Intermittent Fasting – How Many Carbs A Day To Survive?

Intermittent Fasting – How Many Carbs A Day To Survive?

August 31, 2019 100 By William Morgan


intermittent fasting how many carbs a
day do you need to survive we hear all
the time how important carbohydrates are
how you will get energy from
carbohydrates how your brain can’t
function without the glucose from
carbohydrates but if that is true then
how much do we actually have to have and
where do they come from when we’re
fasting today we’re going to dispel the
myths we’re going to give you the facts
and before we’re done you’re going to
understand exactly how it works so that
next time that someone tries to tell you
that your brain will run out of fuel if
you go on a fast then you can relax
because you know exactly how it works
coming right up
hi 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 while all of the data that I’m
going to share with you is documented
and very easily verified a lot of the
conclusions and a lot of the
correlations that I’m sharing I have
never seen in print or in video anywhere
else so I believe this is the first time
that these correlations have been
presented this way lots of people know
that glucose is a necessary fuel for the
brain so people are wondering where do
we get it when we’re fasting cuz we’re
not taking in any glucose and when we
run out of glycogen stores we can still
fast so how does that work when I set
out to do this video and I did some
research I had some ideas of what I
thought I would find but I was
absolutely blown away I was awestruck by
how brilliant how elegant everything
about our bodies everything about our
physiology is designed and I know I can
be a little bit of a geek but if you’re
even half the geek I am I think that
you’ll be blown away as well so I think
you’ll like this one first I want to
dispel some myths because we’ve been
told that carbs are the preferred fuel
so many places you look online I say oh
well of course carbs are with preferred
fuel and it’s just something that’s been
repeated so many times that a lot of
people just think that’s how it is but
the fact is the truth is that your body
is amazingly well adapted at using
whatever fuel you give it okay it’s good
with some variety over time because only
fat or only protein or only carbohydrate
only works so long so it’s good to know
how to mix it up a bit but to say that
we have to have carbohydrate it’s
just plain wrong our ancestors probably
had some carbohydrates in the summer
during growing season but they were
probably without carbohydrates almost
entirely or mostly without carbohydrates
for long periods of the year so it’s not
a preferred fuel it is a fuel the reason
some people think it’s preferred is that
the body will burn it first and why is
that and it won’t necessarily burn it
first it will just take care of it first
because blood sugar is toxic to the
brain that’s why diabetics get these
devastating side effects they get
blindness they get kidney failure they
get neuropathy with amputations because
really high blood sugar destroys tissue
so it’s essential for the body to bring
it down that’s why it handles it first
but it doesn’t mean it’s a preferred
fuel and we’ll talk about what happens
to it that it doesn’t actually burn it
it just takes care of it it converts it
first into glycogen and then to fat myth
number two carbs are essential we’re
told that because the brain has to have
them they’re essential because they
provide energy they’re essential so
essential is something that you cannot
live without it is something that your
body cannot manufacture and if you don’t
add it into your diet then you will die
two examples are essential amino acids
amino acids are the building blocks of
proteins and if you don’t add them in
your diet on a regular basis you will
die that’s what essential mean and there
are essential amino acids there are
essential fatty acids such as linoleic
acid and linoleic acid your body can’t
make them so they have to be added and
the diet you die without them that’s
what essential means but there are no
essential carbohydrates and if I have
missed something I urge you to send me
the link send me the information and
tell me which the essential
carbohydrates are I would just love to
know myth number three the brain can
only use glucose for fuel so it is true
that glucose is necessary for the brain
it is true that the brain is more
limited in which fuels it can use
because of something called the
blood-brain barrier proteins and long
fatty acids can’t make it across so the
brain is more limited but it is not true
that glucose is the only fuel when carbs
are in limited supply and when the body
becomes fat adapted then a byproduct of
fat metabolism is called ketones so when
we’re in ketosis from a ketogenic diet
or when we are fasting so we’re eating
no carbohydrates then we’ll burn more
fat will become fat adapted and as much
as 75% of the fuel of the energy of the
brain is derived from ketones so yes
glucose is necessary for the brain but
it can do really really well on a mix of
about 25 percent glucose and 75 percent
ketones and as a matter of fact lots of
research are showing that the brain
behaves and performs a whole lot better
with a mix of ketones and glucose than
on glucose alone so that was just
clearing up a few myths and you can
verify those anywhere online it is
straight out of textbooks of physiology
from Wikipedia there is no discussion
there is no confusion on those now how
much carbohydrate does the brain need we
said it has to have some the brain uses
20% of all your calories it’s a very
very active organ it’s only 2% of your
body weight but it uses 20%
your calories so let’s assume round
numbers that you’re using 2,000 calories
a day for your whole body 20% of that
would be 400 calories of energy that
your brain needs every day and then we
know that only 25% of that has to be
glucose which makes the daily
requirements a hundred calories and 1
gram of glucose is 4 calories so when we
divide that out it becomes 25 grams so
that is the number when people tell you
that we have to have carbohydrates that
