Video

Transcript

today we’re going to talk about what to do if you stalled when you’re doing

intermittent fasting now this topic comes up quite often when

i do my live show on friday mornings so i’m just going to create this one

video to cover all the basics now

our bodies have been evolving for hundreds of

thousands of years in relationship to starvation

starvation is a risk to your survival human bodies have gone through a lot of

starvation and so they have developed and have

adapted certain mechanisms to help them survive so

they’re in your body and they’re waiting okay when you stop eating so

when you start fasting or you do fasting for a period of time

that sends signals up to the brain that food is scarce

so we’re going to get some hormone adaptation

our cells are going to become more efficient you’re going to start to

develop this condition called autophagy where

your cells are efficiently recycling damaged proteins and giving you new

proteins your body is taking the resources it has

and becoming just very very frugal and very efficient and you’re

going to lose less nutrients and you’re going to have

certain things that preserve your muscle from being used as fuel

the body’s going to start tapping into its fat

when you go in a weight loss program when you want to lose weight

that’s very very anti-survival because your body does not like to lose

anything so this is where the problem is knowing how to do it

correctly and of course they will tell you that one pound

of fat equals 3 500 calories and all you have to do is

eat less calories and increase your exercise

and you’re just going to lose weight but we know that that doesn’t work because

the hormones start to slow down the metabolism so

the rate at which you burn fat is different from one person

to another in fact you may even know people who eat

not even close to as healthy as you are and they’re losing weight but you’re not

so we’re going to talk about what to do first thing that happens when you go on

a low carb diet or you fast as you start to get rid of your glycogen

reserve okay that’s stored sugar in the liver

and with this stored sugar you have a lot of

water so you’re gonna drop probably a good

eight to nine pounds right off the bat and just don’t don’t confuse that with

actual fat because that’s it’s going to be water especially

initially the key to overcoming a stall or a plateau

is really understanding what you’re trying to do the key hormone that keeps

you at a stall and keeps you plateaued is

insulin right there insulin is the switch that if it’s high you’re not

losing fat if it’s low you are going to be burning

fat so this is what you need to focus on in

other words out of all the actions that you could do

the question is what is going to reduce insulin the most

and the second most and the third and the fourth and the fifth

so i put these in order so you can kind of use it as a little checklist

one of the best ways to know if your insulin is going down

is with appetite if your appetite is going away insulin is coming down okay

if you still crave if you’re still hungry we know you’re not tapping in the

fat so this is a real simple way rather than

even doing a test just go by your appetite if you cannot

go for a period of time without getting hungry we know the insulin

is still a little bit on the high side and you probably still have insulin

resistance if you’re new to my channel definitely

make sure you watch the video on insulin resistance because you need to

understand that as well so what do you do is the most important

thing to attack this problem you fast

longer keep going longer and longer and then when you eat

you add more fat to the meal to be more satisfied to go longer

okay so the longer the fasting the less you’re going to trigger insulin because

insulin is triggered not just by carbohydrates it’s triggered by eating

so we want to fast longer so just keep working on that

and the rule of thumb is do not eat unless you’re hungry

okay so people eat when they’re not hungry don’t do that

go as long as you can i always recommend consuming nutrients when you’re fasting

very very important simply because you don’t know if you’re deficient and most

people are deficient in nutrients and so if you’re taking vitamin

supplements just getting nutrients without the calories

then you’re going to get the benefits of fasting without any type of side effect

so that’s what i recommend all right number two

lower your carbs lower than they are right now

try to get them as close to zero as possible because

carbs are what keeps the insulin elevated

also look for hidden carbs it could be msg

in certain foods that can actually affect insulin which is not a carb but

it’s a chemical that can stimulate insulin also

a lot of the keto treats in the keto foods now have maltodextrin or

or dextrose avoid that some of the sugar alcohols

can affect your digestive system so even though they’re low on the glycemic index

