Benefits of Intermittent Fasting + How to Do It
Hey, Dr. Axe here, doctor of natural medicine
and founder of www.draxe.com.
In this video, I’ll be training you on the
many benefits of intermittent fasting, what
to do and what not to do, and who should do
it when it comes to intermittent fasting.
And also some of the key foods you’re going
to want to be eating if you’re going to be
following intermittent fasting type of diet.
So let’s jump right in.
Let me say this, intermittent fasting the
benefits can be pretty profound, and what
tends to happen when you look at what it is
and how you want to do it . . . First of when
you look at intermittent fasting, you want
to typically eating a four-hour to a maximum
eight-hour window, but typically that window
is about six hours.
Now, most people eat first thing when they
wake up in the morning, so maybe that’s 7
o’clock, and also they eat a snack or something
even up to till the time of bed, maybe that’s
11 o’ clock.
So what ends up happening is most people end
up eating for about 16 hours a day or at least
And so, your body is kind of always digesting,
always processing and it doesn’t have a very
long rest period for really cleansing, detoxification,
for internal healing.
So, we’ll talk about that more in just a minute.
But one of the big benefits is that you have
a much longer period where you’re not eating
so your body can recover and heal.
Now here’s one of the biggest benefits of
It promotes human growth hormone.
You know, there was an article written years
ago by Herschel Walker, a famous Georgia running
back and also was a very prosperous NFL running
In fact, broke the rookie running record in
terms of yards per carry.
But it promotes HGH, that’s human growth hormone.
You know, most people today as we age, our
human growth hormone declines.
And this is why you’ll see a lot of men with
low testosterone, have low human growth hormone.
When women start to age faster, get brittle
bone, their human growth hormones lower.
Naturally having more human growth hormone
tends to mean you’re younger, you’re more
vibrant, you’re more energetic.
But again if it’s low, that starts leaning
toward sickness and disease.
Now, some people as they age will start to
try and do testosterone injections and other
things that are synthetic.
The problem is those outside in things that
are unnatural also have serious side effects
versus ideally, you want to boost the human
growth hormone in your own body and keep it
high, one of the best ways to do that: intermittent
You know, also if you were working out on
an empty stomach first thing in the morning,
boost your human growth hormone by sometimes
more than a 1000% can go sky high.
So again, one of the biggest ways you can
actually increase human growth hormone is
by intermittent fasting and coupling it with
heavy weight training.
It’s a great way to stay younger longer.
Number two, as we’ve talked about anti-aging.
So much of aging is sort of balancing hormones
in your body as you age, from human growth
hormone, to cortisol levels, to insulin.
We want to keep your cortisol levels balanced.
Really one of the keys to doing that is intermittent
An intermittent fasting diet, most people
might have their first meal at 1 o’clock.
Maybe they’ll do two meals a day.
They’ll eat at 1 o’clock and around 5 or 6,
and that’s what they do.
You’re always skipping breakfast when you’re
Some people eat at noon, 3 and 6.
That’s another option if you still want to
get three meals.
But in general with intermittent fasting,
is you’re waiting to eat, and it’s really
eating possibly more like our ancestors did.
You know, our ancestors we don’t know that
they necessarily ate something every morning
and then they might have gone out and worked
for a while.
Then when they started getting hungry, then
they would eat.
They were really listening to their body.
But again, intermittent fasting can promote
anti-aging because of how it balances out
cortisol, human growth hormone, insulin, and
other hormones that really affect aging.
Number three, improve sports performance.
You know, a lot of this has to do with again
You know the best athletes are faster and
they are stronger.
Stronger has a lot to do with that human growth
hormone, which a lot of people try and cheat
the system and do anabolic steroids.
Here’s the truth.
You can boost your own internal natural steroids
and your own anabolic system if you follow
intermittent fasting, and especially if you
couple that with weightlifting and burst training
or high intensity training.
Doing those things together really helps boost
that human growth hormone, which will boost
your strength and help sports performance.
Number four, normalizes insulin sensitivity.
Now, this is huge.
