Video

Transcript

hi guys in this video we’re gonna talk

about in a minute fasting I want to give

you the big idea of in a minute fast I’m

going to show you how to prevent

problems if you’re new to this this

video is mainly for new people I’m going

to show you how to do them in fasting

the correct way so this is representing

12 noon 6 o’clock p.m. 12 o’clock

midnight and 6 in the morning

ok the goal of intermittent fasting is

to change the pattern of eating so

you’re actually shifting running your

body on glucose to run your body on

ketones ok and in this transition things

can happen you can have like

transitional symptoms if you’re if you

have certain deficiencies of nutrients

the most common supplements that people

take to supply the nutrients they’re

usually the missing nutrients would be

salt okay that’s one why because when

you’re running your body on fat fuel and

less than carbohydrate you’re going to

dump a lot of water because carbs retain

fluid so you cut in the carbs you get

rid of fluid with the loss of fluid

comes a loss of potassium magnesium and

other electrolytes so it’s very

important to add back in the salt sea

salt potassium magnesium you can take an

electrolyte consume a lot of vegetables

so but in this video I’m not going to

cover like exactly what to eat I’ll put

a link down below for that this is

mainly the intermittent fasting part so

these supplements are important to make

the transition very smooth so many

people are deficient in magnesium

potassium B vitamins and so everything

is magnified when they go into ketosis

which is burning fat and then B vitamins

are very very important in the

metabolism of you know fats even protein

and even carbohydrates so we recommend

nutritional yeast as a good source for B

vitamins get the one that’s non

fortified that way you don’t have to

deal with all the synthetic B vitamins

that are out there some of the symptoms

that you may experience in this

transition fatigue headaches nausea

dizzy rash dehydration symptoms and also

your

acid symptoms so you may have a little

touch of gout because uric acid in your

body has another function as an

antioxidant so your body is raising

certain antioxidants to actually help

counter the oxidation it’s part of the

healing process but this is temporary

it’s not an issue I’ll show you how to

resolve it and you may even lose some

hair if you’re deficient in B vitamins

vitamin b2 for example is needed to

metabolize fats so if you’re actually

eating more fat you’re going to need

more b2 you’re also gonna need more b1

so to avoid all these if you take these

you shouldn’t experience any of these

okay these are not normal these these

just show up when you actually have

deficiencies so anyway these are some

things that you can take okay so let’s

say for example you get up at 6 o’clock

in the morning and you drink coffee if

you want to speed things up you can get

some MCT oil okay

that’s a certain type of oil that will

actually convert into ketones so if you

take MCT oil it has a different

metabolism than other types of fat and

you’ll increase ketones which means

you’ll feel like you’re in full ketosis

but you’re really not you’re in a

transitional phase but you may be let’s

say it’s three days in or two days in

and you’re like forty percent in your

ketosis but not a hundred percent so

that’s why you might have a team so to

make this easier on you you could

actually take an MCT oil build-up the

ketones so you’ll have not just energy

but you know that fat will allow you to

be satisfied to go longer with your

fasting okay most people eat at 8:00 in

the morning

12 at noon six and a half snacks in

between what we want to do is we want to

start with like a 16-8 but do it

gradually so it’s easy so I mean you can

start with just with three meals no

snacks then you go to meals no snacks

but sixteen to eight means that let’s

say for example you ate at 10 o’clock in

the morning as your first meal and 6

o’clock as your second meal

that actually is eight hours okay that’s

your eating window you could actually if

you need to eat something in that window

you can it’s not advisable but if you if

you need to go ahead and do it but

ideally it would just be eating two

meals 10:00 and 6:00 and then from six

all the way here we have our fasting

period at sixteen hours okay that would

be the first step but what you’re doing

is you’re pushing this first meal

forward each day you push it forward and

the rule of thumb is you don’t eat

unless you’re hungry so you just need to

go longer and longer in the morning

until eventually there is no breakfast

you’re just having your lunch as your

first meal I personally like to consume

my eggs and bacon at as my first meal my

first meal is like right around here but

that’s my so-called breakfast but I’m

having it at lunch by late lunch some

people have a blood sugar problem okay

they’re a diabetic or they have inter

prediabetes

and so they may find when they do this

