Tag Archive for: how to break a fast

Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

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Fast Breaking Cheatsheet – How to Break a Fast Safely & Effectively

Intermittent Fasting – What to Eat Checklist + PDF Guide

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Timestamps ⏱

0:00 – Intro
0:45 – Protein Sources
4:06 – Carb Sources
6:00 – Types of Carbs to Avoid
6:46 – Fat Sources
7:22 – Types of Fat to Avoid
8:24 – Optional Supplements

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The 5 Most TERRIBLE Pieces of Intermittent Fasting Advice

The 5 Most TERRIBLE Pieces of Intermittent Fasting Advice

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References

https://www.ncbi.nlm.nih.gov/books/NBK493179/
https://www.nature.com/articles/s41574-019-0210-x
https://pubmed.ncbi.nlm.nih.gov/24094031/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504043/
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Intermittent Fasting Mistakes You Need to STOP MAKING in 2021

Intermittent Fasting Mistakes You Need to STOP MAKING in 2021

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References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1243643/
https://pubmed.ncbi.nlm.nih.gov/19809809/
https://pubmed.ncbi.nlm.nih.gov/25795669/
https://pubmed.ncbi.nlm.nih.gov/20886063/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

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Intermittent Fasting Soup Recipe: Bone Broth + Apple Cider Vinegar

Intermittent Fasting Soup Recipe: Bone Broth + Apple Cider Vinegar

Intermittent Fasting Soup Recipe: Bone Broth + Apple Cider Vinegar

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Refeeding Symptoms After a Fast

Refeeding Symptoms After a Fast

Refeeding Symptoms After a Fast

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Here’s how to avoid refeeding symptoms after a fast. Check this out!

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Timestamps
0:00 What is refeeding? 
0:38 Refeeding symptoms 
0:55 How to refeed the right way 
2:00 What to avoid when refeeding 
2:22 Bulletproof your immune system *free course! 

Today I want to cover the potential refeeding symptoms after a fast and how to avoid them. If you’re doing intermittent fasting, where you’re eating 1-2 meals a day, you don’t have to worry about refeeding. This video is for the person who does a 36-72+ hour fast. 

The longer a person fasts, the less they need:
• Hydrochloric acid 
• Bile 
• Enzymes 

When a person consumes a large meal after a long fast, they could experience different refeeding symptoms, such as: 
• Arthritis 
• Nausea 
• Bloating 
• Fatigue 
• Diarrhea 
• Gas 
• Stomach pain 

After a prolonged fast, to help prevent these symptoms, you would want to consume a small meal. Try small amounts of these foods:
• Cooked or steamed vegetables 
• A leafy green salad with olive oil 
• Berries
• Fermented vegetables 
• Protein (eggs, chicken, or fish—3oz.)

After this small meal, you’ll start to produce more hydrochloric acid, bile, and enzymes. Now, your meals can gradually get slightly bigger and bigger. 

What to avoid when refeeding:
• Red meat 
• Large meals
• High-fat meals 
• Too much nut butter

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

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BEST Fats to Have AFTER Fasting (& What to Avoid)

BEST Fats to Have AFTER Fasting (& What to Avoid)

