How to do Intermittent Fasting (pdf): Printable Guide
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hey guys this video is mainly for beginners and I’m gonna show you how to do in a minute fasting and actually give you a cheat sheet it’s down below you can click the link below and print it out and I actually detail exactly what you do step by step but I’m just going to summarize it right here now why is intimate fasting so powerful now when your body fast it does something very very interesting certain genetic switches turn on that put your body into a repair mode in a healing mode so your inflammation drops your brain cells start growing and it’s a survival mechanism because if there’s no food around and you’re starving your body has to survive better you have to think better you have to you have to be not have hunger and that’s within a minute fasting your hunger goes away you don’t have cravings anymore so it makes it a lot easier but your brain cells start to grow it’s very interesting so your cognitive function improves so where do we start we start where most people are at which is like six meals and I’m talking including snacks in that as well a lot of people are snacking through the day and they snack at night and unfortunately they’re just eating too frequently the problem with that is every time you eat you trigger this hormone called insulin and now we have high insulin and now we become a pre-diabetic and there’s so many conditions connected to that and you don’t even want to go down that road so this is very very very bad okay now the first step is to do three meals today no snacks so at this point what we want to do is we want to eat correctly and what I’m gonna recommend is something called healthy ketosis if you click down below I have a video that will then allow you to download like an acceptable food list so you can find out what you should eat on this program because you want to combine in a minute fasting with healthy ketosis together if we do that we can really get the body healthy so three meals and when you eat this certain way you’re it’s going to make it easier because your body is then going to adapt to fat-burning that takes about three to five days to get into that mode where you’re actually living off your fat our bodies have I mean a skinny person has over a hundred thousand calories of fat sitting there on their bodies in storage we only have 1700 calories of stored sugar our bodies were not on a survival mode not meant to live off the stored sugar but that’s what people are living off of and that’s why they’re so dependent on food what we want to do is we want you to run off your fat fuel this is healthy and it should be a primary fuel that you use simply because our bodies have so much of it so and when you actually convert to fat-burning which you have to combine in fasting without the ketosis you all start tapping in the fat what’s going to happen is your your hunger is gonna go way way way way down and here’s the rule if you’re not hungry don’t eat go as long as you can because why would you want to break the fast with eating because you’re in fat burning might as well ride the wave and allow your body to just burn up some of this this stored reserve or a potential energy we’re going to call it so we go from three meals no snacks down to two meals a day now for some people they need to add more fat to the meal to make it easier to be more satisfied to go longer as far as your breakfast goes usually what’s going to happen after about three days you’re not going to be hungry in the morning so if you’re not hungry in the morning don’t eat because if you do it’s going to stimulate insulin and now your sugar is going to come down because insulin pushes the blood sugars down you’re gonna end up with lower blood sugar and that’s when you’re gonna be hungry so you weren’t hungry until you ate now you’re hungry an hour later that’s what we’re trying to avoid so start to eat only if you’re hungry let’s say you’re hungry now at 10:00 in the morning and then 11 a morning until eventually you don’t even need a breakfast anymore a lot of people are at two meals a day okay and there’s a thing called an eating window it’s basically the time between the these meals right here so some people if they have to snack they’ll do it within the eating window okay verses in the fasting period over here so now the next step after two meals is to start to push these two meals together closer so if we push them closer to let’s say four hours a four hour window of eating that gives us 20 hours of fasting okay now a lot of times when you actually read about in a minute fasting there’s different ratios that people are doing like 4 to 20 6 to 18 that basically means the 4 hour window of eating 20 hours of fasting or 6 hours of eating 18 hours of fasting or 8 hour window – 16 hours of fasting so we want to kind of keep improving this especially if you need to lose weight and you need to improve something in your body whether it’s inflammation an immune problem a body organ issue dementia something very interesting happens when you do a 6 to 18 a six hour window of eating and an 18 hour fast okay what happens is you go into a toff ajit what is that it’s where the body starts eating up its old damaged protein it starts to recycle like a self-cleaning oven cleaning up all the old crap in the body like dead proteins altered proteins and damaged mitochondria and even viruses and bacteria and Candida it starts cleaning all this stuff up that’s when you start to look younger feel younger you have less stiffness in the body so this happens at 6:00 our eating window and 18 hours of fasting and then when you go to 20 hours it’s going to be more okay so here you are at a four hour window of eating and a 20 hour fast so if you want to take the next level what you do is you just do what’s called oh man that means one meal a day okay a lot of people are doing this probably not as many as doing this but a lot of people are doing this especially if they’re over the age of 50 and their metabolism is slow and they have a thyroid issue and they want to lose weight but not even necessarily those people a lot of are actually fit they do one meal a day just they just feel better because you’re burning your fat and what happens when you do that as your body starts conserving nutrients it starts to retain nutrients so you’re going to be eating less calories because there’s no way you can have the same calories of three meals but you don’t need the nutrients as much anymore because your body’s holding on to those nutrients the same thing with protein so you’re not going to lose muscle you’re not going to do anything because you have these enhanced hormonal factors like growth hormone and you have retention of nutrients so you eat this one big meal right here and then you you go for what 20 23 hours of fasting and then some people do prolonged fasting that’s in another video but the point is that this is a summary of what you’re gonna do and you can download the cheat sheet on this that explains in detail step-by-step so click down below download it print it out and get started immediately 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 how about that
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Dr. Berg talks about how to do intermittent fasting. This video is intended mainly for beginners or new to intermittent fasting.
Why Intermittent Fasting is so powerful?
The body does something very interesting when you are fasting. Certain genetic switches turn on that put your body into the repair or healing mode. The inflammation drops, brain cells start growing, cognitive function improves, and hunger and cravings goes away. In a 6 hour eating window and 18 hours of fasting, autophagy happens where the body starts recycling up old damaged protein, viruses, bacteria, damaged cells and many more to make you feel and look younger.
• Start with 3 meals and no snacks.
• It takes 3 to 5 days to get into keto adaptation mode
• Don’t eat when you are not hungry
• Do 2 meals a day with a 4 hour eating window
• OMAD – One meal a day
Dr. Eric Berg DC Bio:
Dr. Berg, 52 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. 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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