Intermittent Fasting: When To Eat And Not To Eat

Hello Health Champions.

Have you noticed how there's so much information about how much food to eat and what type of

food to do and how many calories and so forth, but there's very little talk about when to

eat and when not to eat?

So today I want to make really sure you understand the mechanism of intermittent fasting and

why it can be such a powerful jump start to your weight loss and your health restoration

Journey coming right up former Olympic Athlete and if you want to truly Master Health by

understanding how the body really works make sure you subscribe hit that Bell and turn

on all the notifications so you never miss a life-saving video I think it's pretty obvious

to most people that when you stop eating you're going to lose some weight but fasting and

in fasting have mechanisms that go far far beyond that and some people they're not so

particular with a quality of food when they do the intermittent fasting because they lose

weight anyway but let me say that the quality of food is critical for your long-term Health

sure you can lose weight but long-term you want to be healthy so always take whole food

over processed food always pick real food over fake food today however we're going to

focus primarily on the timing of the reason that we eat food in the first place instead

he gives us things that we need the first thing is fuel fuel can be converted into energy

and energy is measured in calories that's the short-term goal and those are things like

fats carbohydrates protein they have energy but we also are looking for building blocks

and this is where whole food is so much better than processed foods because whole food has

essential amino acids essential fatty acid has whole complex vitamins and minerals delivered

in the package that nature always intended and when you process food then you're cutting

out a lot of those building blocks and these building blocks they are replacement parts

if you're going to take care of your car do you want genuine replacement parts or do you

want cheap knock-off well the better the quality the better your health is going to be long-term

now we do have current needs and future needs so we have each because we need some stuff

right now but if food is always available then we need to be able to save some for future

needs so whenever there's Feast whenever there's more food available then we need for right

this moment we can store some and then when there's less food available such as in famine

then we can burn we can use up those energy stores until we have a feast so this storing

a lot of times people think of this that oh why do I have all this fat on my body that's

so stupid why is my body so stupid well it's not so stupid because it's about survival

if we couldn't store energy than humans would never have been able to live more than a few

hours the on the last meals so storing is critical and this cycle has always been in

place for every species on the planet that a problem is in the last 50 years or so there's

just no Fallas we've disrupted to cycle if you have more fat on your body than you want

that's because your body is storing more than it's burning so basically you're really good

at storing fat your great Survivor if you will but unfortunately you suck at burning

fat and then some people say well of course it's just you're eating too many calories

and of course that's true but why why has your body develop that pattern why is your

body not burning so many calories and why is it making you Hood more calories than you

spend and all of these are questions are because of hormonal imbalances in these hormonal imbalances

and turn comes from the types of food that we eat different foods trigger different hormones

and lately in the last 50 years or so humans have eaten a lot of carbs than eating a lot

of processed carbs in a lot of sugar and you want to think of carbohydrates as kindling

if she make a bonfire you start with tingling because it burns quickly it catches fire but

it would be really really hard to keep the fire going all day all night with kindling

only you would have to refill you have to put more stuff on the fire every few minutes

and that's exactly how it works with food and carbohydrates that when you eat a lot

of carbohydrates then you have to refill your end up with frequent meals and now that is

what your body adapts to the deaths in two ways it adapts first of all to your habit

of always putting in meal frequently but it also adapts to depending on the carbohydrates

for fuel because of carbohydrates always there then you can't burn fat so now when you take

away the carbohydrates you still can't Barb fast because it's been so long since you did

it most of your energy regulation revolves around blood sugar blood glucose whenever

you feel up on food on fuel then that creative rise in blood glucose blood sugar and if you

eat whole food with protein and fat and fiber and its package by Nature not processed or

pulverized been you're going to keep your blood sugar right around a hundred when your

fasting it might drop about 80 and after meal if my kid up 224th are no huge swings because

the food you eat enters the bloodstream very very slowly so it's like a Log on the Fire

you put the log on it creates a moderate amount of heat and it keeps going for a long long

time when you eat carbohydrates when it's like kindling now it burns very very fast

because it enters your bloodstream super quick and this is a huge problem because high blood

