Video

Transcript

so today we’re going to talk about the

non-acceptable

and acceptable liquids

during intermittent fasting a very

important topic because

so many people make mistakes when

they’re doing fasting

and it’s a lot better just to learn from

the experience of other people’s

mistakes

because the amount of time it would take

for you to try to figure all this out

it would be months or years so i’m going

to show you exactly how to do it based

on a lot of experience working with

other people and even on myself now a

true fast is really not eating anything

except drinking water okay that’s a true

fast now the problem with that is

the majority of the population

is has a lot less stored nutrients than

we had even 20 years ago so you’re going

to experience all sorts of side effects

and problems if you don’t like enhance

your fasting with certain nutrients and

there are a lot of things that you

may drink that can really nullify

your results with fasting but i want to

emphasize something when we talk about

bumping yourself out of a fast or

bumping yourself out of ketosis

or autophagy which is a condition where

you’re recycling your old proteins and

you’re making new proteins there’s going

to be a lot of confusions

number one the benefits of fasting can

get nullified with anything that spikes

insulin so the whole goal of doing

fasting is to lower your insulin as low

as possible but there’s two things i

want to bring up number one

when you consume pure fat okay you don’t

trigger insulin when you consume fiber

which is a carbohydrate

you’re not going to trigger insulin

your body is going to go after that fat

as its primary calories before it taps

into your own body fat

so

even though you’re in ketosis

the ketones are coming from the dietary

fat not your own fat and this is why you

may not be losing weight if you consume

like a pure fat during a fast it’s not

going to increase insulin it’s not going

to bump you out of ketosis but it’s just

going to stop your weight loss so i

created this list and we’re just going

to go through it

all right number one water is that

acceptable

uh that that would be a yes

now of course there’s good water and

there’s bad water

tap water is just filled with chemicals

so if you

need to get a filter get one and start

using it because there are plastics

there are chemicals there are hormones

in the water supply not to mention

the toxic chemicals that they use to

kill off

germs and things in the city water so

just get a filter even if it’s a brita

filter it’s better than nothing

personally i have a filter that pulls

out fluoride because

if you’re drinking fluoride it’s going

to affect your thyroid and also in the

shower all that fluoride just makes your

skin

i mean it can create all sorts of like

red rashes and all sorts of issues and

you can simply just put a little

attachment to your shower head and

get rid of that fluoride i’ll put a link

down below of a good shower head that

filters out the fluoride so spring water

is the best you can do bottled water

pellegrino is a bit expensive but it has

all the minerals and it’s naturally

carbonated personally i like carbonated

water for some reason it just is i just

like it so i have a little machine that

pumps in co2 into water

and it makes my own carbonated water

but in general water is not going to

bump you out of ketosis but i would

recommend drinking a little bit more

water when you’re doing intermittent

fasting if you have a tendency to get a

kidney stone you want to be consuming at

least 2.5 liters of fluid every single

day and that will really protect you

all right now what about when we add

apple cider vinegar that’s a definite

yes because apple cider vinegar will

greatly help your blood sugars it’s an

acid so it’s going to help your

digestion so you’re going to just digest

better and even now if you drink it when

you’re not eating it’s still going to

help your digestion and i’m talking

about the microbiome in your intestine

so it’ll help that it’ll also help you

absorb minerals

but the main thing it will do for you is

help your blood sugars it’ll help give

you energy as well so i highly recommend

doing like a tablespoon in your water a

few times a day it doesn’t actually

matter when you take it

but just try it and see if you like it

and some people use a straw so it

doesn’t affect your enamel

that would be a good idea all right what

about lemon juice in your water

absolutely yes because lemon juice

has citrates and citrates help to

inhibit

oxalates so it decreases the risk of

getting a kidney stone and the lemon

juice does have vitamin c

but only if it’s a fresh lemon if it’s

in a lemon concentrate

it’s pasteurized it’s not going to have

pretty much any vitamin c at all so

the goal is not to drink it for vitamin

c the goal is to drink it to help

prevent kidney stones

by inhibiting oxalates and it’s also

good for other things too it helps the

liver it helps the gallbladder and it

also has certain phytonutrients that

help in other ways all right what about

diet sodas

that would be a big fat no

because the artificial sweeteners

especially like aspartame

affects your microbiome and that can

indirectly affect your insulin levels

and create insulin resistance and that

can actually cause you to put on weight

now if you’re using

diet sodas with stevia that’s a whole

different story

totally fine monk fruit is another good

sweetener as well as erythrotol all

right then we get to coffee if you’re

just doing black coffee it’s not going

to hurt you at all so that would be a

yes on the list the only point i want to

bring up is caffeine if you’re drinking

a lot of coffee through the day

you’re going to be consuming a lot of

caffeine and that can inhibit your sleep

cycles which will then

increase cortisol

and that will slow down your weight loss

so i would recommend only doing one cup

in the morning

if possible that’s what i do and my cup

is actually pretty small of course the

coffee is strong but it’s a very small

cup i would definitely spend a little a

little bit more money and get organic

