Intermittent Fasting: the Ultimate Guide for Men and Women!

Summary

Le script vidéo met en évidence les bienfaits du jeûne non seulement pour la perte de poids, mais surtout pour les changements cérébraux. Il explique que le cerveau a besoin de glucose et de cétones pour fonctionner correctement et que le jeûne favorise la production de cétones. Le script démente les idées reçues sur le jeûne en soulignant son importance pour la santé globale du corps et de l'esprit, et non pas comme un choix facultatif. Des conseils pratiques sont donnés pour commencer, notamment en modifiant les habitudes alimentaires et en adoptant une fenêtre de temps pour manger et jeûner. L'importance de l'insensibilité à l'insuline pour équilibrer les hormones est également discutée, ainsi que l'impact du jeûne sur les cycles hormonaux féminins et la gestion des phases pré et post-ovulation.

Takeaways

• 🧠 Le cerveau a besoin de 50% de glucose et 50% de cétones pour fonctionner correctement.
• 🥗 Le jeûne aide à la production de cétones, une autre source d'énergie pour le cerveau.
• 🕒 L'alimentation en windowing (intervalle de temps où l'on mange) permet de créer des cétones pendant le jeûne et de nourrir le cerveau après.
• 🤔 Les gens ont un faux concept sur le jeûne, le considérant comme un choix facultatif pour perdre du poids ou avoir plus d'énergie.
• 🛌 Le jeûne est essentiel pour le bien-être du corps et du cerveau, tout comme le sommeil.
• 🍽️ Changer les habitudes alimentaires en adoptant des huiles saines, des glucides naturels et en évitant les toxines.
• 🕒 Un jeûne de 16 heures suivrait d'une fenêtre de consommation de 8 heures, pour un cycle de 24 heures.
• 💪 Rompre le jeûne avec de la protéine pour maintenir le cerveau en énergie.
• 🚹🚺 Les hormones sont affectées par le jeûne et varient en fonction du cycle hormonal féminin.
• 🌟 Durant les 10 premiers jours du cycle, l'estradiot stimulate les neurotransmetteurs et les hormones liés au bien-être.
• 🍫 Les femmes ont tendance à craver du chocolat et des glucides la semaine avant leurs règles, pour augmenter les niveaux de glucose.

Q & A

Pourquoi le jeûne est-il important pour le cerveau ?

Le jeûne est important pour le cerveau car, en état de jeûne, le corps produit de faibles doses de cétones qui servent de carburant au cerveau. Ce carburant est essentiel pour au moins 50% des besoins énergétiques du cerveau.

Quels sont les avantages du jeûne combiné à une alimentation équilibrée ?

Le jeûne combiné à une alimentation équilibrée permet de bénéficier des avantages des cétones pour l'alimentation cérébrale et des nutriments nécessaires au corps. Cela favorise un mélange des meilleures des deux mondes pour une meilleure santé globale.

Quelles sont les principales erreurs de compréhension sur le jeûne dans la communauté générale ?

L'une des principales erreurs de compréhension est que le jeûne est facultatif et uniquement pour perdre du poids. Cependant, le jeûne est essentiel pour les bienfaits thérapeutiques sur le corps et le cerveau, et doit être considéré comme une pratique indispensable, similaire au sommeil.

Comment les régimes alimentaires occidentaux standard peuvent-ils avoir un impact négatif sur le cerveau ?

Les régimes alimentaires occidentaux standard, riches en graisses transformées, en produits sucrés et en ingrédients toxiques, peuvent provoquer de l'inflammation cérébrale et rendre le métabolisme à base de sucre dysfonctionnel et lent.

Quelles sont les trois étapes principales pour changer son alimentation afin de préparer le jeûne ?

Les trois étapes principales comprennent le changement d'huiles (privilégier les bonnes huiles et éviter les mauvaises), le changement de sources de glucides (manger des glucides naturels avec des fibres) et l'élimination des toxines (éviter les aliments avec des ingrédients synthétiques et des colorants artificiels).

Comment le jeûne peut-il être plus facile à gérer ?

Le jeûne peut devenir plus facile en adoptant une routine alimentaire qui inclut une fenêtre de temps pour jeûner et une fenêtre pour manger. En faisant des choix alimentaires saines, le jeûne devient moins pénible et plus soutenable.

Quelle est la durée recommandée pour la fenêtre de consommation de nourriture pendant le jeûne ?

