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so today we’re gonna do a deep dive on

things that will potentially break your

fast and things that may not break your

fast so the topic of breaking your fast

seems to come up over and over and over

as far as a major confusion for a lot of

people so I’m gonna take each little

part of this in attempt to try to help

you understand it in a very simple way

well see if I could pull it off

a true fast and we’re talking about a

water fast involves not eating and only

drinking water nothing else okay so if

you were to consume vitamins or coffee

or anything you are breaking the fast

okay

dry fast you’re not consuming any water

you’re not eating anything okay that’s

the dry fastest now what I want to get

into is the degrees of breaking a fast

because there’s a lot of things that

will on a very minor way possibly break

your fast but only in a temporary way

maybe for only 20 minutes to a half-hour

so I am gonna recommend consuming

certain things during your fast because

it’s a real minor point it’s nothing to

put attention on and but I want you to

understand the relative degrees of

things that will break your fast versus

those things that are very very tiny

that will only break your fast a little

bit and for a short period of time but

we also have to differentiate between

bumping you out of ketosis that seems to

be a confusion as well ketosis is the

state of producing ketones from fat now

if you’re consuming MCT oil or exogenous

ketones as a supplement okay you’re

gonna be in ketosis regardless of what

you eat in regardless of what’s

happening with your own fat so let’s

differentiate your body making ketones

like your liver actually producing

ketones from your own fat versus you

taking ketones externally and your

body’s not actually making your own

ketones now the reason I’m bringing that

up is this right here things that bump

you out of fat-burning now if you’re

taking eggs agendas ketones okay as a

supplement or MCT oil or coconut oil or

consuming butter

you’ll be in ketosis but you’re not

necessarily going to be bringing fat

because your body is using the dietary

fat or the dietary ketones instead of

your own reserve okay so we have the

degree of fat burning that you’re in and

then we have the level of ketosis and

then we have fasting now the main

benefit of being in a fast are these

four things right here ketosis etaf EG

decreasing insulin and evaporating each

one of these is a huge benefit just

being ketosis will help you lose weight

help your brain regenerate give you

energy I mean think about it ketones are

antioxidants it’s going to reduce

oxidation in your body so it’s gonna

actually counter a lot of disease

processes also ketones will feed a

damaged heart better than glucose

ketones will feed a damaged brain better

than glucose so there’s a lot of

benefits of being in ketosis and also

even taking ketones in general at otha G

okay the benefits of tapa G from going

on a fast are huge you get to recycle

old damaged proteins you’re actually

cleaning up microbes Candida viruses

from the body this is very anti aging

and you’re also recycling other

nutrients as well and I’ll probably do a

separate video just on this one topic

but as soon as you start consuming carbs

to any degree you’re gonna slow down a

toughie G eating protein will also slow

down a toughie G so it true fast is the

ultimate way but if you’re taking

supplements for example it’s going to be

a very minor fact on this right here

it’s going to inhibit the top of G only

a tiny bit because there’s barely any

calories so we have to look at the

quantity of calories are those calories

more carbohydrate are they protein are

they’re fat I’m going to do a separate

video just on that but the point is that

etapa G is a huge benefit of what’s

going on fast also the benefit of

lowering insulin is huge - and

helps to reverse a fatty liver and helps

to improve your cholesterol and lipid

profile it helps the brain in general

it helps diabetes insulin resistance and

the list goes on and on and on including

also acne as well alright then we have

the benefit of fat burning well weight

loss is a great benefit of burning fat

also your hunger goes down I forgot to

mention that with all of these right

here so basically you’re not hunger

anymore so your cravings go away now

when we’re talking about breaking a fast

we really just need to know what will

create the the most smallest effect on

insulin the more insulin you have in

your body the greater this is gonna

knock you out of being in a fast and the

less benefits you’re gonna have so the

more refined the carbohydrate is the

higher that food is on that glycemic

index the worse the effect the worst

food that you can consume is something

called multi dextran which it’s

surprising that is in a lot of so called

keto friendly foods or snacks that they

sell and then we have protein protein

also has the effect of breaking it fast

because it increases insulin not to

agree that a carbohydrate will but to a

large degree especially if you’re

consuming a larger quantities of protein

then calories in general despite what

those calories are because the calories

that you consume trigger something in

your small intestine that triggers

insulin to go up okay so we really have

calories and protein in carbs now there

are things that have a zero effect on

insulin like fiber and fat but if you’re

consuming large amounts of fiber or fat

with calories it could influence insulin

a small amount okay but if we compare

this to this these are these are higher

also realize when you consume fiber you

can’t digest fiber so the microbes

digest it and the effect of your

microbes consuming fiber you can’t

digest it your microbes digest it they

consume it and then they release this

thing called butyrate which is ketone

like and indirectly it’ll help your

