Official Intermittent Fasting Checklist (10 points in 10 minutes)
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intermittent fasting doesn’t have to be complicated in fact at the root of it it’s really simple and I know I have a lot of videos that complicate things and I understand so I wanted to create a 10 minute 10 item check list for intermittent fasting you can use this as a reference point whenever you just are gonna start intermittent fasting you just need a quick refresher so we’ll go ahead and we’ll dive right in but first I invite you to hit that red subscribe button and then hit that little Bell icon to turn on notifications so you never miss a beat now without further ado let’s dive in number one you start your fast when you finish your last meal okay it sounds super simple and sounds kind of obvious you be surprised how many people still wonder about it okay when you finish your meal is when you’re fast starts people wonder if they should wait for their digestion to occur and things like you don’t know when your digestion is done yeah that’s just way too much of a variable so we need look at it simply when you take that last bite of the meal and you swallow it that’s officially when your fasting period starts we need our insulin levels to be low and we also need our left hand levels to be low so what that means is if you start your fast like right at the time your meal started that’s not really fair okay so you wait until after you’re done with your meal and that’s when you’re fast starts okay number two consume green tea all the time here’s the thing green tea is powerful powerful stuff I sip on this stuff all the time when I’m fasting and the reason is not just because it’s caffeine and it stimulates all the different fatty acid mobilization and stuff like that it also contains something known as catechol o methyl transferase which is a big complicated thing that basically means this it stops the stopping of catecholamine breakdown what is that it means that it stops your body from stopping adrenaline all of that really means in simple terms is that adrenaline epinephrine is all really good when you’re fasting because that’s what mobilizes fat but you have mechanisms in your body that naturally stop that process green tea stops the stopping of that process so essentially it allows adrenaline to have a more powerful job now additionally in green tea is also high in theanine what does theanine do well the cool thing about theanine is that it makes you calm feening tilts your brain over towards more of what called the Gabba cycle you want to be calm and relaxed while you’re fasting because from a hormonal standpoint your body is actually kind of jacked up and elevated okay you’re stressed out because you’re fasting so you want your mind to at least be calm and it makes it so you don’t have the cravings it makes it so you’re a lot just cooler over all throughout you’re fast it just makes a better experience so green tea all the way ok the next piece use salt liberally and the main reason that I want to talk about salt is because of one particular thing it’s called the NS T receptors now basically what ends up happening is when you get cravings for something sweet a lot of times it’s the wires getting crossed so your sweet cravings are actually really coming from salt cravings and the wires get crossed it’s because of something called an NST receptor and it’s pretty complicated so when it comes down to fasting I’m always using Redmond real salt you’ve probably seen people talk about them online all the time I put a few dashes a few teaspoons in my water throughout the day while I’m fasting and it does not break a fast so I went ahead and I put a link down below in the description it’s salt ladies and gentlemen it’s inexpensive it’s not some expensive product I’m pitching or anything like that so there’s a link down below in the description you only want to be using high quality salt when you are fasting when you’re fasting you’re also depleting your minerals okay your insulin levels are lower so it causes your kidneys to flush out extra water and minerals replace the salt it will help you out number four is a simple one fast on your busy days okay you’re slaving away at work you know you’ve got a busy day you know you’ve got a busy day of travel where you won’t be thinking about food this is the best time to fast so I say this simply because you should look at your calendar you should look at your week and you say which day is busy and that is going to be the day that you fast simply because if you really set yourself up for success like that you’re gonna stick to the program a lot more if you set yourself up too fast on a day where you’re just gonna be at home on the couch that’s setting yourself up for failure because you’re gonna think about food all the time and then you’re gonna just deplete that element of mastery that comes from fasting in the first place number five is working out fasted hey come here and take a look at this you see this area this is a gym I hit it when I’m fasted okay I had the luxury of having my gym right here so I can just kind of workout whenever I want but I know that people really try to find the best time well no matter what workout in a fasted state ok here’s what happens you have these things called intra Maya cellular triglycerides they’re fat deposits that are basically inside your muscles and when you are training in a fasted state multiple studies have shown that you recruit those fats for energy first meaning you burn a lot more fat you burn two to three times as much fat training in a fasted state as you do otherwise so it doesn’t matter when in your fasted State you train as long as it’s at least eight hours after your last meal ok so if you wake up in the morning and you want to train that’s great or if you want to wait until the end of your fast that’s great as well ok the next one is the