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you have to know the side effects if you want to be successful with intermittent fasting I say this with just my own experience in mind because if you go into it with unrealistic expectations you set yourself up for failure if you know the fasting side effects you can overlook all the gobbledygook and you can get through with your fasting and you can have the success you can have the weight loss and you can have the potentially even muscle building effects and everything can be successful I always say with education comes adherence and that’s the good stuff and the bad stuff I’m gonna break it down I’m also going to give you solutions so please stick with me through this entire video don’t skip ahead because it’s gonna be lots of good stuff so try to stick with me on it I’ll make it very very simple for you I also would like to ask you please hit that red subscribe button so you can just know whenever I’m posting new videos and stuff like that and just never miss a beat got new videos almost every single day at 7:30 a.m. Pacific time alright I don’t wanna waste your time let’s go ahead and get right into this the first one that you’ve probably experienced before is the good old fashioned fasting headache okay if I can describe the fasting headache it’s in the frontal portion of your head and it’s just kind of a low-grade just just kind of just there right okay it’s not this pulsating one it’s not like the throbbing room boom room type of headache it’s a it’s a kind of a nagging one now what ends up going on is reductions in blood glucose to some degree end up altering pain receptors in our brain a little bit so what that means is that we end up having sort of this misconstrued signal in our brain that makes us feel it a pain that isn’t really there we’re not necessarily getting it from massive amounts of blood flow or anything like that it’s just blood glucose changing it’s not a hypoglycemia issue people think when they’re fasting their blood Sugar’s getting low and that’s why they’re getting headaches usually blow blood sugar doesn’t really come into play with fasting and the reason is is because you have enough peripheral insulin resistance where your cells in your body not your brain but your body sort of turn off the need for glucose to reallocate glucose to the brain so what that means is your brain is usually getting enough glucose it’s usually just a small drop and it’s at a nice even drop if normally you’re here and you’re just slightly sitting here it’s just altering those pain receptors ever so slightly the other piece is dehydration okay that of course is gonna give you a headache and that’s the same kind of kind of headache right the other piece is stress when you’re fasting your body is under stress and you can get a stress headed you can get surges of cortisol that cause blood pressure to increase putting pressure on the nerve endings in your brain this can go away though okay it takes a little bit of adapting and your body getting used to lower levels of blood sugar hypoglycemia headaches are throbbing and pulsatile so if you start getting that whamp whamp whamp whamp then you might need to start breaking your fast a little bit earlier until your body adapts okay the next side effect is bloating now this is a strong one after you break your fast okay because when you’re fasting we all love it because there’s no bloating we don’t feel any distension discomfort we just feel good most of the things that happen with fasting we just feel great but when you eat then all of a sudden they rear their ugly heads okay so what happens is we have pretty significant mucosal atrophy so in our gut we have a mucosal layer that protects it and when we fast that breaks down because the gut goes through sort of a cleanup process where it regenerates everything so that means the short window of time between when you end you’re fast and you actually eat your gut is actually at its weakest so you need to gingerly introduce food not literally with ginger but gingerly you need to delicately introduce foods so you want to decrease the intake of dairy things that are gonna cause inflammation right when you break your fast you want to avoid cruciferous vegetables because those can be hard on the gut so avoid broccoli cauliflower right when you break your fast okay anything that’s gonna be inflammatory so no wheat no gluten nothing like that also reduce what are called fodmap foods so nothing fermented no kimchi no sauerkraut especially things like that that can really cause a lot of havoc and it will make a big difference so you want to start with just some easy protein that’s usually the best way just lean protein not a lot of fat let your body break it down let the mucosal layer come back let your gut biome sort of reset and then an hour later eat your other foods so when you are trying to choose the right foods to break your fast with you can have the lean proteins there are some things that you can add into the mix it’s complicated and there’s a lot of moving pieces so I’ve gone ahead and I’ve created a thrive box so thrive is an online grocery you probably see him in my videos all the time but I wanted to make it easy for people so I created literally a Kido box a fasting box where I was able to go to thrive and say hey these are the groceries that I would recommend for this given diet protocol and I put them in a box in that way it’s open to the public for them to get Thomas de Lauer’s keto Box Thomas de Lauer’s fasting box and I’m always changing the ingredients based on research and stuff like that so thrive online grocery store so you don’t have to go to the grocery store anymore you can literally click get a few things have them shipped right to your doorstep and never have to leave the house but then you also get me kind of assisting you with