sugar like 300 mg per deciliter is extremely dangerous and this is not that uncommon a

lot of people with insulin resistance and type 2 diabetes which is most of the population

today to some degree they can have blood sugar in that range and this is very toxic to the

brain high blood glucose and ruins blood vessels and some of the most delicate blood vessels

are in the kidney in the back of the eye and in the extremities so high blood sugar is

the number one cause of kidney failure blindness and amputation so this is a big deal your

body react to this high blood glucose the brain doesn't like it the blood vessels unlike

it so the body has to get rid of it so often we hear that carbohydrates are the body's

preferred you that we absorb it quickly we use it quickly and it's not the preferred

fuel but we have to use it quickly we have to get rid of the stuff first when we have

really high blood pressure and we're creating all these problems the body needs to get rid

of it and not only that but the excess must be stored when you eat food and it enters

the bloodstream faster than you can use it up then you have to store the excess so anything

above this line is going to have to be stored or converted to fat and because we have a

very limited ability to store carbohydrates most of that gets converted to Fat insulin

is the hormone that takes the glucose out of the bloodstream and into the cell so anytime

that you have high spikes of blood glucose you're also going to have high spikes of insulin

to glucose goes up insulin goes up then the insulin pushes glucose down so the insulin

can draw along with the glucose dropping but if we need frequent

then the insulin never has a chance to get down to reasonable low levels before we trigger

it one more time so because of this they can insulin stay high and insulin resistance insulin

promote fat storage that's one of the main mechanisms that it does taking the glucose

from the blood into the cell and then having to sell to the excess fat in affect insulin

promotes faster but also in the High insulin the body cannot burn fat insulin prevents

fat burning soup insulin is high and you keep refilling carbohydrates than that is why you

suck at burning fat so now we want to lose some fat and conventional wisdom tells us

2 coming out when you cut calories and reduce the quantity of food but then they tell you

so you won't be so hungry you eat more frequently so they tell you to eat small meals throughout

the day every few hours if you eat five meals at 300 calories.

1500 calories and theoretically that should cause a deficit but it won't her because the

body has adapted mechanism what happens to the insulin that when you fast while you're

sleeping then insulin goes down but all the rest of the time everytime you eat you're

creating an insulin Spike which is a message it's a mechanism that which store more fat

transfer to the only time that you are actually moving toward insulin sensitivity only.

Of time during the day that you have to reverse insulin resistance is when you sleep and the

rest of the time to insulin is basically moving toward insulin resistant even though you're

eating it won't talk a little bit more about the calories in a second

now let's compare that scenario with its weakness couple of larger meals at we have a longer

Fast and Furious and we have our first meal at noon or shortly thereafter and then we

have a second wheel around 6 or 8 now to rest of the time suming it takes 2 hours after

a meal moving toward insulin sensitivity we spend 16 hours a day or two thirds of the

day moving toward insulin sensitivity moving away from insulin resistance and only 8 hours

of 1/3 moving toward insulin resistance to this is the key factor of why intermittent

fasting is so much more powerful than juicing calories by themselves weight loss and fat

burning only when insulin is going down and that can only happen when we eat less food

when we can less carbs and when we eat less what happens if we do a calorie restriction

diet the classic diet a yo-yo diet is that we have some great results in the beginning

because the only restrict the food and not the other two factors the body adapt in an

unfavorable way you lose some weight but then the body produces its metabolic rate because

it says hey there's not enough food here and you start eating the way and the best evidence

of this is the fact that 90 percent of all time people losing weight and then after a

while after 2 weeks a month then they gained all the weight back partially because of the

tablet but also because they can stand it any longer low carbohydrate high fat diet

lchf now we have the same results in the beginning pretty much but then cause we're reducing

insulin the body gets better at fat burn because of the lesson insulin we have more access

to the body's fat stores and now the body doesn't sense that lack of food and it doesn't

need to reduce its metabolic and if we do low-carb high-fat and intermittent fasting

now we have the same results may be a little faster in the beginning but we can continue

with a permanent yourself underlying cause insulin resistant let's look at this a couple