is true because the brain needs about 25
grams of carbohydrate was not true is
that you have to add them in the diet
and that you need them on a regular
basis you must have eaten food at some
point in your life that the body could
convert to carbohydrates or were
carbohydrates but you do not once you
have a body you do not need to add them
on a regular basis and we’re gonna
explain exactly why and how that works
just to clarify because someone’s going
to bring this up there is one other
tissue that can only use glucose and
that’s red blood cells they don’t have a
nucleus they don’t have the mitochondria
that can use oxygen so the only fuel
source for red blood cells is to take a
glucose molecule and split it down the
middle in something called glycolysis
which means to break glucose and in the
process they get a little bit of energy
and they produce lactic acid the beauty
of that though is that the lactic acid
can be recycled so the red blood cells
aren’t actually using up any precious
resources they’re just redistributing a
little bit because the liver can turn
this right back into glucose because the
liver can
utilize oxygen and it can sort of use
that oxygen on behalf of the red blood
cells and convert that lactic acid back
and the liver makes the glucose so these
25 grams are gonna come from the process
called gluconeogenesis when we don’t eat
carbohydrates when we don’t add them
from the outside on a daily basis such
as a longer fast then gluconeogenesis
meaning making glucose from scratch
making glucose from something that
wasn’t glucose and it’s possible to do
that from amino acids and from lactic
acid also known as lactate and from
something called glycerol so these are
the main components that exist in the
body that when we don’t eat carbs the
body can turn them into glucose so that
we can construct we can manufacture
those 25 grams first we have to look at
where they came from in the first place
because we said that they they exist in
the body when we’re fasting in some
shape or form so we had to eat them at
some point and I’m going to use
carbohydrates because they’re the ones
who raised blood sugar carbohydrates get
broken down in your digestive tract they
get absorbed into the bloodstream they
become blood glucose insulin is the
hormone that opens the door into the
cell and guides the glucose into the
cell now the cell has three choices the
cell can use this glucose it can oxidize
the glucose with oxygen use oxygen and
the mitochondria to turn it into energy
and on average if you’re at rest or at
very low activity you will be using
about eighty to a hundred calories per
hour anything more that you ate that
gets into the bloodstream is going to
have to be stored
and it will be stored either as glycogen
or as fat if you eat a meal of a
thousand calories and there’s some lot
of carbs in there then that meal is
going to pass through the bloodstream
the blood glucose in the next couple of
hours so at the end of those two hours
you will have used 160 to 200 calories
the other 800 or so
calories have to be stored and you can
store in the form of glycogen so
glycogen is a storage form the muscles
and the liver can put away sugar in the
form of glycogen and store it and you
can store about a maximum of 1500 people
are little different if you’re an
athlete if you do carb loading you can
up this number a little bit but it is
approximately 1,500 anything more than
that has to be turned into fat and that
is where the fat on your body comes from
it is not from the fat that you eat it
is storage form insulin is a storage
hormone insulin stores for future use
they they are reserves now next to
really make these points clear I’m gonna
get just a little bit technical but
don’t worry it’s gonna be simplified and
you’re gonna get the picture you’re
gonna see why I’m doing this
carbohydrates the basic unit of a
carbohydrate is called glucose and that
is a ring the molecule is shaped as a
hexagonal as a ring with six corners and
it has six carbons it has a carbon
molecule in each corner of that hexagon
the other version of storage is fat and
when the body stores something as fat it
doesn’t store it as pure fat it stores
it at something called triglycerides and
this is not an exact conversion but just
to give you an idea that triglyceride
it has three fatty acids and it has a
backbone of glycerol and the glycerol is
a molecule with three carbons so the way
I want to think about this is that a
glycerol molecule is basically half a
glucose molecule it’s not an exact
conversion but the body can go through
some steps were in the end it becomes
essentially the same the body doesn’t
store pure fat it puts half a molecule
of sugar of carbon that can be converted
into glucose via gluconeogenesis with
every triglyceride molecule so here
comes a little bit of math don’t worry
about the numbers
I believe my math is correct and I have
not accounted for if there is a tenth of
a percent of the triglyceride that’s
converted differently and so forth we’re
going to assume that the carbons in
glycerol are worth about the same as a
carbon in glucose they’re really really
close so if you take glycerol and you
take a really really large number of
those molecules called a mole that’s
basically roughly a 1 with 23 zeroes
it’s like a billion billion billion
billion or so molecules then those
molecules of glycerol are gonna weigh 92
grams and if we burn those at four
calories per gram we’re going to get 368
calories out of that very large number
of glycerol but for every glycerol
molecule there are three fatty acids
there are three fat molecules and these
come in varying lengths but I try to
find the answer of how long they are on
average but I couldn’t find that so a
typical fatty acid molecule is 16
carbons long so that’s that not the
number we’re going to use so if we take
three of those fatty acids they’re gonna
weigh for the same really large number
of molecules they’re gonna weigh 769
grams and this is pure fat now so the
fat is converted at 9 calories per gram
so we get six thousand nine hundred and
twenty-four calories from one mole of
triglyceride molecules from the fat