La recherche la plus courante suggère une fenêtre de consommation de nourriture de 8 heures lors d'un jeûne de 16 heures. Cela permet au corps de bénéficier des bienfaits du jeûne tout en assurant un apport nutritionnel suffisant pendant la période de consommation.

Comment le jeûne affecte-t-il les hormones du corps ?

Le jeûne crée un changement hormonal, en particulier l'insuline, qui affecte les hormones sexuelles comme l'estradiol, la progesterone et la testostérone. L'insensibilité à l'insuline est essentielle pour l'équilibre de ces hormones.

Quels sont les besoins hormonaux spécifiques des femmes pendant leur cycle menstruel ?

Les femmes ont besoin de荣耀 leur cycle hormonal naturel avec des variations de 28 à 30 jours. Les hormones fluctuent tout au long du cycle, nécessitant une adaptation des comportements alimentaires, de jeûne et d'exercice pour soutenir un équilibre hormonal sain.

Quels sont les comportements et les besoins nutritionnels des femmes pendant les premières 10 jours de leur cycle ?

Pendant les premières 10 jours du cycle, les femmes ont besoin d'une augmentation de l'estradiol, qui stimule des neurotransmetteurs comme la dopamine, la sérotonine, l'acétylcholine et l'oxytocine. Les femmes peuvent se sentir plus sociables et heureuses pendant cette période et peuvent tolérer des jeûnes plus longs en raison de la tolérance de l'estradiol au cortisol.

Comment les femmes peuvent-elles gérer les fluctuations hormonales pendant leur cycle menstruel ?

Les femmes peuvent gérer les fluctuations hormonales en adaptant leur alimentation, leur jeûne et leur exercice en fonction des besoins hormonaux spécifiques à chaque phase de leur cycle. Par exemple, pendant la phase avant la menstruation, il est important de réduire le stress et d'augmenter l'apport en glucides pour soutenir la progesterone.

Outlines

00:00

🥗 Fasting and Brain Health

This paragraph discusses the importance of fasting not only for weight loss but also for the significant changes it brings to the brain. The speaker emphasizes that the brain requires 50% glucose and 50% ketones for fuel, and fasting helps produce low microdoses of ketones that provide necessary fuel to the brain. The speaker suggests adopting a ketogenic diet and adjusting eating patterns to include healthy oils and natural carbohydrates while eliminating toxins. The idea is to integrate fasting as a regular practice, similar to sleep, for optimal brain function and overall well-being.

05:00

🕒 Understanding Fasting and Hormones

This paragraph explores the misconceptions about fasting and its impact on hormonal balance. The speaker argues that fasting is not optional but a necessity for a healing experience for both body and brain. The discussion moves on to the hormonal changes fasting induces, particularly affecting insulin levels, which in turn influences sex hormones like estrogen, progesterone, and testosterone. The speaker explains the importance of insulin sensitivity for hormone balance and how fasting can be tailored according to the body's hormonal cycles for maximum benefits.

10:02

🌿 Hormonal Cycles and Fasting

This paragraph delves into the specifics of how hormonal cycles in women affect fasting practices. The speaker describes how estrogen, which stimulates feel-good neurotransmitters, peaks during the first ten days of a woman's cycle, making it an ideal time for fasting. The ovulation period, characterized by high testosterone, is highlighted as a time of increased motivation and creativity. The speaker also addresses the post-ovulation hormone crash and suggests that women should adjust their fasting practices accordingly, emphasizing the importance of understanding and honoring the body's natural hormonal rhythms.

Keywords

💡Jeûne

Le jeûne est un processus de privation de nourriture pour un certain temps, souvent associé à des bénéfices sur la santé et la performance cognitive. Dans le script, le jeûne est présenté comme un état naturel et essentiel pour le bon fonctionnement du cerveau et du corps, plutôt que simplement comme un moyen de perte de poids.

💡Cétones

Les cétones sont des composés chimiques produit par le corps lorsqu'il brûle les graisses pour fournir de l'énergie, en l'absence de glucose. Elles jouent un rôle crucial dans le jeûne en servant de source d'énergie alternative au glucose pour le cerveau.

💡Glucose

La glucose est un sucre simple qui sert de source primaire d'énergie pour de nombreux organismes, y compris le cerveau humain. Elle est généralement obtenue à partir de la nourriture ingérée et est régulièrement utilisée par le corps pour fonctionner correctement.

