

just pure fasting so you’re going to do

this for a period of time until you get

comfortable okay as you get used to it

then you want to take it to the next

step especially if you want to lose more

weight okay what we want to do is we

want to take those two meals and get

them closer together like within a four

hour period so let’s say for example you

get up in the morning you fast all the

way to noon you’re still not hungry you

keep going and then you fast until two

o’clock you have your first meal and

your second meal at six so now we have a

four hour eating window and a 20 hour

fasting window which is going to be even

better and you’re going to see more fat

loss so you’re going to do that for a

couple weeks until you feel comfortable

and then the next phase and this is the

icing and the cake I’m sorry I don’t

want to tempt you okay

but this is called omad one meal a day

so now what’s happening is we collapse

these two meals together as one one

large meal make sure it’s nutrient dense

and it’s healthy and that’s all you’re

gonna eat now of course you’re not going

to be able to eat the same calories as

you would when you’re doing two meals

but the benefit of this is not really

that you lowered your calories it’s the

fact that you’re fasting for 23 hours

okay that’s going to produce even

greater benefits for your immune system

for your brain for your anti-aging for

your repair now recently I kind of

stumbled on something that is a another

tweak to this omad plan okay that you

might want to consider it’s just a

slight change that could make a big

difference with your sleep and even

greater Improvement in your blood sugars

and insulin and insulin resistance okay

and that would be have that last meal no

later than 3 P.M so it’s it’s midday

because

the later that you eat apparently that

can interfere with your sleep cycles and

that can stir up certain genes that are

related to food and that can inhibit

your sleep so you might want to just try

this eat a little bit sooner make sure

it’s a big meal right in the middle of

the day like maybe two or three

and see if you don’t sleep a lot better

I’m doing that right now and I’m finding

I’m sleeping much better which is then

going to help you lose even more weight

because the better the sleep you have

the less cortisol the more growth

hormone the more fat burning the more

benefits with a lot of things like your

energy will be improved now there’s a

lot of other things we can do to improve

your results like we can add exercise

we can also add the healthy version of

the ketogenic diet which I promote which

just is higher quality ingredients and

more nutrients in that meal so there’s

many things you can add to this mix

now the last phase of fasting is really

interjecting some periodic prolonged

fasting episodes so you can add in like

once a week or once every two weeks a 48

hour fast or even a 72 hour pass it’s a

three day or even a 120 hour fast which

is a five day fast which could be

unbelievable for your immune system and

especially if you wanted to prevent

cancer because as soon as you start

fasting for long periods of time you are

literally destroying cancer in your body

so I just wanted to give you the bird’s

eye view of how intermittent fasting can

be started at the very beginning and

gradually improving your fasting to the

point where you’re really doing it for

some serious weight loss and health

benefits so it’d be really the only

thing to do now is to just start don’t

think about it don’t wait for the

medical profession to finally agree that

this is the best thing for your health

because that’s not going to happen it’s

only when you yourself try this and you

know the power of intermittent fasting

and what it can do for your health this

is the thing the solution that you have

been searching for and you’ll see when

you try this so just get started with it

and all you need to know next is what to

eat and I have a couple of videos on

this playlist starting with video one

like here check it out