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hey it’s not rocket science to fast right i mean we just don’t eat and we don’t drink a whole lot of stuff and we just keep it simple right okay where things get more complicated is when you break a fast and i know you’re probably thinking thomas makes this overly complicated and probably makes it more advanced than it needs to be but the reality is if we’re not trying to get better all the time then we’re just remaining stagnant so i like to research i like to look into the stuff and i like to share it with you so now we’re talking about breaking a fast specifically when it comes down to fats what kind of fats are best what kind of fats are worst with breaking a fast well let me first go out and say ideally it should just be lean protein but some protein is going to have fats along with it and sometimes you’re doing a ketogenic diet and you want to get those fats in so let’s break down what you should avoid at all costs and what you should try to implement if that is the case hey please do hit that red subscribe button we’ve got over 2 million subscribers we are one of the leading intermittent fasting channels and i would love if you’d hit that subscribe button and join our tribe and also hit that little bell icon so you can turn on notifications so you never miss our daily educational videos all right let’s rock and roll so here’s what’s going on when you break a fast you’re going to have a degree of inflammation that occurs it’s fairly natural it’s very natural okay every time we eat inflammation increases natural response okay doesn’t mean that food is bad doesn’t mean that inflammation is bad but after you break a fast you’ve gone a period of time without eating to the point where when you do eat the contrast of inflammation is going to be significantly higher so you’ll feel it well what we have to remember is that while we are fasting we are slowly breaking down our gut layer a little bit our gut mucosal layer which is sort of our layer of protection between the nasty bacteria in our gut and our precious bloodstream right it’s a self-contained hermetically sealed bacteria quite literal cesspool that is fine in its own world but if it leaks into the bloodstream it’s a problem so when we break our fast one of the things that we need to be cognizant of is making sure that we do not let what is in that digestive system leach into the bloodstream and it sounds like it’s not even something that would normally occur but believe it or not it happens all the time they’re called lipopolysaccharides and they’re components of bacteria that can leak through our intestinal tract because we get little micro tears and little breaks because we have inflammation point is i want to look at some research that shows which fats allow those lipopolysaccharides to get in or encourage them to cross in the bloodstream and which ones do not okay so let’s start with saturated fat for a second largely saturated fat is fine okay we need it for myelination we need it for the brain we need it for the nerves okay and it’s good for a lot of different things but not right when you break a fast there was a study that was published in the journal called health and disease okay and they found that a higher saturated fat content like 60 saturated fat and higher ended up triggering an increase in the amount of lipopolysaccharides that went into the bloodstream okay now what we have to remember here is that after a fast we already have a spike in inflammation well there’s other research that indicates if we have lipopolysaccharides that come into the bloodstream after a fast the inflammation that’s already elevated can elevate two times more so if we can limit the amount of saturated fat after a fast not only is it going to help that issue it’s also going to potentially help some of the gut distress that comes with it because your gut is sensitive saturated fat takes a longer time to break down that’s probably why it’s triggering stress in the gut and that leeches in right okay let’s break it down a little bit more and talk some other fats for a second mct oils i would not usually recommend after a fast why they absorb so fast they absorb through a mechanism called passive diffusion where they just absorb right into the bloodstream and they don’t go through any real digestion they don’t require pancreatic lipase which sounds like a good thing because you get rapid absorption but your gut distress might really end up just throwing a wrench in your day so i don’t really recommend that okay what about omega-6s okay i’m talking about things like walnut oil soybean oil canola oil if you know me and you probably do then yeah that’s probably not what you want to be consuming the reality is though it does not affect lipopolysaccharides that’s what’s weird okay omega-6s are inflammatory in other words for sure but as far as lipopolysaccharides go they don’t seem to have as much of an effect there okay now let’s touch over to omega-3s for just a second omega-3s seem to suppress the amount of lipopolysaccharides getting into the bloodstream so let’s visualize back up for one second okay you’re breaking your fast breaking your fast by itself already causes inflammation to go up not the end of the world it’s life you are now at a crossroads you can control the inflammation where it’s at now cut your losses or you could eat more foods that’s going to trigger more inflammation i think you know which fork to take right the one that’s not going to increase inflammation more you cut your losses leave your inflammation where it’s at because that’s normal so no saturated fat because that’s going to do it we don’t want to have omega-6s because that’s going to trigger inflammation in other ways but then we can actually have omega-3s that stop the lipopolysaccharides from getting into the bloodstream it doesn’t mean that it’s going to lessen the inflammation that you already have from your fast but it’s going to stop the leaking it’s going to plug the hole at least so your boat’s not going to continue to sink okay so omega-3s you’re going to get from good quality salmon or good quality like grass-fed grass-finished meat by the way i always say if you’re looking for good quality meat to break your fast with my favorite is utilizing butcher box there’s a link down below if you want to check them out i like them because it makes it easy i don’t have to go to the grocery store i can just get meat delivered right to my doorstep and it’s always grass fed always grass finished and super super good stuff quite honestly i think it’s just a tremendous bargain so they’re a big supporter of this channel go ahead and check them out down below in the description again thank you butcherbox for sponsoring this content and making sure that this channel stays alive through all these crazy times and everything like that so check them out down below in the description special link special pricing for anyone that watches my channel down below but check them out after this video let’s keep going and then of course like i talked about you want to avoid the mct oil okay just because that’s going to cause a lot of gastric distress but then there’s some other interesting stuff okay there’s a study that was published in the journal inflammation okay and this found that there’s a specific kind of fat called oleonolic acid that seems to actually prevent lipopolysaccharide induced gut barrier disruption that simply means that for whatever reason it’s blocking the breakdown of the gut it’s blocking that breakdown so after a fast we still have some continual breakdown let’s say you break your fast you eat something that food is going to be abrasive and it’s going to continue to break down the gut a little bit more but this oleonolic acid is going to stop that now where do you find that usually olive oil a little bit in avocado oil but i’m not a fan of breaking a fast with high amounts of fat anyway i usually just like lean protein so the lean protein that i would go for would be one that has the leanest cut of meat possible but still has a little bit of fat but making sure like it’s grass-fed grass finish so it at least has a higher omega-3 value but then i might drizzle a tiny bit like a teaspoon or two teaspoons of olive oil because this research is pretty compelling okay so now i’ve got like a piece of salmon or a lean piece of steak or a lean piece of good quality chicken and i’ve drizzled a little bit of olive oil on it and made it pretty simple point is after fast we need to control lipopolysaccharides the best that we possibly can and i’ll go on record and say that probably the best way that you can control that is to limit your carbohydrate consumption after a fast okay despite all the stuff i’m talking about with meat and despite all the stuff i’m talking about with fats the biggest impact you can make is probably just by reducing the carbohydrate intake right when you break your fast anyhow just wanted to share some interesting research because i’m always trying to advance myself with this as well i will see you soon in fact i’ll see you tomorrow