💡Kétogénère

Un régimekétogène est un mode de consommation qui favorise la production de cétones en réduisant la consommation de glucose et en augmentant la consommation de graisses et de protéines. Il est souvent utilisé pour perdre du poids ou pour des raisons de santé.

💡Nutrition

La nutrition fait référence à l'ingestion et à l'absorption des aliments qui fournissent les nutriments nécessaires au corps pour grandir, se développer et fonctionner correctement. Cela inclut une variété de macronutriments (comme les glucides, les graisses et les protéines) et de micronutriments (comme les vitamines et les minéraux).

💡Inflammation cérébrale

L'inflammation cérébrale est une réaction de l'organisme aux facteurs de stress et aux toxines qui peuvent affecter le cerveau, provoquant des dommages et des dysfonctionnements potentiels. Elle peut être liée à divers troubles neurologiques et psychologiques.

💡Hormones

Les hormones sont des substances chimiques produites par les glandes qui sont diffusées dans le sang et qui ont des effets sur divers tissus et organes du corps. Elles régulent de nombreux processus vitaux, notamment la croissance, la digestion, la reproduction et la réponse au stress.

💡Insuline

L'insuline est une hormone produite par les cellules du pancréas qui permet au glucose du sang d'être absorbé par les cellules pour être utilisé comme énergie. Elle joue un rôle crucial dans le régulation du métabolisme et de la sensibilité aux glucides.

💡Cycle hormonal féminin

Le cycle hormonal féminin fait référence aux fluctuations hormonales qui caractérisent le cycle menstruel d'une femme, y compris les changements dans les niveaux d'œstrogène, de progestérone et de[testo]. Ces hormones influencent de nombreux aspects de la santé et du bien-être, notamment la fertilité, la mood et la santé physique.

💡Fasting window

La fasting window, ou fenêtre de jeûne, fait référence à la période pendant laquelle une personne ne consomme pas de nourriture et se trouve dans un état de jeûne. La durée de cette fenêtre peut varier selon les personnes et les objectifs de santé.

💡Eating window

L'eating window, ou fenêtre de consommation, est la période pendant laquelle une personne qui pratique le jeûne consomme sa nourriture. Comme la fasting window, la durée de l'eating window peut varier et doit être adaptée aux besoins et aux objectifs de chaque individu.

💡Sex hormones

Les hormones sexuelles sont des hormones produites par les glandes sexuelles qui influencent la croissance et la développement des caractéristiques secondaires masculins et féminins. Chez les hommes, les hormones sexuelles principales sont le testostérone, tandis que chez les femmes, ce sont l'œstrogène, la progestérone et, dans une moindre mesure, le testostérone.

💡Neurotransmetteurs

Les neurotransmetteurs sont des substances chimiques qui permettent la communication entre les neurones dans le système nerveux. Ils jouent un rôle crucial dans la régulation de l'humeur, de la douleur, de la mémoire et d'autres fonctions cognitives.

Highlights

Fasting is not just for weight loss but also for significant brain changes.

The brain requires 50% glucose and 50% ketones for fuel, and fasting helps produce ketones.

Fasting should be viewed as essential, similar to sleep, for the body's healing process.

Changing dietary habits to focus on healthy oils, natural carbohydrates, and reducing toxins can make fasting more effective.

Fasting can be combined with strategic eating windows to optimize health benefits.

Research suggests a 16:8 fasting to eating ratio for optimal health benefits.

Fasting helps balance insulin, which in turn affects sex hormones like estrogen, progesterone, and testosterone.

Men have a 24-hour cycle of testosterone production, affecting the brain and body.

Women's hormonal cycles are complex, with different behaviors and needs during various stages of the menstrual cycle.

During the first 10 days of a woman's cycle, estrogen stimulates positive neurochemicals like dopamine and serotonin.

Ovulation is a powerful time for women's creativity and motivation due to the surge in testosterone.

After ovulation, hormones crash, and women may need to adjust their diet and lifestyle to manage this change.

Understanding and adapting to hormonal changes throughout the month can lead to better overall well-being.

Women often crave chocolate and carbohydrates before their period, which is a natural response to increase glucose levels for progesterone.

Adapting fasting and lifestyle habits to hormonal cycles can significantly improve mental and physical health.