that their blood sugars are higher in

the morning when they wake up so I want

two men just mention that I have a video

on that but I just wanted to mention

that that usually is because they have

what’s called insulin resistance and

another reason is that this hormone

cortisol which is a stress hormone

spikes at 8 o’clock in the morning ok

it’s not exactly at 8 it could be like

at 7:30 or 8:30 but when cortisol spikes

it mobilizes glucose for the flight or

flight mechanism or the action that your

body needs so it needs this sugar and it

also suppresses insulin so we have the

situation where we have high sugar and

when we wake up in the morning and just

realize this is a temporary situation

but it would be very very smart to

exercise this sugar off to burn up this

sugar through exercise in the morning

and I really recommend people exercise

in the fasting period ok so if your

first meal is right here and you’re

exercising right here you’re you already

are in hardcore fasting and you exercise

top of that you like you’ll see even

more benefits than if you exercise

right after the meal so this is what I

recommend right here now getting back to

this uric acid thing citrate counters

uric acid as in lemon juice

so maybe 1 to 2 ounces of lemon juice in

water

slug it down you can add apple cider

vinegar and that will help your blood

sugars but the citrate will counter uric

acid and also it can counter kidney

stones

some people are prone to kidney stones

it’s rare but if you’re pruned to it

then citrate would be very very

important also drinking more water would

be very very important so then we have

our first meal at 12:00 noon and then

let’s say our second meal at 6:00 so now

we’re at 18 and 6 we have a 6 hour

eating window ok and then we have 18

hours of fasting that’s when you start

noticing some serious benefits with

cognitive function less inflammation a

lot more weight loss now if the person

has insulin resistance

they usually have fatigue after they eat

and the fuel is not going into the cell

so they’ll eat and they’re not satisfied

and because you eat in general there is

going to be a spike in insulin and

pre-diabetics retire buttocks have more

insulin than other people and that that

insulin is going to make them tired

after they eat because they have the

spike there so they’re gonna feel like

they’re there wanting to take a nap but

as they do in a minute fasting for a

longer longer period of time this

tiredness goes away they’ll start

absorbing nutrients in the cell they

won’t get tired anymore so it’s very

very therapeutic and then of course you

have the 20 and 4 and you’re eating

let’s say at 2 o’clock and your second

meal is at 6 that’s a 4 hour window with

20 hours of fasting you can get even

more benefits from doing fasting from

that but there are a lot of people that

are in their 40s and 50s and 60s that

have a slow metabolism and they need to

lose a lot more weight and that’s why I

recommend the ohm at one meal a day ok

so we’re gonna do 1 mil a day so that

would be like 23 and 1 alright so the

best time to eat is later in the day or

even like later than 6:00 because when

you start eating between 6 and

9 you’re gonna be eating in a period of

time where your body is more

parasympathetic and that’s part of the

nervous system that’s responsible for

relaxation and digestion they’ll get

better digestion this could be why a lot

of people like to snack later at night

and in that case I would recommend if

you’re doing two meals do a meal run

here and then do a snack let’s say

pistachios as you’re sitting in front of

the TV so it’s kind of like a meal and a

half okay and then you work on pushing

this meal forward and forward and

forward to the point where you have just

one meal somewhere between 6 o’clock and

9 o’clock and that way you’re gonna eat

enough food where you’re satisfied and

if you’re at one meal a day your weight

loss is gonna be so much faster I mean

if you have a lot of weight to lose why

mess around why not just jump right to

here lose all the weight as quick as

possible

it’s not an unhealthy thing it’s a very

healthy thing realize that the amount of

food that you’re going to eat in that

one meal though is not going to

necessarily be the same calories as

three meals because it’s just too much

food but the nutritional requirements

are a lot less when you’re doing in a

minute fasting because your body gets

really conservative and it starts

recycling nutrients and proteins so you

don’t have to worry about trying to get

the same amount of calories and if you

have blood sugar problems it’s not a bad

idea to add a little outside of vinegar

maybe a teaspoon or a tablespoon in a

glass of water in the evening and you’re

gonna find your blood sugars will be

actually pretty good through the entire

night and especially in the morning so

your next step is to get started I put a

link down below to give you this in

writing thanks for watching so if you

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