5 EPIC FASTING MISTAKES That Make You Gain Weight

Hello Health Champions. Today we're going to talk  about five epic fasting mistakes that people often  

do and how to avoid them so intermittent fasting  is tremendously popular because for so many people  

it provides a tool that gets results that they  have failed to get before and intermittent fasting  

has helped thousands if not millions of people  to lose weight where they failed every previous  

attempt people have reversed type 2 diabetes a  devastating chronic disease that is relatively  

simple to reverse if you understand the principles  and you get consistent with intermittent fasting  

it has also helped a lot of people to lower blood  pressure because the mechanism is very similar  

it's a metabolic problem both with weight and  type 2 diabetes and blood pressure the biggest  

underlying mechanism is insulin resistance and  we'll talk some more about that people have found  

improved mental Clarity their productivity  their focus gets better and a lot of people  

with none of these issues still do intermittent  fasting because it helps them with longevity and  

things like immunity and it has even been found  to turn on Survival genes but even with all these  

benefits a lot of people are still on the fence  because they don't quite understand what fasting  

or intermittent fasting is they've heard it's  dangerous they don't quite understand it so all  

it really is is Tim restricted eating most people  sleep through the night and most people don't eat  

in their sleep there are some that probably wake  up and eat but for that period of time when we're  

sleeping say 8 hours most people don't eat  but for a lot of people that's the longest  

time period period that they're restricting their  eating so they're basically eating all the other  

16 hours so Tim restricted eating on purpose  which is what intermittent fasting is simply  

means that you increase that 8 Hour window to  something longer and it could be as simple as  

not having that late snack not eating after 8:00  not eating after 6:00 so if you gradually just  

push it an hour at a time time your body adapts  very gently and very comfortably then you can  

do the same thing with breakfast and instead of  having breakfast first thing you make a little  

smoothie you take it with you on the road and you  don't eat it until you're hungry and you find that  

you can go till 8 or 9 or 10 o'l and now all of a  sudden your non-eating window your fasting window  

might be up to 12 or 14 or even 16 hours with very  very small effort and most people who do intimate  

fasting they want to lose weight and they want  to burn some fat so let's get back to the very  

Basics and simplify this a little bit so when we  eat the purpose of that is to give us some energy  

and some nutrients so we can build tissues and  we want some energy for the present moment but  

if we can find some extra food then we want want  to put some away for the future we want to store  

a little bit of energy and the way we store it  is primarily as fat we can store a tiny little  

bit as carbohydrate but most of it we store as fat  and then when a time comes that we don't have food  

around now we fast and during that fast during the  time when we don't have so much to eat now we can  

use use that energy and then once we've used up  the energy then it is time to eat again so it's  

very very simple we eat we store we fast and then  we use what we have stored and then we eat again  

the problem is that with modern conveniences and  with food available all the time a lot of people  

they skip this fasting part they never get to  that part so now we get eat store eat store and  

we get stuck in this little Loop so it's almost  like we're just putting stuff we buy things and  

put them in the pantry because we're hoping that  maybe we'll use up some things in the pantry but  

if we don't then we just keep putting things  in the pantry and that's the equivalent here  

we keep stuffing the pantry full and we never take  anything out so what intermittent fasting does it  

allows us to start emptying that pantry to During  the non-eating period to use up some of the stuff  

that we stored that's the whole point of putting  it there in the first place and we're intermittent  

fasting can really help and be powerful is when we  have too high an insulin level when we're insulin  

resistant which the majority of people are today  because when insulin is too high now we get stuck  

in fat storing it's very difficult for the body to  start burning that fat that we just talked about  

and here is how that works so every time that  we eat something your blood sugar goes up and  

if you eat twice your blood sugar is going to go  up twice if you eat three meals plus snacks now  

your blood sugar is going to go up every time  you have something so most people are going to  

have six blood sugar spikes or more and then of  course every time that you have a blood sugar  

spike your body needs to release some insulin to  bring that blood sugar down everything you eat  

gets absorbed into the bloodstream but it does  you no good in the bloodstream that glucose has  

to get into the cell in fact a very high level of  blood sugar is dangerous for the brain very high  

level or very low level can put you into a coma  so the body needs to act immediately and issue  

some insulin so every time you have an insulin  a glucose Spike you get an insulin Spike and if  

you do that a lot like six times a day for years  and years and years it's not going to screw you  

up if you do do it for for a week but if you turn  this into a lifestyle like most people have and  

we eat this way all day all year now over time we  push that insulin Higher and Higher and we become  

insulin resistant so where intermittent fasting  comes in is where instead of eating six times a  

day we eat just a couple of times and hopefully  if you watch my videos you know how to eat less  

