Fasting Will Change Your Entire Life...

Summary

This 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

00:00

🌟 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.

05:02

🔍 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.

10:03

🏋️‍♂️ 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.

15:05

🧠 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.

20:07

📅 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.

Keywords

💡Fasting

Fasting refers to the act of abstaining from food and drink for a specific period. In the context of the video, fasting is presented as a method for healing the body and promoting various health benefits. The script mentions how fasting has helped the speaker and their clients achieve weight loss and improved health markers.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that involves cycles of fasting and eating, rather than specifying particular foods to consume. The video emphasizes its benefits for weight loss, brain function, and cardiovascular health. It contrasts with regular fasting by being a conscious and planned approach.

💡Insulin

Insulin is a hormone produced by the pancreas that regulates blood sugar levels by facilitating the transport of glucose into cells. The video explains that fasting can improve insulin sensitivity, which is crucial for preventing insulin resistance and related health issues.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to insulin, leading to high blood sugar levels. The video discusses how fasting can help improve insulin sensitivity, thereby mitigating insulin resistance.

💡Ketones

Ketones are molecules that serve as an alternative energy source when glucose levels are low. The script explains that during fasting, the body undergoes lipolysis, breaking down fat cells into ketones, which are then used by the brain and tissues for energy.

💡Ghrelin

Ghrelin, often referred to as the hunger hormone, is a hormone that signals hunger. The video notes that while ghrelin levels rise during fasting, chronic fasters often report reduced hunger after the initial period of fasting, which can be attributed to the body's adaptation to using ketones for energy.

💡Norepinephrine

Norepinephrine is a hormone that aids the body's fight-or-flight response and can increase metabolic rate. The video suggests that fasting increases norepinephrine levels, which may contribute to enhanced fat breakdown and a burst of energy during periods of fasting.

💡Brain-Derived Neurotrophic Factor (BDNF)

BDNF is a protein essential for neuron growth and protection. The video highlights that fasting can increase BDNF levels, which is linked to improved brain function and mood. This is particularly relevant to the video's theme of fasting as a method for healing and enhancing cognitive abilities.

💡Cardiovascular Health

Cardiovascular health refers to the condition of the heart and blood vessels. The script mentions that fasting can improve lipid profiles, lower body weight, and reduce inflammatory markers, all of which contribute to better cardiovascular health.

💡Digestive System

The digestive system encompasses the organs involved in breaking down food and absorbing nutrients. The video explains that fasting gives the digestive system a break, which can improve gut health, enhance digestive efficiency, and support liver function.

💡Hormonal Regulation

Hormonal regulation refers to the body's ability to maintain a balance of hormones that control various functions. The script discusses how fasting can help regulate hormones such as insulin and ghrelin, which are crucial for appetite control and metabolism.

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