Fasting Will Change Your Entire Life...
Summary
TLDRThis video explores the transformative power of intermittent fasting for weight loss and overall health. It discusses how fasting can reduce body fat, improve brain function, and enhance cardiovascular health. The script explains the hormonal benefits, such as increased insulin sensitivity and growth hormone, and how it can help with conditions like type 2 diabetes. The presenter shares personal anecdotes and client success stories, and provides a step-by-step guide for beginners to start fasting safely and effectively.
Takeaways
- 🌟 Fasting has been a key component in the speaker's personal and clients' weight loss journeys, including reducing body fat and building muscle.
- 🕒 Intermittent fasting is characterized by cycles of fasting and eating, focusing on when you eat rather than what you eat.
- 🔄 Fasting can heal the body in various ways, including improving insulin sensitivity and reducing inflammation.
- 💉 Insulin is a hormone that regulates glucose levels in the blood, and fasting can help improve insulin sensitivity, preventing insulin resistance.
- 📉 Fasting can lead to significant weight loss, as demonstrated in a study with 1,422 participants who fasted for 4 to 21 days.
- 💊 Intermittent fasting can improve various health markers, such as blood pressure, cholesterol, and inflammation.
- 🏋️♂️ Fasting increases growth hormone levels, which can improve muscle cells and bone density.
- 🔥 The body switches to using ketones for energy during fasting, which can lead to increased fat breakdown and improved brain function.
- 🍽️ Fasting gives the digestive system a break, potentially improving gut health and reducing symptoms of digestive disorders.
- 🧠 Fasting can increase levels of brain-derived neurotrophic factor (BDNF), which is essential for neuron growth and protection.
Q & A
What is the primary benefit of fasting mentioned in the script?
-Fasting is primarily mentioned for its role in weight loss and body transformation, helping individuals reduce body fat to single digits.
How much weight did Harry lose using fasting?
-Harry lost 86 pounds in 10 months using fasting.
What is intermittent fasting and how does it differ from regular fasting?
-Intermittent fasting is an eating pattern characterized by cycles between periods of fasting and eating, focusing more on the time frame of eating rather than specific foods. It is different from regular fasting in that it is conscious and planned.
What role does insulin play in the body according to the script?
-Insulin is a hormone produced in the pancreas that transports glucose (blood sugar) to cells for energy. It also plays a role in controlling blood sugar levels by working alongside glucagon.
What is insulin resistance and how can fasting help?
-Insulin resistance is a condition where the body's cells fail to respond to insulin properly, preventing glucose from entering the cells and causing high blood sugar levels. Fasting can improve insulin sensitivity, making cells more responsive to insulin.
How does fasting affect the brain function?
-Fasting can improve brain function by increasing insulin sensitivity, enhancing cardiovascular system, and potentially improving memory and cognitive clarity.
What was the outcome of the 2019 study involving 1,422 participants who fasted for 4 to 21 days?
-The study showed weight loss, improved blood pressure, increased emotional and physical well-being, and increased growth hormone levels among the participants.
How does fasting affect the body's energy source?
-During fasting, the body switches to ketones as a source of energy when glycogen stores are depleted. The body breaks down fat cells into ketones, which serve as an alternate energy source for the brain and tissues.
What are the benefits of fasting for gut health?
-Fasting can improve gut health by giving the digestive system a break from constant digestion, enhancing digestive efficiency, and improving gut microbiota.
What is the recommended fasting progression for beginners according to the script?
-The recommended progression is to start with a 12/12 fast (eating all day), then move to a 14/10 fast, then to a 16/8 fast, and eventually increasing the fasting window as the body adapts.
How does the script suggest the fasting window should align with the body's active phase?
-The script suggests that the feeding window should fall during the more active phase of the day, typically in the early part of the day or the later part of the day, but not at night, as eating during the nocturnal phase can be detrimental to health.
Outlines
🌟 The Power of Fasting for Body Transformation
The speaker emphasizes the transformative power of fasting, sharing personal success stories and those of clients like Harry and Sandra who achieved significant weight loss and muscle gain. Fasting is described as a tool for healing, improving from 30% body fat to single digits, and enhancing various health aspects like brain function and cardiovascular health. Intermittent fasting is characterized as a pattern of eating with cycles of fasting and eating, focusing on when food is consumed rather than what is consumed. It's noted that everyone already practices some form of fasting. The benefits of fasting include hormonal healing, with a spotlight on insulin's role in glucose transport and the development of insulin resistance, which can lead to chronic health issues. The video promises to reveal how fasting can heal the body in surprising ways.