This Post Was All About BEST Fats to Have AFTER Fasting (& What to Avoid).
BEST Fats to Have AFTER Fasting (& What to Avoid)

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Questions that will be answered within this video:

– What is the importance of breaking your fast safely?
– Why is breaking your fast with the right types of fats so crucial?
– What damage can the wrong types of fats cause upon breaking a fast?
– Which fasts are the most ideal for breaking a fast?

References

https://link.springer.com/article/10.1007/s10753-012-9523-9
https://pubmed.ncbi.nlm.nih.gov/28545546/
https://pubmed.ncbi.nlm.nih.gov/18217953/
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THIS Happens AFTER Fasting – How to FIX Weight Gain After Breaking a Fast

THIS Happens AFTER Fasting – How to FIX Weight Gain After Breaking a Fast

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i can almost certainly promise you that aside from the fat loss success you have with intermittent fasting the main reason you’re probably enjoying it so much is because you’re controlling inflammation in your body during a fast it’s why we feel so good during a fast when we don’t have food coming in a lot of our sensors that would normally elevate inflammation in the body just kind of go down and it feels good to not be inflamed so we want to keep doing it however when we break a fast some things change because whenever we eat we trigger inflammation right it’s to a small degree or to a large degree depending on what we eat let me ask you this after fast you ever notice that you don’t feel amazing sometimes after a fast your joints hurt i know mine do sometimes after a fast you get brain fog sometimes after fast you feel bloated you digestively feel messed up well what’s going on well a large part of it could be attributed to the inflammation increase so this video is about why inflammation increases so much after a fast and what you can do to potentially mitigate some of that so let’s go ahead and let’s dive right in but first please do hit that red subscribe button we’ve got so much intermittent fasting content this is the ultimate intermittent fasting channel please hit that little bell icon so you can turn on notifications and never miss our daily videos also after this video i do highly recommend that you check out athletic greens athletic greens is perfect if you’re someone that maybe travels frequently and maybe you’re struggling to eat super good when you’re on the road or maybe you just don’t have a bunch of energy or maybe you’re seeking some improvement in athletic performance it’s 100 keto and paleo friendly totally vegan and gluten-free no artificial colors no sweeteners no chemicals preservatives anything like that also if you click my link down below you’ll get a free one-year supply of athletic greens wellness and immunity bundle with your first purchase so make sure you check them out down below in the description super awesome greens powder it’s definitely my go-to when it comes to a greens powder so i want to start off with a study that was published in the journal nutrition biochemistry okay this study took a look at a 48-hour fast and different macro nutrient ratios carbohydrate ratios protein fats after fast and how that affected inflammation so they took a look at three groups okay they had one group consumed a standard diet with 60 carbohydrates another group consumed what they called a low carbohydrate diet which really wasn’t that low with 38 carbohydrates and then another group consumed 100 carbohydrates after a fast well they found the group that had 100 percent carbohydrates after their fast ended up having a large increase in pro-inflammatory mediators okay higher than the standard group and higher than the low-carb group that’s not to say that carbohydrates are bad that’s not what i’m getting at okay we’re going to break this down more what this means is that after a fast glucose seems to activate something called toll-like receptors now toll-like receptors just like the name implies are like little toll booths and they sense when pathogens or things that shouldn’t be there are there they’re a tollbooth toll-like receptors so glucose seems to activate them more and we have pure glucose after a fast we activate those toll-like receptors more now hear me out on this it’s going to make more sense in a second so that tells us that yes after a fast we should do what we can to limit glucose and if honestly you watch a lot of my other videos i largely say whenever possible just have lean protein so you want a quick shortcut have lean protein but you should hear the rest of this video okay so if glucose triggers an issue there let’s break it down a little bit more okay there’s a follow-up study that was published in the journal nutrition it took a look at the end of a 48-hour fast and gave mice subjects either glucose or fructose so still carbohydrates but this time broken down into fructose from fruit or pure glucose okay interestingly enough they found that glucose triggered more activation of the toll-like receptors and ultimately more inflammation than fructose whoa okay that flies in the face of the stuff that i normally talk about because normally in my videos i’m bashing fructose saying not to eat fructose so hear me out i’m not suggesting you load up on fructose what i’m suggesting here is that for whatever reason glucose triggers a little bit more inflammation than