Intermittent Fasting for Beginners: THE MOST IMPORTANT TIPS

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hi guys in this video we’re gonna talk about in a minute fasting I want to give you the big idea of in a minute fast I’m going to show you how to prevent problems if you’re new to this this video is mainly for new people I’m going to show you how to do them in fasting the correct way so this is representing 12 noon 6 o’clock p. m. 12 o’clock midnight and 6 in the morning ok the goal of intermittent fasting is to change the pattern of eating so you’re actually shifting running your body on glucose to run your body on ketones ok and in this transition things can happen you can have like transitional symptoms if you’re if you have certain deficiencies of nutrients the most common supplements that people take to supply the nutrients they’re usually the missing nutrients would be salt okay that’s one why because when you’re running your body on fat fuel and less than carbohydrate you’re going to dump a lot of water because carbs retain fluid so you cut in the carbs you get rid of fluid with the loss of fluid comes a loss of potassium magnesium and other electrolytes so it’s very important to add back in the salt sea salt potassium magnesium you can take an electrolyte consume a lot of vegetables so but in this video I’m not going to cover like exactly what to eat I’ll put a link down below for that this is mainly the intermittent fasting part so these supplements are important to make the transition very smooth so many people are deficient in magnesium potassium B vitamins and so everything is magnified when they go into ketosis which is burning fat and then B vitamins are very very important in the metabolism of you know fats even protein and even carbohydrates so we recommend nutritional yeast as a good source for B vitamins get the one that’s non fortified that way you don’t have to deal with all the synthetic B vitamins that are out there some of the symptoms that you may experience in this transition fatigue headaches nausea dizzy rash dehydration symptoms and also your acid symptoms so you may have a little touch of gout because uric acid in your body has another function as an antioxidant so your body is raising certain antioxidants to actually help counter the oxidation it’s part of the healing process but this is temporary it’s not an issue I’ll show you how to resolve it and you may even lose some hair if you’re deficient in B vitamins vitamin b2 for example is needed to metabolize fats so if you’re actually eating more fat you’re going to need more b2 you’re also gonna need more b1 so to avoid all these if you take these you shouldn’t experience any of these okay these are not normal these these just show up when you actually have deficiencies so anyway these are some things that you can take okay so let’s say for example you get up at 6 o’clock in the morning and you drink coffee if you want to speed things up you can get some MCT oil okay that’s a certain type of oil that will actually convert into ketones so if you take MCT oil it has a different metabolism than other types of fat and you’ll increase ketones which means you’ll feel like you’re in full ketosis but you’re really not you’re in a transitional phase but you may be let’s say it’s three days in or two days in and you’re like forty percent in your ketosis but not a hundred percent so that’s why you might have a team so to make this easier on you you could actually take an MCT oil build-up the ketones so you’ll have not just energy but you know that fat will allow you to be satisfied to go longer with your fasting okay most people eat at 8:00 in the morning 12 at noon six and a half snacks in between what we want to do is we want to start with like a 16-8 but do it gradually so it’s easy so I mean you can start with just with three meals no snacks then you go to meals no snacks but sixteen to eight means that let’s say for example you ate at 10 o’clock in the morning as your first meal and 6 o’clock as your second meal that actually is eight hours okay that’s your eating window you could actually if you need to eat something in that window you can it’s not advisable but if you if you need to go ahead and do it but ideally it would just be eating two meals 10:00 and 6:00 and then from six all the way here we have our fasting period at sixteen hours okay that would be the first step but what you’re doing is you’re pushing this first meal forward each day you push it forward and the rule of thumb is you don’t eat unless you’re hungry so you just need to go longer and longer in the morning until eventually there is no breakfast you’re just having your lunch as your first meal I personally like to consume my eggs and bacon at as my first meal my first meal is like right around here but that’s my so-called breakfast but I’m having it at lunch by late lunch some people have a blood sugar problem okay they’re a diabetic or they have inter prediabetes and so they may find when they do this that their blood sugars are higher in the morning when they wake up so I want two men just mention that I have a video on that but I just wanted to mention that that usually is because they have what’s called insulin resistance and another reason is that this hormone cortisol which is a stress hormone spikes at 8 o’clock in the morning ok it’s not exactly at 8 it could be like at 7:30 or 8:30 but when cortisol spikes it mobilizes glucose for the flight or flight mechanism or the action that your body needs so it needs this sugar and it also suppresses insulin so we have the situation where we have high sugar and when we wake up in the morning and just realize this is a temporary situation but it would be very very smart to exercise this sugar off to burn up this sugar through exercise in the morning and I really recommend people exercise in the fasting period ok so if your first meal is right here and you’re exercising right here you’re you already are in hardcore fasting and you exercise top of that you like you’ll see even more benefits than if you exercise right after the meal so this is what I recommend right here now getting back to this uric acid thing citrate counters uric acid as in lemon juice so maybe 1 to 2 ounces of lemon juice in water slug it down you can add apple cider vinegar and that will help your blood sugars but the citrate will counter uric acid and also it can counter kidney stones some people are prone to kidney stones it’s rare but if you’re pruned to it then citrate would be very very important also drinking more water would be very very important so then we have our first meal at 12:00 noon and then let’s say our second meal at 6:00 so now we’re at 18 and 6 we have a 6 hour eating window ok and then we have 18 hours of fasting that’s when you start noticing some serious benefits with cognitive function less inflammation a lot more weight loss now if the person has insulin resistance they usually have fatigue after they eat and the fuel is not going into the cell so they’ll eat and they’re not satisfied and because you eat in general there is going to be a spike in insulin and pre-diabetics retire buttocks have more insulin than other people and that that insulin is going to make them tired after they eat because they have the spike there so they’re gonna feel like they’re there wanting to take a nap but as they do in a minute fasting for a longer longer period of time this tiredness goes away they’ll start absorbing nutrients in the cell they won’t get tired anymore so it’s very very therapeutic and then of course you have the 20 and 4 and you’re eating let’s say at 2 o’clock and your second meal is at 6 that’s a 4 hour window with 20 hours of fasting you can get even more benefits from doing fasting from that but there are a lot of people that are in their 40s and 50s and 60s that have a slow metabolism and they need to lose a lot more