There IS no secret...it's Intermittent Fasting.

hey guys thanks for watching I wanted to do this video today to talk about intermittent fasting so what prompted this video is about six months ago I needed some new headshots and a friend of mine Raul Ramirez is a photographer now Rommel has really made a name for himself as a physique photographer he does photoshoots for a lot of bodybuilders fitness models for magazines advertisements that sort of thing anyway he wanted to sort of branch out more into doing headshots so we got together for a shoot we did the headshots and that turned out great at the end of the shoot I was feeling a bit bold and so I thought I would ask Rommel if he was cool trying to take a shirtless torso body shot kind of thing just so I could have it on file in case god forbid by some quirk of fate I needed it for some reason I don't know anyway he did the shots and they turned out pretty decent and my wife posted one of them online so after the picture was posted I was contacted by a lot of friends saying hey dude what's your secret for staying thin or maintaining your weight or whatever and I had to tell everyone that there is no secret it's intermittent fasting it's the easiest thing in the world lots of people are doing it virtually anyone can do it and I would almost guarantee that if you can adhere to it you'll see good if not great results so it is intermittent fasting it is an eating protocol and I call it a protocol not a diet because you're not restricting calories you're not eliminating food groups you're not starving yourself you're not actually really changing what you eat at all ultimately if you eat a healthy well-balanced diet and manage your macros you're going to see the best results but ultimately you don't really change what you eat you change how you eat now below I'm going to put a link to a BBC documentary on a British doctor who developed the 5:2 protocol it's really worth a watch if you have time because it shows the research into intermittent fasting it shows the science behind it and it also shows that it doesn't really matter which protocol you follow they all have the similar short and long-term benefits and the benefits are quite extensive the documentary is really comprehensive so if you can take I think it's about 45 minutes it's really worth the watch now with any type of intermittent fasting which are basically doing is you're dividing your time up into two windows you have fasting windows where you don't consume calories you have windows where you can eat now there's like I said there's several different types he developed the five to another protocol is the warrior diet they call it and that's more where you fast for 20 hours you can eat four for some people do a eat one day fast the second day other people do one meal a day and they find that that works for them what I do is call this and a protocol and I chose that one just simply because it fits my lifestyle I used to do the five and two it's very effective I had great results with it I just found that 16 and eight suits my lifestyle better so that's just the one that I use do some research if you can and look around and just and look at the different types and just see whatever protocol fits your lifestyle best so with 16 and 8 what you're basically doing is you're dividing your day up into the two windows a 16-hour window where you fast you don't consume calories an eight-hour window where you consume all of your calories for the day a popular schedule seems to be an eating window of 2:00 p.m. to 10:00 p.m. so what that would look like is at 10:00 p.m. you would stop eating you don't consume any calories you go to bed you get up in the morning you don't have breakfast and if you're just getting started this isn't a bad way to start just start by skipping breakfast make lunch your first meal of the day and then bomp lunch later and later and later and until you hit 2:00 p.m. then you're right in the 2 p.m. to 10 p.m. window my windows a bit different it's it's 4:00 to midnight more or less I tend to be a bit of a night owl I'm usually up late I'm having a beer working on stuff so I just found that that window suits my lifestyle the best some people do noon to 8:00 p.m. 10 a.m. to 6 p.m. works whatever suits your life your work schedule your workouts that's the one that's right for you an earlier eating window is fine provided you don't mind going to bed a bit hungry it's entirely up to you whatever one works for you that's the one that's right so what can you consume in the two windows well in the fasting window you can't consume calories but you can consume is black coffee is good they say that if you want to put a little bit of cream in your coffee that that's okay if you can wean yourself off it that would be recommended I put sweetener in my coffee and I'm sure that they think that that's evil but it works for me so that's what I do coffee is good because it kind of takes the edge off of hunger and it also kind of your metabolism a little bit at the same time so black coffee is fine green tea is recommended water drink lots of water you're going to want to anyway and it's interesting because a lot of times when