Intermittent Fasting: the Ultimate Guide for Men and Women!
Summary
TLDRLe script vidéo met en évidence les bienfaits du jeûne non seulement pour la perte de poids, mais surtout pour les changements cérébraux. Il explique que le cerveau a besoin de glucose et de cétones pour fonctionner correctement et que le jeûne favorise la production de cétones. Le script démente les idées reçues sur le jeûne en soulignant son importance pour la santé globale du corps et de l'esprit, et non pas comme un choix facultatif. Des conseils pratiques sont donnés pour commencer, notamment en modifiant les habitudes alimentaires et en adoptant une fenêtre de temps pour manger et jeûner. L'importance de l'insensibilité à l'insuline pour équilibrer les hormones est également discutée, ainsi que l'impact du jeûne sur les cycles hormonaux féminins et la gestion des phases pré et post-ovulation.
Takeaways
- 🧠 Le cerveau a besoin de 50% de glucose et 50% de cétones pour fonctionner correctement.
- 🥗 Le jeûne aide à la production de cétones, une autre source d'énergie pour le cerveau.
- 🕒 L'alimentation en windowing (intervalle de temps où l'on mange) permet de créer des cétones pendant le jeûne et de nourrir le cerveau après.
- 🤔 Les gens ont un faux concept sur le jeûne, le considérant comme un choix facultatif pour perdre du poids ou avoir plus d'énergie.
- 🛌 Le jeûne est essentiel pour le bien-être du corps et du cerveau, tout comme le sommeil.
- 🍽️ Changer les habitudes alimentaires en adoptant des huiles saines, des glucides naturels et en évitant les toxines.
- 🕒 Un jeûne de 16 heures suivrait d'une fenêtre de consommation de 8 heures, pour un cycle de 24 heures.
- 💪 Rompre le jeûne avec de la protéine pour maintenir le cerveau en énergie.
- 🚹🚺 Les hormones sont affectées par le jeûne et varient en fonction du cycle hormonal féminin.
- 🌟 Durant les 10 premiers jours du cycle, l'estradiot stimulate les neurotransmetteurs et les hormones liés au bien-être.
- 🍫 Les femmes ont tendance à craver du chocolat et des glucides la semaine avant leurs règles, pour augmenter les niveaux de glucose.
Q & A
Pourquoi le jeûne est-il important pour le cerveau ?
-Le jeûne est important pour le cerveau car, en état de jeûne, le corps produit de faibles doses de cétones qui servent de carburant au cerveau. Ce carburant est essentiel pour au moins 50% des besoins énergétiques du cerveau.
Quels sont les avantages du jeûne combiné à une alimentation équilibrée ?
-Le jeûne combiné à une alimentation équilibrée permet de bénéficier des avantages des cétones pour l'alimentation cérébrale et des nutriments nécessaires au corps. Cela favorise un mélange des meilleures des deux mondes pour une meilleure santé globale.
Quelles sont les principales erreurs de compréhension sur le jeûne dans la communauté générale ?
-L'une des principales erreurs de compréhension est que le jeûne est facultatif et uniquement pour perdre du poids. Cependant, le jeûne est essentiel pour les bienfaits thérapeutiques sur le corps et le cerveau, et doit être considéré comme une pratique indispensable, similaire au sommeil.
Comment les régimes alimentaires occidentaux standard peuvent-ils avoir un impact négatif sur le cerveau ?
-Les régimes alimentaires occidentaux standard, riches en graisses transformées, en produits sucrés et en ingrédients toxiques, peuvent provoquer de l'inflammation cérébrale et rendre le métabolisme à base de sucre dysfonctionnel et lent.
Quelles sont les trois étapes principales pour changer son alimentation afin de préparer le jeûne ?
-Les trois étapes principales comprennent le changement d'huiles (privilégier les bonnes huiles et éviter les mauvaises), le changement de sources de glucides (manger des glucides naturels avec des fibres) et l'élimination des toxines (éviter les aliments avec des ingrédients synthétiques et des colorants artificiels).
Comment le jeûne peut-il être plus facile à gérer ?
-Le jeûne peut devenir plus facile en adoptant une routine alimentaire qui inclut une fenêtre de temps pour jeûner et une fenêtre pour manger. En faisant des choix alimentaires saines, le jeûne devient moins pénible et plus soutenable.
Quelle est la durée recommandée pour la fenêtre de consommation de nourriture pendant le jeûne ?
-La recherche la plus courante suggère une fenêtre de consommation de nourriture de 8 heures lors d'un jeûne de 16 heures. Cela permet au corps de bénéficier des bienfaits du jeûne tout en assurant un apport nutritionnel suffisant pendant la période de consommation.