You know, people with diabetes, we know that
they have insulin spikes.
We know that they are having issues with their
insulin receptor sites with diabetes.
So obviously, this helps that.
But a lot of people don’t also realize that
insulin has a lot to do with weight gain.
Also insulin has to lot to do with other hormones
being balanced in the body like progesterone
And oftentimes what happens if insulin stays
imbalanced, progesterone gets low, estrogen
That can lead to issues like infertility in
It can lead to PCOS, that’s polycystic ovary
syndrome, severe PMS symptoms.
A number of hormonal health conditions are
related to insulin imbalance.
So again, insulin . . . your energy levels
all day should kind of be like this, okay?
They should just be high, they should be feeling
What happens to a lot of people who eat these
carby breakfasts, which your body can deal
with because you fasted for eight hours.
But then for lunch, we do a lot more carbs.
So what happens is you hit that like 2 or
3 o’clock coma, you want to go into a nap.
You know, that’s what happens when you have
insulin levels that aren’t balance.
So ideally what you do is, you miss breakfast
and then you’re eating a diet that’s high
in protein, fiber, healthy fat, and other
So again, notice I didn’t say carbs in there.
You want to keep insulin levels balanced?
Do intermittent fasting and follow a diet
that has protein, fiber, healthy fat, some
other antioxidants in it, and that’s what’s
going keep you really leveled and energized
all day long and help normalize insulin sensitivity.
Number five, it helps regulate hormones in
your body like leptin and ghrelin.
Now, ghrelin is known as your body’s hunger
hormone, so maybe you’ve been in that position
where you are just hungry, you’re famished,
and your body says, “I need more food.”
Well, when you start intermittent fasting,
you might have that for about three days.
But after three days, that starts to go away.
When you do intermittent fasting the right
way and eating foods that are high in fat,
protein and fiber like an example of a meal
would be for breakfast, doing a smoothie,
doing bone broth protein with some coconut
milk with maybe a little bit of fiber like
a chia seed or flaxseed, you can do a few
berries in there.
And by the way, your breakfast is at noon,
And then at 3 o’clock, maybe you’re eating
another meal a 3 o’clock lunch and you’re
doing like a big salad with lettuce and chicken
breast and olive oil and that type of thing.
And for dinner, organic meat like triple dose
of vegetables, some more healthy fat like
That’s the ideal meal plan.
If you eat meals like noon, 3 and 6, it’s
going to help kill off that hunger hormone
or balance that out.
And also there’s another hormone intermittent
fasting helps balance out called leptin.
And leptin is really released by some of your
fat cells and it’s really what tells your
body that you need to burn fat or to store
fat, more fat in your system.
So again, intermittent fasting can also help
in a major way with balancing out those hormones
that cause cravings.
Also it can lower triglycerides.
You know, it’s interesting, there’s this debate
between the holistic natural health community
and the medical community, and the medical
community is saying cholesterol is what causes
Really, it’s not cholesterol.
It’s high LDL cholesterol and low HDL cholesterol.
But one of the things you want to do look
at with your heart health is overall triglycerides.
We know, triglycerides, when those get high,
those can actually increase your likelihood
of having clogged arteries and a heart attack
So what we want to do is balance out those
You lower triglycerides by consuming a lot
of herbs, okay?
Things like cinnamon and ginger and turmeric,
and also by intermittent fasting.
Doing those things together is going to help
bring those triglyceride levels back into
Number seven here, detoxification.
This is probably one of the greatest benefits
of intermittent fasting.
So think about this, when you wake up and
eat first thing in the morning, that’s 7 a.m.
and you eat another little snack at 8 or 9
your body’s only getting about maybe 8 to
10 hours of rest while you sleep at night.
If you eat a meal, let’s say at 1, and your
next meal at 6, where your body’s digesting
for about five hours there or maybe let’s
say six even while your body’s have an extra
eight hours, let’s say 18 hours for your liver
to detox, for your colon to cleanse, for your
lungs to filter, for your kidneys to balance
out these fluids in your system.
It’s giving your body more time to not have
Here’s the thing.
