10 Intermittent Fasting Tips For Easy Success And Why Fasting Works

millions of people have tried intermittent fasting and millions more

are curious but they're hesitating because they think it's gonna be hard so

today we're going to talk about how to simplify it and how to make the

transition effortless and painless and easy coming right up

hey I'm dr. Ekberg I'm a holistic doctor and a former Olympic decathlete and if

you want to truly master health by understanding how the body really works

make sure you subscribe and hit that notification bell so that you don't miss

anything it's mitt and fasting has become

immensely popular because it has a lot of different benefits people are

noticing things happening for the first time in their life people that could

never reduce insulin resistance or weight they're finding that it's

relatively straightforward that it's happening people are reducing

inflammation and LDL ISM is a marker it's an indicator of inflammation so

they're finding LDL goes down HDL goes up and with that they're also reversing

things like cardiovascular disease and diabetes things that are often

considered incurable well it's because they haven't tried a powerful tool like

intermittent fasting but once you have that tool now all of this is reversible

because it's not really a disease in the first place it's just an adaptation even

things like cancer is greatly reduced in the probability to develop and in some

cases it even reverses intermittent fasting will increase the beneficial

hormones like brain derived neurotrophic factor and human growth hormone things

that allow us to maintain memory and cognition and a healthy brain if we do a

little bit longer fasting we can induce otology which is a very powerful healing

tool it's recycling it's cleaning up the body's recycling resources and

rebuilding things and Auto Fuji is a very powerful anti-aging

tool so the benefits and the reasons to do intermittent fasting are endless and

very very powerful so if you're thinking about trying intermittent fasting let's

just clarify the first piece you are already doing it

alright intermittent fasting is simply the period of time between meals right

so if you eat every two hours you're fasting for two hours if you're eating

every four hours you're fasting for four hours most people have their longest

fast overnight they go an entire night without eating how do you survive that

because the body has mechanisms it has systems to compensate and maintain

stability so you're already doing it that's the first thing to understand

it's just a matter of how much are you gonna do the second thing is that this

isn't a diet it's a pattern of eating it's not complicated some people will

just eat whatever it is that they're already eating but they'll skip a meal

and now they're getting a longer fasting period and they're getting healthier we

are going to talk about the types of food because some people can just

maintain a high carb diet and get benefits but for other people if they

maintain a high carb diet it becomes almost impossible because they just get

too hungry so we'll talk about how to resolve that and because it's not a diet

there are no specified foods there are foods that are better for you and we'll

talk about that because it makes it easier so the concerns that people have

the first one obviously is does it work well yes it does it's just a matter of

are you willing to give it a shot and are you willing to learn it and do it

enough that you get the results but the evidence is pretty much in millions of

people are reporting tremendous benefits from doing intermittent fasting the next

cancer people have is is it natural because we've been taught to eat so many

meals a day and here's the problem that we tend to believe that whatever we have

done for the last 50 years or so is the No

for the human species well humans never had three meals a day much less six we

didn't have refrigerators and cereal and freezers and all these ways to preserve

and make abundant food available we never had that your body has plenty of

tools and mechanisms to miss a meal if you miss a meal the body has ways of

generating energy and managing and stabilizing blood sugar and energy

levels in the body it has it is perfectly well adapted to missing a meal

but it has no defense against six meals a day it's never seen that it doesn't

know what to do with that and that's why when we keep just packing it in and

never giving time to pull anything out that's where we develop these problems

that intermittent fasting can reverse so it is much more natural to eat fewer

meals if you look at how human physiology is designed then people want

to know is it safe again we've done this for hundreds of thousands of years most

cultures around the world has had an element of fasting built into religious

or our cultural traditions and it is perfectly safe and then I just have to

laugh when I look at some of the mainstream the politically correct

opinions on intermittent fasting that there's so much success stories that

they admit that yeah you know it might work but then of course they have to put

a detractor in there and the best thing they can come up with is it could be

hard that's their most potent argument against it you know it could be hard

well what's really hard is getting sick sure it's easier to sit in the sofa and

eat ice cream and drink beer and and frappuccinos but it's easier in the

short run if you don't want the degenerative disease that as it's proven

that the way we eat today and the majority of people getting

degenerate to disease it's proven the record is in there's no discussion about

it so if you want something different than that you might have to change

something okay but it isn't hard they only think it's hard because they think

they're there arguing that well we have the cereal and the bread and the mac and

cheese and the and the convenience and the comfort foods and everyone else is

eating them so it must be hard not to eat it well just because humans invented

because just because humans took a resource and distorted it into something

processed and refined and dangerous doesn't mean that you have to eat it you

don't go use heroin and cocaine just because a human made it right you

understand that your ancestors never had that that stuff kills you

well the processed food kills you too and it didn't exist for your ancestors

so just wipe it clean off your mind that stuff never existed okay so I think it's

