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Transcript

so today we’re going to talk about this word intermittent

we’re going to talk about intermittent fasting and the big mistake that people

make as well as intermittent exercise okay

and how that relates to your overall health

now a healthy body has really good circadian

rhythms okay those are natural waves of rhythm

and i’m talking about sleep cycles eating cycles

rhythms of digestion rhythms of hormones which follow certain type of wave

patterns growth hormone cortisol anything that we

do of a sustained nature adds more

stress to the body let me explain let’s take eating for example one of the

most important things that intermittent

fasting will do is it corrects your digestion

because our body was not designed to be consuming on a sustained basis

our body’s not designed to snack in between

every single meal why because you stimulate insulin over and over and over

and we know what happens with that we get this

insulin resistance situation then we get a pre-diabetes

and then we get diabetes what is diabetes

it’s an uncontrolled blood sugar so your blood sugar is too high

because your insulin is all messed up and why did that happen because you

created a sustained stimulation of your insulin

so one of the most important things to do

is don’t eat anything when you are fasting and also allow your body

too fast a certain part of the day what i see is happening for a lot of

people is they’re doing a little bit of snack

between their meals here and there and that actually kind of ruins the great

benefit of fasting when you’re fasting you don’t want to

eat anything you can drink some water but ideally

stay true to the definition of fasting which basically you’re not eating

anything so what’s going to happen is you’re going to get a lot more benefits

to that because sometimes people become lacks and

really they’re they think they’re doing fasting but

they’re doing a little snack here but they say well it’s not carbs

it’s just a little protein right well protein will activate

insulin so we want to practice in a minute of fasting

and definitely want to get rid of that breakfast there and maybe do two meals a

day and then maybe do one but then do a true

fast now i do recommend taking supplements

during that period of time but supplements don’t really have many

calories we’re just doing b vitamins uh we’re doing electrolytes things like

that now let’s shift to exercise let’s take a look at high intensity

interval training okay which is intermittent so you’re

going to do this high intensity you’re not going to do it sustained

you’re going to do it intermittently right so what is the benefit of this

well you’re going to stimulate growth hormone

why is this so beneficial because when you do it intermittently

you do not over stimulate the opposing hormone which is cortisol so we

keep the stress down but we activate the growth hormone growth hormone is

stimulated by the entire intensity but

cortisol is stimulated by the duration a long duration

of exercise so what’s very very stressful in your body

is like a marathon because it’s sustained at a pretty good pace

you have to have very good adrenals to do marathons or triathlons

what happens when you’re doing a high intensity interval training

cycle here you’re activating something called the sympathetic nervous system

okay so we’re stimulating the pulse rate muscle activation and then there’s going

to be a point where you’re going to stop right when you hit a certain duration

and a certain intensity and you want to keep this fairly short

as soon as you stop this exercise the parasympathetic

nervous system which is the opposing part of the nervous system kicks in and

becomes active and this system is an active

push down wave that is going to push down your pulse rate and calm you down

it’s not passive it’s active it’s the same

system that is helping you sleep at night

when this system is broken then the system takes over and everything is like

high level pulse rate nervous can’t relax

can’t sleep why because of a sustained stimulation

of this stress right here when you do high intensity interval training

it’s vitally important to be at a complete stop

at this point until you fully recover so you don’t want to get your pulse rate

really high and then jog in place no you want to actually just sit down

let your pulse rate come down to a good place

and then you can start back up so number two

you want to stop exercise at some point after the activation and

really allow your body to recover why because this is what’s missing in most

people is a recovery and this is why the

interval training is vitally important now you can also apply

this to other things as well because if you’re consuming caffeine all day

and you’re stimulating and stimulating you’re going to not allow your body to

calm down you’re eventually going to be tired and require more stimulants so

that will just burn you out and affect your ability to sleep

which is key with recovery same thing with mental stress

if you’re actively in stress all day long and you try to go to sleep

it’s not going to work so you want a period of downtime

you want to go for a long walk you want to get out in nature so

during the downtime when you’re relaxing you want to get off your cell phone

because i see so many people when they’re trying to relax they’re on their

cell phone well this is like stimulation stimulation

okay the other thing is that you don’t want to

go for a long walk and be solving problems because you’re going to

activate the adrenal cortisol adrenaline people actually

think that they’re not productive because they’re

not solving problems so they have to be thinking so much

well i think it’s going to be a lot more beneficial when you walk

and just get your space and oxygen and relax

just for 30 to 60 minutes a day also in your house you have these

artificial lights the the screen in front of your computer

you want to get more sunlight to balance out this

artificial light that you’ve been exposed to all

right well thanks for watching i’ll see in the next video

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