🔍 Understanding Insulin and Its Role in Fasting
This section delves into the science of insulin, explaining its function in transporting glucose for energy and regulating blood sugar levels. The speaker clarifies the difference between insulin resistance and diabetes, noting that resistance is when cells don't respond to insulin properly, whereas diabetes involves insufficient insulin production. Fasting is presented as a method to improve insulin sensitivity, allowing cells to use glucose more efficiently. The discussion also touches on how high insulin levels can interfere with leptin signaling, leading to increased hunger and decreased mobility. The speaker invites viewers to share their fasting experiences and considers undertaking a 72-hour fast, highlighting a study that observed various health improvements in participants who fasted for extended periods.
🏋️♂️ Fasting's Impact on Hormones and Body Composition
The speaker discusses how fasting affects hormones like growth hormone, which increases significantly during fasting, aiding in fat reduction and improving muscle and bone density. The body's shift to using ketones for energy when glucose is scarce is explained, along with the benefits of ketones for muscle protein synthesis. The role of ghrelin, the hunger hormone, is also examined, noting that its levels decrease with the increase of ketones, reducing hunger over the course of a fast. Norepinephrine, which boosts metabolism and energy during fasting, is highlighted as a natural energy drink that the body uses during fasting. The speaker also mentions the positive effects of fasting on blood triglyceride and cholesterol levels, and overall inflammation reduction.
🧠 Fasting for Brain Health and Cardiovascular Benefits
This section focuses on the benefits of fasting for brain health, particularly the increase in brain-derived neurotrophic factor (BDNF), which is essential for neuron growth and protection. Fasting is shown to improve mood and cognitive function by reducing insulin and leptin levels. The speaker also discusses the positive impact of fasting on cardiovascular health, including lowering cardiovascular risk through improved lipid profiles, weight reduction, and decreased inflammation. The digestive system's ability to rest and recover during fasting is highlighted, along with its potential to improve gut health, efficiency, microbiota, and liver function.
📅 A Step-by-Step Guide to Intermittent Fasting
The speaker provides a beginner's guide to intermittent fasting, suggesting starting with a 12-hour fast and gradually increasing to a 16:8 pattern. The importance of having the feeding window during the active phase of the day is emphasized, along with the idea that eating at night can be detrimental to health. The guide outlines a progression from a 12:12 fast to a 14:10 fast, then to a 16:8 fast, and finally to an 18:6 fast, with the speaker sharing personal experience of fasting for up to 20 hours. The video concludes with an invitation for viewers to share their fasting hours and to like the video if they're interested in seeing a 72-hour fast challenge.
Mindmap
Keywords
💡Fasting
💡Intermittent Fasting
💡Insulin
💡Insulin Resistance
💡Ketones
💡Ghrelin
💡Norepinephrine
💡Brain-Derived Neurotrophic Factor (BDNF)
💡Cardiovascular Health
💡Digestive System
💡Hormonal Regulation
Highlights
Fasting has been a key component in the personal transformation of the speaker, helping him reduce body fat significantly.
Fasting has been successfully used by the speaker's clients, such as Harry, who lost 86 pounds in 10 months.
Intermittent fasting can improve brain function and cardiovascular health.
Intermittent fasting allows for cycles between fasting and eating without prescribing specific foods.
Insulin is a hormone that regulates glucose transport and blood sugar levels.
Insulin resistance can lead to chronic high blood sugar and weight gain.
Fasting can improve insulin sensitivity, helping cells respond better to insulin.
Fasting can reduce hunger by affecting insulin and leptin signaling.
A study with 1,422 participants showed that fasting for 4 to 21 days resulted in weight loss and improved health markers.
Fasting can increase growth hormone levels, which can improve muscle cells and bone density.
The body switches to ketones for energy during fasting, which can improve brain function and muscle growth.
Fasting can increase the hormone norepinephrine, which can enhance fat breakdown and increase metabolic rate.
Fasting can improve emotional and physical well-being, contrary to the belief that it would cause depression.
Fasting can reduce blood triglyceride and cholesterol levels, improving cardiovascular health.
Fasting can decrease inflammation and improve gut health, beneficial for those with digestive disorders.
Fasting can support liver function by reducing liver fat and aiding in detoxification.
