Intermittent Fasting For MASSIVE Weight Loss

Hello Health Campions. Today I want to  talk about what intermittent fasting really  

is and why it's become such an incredibly  popular and successful tool for weight loss  

but most importantly how to transition into  intermittent fasting with the least amount  

of problems and discomfort. So the first thing to  understand about intermittent fasting is that it's  

not a diet. It is not tied to any particular kind  of food but it is rather a pattern of when you're  

eating and more importantly when you're not eating. And the benefits of this are a reduction in weight  

and also an increase in health and this is because  we're affecting two of the most important hormones  

in the body. The first one is we're lowering  insulin and the second is that we're increasing  

growth hormone. Insulin is your fat storing hormone  so we want to reduce it. Growth hormone is a fat  

burning hormone so we want to increase it but it  is insulin that is the more important one because  

in the body insulin is kind of like a sledgehammer. It is so powerful it just overrides most of what  

every other hormone is doing but if we can do both  then that's obviously better. Now I mentioned that  

it's not tied to a specific food so any kind of  food that you eat will work. However it will work  

much much better if you eat foods that also  reduce insulin that trigger less of an insulin  

response. And why is that? Because insulin  will drive fat into the cell it will drive  

glucose into the cell which is converted to  fat but at the same time when insulin is high  

then it prevents the exit of fat. It keeps  us from using the fat that we have stored  

and when we don't have access to the energy  reserves now your body senses a lack of energy  

even though there is plenty of it and as a  result you get hungry. So it's much much easier  

to eat foods that don't stimulate so much  insulin you'll be much happier in the long  

run. Now if we look at fat burning over a 24  hour period then right after you have eaten  

now you're in fat storage mode and then the longer  you go without food the more likely your body is  

to stop storing and to start using and burning  fat so while you're in fat storing your insulin is  

high your growth hormone is low and then as  time goes on you move more into fat burning  

insulin goes down and growth hormone goes  up. Now for most people they will have  

at least an eight hour period somewhere  in their day and that is because they  

are typically sleeping for eight hours or nearly  eight hours most days but for a lot of people they  

never really go beyond those eight hours so they  don't really get into that fat burning zone they  

store fat at first and then they just barely get  ready but then they wake up and they eat so that  

is why it's so difficult to lose fat and to lose  weight on a frequent meal plan. So this is what  

we typically call 8:16 so that means you're  fasting for 8 hours and eating for 16 hours  

and if we compare this then the fasting period  to the eating period. The period where you are  

storing fat versus where you're burning fat  we are at one to two so only 33% of the time  

here are we actually burning fat. That makes it  very difficult to lose weight now if we add just  

a few hours to this then we'll be at 12:12. if  we increase we wait four hours to eat we're 12  

12 and now we've changed this ratio from one to  two instead one to one and now we have 50 percent  

fat burning so it's a dramatic increase just by  extending it a few hours and now if we can go  

four more hours now we're at 16:8 we  have reversed this ratio and now we're 67%  

fat burning and only one-third fat  storing and if we put just two more  

hours onto that that's called 18:6. 18 hours of  fasting six hours of eating and now 75% of the time  

we are in fat burning mode rather than fat storing.  Now if you go one step further that's called  

omad and that doesn't mean that you're burning a  hundred percent of the time because your body gets  

out of fat burning when you eat something but you  get the idea that the longer you go without food  

the more favorable it is for fat burning. Now the  die hard calorie counters are going to say the  

only thing that matters is that you have a calorie  deficit and while it is technically correct  

you can make it hard on yourself or you can  make it easy on yourself. Which do you think  

sounds smarter? The hard way is to eat low fat  six times a day because if you eat low fat  

that means you eat high carb high carbs  stimulates more insulin to combat the blood sugar  

and with high carb you're going to have high blood  sugar spikes high blood sugar fluctuations. You're  

going to produce a lot of insulin six times a day  and send a powerful message to store fat and what  

this does is when insulin is high like we said  and I will tell you again this makes you hungry  

when insulin is high you can't access what you  have stored so your body thinks the only way to  

provide energy is to eat more and it makes you  hungry that is why it is so much harder to eat  

frequent meals and low fat to reach that calorie  deficit plus it's going to backfire if you don't  

lower insulin in the long run. Now a better way  is to eat low carb high fat six times a day  

not a great way but it's better because  now you have less blood sugar therefore  

you make still insulin six times a day but you  make less insulin even better would be to go  

low carb high fat and intermittent fasting and if  you eat just twice a day now you're going to only  

make insulin twice a day and you're going to make  much less so do you have to have a calorie deficit? 