The conversation emphasizes the importance of individualized approaches to diet and fasting based on hormonal health.

Fasting and diet should not be a one-size-fits-all approach but rather tailored to the body's natural rhythms and needs.

Transcripts

let's get into this so fasting and the

Brain yeah yeah where do we start you

know what my chronic statement is is

that if people come to fasting to lose

weight happy you're here but I'm going

to ask you to stay for the brain changes

I love this so the first thing to

realize and I I'm sure I mean I know I'm

I'm speaking to the master here but your

brain needs 50% glucose for fuel and 50%

ketones it has this other fuel source so

the biggest thing that I think about

fasting is that when you put yourself in

a fasted State you are producing low

micro does of ketones and these ketones

will go up into the brain and provide it

the fuel that it needs now I think we've

been coming in through for ketones in

the wrong door we've been going in

through like the ketogenic diet I'm

saying let's just take everything you

eat compress it into a specific eating

window leave leaving longer space for

fasting you're going to create ketones

in that fasting window and now you're

providing the fuel source that your

brain needs at least 50% of it and then

when you eat you can go into all the

brain foods you can go into all the

things that we know will nourish it from

another angle and now you've you've

brought the Best of Both Worlds together

I love that what what what are some of

the misconceptions that you find the

community has or people in general in

the public has about fasting here's the

biggest one that's showing up lately um

and people are really re acting strongly

to it is I believe that fasting is for

everyone I really believe that the

misconception is that fasting is this

optional state that we maybe decide to

try if we want to lose weight or we want

it more energy or maybe we heard about

the brain power like we were just saying

and that it's sort of like a diet it's

like yeah that sounded like a really

cool thing I should

do I think of it like sleep you cannot

go your whole life without sleep and

just like you expressed on my podcast

you need sleep for so many brain

functions that will happen while you're

sleeping if you are not fasting you are

missing out on a massive healing

experience for your body and your brain

it is not optional in my book yeah it's

not even optional it's it's it's a must

where does somebody start well okay so

interesting you start with food so if

I'm going to assume if I'm talking to

somebody on the western American or

standard diet we're highly acced oils

refined flowers toxic ingredients all of

that as you know is creating brain

inflammation but it's also making your

sugar burning metabolism really really

dysfunctional and sluggish so let's just

change that let's change it to three

different foods that you are going to

focus on you're going to eat healthy

oils so good oils not bad oils these are

like your olive oil your MCT oil coconut

oil all of those are the health healthy

oils the bad ones are canola cotton seed

corn oils I I list them all in the book

so let's switch your oils second thing

let's switch your carb source so the

whole world's gone like low carb and I'm

not a I'm not saying go low carb I'm

saying go eat carb that has fiber in it

so that is anything that's come out of

the Earth so I call it Nature's carbs

just anything that that doesn't have a

label on it an

apple greens like a potato

anything that came from the earth is

Nature's carbs okay so and then the

third one is just get rid of the toxins

that get rid of the diet CES and the

synthetic ingredients and the red dyes

and all that that's going into our food

system if we make those three changes

then fasting becomes so effortless and

the your next step then becomes to start

looking at your food every day as you

have a fasting window and you have an

eating Window M it's not like you're

going to get up and just eat all day

you're going to make a conscious

decision in the moment when that eating

window opens we'll use today as an

example I got up I started writing this

morning I was in a highly creative space

um I went and moved my body around 10:30

I went and made a bunch of calls while I

was walking all of that was in a fasted

State and then I came here at noon right

before I came here I broke my fast and I

broke it with protein a really high

protein so that I can keep my brain

fueled um and that's all I've had today

is well I guess and then I had a salad a

salad with protein so now my eating

window is open so now I would eat until

I eat dinner and then I shut that window

down again and have you found there's a

certain amount of hours for that eating

window and that fasting window that in

terms of the maximum return or yeah so

the most the most yeah the most common

research was done out of cell metabolism

on what they call

168 so 16 hours of fasting 8 hours of

eating so your eating window would be8

hours so that would be like you open

your eating window up at noon and it

Clos closes down at 8 and you can eat

throughout that whole time you get to

decide how often you want to eat got it

but then once you shut that eating

window down now you're not even drinking

you're not doing any water can go in

coffee the next morning but you're not

at raising your glucose okay so coffee

is okay coffee is okay yeah is there a

difference I know the answer to this cuz

we've chatted about this for females and

