Intermittent Fasting, Exercise and Stored Sugar
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hey I’m back today we’re going to talk about fasting exercise in your glycogen reserve okay now what happens when you fast as it causes a mild stress in the body the body then adapts by increasing the resistance to stress and resistance to disease all sorts of really cool things happen at the gene level that improve inflammation autoimmune issues because the body is basically in this repair mode okay so it’s a very positive things that happen and also you have a decrease in oxidative stress so you’re gonna have less degeneration you can have all sorts of benefits but in order to achieve the benefits from fasting you must fast for at least 16 hours just realize that the frequency of eating decreases the benefits so if you’re gonna eat with an eight-hour eating window just do two meals and over time if you want to improve the benefits go down to one meal a day and that will increase the fasting time so in order for you to get into a fasting state to get the benefits you need to deplete your glycogen Reserve and get into fat-burning where you’re actually living off of your own fat and ketones and you have about 1,600 to 2800 calories of glycogen stored in your liver and in your muscle now most of the glycogen is stored in your liver okay and some is stored in your muscle the glycogen that’s stored in the muscle can’t be used for the rest of the body it can only be used for your muscle and this is why we recommend this thing called exercise okay to speed up the process now if you were going to do no exercise in just your daily activities you could deplete your glycogen Reserve within 12 to 22 hours okay if you’re gonna do mild exercise let’s say you’re going out for a jog or a bike ride not that much of a high pulse rate just a moderate higher pulse rate it would take between 60 to 90 minutes to deplete your glycogen Reserve and if you did high-intensity interval training it would only take twenty to forty minutes of exercise to deplete this glycogen reserve so you can see that if you add exercise you can speed up the process and speed up the improvement what we want to do is we want to switch from sugar burning or running off of your sugar you’re a stored sugar to burning fat okay this is where you see most the benefits now when you add exercise to fasting and you’re adapted to fat burning it’s gonna happen very smoothly and you won’t have a bit very many problems and you’ll feel really good and you won’t have any issues with blood Sugar’s but when you’re just starting out you’re going to be not adapted yet and you may see a drop in performance with your exercise with some fatigue and some blood sugar symptoms all that means is you haven’t fully adapted yet to fat burning because you either haven’t given enough time or when you’re eating a meal it’s the wrong meal you’re eating carbohydrates when you’re doing fasting you’re not doing a keto plan and that could be the problem because as soon as you start adding the carb meals in there you’re not only going to actually retain fluid and have a problem with digestion it’s going to make it harder to adapt okay you’re not going to fully adapt and you may find that when you add exercise that you don’t have the positive benefits that you want okay so what we want to combine is healthy ketosis with fasting with exercise to optimize the benefits from fasting alright guys thanks for watching so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications daily notifications that sounds weird well I’ll just remind you on a daily basis about that
This Post Was All About Intermittent Fasting, Exercise and Stored Sugar.
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In this video, Dr. Berg talks about fasting-exercise and the glycogen reserve. When you fast, it causes mild stress in the body, the body then adapts and increase the resistance to stress and disease and the body is in repair mode.
In order to receive the benefits of fasting, you must fast for at least 16 hours and the frequency of eating decreases the benefits. In order for you to get into the fasting state to get the benefits, you need to deplete your glycogen reserve and get into fat burning where you are actually living off your fat and ketones. There is about 1600 to 2800 of glycogen stored in the liver and in your muscle. The glycogen that is stored in the muscle can’t be used in the rest of the body. Adding exercise speeds up the depletion of glycogen reserve.
Depletion of Glycogen Reserve:
• No Exercise – between 12 to 22 hours
• Mild Exercise – between 60 to 90 minutes
• HIIT – between 20 to 40 minutes
When you add exercise to fasting and you are adapted to fat burning, you won’t have any issues with blood sugars and you will feel really good.
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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ABOUT DR. BERG:
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.
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