biggest one do not break the cardinal rule of intermittent fasting which is combining fats and carbs when you break your fast when you break your fast you should be eating something lean and clean ok like for instance we’ve got this I’ve got albacore or chunk light tuna in water or some lean chicken or some lean beef that does not have a lot of fat in it really lean stuff I see a lot of people they want to load up on the macadamia nuts they want to load up on the fruit and they’ll combine them that is one of the worst possible things you could do because at the end of a faster insulin sensitive so whatever you take in your body’s gonna store but if you take in sugar or carbohydrates and you spike your insulin up and then you take in fat along with it guess what’s getting stored sugar causing the storage of fat you are much better off to eat the lean clean protein first and then wait a little bit and then have a little bit more of a mix right when you break a fast you are sensitive and that is a cardinal rule number seven if you are fasting over 16 hours do not fast back-to-back days it’s simple ok if you fast back-to-back days you’re gonna start finding that eventually your calories are restricting restricting restricting until your metabolism is slowing down I understand the intermittent fasting is an eating pattern in a lifestyle but it should still act as a spontaneous caloric restriction the benefits of a fast come from sort of the shock of that spontaneous caloric restriction I am fearful that if you fast too many days in a row you will develop micronutrient deficiencies because you simply aren’t eating enough and you’re gonna end up slowing down your metabolism so the rule of thumb is if it’s under 16 hours you’re okay to go back-to-back because you’re probably getting enough food in that eight hour eating window but if you start pushing it to 18 hours or longer do not fast back-to-back days and give it a day in between number eight is a big one and that is simple if it is not coffee or tea and it has calories it breaks you’re fast plain and simple coffee and tea are the only exceptions to the calorie rule because we’re talking one two three calories maybe five and the polyphenols in coffee and tea vastly help the fasting mechanisms anyway so I’m okay with three calories coming from coffee because of its positive effect on a fast so anything that is not coffee or tea that has calories will break your fast number nine is a very important rule try not to eat out at restaurants or any eating establishments on days that you fast unless you’re experienced if you’re an experienced faster then you know what to eat and your body’s adapted its metabolically flexible and adapted to that but when you’re first starting out on an intermittent fasting journey it is best to be able to have your meals controlled the most important period of time of an intermittent fasting lifestyle is not when you’re fasting it’s when you’re eating because your body is sensitive and if you go out to a restaurant you cannot control what you’re consuming sure you have the benefit of caloric restriction and reallocation but trust me you’re going to be absorbing so much in the way of bad stuff just control it but then once you get season then you know what you’re doing then you can have a little bit more flexibility just trust me on this at least for the first few months and number 10 this is an important one in your checklist most supplements should be allocated to the end of a fast so when you’re actually eating why is this well first of all a lot of supplements break a fast anything that’s a soft gel or a fish oil or anything like that breaks a fast it’s an oil the other things like vitamin C and stuff like that they are antioxidants we are fasting because we want an encouraged stress response in the body we want our bodies stressed out because that’s how we are adapting to overcome said stress fasting is stressful and we want to adapt to it if you take a vitamin C or an antioxidant you’re reducing the level of stress on your body and therefore reducing the effectiveness of the fast the only exception to this rule are going to be minerals I’m okay with minerals I’m okay with magnesium potassium sodium phosphorus things like that even zinc and copper we can dive into a lot more detail on all those the fact is I have so many videos that break all this stuff down but I wanted to put it all in one clean clear spot so as always make sure make sure make sure if you have any ideas for future videos you put them down in the comment section below we read those things and also make sure you hit that subscribe button once again and then when you turn on notifications this is a really important thing you hit that bell but you want to make sure you turn on all notifications not just personalized notifications that way you always see when I’m posting a video or whenever I’m going live what you don’t want to be missing now down in the description I’ve also linked out to some of my more popular intermittent fasting videos that might break things down in some more detail people like this channel for the science they like it for the detail but they also trust me as an authority and the resource so sometimes I have to do these shorter videos that don’t go deep into the science but if you want deep science you want to know what’s happening in your body down in the description we’ve laid out some of more popular videos so please please please keep it locked in here and I’ll see you in the next video
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Here’s a 10 minute intermittent fasting checklist. I know, My videos can be long packed with (sometimes) A LOT of science, I get it. So, here is a short, sweet and straight to the point video. Rather you are just starting off, need something to reference or just need a quick reminder. The video is a perfect “pocket sized” guide for your IF questions.