such a lame ridiculous argument that it could be hard because it's not it's a

mindset if you just understand that those things never existed you're not

going to do soda anymore then you're gonna do heroin then it is easy because

you have thousands of healthy natural life-sustaining satisfying foods to

choose from so the only real issue that people run into when they miss a meal or

when they go longer without food is that there's a chance you might get hungry

alright hunger is a natural thing it's your body

telling you that it wants some food but if you there are certain situations

where the body is going to tell you much stronger and where it's kind of gonna

lie to you a little bit and that's where your carb dependent when you have

trained your body into relying on carbohydrates then it doesn't know how

to use the fat so if you eat six meals a day with high

carbohydrate every time you eat you get an insulin spike that insulin is going

to put the sugar out of the bloodstream into the cell the cell can use some but

it's gonna store the rest and in the presence of insulin the insulin is going

to prevent you from retrieving that fat and using it for fuel so when insulin is

high because you eat six times a day and you eat high carb then you get hungry

because you can't retrieve the fuel that you stored so once your carb dependent

then everything is short-term you eat something your blood sugar goes up and

then the insulin takes it out of the bloodstream

you can't retrieve it now you get hypoglycemia and this is the situation

that we had for the last 50 years this is the last several decades so then if

your hypoglycemic people reason well the solution obviously would be to eat some

sugar right sure that solves the problem for the next hour but it perpetuates the

real problem which is insulin resistance and being carb dependent not even six

meals a day is enough for most people because once you count how often

somebody eats anything at all and you you count that little snack that little

a bonbon that sits in the bowl at the office and that little bite of a donut

or a cookie or a snack bar and that little sip from the cappuccino or the

Frappuccino most people they did a research and they

eat over 20 times per day 20 times a day they eat something that's

going to trigger blood sugar and insulin so the opposite of being carb dependent

is to be fat adapted and what that means is that if you don't put in sugar and

carbs and fuel so often the body has to learn to do something in between and the

longer you go in between the better the body has to get at finding fuel

elsewhere than what you're putting in your mouth and you're walking around all

of us walk around with at least a hundred thousand calories on

our bodies I have about a hundred thousand overweight people might have

three four five six hundred thousand but you can't get to it until you are fat

adapted and that means you have to reduce your dependence on carbs and you

have to go longer between meals so the key the reason that intermittent

fasting in keto works is that once you are fat adapted and you go longer

between meals it allows you to have a calorie deficit without getting hungry

if your carb dependent you're gonna get hungry if your fat adapted and you go

longer between meals the body says oh I got a look elsewhere and right here is a

fortune of energy so you eat a thousand calories you take your thousand calories

from your belly fat you got your fuel for the day and the body doesn't care

where it comes from when you are fat adapted that so this is the whole key to

understand and some people can just eat whatever high carb diet and their bodies

are not so stubborn that when they go to one meal a day or they just eat fewer

meals their body is not protesting loudly but for most people if you want

to make it easy and that's what we're talking about in this video is you want

to be fat adapted first so here are the ten easy steps that's gonna make it

effortless it's gonna make it smooth it's gonna make it a cinch for you to

get success with intermittent fasting number one realize that you're already

doing it okay it's just a matter of how long you're not gonna try intermittent

fasting you're already doing it so if you're eating your last meal at 9:00 and

you eat breakfast at 7:00 you're fasting for 10 hours how did you survive the

night because your body knows what to do you've trained it to manage those 10

hours now you just need to trained it to manage longer periods

during waking it is not hard we just have to start doing it the body will

adapt and it's not a problem the second step you want to do is you

want to eliminate snacks so rather than topping off insulin 20

times a day the whole idea is to reduce insulin anytime you go without food your

insulin starts going down the longer you go without food the more time you give

insulin a chance to retreat so the first step is to skip all the snacks so you're