This is really important thing to remember,
foods don’t heal you, your body heals itself.
Your liver detoxes, so milk thistle or turmeric
or beets or . . . none of those things actually
They support your organ in functioning.
Your liver detoxes, your body heals itself.
So the important thing to remember is, the
best thing you can do for your body is practice
fasting and really resting your body.
This is why fasting itself has been practiced
for thousands of years.
If it’s referenced throughout the Bible, for
fasting, for spiritual insights and for overall
health, it’s referenced in Chinese medicine,
fasting, Ayurvedic medicine, so we know that
fasting was recommended by Hippocrates and
Galen, the fathers of Western medicine, so
we know there are many benefits of fasting.
One of the biggest reasons is it supports
detoxification of your organs.
Number eight here, weight loss.
Probably, one of the biggest reasons people
will use it is, when you’re intermittent fasting,
again, you’re experiencing the benefits of
killing off your hunger hormones, balancing
out insulin levels, having more anti-aging
All of these things benefit weight loss.
And also, when people tend to eat less meals
or closer meals together, they tend to eat
Overall, it supports weight loss in a major
Also doing this combination of a diet where
you mix intermittent fasting with a ketogenic
diet for 30 days, marrying those two diets
together is the fastest way to burn fat and
lose weight you could ever imagine.
That’s a combination of a ketogenic diet plus
intermittent fasting for about a 30 day to
a 90 day period really leads to rapid weight
So who should do it?
Anybody’s who’s looking for these benefits.
If you want to experience the benefits of
intermittent fasting . . . Again, if you’re
a person who wants to lose weight, you want
to balance insulin levels, you want to balance
hormones, you want to age slower, you want
to get rid of brain fog for a lot of people,
you want to support detoxification, that’s
who should do it.
People that shouldn’t do it are potentially
women that are pregnant.
You know, you want to just make sure that
you’re eating when hungry.
You’re listening to your body during pregnancy,
And anybody where it’s been contraindicated.
If you have diabetes, you want to work with
a practitioner on this to make sure at least
you’re getting some food so you’re not having
But over time, most people with diabetes can
start to see that reverse by practicing that
diet that I talked about, fiber, fat, protein,
get rid of the sugar and carbs.
Consuming a diet like that with intermittent
fasting over time can really help with those
insulin levels and the blood sugar levels.
And then, how to do it.
Ideally with intermittent fasting, I kind
of went through this earlier.
Again, you want to start eating your first
meal around noon or 1, last meal around 5
I typically recommend like a six hour window
of when you can eat, okay?
And then the rest the day, you don’t eat.
Now, you can drink fluids during that time,
get plenty of water.
But that’s really what you want to do on an
intermittent fasting diet is not eat during
those six hours.
And remember, when you’re doing intermittent
fasting, eat a diet that’s high in protein,
fiber, healthy fat, and lots of nutrients
When I say herbs throwing turmeric in with
your chicken or with your hummus or something
like that that you’re eating.
If you’re making an Italian chicken dish,
lots of basil, lots of oregano, lots of rosemary.
You know, if you’re making a smoothie, a big
teaspoon of cinnamon in there.
You know, using lots of herbs, lots of vegetables
as well on this diet is something you absolutely
want to do as well.
And again you can see all of these benefits
So hey, if you want to experience the benefits
of intermittent fasting, go ahead and I would
just simply just know that there’s really
nothing complex about it.
You’re eating less during a six hour window
during the day.
It’s really that simple to following the diet.
Hey, the first three days, you start to have
a lot of those cravings.
But listen, after a few days, you don’t even
get hungry in the morning and you won’t even
be hungry till lunch.
So again, try out an intermittent fasting
I know you’re going to see benefits.
And hey, if you’ve enjoyed this video, make
sure you’re subscribed here to my YouTube
And hey, we’ve got a lot of great content
coming out about essential oils, other advanced
diets like to ketogenic diets, and really
just teaching you how to use food as medicine.
I hope you’ve enjoyed this video.
Hi, Dr. Axe here.
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Thanks for watching.