10 Intermittent Fasting Tips For Easy Success And Why Fasting Works

10 Intermittent Fasting Tips For Easy Success And Why Fasting Works

October 18, 2019 8 By Bertrand Dibbert


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