carbs and less processed foods and less sugar so  that blood sugar Spike doesn't get nearly as high  

so the blood sugar only Rises moderately and then  it stabilizes and what happens with the insulin  

is that insulin also goes up but then when blood  sugar stabilizes there's no new food coming in now  

that insulin can continue to drop we allow this  insulin has been pushed too high over the years we  

allow it time to drop below that raised Baseline  and that is how we reverse insulin resistant by  

giving it more time so the longer you go without  eating the more time you allow for insulin to drop  

and of course if you understand that and what you  said that when insulin is too high it puts your  

body in fat storing mode insulin is a fat storing  hormone and it prevents fat breakdown so if once  

we can lower insulin we allow the body to start  burning fat again so let's talk about some of  

the things that trip people up when they start  fasting and number five here on the countdown  

is people cheat unknowingly sometimes they might  say that well I just had a little bit it was so  

little and sometimes that can be okay if you have  a little fat because very often with fasting we'll  

use a little bit of MCT oil a teaspoon or two of  MCT oil can give you some quick energy without  

stimulating any insulin and and butter same thing  you can put a tablespoon of butter in your coffee  

that's called Bulletproof Coffee or you could  have a little bit of cream in the coffee maybe  

just a tablespoon or so then that has so little  carbohydrate in that lactose because more than 95%  

of the calories come from fat and fat does not  trigger insulin it wouldn't be even noticeable  

even if you ate a stick of butter you probably  couldn't even notice that insulin Spike even if  

it was just tiny tiny difference so a few grams of  fat is not going to damage your progress whereas a  

little bit of sugar even a few grams is going to  make all the difference so if you have skim milk  

instead of cream first of all one tablespoon  of cream will make a big difference it will  

make that coffee all creamy and white whereas one  tablespoon of skim milk isn't going to do a thing  

so you're probably tempted to use two or three or  four tablespoons and now you have a lot of sugar  

that's not buffered by any fat or some people say  well you know at work they bring in these cookies  

they bring in these Christmas treats they bring  in these desserts and it seemed rude I had to have  

just a little bit but it was just a portion it  was just a piece of a cookie but see that little  

piece even just a few grams of a cookie is going  to have a few grams of sugar and that is enough to  

stimulate your blood sugar to create a blood sugar  Spike and an insulin Spike and sometimes people  

say well I fast all day I never ate a thing except  my vitamins I had some apple cider vinegar gummies  

I had some vitamin D gummies and when people do  that and they actually measure their blood sugar  

then they will see that Spike and even if they're  fasting for 24 48 Hours their blood sugar still  

won't come down consistently if they're taking  these gummy bears even if they do it for a good  

reason next thing that trips people up often is  a lack of consistency they're all gung-ho they're  

super excited but then they have this mentality  of a weekend warrior that's usually referring  

to someone who's going to try to do the entire  Year's workout in one weekend and some people go  

into the idea of fasting the same way but we have  to understand that this is a process and when you  

have that weekend warrior mentality very often  you'll be setting unrealistic goals your hoping  

too much in a short time and that's not the way  to go about it even though you could start out  

with a 7 day fast or a five-day fast that's not  the end of it that's just the beginning that's  

just to create a new Baseline to kind of get the  body into motion another problem is if you don't  

plan your meals for some people what happens is  they say I'm just not going to eat anything I'll  

see what happens and then then they feel good and  they're so proud of themselves when they're not  

eating and then all of a sudden all hell breaks  loose and they feel terrible and now they have  

to have something but they didn't plan it so now  they eat something they weren't supposed to and  

something they didn't intend to eat another thing  is I suggest that you ease into it I suggest that  

if you've been eating a high carb lots of bread  and rice and pasta and sugar I suggest you cut  

out the sugar and then you start cutting back on  the starches gradually to get your body a little  

bit fat adapted because once you stop eating  your body needs to burn fat and if it doesn't  

know how to do that you're going to feel bad for a  while so you ease back on the carbs and then when  

you're a little fat adapted now you start taking  away an hour at each end of the day so you have  

your last meal earlier and your first meal later  and you start start squeezing that together and  

just doing a few hours at a time that way your  body gets used to it and it's great if you do  

a 7-Day fast and you lose a bunch of pounds and  you feel fantastic that's awesome but it's still a  

lifestyle you still need to look at this long-term  and make long-term Lifestyle Changes number three  

is when you eat too much or you don't eat enough  both of those can actually be a problem for some  

people they starve themselves and then the only  thing that keeps them going is they look forward  

to the feast and when they finally get to eat now  they overeat they overcompensate other people they  

might be so disciplined that they stick to their  time restriction window which is good but then  

they're still restricting calories they're still  restricting the amount of food that they eat in  