Comment le jeûne affecte-t-il les hormones du corps ?
-Le jeûne crée un changement hormonal, en particulier l'insuline, qui affecte les hormones sexuelles comme l'estradiol, la progesterone et la testostérone. L'insensibilité à l'insuline est essentielle pour l'équilibre de ces hormones.
Quels sont les besoins hormonaux spécifiques des femmes pendant leur cycle menstruel ?
-Les femmes ont besoin de荣耀 leur cycle hormonal naturel avec des variations de 28 à 30 jours. Les hormones fluctuent tout au long du cycle, nécessitant une adaptation des comportements alimentaires, de jeûne et d'exercice pour soutenir un équilibre hormonal sain.
Quels sont les comportements et les besoins nutritionnels des femmes pendant les premières 10 jours de leur cycle ?
-Pendant les premières 10 jours du cycle, les femmes ont besoin d'une augmentation de l'estradiol, qui stimule des neurotransmetteurs comme la dopamine, la sérotonine, l'acétylcholine et l'oxytocine. Les femmes peuvent se sentir plus sociables et heureuses pendant cette période et peuvent tolérer des jeûnes plus longs en raison de la tolérance de l'estradiol au cortisol.
Comment les femmes peuvent-elles gérer les fluctuations hormonales pendant leur cycle menstruel ?
-Les femmes peuvent gérer les fluctuations hormonales en adaptant leur alimentation, leur jeûne et leur exercice en fonction des besoins hormonaux spécifiques à chaque phase de leur cycle. Par exemple, pendant la phase avant la menstruation, il est important de réduire le stress et d'augmenter l'apport en glucides pour soutenir la progesterone.
Outlines
🥗 Fasting and Brain Health
This paragraph discusses the importance of fasting not only for weight loss but also for the significant changes it brings to the brain. The speaker emphasizes that the brain requires 50% glucose and 50% ketones for fuel, and fasting helps produce low microdoses of ketones that provide necessary fuel to the brain. The speaker suggests adopting a ketogenic diet and adjusting eating patterns to include healthy oils and natural carbohydrates while eliminating toxins. The idea is to integrate fasting as a regular practice, similar to sleep, for optimal brain function and overall well-being.
🕒 Understanding Fasting and Hormones
This paragraph explores the misconceptions about fasting and its impact on hormonal balance. The speaker argues that fasting is not optional but a necessity for a healing experience for both body and brain. The discussion moves on to the hormonal changes fasting induces, particularly affecting insulin levels, which in turn influences sex hormones like estrogen, progesterone, and testosterone. The speaker explains the importance of insulin sensitivity for hormone balance and how fasting can be tailored according to the body's hormonal cycles for maximum benefits.
🌿 Hormonal Cycles and Fasting
This paragraph delves into the specifics of how hormonal cycles in women affect fasting practices. The speaker describes how estrogen, which stimulates feel-good neurotransmitters, peaks during the first ten days of a woman's cycle, making it an ideal time for fasting. The ovulation period, characterized by high testosterone, is highlighted as a time of increased motivation and creativity. The speaker also addresses the post-ovulation hormone crash and suggests that women should adjust their fasting practices accordingly, emphasizing the importance of understanding and honoring the body's natural hormonal rhythms.
Mindmap
Keywords
💡Jeûne
💡Cétones
💡Glucose
💡Kétogénère
💡Nutrition
💡Inflammation cérébrale
💡Hormones
💡Insuline
💡Cycle hormonal féminin
💡Fasting window
💡Eating window
💡Sex hormones
💡Neurotransmetteurs
Highlights
Fasting is not just for weight loss but also for significant brain changes.
The brain requires 50% glucose and 50% ketones for fuel, and fasting helps produce ketones.
Fasting should be viewed as essential, similar to sleep, for the body's healing process.
Changing dietary habits to focus on healthy oils, natural carbohydrates, and reducing toxins can make fasting more effective.
Fasting can be combined with strategic eating windows to optimize health benefits.
Research suggests a 16:8 fasting to eating ratio for optimal health benefits.
Fasting helps balance insulin, which in turn affects sex hormones like estrogen, progesterone, and testosterone.
Men have a 24-hour cycle of testosterone production, affecting the brain and body.
Women's hormonal cycles are complex, with different behaviors and needs during various stages of the menstrual cycle.
During the first 10 days of a woman's cycle, estrogen stimulates positive neurochemicals like dopamine and serotonin.
Ovulation is a powerful time for women's creativity and motivation due to the surge in testosterone.