portion so if we add this all up one
mole of triglycerides will give us 860
that will wait 861 grams and give us
seven thousand 292 calories so now we
get to the cool part why does the body
store things as fat why is that such a
good way of storing energy what is that
survival value well it can only store
things as triglycerides as fat or as
glycogen but the glycogen also which is
pure carbohydrate at four calories per
gram also is going to bind water at
about a two to one ratio so every gram
of glycogen is going to bind to grams of
water and therefore glycogen will only
give us 605 calories per pound
whereas triglycerides the combination of
fat and glycerin will give us three
thousand eight hundred and forty
calories that means fat is six point
three times more efficient and storing
energy and if you think a hundred pounds
of fat is a lot then think about what
630 pounds of glycogen would feel like
to carry around and while we can only
store about 1500 calories of glycogen we
can store almost unlimited amounts of
in the form of triglycerides so someone
who’s very lean like myself are still
gonna have about a hundred thousand
calories stored as fat or triglycerides
and someone who is extremely obese
someone who weighs five six hundred
pounds
they could have upwards of a million
calories store so there’s no limit on
how much energy we can store as fat but
the cat that glycogen run runs out very
very quickly all right so now we’re
getting to the part that got me goose
bumps when I was doing this research so
I had a drum roll but that this is so
awesome so let’s say that we’re fasting
and we’re not adding any protein or any
fat or any carbohydrate we’re doing a
water fast we can drink some tea and
that usual stuff and let’s say that we
are burning about 2,000 calories a day
because the body still has to maintain
all its regular functions we still have
to move we still have to think and and
do all that stuff we still have to
repair stuff so we’re burning about
2,000 calories but it all comes from
triglycerides and if we do that we’re
burning 236 grams of body fat consisting
of triglycerides in a day that’s about
0.5 2 pounds so if we go back and we
realize that one mole of triglycerides
weighed 861 grams that’s almost 2 pounds
and then one pound of triglyceride is
going to give us 48 point 5 grams of
glycerol or glycerin that can be turned
into carbohydrates once we do the math
on that then the fats that were burning
on a fast will give us exactly 25 point
3 grams of carbohydrate of things that
can turn
into blood glucose for the brain which
is the exact same number that the brain
needed based on the 25% glucose that it
needs to run that’s not supplied by
ketones so I was always wondering where
does the 75 percent comes come from how
come that the balance just happens to be
that but the body is so beautifully
designed that it learned that it can use
25% glucose and 75% ketones and it needs
25 grams of fat because it can get
another 25 from the stored body fat and
then I was thinking well why doesn’t the
body why does it store things as
triglycerides why is it that we don’t
just store the fat the way it is and
again it’s so brilliant it just fits
right into all the math that we’ve been
done that particular molecule is the way
of giving the body the 25 grams of carbs
that it needs my mind was blown I don’t
know about yours maybe I’m a little
geekier than you are but it didn’t end
quite there when we did a little more
math and we figured out how many percent
of the calories does the glycerol
represents well these 368 calories
compared to the fat is exactly five
percent so your body stores five percent
carbohydrate stuff that can turn into
carbohydrate with the fat because it
knows it’s going to need it when we burn
body fat when we have no other food it
knows that’s exactly the amount that
it’s going to need to fuel the brain and
then it occurred to me I had seen this 5
percent someplace before if you look at
the keto recommendations the
macros of fat protein and carbohydrate
that are recommended to put you in
ketosis the 5% carbohydrate that’s
recommended on average is exactly the
same 5% that the body gets from burning
pure body fat so when your fat adapted
that’s exactly the ball the number that
the body needs I hope that managed to
blow your way just a little bit okay I
think that stuff is so cool so now we
know that we do have to have
carbohydrates we do need glucose but we
don’t need to eat it so the limit to how
long you can fast is really based on a
few different things first how much fat
do you have on the body if you are
pretty skinny hundred thousand calories
of fat then you won’t last that long I
would have a really hard time going for
a month or more I would get super super
skinny my body would go through some
not-so-great changes after a month or so
but if you have a million calories if
you have 50 70 80 hundred pounds of body
fat you could go months and your
metabolism this this picture these
ratios would not be stressful to you the
other factor is that you have to get
enough minerals and you have to get
enough fluids so I don’t recommend
people going until your fat burns out
that’s not necessarily the best way I’m
not saying that zero carbs is the best
way for everybody I’m not saying that
you should fast as long as you can but I
want you to understand where the fuel
comes from that you’re doing something
that is natural to the body and I would
suggest that you get your body fat
adapted through a low carb and a keto
diet then you start with intermittent
fasting you eat fewer meals a day you go
longer between the last meal of the day
and the first meal the next
so your body gets used to it it gets fat
adapted and then you get some good books
on fasting you learn how this works you
watch some more videos and then you can
extend the time but it’s important to
know that you are safe you will not ruin
your brain you will not run out of fuel
you’re not doing something unnatural to
your body I hope you found that almost
as fascinating as I did and if you like
this video you’re gonna love that one
thank you so much for watching and I’ll
see you next time