#1 Intermittent Fasting Mistake Women Make That Causes Weight Gain! | Dr. Mindy Pelz
Summary
TLDRThe video discusses the common mistake of women repeatedly following the same fasting routine, which can lead to weight gain rather than loss. The speaker emphasizes the importance of variation in fasting, as our primal bodies were designed for inconsistency in food intake. Highlighting the role of hormones like progesterone, the video suggests that not adjusting for hormonal changes can disrupt weight loss efforts. The speaker advocates for diverse fasting lengths and patterns to overcome plateaus and maintain a healthy, effective fasting lifestyle.
Takeaways
- đ« The number one intermittent fasting mistake women make is consistently repeating the same fasting pattern, which can lead to weight gain.
- đ Intermittent fasting is a powerful health tool that empowers individuals to control their eating habits and metabolic switching, leading to noticeable body changes.
- đ The speaker recommends six different length fasts for women based on a decade of research and testing within the YouTube community.
- đ The importance of varying fasting patterns is emphasized, as it aligns with the Thrifty Gene hypothesis, which suggests that our genes are adapted to varying lengths of fasting.
- đ„ The 'Omnishambles' trend, characterized by one large meal after long periods of fasting, often leads to initial weight loss followed by a plateau.
- 𧏠The Thrifty Gene hypothesis posits that humans have evolved with a gene that allows for efficient use of energy during periods of food scarcity, and not fasting can be detrimental to health.
- đ The speaker's research indicates that the key to successful fasting for women is variation, which helps avoid plateaus and continues to promote weight loss.
- đ€° Hormonal differences, particularly progesterone, play a significant role in how women's bodies respond to fasting, with progesterone preferring lower cortisol and higher glucose levels.
- đ§ Variation in fasting is compared to workout routines, where doing the same exercise daily leads to diminishing returns, whereas changing it up enhances results.
- đ The speaker offers a free guide for beginners to master fasting and encourages experimentation with different fasting patterns to find what works best for each individual.
- đ Success stories of weight loss through varied fasting patterns are shared, highlighting the positive impact on both premenopausal and postmenopausal women.
Q & A
What is the main mistake women make with intermittent fasting that can lead to weight gain?
-The main mistake women make with intermittent fasting is not varying the length of their fasts. Repeating the same fasting pattern over and over can lead to plateaus and eventually weight gain.
Why is it important for women to vary their fasting lengths?
-Varying fasting lengths is important for women because it aligns with the body's natural hormonal cycles and the Thrifty Gene hypothesis, which suggests that our genes are adapted to cope with varying food availability, similar to the conditions in our primal days.
What is the Thrifty Gene hypothesis?
-The Thrifty Gene hypothesis posits that humans who had genes allowing them to survive long periods without food were the ones who thrived during times of food scarcity in our primal past. It suggests that modern humans, who carry this gene, may be negatively affected by constant food availability and could benefit from periods of fasting.
How does progesterone affect women's fasting and weight loss?
-Progesterone is an outlier hormone when it comes to fasting and weight loss. It prefers low cortisol and high glucose levels, which fasting can disrupt by temporarily raising cortisol and lowering glucose. This can lead to a stressed state and weight retention, especially in cycling women.
What happens when women fast the same way all the time?
-When women fast the same way all the time, they may hit a weight loss plateau, similar to how doing the same workout every day can lead to stagnant fitness results. The body adapts to the consistent fasting pattern, reducing its effectiveness over time.
What advice does the speaker give to women who are not losing weight with fasting?
-The speaker advises women who are not losing weight with fasting to introduce variation into their fasting routine. Instead of doing the same fasting length every day, they should alternate the lengths of their fasts to keep the body from adapting to a single pattern.
How does the speaker address the concept of 'OM' or 'one meal' a day fasting?
-The speaker refers to 'OM' or 'one meal' a day fasting as a trend that led to initial weight loss but then a plateau for many people. This approach involves long periods of fasting followed by a single meal, which initially works but eventually stops being effective due to lack of variation.
What is the role of cortisol in women's fasting and weight management?
-Cortisol is a stress hormone that can be temporarily raised by fasting, similar to the effect of exercise. High cortisol levels, when combined with low progesterone, can lead to a stressed state and signal the brain to hold onto weight, which is counterproductive to weight loss efforts.
What does the speaker suggest for postmenopausal women who are experiencing stress and anxiety due to fasting?
-The speaker suggests that postmenopausal women who experience stress and anxiety due to fasting should consider varying their fasting patterns to reduce these negative effects. The speaker notes that anxiety can trigger the brain's fear response, leading to increased cortisol and a stressed state.
How does the speaker relate the concept of variation in fasting to exercise routines?
-The speaker compares the concept of variation in fasting to the principle of changing up exercise routines to avoid plateaus. Just as doing the same workout every day can lead to stagnant results, the same applies to fasting â varying the fasting lengths can help to continue seeing weight loss progress.
