Drink THIS For Serious Fasting Benefits

Hello Health Champions Did you know that  fasting can provide tremendous health benefits,  

but a lot of things people drink during fasting  will backfire and negate a lot of those benefits  

so by watching this video today you will learn not  only what to drink but why and the best fasting  

drink by far is called water and it doesn't matter  if your goal is weight loss or improved metabolic  

Health to reduce insulin resistance and reverse  type 2 diabetes if you're looking for improved  

energy or Focus or if you're fasting for religious  or spiritual beliefs it works perfectly for all of  

those also if you're trying to improve immunity  or if you're trying to reduce inflammation and  

pain then the water is still the best drink by far  the only time that you're fasting and water is not  

good is if you're doing something called a dry  fast which I recommend being very very careful  

with we're going to talk a little bit more about  that in this video now strictly speaking fasting  

means to not eat and eating obviously provides  calories and resources to the body so when you  

don't eat when you fast you want it to be zero  calories water obviously has zero calories but  

there are some other things that you can still  enjoy that has zero calories like coffee and tea  

but the reason water is still better is that it  also provides better hydration it has it is the  

perfect hydrator and coffee and tea are obviously  liquid they're waterbased but there's a little  

question mark on the hydration there and the  reason is that caffeine can affect the body and  

caffeine has a slight effect on the pituitary it  turns off a hormone called anti-diuretic hormone  

so the anti-diuretic means to keep fluids in the  body and caffeine turns that off just a little  

bit which means we're losing fluids so on the one  hand you're adding fluids through the coffee and  

the tea but you're offsetting that by losing a  little bit through the caffeine so again water  

obviously you're adding but you're not having the  caffeine so you're not losing and it's not a huge  

difference but it's something that we still want  to be aware of but then there's one more factor  

that I'm going to call cleansing and here water  is still the perfect one and we're going to put  

a question mark on the coffee and the tea so  if you imagine that you have a cell in the body  

and in this cell we have particles there is a  certain number of particles that's normal for  

the body now as your body goes through and does  what it does it produces metabolic waste and some  

of this metabolic waste is particles so now we  need to flush those out when we get dehydrated  

that means that we're losing the water but we  are keeping the particles so there's a higher  

concentration of these particles and that's kind  of what happens with dry fasting is that you're  

not adding the water to flush that those things  out so now imagine that you add a drop of water  

now if this water is pure it's going to have  no particles in it if it's a mineral water it's  

going to have just a few particles in there but  they're going to be good particles they're not  

going to be metabolic waste they're going to be  the electrolytes that your body is looking for  

now on the other hand let's say that you drink  something with a bunch of sugar like a soda or  

even in this case the coffee or the tea wouldn't  be as bad as soda but soda cannot hydrate you  

even though soda still is based on water it has a  higher concentration of particles in it than the  

body fluid does on average so you're not adding  water you're not hydrating the body when you're  

drinking soda you're adding more more particles  that is actually going to pull water from your  

body at first so therefore what you want to add is  you want to add pure water as pure as possible and  

that way you can flush these you can dilute these  particles and restore that balance of the number  

of particles called osmolarity and a very simple  analogy would be if you wash your car then you  

soap it all down and then once it's all soapy of  course you can't just leave that because it's just  

going to dry and cake on you need to rinse it off  if you rinse with clean water now you've done the  

job it's a nice clean car but if you wash it with  Coca colola or you wash it with coffee there's  

going to be some residue there and obviously the  more junk is in there the worse so I'm not saying  

that this is a huge issue with coffee and tea but  I am saying that water is always going to be the  

best thing that meets all of these criteria and  as long as you don't add sugar or anything else  

to it the tea could be black tea green tea white  tea herb tea ginger chamomile hibiscus dandelion  

it doesn't matter if it's based on water and you  just sort of soak some things steep some things in  

it it's still going to be fine and then we have  things that have almost zero calories so now if  

you're strict if you're a purist then technically  you're not fasting anymore but if you're looking  

more to the results or the benefits then there  are some things that are still totally okay or  

even desirable so apple cider vinegar even though  it has three calories per tablespoon which is very  

very little it doesn't raise blood sugar it has  something called acidic acid in it and that's  

a short chain fatty acid it can be turned into  energy rather quickly and it can feed and your  

beneficial gut bacteria but if you just have it  a little bit by itself you're probably going to  

absorb it and use it and you can turn that into  energy rather quickly without raising blood sugar  

at all and apple cider vinegar has also been shown  to improve the body's insulin sensitivity you can  

improve your metabolic Health all things being  equal so there are some strong reasons to take  

a little bit of apple cider vinegar during fasting  another thing that you can take is lemon juice and  

it has a tiny little bit of sugar in it but if  you put it in water you're probably just going  

to put like a teaspoon for a tall glass of water  and it only has five calories per tablespoon so a  

teaspoon would be a third of that so can we take  some apple cider vinegar and lemon and still meet  

our goals be true to our goals well all of these  things that we talked about before they're still  

going to be totally fine except if you're fasting  for religious or spiritual beliefs then obviously  

you have to refer to whatever they dictate and  then we want to understand something called  

autophagy which is actually responsible for a  lot of the immune Improvement and inflammation  

