Amazing Changes to Your Body During 16 Hours + of Fasting

Summary

The video script delves into the profound impact of fasting on the body's various systems and processes. It offers a timeline outlining the remarkable transformations that occur during different fasting intervals. From leveraging stored energy and initiating autophagy to promoting ketosis and boosting immune function, the script compellingly illustrates how abstaining from food can yield remarkable health benefits. The narration also provides practical tips, such as incorporating apple cider vinegar and implementing a rotational fasting approach, to maximize the advantages of this dietary practice.

Takeaways

• 😃 Eating frequently raises insulin levels and promotes fat storage, while fasting periods allow the body to utilize stored fat for energy.
• 🧠 Between 16-24 hours of fasting, the body enters autophagy mode, cleaning up old cells and toxins, improving mental clarity.
• ⚡ After 24 hours of fasting, the liver's glycogen stores are depleted, leading to increased fat burning and potential reversal of fatty liver disease.
• 🦠 Prolonged fasts of 72 hours or more provide a surge in immune function and increased ketone production for brain fuel.
• 🍎 Consuming apple cider vinegar or following a low-carb, high-fat diet can help the body enter a fasted state more quickly.
• 🔁 Rotational fasting, alternating between eating windows and extended fasts, prevents plateaus and maximizes the benefits of fasting.
• ⏱️ The body's response to fasting follows a timeline, utilizing different energy sources at different intervals.
• 🧘‍♀️ Longer fasts should be approached cautiously and may require medical supervision for those with certain conditions.
• 🌱 Fasting promotes cellular renewal, with the body generating new skin cells every 14 days and a new stomach lining every 6 months.
• 💪 Fasting's benefits include improved mental clarity, reduced risk of Alzheimer's, and enhanced immune function.

Q & A

What is the purpose of the video script?

The purpose of the video script is to explain the amazing impact of fasting on the body, its organs, and disease prevention. It aims to convince the audience to incorporate fasting into their lifestyle.

What happens to the body during the 0-4 hour window after eating?

During the 0-4 hour window after eating, the body is in a growth mode, taking in energy, raising insulin levels, and potentially storing excess energy as fat if not used up through physical activity.

What is the significance of the 14-16 hour fasting window?

During the 14-16 hour fasting window, the body begins to break down fat stores and enters a state of autophagy, where it cleans up and recycles old cells, viruses, and bacteria.

Why is it recommended to eat more fat and protein when fasting?

Consuming more fat and protein when fasting helps the body enter the fat-burning and autophagy states faster, as opposed to spiking insulin with carbohydrates and glucose.

What are the benefits of extending the fast to the 16-24 hour window?

Extending the fast to the 16-24 hour window further increases autophagy, burns up glycogen from the liver, and enhances fat burning and mental clarity.

What happens to the body during the 24-72 hour fasting window?

During the 24-72 hour fasting window, the body enters optimal autophagy, boosts the immune system, and starts fueling the brain with ketones instead of glucose, potentially improving brain health and lowering the risk of Alzheimer's disease.

How often is it recommended to fast for an extended period (24-72 hours)?

It is recommended to fast for an extended period of 24-72 hours once a month to fully tap into the benefits of autophagy, immune system boost, and ketosis.

What is the purpose of the rotational fasting plan mentioned in the script?

The rotational fasting plan is designed to help the body continue benefiting from fasting by keeping it guessing and preventing plateaus that can occur with a consistent 16-hour fasting window.

How can apple cider vinegar support the fasting process?

Apple cider vinegar can help support the fasting process by keeping insulin levels down, allowing the body to enter the fat-burning and autophagy states more quickly.

What is the recommended approach for someone new to fasting?

For someone new to fasting, the script suggests starting with a 16-hour daily fasting window and gradually working up to longer fasts of 24-72 hours, consulting a doctor if necessary, especially for those with conditions like diabetes.

Outlines

00:00

🧠 The Body's Fasting Timeline

This paragraph discusses the timeline of how the body responds to fasting, starting from 0-4 hours after eating, where the body is in a growth mode, using up glucose and spiking insulin levels. As time passes without eating, the body begins to tap into fat stores for energy around the 14-16 hour mark. After 16 hours, the body enters autophagy, a cleanup mode where it breaks down and recycles old cells and materials. This process helps reduce fat storage, improve mental clarity, and lower the risk of diseases like fatty liver syndrome and Alzheimer's.