only having three meals a day then you want to start reducing carbohydrates if

you're eating 300 grams of carbs a day then you want to gradually work your way

down to maybe a hundred and as you do this you're gonna notice that you get

less and less hungry but it's gonna take a while for your body to change its

machinery around to know how to use fat instead you work your way down and when

you notice that you're not getting as hungry when you're not so hungry in the

morning when you don't get ravenously hungry before lunch you don't get

lightheaded your body is starting to adapt some people might have to give to

a hundred or 50 or thirty but just work your way down until you're less hungry

until you're more stable then you also add some fat that's number four when you

cut back the carbs you have to put something in instead and the only thing

that doesn't really trigger insulin at all

it's that microscopic it's an insignificant amount of insulin is fat

so eat the good fats you eat grass-fed hamburger 15-20 percent fat you eat

things that had naturally have good fat in them lamb chops you eat avocado and

nuts and then you supplement you add on so if you have some vegetables then you

can pour some fat on the vegetables such as melted butter or olive oil or coconut

oil etc number five now that you're noticing more stability you

decrease you reduce your feeding window further so now instead of having dinner

at 9:00 p.m. you have it at 5:00 p.m. and you just don't snack anything

afterwards and now not doing anything else you have shifted your 10:14 to 1410

meaning you've fast for 14 hours you fast for more than half of the day you

eat during a 10 hour window and then you can start shrinking that even further so

if you have breakfast a little bit later now you shrinking the window even more

now number six once you're noticing once you're getting

to this point most people are gonna just intuitively they're gonna sense I don't

really want breakfast anymore that's the most common thing I hear in

my office is do I have to eat breakfast no of course not some people prefer to

skip dinner most people like to skip breakfast there's no rule here just pick

one so let's say that you have lunch you skip breakfast you have lunch at noon

and you have dinner at 6 now you have an 18 hour fasting window so you've done

minor changes but instead of having most of your day eating like in the beginning

you had 14 hours of eating and 10 hours of fasting now you have 18 hours of

fasting you're fasting three times more than you're eating right the period of

fasting is three times longer this is a tremendously powerful tool to reduce

insulin okay you're going much much longer without insulin which gives the

time to pull back to become more insulin sensitive now if you're really scared or

if you want to ease into this then you can skip that breakfast but you kind of

make a pseudo breakfast you do something called bulletproof coffee and you take

black coffee you're put in you melt some butter into it you put some coconut

cream or some heavy cream a couple of tablespoons don't go too much on that

and then you put a tablespoon of MCT oil now you just added three four hundred

calories of pure fat and that's gonna give you some satisfaction it's going to

give you some fuel but it won't trigger any significant amount of insulin so

bulletproof coffee is not something you have to do but it's a tool to get you

through the time up to lunch if you're hesitating if you if you're not sure

that you could do it or if you get hungry and you feel that you do need it

then it's a great thing to do that will get you through that time period without

triggering insulin number 7 you want to try to get in plenty of liquids and

minerals when you eat less carbs just minha tend to lose fluids and minerals

and fluids go together so the first thing that you lose the first three

pounds that you lose when you go on a diet is liquids because you're reducing

carbs you're burning through black engine stores but then after that when

you start fat-burning then it's real actual weight loss but even with that

you can lose some minerals and you lose some fluids that's maybe the most

important thing to keep up during a fast when you eat less is minerals so you

want to get as much as you can from food choose leafy vegetables and things that

are high in minerals but food today does not have as much minerals as it did even

a hundred years ago so it's not a bad idea to get some supplements you want to

get potassium sodium magnesium and calcium primarily maybe something with

some trace minerals the sodium you get from pink salt or sea salt

and if you do that then you have the whole range of trace minerals come with

that the potassium you want to get in a citrate form the magnesium you can get

as a citrate or a lactate and the calcium you want to get preferably as a

lactate form those are the most easily converted by the body and absorbed and

utilized by the body number eight only eat when you're really hungry alright so

again we often eat just because we think we're supposed to

we wake up in the morning and oh I'm not really hungry but I got to eat breakfast

because they said so I've been taught to do that or I'm not really hungry but I'd

better eat because if I don't I'll get hungry before lunch I won't make it to

lunch and it's kind of funny because the opposite is actually true I do eat

breakfast sometimes but I find that I'm hungrier if I have breakfast at 8:00 I'm

hungrier by 11:00 than if I didn't eat at all so for the most part that's just

a fear it's something that we've been taught it's a habit that is totally

unfounded it's a fear that is unfounded so eat when you're hungry ignore tiny

tiny little rumblings just the tiniest little hunger pang if you drink a cup of

tea and it goes away it wasn't really hunger it's just your body saying hey I

think by this time I usually get something all right

but if you get really hungry then eat and if you get really hungry now number

9 you want to plan ahead you want to make sure that you have some good food

available because if you don't and you get really irritable and hypoglycemic

and you're running out of fuel and there's nothing around now you're going

to go for some junk so make sure that you have some some cheese or some nuts

or some chicken wings or an avocado or a can of sardines or some fat bombs

there's lots and lots of things that you can take with you and have handy stick

it in the fridge somewhere at work or just keep it in your purse and have it

ready have the good stuff there when you get hungry number 10 now that you have

gone through the steps and your body has gotten adapted you've done it seamlessly