What is the speaker's stance on the idea that all humans have the Thrifty Gene?
-The speaker supports the idea that all humans have the Thrifty Gene, which is a gene that allowed our ancestors to survive times of food scarcity. The speaker suggests that this gene is still present in modern humans and that it may be beneficial to engage in fasting practices that reflect this ancestral adaptation.
Outlines
đ« The #1 Fasting Mistake Women Make
The video script discusses the prevalent mistake of women engaging in intermittent fasting without variation, leading to weight gain. The speaker emphasizes the importance of understanding this mistake due to its significant impact on health. The speaker, who has written books and created videos on fasting, highlights the empowerment that comes with mastering this health tool. The script introduces the concept of 'Fast like a girl', where six different length fasts are recommended for women based on a decade of research. The speaker notes that the key issue observed in women is the lack of variation in their fasting patterns, which contradicts the natural Thrifty Gene hypothesis that suggests our genes are designed for varied fasting periods. The speaker warns against the negative effects of consistent one-meal-a-day fasting, which can disrupt hormonal balance and lead to weight plateaus or gain.
đ Progesterone's Role in Fasting and Its Impact on Women
The second paragraph delves into the role of progesterone in women's fasting experiences. It explains that progesterone dislikes fasting as it prefers low cortisol and high glucose levels, which fasting disrupts by temporarily raising cortisol and lowering glucose. The speaker addresses the challenges faced by cycling women and menopausal women, as the hormonal changes can lead to weight retention and increased stress. The speaker interrupts the video to offer a free guide for mastering fasting. The overarching message is the need for variation in fasting for women, as it aligns with both primal needs and hormonal requirements. The speaker encourages viewers to share their favorite fasting variations and emphasizes the joy in witnessing significant weight loss, especially in postmenopausal women. The video concludes with a call to action for those struggling with weight loss during fasting to explore the importance of variation in their fasting routine.
Mindmap
Keywords
đĄIntermittent Fasting
đĄThrifty Gene Hypothesis
đĄProgesterone
đĄCortisol
đĄWeight Loss Plateau
đĄFasting Variation
đĄHormonal Balance
đĄObesity Code
đĄResetter Collaborative
đĄBeginner's Guide to Fasting
đĄWeight Loss
Highlights
The number one intermittent fasting mistake that many women are making is causing them to gain weight.
Intermittent fasting is a powerful health tool when mastered correctly.
Women should consider six different length fasts based on research and personal experience.
The Thrifty Gene hypothesis suggests that our ancestors with genes allowing them to survive long periods without food were the ones that thrived.
The key to effective fasting for women is variation in fasting lengths and not sticking to the same fast repeatedly.
Fasting can initially lead to weight loss, but many people plateau because they do not vary their fasting routine.
The concept of 'Om' or one meal a day became popular, but it led to many people hitting a weight loss plateau.
Our genes are designed for variation in fasting lengths, not for the same fasting routine every day.
Progesterone is a hormone that women need to consider when fasting, as it prefers low cortisol and high glucose levels.
Fasting can temporarily raise cortisol and lower glucose, which progesterone does not favor, potentially leading to weight retention in cycling women.
For menopausal women, constant fasting can increase anxiety and stress, leading to a rise in cortisol and triggering a stress response.
The speaker offers a free guide for beginners to master the fasting lifestyle.
Varying fasting lengths can prevent hitting a plateau, similar to varying workouts at the gym.
The speaker's book 'Fast Like a Girl' provides various fasting options and encourages women to break their daily routine with food and fasting.
The primal body needed variation, and so do our hormones, especially considering the differences between progesterone and estrogen.
The speaker shares stories of postmenopausal women losing significant weight by adopting varied fasting practices.
This video aims to help viewers who are not losing weight with fasting by emphasizing the importance of variation in their fasting routine.
