The DO'S & DON'TS To Intermittent Fasting For WEIGHT LOSS (See Results) | Dr. Mindy Pelz

you've mentioned before that most people and at the end of the day you know you want to hear people for why they're coming to you because it really is a sign of that they're struggling and you want to support people but give them the right tools that help them with both their immediate goals but also support their long-term health so you've shared that most people come to you because they're looking for weight loss if somebody isn't necessarily looking for weight loss is this on-ramp of fasting still a good approach for them the idea of time restrictive eating yeah I think everybody should get used to what it feels like to be in ketosis that it let's go back to a really key principle which is we have two ways we make energy we make one from when we eat food and our blood sugar Rises and we make energy when the blood sugar dips for an extended period of time we switch over into the the fat burning system into the ketogenic Energy System and we use ketones to fuel our brain our brain requires 50 of the fuel needs of the brain our ketones the other 50 is glucose so if we've never dipped into the ketogenic system and given the brain ketones then we're missing a whole fuel that the brain needs to function and perform at its best which is why you see you know people who once they come to fasting for weight loss they lose weight they're like blown away at how powerful their brain is working how much cognition they have how much their memory kicks back in that that's a huge reason to keep fasting we also you know in my in my practice I used to throw supplement after supplement at gut issues people have been on antibiotics for years and then I've discovered gosh if I just put them regularly in and out of a 24-hour fast that intestinal stem cells would kick in and the the body would heal itself just by giving it a break from from food it would go okay now let me give you some some nutrients that will heal so I think that's the big part of fasting I love that it's a trend for weight loss great but because it's what the body is designed to do there's all these other healing mechanisms that will kick in for you so now that we know that that's a great way to get started and more details inside the book and of course you have a YouTube channel we have a link to it in the side of the show notes you have a ton of content on this or anybody that wants to drill down you do these really fun fasting q and A's I watched a couple yeah and you kind of like really go into the weeds yeah you make them funny and fun and uh thank you so so we have a link to that at the bottom for people that want to go deeper but now let's get into some of these more different type of fast that you've set up based on the experience of putting you know thousands of people through this and then going through it whether it's your Facebook group that you have your YouTube channel people just trying stuff and seeing what works so walk us through a couple of those to get started yeah so the way I like to explain it is that if once you start to think about your food in this eating window then now you can think about okay if I compress my eating for longer periods of time going longer times of fasting or for shorter period of times going long longer times of fasting what switches are going to get turned on and that's the way I like to look at it is like they're like healing switches that get turned on so so what and and there's six of them that I have found have worked the best and they're based off of research and then they're based off of what I saw on my YouTube channel and I mean literally millions of comments and millions of people worldwide that we have seen move through these six and here are the six the first is what we've been talking about it's just intermittent fasting it's 12 to 16 hours you're gonna start to switch over into the fat burning system you're going to get some ketones you're going to get some growth hormone you're going to get some testosterone it's a great place to live once you extend that to 17 hours autophagy kicks in an autophagy is like a dimmer switch it starts to turn on at 17 hours but what's so brilliant about autophagy is that the the intelligence inside the cell is like okay no food's coming nutrients aren't coming so I better get become more efficient so all the cells that are no longer working well it'll get rid of those they're called senescent cells if it can repair the cell repair mitochondria repair endoplastic plasmic reticulum can get the membrane of the cell more porous it'll do that the autophagy will cure its this the dysfunctional cell and make it better again you get to 24 hours now we're getting the gut repairing 36 hours what we're seeing is that that's long enough for those stubborn weight loss situations the body will go and find all the fat that it's stored years ago around your waist your hips your liver it'll go and burn that 48 hours which actually right now we're in the process as a community of doing a 48 hour fast I was reading a bunch of comments this morning that we start to see clinically and research-wise dopamine the whole dopamine system will be reset and new dopamine receptor sites will start to be formed so when you bring food back in after that you'll start to enjoy food more you'll also notice other things in your life you'll enjoy more because as it resets the dopamine system and then 72 hours is what Walter Longo taught us about rebooting your whole immune system so old white blood cells will be tossed away and new white blood cells will be formed you get it full body intestinal stem cells that will happen you know people are paying tens of thousands of dollars for stem cells right now you throw a three day water fast at it and now you're getting this massive systemic surge of stem cells so it so we we have to start to look at fasting as a healing tool it's not a fad diet it is a healing tool that you can choose to step into depending on which one of those tools I just mentioned you want to pull out in these groups that are growing through this and right now you mentioned there's one the 48 Hours yeah we're doing the 48-hour one is it women of all of those stages of life that you had mentioned and do they have to navigate it differently depending on that stage so we'd love to you to and if they do if you could walk us through that yeah I mean so our our reset are collaborative on Facebook is actually our whole audience is both men and women so when we do these group fast I'm I it's both men and women um so the women know because they've been following my teachings that you wouldn't throw a 48-hour fast at your if you're at day 20 or longer of your cycle and then ovulation is another interesting time I don't recommend a longer fast so between day 10 and day 15 of their cycle they would not do a 48-hour fast so they know that and they would just bow out and say okay I'm not going to do it I'll wait for the next one I'll wait for the next one that's typically what we find now again going back to women because the book is fast like a girl is what is the Cadence something like the time restricted eating and closing that window that's obviously becomes a lifestyle of yours yeah right yep fasting also becomes a lifestyle but the question becomes uh