that time period so the whole idea with this is  that first you fast so that you can use up some  

stored energy but then you eat so that you fill  up those stores again when you're time restricting  

and you're restricting calories now you're sending  the wrong message now you're saying hey let's fast  

let's burn up some fuel but then let's starve  some more let's not get full and that gives  

the body the message the impression that there's  never enough to go around and now what happens  

is that your hypothalamus is going to lower the  set point it's going to say there's never enough  

food so we're probably going to starve to death  if we don't turn down the thermostat so it's  

going to lower the basil metabolic rate and it's  going to use up less energy until it feels safe  

again so the way to make it feel safe is to eat  until you're full and you want to eat eat rather  

slowly so that you get the right signals from  the foods you're not in a rush but if you eat  

slowly you chew properly then toward the end of  the meal you will probably feel full and if you  

eat with some mindfulness then you're more likely  to feel this and what you want to avoid is to eat  

until you're stuffed this is what happens when  people look forward to the feast and they overeat  

and when they get to that place now they stuff  themselves and it's not absolutely necessary  

for intermittent fasting to work to eat a low  carb diet but it helps tremendously and it helps  

more for some people than others some people can  eat sort of a medium carb or even high carb diet  

when they combine it with intermittent fasting  they still get results but for other people it  

doesn't work because carbohydrate stimulates  their appetite too much and this is especially  

true with sugar because sugar is super addictive  and if you eat some sugar if you eat some carbs  

for a lot of people that is going to drive them  to this overeating Behavior whereas if they get  

the body into fat burning they eat a low carb  diet with mostly fat protein fiber leafy greens  

non-starchy vegetables then they can control their  appetite much much better and that's really what  

this is all about number two is when you ignore  your nutritional needs it's so easy when you get  

excited about the prospect of weight loss and  you don't really care how it's done as long as  

you lose that weight but you have to understand  that health is a long-term plan sure we can lose  

a few pounds we can feel better about ourselves  in the next few weeks but it's really about the  

years and decades to come so when you eat less  food it's more important than ever that you eat  

high quality foods that's one of the problems that  created this in the first place is that people are  

overfed and undernourished when we eat processed  foods that are de void of nutrients we tend to  

compensate by eating more so we're already most  people are already nutritionally deficient so then  

when you start eating less food you really want  to make that food count so you could lose weight  

by eating just about anything for a few days a  few weeks no problem if you just do intermittent  

fasting and low carb you'll see some results  but if you're looking at the process if you're  

looking ahead a little bit how do you want to feel  what sort of health and body do you want to have  

years and decades down the road then the quality  is critical and perhaps the biggest problem with  

with fasting is when you don't hydrate properly  the first thing that happens when you start low  

carb or intermittent fasting is that you lose  fluids and two ways this happens first you use  

up your glycogen and glycogen is like a sponge one  gram of glycogen holds four grams of water so when  

you use that up the water is released you flush it  out the second mechanism is that when you fast you  

also lower insulin and Insulin has a tendency to  increase the kidney re-absorption of sodium and  

sodium binds water so when insulin goes down you  lose some sodium and some minerals and with that  

you're also flushing out more water and for a lot  of people when they don't eat they also forget to  

drink so now we got a double whammy going and  remember that water and minerals go together  

so when you you flush out that water you're also  losing minerals and this is why people feel bad  

this is the number one reason people feel bad they  feel lightheaded they feel lethargic and unfocused  

when they cut carbs or when they do intermittent  fasting when you do it by cutting carbs they call  

it the keto flu but a lot of these symptoms will  be the same when you doing intermittent fasting  

and the solution is super super simple all you  have to do is hydrate and supplement with some  

electrolytes you have to replace both the water  and the minerals that you're losing now because  

this is such a common problem and because there  wasn't really any good products on the market  

I developed something called euLyte which is  specifically for fasting it's great electrolyte  

for everyday use but it has a few things in it  to support longer fasting to help regulate blood  

sugar and to increase your immunity a little  bit so I put some manganese and some zinc and  

trace minerals in addition to all the other  electrolytes so it's like a 4-in one product  

and I had so many people tell me that usually  whenever they went beyond 24 hours of fasting  

they didn't feel right it was tough but they said  once they added this then they felt fantastic all  

the way through days three and four and normally  you would just take one scoop for every day if  

you're just doing like intermittent fasting if you  have a shorter feeding window but if you do more  

than 24 hour fast now you want to increase this  because you're not getting any minerals from the  

diet so now you can take up to Four Scoops a day  depending on the body weight if you're a small  

person maybe two scoops if you're a large person  probably Four Scoops so I'll put some links down  

below if you want to get some if you enjoyed this  video you're going to love that one and if you  

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