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Transcript

hey I’m back today we’re going to talk

about fasting exercise in your glycogen

reserve okay now what happens when you

fast as it causes a mild stress in the

body the body then adapts by increasing

the resistance to stress and resistance

to disease all sorts of really cool

things happen at the gene level that

improve inflammation autoimmune issues

because the body is basically in this

repair mode okay so it’s a very positive

things that happen and also you have a

decrease in oxidative stress so you’re

gonna have less degeneration you can

have all sorts of benefits but in order

to achieve the benefits from fasting you

must fast for at least 16 hours just

realize that the frequency of eating

decreases the benefits so if you’re

gonna eat with an eight-hour eating

window just do two meals and over time

if you want to improve the benefits go

down to one meal a day and that will

increase the fasting time so in order

for you to get into a fasting state to

get the benefits you need to deplete

your glycogen Reserve and get into

fat-burning where you’re actually living

off of your own fat and ketones and you

have about 1,600 to 2800 calories of

glycogen stored in your liver and in

your muscle now most of the glycogen is

stored in your liver okay

and some is stored in your muscle the

glycogen that’s stored in the muscle

can’t be used for the rest of the body

it can only be used for your muscle and

this is why we recommend this thing

called exercise okay to speed up the

process now if you were going to do no

exercise in just your daily activities

you could deplete your glycogen Reserve

within 12 to 22 hours okay if you’re

gonna do mild exercise let’s say you’re

going out for a jog or a bike ride not

that much of a high pulse rate just a

moderate higher pulse rate it would take

between 60 to 90 minutes to deplete your

glycogen Reserve and if you did

high-intensity interval training it

would only take

twenty to forty minutes of exercise to

deplete this glycogen reserve so you can

see that if you add exercise you can

speed up the process and speed up the

improvement what we want to do is we

want to switch from sugar burning or

running off of your sugar you’re a

stored sugar to burning fat okay this is

where you see most the benefits now when

you add exercise to fasting and you’re

adapted to fat burning it’s gonna happen

very smoothly and you won’t have a bit

very many problems and you’ll feel

really good and you won’t have any

issues with blood Sugar’s but when

you’re just starting out you’re going to

be not adapted yet and you may see a

drop in performance with your exercise

with some fatigue and some blood sugar

symptoms all that means is you haven’t

fully adapted yet to fat burning because

you either haven’t given enough time or

when you’re eating a meal it’s the wrong

meal you’re eating carbohydrates when

you’re doing fasting you’re not doing a

keto plan and that could be the problem

because as soon as you start adding the

carb meals in there you’re not only

going to actually retain fluid and have

a problem with digestion it’s going to

make it harder to adapt okay you’re not

going to fully adapt and you may find

that when you add exercise that you

don’t have the positive benefits that

you want okay so what we want to combine

is healthy ketosis with fasting with

exercise to optimize the benefits from

fasting alright guys thanks for watching

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