Improvement and autophagy means means self eating  and it's not as dramatic as that sounds it simply  

means you get better at recycling and taking  advantage of resources on the inside when you  

don't eat you're not adding any new resources and  therefore the resources that are already existing  

in the body become much much more precious body  upregulates it's recycling ability so it starts  

going after things that are just not quite right  cells that are a little damaged proteins that are  

a little misfolded any piece of extra junk or even  foreign pathogens like virus and bacteria they can  

be used as resources your body upregulates its  immune system and its Scavenging ability and the  

most precious resource in the body at this point  is protein so the body is looking for protein in  

all the nooks and crannies and a lot of the health  benefits that we see from fasting has to do with  

this mechanism of autophagy so a lot of people  who don't have any weight problem or metabolic  

issues or inflammation they're feeling great  they're still occasionally doing some fasting  

just to get all the benefits from autophagy and  then there are some things that have a little  

bit more calories still and again now we're not  really fasting anymore but these can still provide  

some benefit fits under certain circumstances  and that would be things like MCT oil medium  

chain triglycerides that have 115 calories per  tablespoon we have butter that have 105 calories  

per tablespoon and chia that has 37 calories per  tablespoon and the first two have been popularized  

by something called Bulletproof Coffee the people  fast they make some coffee and then they whip in  

some butter and or MCT oil and now a lot of people  get the idea that this is better than fasting but  

I want to clarify that and and set you straight  it's not better than fasting so why would you do  

it then it can be a good idea if it helps you  extend your fast so if you're shooting for 20  

or 24 hours but somewhere along the way you start  getting really hungry and really cranky and you  

don't feel so good especially if you're new to  this if your body hasn't adapted and it's not  

knowing where to get the energy it's not really  good at burning fat yet and you cut back on the  

carbohydrates and you go longer between meals now  the body is wondering where is my energy so now  

if it helps you extend the fast if it helps you  go from 16 to 20 or 24 hours now that's a good  

thing so again it depends on if you have a purist  if you have a strict view of fasting or if you're  

just looking for the benefits and the results  so here is how it normally works that when you  

eat a large meal you're putting resources and  calories into the body that your body needs to  

release a corresponding amount of insulin to bring  down the blood sugar and to process through these  

calories these carbohydrates especially but if  instead you are fasting now this insulin you're  

not adding any calories so from the time that you  had your last meal or a few hours after you had  

your last meal you are going to have pretty much  a straight line for the first first few days where  

your insulin is going to drop then eventually  it plateaus at a very low Baseline level just  

to maintain your basic blood sugar to handle  your basic blood sugar now if you go and you  

have some MCT oil or some butter or even put some  cream in there and let's say that you got here to  

16 hours and you're trying to get to 24 and at  6 15 hours you had something that triggered a  

tiny little Spike of insulin well you haven't  ruined your fast you're not creating any blood  

sugar you probably will have a little bit of a  reaction you'll have a little bit of change in  

insulin and the nutrient sensors in the body but  it's so slight and if it helps you get another  

four or eight hours all that happens is you're  getting that little blip and then you continue  

and you get much much further than you would have  if you couldn't get through it so MCT oil medium  

chain triglycerides would probably be the best out  of these from that perspective because basically  

it's about half as long of a molecule as most  regular fats and because of that it gets into your  

circulation faster and then it breaks down into  energy faster so it's almost like a carbohydrate  

in the sense that it can provide faster energy but  the beauty is it's not a carbohydrate it does not  

raise blood sugar it's a different molecule and  chemistry altoe it's just a faster form of energy  

so if you're new to fasting or if your body can't  maintain its energy throughout then taking a tiny  

little bit even just a teaspoon of MCT oil can get  you that little boost and and get you through you  

want to be careful with MCT because if you're  not used to it it can create some stomach upset  

so I probably would suggest starting with just a  teaspoon anyway now butter is going to have more  