fructose does that doesn’t mean that fructose gives you a benefit so the point is if you feel like you absolutely need a carbohydrate at the end of your fast like you’re going to go crazy if you don’t have a carbohydrate have a little bit of an apple or a little bit of fruit okay it’s not going to kill you but it is still not going to do a whole lot because fructose can still get converted into fat much easier story for a different day let me give you an analogy so this all makes sense you’ve got that tollbooth that i talked about okay that tollbooth and at the end of a fast um the guy that’s inside the tollbooth is asleep okay inflammation’s low he’s not and he has pathogens that drive by and he might wake up for one or two of them and be like oh shoot there’s a pathogen sound the alarm triggers some inflammation he violated the toll okay but if you have glucose after a fast you’re feeding the guy in the tollbooth so all of a sudden all the guys that are in the tool booth are awake all those different tool booths are now activated and they’re catching every single pathogen that goes by the toll-like receptors are activated therefore inflammation goes up a lot quicker and a lot easier less glucose less tollbooth people full booth workers awake or working now when we come back to the fruit for a minute a lot of people think that they should just be having fruit after fast to get their nutrients in or veggies you really need to keep raw foods raw fruits raw veggies out of the equation not only is that hard on the gut but again you’re getting the carbohydrates you’re getting the fructose and you’re getting once again things that are going to break down the gut and potentially cause issues later on down the line i’ll touch more on that later there’s other ways to get that stuff in if you want i do recommend check out athletic greens i don’t necessarily recommend breaking a fast with athletic greens but having it a little bit later after your fast might work out really well to get a big surge of greens and kind of the vitamins and minerals that you would be getting from your fruits and veggies without having that same negative impact on your body they’re a big supporter of this channel so there’s a special link down below if you want to check them out i usually utilize it not with my breaking a fast meal but one or two meals after that just to make sure i’m getting a good abundance of vitamins and minerals in since i’m not getting all my veggies in anyhow that’s neither here nor there but do check them out down below in the description special link for anyone that watches my channel or as a fan of mine they’re a big supporter of this channel so thank you athletic greens now let’s keep on moving and talk a little bit about something called the nlrp3 phlamazone and this is very very important stuff the nlrp3 inflammasome is a big regulator of inflammation within the body and it’s usually governed by nutrient availability okay the more food that we have in the system the higher in lrp3 inflammasome is if we’re fasting our nlrp3 inflammasome was lower so it’s largely known in the scientific community that fasting reduces inflammation via the nlrp3 inflammasome okay well what am i getting at well there’s an interesting study that found that three hours after a fast nlrp3 inflammasome levels were 2.5 x higher than they were during the fast that kind of goes without saying because if we’re not eating we’re not triggering inflammation but if you’ve ever wondered why the contrast feels so stark after a fast with how you feel that’s probably why if you were to suddenly blink and your inflammatory markers in your body were 2.5 x higher than they are right now you’d feel it so yes you’re going to feel cruddier after fast than you feel during a fast but researchers wanted to take it one step further they said okay we know that inflammation increases after a fast but what if we add lipopolysaccharides into the mix lipopolysaccharides are things that are usually in our contained in our our digestive system but through leaky gut and poor diet they leak into the bloodstream and generally trigger more inflammation so these researchers said okay inflammation’s already elevated 2.5 x let’s go ahead and let’s add lipopolysaccharides into the mix to see what that does on top of the 2.5 x increase that occurred naturally the lipopolysaccharides induced a two-fold increase in specific interleukins particularly interleukin-1-8 and why does this matter joint pain interleukin 1-8 is largely associated with joint pain arthritis things like that so after a fast i have honestly noticed that i have joint pain okay maybe it’s from years of being 280 pounds and it comes back to bite me in the butt when i’m breaking a fast a point is is how do we reduce lipopolysaccharides because if we can break our fast and not have lipopolysaccharides come into the bloodstream then we can at least keep inflammation at bay a little bit more and maybe not have the joint pain and the severe lethargy that comes with it so let’s go down this rabbit hole and have some fun now we move into breaking the fast and avoiding lipopolysaccharides okay first things first we already talked about avoiding carbohydrates but if you do have carbohydrates at least avoid gluten and at least avoid a heavy concentrated grains like pure rice or pure brown rice in amounts more than 15 grams of carbohydrates okay let’s leave that one on the table and