Transcripts
let's talk about the number one number
one intermittent fasting mistake that
too many women are making that is
actually causing them to gain weight we
don't want this fasting is a miracle and
it's a miracle for the female body but
you got to know this mistake please
stick with me here because this is too
important so let's Dive
[Music]
In
so fasting you know hopefully you all
know I love it I I've wrote lots of
books I've done tons of videos on it um
but what I love about it is it's it's
it's one of those Health tools that when
you learn to master it it is so
empowering you only you can help
yourself when you fast you're the one
that has to stop eating so when you
start to learn to metabolically switch
and go in these periods of time where
you are not eating and and you see the
result in your body only you get credit
for that which is amazing so now in fast
like a girl I mapped out six different
length fasts that I highly recommend
women uh lean into so I put those six
different length fast in there because
that's what research after a decade of
diving into the research for hours those
were the six that I saw but it was more
than that I also took those six and I
applied them here to our YouTube
Community to my resetter collaborative
on Facebook and we tested them out and I
started to see patterns in people
especially women and here is what I
started to see that women were not doing
enough of and why I wanted those six
different length fast and Fast like a
girl women were not varying their fast
enough so when Jason Fun by the way who
gets a tremendous amount of credit in
his book The obesity code when he
brought that to the world and the world
just started to see whoa weight loss
isn't calorie and calor out anymore and
we need to start fasting there was this
trend of what I call Om matters that got
formed this is one meal a day people
where they would leave these long
periods of fasting and then they would
just eat one meal usually it was dinner
and they lost so much weight in the
beginning
and then they plateaued and here on my
YouTube channel I was teaching all the
different emerging science on these
different length fast and one of the
things I found in my research was this
concept called Thrift the Thrifty Gene
hypothesis and the Thrifty Gene
hypothesis says that if we go back to
those Primal days to our caveman and
woman days we didn't have consistent
access to food so we had to rely on
going into our genetics and going into
longer periods without food and the
people that actually had the gene that
allowed them to go long periods without
food were the ones that survived that
time and if they didn't have that Gene
they died and their Thrifty Gene
hypothesis is that they believe that the
majority of humans right now have this
Gene and if we are not leaving these
long periods of time without food we're
doing the opposite thing that happened
in the caveman days that we are killing
ourselves by eating too much but in if
you dive into the research on the
Thrifty Gene hypothesis which by the way
there are two studies I will leave them
Linked In the notes for the science
hounds here but if you dive into that
hypothesis what you will see is that it
was variation of the length of fths that
our genes were set up to do so when we
tie all that together and we come back
to this idea of like what's the number
one uh fasting mistake that women are
making it's the same fast over and over
and over again it's what happened to the
people that did the Obesity code it's
what happened to the women who lost
their cycle it's what happened to the
women that started gaining weight with
fasting you were not meant to be fasting
the same way all the time now I realize
that that is that's not a belief that
everybody buys into but based off the
science that I see based off the
millions of people that my platform has
helped create this fasting lifestyle and
based off of my own personal experience
along with the experience of my patients
that variation diet fasting variation is
the key that so many women are missing
now why would it be women more women
than men so this dives into to a lot of
principles that I've taught in fast like
a girl there is one hormone that's an
outliner outlier when it comes to food
and fasting and that is progesterone
progesterone does not want you to fast
so the other piece of this equation is
that when women are are fasting all the
time they're not minding progesterone
and progesterone wants cortisol to be
low and glucose to be high fasting will
gently temporarily raise cortisol just
like uh exercise will and it brings
glucose down those are both the
equations that progesterone doesn't like
so if you're a cycling woman all of a
sudden the brain gets this idea like
wait we don't have a lot of progesterone
there's a lot of cortisol we're in a
stressed State hold on to weight there's
no need to lose weight right now so for
the cycling woman that's what's going on
for the menopausal woman what's
happening is the anxiety goes up and
then that perpetuates the fear part of
the brain and all of a sudden the
amydala is triggered cortisol is going
up and all of a sudden that you've got a
a menopausal woman under a incredibly
stressed State okay I got to interrupt
this video because I have a free guide
for you so you can Master fasting it's
called a beginner's guide to a fasting
lifestyle and all you've got to do is
click here and you can jump right in and
what typically happens is she'll double
down on all her diet routines and
fast a little longer only raising
cortisol M more so the general theme of
this video is women variation variation
variation you need fasting variation you
may not be somebody who's going to go
into a 72-hour fast but maybe you're
doing 13 hours every single day I'm
going to ask you to do 13 someday 17 the
next day no fasting another day vary it
in fast like a girl I I walk you through
several
variations of what I like I gave you
weekly variations I gave you monthly
variations I got another book coming out
that we're going to go down all the the
Avenue of food I give you variations in
there so when we come back to this idea
of what did our Primal body need it
needed variation when we come back to
what do our hormones need women
progesterone needs something massively
different than estrogen so we've got to
get out of that that everyday routine
with food and fasting and we've got to
to to to break it up and the last thing
I want to say on this and this is really
an interesting lens in which to look at
this through think about your gym we
know this for the gym like if we go and
work out would you go and do the same
workout every single day if you if you
are doing it you probably hit a plateau
with your results it's the same thing
with fasting you do the same thing every
single day works in the beginning stops
working so let's vary it so let me know
your favorite variation in the comments
I love reading your comments so let me
know and then because this is a weight
loss video what I want to know is how
much weight have you lost learning to
fast like a girl I want to know because
it's so fun when we see the massive
amounts of weight and especially in my
postmenopausal friends wow like when I
see a 70-year-old drop 30 pounds in a
couple of months I that's my dopamine
for the week so really excited for you
all and as always I hope that helps okay
are you fasting and you're still not
losing weight check out this video
because you might be missing a key part
of your fasting experience that's going
to unlock weight loss so if you think
about it all the humans that emerged out
of that time have the gene that allows
us to go without food and that Gene they
believe is in all of us today
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