because out of all the things that are

sprayed with pesticides

coffee beans are at the top of the list

all right then we get into this

bulletproof thing what is this

bulletproof coffee well they’re adding

butter or mct oil to the coffee and this

brings up the point which i talked about

in the beginning where it’s not going to

bump you out of ketosis

it’s going to bump you out of losing

weight if you have a slow metabolism

but i do recommend bulletproof coffee in

the very beginning while you start this

program because it’s going to allow you

to do longer fasting and it has other

benefits for your cognitive ability

because mct oil and even butter will

help you generate ketones for your brain

and it’s going to help you with memory

and focus and concentration but as you

get going and you’re really starting to

lose weight and let’s say for example

you have a slow metabolism and things

aren’t happening that would be one thing

to go because i just recently had

someone that was trying to lose weight

and i they were doing one meal a day but

i noticed that they’re doing uh this

bulletproof coffee so we recommended

getting rid of the fat in the coffee and

just do coffee maybe just with a little

bit of half and half of cream

and

boom they start losing weight so it is a

point to put attention on if you’re

struggling with weight loss now if

you’re thin and you want some extra

benefits with your cognitive function

definitely do bulletproof coffee all

right now what about half and half

versus cream

now half and half is half milk and half

cream

and then you have whole cream or

whipping cream now half and half has

maybe 1.6 grams of carbs okay so

i mean it’s pretty small but it has some

in two tablespoons whereas whole cream

has zero carbs so i would always

recommend doing the whole cream in your

coffee versus half and half but it’s a

real minor point so i’m going to put it

under the maybe category but that being

said

we’re talking about such small amounts

and i rotate sometimes i use half and

half sometimes i use whole cream all

right then we get to bone broth

bone broth does have

protein in it it has like five grams per

cup

and that is something you don’t want to

add when you’re fasting so bone broth is

under the no category it’s not a good

idea so it’s definitely going to inhibit

your results with fasting and i just

want to back up for a second because i

forgot to talk about non-dairy creamers

wow those things are filled with

chemicals so i would avoid those at all

cost all right the next one is tea

now green tea is very good to consume

when you’re doing fasting there are

certain

phytonutrients in tea even if you heat

the tea

that will help your metabolism that will

speed things up that have antioxidant

properties that have other

phytonutrients that fight cancer that

have phytonutrients that support blood

sugars and the list goes on and on and

on i highly recommend consuming some

type of herbal tea green tea is one of

them there’s many others on a keto plan

but just one point about that is that

these tea sometimes have caffeine so

take that in consideration because that

can start affecting your sleep

especially if you’re sensitive all right

next thing is coconut water

well coconut water has between 11 grams

to i think 16 grams

of

sugar so you definitely want to avoid

coconut water some people drink it for

hydration thinking it’s a great

electrolyte drink but it comes with a

package it comes with a lot of sugar and

anytime you eat sugar or when you’re

fasting you nullify your results for a

good amount of time now coconut milk

also has

some carbs

but it really depends on the type of

coconut milk

the coconut milk from brand name silk

that actually has one gram of carbs so

that may be okay

so coconut water is a no coconut milk

could be a maybe all right next one

pre-workout

powders that you put in your drink like

branched chain amino acids

not good at all we’re talking about a

protein and this protein is not a

complete protein it’s just amino acids

and you don’t want to do that when

you’re fasting okay i don’t recommend

branched chain amino acids that will

definitely bump you out of ketosis it’ll

bump you out of fat burning and it will

definitely bump you out of autophagy and

so even when you’re working out

by consuming these amino acids or any

type of pre-workout

drink either before or after

your workout is not a good thing unless

it’s just plain electrolytes with no

sugar now if you combine this low carb

diet with fasting and exercise

you’re going to take your ketones to a

whole new level you’ll definitely get in

much deeper ketosis and that would be a

great goal now what about alcohol okay

you’ve probably heard of types of

alcohol that are

so called keto friendly they have no

carbs in them here’s the problem it’s

true that there’s certain alcohol unlike

like margaritas or a beer that have

carbs or sugar

that doesn’t have any added sugar but

the alcohol itself

really

toxifies your liver which is going to

affect your fasting results and your

ability to lose weight and your

autophagy it’s not a good idea in any

amounts i’m sorry now what about actual

milk is that keto friendly that would be

big fat no because milk one cup has like

12 grams of carbs and zero fiber which

means we’re talking about net carbs

which is way too high but the fat from

the milk in the form of butter

as well as the half and half and cream

is a lot better

all right what about electrolytes

well absolutely yes if it doesn’t have

any added sugar if it’s sweetened with

stevia or monk fruit totally fine but

realize that

sometimes stevia comes with

maltodextrins so you want to make sure

it doesn’t have maltodextrin or some

other type of

synthetic sugar but electrolytes are

essential when you’re doing fasting

so is other nutrients like b vitamins

and vitamin d and omega-3 fatty acids

because the last thing you want to have

happen is run out of these nutrients

when you’re fasting and get dizzy or

faint or feel weak so the best video

that you want to watch on that is right

here on what supplements to take while

you’re fasting

you