blood sugars and

reduce insulin so fiber is actually very

very good to help with blood sugar

problems in reducing insulin but of

course if you consume a tremendous

amount of fat it’s going to raise

insulin a small amount just for the fact

of these calories right here okay so

hope you have that so far let’s go to

the next page right here okay

so I kind of created a list here of

looking at insulin ketones and actual

weight loss and I already covered the

benefit so you know the benefit of this

lowering insulin the benefit of this and

fat burning and of course at Apogee but

that one’s going to be for a separate

video so let’s take a look at coffee

coffee really is going to have a

insignificant effect on insulin okay

it’s a small amount of calories there’s

hardly any carbs in there hardly any

protein so it’s going to have a zero

effect on ketones and a zero effect on

weight loss or weak weight gain now if

you consume a tremendous amount of

coffee with all the caffeine it could

increase cortisol potentially that could

actually activate insulin so stress can

make you fat because stress mobilizes

your own protein which then will be

converted into sugar which then could

raise insulin too so I just want to

bring that up and then we have tea tea

pretty much has a zero effect on insulin

it’s much less in caffeine zero effect

on ketones zero effect on weight loss so

even though the true definition of a

water fast is just drinking water

nothing else

none of these I’m still going to

recommend some of these because it’s

going to create just this a very very

small effect which is basically

insignificant okay because we’re looking

at the effect on insulin in fact on

ketones and is it going to stop your

weight loss

okay gum well that really depends on

what kind of gum you’re chewing okay if

you’re doing a sugar-free gum it’s gonna

have a very small effect on insulin

ketones and weight loss unless it has

something called aspartame or NutraSweet

the problem with this is that it affects

your microbes in a way that can lead to

insulin resistance I’m gonna put a link

down below for more data on this if you

want to have a deep dive and exactly

what it does but it studies show of

course in mice not in humans but just as

a side note from working with tens of

thousands of people over the years I

have noticed that those people who

consume this chronically nearly always

have a way problem so this chemical does

affect our gut which can lead to insulin

resistance which can increase insulin

especially if it’s done chronically so

this depends what type of gum if it’s

sweetened with xylitol you’re just

talking about a very very small amount

even though Azana tall is a sugar

alcohol and it’s not zero on the

glycemic index it’s like thirty it’s

such a small amount it’s really going to

be an insignificant effect of insulin

ketones and weight loss so I wouldn’t

even worry about this right here of

course if you’re chewing regular gum

with sugar that is a problem because

there’s a lot of sugar in gum vitamins

near zero effect on insulin ketones and

weight loss either up or down

okay so vitamins are totally fine and I

recommend them when you’re doing fasting

because you may be deficient and you

want to avoid any possible problem with

having some deficiency and then fasting

and then ending up feeling faint or

dizzy or whatever because you didn’t

have that reserve okay then we have the

green powder okay you have the green

powder with the fiber and you have green

powder without the fiber as in

wheatgrass juice powder both of those

products really will create a

significant effect on insulin ketones

and weight loss I mean even one scoop of

the wheatgrass juice powder is less than

one carbohydrate so it’s such a small

amount you don’t have to worry about it

bone broth okay it really depends how

much bone broth you’re consuming but

bone broth has protein in it and that

protein can increase insulin but it all

depends on the

quantity of course it’s not gonna be the

same as eating a steak but there is

still protein in there because remember

carbohydrates protein and calories

getting increased insulin which can then

lower ketones now as far as weight loss

it really depends on the quantity that

you consume and how much insulin is

being spiked now if we go to college and

collagen has a bit more protein okay and

of course this depends on how much

you’re consuming it’s going to increase

insulin so it’s not a good thing to

consume when you’re fasting in fact both

of these are not a good thing to consume

when you’re fasting because they’re

going to lower ketones why even consume

them and depending on how much you

consume it may or may not affect your

weight loss then you have branched chain

amino acids now the problem with this is

there’s only three amino acids you don’t

have all the essential amino acids so

when you consume only three you cannot

build proteins it’s impossible with

three amino acids so this is going to be

used primarily as fuel depending on what

type of protein you have whether it’s

egg meat dairy soy whey protein you’re

gonna have between 16 to 49 percent of

that protein actually turning into body

tissue turning into muscle or other

proteins that are in your body okay

that’s at the very most and this is

basically I think it’s 48 percent that’s

an egg breast milk I think it’s 49

percent that has the highest amount of

that protein turning into body tissues

I’m not talking about absorption I’m

talking about actually ending up in your

muscles in repair or rebuilding certain

proteins 60 percent to 48 percent

because we’re not gonna talk about

breast milk because chances are you’re

not consuming breast milk unless you’re

a baby watching my video

okay so 16 to 40 percent of that okay

turns into body tissue that means that

52 to 84 percent

of that product is not turning in the

body tissue where is it going it’s

