Burn Fat & Repair The Body On A 36 Hour Fast - How To Do It Correctly For Results | Dr. Mindy Pelz

Summary

This video explains the benefits of a 36-hour fast for weight loss, focusing on how it triggers the body’s fat-burning system. The speaker highlights the importance of transitioning from sugar burning to fat burning and shares strategies for preparing for and breaking the fast. She discusses the effectiveness of a 36-hour fast in reducing belly fat, improving metabolism, and increasing ketone production. The video also shares tips on foods to avoid before fasting, the role of protein in rebuilding muscle post-fast, and the importance of muscle building for long-term fat-burning success.

Takeaways

• 😀 A 36-hour fast can be highly effective for weight loss by pushing the body into fat-burning mode after a prolonged fasting period.
• 😀 Ketosis, which helps burn stored fat, is typically achieved after 12-13 hours of fasting, but a full 36 hours maximizes fat-burning efficiency.
• 😀 A 36-hour fast is not meant to be done every week, but it's beneficial for accelerating fat burning and improving metabolic function.
• 😀 The 36-hour fast helps reduce cholesterol and inflammation, and it's a natural way to lower these factors without medication.
• 😀 Studies show that a 36-hour fast followed by a 12-hour eating window can result in sustained ketosis and fat loss, particularly around the belly area.
• 😀 The key to effective fasting is minimizing blood sugar spikes by avoiding processed carbs and harmful oils like vegetable oil, soybean oil, and canola oil.
• 😀 To prepare for a 36-hour fast, it's crucial to avoid processed carbs and oils to ensure quicker transition into fat-burning mode.
• 😀 Breaking the fast with protein, especially around 30 grams, stimulates muscle growth and helps with efficient fat burning post-fast.
• 😀 Fasting, combined with weight lifting, can further boost fat loss by building muscle, which in turn increases metabolism and insulin sensitivity.
• 😀 The goal of fasting is not temporary weight loss but to train the body to become a more efficient fat burner, with lasting metabolic benefits.

Q & A

What is the key benefit of a 36-hour fast for weight loss?

A 36-hour fast helps the body switch from sugar burning to fat burning, effectively forcing the body to use stored fat for energy. This process can accelerate weight loss by promoting ketosis and fat breakdown.

How does the 36-hour fast work in terms of metabolism?

When you fast for 36 hours, your body first depletes its glucose stores and then begins burning fat. This process involves transitioning from the sugar-burning metabolism to the fat-burning metabolism, which can take anywhere from 8 to 13 hours to fully switch over.

Can fasting for 36 hours be done every week?

While it’s not necessary to do a 36-hour fast every week, it can be a useful tool for accelerating weight loss and improving fat-burning efficiency when done periodically.

What is the impact of a 36-hour fast on inflammation and cholesterol?

Studies have shown that alternate-day fasting (36 hours of fasting followed by a 12-hour eating window) can reduce inflammation and lower cholesterol levels, potentially offering benefits without the need for medication.

Why is the 36-hour fast considered more effective than shorter fasts?

Shorter fasts, like 15-hour or 24-hour fasts, may not be long enough to fully switch the body into fat-burning mode. The 36-hour fast provides sufficient time for the body to deplete glucose stores and burn fat more efficiently.

How does the 36-hour fasting protocol help target belly fat?

The 36-hour fast has been shown to target belly fat specifically, as fat loss tends to occur around the abdominal area when fasting for extended periods. This is due to the body burning stored fat for energy.

What should be avoided before starting a 36-hour fast?

Before starting a 36-hour fast, it’s important to avoid harmful oils (like vegetable oil, soybean oil, and canola oil) and processed carbohydrates (such as breads, cakes, and pastas), as they can spike blood sugar and make it harder for the body to transition into fat-burning mode.

What is the role of protein when breaking a fast?

When breaking a fast, it's crucial to consume protein because it stimulates muscle protein synthesis (mTOR), which helps rebuild muscles that may have broken down during the fast. Protein also helps kickstart metabolism after the fast.

How does muscle building affect metabolism after a fast?

Building muscle after a fast can boost metabolism by increasing the number of insulin receptor sites in the body. This makes the body more efficient at burning fat and regulating blood sugar, contributing to long-term weight loss.

What are some of the foods to include in a pre-fast reset?

In the pre-fast reset phase, focus on eating clean proteins, healthy fats, and vegetables while avoiding processed foods, harmful oils, and refined sugars. This will help make the transition into fat-burning mode smoother and more efficient during the fast.