The 7 Important Intermittent Fasting Rules

I’ve condensed some of the most important information I’ve shared on intermittent fasting in past videos into these 7 intermittent fasting rules. Check this out.

let’s talk about the rules of intermittent fasting  i’ve done a lot of different videos on this topic but i just wanted to condense everything in  just one video so let’s take it from the top a lot of times people want to know what can i  eat with the fast what can i drink with a fast let’s talk first about drinking water is fine  there’s a thing called a dry fast that’s a whole different topic but i do recommend drinking  water tea is totally fine a certain type of teas can help you fast longer and decrease  hunger because the herbs in tea help support your blood sugars and your liver  coffee is fine i just wouldn’t want to overdo it but coffee will not knock you out of ketosis  because tea coffee and water have basically zero calories so it’s just the amount of calories  that could bump you out of fasting next question is can i take certain supplements when i’m  fasting i recommend it especially vitamins electrolytes minerals b vitamins in the form  of nutritional yeast trace minerals omega-3 fatty acids especially dha and so if you’re  doing cod liver oil for example or fish oils the calories are going to be so small  it’s going to not really interfere with your fasting ideally if you get a green drink  without the fiber let’s say a wheatgrass juice powder you’re getting something that is super  concentrated usually about 6 to 11 times less volume of material because it takes a lot  of greens to make just a little bit of juice from that and so usually one serving when you add water  comes out to less than one gram and so you get the boost of nutrition without messing up your fasting  what you do want to avoid is the protein powders especially whey protein powder and there’s many  other ones i would just avoid all protein powders also avoid branch chain amino acids because  it will turn into sugar pretty quickly now as far as bone broth there’s mixed reviews some  people do find that their ketosis actually stops for way too long and other people it doesn’t seem  to affect their ability to generate ketones so this is mixed reviews you might want to try it  out and see if you actually can do it or not get a little testing unit to check yourself now as  far as mct oil which sometimes you’re going to put in your coffee to make it a bulletproof coffee you  can put butter in it you can just put coconut oil or just put mct oil what’s going to happen  is you’re not going to lower your ketones because those fats will turn into ketones but  the only thing that’s going to happen if you do too much of this is you’re going to shift from  burning your own fat to burning this fat and turning it into ketones now that’s not necessarily  a bad thing especially in the beginning as you’re making the transition into ketosis but at some  point if you find that your weight loss is stalled then realize it could be this extra fat that  you’re consuming but i actually do recommend it for a lot of people because it allows them to  fast longer which is actually very very important because you want to get your body adapting and  mct oil can give your brain straight ketones so there’s some other benefits to taking mct oil so  it’s kind of depends on your situation okay number three don’t eat unless you’re hungry so when you  start this fast and let’s say you’re gonna go 18 hours and your main goal is to lose weight and you  find that you just completely have no appetite go a little longer now you don’t have to do a really  long fast right off the beginning but you’re on a roll your body is eating it’s eating its own fat  it’s not starving might as well ride the wave and go a little bit longer you’re going to see  better results but you want to prevent the point of going too far where your body is weak and you  feel dizzy so you want to be able to differentiate some slight hunger pains you’re a little hungry  but you have a lot of energy and you have no cognitive problems might as well just push through  that especially if it’s in the morning at eight o’clock in the morning where you have this spike  of cortisol where your body might be releasing more sugar but most people just push through that  and then the hunger goes away but you’ve gone too far if you’re very weak and you’re fatigued and  you’re dizzy and you have irritability all right number four the longer the fast the more you have  to refeed slowly so if you’re fasting for 48 hours or longer make sure you consume just a small  amount of food maybe a little egg a little lettuce maybe a little bit of peanut butter but  not too much food too fast because what happens is that sometimes if you do a long fast especially  if you’re getting like 72 hours or even longer and you have this huge meal your system is not  ready for it and you can really feel kind of bloated nauseous and so i don’t recommend it so  just do a little bit of food wait a little bit have a little bit more food kind of gradually go  into it number five a good indication to know of the severity of insulin resistance is how long can  you go without feeling like you need to eat food if you can fast easily over a period of time that  means that you don’t have much insulin resistance left there’s not a problem now  there’s other good indicators too like if you were to check your blood sugars and  let’s say you’re fasting your blood sugars go up that means that you’re not quite out of the  woods you have insulin resistance because your body is actually making more sugar it’s called  gluconeogenesis because of certain mixed messages with insulin connecting to the liver and so if you  can’t fast for a very long time all that means is you have insulin resistance and you have to just  keep working on it you have to give it more time add more fat to the meal too which will make  you more satisfied and allow you to go longer number six i recommend you always do keto with  intermittent fasting i mean think about you’re getting all these great benefits with fasting why  wouldn’t you also want to get the benefits from keto which is also going to keep your insulin  low when you eat if you’re fasting and then you go to a high carb diet you’re going to raise  insulin raise your blood sugars and kind of minimize the effects of intermittent fasting all  right number seven i recommend you do periodic prolonged fasting why because longer fasts give  you additional benefits there are three really important benefits that most people get with  just regular fasting not that long maybe 16 hours they’ll lose weight they’ll have cognitive  benefits memory focus and concentration and they have mood benefits they  go from anxiety or depression up to a higher level of emotion they just feel  better a calm sense of well-being which is huge but when you do periodic prolonged fasting you  really support your brain you grow new brain cells when you run your body on ketones there’s much  less free radical damage there’s much less waste products being generated as compared to  running your body in glucose where you have a lot more free radical damage and so ketones are  more efficient fuel it’s less stress on your body it creates less waste and more oxygen and less  co2 so it’s it’s good brain food also you’re going to support your immune system you’re  going to be able to fight infections better you’re going to actually increase your resistance  of your cell from toxins you’ll decrease your risk from cancer because one of the  purposes of your immune system is to kill cancer cells this is a good benefit right  and then you have the anti-aging benefits because your body is recycling old damaged tissue and  definitely proteins so you’re cleaning up these cells that are dysfunctional and you’re renewing  them so for repair and regeneration and anti-aging doing a prolonged fast here and th