The speaker recommends starting with a 12/12 fast, then progressing to a 14/10, and eventually to an 18/6 fast for beginners.
Fasting is presented as a tool for health improvement, not a cure-all solution.
Transcripts
how fasting can heal the body every
single transformation I've ever
accomplished involved fasting and not
only that it's always helped me to go
from 30% body fat to single digit and
I've used it with all of my clients guys
like Harry who've lost 86 PBS in 10
months and built muscle at the same time
used fasting gel lost over 100 lb
fasting Sandra lost over 40 lb fasting
and so her six-pack and the same thing
with hie Michael lost all of his belly
fat it was so stubborn for him and he
said he's tried so many things and once
he implemented fasting it was manageable
and there's also evidence showing
intermitted fasting can not only help
with weight loss but people who are
suffering with type 2 diabetes it can
improve your brain function it can
enhance your cardiovascular system and
so much more intermitted fasting is an
eating pattern that's characterized by
Cycles between periods of fasting and
eating it does not prescribe specific
foods but rather allows you to focus
more so on a time that you eat them and
this allows certain conditions in the
body there's several approaches to
intermitted fasting which very fasting
in duration not only that but it also
heals the body in so many interesting
ways and all of these will surprise you
that I'm going to share with you
throughout this entire video watch till
the end because I'll show you exactly
how I personally lost over 40 lbs myself
using these exact same strategies let's
not waste any more time and dive
straight in now I am not telling
everyone that fasting is for you and you
have to do it what I'm simply doing in
this video is just presenting
information and if it inspires you to do
it then so be it but I want to highlight
the benefits of intermittent fasting
intermittent fasting may sound a little
scary at first but the truth is we all
follow some sort of intermitted fasting
so if you avoid eating after your
evening meal and you wake up and then
you only have breakfast the next day
that technically is a form of fasting
the difference between intermittent
fasting and regular life fasting is that
with intermitted fasting it's conscious
and it's planned but let's talk about
what intermitted fasting does and how it
heals your body with hormones so the
first thing I'm going to talk about is
insulin so what is it many people talk
about insulin without actually
understanding what it is insulin is a
hormone that's produced in your pancreas
its role is to transport glucose blood
sugar which uses energy to the cells
into your muscle and into your liver as
well as many different parts of your
body in including fat cells these cells
then use the glucose for energy insulin
just doesn't support glucose transport
it also plays an important role in
controlling how much glucose you have in
your blood it works alongside other
hormones producing the pancreas called
glucagon to help your blood regulate the
sugar levels within a certain range if
your blood sugar is too low the pancreas
releases glucagon which tells the liver
to produce glucose until the blood sugar
goes back to normalized levels if your
blood sugar is too too high the pancreas
releases insulin which tells fat cells
to store more glucose and helps lower
your body sugar back to normal levels
this is a very basic interpretation of
what insulin does but it's all you need
to know to understand what insulin
resistance is and why it's so important
to prevent it where possible so what's
insulin resistance when your insulin is
functioning correctly it can help
transport glucose into the liver and
into muscle cells where the glucose is
then used for energy or it's sord in fat
cells for future energy use insulin
resistance is a condition where the
insulin fails to deliver the glucose to
the cell this means that the glucose is
still in your blood your pancreas
responds by sending more insulin into
the bloodstream because your cells
aren't taking sugar out of your blood
your blood sugar levels will remain high
for much longer than usual eventually
the insulin hormones will manage to
clear the sugar from your blood but the
process takes longer than usual and this
results in a lot more insulin being
released chronically high blood sugar
can cause a lot of damage to your body
and it can also cause weight gain this
is because once the liver and the muscle
cells are full any additional glucose is
sent into your fat cells for storage and
this is where people have had this fear
of carbs but is there a difference
between insulin resistance and diabetes
insulin resistance and diabetes are
often conflated this is understandable
as both involve high blood sugar levels
but there are two differences between
the two insulin resistance is where your
body's able to produce enough insulin
but your cells aren't responding
properly diabetes is where your body
isn't able to produce enough insulin to
keep your blood sugar levels in check by
fasting you improve your body's insulin
sensitivity there's a scientific
research insulin sensitivity increases
as the body reduces its circulating
insulin levels during fasting periods
this is crucial for cells to respond
adequately to insulin increased
sensitivity means that the cells can
take up glucose more efficiently upon
eating after periods of fasting your
cells become more responsive to insulin