After ovulation, hormones crash, and women may need to adjust their diet and lifestyle to manage this change.
Understanding and adapting to hormonal changes throughout the month can lead to better overall well-being.
Women often crave chocolate and carbohydrates before their period, which is a natural response to increase glucose levels for progesterone.
Adapting fasting and lifestyle habits to hormonal cycles can significantly improve mental and physical health.
The conversation emphasizes the importance of individualized approaches to diet and fasting based on hormonal health.
Fasting and diet should not be a one-size-fits-all approach but rather tailored to the body's natural rhythms and needs.
Transcripts
let's get into this so fasting and the
Brain yeah yeah where do we start you
know what my chronic statement is is
that if people come to fasting to lose
weight happy you're here but I'm going
to ask you to stay for the brain changes
I love this so the first thing to
realize and I I'm sure I mean I know I'm
I'm speaking to the master here but your
brain needs 50% glucose for fuel and 50%
ketones it has this other fuel source so
the biggest thing that I think about
fasting is that when you put yourself in
a fasted State you are producing low
micro does of ketones and these ketones
will go up into the brain and provide it
the fuel that it needs now I think we've
been coming in through for ketones in
the wrong door we've been going in
through like the ketogenic diet I'm
saying let's just take everything you
eat compress it into a specific eating
window leave leaving longer space for
fasting you're going to create ketones
in that fasting window and now you're
providing the fuel source that your
brain needs at least 50% of it and then
when you eat you can go into all the
brain foods you can go into all the
things that we know will nourish it from
another angle and now you've you've
brought the Best of Both Worlds together
I love that what what what are some of
the misconceptions that you find the
community has or people in general in
the public has about fasting here's the
biggest one that's showing up lately um
and people are really re acting strongly
to it is I believe that fasting is for
everyone I really believe that the
misconception is that fasting is this
optional state that we maybe decide to
try if we want to lose weight or we want
it more energy or maybe we heard about
the brain power like we were just saying
and that it's sort of like a diet it's
like yeah that sounded like a really
cool thing I should
do I think of it like sleep you cannot
go your whole life without sleep and
just like you expressed on my podcast
you need sleep for so many brain
functions that will happen while you're
sleeping if you are not fasting you are
missing out on a massive healing
experience for your body and your brain
it is not optional in my book yeah it's
not even optional it's it's it's a must
where does somebody start well okay so
interesting you start with food so if
I'm going to assume if I'm talking to
somebody on the western American or
standard diet we're highly acced oils
refined flowers toxic ingredients all of
that as you know is creating brain
inflammation but it's also making your
sugar burning metabolism really really
dysfunctional and sluggish so let's just
change that let's change it to three
different foods that you are going to
focus on you're going to eat healthy
oils so good oils not bad oils these are
like your olive oil your MCT oil coconut
oil all of those are the health healthy
oils the bad ones are canola cotton seed
corn oils I I list them all in the book
so let's switch your oils second thing
let's switch your carb source so the
whole world's gone like low carb and I'm
not a I'm not saying go low carb I'm
saying go eat carb that has fiber in it
so that is anything that's come out of
the Earth so I call it Nature's carbs
just anything that that doesn't have a
label on it an
apple greens like a potato
anything that came from the earth is
Nature's carbs okay so and then the
third one is just get rid of the toxins
that get rid of the diet CES and the
synthetic ingredients and the red dyes
and all that that's going into our food
system if we make those three changes
then fasting becomes so effortless and
the your next step then becomes to start
looking at your food every day as you
have a fasting window and you have an
eating Window M it's not like you're
going to get up and just eat all day
you're going to make a conscious
decision in the moment when that eating
window opens we'll use today as an
example I got up I started writing this
morning I was in a highly creative space
um I went and moved my body around 10:30
I went and made a bunch of calls while I
was walking all of that was in a fasted
State and then I came here at noon right
before I came here I broke my fast and I
broke it with protein a really high
protein so that I can keep my brain
fueled um and that's all I've had today
is well I guess and then I had a salad a
salad with protein so now my eating
window is open so now I would eat until
I eat dinner and then I shut that window
down again and have you found there's a
certain amount of hours for that eating
window and that fasting window that in
terms of the maximum return or yeah so
the most the most yeah the most common
research was done out of cell metabolism
on what they call
168 so 16 hours of fasting 8 hours of
eating so your eating window would be8
hours so that would be like you open
your eating window up at noon and it
Clos closes down at 8 and you can eat
throughout that whole time you get to
decide how often you want to eat got it
but then once you shut that eating
window down now you're not even drinking
you're not doing any water can go in