they can definitely create bloating so you just want to not do any of those

keto snacks and lower the carbs even more than you’re

doing right now number three lower the stress

your environment is crucial there are so many people

that i used to work with in my practice that all we did is get them to

isolate the stress and fully handle it or improve it

and they finally started losing weight why because

your stress elevates cortisol cortisol starts

mobilizing not just muscle protein into sugar which is turning into fat and

raising insulin that way but also it causes the liver to make

sugar okay out of ketones out of fat so we want to

lower the stress stop watching the news for sure

okay next one number four start increasing your sleep

every time that you get insufficient sleep it’s going to affect your blood

sugars okay you’re going to you’re going to

increase hunger so it’s going to affect insulin so sleep is vitally important

do whatever you can to also take naps stay in bed rest more which will also

help stress okay number five decrease the dietary

fat so whatever you’re doing right now bring

it down to about 75 grams not below that just cut down the fat don’t add the

extra mct oil don’t add the extra keto bombs at this point number six add

exercise while you’re fasting okay so you want to

increase the volume of exercise do it on a gradient don’t over train but

definitely add more exercise simply because it’s going to help um

probably add another 15 which might not seem like a lot but it

can help number seven i’m not saying come off

your medication but all i’m saying is that medication

can easily block your results so check with your doctor if you answered

medications maybe you can find out some other medication

that has less side effects because you’d be

surprised how many different types of medications

actually cause insulin resistance number eight chances are you have

insulin resistance do things to improve that situation to make

insulin less resistive how do you do that there’s

some great things you can do berberine is a very powerful

phytonutrient in certain plants that is compatible in effectiveness to

metformin which is a diabetic medication it’s been

thoroughly researched so this is a very good one right here

take more potassium which can help insulin resistance

as well as the b vitamins especially b1 fiber make sure you have enough fiber

from vegetables now why because the microbiome

turned the fiber into butyrate butyrate improves insulin resistance and as a

side note butyrate is very anti-tumor it’s very

very uh good to protect you in certain ways

chromium is a good mineral to help the blood sugars as well

as this bile salts that’s interesting

purified bile salts not only help you extract fat soluble vitamins essential

fatty acids from your fats but they can also help heal the inside

lining of your colon they can also help a fatty liver they

can also help improve insulin resistance and help

lower your blood sugars garlic is another powerful natural thing

to help insulin resistance okay so i want to

show you this next slide right here

i’m going to talk a little bit about while you’re fasting

if you’re doing prolonged fasting let’s say you’re fasting for

two days or three days or even seven days or longer

you have you’re trying to avoid the macros the carbs the protein and the fat

right when you’re fasting but you also have

micronutrients that would be like the vitamins minerals

trace minerals amino acids essential fatty acids there is no

essential carbohydrates so

what benefit is a carb going to give us well

certain carbohydrates like vegetables will give us vitamins

minerals and trace minerals when you’re fasting you can find

maybe some type of concentrate that will give you

the natural vitamins minerals and trace minerals instead of the carbohydrate

so that way we get the nutrients and not all the calories

now protein here’s one challenge especially when you get into

prolonged fasting if you’re going seven days you’re

going a month whatever people are concerned about losing their protein

from their muscle or even their organs so it wouldn’t be a bad idea

occasionally to test the waters with certain types of amino acid blends

okay not the actual protein certain amino acid

combinations now protein will give you amino acids it’ll give you

vitamins and minerals so but you’re already taking vitamins and minerals but

what about amino acids will this break a fast

well there’s something called net nitrogen utilization

and this basically is a percentage of how much

nitrogen is being wasted as a byproduct from protein

so in other words when you eat eggs for example

you’re really only getting about 48 of those amino acids

that are being used by your body to replace

muscle and other proteins the rest is turned into waste and

fuel okay as glucose well this is why consuming protein when

you’re fasting is not going to work because

over half of this is going to turn into sugar that’s not going to work

if you consume fish or meat you’re only used utilizing about 32 and the rest

is turning into waste or glucose if you’re using soy protein

you’re only getting 17 the rest is waste or it’s turning into glucose is

sugar right whey is even worse than soy you’re only

getting 16 the rest is turning into waste

or glucose this is why on the insulin index

this is the worst there’s a lot of triggering

of the insulin hormone when you consume whey the reason i’m talking about this

is that there is an amino acid blend that you could take

that gives you a 99 utilization and the research has been done by

professor luca moretti they did the research on the

essential amino acids and exactly what pattern the body needs

to be able to get the great majority of it turning into

muscle or replacing muscle or use primarily as protein synthesis

only one percent of it turns into waste or sugar so even though

this amino acid can trigger insulin there’s nothing there

to be stored as fat there’s nothing to be converted into fat

compared to these right here so if you’re doing a longer fast

and maybe you want to maintain your muscles or you want to keep your

strength up this would be an acceptable thing to

take because you’re not taking the protein you’re taking the

amino acids which require no digestion and you’re taking it in a blend that

doesn’t have a lot of waste like branched chain amino

acids for example that will really spike your sugar in fact if you were to

consume branched chain amino acids you may find the next day your your

appetite is higher because it affects your blood

sugars but when you do something like this

you don’t have that same effect if you would like more information about this i

put a link down below all right let’s talk about

fat primarily we use fat for fuel but we

also use fat to extract the fat cyber vitamins

and also get the essential fatty acids like dha

and epa those are the omega-3 fatty acids when you’re doing

longer-term fasting you definitely want to take

fat soluble vitamins as well as maybe cod liver oil or some fish oil cod

liver oil is a little bit better because it has dha

epa vitamin a and vitamin d all together okay so the reason why i brought all

that up is because if you’re getting all your nutrients

when you’re fasting you’re maintaining your health

as a primary goal and part of being healthy is to

keep up the required nutrients that you need

thanks for watching and definitely apply this information

hey we’re back with another amazing recipe no grains

no sugar totally keto there’s no suffering in keto absolutely

not karen and it’s an immune system builder

absolutely you have to check this out i think you should hurry up

watch the recipe and make it yourself it’s just so easy to be keto

but is it simple it’s super simple we hope you enjoy

making it as much as we are enjoying eating it