your shopping by assembling what I think are the best items at that time for fasting for keto for thyroid you name it anyhow so check them out in the description after you watch this video you don’t want to miss that so check them out the next one and this is a big one I know a lot of people deal with this you’re getting freezing cold during your fast ok other than putting a blanket on I don’t know if I have a solution for you but I do have a reason for what’s going on and it might make you excited it might make you embrace being cold a little bit more it means you’re burning fat now this is somewhat of a theory but it does connect when you start looking at a lot of just the genetics and things like that we have a pretty interesting thing that happens when we are fasting we have an upregulation of what’s called the MIR 149 gene ok this is so good what’s happening we have brown fat and white fat around fat is like our visceral fat but brown fat is the fat that is derived from muscle tissue and it keeps our metabolism going brown fat is an OK fat brown fat makes it so that we are metabolism is elevated white fat is the unsightly fat that has no purpose other than being insulative right it’s just it insulates us so what happens when we’re fasting is we have a migration of white fat turning to brown fat because the body is in a period of time where it’s trying to up regulate the metabolism to keep us warm but in doing so we actually get colder because we have a migration of white fat to brown fat so basically in theory what’s going on all the blood is rushing to that brown fat to create energy to keep us alive and keep us going so consequently the blood is coming away from the other tissues away from the muscle and into that brown fat mobilizing blood they’re mobilizing that fat and getting us to burn it so when we get cold it’s brown fat really kind of doing its job and just getting utilized for fuel because it’s going to go from why FAT to brown fat to burned does that make sense so one thing I want to make very clear is it’s not a metabolic slowdown it’s not your metabolism slowing down at all it’s actually quite the opposite it’s your metabolism speeding up you’re not getting cold because your metabolism is slowing down the next side effect number four is gonna be sleeplessness okay so if you are intermittent fasting where you’re doing a sixteen hour fasting period an eight hour eating window you may not experience this quite as much but if you’re doing longer term fasts overnight and things like that you definitely will experience some of the sleeplessness two very simple explanations for this and honestly nothing to be alarmed at one is adrenaline when you’re fasting your body’s under stress simple there’s body stress so if you body thinks you’re on your stress it’s not gonna let you sleep because you don’t want to get attacked by a tiger or a lion or bear or a walrus but if you want to end up being like just successful with your fast you kind of need to accept that the other piece is orexin okay orexin is a neurotransmitter that’s associated with wakefulness and it up regulates when we don’t eat when we do eat a Rex in ends up going down and that’s kinda why we get tired after we eat a big meal a Rex in plays a big role in it now studies have shown that mice that are having lower levels of erection tend to be more obese so high levels of erection although associated with sleeplessness are also associated with being leaner the interesting thing is is that orexin makes you feel wakeful so you end up feeling good even if you slept less it’s all kind of a balance we actually don’t need as much sleep when we’re fasting because we have so much restorative effect going on anyway we don’t need as much sleep that’s the benefit so even if you feel like you only got four hours of sleep you’ll probably feel like wow I slept pretty darn good so you don’t need to stress about it you’re not fasting forever you might have a couple days of cruddy sleep but honestly you’re gonna function just fine and it’s all good okay the next thing that I need to talk about is kind of a fun one okay this side effect it’s kind of a tongue-in-cheek thing but you’re gonna lose some weight and you’ll probably maintain your muscle okay the journal Translational Medicine published a study look a look at 34 resistance trained men pretty interesting stuff okay for eight weeks divided them into two groups I had one group consume meals at 8:00 a.m. 12 p.m. and 8:00 p.m. the the group consumed the exact same amount of calories at 1 p.m. 4 p.m. and 8 p.m. so same amount of food same everything except one group ate only in the afternoon and evening the other group ate all day ok just split up evenly well guess what they all maintain the same amount of muscle they didn’t lose muscle neither group ok they’re on a controlled diet however the fasting group lost 16% fat whereas the other group lost 2.8 percent fat so yeah ok the point is is that it’s a freakish thing and it probably has to do with IGF fees you’ve seen with studies that IGF which is responsible for localized muscle growth doesn’t really diminish with calorie restriction so we still have the IGF and the growth hormone working in our favor to preserve muscle so the reason I put it as a side effect is because it is kind of a side effect most people would say when you’re on caloric restriction or anything like that that you have all these negative things and bla bla bla this is like kind of a fluke intermittent fasting is very unique in that sense I also wanted to just throw something positive in there because here I am peppering you with negative stuff it’s all good positive stuff the last one is a really fun one and that’s a side effect of people thinking you’re weird ok you can’t get around that ok there’s that kind of in out theory and that in out theory is where from sort