either going on as waste as urea

nitrogen waste or it’s being used as

fuel okay so it turns into glucose so a

lot of the protein that people consume

is not creating an anabolic effect which

is a building effect it’s creating a

catabolic fact it’s breaking down into a

carbohydrate an anabolic effect would be

the turning of protein into body tissue

but there is a group of amino acid in a

certain ratio that will absorb at 99

percent so only 1 percent of it is

wasted okay so that means 99% of it is

anabolic this is something that you

could do during a fast especially around

your workout because you’re not getting

the insulin spike in fact a lot of it is

not even ending up as calories because

it’s being converted anabolic ly2 body

tissue especially if you’re not taking a

tremendous amount you’re just doing the

right amount for your body to use to

create a building anabolic effect

alright so we already talked about

aspartame right here sugar alcohols I’m

gonna put a link of a video just on

sugar alcohols because I cover this in

depth but I just want to give you a

summarized version with this right here

so you have a wreath rotol which has a

zero effect on the glycemic index so

that’s not going to affect insulin for

ketones or weightloss however some

people have a lot of digestive issues

with that and sometimes they will retain

water so they may may gain weight on it

but it’s water weight so you don’t want

to do too much then you have xylitol

which is 30 on the glycemic index so if

you’re consuming a very small amount of

it let’s say in your coffee it’ll have a

very small effect on insulin and ketosis

however it does have an effect so it

really depends on your goals and how

slow your metabolism is and what you’re

trying to achieve then you have

something called maltitol

which is a type of sugar alcohol that is

the absolute worst it’s like over 50 so

you want to stay away from that one and

then there are other things like corn

fiber and inulin I have noticed that

people have a lot of digestive issues

with those so again it may not trigger

insulin or affect ketones but it you can

have some water retention with that now

when we get to stevia or a monk fruit

those will have a zero effect on insulin

and ketosis in weight loss so you can do

those without any problem at all fiber

in general has a zero effect on insulin

and ketosis and I’m talking about the

fiber from vegetables and not talking

about bran which actually has the it’s

loaded with something called phytic acid

which could block your zinc iron and

other minerals and the other thing is if

you’re taking just straight fiber as

inulin or like in chicory root or

something like corn fiber which could be

GMO so you might gain weight on this but

this is not actual fat its water

retention so this usually happens after

your you get this little keto dessert

and you buy it from something and you

consume it and then you feel bloated and

you get really thirsty and you start

drinking water and then your stomach

gets more bloated well that’s really

what’s happening so some people can get

away with it some people can’t okay what

about half and half and your coffee or

cream well depends how much you consume

I don’t have a problem with it okay

especially if it’s grass-fed or organic

I prefer cream to half and a half

because half and a half has a little

more carbs but if you’re only doing a

small amount I would not worry about

this because it’s going to create just

the insignificant effect on insulin and

ketones maybe it’s going to bump you out

of ketosis possibly for 20 minutes okay

but that’s not significant then we have

actual butter or coconut oil which do

have a zero effect on insulin okay and

it can increase your ketones but you may

not lose any weight because your body is

using the dietary fat instead of your

own fat as fuel I’ve talked about that

in the last slide so just realize that

you could overdo it with the fat so if

you’re struggling and it’s not you’re

not losing weight just cut back on the

fat I think the the magic amount of

grams that I would recommend if you’re

struggling would be like something like

75 grams of fat per day and but you

don’t want to go too low though so I

think this would be a good number if you

want to calculate that apple cider

vinegar okay is going to create a zero

effect on insulin ketones and weight

loss however it can help insulin

resistance it can improve your blood

Sugar’s so it could actually help you

eventually get into a deeper ketosis and

help with weight loss but when you drink

it it’s not giving you ketones right

away and then we have lemon juice okay

there are a small amount of carbs with

lemon juice so it really depends on how

much you consume if you’re doing two

tablespoons I wouldn’t worry about it

it’s insignificant now sometimes people

do unsweetened cranberry juice that has

a little more carbs so you might want to

be careful with that because I have had

people consume unsweetened cranberry

juice and that stopped their weight loss

now if you have a regular cranberry

juice with the actual sugar that the add

in there and other juices that would be

really bad but I’m talking unsweetened

even though it’s bitter there’s a quite

a bit of carb in that product so I would

probably avoid that but lemon juice is

going to be fine now if you have a whole

cup you might have seven grams of carb

it’s very small it’s gonna bump you out

maybe for an hour or two but it’s going

to be insignificant but normally people

are just doing a tablespoon or two which

I would not worry about alright I

covered a lot of information I hope you

now understand this a little bit better

and I hope you’re not even more confused

but go ahead and review this and put

some comments down below if you have any

additional questions thanks for watching

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