of more way you are reducing food that you are probably reducing carbs some people may

some some won't but it's not typically associated with calorie counting and most of the people

tell you to eat to reduce calories between their percentage of carbs typically go up

the frequency is not going to go down because you're told to eat more frequent meals and

you're hungry all the time she just look into these little low-calorie snacks and insulin

resistance may go down a little bit maybe initially but because you're not addressing

him Netflix short quick low-carb high-fat diet keto or low other forms of low carb you

may or may not reduce it's not a goal in itself but because your body gets better access to

the food store and because the food typically is more satiating you probably will end up

needing less automatically that's what happened to most of the time you definitely will reduce

the carbs you may or may not which is the frequency initially people probably about

the same amount from you but then they feel satiated the blood sugar doesn't go all over

the place they don't have that roller coaster of blood sugar anymore so now they stop eating

the snacks and then they might say hey I'm going to skip lunch or breakfast as well so

the frequency tends to go down but it's not necessary part of of doing that and insulin

resistance definitely goes down because reduce or eliminate the carbohydrates which is the

primary trigger for that with intermittent fasting the idea is also not to reduce food

on purpose but it's probably going to happen because when you eat your meals and just eat

until you're full you probably are you going to eat less carbs well a lot of people will

because they'll get information about low carb but other people actually have great

success only with intermittent fasting not reducing any carbs what about the frequency

will last the whole point and we are also reducing insulin resistance based on the time.

That we talked about previously now what if you combine the best of the best gift then

you do intermittent fasting and low carb at the same time and now you will definitely

check off all four of his check now the next question is how does length of the situation

of the Fast Track these variables them talked about intermittent fasting pattern is that

means you eat all your meals during a 6 hour shift but some people might want to eat the

point is you're not eating for 18 hours now let's look what insulin like you on an 18-6

fasting pattern to 8 the night before and then we start at midnight and you don't eat

until noon the next day so your insulin keeps dropping keeps dropping because as soon as

you don't put food in the body your insulin is going to go down then you have your lunch

and then saline drops after lunch but not very far and then you have the second me to

leave and then insulin spikes and then it starts going down and if you continue this

pattern and you have a longer fasting.

Then insulin is going to keep dropping a little bit every day so you never get back to the

previous levels as long as you're maintaining this pattern and eating the soup people want

to go one step further when they found this for a while and they say you know I'm not

even really all that for lunch then you could do old man one meal a day spend an hour or

so eating every day in this past the rest and this is not as hard as it seems if you

just do this razaleigh and now when we look at the car it's identical in the beginning

was the first meal and the first fasting is the same but then when you skipped your second

wheel insulin keeps dropping any time you don't eat the low insulin to keep dropping

when you have your meal and it goes up but not as high as cause you had a longer fasting.

And again as you repeat this pattern and you're consistent it's going to keep dropping but

it's going to drop faster because you have longer fasting.

And fewer opportunities to stimulate insulin The Next Step Beyond that would be to do a

longer fastest 48 hours to between a 4 days 5 days and again in the beginning to 8 the

day before so in the beginning it's all the same but then as you don't stimulate insulin

it just keeps dropping to stopping to stop it has for some people what really really

stubborn they don't seem to make too much of a change in their insulin with an intermittent

fasting like 18 6 or even home at but once they go into a longer fast then the body really

has no choice but face the truth and start burning some energy off the body and he's

doing that at insulin is coming down now here's a reason why you might want to consider a

longer fast even if you're having success with weight loss and Insulin with longer fat

now you're starting to trigger growth hormone as much as twelve times the base rate and

you're triggering something called of coffee spell eating basically is from your body eat

Reese's If We Cycling mechanism and some of the things that the cycling is waste products

and foreign Intruders like bacterial upregulate your immune system regulates cleaning and

detox and doing some up regulate the expression of anti-aging genus of longevity genes so

there's a lot of different benefits to this and you don't have to do it all the time I

try to do something like that maybe once a quarter and it's not for insulin purposes

of purely for growth hormone and the autography. if you enjoy this video and you'd like to

learn more about how the volume thank you so much for watching