05:01

🔍 Extending the Fast for Maximum Benefits

This paragraph expands on the benefits of extending the fast beyond 24 hours. Between 16-24 hours, the body begins to burn glycogen stored in the liver, further aiding weight loss and reversing fatty liver syndrome. After 24 hours, autophagy kicks into high gear, leading to improved immune function and increased ketone production for better mental clarity. The benefits peak between 24-72 hours, with the brain running on ketones instead of glucose. To optimize these benefits, the author recommends fasting for a full day once a month, along with strategies like consuming apple cider vinegar and following a rotational fasting plan to prevent plateaus.

Keywords

💡Fasting

Fasting refers to the practice of abstaining from food for a certain period of time. In the context of the video, fasting is presented as a tool to promote various health benefits, such as improved autophagy (cellular cleanup), fat burning, and better mental clarity. The video outlines different fasting windows (e.g., 16 hours, 24 hours, 72 hours) and their corresponding effects on the body's processes.

💡Insulin

Insulin is a hormone produced by the pancreas that regulates blood sugar levels. The video explains that when we consume food, especially carbohydrates, our insulin levels rise, putting the body in a "growth mode" and storing excess energy as fat. Conversely, during fasting periods, insulin levels decrease, allowing the body to tap into stored fat for energy and promoting fat burning.

💡Autophagy

Autophagy is a natural process in which the body breaks down and recycles damaged or unnecessary cellular components. According to the video, fasting can trigger autophagy, enabling the body to clean up and remove waste products, viruses, and bacteria. This process is said to be particularly active during prolonged fasting periods, such as between 16 and 24 hours.

💡Ketosis

Ketosis is a metabolic state in which the body burns fat as its primary fuel source instead of carbohydrates. The video suggests that after around 24 hours of fasting, the body enters ketosis, producing ketones to fuel the brain. This state is associated with improved mental clarity, concentration, and potentially reduced risk of Alzheimer's disease due to the clearance of plaques and buildup in the brain.

💡Glycogen

Glycogen is the stored form of glucose (sugar) in the liver and muscles. As explained in the video, during extended fasting periods (around 24 hours), the body starts to break down the glycogen stores in the liver, using them as an energy source. This depletion of glycogen from the liver is said to be an important step in reversing fatty liver syndrome.

💡Immune System

The immune system is the body's defense mechanism against pathogens and diseases. According to the video, prolonged fasting (around 72 hours) can lead to a surge in immune system activity, potentially enhancing the body's ability to fight viruses and other infections. This is attributed to the increased autophagy and overall cleanup processes triggered by fasting.

💡Intermittent Fasting

Intermittent fasting refers to the practice of cycling between periods of fasting and eating. The video recommends following a 16-hour fasting window on a daily basis, limiting food consumption to an 8-hour window each day. This approach is said to provide the benefits of fasting while still allowing for regular meals.

💡Rotational Fasting

Rotational fasting is a concept introduced in the video, where different fasting windows (e.g., 16 hours, 24 hours, 72 hours) are rotated or alternated over a month-long period. This approach is suggested to prevent the body from plateauing and to maximize the benefits of various fasting durations, such as autophagy, fat burning, and immune system enhancement.

💡Apple Cider Vinegar

Apple cider vinegar is mentioned as a supplement that can help support fasting and keep insulin levels down. The video suggests consuming apple cider vinegar, either in liquid form or as a powder, to promote insulin sensitivity and potentially aid in reaching the benefits of fasting more quickly.

💡Fatty Liver

Fatty liver, also known as fatty liver disease, is a condition characterized by the accumulation of excess fat in the liver cells. According to the video, fasting can help reverse fatty liver syndrome by depleting the glycogen stores in the liver, which is an important step in reducing the fat buildup in this organ.

Highlights

Zero to four hours after eating, your body is in growth mode, using insulin to build and repair tissues.

Between 14-16 hours of fasting, your body begins breaking down fat stores for energy.

Around 16 hours, ketone production starts, providing an alternative fuel source for the brain.

