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Transcript

let’s talk about the rules of intermittent fasting  i’ve done a lot of different videos on this topic  

but i just wanted to condense everything in  just one video so let’s take it from the top  

a lot of times people want to know what can i  eat with the fast what can i drink with a fast  

let’s talk first about drinking water is fine  there’s a thing called a dry fast that’s a  

whole different topic but i do recommend drinking  water tea is totally fine a certain type of teas  

can help you fast longer and decrease  hunger because the herbs in tea  

help support your blood sugars and your liver  coffee is fine i just wouldn’t want to overdo  

it but coffee will not knock you out of ketosis  because tea coffee and water have basically zero  

calories so it’s just the amount of calories  that could bump you out of fasting next question  

is can i take certain supplements when i’m  fasting i recommend it especially vitamins  

electrolytes minerals b vitamins in the form  of nutritional yeast trace minerals omega-3  

fatty acids especially dha and so if you’re  doing cod liver oil for example or fish oils  

the calories are going to be so small  it’s going to not really interfere with  

your fasting ideally if you get a green drink  without the fiber let’s say a wheatgrass juice  

powder you’re getting something that is super  concentrated usually about 6 to 11 times  

less volume of material because it takes a lot  of greens to make just a little bit of juice from  

that and so usually one serving when you add water  comes out to less than one gram and so you get the  

boost of nutrition without messing up your fasting  what you do want to avoid is the protein powders  

especially whey protein powder and there’s many  other ones i would just avoid all protein powders  

also avoid branch chain amino acids because  it will turn into sugar pretty quickly now  

as far as bone broth there’s mixed reviews some  people do find that their ketosis actually stops  

for way too long and other people it doesn’t seem  to affect their ability to generate ketones so  

this is mixed reviews you might want to try it  out and see if you actually can do it or not  

get a little testing unit to check yourself now as  far as mct oil which sometimes you’re going to put  

in your coffee to make it a bulletproof coffee you  can put butter in it you can just put coconut oil  

or just put mct oil what’s going to happen  is you’re not going to lower your ketones  

because those fats will turn into ketones but  the only thing that’s going to happen if you do  

too much of this is you’re going to shift from  burning your own fat to burning this fat and  

turning it into ketones now that’s not necessarily  a bad thing especially in the beginning as you’re  

making the transition into ketosis but at some  point if you find that your weight loss is stalled  

then realize it could be this extra fat that  you’re consuming but i actually do recommend  

it for a lot of people because it allows them to  fast longer which is actually very very important  

because you want to get your body adapting and  mct oil can give your brain straight ketones so  

there’s some other benefits to taking mct oil so  it’s kind of depends on your situation okay number  

three don’t eat unless you’re hungry so when you  start this fast and let’s say you’re gonna go 18  

hours and your main goal is to lose weight and you  find that you just completely have no appetite go  

a little longer now you don’t have to do a really  long fast right off the beginning but you’re on a  

roll your body is eating it’s eating its own fat  it’s not starving might as well ride the wave  

and go a little bit longer you’re going to see  better results but you want to prevent the point  

of going too far where your body is weak and you  feel dizzy so you want to be able to differentiate  

some slight hunger pains you’re a little hungry  but you have a lot of energy and you have no  

cognitive problems might as well just push through  that especially if it’s in the morning at eight  

o’clock in the morning where you have this spike  of cortisol where your body might be releasing  

more sugar but most people just push through that  and then the hunger goes away but you’ve gone too  

far if you’re very weak and you’re fatigued and  you’re dizzy and you have irritability all right  

number four the longer the fast the more you have  to refeed slowly so if you’re fasting for 48 hours  

or longer make sure you consume just a small  amount of food maybe a little egg a little  

lettuce maybe a little bit of peanut butter but  not too much food too fast because what happens is  

that sometimes if you do a long fast especially  if you’re getting like 72 hours or even longer  

and you have this huge meal your system is not  ready for it and you can really feel kind of  

bloated nauseous and so i don’t recommend it so  just do a little bit of food wait a little bit  

have a little bit more food kind of gradually go  into it number five a good indication to know of  

the severity of insulin resistance is how long can  you go without feeling like you need to eat food  

if you can fast easily over a period of time that  means that you don’t have much insulin resistance  

left there’s not a problem now  there’s other good indicators too  

like if you were to check your blood sugars and  let’s say you’re fasting your blood sugars go  

up that means that you’re not quite out of the  woods you have insulin resistance because your  

body is actually making more sugar it’s called  gluconeogenesis because of certain mixed messages  

with insulin connecting to the liver and so if you  can’t fast for a very long time all that means is  

you have insulin resistance and you have to just  keep working on it you have to give it more time  

add more fat to the meal too which will make  you more satisfied and allow you to go longer  

number six i recommend you always do keto with  intermittent fasting i mean think about you’re  

getting all these great benefits with fasting why  wouldn’t you also want to get the benefits from  

keto which is also going to keep your insulin  low when you eat if you’re fasting and then you  

go to a high carb diet you’re going to raise  insulin raise your blood sugars and kind of  

minimize the effects of intermittent fasting all  right number seven i recommend you do periodic  

prolonged fasting why because longer fasts give  you additional benefits there are three really  

important benefits that most people get with  just regular fasting not that long maybe 16 hours  

they’ll lose weight they’ll have cognitive  benefits memory focus and concentration  

and they have mood benefits they  go from anxiety or depression  

up to a higher level of emotion they just feel  better a calm sense of well-being which is huge  

but when you do periodic prolonged fasting you  really support your brain you grow new brain cells  

when you run your body on ketones there’s much  less free radical damage there’s much less  

waste products being generated as compared to  running your body in glucose where you have a  

lot more free radical damage and so ketones are  more efficient fuel it’s less stress on your body  

it creates less waste and more oxygen and less  co2 so it’s it’s good brain food also you’re  

going to support your immune system you’re  going to be able to fight infections better  

you’re going to actually increase your resistance  of your cell from toxins you’ll decrease your risk  

from cancer because one of the  purposes of your immune system is to  

kill cancer cells this is a good benefit right  and then you have the anti-aging benefits because  

your body is recycling old damaged tissue and  definitely proteins so you’re cleaning up these  

cells that are dysfunctional and you’re renewing  them so for repair and regeneration and anti-aging  

doing a prolonged fast here and there is  definitely worth it all right thanks for watching  

before you go if you have a question about a  product or you’re new to keto and you want to  

know how to begin keto or you’re on keto and you  need a debug because it’s not going as smooth  

i have a keto consultant standing by to help you  

this is just for the people in the u.s. hopefully in  the future we’ll be able to answer everyone’s call  

but i put the number down below  so you can call and get some help