let’s move over to fats for a second because now you’re probably wondering okay i can’t have grains or can of carbs but can i have fats well here’s an interesting study published in health and disease they found that if you had saturated fat of more than like 60 so we’re looking like coconut oil palm oil it largely increased the amount of lyopo polysaccharides coming into the bloodstream oh my gosh thomas can i eat anything that’s probably what you’re thinking you’re telling me i can’t eat this listen saturated fats are not bad i’m not saying that but after a fast we’re sensitive and if we can look at this research and we can see oh we shouldn’t have saturated fats right when we break a fast that can help us okay so saturated fats for whatever reason allow lipopolysaccharides to get into the bloodstream which could trigger more inflammation does it mean that it does that all the time not necessarily okay omega-6s largely known as inflammatory fats believe it or not do not affect lipopolysaccharides getting into the bloodstream does that mean you should go guzzle some soybean oil and a bunch of walnut oil right when you break a fast no because it still activates inflammation throughout other pathways it’s still a naughty oil it’s still a no-no okay so keep that out of the diet interestingly enough omega-3s suppress the amount of lipopolysaccharides getting into the bloodstream so putting it all together having some lean protein lean protein maybe like a lean fish that has omega-3s in it that way you’re getting the protein without the carbohydrates but you’re also getting the omega-3s that suppress the lipopolysaccharides from getting into the bloodstream you have an essentially anti-inflammatory source of protein that doesn’t have carbohydrates in it and doesn’t have much saturated fat there’s a fun little additive you can do too because this is just fun fact a study that was published in the journal inflammation found something known as oleonolic acid which is in olive oil actually stops or reduces the lipopolysaccharide induced gut barrier disruption so what that simply means is it prevents the gut from breaking down more and prevents less lipopolysaccharides from getting into the bloodstream okay so maybe a little bit of salmon with just a tiny bit of olive oil and some i don’t know oregano or something drizzle on top right super simple one more very important thing that i want to talk about in the world of green tea after a fast okay green tea during a fast grade green tea before fast super awesome but after this is pretty cool the journal nutrition published a study demonstrated that during a fast mice would have atrophy of what’s called their v-lag now the v-li is inside your gut and it is what allows you to absorb nutrients with more surface area so visualize this here’s my v-line inside my gut i have more surface area because i have these little fingers that stick out inside my intestinal tract little like things like that well if they atrophy then they’re shorter they’re smaller that’s less surface area so less potential nutrient absorption during a fast we have atrophy of this veli turns out that supplementation of green tea for seven days after a fast in these mice allowed that v light to restore rapidly and come back but even better yet green tea worked as a pre-treatment prior to a fast to prevent the breakdown of the vi from happening the first place so green tea is great after fast to help restore it from the antioxidant effect but then whatever reason the antioxidants or whatever it is in the green tea don’t really know prevents the atrophy prevents that breakdown of eli in the first place i’m going to get scientific for just a second stick with me don’t worry i’ll come right back okay vitamin e seemed to have a similar effect so we know it’s antioxidant related but we don’t ever want to take vitamin e during a fast or even right after a fast because it halts something known as pgc1a pgc1a is something that occurs within our body something that’s produced within our body and it allows proper mitochondrial biogenesis to occur it allows the mitochondria to develop and allows us to develop sort of endogenous antioxidant activity or endogenous antioxidants rather what that means is that if we stop pgc1a we don’t really gain the advantage of our body becoming more resilient from a fast so we don’t want to be taking vitamin e because for whatever reason it stops that pgc one a green tea does not so green tea prior to during and after a fast helps protect that veli restore the growth of it but then a follow-up research shows that it helps activate something known as superoxide dismutase and gpx which helps restore rapid intestinal growth so rapid intestinal membrane helps that growth helps support it so maybe we won’t have as much of a lipopolysaccharide issue in the first place what the heck this is so much stuff let me summarize really quick okay lean protein with omega-3s with a little bit of olive oil avoid pure glucose when you can if you need a little bit of fruit have a little bit of fruit but no more than like 10 grams of carbohydrates from fruit okay avoid the saturated fats okay avoid the omega-6 fats okay drink green tea prior to during and after your fast and when it comes down to getting your nutrients use a green drink or something like that like athletic greens like i mentioned as always keep it locked and here my channel and i’ll see you tomorrow

