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Intermittent Fasting: Mini-Course
I’m going to explain in really simple terms WHY you need to be doing intermittent fasting.
It improves the #1 root cause of
Any neurodegenerative problems
That’s because it lowers insulin.
can spike testosterone by 180%
increases growth hormone 2000% (you can’t even do that with exercise. It only spikes growth hormone by 450%. Growth hormone is THE MAJOR anti-aging hormone and Major Fat -burning hormone.
Increases muscle density
Let me tell you my own story.
When I was younger, I used to consume massive amounts of sugar. Then it caught up with me. In my twenties, I had serious blood sugar problems. The insides of my eyes were all red and inflamed. I had all kinds of blood sugar issues.
Then, when I was 20, I made one small change.
I started eating protein for breakfast and I suddenly felt so clear. I kept doing this and my eyes cleared up. My energy went up. I felt like a helmet had been lifted off my head.
It was like this huge realization for me.
So, back then, I started telling everyone – “you’ve got to start eating protein for breakfast.”
I wrote my first book about it.
That’s what I taught then—start cutting out carbs at breakfast, eat more protein and eat small meals scattered throughout the day.
But what I didn’t know then was that I was only treating symptoms—not the root cause.
So I went back to a book we used in pre-med and grad school and it is the authority on medical physiology- - and I began rereading, very closely Guyton and Hall’s Textbook of Medical Physiology.
Especially the chapter on endocrinology – the study of hormones and hormone related diseases.
I discovered this crucial paragraph I must have missed then relating to insulin.
Another trigger of insulin is EATING.
Especially frequent eating.
So here I was consuming 6 meals a day, telling other people to eat small meals throughout the day. And it was healthy food.
So this is why intermittent fasting is one of the most powerful things you can do to lower insulin and actually switch the fuel source from sugar burning to FAT Burning.
So, intermittent fasting actually corrects the blood sugar issues. You are not running the body on sugar fuel, you are running the body on fat fuel.
It will also trigger something called autophagy, which is one of the biggest benefits of doing intermittent fasting.
And autophagy is the ability of your body to go into this RECYCLE mode to clean up old, damaged parts.
If you can envision a garbage disposal cleaning up all the garbage in the body and spitting out new raw material, like essential fatty acids and free fatty acids… So, your body can then build new tissues.
It is the ultimate tool in keeping you young and supporting anti-aging.
In the next video, we’re going to talk about how to do it.
Intermittent Fasting: How
Doing intermittent fasting is so simple. Eat less frequently but eat well. Just very low carb when you do it.
Let me show you a few points and you’ve got everything you need to know to get started immediately to improve your health, memory, cognition—everything.
Intermittent fasting is simply eating less frequently—not about eating less food.
It’s not a diet, it’s a pattern of EATING and NOT eating.
All we’re doing is we’re mimicking how our ancestors used to eat.
They didn’t eat like cows. They didn’t graze all day.
They were lucky if they got one meal a day. Two was a luxury. They roamed for food—hunted, gathered.
They might even go a whole day without food.
So, our bodies respond very well to that –it’s what they’re evolved to do.
How a Typical Person Eats
Just look at the chart above.
That’s breakfast there first.
Then a snack
Then a snack
Then snacks and snacks throughout the evening—popcorn, milk before bed, maybe something sweet if you can’t sleep and you’re insulin resistant (can’t sleep without sugar!!)
So the point is—since you spike insulin every single time you eat anything but WATER, you are spiking insulin all day. Even if those are small, low calorie meals then you cannot burn fat.
So you get this big belly and this is why. Insulin.
Insulin is one of the three fat storage hormones.
If we suppress it—you get fat burning.
How We Should Eat
What you need to do to lose weight and get healthy is to go from that grazing diet to one with no snacks and three meals a day to begin with. See those spikes on the second line that looks like an EKG there.
So three meals a day no snacks.
You want to eat like this:
Breakfast with fat added to satiate you for a long time
+ Wait for as long as you can then eat a good lunch with fat.
Then a dinner – if you need it.
As far as what to eat, that’s in the Keto Course that I’ve done.
Once you can do this easily—move to two meals a day, spaced out as much as you can.
You keep pushing breakfast forward—to ten, then eleven, then eventually you’re eating breakfast around lunch. I eat something like bacon, avocado, eggs, and cheese.
If you’re not hungry, just don’t eat.
Eventually, you move to this. Eventually, you’ll go for eight hours between lunch and dinner.
Then six hours. Then four hours.
Then you’re eating just two meals a day, spaced close together.
A four-hour window would be the sweet spot for benefits in a BIG WAY
What’s interesting is that if you eat the same calories chunked into two meals, you’ll get so much benefit—regardless of calories—you will never want to go back to grazing.
Eating two meals a day close together, preferably in a four-hour window leaves you in fat burning 20 hours a day. You’ll burn major fat and you’ll lean down and feel great.
Now let’s talk about dos and don’ts with Intermittent Fasting.
Intermittent Fasting: Dos and Don’ts
1. Don’t go too fast
You’ll crash and burn. Why? Your body has to adapt to a certain pace. If you go too fast, you’re going to end up with some funky symptoms you don’t want. Dizzy. Extra cold. Headaches.
2. Don’t omit fat
If you do this with low fat. Let’s say you do a lot of protein and lean fats, you’re not going to have enough to sustain yourself to feel satisfied to go from one meal to the next. The more fat you add at your first meal—the longer you’ll be able to go.
It’s the real key to success on this diet. Watch all the success stories—you’ll see this.
3. Don’t do high carbs.
Every time you eat carbs, especially too many carbs, you’ll spike insulin and you’ll get headaches, and you want feel good.
You want to do keto with IF:
3 to 6 ounces of protein
A lot of vegetables
The rest fat
We want to keep any of the carbs really, really low like 20 grams or less. Realize the more someone has hypoglycemia the more gradual they need to do this.
Now, some people that don’t have a blood sugar issue can adapt in a few days.
They don’t have to go through keto adaptation---that transition from sugar burning to fat burning.
When you go from sugar to fat-burning you’re kind of converting from dirty diesel fuel to electric fuel—cleaner fuel.
That process of building up all these fat-digesting enzymes and new cellular machines takes some time.
Once it kicks in though—you will feel AMAZING and you’ll never want to look back. It’s so good for the mind and body. Your cognition will spike, you’ll feel more creative and energetic, you’ll be dropping water weight and fat like crazy.
To make this transition smoother—I highly recommend you plug in
Electrolytes: Especially potassium, magnesium, sodium, and calcium.
The B vitamins: Specifically, B1, B3, and B5
I would recommend nutritional yeast as your source as this is the natural source of B vitamins and that way if you get it non-fortified it won’t be synthetic.
Synthetic vitamins are okay if you’re doing a detox program but not when you’re doing intermittent fasting.
I have a Keto Kit I’ve prepared for you.
You can check it out below. It has electrolytes, nutritional yeast, it has raw wheat grass juice powder, it’s all organic. It also has my book and also the guide books. In short – it has everything you need to do IF and keto without side effects and to build up all the cellular machinery you need to start burning fat.
If you really want to do this correctly the Keto Kit is the way to go.
To target your belly fat
To improve your energy
To improve your memory
Improve your Mood
Get into autophagy
To spike anti-aging and growth hormone (major fat burning hormone)
Stimulate anti-aging process
The next step is just to get started.