Fasting triggers autophagy, the process of cleaning up old cells, viruses, and bacteria.

A fat-based diet helps you enter fat-burning mode faster than a carb-heavy diet.

At 16-24 hours of fasting, glycogen stores in the liver start being depleted.

Fasting for 24-72 hours significantly boosts autophagy and immune function.

At 72+ hours, the brain runs primarily on ketones, providing better mental clarity.

Extended fasting helps clear plaques in the brain, lowering Alzheimer's risk.

A monthly 24-72 hour fast is recommended for maximum benefits.

Apple cider vinegar helps keep insulin levels down, allowing faster entry into fat-burning.

A rotational fasting approach prevents plateaus by keeping the body guessing.

The speaker has done fasts up to 14 days long for the health benefits.

Early big breakfasts shorten the fasting window and reduce benefits.

Late night eating also shortens the overnight fasting window.

Transcripts

ever been curious of exactly what

happens to your body when you abstain

from eating fasting in its amazing

impact

on your body on your organs on disease

this is incredible and I think I'm gonna

win you over from holding off on eating

a little bit more each day or each week

or each month to implement this in check

out the timeline here we go stock to

living good welcome to the doctor's

office and fasting right zero to four

hours right after you eat most of you

probably live in that zone

or a lot of us do maybe not because

you're following this channel if you're

not you can hit subscribe but zero to

four hours in between meals from

breakfast to lunch from lunch to dinner

during that period of time your body is

sort of just taking in the energy which

is going to raise your insulin levels

that's what we don't want this right

here this increase in insulin happens

way too often for Americans and that

messes up the hormones interrupts stress

adds belly fat generally will start

creating fat in the liver and stores

excess energy

in the form of fat so insulin will go up

and if it's constantly Spike you will

one use up the glucose the sugar inside

of your blood carbohydrates are going to

turn to it the fastest protein next will

be turned to it fat doesn't have the

ability to turn into sugar so the more

sugars you eat the higher insulin goes

now your body is going to start using

that up but unless you're really moving

and you're really exerting it it might

not use it all up and that's when it

stores it now this is a growth mode your

body is using insulin it's in a building

State it's going to repair tissues it's

going to absorb nutrients build new

cells we want it to be doing this but

it's in growth mode and the body is

going to have a lot of raw material if

you stay in this zero to four hours of

eating each day every four hours you're

putting food in it never really has to

run out or scrap or clean up or be that

efficient and carbohydrates burn really

unclean in the body so this creates just

a lot of soot and a lot of residue and a

lot of excess material and when you do

have too much raw material going in food

you start storing it in the storage shed

around your waist so what happens after

that point though if you can abstain

like when you sleep it's maybe eight

hours or 10 hours in between eating

depending on how late you ate at night

you start to tap into this 14 to 16 hour

zone now and some of you intentionally

go there I really like to Target that's

16 hours on a daily basis if you can

only eat during a six to eight hour

window and incredible benefits look what

happens so your body will begin at this

point to start to break down the storage

that's what we want we don't get enough

of that so late night eating crushes

this because it shortens this window

down early big breakfasts the healthiest

meal of the day also ends this but the

longer you can stay in the sustained

eating period the easiest is overnight

you will begin breaking down fat now as

soon as that starts to happen you've

used up a lot of the glucose inside of

the cells you've used up the glucose

that's inside of the blood your body

starts tapping into the storage to

continue to build because you're

constantly turning over and needing new

cells you get a new layer of skin every

14 days you get a new stomach every six

months your body's always building new

cells it needs raw materials so in the

middle of the night right it knows it's

not going to get a delivery so it starts

breaking down these fat cells and it

they end up even in the form of ketones

so about that 16 hour point you could

really start to get some Ketone

production now why that matters is once

your body stops getting deliveries of

all the raw materials it will then go

into cleanup mode efficiency mode can we

use the scraps can we tap into the extra

that we have in storage that is called

autophagy and your body will clean up

and use old cells scrap pieces uh

viruses bacteria it will give you some

of that cleanup we absolutely you

absolutely need that as a human being to

have that cleaned up now depending how

fast you get into off autophagy and

depending how fast you get into fat

burning mode to get ketones produced

