Stalled Weight Loss Despite Intermittent Fasting

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today we’re going to talk about what to do if you stalled when you’re doing intermittent fasting now this topic comes up quite often when i do my live show on friday mornings so i’m just going to create this one video to cover all the basics now our bodies have been evolving for hundreds of thousands of years in relationship to starvation starvation is a risk to your survival human bodies have gone through a lot of starvation and so they have developed and have adapted certain mechanisms to help them survive so they’re in your body and they’re waiting okay when you stop eating so when you start fasting or you do fasting for a period of time that sends signals up to the brain that food is scarce so we’re going to get some hormone adaptation our cells are going to become more efficient you’re going to start to develop this condition called autophagy where your cells are efficiently recycling damaged proteins and giving you new proteins your body is taking the resources it has and becoming just very very frugal and very efficient and you’re going to lose less nutrients and you’re going to have certain things that preserve your muscle from being used as fuel the body’s going to start tapping into its fat when you go in a weight loss program when you want to lose weight that’s very very anti-survival because your body does not like to lose anything so this is where the problem is knowing how to do it correctly and of course they will tell you that one pound of fat equals 3 500 calories and all you have to do is eat less calories and increase your exercise and you’re just going to lose weight but we know that that doesn’t work because the hormones start to slow down the metabolism so the rate at which you burn fat is different from one person to another in fact you may even know people who eat not even close to as healthy as you are and they’re losing weight but you’re not so we’re going to talk about what to do first thing that happens when you go on a low carb diet or you fast as you start to get rid of your glycogen reserve okay that’s stored sugar in the liver and with this stored sugar you have a lot of water so you’re gonna drop probably a good eight to nine pounds right off the bat and just don’t don’t confuse that with actual fat because that’s it’s going to be water especially initially the key to overcoming a stall or a plateau is really understanding what you’re trying to do the key hormone that keeps you at a stall and keeps you plateaued is insulin right there insulin is the switch that if it’s high you’re not losing fat if it’s low you are going to be burning fat so this is what you need to focus on in other words out of all the actions that you could do the question is what is going to reduce insulin the most and the second most and the third and the fourth and the fifth so i put these in order so you can kind of use it as a little checklist one of the best ways to know if your insulin is going down is with appetite if your appetite is going away insulin is coming down okay if you still crave if you’re still hungry we know you’re not tapping in the fat so this is a real simple way rather than even doing a test just go by your appetite if you cannot go for a period of time without getting hungry we know the insulin is still a little bit on the high side and you probably still have insulin resistance if you’re new to my channel definitely make sure you watch the video on insulin resistance because you need to understand that as well so what do you do is the most important thing to attack this problem you fast longer keep going longer and longer and then when you eat you add more fat to the meal to be more satisfied to go longer okay so the longer the fasting the less you’re going to trigger insulin because insulin is triggered not just by carbohydrates it’s triggered by eating so we want to fast longer so just keep working on that and the rule of thumb is do not eat unless you’re hungry okay so people eat when they’re not hungry don’t do that go as long as you can i always recommend consuming nutrients when you’re fasting very very important simply because you don’t know if you’re deficient and most people are deficient in nutrients and so if you’re taking vitamin supplements just getting nutrients without the calories then you’re going to get the benefits of fasting without any type of side effect so that’s what i recommend all right number two lower your carbs lower than they are right now try to get them as close to zero as possible because carbs are what keeps the insulin elevated also look for hidden carbs it could be msg in certain foods that can actually affect insulin which is not a carb but it’s a chemical that can stimulate insulin also a lot of the keto treats in the keto foods now have maltodextrin or or dextrose avoid that some of the sugar alcohols can affect your digestive system so even though they’re low on the glycemic index they can definitely create bloating so you just want to not do any of those keto snacks and lower the carbs even more than you’re doing right now number three lower the stress your environment is crucial there are so many people that i used to work with in my practice that all we did is get them to isolate the stress and fully handle it or improve it and they finally started losing weight why because your stress elevates cortisol cortisol starts mobilizing not just muscle protein into sugar which is turning into fat and raising insulin that way but also it causes the liver to make sugar okay out of ketones out of fat so we want to lower the stress stop watching the news for sure okay next one number four start increasing your sleep every time that you get insufficient sleep it’s going to affect your blood sugars okay you’re going to you’re going to increase hunger so it’s going to affect insulin so sleep is vitally important do whatever you can to also take naps stay in bed rest more which will also help stress okay number five decrease the dietary fat so whatever you’re doing right now bring it down to about 75 grams not below that just cut down the fat don’t add the extra mct oil don’t add the extra keto bombs at this point number six add exercise while you’re fasting okay so you want to increase the volume of exercise do it on a gradient don’t over train but definitely add more exercise simply because it’s going to help um probably add another 15 which might not seem like a lot but it can help number seven i’m not saying come off your medication but all i’m saying is that medication can easily block your results so check with your doctor if you answered medications maybe you can find out some other medication that has less side effects because you’d be surprised how many different types of medications actually cause insulin resistance number eight chances are you have insulin resistance do things to improve that situation to make insulin less resistive how do you do that there’s some great things you can do berberine is a very powerful phytonutrient in certain plants that is compatible in effectiveness to metformin which is a diabetic medication it’s been thoroughly researched so this is a very good one right here take more potassium which can help insulin resistance as well as the b vitamins especially b1 fiber make sure you have enough fiber from vegetables now why because the microbiome turned the fiber into butyrate butyrate improves insulin resistance and as a side note butyrate is very anti-tumor it’s very very uh good to protect you in certain ways chromium is a good mineral to help the blood sugars as well as this bile salts that’s interesting purified bile salts not only help you extract fat soluble vitamins essential fatty acids from your fats but they can also help heal the inside lining of your colon they can also help a fatty liver they can also help improv