of the longer chain so it's going to be absorbed  slower but it's also by far the tastiest obviously  

so if you're just looking for a treat in your  coffee and that helps you get through then that  

can be a good thing too and chia are seeds they  are high in protein they're high in fat they're  

very low in carbohydrate and they're high in  soluble fiber so if you take a tablespoon or  

two and you drop it into water then these seeds  are going to soak up the water and turn into gel  

basically and then you can drink that and it's  kind of cool you feel the little gel particles  

and then you can add you can flavor it with some  lemon or cinnamon or all of the above maybe a drop  

of stevia maybe a Sprinkle of salt and you have a  pretty decent drink and because of all the fiber  

that can give you a sense of fullness and help you  carry through and again none of these are going to  

be a problem because they provide a little bit of  energy a little sense of fullness but they do not  

spike your blood sugar so strictly speaking you're  breaking your fast if you're just looking at the  

results you're looking for then you're still okay  so I hope it's clear that Bulletproof Coffee can  

be okay but it's not better it doesn't do anything  magical Beyond fasting and if you make it then MCT  

oil is totally fine butter is totally fine and  then some people like to put some creamer in  

there they want that Creamy Feeling that whiteness  of the coffee and now skim milk is not going to  

be a good choice half and half it's going to be a  lot better but still not the best and heavy cream  

is going to be the best thing if you're looking  to put some creamer in there and there's several  

reasons for this the first is that skin milk has  55% of the calories come from sugar and it's not  

the worst sugar it's lactose so it's slower and  better than than table sugar but but it's still  

a sugar that can raise your blood sugar and when  55% of the calories are sugar that means there's  

no fat in there to slow down the absorption half  and half has about 12% of the calories from sugar  

but heavy cream has only 3% of calories from sugar  so the rest is fat basically which is just there  

to slow it down and two tablespoons of heavy  cream has less than one gram of lactose it's  

like 0.7 0.8 and because half of the heavy cream  is fat almost and skin milk has none that means  

there's almost twice as much sugar it's not just  a percentage but there's twice as much sugar in  

the skin milk and it's unopposed it's not slowed  down by any fat but then there's one more factor  

which is probably even a bigger Factor how much  of it would you use so if you start off with a  

little butter or MCT or a little bit of both and  then you want to put some creamer in a tablespoon  

of heavy cream goes a long way but if you put a  tablespoon of skim milk you probably can't even  

notice a difference it's still going to look like  black coffee so chances are if you try to cream  

it up with skin milk you're probably going to be  using three or four or even five table tablespoons  

before you see any difference and the reason this  becomes important during a fast especially is  

even things that wouldn't be a huge deal during a  time when you're eating during a fast your body is  

super sensitive because it has gone without added  resources it's looking around very very carefully  

in the body for extra resources any little thing  that you put in there is going to really upset and  

change the balance of what's going on and then  we also want to understand bone broth because  

a lot of people will associate fasting with bone  broth and think that well you can't really fast  

you should have bone broth when you're fasting  and bone broth can have some benefits during  

fasting if your primary goal is gut healing then  it provides some collagen and some nutrients that  

can actually help you heal the gut but it depends  on what your goal is so if it's anything else than  

gut healing you probably want to stay away from  it and we want to understand protein when you're  

fasting protein becomes the most precious resource  carbohydrates not a big deal fat not a big deal  

you have some carbs stored and you have a ton of  fat stored as you fast your body switches from  

carbs to almost pure fat so it can go weeks and  months on that stuff protein is the precious one  

because we need it to maintain tissue we need it  for hormones Etc. so it's basically the lack of  

protein that drives autophagy it's the strongest  factor and bone broth has 10 grams of protein per  

cup and it may not sound like a whole lot if you  eat 80 or 90 or 100 grams a day but during fasting  

it's a lot so there's been a lot of research Arch  done on something called the fasting mimicking  

diet and what that means is that you eat in a  way that mimics fasting you restrict certain  

things very specifically and how does that work  you reduce calories by half or little more than  

half like 30 to 40% of your normal total but then  you also restrict protein much more strictly to 9  

to 18 gram a day based on body size basically and  if you have some bone broth then and you have even  

just one cup you could already exceed that limit  and turn off the autophagy because if you put that  

much protein in now protein is not such a scarce  resource anymore so like I said if gut healing  

is your primary concern then bone broth could  be a good thing if your primary concern is to  

improve blood glucose and insulin and metabolic  Health then you're still fine you're getting  

a minimal impact on insulin by from 10 grams of  protein but autophagy is going to be effectively  