This Post Was All About THIS Happens AFTER Fasting – How to FIX Weight Gain After Breaking a Fast.
THIS Happens AFTER Fasting - How to FIX Weight Gain After Breaking a Fast

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Do you feel great during your fasting window, but upon breaking your fast you begin to feel bloated and puffy? Well, this video will explain the reason(s) behind this, and provide solutions!

References

https://journals.sagepub.com/doi/abs/10.1177/09680519050110010401
https://link.springer.com/article/10.1007/s10753-012-9523-9
https://pubmed.ncbi.nlm.nih.gov/28545546/
https://pubmed.ncbi.nlm.nih.gov/18217953/
https://pubmed.ncbi.nlm.nih.gov/12781855/
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48 Hour Fasting Challenge! Instructions and Benefits

48 Hour Fasting Challenge! Instructions and Benefits

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hey thomas de lauer here and i’m feeling like doing a 48 hour fast so i’m going to lay down the benefits and then i’m going to lay out how you should go about doing this and i want to invite you to do it with me so this video is going to break down some of the quick benefits coming from a fat burning perspective coming from a microbiome perspective but i’ll make it all brief and then i’ll jump over to what’s important and what you need to know to do this with me because i do want it to be a community thing and if you’re watching this video later on by all means please use this as an instruction guide to do a 48 hour fast because in my opinion a 48 hour fast is the best length fast it is my favorite so let’s go ahead and jump in if you haven’t already please do hit the red subscribe button and then hit the little bell icon so you never miss our daily videos so we’re going to cover fat loss first because i think that’s a big thing that people are after and 48 hour fasts kind of get this i don’t know sort of this stigma that it’s only a longevity thing there’s tremendous fat loss effects that come from a 48 hour fast so let’s talk about them but before we embark on this community fast together go ahead and download the xero app i put a link down below in the description it’s a totally free app you can use the free version but if you do check out xero plus which is the paid version of the app it has a bunch of content from me on it in terms of how to break it fast just a bunch of cool strategic things for your fasting so i highly recommend you check it out there’s a special link down below in the description for a one year subscription if you do want to use the xero plus version but like i said the free version is totally good to go so check them out and then now let’s get into the benefits so the first thing i want to talk about is the fat loss side of things and the first thing i wrote down is ppar alpha now this sounds like scientific jargon because it is but the reason that i put it on there is because it’s one of my favorite proteins within the body and it up regulates when you are fasting for an extended period of time so the reason a 48 hour fast is so tremendous for fat loss is because this ppr alpha is a transcription factor for genes related to fat oxidation what that means is when you go into a fast your body releases fatty acids into the bloodstream and that triggers a signal for this protein to elevate when this protein ppr alpha elevates it allows your body to burn even more fat because it ends up becoming much more than just a protein it’s a signaling device and it’s going to have a lot of powerful attributes so what it does is it signals the body to ultimately burn more fat but it also signals the body to upregulate uncoupling proteins these uncoupling proteins trigger our body to burn more calories as heat so imagine if you took calories coming in and it actually just turned it into heat like one of those radiator heaters right that’s essentially what uncoupling proteins do so when we have ppar alpha elevate it elevates the uncoupling proteins which makes it so we potentially burn more fat additionally it’s much more muscle sparing to do a 48-hour fast than repeated shorter fasts why because your body starts to produce ketones with a 48-hour fast and beta-hydroxybutyrate hydroxybutyrate is extremely muscle sparing when you’re looking at fat loss you want to keep your muscle on you if you start losing muscle you’re losing your metabolic rate you’re slowing down your metabolic rate so it is a huge benefit but i don’t want to touch on ketones too much right now now what’s interesting is with a 72-hour fast studies have shown that that’s when muscle catabolism starts to kick in so the reason a 48-hour fast is better than a 72 in my opinion is because you get all the benefits that we’re going to talk about but you don’t have the muscle breakdown as much all right then i want to talk about the brain for a minute i’ll touch on this just briefly the applied physiology and nutrition metabolism journal published something that found that there is a 3.5 x boost in what is called bdnf with fasting so when you fast you have what’s called brain-derived nootropic factor which comes in and it feeds brain cells it allows your brain to grow it literally is like a brain fertilizer brain-derived nootropic factor very interesting so this study found that fasting boosted bdnf more than three different kinds of exercise normally we would think well exercise creates lactate lactate can stimulate bdnf all complicated jargon point is this study found that fasting stimulates more bdnf and allows your brain to function better than exercise does exercise plus fasting might really be powerful but additionally bdnf stimulates serotonin which is the feel good neurotransmitter but then there’s kind of a good cycle here so bdnf stimulates serotonin but then serotonin boosts bdnf so once you kick-start this process you realize like 36 hours into your fast you feel on cloud nine again one of the reasons why i’m such a fan the anti-aging effects are phenomenal you can do a 48-hour fast semi-frequently okay so what happens is you get into deeper ketosis now deeper ketosis from a fasting perspective is way different than a ketogenic diet okay we want ketones to be produced while we’re fasting because it preserves our muscle but additionally they bind to what is called hcar2 which triggers sirtuins like cert-1 to come to life which trigger a lot of anti-aging properties down this cascade long story short tremendous anti-aging effects also a lot of up regulation of cellular recycling and autophagy just again you’re not going to get that with a typical 16 hour fast but one of the things that i like the most is mitochondrial biogenesis in case you don’t know mitochondrial biogenesis is where the mitochondria essentially replicate or increase in mass so that they can be more efficient and effective a lot of disease states and metabolic disorders are a result of mitochondrial deficiencies as we get older our mitochondria begin to just