it's like oiling a sticky lock after
fasting the key turns a lot smoother
helping sugar enter the cell where it's
needed instead of hanging around in the
blood not only that see what doctor
lustig had to say on Andrew huberman's
podcast about what in resistance does in
fasting insulin blocks leptin signaling
so the higher the insulin goes the more
your brain thinks you're starving and
the more your brain thinks you're
starving the hungrier you get and the
less you want to move again before I
continue into the next Point let me know
in the comment section down below how
long do you fast and have you seen any
benefits yourself with fasting I've
mentioned the different parts and organs
of the body have you felt any of these
benefits we' love to read you in the
comments because some people are
considering it and just reading this
information may help them make that
decision finally of saying you know what
I'm going to try fasting and if you guys
want me to do the 72-hour fast leave the
video with a like so there's a research
paper released in 2019 with a massive
participant group of
1,422 people and they fasted between
periods of 4 to 21 days and they tested
a number of parameters from physical to
mental well-being to their blood levels
and and even their brain health these
1,400 participants were divided into
four groups those who fasted 5 days
those who fasted 10 days those who
fasted 15 days and those who fasted 20
days and these were the results I've
considered doing a 72-hour fast myself
let me know if you guys want me to like
document uh an anecdotal experiment of
my own 72-hour fast just leave the video
with a like and I'll make that happen I
think that'll be a great video so you
guys can see just my own experience I'll
track everything but back to the study
right their weight and their body
circumference everyone lost weight
within that time and the amount varied
depending on how long they fasted so the
group that fasted for 5 days lost 3.2
kgs which is almost 7 lbs in 5 days and
the group that fasted for 20 days lost
8.63 kgs which is almost 18 to 19 lb now
this isn't to say yes go fast for 3 days
or more but it just shows you that in
the end it's all about energy in versus
energy out and remember Guys these guys
were also medically supervised so I'm
not telling you to go and fast for 5 to
20 days please don't go and not eat 5 to
20 days because of this video what they
also saw in the participants is that
diastolic and systolic blood pressure
was improved and it went back down to
normal levels for the groups that fasted
longer this can be explained by the
benefits seen in the brain as well as
results in fasting which we'll talk
about later but they also tested
emotional and physical well-being and
impr proved in people who fasted longer
so that idea of like man if I fast my
life is going to be terrible I'm going
to hate life for those who think that
you'll be depressed not eating on the
contrary it actually showed an
improvement in emotional well-being and
physical well-being another thing that
happened growth hormone fasting raises
growth hormone nearly fivefold which
consequently will decrease your body fat
will improve your muscle cells and
improve your bone density what also
happens during fasting is that your body
will switch to ketones as a source of
energy and this is a research paper
right that fasting depletes the body
stores of glycogen and it typically is
over a 12 to 36 hour period and without
glucose the body begins lipolysis right
the breakdown of fat cells and it
converts these fatty acids into Ketone
bodies these ketones then serve as an
alternate energy source for the brain
and for the tissue so if you ever
wondered okay how does the body use fat
when you decrease the amount of glucose
right in your system your body needs to
find another source of energy so what it
does it break downs the fats the fats
get broken down into ketones and your
body uses that as the alternate source
of energy a 1986 study found that
injecting ketones would stimulate muscle
protein synthesis which is great for
growing muscle what about the hormone
gin it's often called the hunger hormone
grillin Rises during fasting which can
signal hunger however when people did
chronic fasting and I feel this myself
when you start fasting the first 2 days
might be a bit tough you're hungry but
once you get to the third day of fasting
you're not hungry anymore and that's why
I always included it in my programs
including with all my clients because it
takes away that feeling of hunger and in
my experience the first one to 3 days
again you'll fast and you'll feel hungry
and after that you'll notice that you're
not hungry at all and this can be
explained by the Ketone bodies and also
its function in keeping your grin levels
low so as ketones increase your gillin
and your hunger hormones decrease what
about norepinephrine right the hormone
that aids the body's fight or flight
response and it can increase your
metabolic rate fasting increases neopine
phrine and also enhances fat breakdown
and the way I can explain orrine is like
this Natural Energy drink that kicks in
when when you need a burst of energy or
you need to respond to stress when you
fast it's as though your body Taps into
this hidden energy Reserve ramping up
your metabolism and your focus and
what's amazing about fasting I think
it's one of the reasons why I was I
crushed it through medicine and through
um being a doctor is I was so sharp in
the morning so all the heavy lifting all