shut off by the time you exceed that and then the  other benefits are going to be a little uncertain  

like immunity inflammation and pain control we  don't quite know because you're still getting  

some benefit from improving insulin insulin  creates an inflammatory State and anytime that  

you eat significantly less then you are reducing  inflammation but when we shut off autophagy now  

we're offsetting we're negating a lot of these  other benefits of immunity and inflammation  

because a lot of that comes from the autophagy and  then there are some other drinks that we want to  

understand as well that people often associate  with fat fasting they think it's super healthy  

and therefore you should have them when fasting  so first we want to talk about serving size that  

very often if you go out and buy some juice for  example then even if a cup is considered to be  

a serving size it just depends on how much they  put in the bottle because even if a bottle is a  

cup and one serving or if it is two cups and two  servings most people are going to think that the  

serving is the bottle and they're going to consume  that as a serving so when I looked for some green  

juice it could have anywhere from 5 to 53 gram  of sugar not just carbs but sugar and this is  

the bad stuff this is not the lactose this is the  sucrose which is 50% glucose and 50% fructose the  

bad stuff that's the same as table sugar so you  obviously don't want 53 grams of sugar during a  

fast that's kind of obvious if you made your own  juice and you base it mostly on celery and some  

leafy greens you're going to get really close  maybe even slightly under the five grams and  

at that level I would give it a question mark  I think it's still probably more than you want  

because you're getting it as pure sugar it's not  like the heavy cream where it's buffered by fat  

five grams of sugar is going to create a blood  sugar Spike it's not going to ruin your fast but  

if you did that I would suggest you do it closer  to the end of the fast like when you're about to  

eat a meal then it's not going to have a whole lot  of detrimental effects but overall I really can't  

recommend green juice during a fast so we're going  to put a big red X on that and the same thing with  

fruit juice fruit is going to have a whole lot  more sugar than green juice so we're not going  

to have any fruit juice start off at five grams  you're going to have one cup of typical juices  

like orange juice or apple juice are going to be  20 grams and it's going to be hard to get over  

53 because that is basically what fruit juice is  so what that means is this green juice here was  

probably just fruit juice with a Sprinkle of green  in it so again not recommended then we have this  

thing called coconut water and a lot of people  think that this is some magical thing and if it's  

natural and you live on a tropical island then  yes this is a good food to consume along with the  

coconut but with coconut water now you're getting  11 gram of sugar per cup a larger serving could  

obviously have twice that so so again way way way  too much sugar and even though there are some good  

things in coconut water they are mostly overrated  and exaggerated there's no critical magical amount  

of minerals or nutrients in there and then we  need to understand hydration which obviously  

has a lot to do with water but also with osmotic  pressure and with particles if you recall the cell  

that I drew up here with the particles in it those  particles act like a sponge and they hold water to  

them they pull water to them so the body doesn't  have water pumps the body can't pump water around  

it pumps particles across cell membranes and then  the water follows and the particles that the body  

pumps the primary ones are sodium and potassium  and we know them as electrolytes they're charged  

particles and the body body regulates all kinds  of things they create signals electrical signals  

because they're electrically charged and then the  water follows so during a fast you're going to be  

losing water because you're going to be losing  some sodium and some potassium and the water  

follows there's two factors when you use up your  carbohydrates they act as a sponge and then when  

the sponge is gone you release that water also  when you're f in and your insulin drops there  

is less of a tendency to reabsorb the sodium so we  lose a little bit more sodium and with that again  

goes the water so the way that you hydrate during  the fast is to first drink water and then you need  

to supplement primarily with sodium and potassium  so the simplest way would be to just take some  

table salt make sure that you put a Sprinkle of  table salt in everything that you drink drink  

but if you don't get the potassium that's going  to create a little bit of an imbalance for a lot  

of people and then there are some other things  that are not as critical but that can be very  

beneficial in general and especially during a fast  and that's magnesium calcium trace minerals that a  

lot of people are deficient in there's about 7080  of those and then also manganese and zinc that can  

help Regulate immunity and blood sugar and so  forth so I created my own electrolyte product  

and rather than just put sodium and potassium in  there like a lot of them do I put all of this in  

there so it's the most complete electrolyte on the  market and it's ideal for fasting I'll put some  

information down below if you want to try it out  so in order to hydrate you want to drink a lot of  

good clean water so you can flush out the toxins  and the metabolic waste but then you also want  

to take in some of the good particles the proper  electrolytes so that your body can regulate the  

fluid balance properly if you enjoyed this video  you're going to love that one and if you truly  

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