will largely be determined what was the

last meal that you ate was it heavy

carbs if it is it's going to take longer

to get to autophagy longer to getting

breaking down of fat and producing

ketones

if it was a fat based meal or a protein

based meal you're going to have a much

quicker way especially with fat getting

to this point so this is why you need to

eat fat to burn fat because when more of

your diet is fat you're going to get to

this point autophagy fat burning mode

faster versus spiking insulin storing

and using glucose making fat so the more

fat that you put in the better off

you're going to be there and then if you

can extend it even further you're going

to get into the 16 to 24 hour window so

now you haven't eaten

for three quarters of the day or the an

entire day and I do this about once a

week I'm in a full day fast most days

I'm in a 16 hour fast and you've seen

our windows so every day I'm putting my

body into autophagy which is going to

keep things fresh but some really cool

things start to happen when it burns up

cells and with your mental Clarity so

once we start to hit this 24 hour Mark

we're really cranking up autophagy the

body's in cleanup mode it has no new

materials a lot of the glucose and sugar

in the cells burning up at that point so

it's going way down but this one is key

right here the sugar built up the

glycogen in your liver

starts to go so your body if you're

seeing a trend here number one it's

going to use the easy raw materials of

what you just ate and it's going to

spike the insulin and start doing growth

that way then it's going to start to

break down a little bit of fat and it's

going to transition to burning up extra

glucose and sugar built up in the liver

so when you start losing weight keep in

mind your body is going to start burning

it up from your liver first so it might

not reflect on your belly it might not

reflect on your double chin but you want

it out of those organs as fast as you

can the fastest way to speed this up

goes 16 to 24 hours without eating

really starts to get the cells on the

liver it starts to reverse fatty liver

syndrome very very important and we're

in full on fat burning mode at that

point if you want to take one step

further you can consult your doctor

especially if you have a condition or

diabetes or something like that but

there's been many times I've gone 24

hours all the way up to seven days my

longest fast with only liquid is 14 days

now I'm not as asking any of you to just

Dive Right into that but it's incredible

what the body is capable of and the

benefits

so outweigh any of the negatives with

food there is some hunger pains when you

go a day without eating or two days or

three days but the benefits will blow

you away what it does to your body so

this is where you get into optimal

autophagy now this is Ultimate cleanup

mode and what research out of UCLA shows

is that your immune system actually gets

a large surge at this point talking

virus protection we're talking immune

defense really surges up when you get to

the 72 hour mark so it's very very

powerful you're in full on ketosis at

that point which means you are a full-on

fat burning mode okay your brain starts

getting fueled from the ketones normally

your brain is fueled off glucose that is

this energy source of

choice but at this point there isn't

glucose in here we've burnt it up from

the bloodstream the cells the liver so

the brain defaults to ketones running

your brain and the advantage of this is

that you wouldn't want to survive

Forever on it but when your brain is

running off ketones you get better

better mental clarity

there's better concentration you're

really cleaning up a lot of the garbage

in the soot that's built up in your

system through autophagy and you're

lowering your risk of Alzheimer's

because you're clearing out the plaques

and the buildup in your brain so the

brain health benefit

at 24 to 72 hours is massive the immune

health benefit

of 24 to 72 hours is massive just

getting 14 4 to 16 hours is going to

give you a definite bump in fat

reduction in liver toxicity but if you

can make it to a day to 72. I recommend

once a month getting here to Aid this

production

eating less carbohydrate

is going to help more fats more proteins

also adding an apple cider vinegar is

going to keep your insulin level down so

you can get to these benefits a lot

quicker the amazing benefits of fasting

and so that apple cider vinegar you can

either drink it to help support this or

you can take it in a powder form I put a

link for my powdered form one in the

description below now to really help you

make this very practical I put together

a month-long process called rotational

fasting so that you don't always just

eat during a 16 hour window because some

of this starts to get lessened you don't

get as much benefit but this will keep

your body guessing so you can tap into

all of these benefits you see on the

board and your body won't be able to

Plateau which so many people run into I

put that training right here for you to

enjoy some more amazing benefits of the

easiest diet plan and meal plan you'll

ever follow fasting check it out