get weaker and then those weak mitochondria give birth to weaker mitochondria and so on down the line if we can improve mitochondrial biogenesis with healthy good functioning mitochondria like we are just achieving with a fast then we can actually improve that biogenesis where we develop more powerful mitochondria in essence and i’m careful to say this to not make a crazy claim we could reverse some aging hypothetically okay now additionally ketones are going to produce more atp simply put what that means with the electron transport chain is it means that as an energy source ketones pack a more powerful punch okay they get into the cell faster and they have more potential energy than glucose does that’s just a really powerful thing i could go on and on i have other videos that explain that in more depth but quite frankly it’s complicated and i don’t want to bore you with the details then the one that i think is very very important especially this day and age you have a greater microbiome effect okay 16 hour fast great 24 hour fast great 48 hour fast great great great because you actually give your body a chance for the janitorial crew to come in and clean you cannot clean an office building if you still have a bunch of people in the office you gotta wait for them to leave for the janitorial crew to come in and really do a good cleaning job well 48 hour fast we leave plenty of room for the last person to leave the office now the scandinavian journal of immunology published a study that found there was a greater clearance of bad pathogens during a fast great we get rid of salmonella we get rid of bad bacteria potentially allowing good bacteria to grow take note of that because it’ll be on this next little piece that i’m going to explain in a second there’s a hypothesized activation of what’s called mct1 which is a genetic pathway to again turn white fat into brown fat that has to do specifically with the gut biome just proving that fasting affects the gut biome which consequently affects our overall fat deposition and where we gain fat lastly on this more autophagy we get more autophagy more cellular recycling with a 48 hour fast the deeper we get into a fast more autophagy occurs but after a 72 hour fast for instance autophagy doesn’t necessarily continue to increase it’s not linear it doesn’t just keep going up up up up there is a line of diminishing return you get the most bang for the buck with a 48 hour fast i’m really excited for you to join me with this so here’s what we’re actually going to do here’s the process okay i want you to stop and read this number one like i said i want you to download that xero app okay that’s going to be really important it’s going to help you out and quite frankly it gives us all a way to be a part of the community together so i just highly highly highly recommend you check it out it’s down below in the description prior to starting this fast the night before you start okay then your last meal should be low fat and low carb the reason is i want you to be able to a get into ketosis faster during your fast okay but low fat because i don’t want your body to have more fats to have to burn through exogenously i want you to activate that ppar alpha that i talked about over here as soon as possible and low fat will make that possible but we’re just talking about your last meal i just wanted to digest fast but then during your fast water is okay coffee is okay black tea is okay no creamers no sweeteners keep it simple water black coffee green tea or black tea or macho whatever plain up that’s it straight and simple now as far as minerals go i’m okay with you taking some potassium i’m okay with you taking magnesium and i’m okay with you adding salt if you have an electrolyte that you like to use go for it but i even encourage you in this particular case for a 48 hour fast let’s try to keep it clean and try to avoid even stevia and munford if we can moderate activity is good to go i don’t want you to train any harder or any easier than you ordinarily would okay i want to keep the variables out of the equation and just let the fast do its job but on the second day of your fast i want you to do more aerobic type work go for a low intensity walk or run reason is is at this point you’re producing ketones at this point you’re oxidizing fat as your primary fuel source so you might as well do an exercise that leverages that high intensity work is going to demand glycogen gonna demand carbohydrates and they’re gonna evacuate out of your glycogen into the bloodstream i’d rather you just straight burn those ketones and get all these anti-aging effects then i want you to reduce your cortisol levels prior to breaking a fast how do you do this relax you need to be in a relaxed state i can’t overemphasize that don’t hastily break your fast relax bring your cortisol levels down because if your cortisol levels are elevated when you break your fast you will store more of the food that you consume in a negative way which leads me to how to break your fast bone broth would be the recommended way your gut’s going to be sensitive your gut mucosal layer will be kind of tender after a long period of time without eating so eight to twelve ounces of simple bone broth and then move on to a lean protein meal literally just a protein shake or heck just some lean protein some lean turkey some lean chicken keep it lean i want just to absorb the protein fast plain and simple then 60 minutes later or so then enjoy a more delicious meal but that breakfast meal is so important and i cannot overemphasize that enough okay then the next day this is just an added bonus remember how i said the bad bacteria is going to die off during your fast well that means you’re left with good bacteria for the most part at least based on some of the clinical stuff i’ve seen okay so if you’re left with good bacteria you might as well pour some water on that make it grow right so in this case ghee because it’s a short chain fatty acid so have lots of ghee the next day after you break your fast also have some resistant starch you can do a quick google search on that resistant starch is going to be like even a potato that’s been heated and then cooled down or some green banana flower anything like that do some searches on resistant starches it’s too many to list okay and then prebiotic fibers artichoke asparagus onions garlic why they grow bacteria that is already existing in your gut if you have good bacteria in your gut and low bad bacteria you’re going to just grow more of that good bacteria and it’s going to give you a more diverse gut biome and you’re going to be in a really great situation i’m so excited to be able to do this together so make sure you’re doing it as a community and i’m going to start tomorrow which is april 20th but it doesn’t matter it’s irrelevant because people are gonna watch this video all the time do it with me use the app track it have fun this is how you do a 48 hour fast see you soon