Yes, but if you focus on the calories and you  eat frequent small meals you will get hungry  

if you go to lower carbs and fewer meals it makes  it so much easier. In fact it makes it so easy that  

most people forget that they're trying to  accomplish something there's just so convenient  

with that lifestyle that they just do that for the  rest of their life anyway. Now before I talk about  

how to go from six meals a day to two meals a day  there's something super important to understand  

you want to think of your body as a metabolic  machine. It takes food it turns food into  

energy and into tissues and carbohydrate is one of  these things that it turns into energy but if you  

have abused this machine which the entire modern  world has done then your body isn't processing  

carbohydrate appropriately. When the machine was  new it had no problem it was working flawlessly  

but over time with too much abuse you wear it out. And if you're insulin resistant which most people  

who are overweight are insulin resistant and  vice versa, then you are carbohydrate intolerant.  

Think of it as a sensitivity your body just  doesn't work to process it anymore. Basically  

your sugar machine your carbohydrate machine is  broken if it's broken then you have to fix it you  

have to repair it before you can use it again. And  in the body that's called healing and that takes  

some time. So now if you go cold turkey if you say  oh I've eaten six meals high carb junk food fast  

food and i'm just gonna go straight to it it will  work but you're gonna have a lot of discomfort  

and the likelihood of you turning it into a  long-term lifestyle is not that great. Instead  

if we do it gradually then it's almost like you're  not even noticing what's happening. So here's how I

want you to do it to make it so easy it's like you  don't even notice something happened except you  

start feeling better and better of course. So on a  24 hour period if you eat your breakfast at eight  

and then you have snacks and lunch and snacks  and dinner and the late evening snack at 11 that  

means you have a nine hour fasting window and a 15  hour feeding window now the first step to do that  

anybody can do is just cut out the snacks. You'll  be a little bit hungry but don't worry about it  

you can absolutely do it. Then what happens is  not only have you reduced your insulin spikes  

from six times to three times but you've already  cut back your window three hours so instead of 9  

15 you're now at 12:12. and then you take your  three meals and you push them a little closer  

together you start moving your breakfast just a  little bit later maybe 15, 20, 30 minutes per day  

you move your dinner a little bit earlier until  you're going from 10 to 6 or whatever hours fit  

you now you have a 8 hour so you go on from  12:12 to 16:8. what you don't want to do  

is to rush this you don't want to try to get  this over within a couple of weeks. If it takes  

two weeks or three weeks or four weeks to go  from one stage to the next that's totally okay.  

Give your body the time it needs to adapt  and repair and become fat adapted because  

as you start cutting back the frequency  of meals and the number of insulin spikes  

your body gets better and better at burning fat.  It becomes more fat adapted and now it's easier  

and easier to go a little longer without food. So  now here is your key point don't eat until you're  

hungry so many people they just eat because it's  nine o'clock or because it's 12 o'clock or there  

they are in some place where they usually eat well  don't eat until you're hungry because your body is  

changing and now what you find is it's going to be  super easy you don't even think about it you just  

skip breakfast a lot of people in my clinic once  we start just cutting back on the carbs they say  

Do I have to eat breakfast? They've been told all  their lives that breakfast is the most important  

meal so they eat it just because they think they  have to but at this point they just cut it out  

right and then you start you cut this out you can  have lunch a little earlier now you're eating two  

meals a day six hours apart and you have gone from  16:8 to 18:6 and you get the idea  

now you're eating two meals a day you start  moving the meals a little bit closer together  

now they're four hours apart and you have gone  from 18: 6 to 24. So how far do you need to take it  

well there is no one diet there is no one perfect  intermittent fasting pattern it depends on your  

body and your goals so if you get all your  desires at 16:8 then that might be where you  

stop but if you don't let's say you your blood  pressure goes down your blood sugar goes down but  

you're not losing any weight then you keep going  if that's your goal and the next step after this  

would be if you want to go a little bit further  then you cut out one more meal and now you're  

doing what's called OMAD, one meal a day and if  you just listen to your body you keep learning  

about the why and the how and you let this unfold  in its own time then before you know it you'll be  

eating once or twice a day and you'll be wondering  how you could ever do anything as absurd as eat  

six times a day. Most people who get to that point  one or two meals a day becomes their new norm  

their new lifestyle and it's just liberating not  having to cook and eat all the time. If you enjoyed  

this video and you'd like to learn more about  how the body works and how to master your health  

that video is going to be a great one next. Thank  you so much for watching. I'll see you next time.