and males yeah so this part's really

interesting because when we look at

fasting it is creating a hormonal change

to one of the major hormones in our body

called insulin and insulin is what

actually will affect our sex hormones so

insulin affects estrogen progesterone

and testosterone so the if you want to

balance your sex hormones doesn't matter

if you're a man or a woman the best

thing you can do is get yourself insulin

sensitive understand that first but in

order to balance these hormones by

balancing insulin for a man that is a

24hour cycle so you all are runoff of

testosterone testosterone comes in maybe

15 every 15 20 minutes you get a pulse

of testosterone testosterone goes up

into the brain and converts to estrogen

so you only have one hormone to think

about and you have to think about it in

terms of it in 24 hours got it we have

three we have estrogen progesterone and

testosterone that those hormones are all

produced from our ovaries and and when

we go into menopause the adrenals kick

in and start producing some of that and

so there's no conversion in the brain

it's all happening in the body now

there's communication from the brain and

it's happening in a 28 30-day period

Okay so we've got to honor our hormonal

Cycles as women and if we don't do that

then now we start to tank our hormones

in the fasting process so does that

inform that that hormonal expression

over those four weeks does that inform

what behaviors those like week one two

three do you yeah oh yeah so estrogen

like if you look at a woman's cycle day

one through day 10 estrogen is coming in

that estrogen stimulates dopamine

serotonin like we talked about

acetylcholine oxytocin bdnf so for women

when estrogen's coming in we're going to

be much more outgoing we're going to be

more we're going to be a lot happier

we're going to be able to hold on to in

so important for relationships right

like yeah I hope just everyone's

listening to this in general but you

know you you have you have if you're

living with with a woman yeah right and

it would explain you know certain moods

and behaviors and yeah and why she seems

like one person at one part of the month

and then another part of the month she's

completely different okay so those first

10 days after her like so day one is the

day her period starts and then estrogen

will build and you'll notice as she gets

closer to that day 10 she's much more

outgoing because she's neurochemically

locked and loaded you can fast during

that time that's a as much as you want

if you want to go on a three-day water

fast women can do a lot during that time

because estrogen is very forgiving of

cortisol okay so estrogen if cortisol

comes in like you work out really hard

you fast a lot estrogen's going to be

okay got it now during the your

ovulation period day 11 through day 15

when an egg is actually released this

part is just crazy to me estrogen is at

her Peak she's not going to get any

higher because she has to Peak for that

egg to release right but then

testosterone comes in so check this out

we only get testosterone for this 5 day

period during ovulation we don't really

get it the rest of the

month where guys are getting a hit every

x amount minutes right this is going to

be the height of our motivation because

testosterone is motivation and drive and

then we have estrogen during this time

so we're very creative we can use both

estrogen helps us use both hemispheres

of our brain and then we get a little

bit of progesterone during that time so

we're calm if a woman was trying to

become Limitless with her brain

ovulation is the time to do it I love

that what happens after day 15 okay then

after 15 then you get a a the hormones

crash so a lot of women coming out

ovulation can don't feel super great

they just kind of go down and what what

would your recommendation be for

somebody in that situation well first

mind that week before so the week before

a woman's cycle is really important to

do differently so you got to bring

stress down so that's the first thing

second thing you got to bring glucose up

which is really different right cuz

estrogen wants you to bring glucose down

progesterone wants you to bring glucose

up and she needs more glucose to be able

to fully come into her glory that week

before so this is why the keto diet

fasting did not do well for women the

week before their Cycles because there

wasn't enough glucose there for

progesterone to appear so but check this

out you talk to any woman what does she

crave the week before her period what is

the week what do you crave the week

before your period chocolate chocolate

okay you crave chocolate and you crave

carbohydrates and you don't crave fruit

you create bread Breads and pastas and

things that because your body is saying

give me more glucose bring the glucose

up you need chocolate CU it has

magnesium in it and magnesium will help

to to support progesterone so this is

the most fascinating thing to me is

every time I teach this to a woman the

response I get is that intuitively makes

sense that's how I feel but we've been

doing the same diet the same exercise

the same behaviors all month long not

adapting to the changes of these

hormones and that is why it's so

important to get just something as

simple as you crave different things at

different times of the month you should

fast differently you should exercise

differently you should socialize

differently at different times the month

and if you understood that everything

would feel right for you I absolutely

promise you