there was no pain it was effortless it was you're wondering why you didn't do

this already and some people are doing it already but now number 10 is you

start extending the fast you start shrinking the feeding

window so before here we were eating during a six-hour window now you start

shrinking that even further if you just pay attention when you're hungry you'll

find that you're not really hungry you shrink the window down until you're

only eating one time a day so now you're doing something like a 23 one you're

having a big meal you're eating once a day and you're fasting the other 23 and

for some people they can sustain that for quite some time if you have some

weight to lose then you can go on you can do this for

it for years if you're already at your goal weight but you want some of the

other benefits now you might want to alternate between one meal a day and an

18-6 pattern that's pretty much what I'm doing not because I have any particular

goals concerning weight but it's just an easy way to eat it saves a tremendous

amount of time not to have to eat all the time not to have to bring food all

the time I get a cup of coffee I go to work I come home at 3 o'clock maybe and

I'll have a meal and Oh Matt is going to handle a lot of health issues a lot of

weight issues a lot of insulin resistance issues but for some people

who are extremely instantly resistant or you might have a stubborn form of

diabetes type 2 or you might have something even more severe like cancer

or autoimmunity now you want to go even further you want to start fasting even

longer periods of time because if you go longer now you kick in something called

a toffee G which is a very powerful healing mechanism in the body some

people do it because they're looking for anti-aging benefits some people do it to

reverse disease but now you extend your fast to 36 hours 42 hours 48 3 days 4

days a week a month it depends on your goals it depends on your situation but

don't rush into it get your body adapted work your way up to one meal a day

and then you play around with it don't go straight into a week or something

like that because chances are you're gonna feel absolutely lousy and your

body won't be happy with you and then I want to mention some exceptions millions

of people will benefit from doing some intermittent fasting the exceptions are

people who are pregnant women are pregnant and breastfeeding people who

are already too thin or children young people who are still growing so realize

that most of the benefits that you get from this people are instantly resistant

and overweight and diabetic and so forth intermittent fasting allows them a

calorie deficit it allows them to stay at a calorie deficit without being

hungry but if you're pregnant or growing or too thin you're not looking for a

calorie deficit you're looking for a calorie surplus or at least a calorie

sufficiency you're growing something you're growing tissue and we're trying

to replenish tissue so you're in a different situation you can still get a

lot of the benefits of intermittent fasting because the biggest problem with

intermittent fasting is that you're eating all the time if you just stop

eating all the time and do something like a 16-8 you can get most of these

benefits and still give yourself plenty of time to eat all the nutrients and all

the calories that your body wants within an eight-hour window you could eat three

times but the 16-hour fasting is vastly better than having a 10-hour fasting

windows so 16 hours allows you to get most of these benefits your reduced

insulin resistance you get a tiny little bit of orbit off a G starting and you're

going to be much much better off for it because a lot of pregnant a lot of

breastfeeding women are still insulin resistant a lot of growing kids for

getting a little chubby they are insulin resistant so even though they're growing

they want the nutrients but they don't want all that

insulin and the only other special case is a type 1 diabetic type 1 diabetics

are insulin dependent but if they eat a high carb diet and they just inject

enough insulin to compensate for the carbs they're eating they can still

develop all the problems of insulin resistance and obesity and type 2

diabetes that we see with type 2 diabetics and with with overweight

people so the only thing that a type 1 diabetic have to be concerned with is to

monitor and go slowly because you're you've learned a certain amount of

insulin to inject to compensate to adapt to to handle a certain amount of

carbohydrate now if you reduce the carbohydrate you have to reduce the

insulin otherwise you will become hypoglycemic and that's no fun follow

the same steps but do it very very slowly and give your body time to adapt

and time for you to learn how much less insulin you're gonna do and you can

benefit tremendously from using less insulin as a result of eating less

carbohydrates so remember that you're already doing intermittent fasting

everyone on the planet is doing intermittent fasting the question is

just how much and by doing a little bit more you can get tremendous health

benefits if you understand the principles you understand the steps you

can make it easy and seamless so if you're not doing intermittent fasting

already then take these 10 steps and apply them in your life and let me know

how that goes share the video with someone else who

wants to give it a try and they'll thank you for it

if you enjoyed this video then I am positive you're gonna love that one

thank you so much for watching I'll see you in the next video