10 Intermittent Fasting Tips For Easy Success And Why Fasting Works

10 Intermittent Fasting Tips For Easy Success And Why Fasting Works

October 19, 2019 47 By William Morgan


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
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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