This Post Was All About 48 Hour Fasting Challenge! Instructions and Benefits.
48 Hour Fasting Challenge! Instructions and Benefits

Here’s The Video Description From YouTube

Please hit that red SUBSCRIBE button!
Check Out Zero Fasting & Join Me On This 48-Hour Fast!

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

Join my Email List:

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Questions that will be answered within this video:

– What does this 48-hour community fast entail?
– How do you properly do a 48-hour fast?
– What should you eat before the fast?
– What can you consume during the fast?
– How should you break your fast?

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/#S10title
https://www.frontiersin.org/articles/10.3389/fnut.2019.00063/full
https://www.cell.com/action/showMethods?pii=S1550-4131%2817%2930504-1
2

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Intermittent Fasting: Which Meat is Best to Break a Fast? (Poultry, Fish, or Beef)

Intermittent Fasting: Which Meat is Best to Break a Fast? (Poultry, Fish, or Beef)

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This Post Was All About Intermittent Fasting: Which Meat is Best to Break a Fast? (Poultry, Fish, or Beef).
Intermittent Fasting: Which Meat is Best to Break a Fast? (Poultry, Fish, or Beef)

Here’s The Video Description From YouTube

Please hit that SUBSCRIBE button in the bottom right hand corner of video!
Try Thrive Market today!

Check out my fasting essentials bundle from Thrive Market:

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

Join my Email List:

Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc):

Follow More of My Daily Life on Instagram:

Questions that will be answered within this video:

– Why is breaking your fast so important?
– What is the safest way to break a fast?
– Which are the best meats to break a fast with?

References

4

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5 Foods To NEVER Break Your Fast With – Intermittent Fasting Mistakes

5 Foods To NEVER Break Your Fast With – Intermittent Fasting Mistakes

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More specifically, you want help with 5 Foods To NEVER Break Your Fast With – Intermittent Fasting Mistakes?

This Post Was All About 5 Foods To NEVER Break Your Fast With – Intermittent Fasting Mistakes.
5 Foods To NEVER Break Your Fast With - Intermittent Fasting Mistakes

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Join my Email List:
Check Out All My Pantry Essentials from Thrive Market:

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc):

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Questions that will be answered within this video:

– Why is what you eat to break a fast so important?
– Is your body more sensitive after fasting?
– Which foods should you avoid when breaking a fast?

References

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/fractional-magnesium-absorption-is-significantly-lower-in-human-subjects-from-a-meal-served-with-an-oxalaterich-vegetable-spinach-as-compared-with-a-meal-served-with-kale-a-vegetable-with-a-low-oxalate-content/D44B642494EA1D2F55852C8D92A9F602
https://onlinelibrary-wiley-com.ezproxy.lib.gla.ac.uk/doi/pdfdirect/10.1002/mnfr.200900099
https://books.google.pl/books?hl=en&lr=&id=UEy0DAAAQBAJ&oi=fnd&pg=PP1&dq=The+vitamins:+fundamental+aspects+in+nutrition+and+health&ots=BvGqTwGqw_&sig=3x9ODkSZt8xCn_RalnVJtFuipjY&redir_esc=y#v=onepage&q=The%20vitamins%3A%20fundamental%20aspects%20in%20nutrition%20and%20health&f=false
https://pubmed.ncbi.nlm.nih.gov/6185981/
https://www.sciencedirect.com/science/article/abs/pii/S0946672X96800149

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