you think you're hungry you're actually just thirsty and by drinking water you're satisfying a lot of that hunger as well so black coffee lots of water green tea and if you need to I occasionally will have like a diet soda fresca or ginger ale or whatever I just find that I know that's probably equal to but the carbonation and the sweetness it also just kind of helps to take the edge off things eventually your body does kind of adapt and it really gets used to the not consuming the calories you'll feel a little bit hungry but you're not starving during the day you feel fine you would prefer to maybe be able to eat but you can go perfectly comfortably without it so let's talk about the eating window well as I mentioned before if you eat a nutritional well-balanced diet and you manage your macronutrients taking in a good balance of proteins some carbohydrates and healthy fats you will see the best results and you'll see results quicker that being said if friends want to go for a beer I'm going out for a beer if it happens to be wing night there's a good chance that we're going to have wings if it comes with fries or salad I try to make healthy choices but I like fries the rest of the time I make healthy choices I try to eat a well-balanced diet of healthy food and it's just it's it's although balanced for me I do this so that I can stay healthy so that I can maintain my weight and it's it's a lifestyle that you can follow you know daily and annually you can do this every day all your life and that's the beauty of intermittent fasting and you will still see results and while I try to be fairly regimented about maintaining you know a regular eating window at the end of the day on a week and if my wife and I are home and she wants to go for brunch or she's craving pancakes or whatever I'll do that I'll try and bump the window as late as I can to extend the fasting period but you know I'm going to do that and not feel guilty and I'll just pick up where I left off the next day so what are some of the benefits well the video down below explains the short-term and long-term benefits in great detail a few of the benefits aside from helping you to achieve and maintain a healthy weight are it optimizes your body's use and production of growth hormone see what usually happens is during the night you're sleeping your body starts producing growth hormone to help rebuild and rejuvenate you get up in the morning and most people grab toast and coffee or they'll have bacon and eggs or they'll grab a muffin on the way to work and as soon as you eat as soon as you ingest calories your body starts producing insulin to help you process those calories now as soon as the insulin kicks in the growth hormone shuts off with intermittent fasting you're extending that window in which your body's producing growth hormone conversely you are shortening the window where your body needs to produce insulin so over time you actually have a greater insulin sensitivity which in a nutshell means that your body is able to do more with less the other thing is that you're tapping into the glycogen stores will chewing through them because you're not eating and tapping into the fat stores if you're working out and intermittent fasting what is highly recommended is you schedule your workout if you can for the the end of your fasting window so you're optimizing the fat burning potential and you make the first meal of the day your post-workout meal ok I think actually covered off on all the things I wanted to talk about a few things in closing starvation mode no there's this idea out there that if you don't eat every few hours or if you don't eat six meals a day your body is going to go into starvation mode and you will store everything you eat as fat and it's simply not true your body has starvation mode that will kick in when you haven't eaten for several days so don't worry about starvation mode no matter what anyone tells you if you have any health conditions or concerns probably best to talk to your doctor before you try intermittent fasting it's not recommended for women who are pregnant and it's not the best protocol for elite athletes but if you're an elite athlete you're probably not watching my video anyway if you have any questions put them in the comments section I'll answer them or I'll try and find an answer for you if you have any comments do the same I'm going to also put a link to Rumbles website for photography below and that is it I hope you found this helpful and thanks for watching and have a great day

Channel: Michael Dickson

Views: 1,363,495

Rating: 4.8985047 out of 5

Keywords: Intermittent Fasting, Fit over forty, health, fitness, muscle, diet, excercise, nutrition, fit over 50, fit over 40, lean gains, fit for life, hgh, insulin, growth hormone, diabetes, beach body, fit over fifty, longevity, healthy, aging, gym, training, strong, bulletproof, warrior, OMAD, autopahagy, hungry, keto, ketosis, fat loss, belly fat, cravings, black coffee, green tea, build muscle, insulin resistance, burn fat, best tips, tips and tricks, muscle loss, meal plan, complete guide, breakfast

Id: ue-qz-9ndfM

Length: 11min 10sec (670 seconds)

Published: Sun Apr 16 2017