when people hear about wow I can like reset my gut I can create new stem cells the tendency for human beings is naturally to kind of overdo it a little bit of course yeah so what's the Cadence of something like a 48 hour a 48-hour fast like should be thinking how often should we be thinking about incorporating it not we sorry but specifically women women yeah so again you have to ask yourself what's the tool you're looking for so in general what I recommend and I'll kind of go through the the longer fast I think the three-day water fast twice a year is is a great time to just get rid of senescent cells that are aging you quickly or cells that are going to go Rogue and become you know tumors get get rid of those yeah so just be clear like so everybody here is if you go on record we're not talking about doing this every month no this is something that is used as a targeted tool that's right to support the body and Longevity and it sounds like you're also pulling together a lot of the research from individuals like you mentioned Dr Walter Longo who's done this podcast before awesome so okay great so twice a year twice a year January September fantastic times to to go into January and September yeah I choose those because we typically go off and over indulge in the holidays and we over indulge in the summer so it depending on what hemisphere you're living in um that's typically the way I choose those two so but twice a year that's you're good with that I mean the only there would be no other reason to do that other than if you had a chronic serious disease and you would want to be coached you know through when to keep doing consecutive long fasts uh the 48-hour fast once a quarter if you have a mental health challenge if you are depressed and anxious and you're looking for a variety of tools to help you and boost your moods then do 48 hour fast once a quarter you're you'll be totally great uh 36 hour fast that's really there for the person who's just so frustrated and cannot lose weight so if you're really struggling with weight loss throw a once a month throw a 36 hour fast at it and see how it unsticks your weight then the 24 hours and below I have people vary those in a weekly you know depending on where they are in their cycle but one 24-hour fast a week can be really miraculous those are the one meal a day people do it once a week don't do it every day and then most people are doing either a combination of something between 12 hours and 17 hours on a regular basis except the week before their cycle so now that we've talked about that let's chat a little bit about this is a perfect opportunity to talk about some of the do's and don'ts with when you get above 24 hours yeah right yeah generally speaking everybody knows that 24 hours for most people you know again all those disclaimers and everything like that that people talk about there to make sure nobody sues me or you but people know that it's generally regarded as safe right and anybody can do it and you don't really have to think too much about those components and again people are still having water during this time right yes what what else might they be having that could help a 24-hour fast and then let's go look at the longer fast and see if there's any tips and do's and don'ts around fasting yeah so this is what's really interesting and I think not talked about enough in the fasting world is that there are a lot of things you can have in that fasting window outside of like what I want to talk about the fasted snack because that's something that I've used really um uh strategically with people who are learning to go into these longer fast so we can talk about that and then we can talk about what you drink so let me start with the drink because the cup of coffee is the thing I get asked the most about which is can I have my coffee in My fasting window and I would say of the millions of people we've watched fast for most people coffee is going to work in your fasting window black coffee so now in the book and on my YouTube channel I've really emphasized you should do a blood sugar test to make sure that it does work for you and we can talk about that in a moment but with coffee if it's black it's going to be fine in your fasting window if you add MCT oil even better because it'll start to move you over into this fasted this fat burning ketogenic system quicker once you start adding cream you're going to have to really do the blood sugar test and see if cream works for you and this is the blood sugar test you take a blood sugar reading if you have a a CGM grate you can get like a a handheld like a keto Mojo or something like that get your blood sugar Baseline have your cream and coffee and then a half an hour later take another blood sugar reading and are those two readings similar if that second reading is five points or higher difference than the first reading it pulled you out of a fasted state so you're going to want to play with maybe pull the cream out and see if what happens if you just do black coffee sometimes doesn't that because most people have their black coffee first thing in the morning and your cortisol is going up so your blood sugar like I noticed for me when I'm wearing a CGM sometimes there's that just natural variation of my blood sugar going up in the morning which coincides with people having their coffee yeah so should they wait a little while to get that just to make sure that that doesn't interfere yeah if you want to be as pure with the testing I think it's a great idea is like no you know when your cortisol goes up know your you know your coffee habits all that so you might if you had a CGM you might understand what that natural rhythm is first and and and with that that Spike of glucose and then add the coffee in the next day and see what your what it does does it and have you seen enough situations where cream does sort of move people's blood sugar up yeah yeah and you know this is a whole nother Rabbit Hole of information but what controls our blood sugar is our microbiome so it's it's a all the questions I've been asked I mean this is the most common one and um I can't say it that women should do it this way men should do it this way because your microbiome and my microbiome are completely different I would say people with a good diverse healthy microbiome typically get away with cream in their coffee and it can actually cause their blood sugar to go down and so then it actually helps them in the fasted State you know Dave asprey is a huge fan obviously of uh you know buttered coffee in the fasted State he strongly feels that it allows you to go into these longer fasts I've even had discussions with him where he feels like you could do it in a three-day water fast I would say it probably works really well for his microbiome we just need to get to know our own bio individuality and we have to get out of these absolutes so that's why I like the blood sugar test hey YouTube If you enjoyed what you just saw keep watching for more great content on how to improve your brain and your life I think when it comes to health and nutrition we really get into danger when we look for absolutes because we are all because of the microbiome we are so diverse and your

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Length: 14min 41sec (881 seconds)

Published: Sat Jun 24 2023