of a survival mechanism if someone is an outlier and doing something different from a survival standpoint that person probably isn’t a safe person to be around because they’re doing something different and they’re not gonna be good for the the sake of the village of the tribe ok so it’s kind of a psychological thing we’ve developed it’s not biological it’s psychological that feeds into biological we are in a different world now where we have our own means to survive and excel and if you want to be different do you have less competition so that’s the way that you do things and you go in a world where you don’t have to swim with the sea of people that are just believing whatever they want to believe you can go and you can be the outlier and you can be the strange one let people think you’re weird they’re gonna think that you’re weird all the way to the bank but they’re gonna think that you’re weird all the way to you getting the best shape of your life so you do what works for you it is probably the biggest side effect but everyone focuses just on the body in the physiology the psychological just sort of alienation that comes with intermittent fasting is a very tough thing to deal with and I’m here to tell you that if you stick with it and you can have success all the rest is just random physiological stuff that you can deal with and you have answers to so as always please keep it locked in to my channel and if you haven’t already please do check out the rive market down below in the description just so you can do us all a favor and also help support this channel I will see you soon
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6 Common Side Effects of Intermittent Fasting – Thomas DeLauer
You have to know the side effects if you want to be successful with intermittent fasting. I say this with just my own experience in mind because if you go into it with unrealistic expectations you set yourself up for failure. If you know the fasting side effects you can overlook all the gobbledy goop and you can get through with your fasting and you can have the success, you can have the weight loss, and you can have the potentially even muscle building effects and everything can be successful. I always say with education comes adherence and that’s the good stuff and the bad stuff.
The first one that you’ve probably experienced before is the good old fashioned fasting headache. If I could describe the fasting headache it’s in the frontal portion of your head and it’s just kind of a low grade, just just kind of just there.
It’s not this pulsating one. It’s not like the throbbing type of headache. It’s kind of a nagging one. Now what ends up going on is reductions in blood glucose to some degree end up altering pain receptors in our brain a little bit. So what that means is that we end up having this misconstrued signal in our brain that makes us feel a little bit of pain that isn’t really there.
Now this is a strong one after you break your fast. Because when you’re fascinating we all love it because there’s no bloating, we don’t feel any distension, discomfort. We just feel good.
Most of the things that happen with fastening we just feel great but when you eat then all of a sudden they rear their ugly heads. So what happens is we have pretty significant mucosal atrophy. So in our gut we have a mucosal layer that protects it and when we fast that breaks down because the gut goes through a cleanup process where it regenerates everything.
So that means the short window of time between when you end your fast and you actually eat your gut is actually at its weakest. So you need to gingerly introduce food not literally with ginger but gingerly, you need to delicately introduce food.
You’re getting freezing cold during your fast. Other than putting a blanket on I don’t know if I have a solution for you but I do have a reason for what’s going on and it might make you excited and it might make you embrace being cold a little bit more.
It means you’re burning fat. Now, this is somewhat of a theory but it does connect when you start looking at a lot of just the genetics and things like that. We have a pretty interesting thing that happens when we are fasting. We have an up regulation of what’s called the MIR 149 gene. Okay, this is, so here’s what’s happening. We have brown fat and white fat.
Brown fat is our visceral fat but brown fat is the fat that is derived from muscle tissue and it keeps our metabolism going. Brown fat is an okay fat. Brown fat makes it so that we, our metabolism is elevated. White fat is the unsightly fat that has no purpose other being insulative it’s just insulates us.
Two very simple explanations for this and honestly nothing to be alarmed at. One is adrenaline. When you’re fasting your body’s under stress, simple your body’s stressed. So if your body thinks you’re under stress it’s not going to let you sleep because you don’t want to get attacked by a tiger, or a lion, or a bear, or a walrus. But if you want to end up being just successful with your fast you need to accept that.
This side effect is kind of a tongue and cheek thing but you’re going to lose some weight and you’ll probably maintain your muscle. The Journal of Translational Medicine published a study and took a look at 34 resistance trained men, pretty interesting stuff.
For eight weeks, divided them into two groups. Had one group consume meals at 8:00 AM, 12:00 PM, and 8:00 PM. The other group consumed the exact same amount of calories at 1:00 PM, 4:00 PM, and 8:00 PM so same amount of food, same everything except one group ate only in the afternoon and evening, the other group ate all day just split up evenly.
But guess what? They all maintained the same amount of muscle. They didn’t lose muscles, neither group. They were on a controlled diet. However, the fasting group lost 16% fat whereas the other group lost 2.8% fat.