the hard work I could do in the morning
I would retain so much more information
as a result this is why people feel like
when they fast they're so so much more
productive is because of this hidden
energy Reserve that you're tapping into
but along with that in that study I
mentioned earlier with
1,422 participants fasting also reduced
your blood triglyceride levels and it
reduced your total cholesterol levels on
both men and women obviously those two
fasted longer saw better results similar
results were seen that people had better
uh glucose levels and HBA A1C that same
paper showed that all inflammatory
markers things that cause inflammation
improved and they decrease significantly
which explains why people who suffer
with rheumatoid arthritis suggest
fasting and it also decreases
inflammation overall and before we
continue if you want to see amazing
results the way I've gotten it for
Sandra the way I've gotten it for hiy
Harry Michael the list is endless you're
a busy professional you've tried various
things before and none of them worked
you tried the intermittent fasting it
didn't work for you you tried counting
calories it didn't work you tried
carnivore you tried all these different
approaches then it's very likely that
you need to work with a doctor so they
can analyze things accordingly if that's
your a busy professional and you really
want to be able to get rid of your belly
fat and improve your mental Clarity
improve your overall energy and to be
able to get two times more out of your
day and you want this result guaranteed
then fill out the application to work
work with me do not fill out the
application if you're someone who wants
to be able to try it in a month from now
or you feel like you know enough and you
just know you have to do it please save
my team and my time but if you really
need the help if you're a lady who
hasn't had the guidance of a doctor to
finally lose the weight I highly
encourage you to apply and that's in the
description fill out the application
you'll get a call to be able to book
with myself or my team of doctors you're
going to be speaking to an MD please
pleas don't waste our time and I say
that because it's very valuable we want
to help as many people as we can so they
can finally get the result but let's
move on let's transition from hormones
to the body's organs right so let's talk
about the brain right bdnf which stands
for brain derived neurotrophic Factor
fasting also increases the level of bdnf
it's a protein essential for neuron
growth and protection which is crucial
for long-term brain health furthermore
the the reduction in insulin and leptin
levels appears to act as a hypothalmic
pituitary adrenal axes thereby acting
positively in mood so the research saw
that when you fasted longer you saw this
Improvement in bdnf and it also resulted
in an improvement in your overall brain
function and your overall mood on that
point there was a book released by Dr
John R right and the books called spark
they put brain cells in a Petri dish
right and they spray bdnf and you could
literally see the growth spurts of
different branches of the brain tissue
that was on the pre-re dish there's new
branches so you get better brain
development I always fasted throughout
my entire medical career and I just felt
that I was getting better and better so
people always ask like how were you able
to balance medical school and be
creating this very YouTube channel that
has now over a million subscribers I
feel fast played a massive role because
it altered my behavior it allowed me to
intake so much more information in a
limited amount of time so I definitely
felt that cognitive effect that
cognitive Improvement myself and with my
clients when they come work with me they
tell me about their brain fog they're
low energy that it's hard for them to
make a decision once they get to the
rest of the day they just want the day
to be over because they've just used all
their brain power when I've switched
them to fasting they've just told me how
much more productive they are throughout
their day because if you start the day
right you're very likely going to end
the day right but what about fasting and
your cardiovascular health right so
there's a research paper so the effect
of fasting and cardiovascular disease
this is a systemic review right fasting
is beneficial in lowering your
cardiovascular risk of a population this
is achieved by improving your lipid
profile right so the amount of
cholesterol the HDL and a LDL and it
also lowers your body weight and your
inflammatory markers
so you put less stress on your heart and
also the things that usually clog up
your heart right which will lead to
heart attacks are reduced because you're
fasting for longer you're giving your
organs an ability to recover which seg
boys me really well into what happens to
your digestive system you give your
entire digestive system the ability to
finally rest and recover you're eating
all the time and you're making your
digestive system work just like your
brain needs recovery the same way your
muscle needs to recover after you've
trained them you need to do the same for
your digestive system so number one it
improves your gut health fasting periods
gives the gut a break from constant
digestion which may help maintain and
repair your gastrointestinal tract so
those people who are suffering with IBS
colitis any issues with your overal
digestive system fasting can help with
that right and this is how it can heal
the body this break can reduce the
