Dr.Berg Explains What Breaks a Fast and What Does not Break a Fast

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so today we’re gonna do a deep dive on things that will potentially break your fast and things that may not break your fast so the topic of breaking your fast seems to come up over and over and over as far as a major confusion for a lot of people so I’m gonna take each little part of this in attempt to try to help you understand it in a very simple way well see if I could pull it off a true fast and we’re talking about a water fast involves not eating and only drinking water nothing else okay so if you were to consume vitamins or coffee or anything you are breaking the fast okay dry fast you’re not consuming any water you’re not eating anything okay that’s the dry fastest now what I want to get into is the degrees of breaking a fast because there’s a lot of things that will on a very minor way possibly break your fast but only in a temporary way maybe for only 20 minutes to a half-hour so I am gonna recommend consuming certain things during your fast because it’s a real minor point it’s nothing to put attention on and but I want you to understand the relative degrees of things that will break your fast versus those things that are very very tiny that will only break your fast a little bit and for a short period of time but we also have to differentiate between bumping you out of ketosis that seems to be a confusion as well ketosis is the state of producing ketones from fat now if you’re consuming MCT oil or exogenous ketones as a supplement okay you’re gonna be in ketosis regardless of what you eat in regardless of what’s happening with your own fat so let’s differentiate your body making ketones like your liver actually producing ketones from your own fat versus you taking ketones externally and your body’s not actually making your own ketones now the reason I’m bringing that up is this right here things that bump you out of fat-burning now if you’re taking eggs agendas ketones okay as a supplement or MCT oil or coconut oil or consuming butter you’ll be in ketosis but you’re not necessarily going to be bringing fat because your body is using the dietary fat or the dietary ketones instead of your own reserve okay so we have the degree of fat burning that you’re in and then we have the level of ketosis and then we have fasting now the main benefit of being in a fast are these four things right here ketosis etaf EG decreasing insulin and evaporating each one of these is a huge benefit just being ketosis will help you lose weight help your brain regenerate give you energy I mean think about it ketones are antioxidants it’s going to reduce oxidation in your body so it’s gonna actually counter a lot of disease processes also ketones will feed a damaged heart better than glucose ketones will feed a damaged brain better than glucose so there’s a lot of benefits of being in ketosis and also even taking ketones in general at otha G okay the benefits of tapa G from going on a fast are huge you get to recycle old damaged proteins you’re actually cleaning up microbes Candida viruses from the body this is very anti aging and you’re also recycling other nutrients as well and I’ll probably do a separate video just on this one topic but as soon as you start consuming carbs to any degree you’re gonna slow down a toughie G eating protein will also slow down a toughie G so it true fast is the ultimate way but if you’re taking supplements for example it’s going to be a very minor fact on this right here it’s going to inhibit the top of G only a tiny bit because there’s barely any calories so we have to look at the quantity of calories are those calories more carbohydrate are they protein are they’re fat I’m going to do a separate video just on that but the point is that etapa G is a huge benefit of what’s going on fast also the benefit of lowering insulin is huge - and helps to reverse a fatty liver and helps to improve your cholesterol and lipid profile it helps the brain in general it helps diabetes insulin resistance and the list goes on and on and on including also acne as well alright then we have the benefit of fat burning well weight loss is a great benefit of burning fat also your hunger goes down I forgot to mention that with all of these right here so basically you’re not hunger anymore so your cravings go away now when we’re talking about breaking a fast we really just need to know what will create the the most smallest effect on insulin the more insulin you have in your body the greater this is gonna knock you out of being in a fast and the less benefits you’re gonna have so the more refined the carbohydrate is the higher that food is on that glycemic index the worse the effect the worst food that you can consume is something called multi dextran which it’s surprising that is in a lot of so called keto friendly foods or snacks that they sell and then we have protein protein also has the effect of breaking it fast because it increases insulin not to agree that a carbohydrate will but to a large degree especially if you’re consuming a larger quantities of protein then calories in general despite what those calories are because the calories that you consume trigger something in your small intestine that triggers insulin to go up okay so we really have calories and protein in carbs now there are things that have a zero effect on insulin like fiber and fat but if you’re consuming large amounts of fiber or fat with calories it could influence insulin a small amount okay but if we compare this to this these are these are higher also realize when you consume fiber you can’t digest fiber so the microbes digest it and the effect of your microbes consuming fiber you can’t digest it your microbes digest it they consume it and then they release this thing called butyrate which is ketone like and indirectly it’ll help your blood sugars and reduce insulin so fiber is actually very very good to help with blood sugar problems in reducing insulin but of course if you consume a tremendous amount of fat it’s going to raise insulin a small amount just for the fact of these calories right here okay so hope you have that so far let’s go to the next page right here okay so I kind of created a list here of looking at insulin ketones and actual weight loss and I already covered the benefit so you know the benefit of this lowering insulin the benefit of this and fat burning and of course at Apogee but that one’s going to be for a separate video so let’s take a look at coffee coffee really is going to have a insignificant effect on insulin okay it’s a small amount of calories there’s hardly any carbs in there hardly any protein so it’s going to have a zero effect on ketones and a zero effect on weight loss or weak weight gain now if you consume a tremendous amount of coffee with all the caffeine it could increase cortisol potentially that could actually activate insulin so stress can make you fat because stress mobilizes your own protein which then will be converted into sugar which then could raise insulin too so I just want to bring that up and then we have tea tea pretty much has a zero effect on insulin it’s much less in caffeine zero effect on ketones zero effect on weight loss so even though the true definition of a water fast is just drinking water nothing else none of these I’m still going to recommend some of these because it’s going to create just this a very very small effect which is basically insignificant okay because we’re looking at the effect on insulin in fact on ketones and is it going to stop your weight loss okay gum well that really depends on what kind of gum you’re chewing okay if you’re doing a sugar-free gum it’s gonna have a very small effect on insulin ketones and weight loss unless it has something called aspartame or NutraSweet the problem with this is that it affects your microbes in a way that can lead t