coffee the next morning but you're not
at raising your glucose okay so coffee
is okay coffee is okay yeah is there a
difference I know the answer to this cuz
we've chatted about this for females and
and males yeah so this part's really
interesting because when we look at
fasting it is creating a hormonal change
to one of the major hormones in our body
called insulin and insulin is what
actually will affect our sex hormones so
insulin affects estrogen progesterone
and testosterone so the if you want to
balance your sex hormones doesn't matter
if you're a man or a woman the best
thing you can do is get yourself insulin
sensitive understand that first but in
order to balance these hormones by
balancing insulin for a man that is a
24hour cycle so you all are runoff of
testosterone testosterone comes in maybe
15 every 15 20 minutes you get a pulse
of testosterone testosterone goes up
into the brain and converts to estrogen
so you only have one hormone to think
about and you have to think about it in
terms of it in 24 hours got it we have
three we have estrogen progesterone and
testosterone that those hormones are all
produced from our ovaries and and when
we go into menopause the adrenals kick
in and start producing some of that and
so there's no conversion in the brain
it's all happening in the body now
there's communication from the brain and
it's happening in a 28 30-day period
Okay so we've got to honor our hormonal
Cycles as women and if we don't do that
then now we start to tank our hormones
in the fasting process so does that
inform that that hormonal expression
over those four weeks does that inform
what behaviors those like week one two
three do you yeah oh yeah so estrogen
like if you look at a woman's cycle day
one through day 10 estrogen is coming in
that estrogen stimulates dopamine
serotonin like we talked about
acetylcholine oxytocin bdnf so for women
when estrogen's coming in we're going to
be much more outgoing we're going to be
more we're going to be a lot happier
we're going to be able to hold on to in
so important for relationships right
like yeah I hope just everyone's
listening to this in general but you
know you you have you have if you're
living with with a woman yeah right and
it would explain you know certain moods
and behaviors and yeah and why she seems
like one person at one part of the month
and then another part of the month she's
completely different okay so those first
10 days after her like so day one is the
day her period starts and then estrogen
will build and you'll notice as she gets
closer to that day 10 she's much more
outgoing because she's neurochemically
locked and loaded you can fast during
that time that's a as much as you want
if you want to go on a three-day water
fast women can do a lot during that time
because estrogen is very forgiving of
cortisol okay so estrogen if cortisol
comes in like you work out really hard
you fast a lot estrogen's going to be
okay got it now during the your
ovulation period day 11 through day 15
when an egg is actually released this
part is just crazy to me estrogen is at
her Peak she's not going to get any
higher because she has to Peak for that
egg to release right but then
testosterone comes in so check this out
we only get testosterone for this 5 day
period during ovulation we don't really
get it the rest of the
month where guys are getting a hit every
x amount minutes right this is going to
be the height of our motivation because
testosterone is motivation and drive and
then we have estrogen during this time
so we're very creative we can use both
estrogen helps us use both hemispheres
of our brain and then we get a little
bit of progesterone during that time so
we're calm if a woman was trying to
become Limitless with her brain
ovulation is the time to do it I love
that what happens after day 15 okay then
after 15 then you get a a the hormones
crash so a lot of women coming out
ovulation can don't feel super great
they just kind of go down and what what
would your recommendation be for
somebody in that situation well first
mind that week before so the week before
a woman's cycle is really important to
do differently so you got to bring
stress down so that's the first thing
second thing you got to bring glucose up
which is really different right cuz
estrogen wants you to bring glucose down
progesterone wants you to bring glucose
up and she needs more glucose to be able
to fully come into her glory that week
before so this is why the keto diet
fasting did not do well for women the
week before their Cycles because there
wasn't enough glucose there for
progesterone to appear so but check this
out you talk to any woman what does she
crave the week before her period what is
the week what do you crave the week
before your period chocolate chocolate
okay you crave chocolate and you crave
carbohydrates and you don't crave fruit
you create bread Breads and pastas and
things that because your body is saying
give me more glucose bring the glucose
up you need chocolate CU it has
magnesium in it and magnesium will help
to to support progesterone so this is
the most fascinating thing to me is
every time I teach this to a woman the
response I get is that intuitively makes
sense that's how I feel but we've been
doing the same diet the same exercise
the same behaviors all month long not
adapting to the changes of these
hormones and that is why it's so
important to get just something as
simple as you crave different things at
different times of the month you should
fast differently you should exercise
differently you should socialize
differently at different times the month
and if you understood that everything
would feel right for you I absolutely
promise you
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