symptoms of the bloating that you're
usually dealing with if you bloated all
the time fast if you're feeling gassy
all the time fast then it will decrease
inflammation cuz you're not stressing as
much by putting food down your body all
the time number two it enhances your
digestive efficiency when you eat less
frequently your body can allocate more
energy to effectively break down and
absorb nutrients during meals
potentially improving your overall
digestive efficiency so basically the
microvilli which are responsible for
absorbing
the nutrients from the food if you have
food going down there all the time they
can get inflamed and it will affect
their ability right between these little
tentacles to really absorb all the food
but when you give the gut a break it
decreases the inflammation and it
improves its ability to really absorb
these nutrients which makes it so much
more efficient right and it also
improves your gut microbiota and that's
basically all the bacteria the good
bacteria in your gut that helps with
digestion that helps with your mood and
some studies suggest that intermitted
fasting can alter the gut microbi in a
way that promotes a more diverse and
healthy bacteria environment this
diversity is beneficial for your overall
gut health and its overall immune
function also it will help in reducing
these digestive disorders you may be
dealing with by limiting the period
intake intermed fasting can help manage
these symptoms individuals with certain
digestive disorders like IBS irritable
bowel syndrome can be dealing with the
reduced frequen quency of meals can
decrease the instances of irritation and
inflammation in the digestive tract five
it can also support liver function
intermitted fasting can help reduce
liver fat and support liver function
which is crucial for the detoxification
of the blood and your overal metabolism
it can also help regulating your
hormones fasting helps regulate the
levels of insulin gin as I mentioned
earlier and the other hormones related
to your appetite and your overall
metabolism which can direct ly benefit
the digestive process by optimizing
timing and hunger and food intake so to
cap this off I'm going to show you guys
and tell you guys what I found to be the
best way to fast these are the best
strategies that I found fasting and I've
worked with clients who've implemented
these themselves including me right so
as I mentioned earlier when you're going
through a dting process or when you on
your day today you're fasting already
right let's say you have your last meal
at 8:00 p.m. you eat nothing through the
night at 8:00 a.m. in the morning you're
fasted so you're practicing some sort of
fasting so this is my recommendation on
how to start fasting if you're a
beginner if you're finding yourself
snacking at night right midnight just
focus on finishing having your end meal
at 8:00 a.m. and then have breakfast
right so we call that a 1212 fast and
after about 2 weeks go to a 1410 fast so
basically instead of having your
breakfast at 8: a.m. I want you push
your breakfast 1 hour to two hours later
look what Andrew huberman has to say
about fasting it is very important that
the feeding window fall during the more
active phase of one's day so for humans
that's typically in the early part of
the day or the later part of the day but
not at night put very simply there are a
lot of data now pointing to the fact
that eating during the nocturnal phase
of the 24-hour cycle is very detrimental
to one's Health having your first meal 1
hour after waking up right what this
allows as well is for your body to adapt
sometimes what discourages people from
fasting is that they go into the deep
end too quickly so go 1410 so have your
first meal at 10 a.m. and your last meal
at 8:00 p.m. so after about a month
right you did 2 weeks on 1212 you did 2
weeks on 1410 then at the second month
beginning of the second month I want you
to go to 168 then you decide okay I'm
basically going to skip breakfast and
just by consequently skipping a meal you
usually put yourself in a chloric
deficit this is we the speciality the
special thing and again I don't want to
get hate here from people intermitted
fasting is not the Cure it's not the fix
I'm giving this as a tool it is a tool
you should utilize and can utilize if
you don't that's also fine but when you
go to 168 you're basically just skipping
breakfast and diet adherence is so much
easier doing it this way so then you
have your first meal at midday at 12:00
and your last meal at 8:00 p.m. and
usually this can get a lot of people
from that 30% body fat Mark to 15
granted that you're eating well during
your your eating window so it doesn't
mean you can eat anything and eat
terribly it just means that you you
should still be sensible about the foods
you're eating right it's calories in
versus calories out at the end after
that point right if you want to get to
the 10% to single digits and this is
what I do I go to 186 I increase my
fasting window and I've gone as far as
20 hours of fasting and eating in a
4-Hour window period And honestly as I
did it this way over the span of 4
months I felt so much better the only
reason I love promoting fasting is
because of the way it's helped me so
I'll leave the video there let me know
in the comment section down below how
many hours are you fasting and if you
want me to do the 72-hour fast leave a
like but I'll the video there hopefully
this was helpful cheers
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