New Science on How to Break a Fast (Intermittent Fasting Guide)

New Science on How to Break a Fast (Intermittent Fasting Guide)

New Science on How to Break a Fast (Intermittent Fasting Guide)

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there’s some new evidence on breaking a fast yep that’s one thing that I talked about quite frequently is what to break your fast with should you read this should you not eat that well this is less about what exactly you should eat and more about some important things that you should be paying attention to so some recent science has really brought to light what we need to be paying attention to when it comes down to breaking our fast as far as our specific hormones are concerned particularly in the world of cortisol now we know of cortisol as this bad hormone but in reality it’s actually quite good for us during a fast we just don’t want it elevated while we break it fast so we have to apply some specific measures to get our cortisol levels a little bit lower and I’m gonna explain how exactly this works hey we’ve got new videos coming out almost every single day these days ok like 7:30 a.m. Pacific time we got new videos coming out so make sure you’re keeping it locked in here and always paying attention there’s a red icon for you to go ahead and subscribe and then there’s a bell icon for you to turn on notifications so you never ever miss a beat also after you watch this video I want you to go check out super fat so these guys are really interesting they’ve put together some pretty interesting nut butter packets and it’s not like the normal nut butter packets you see okay these guys have combined MCT they’ve combined coffee they’ve combined probiotics macadamia nuts they’ve really put it all together in a really interesting way ok not only does this stuff taste awesome but it’s really good to have after you’ve been fasting and you want something that’s kind of easy on the gut or you just want something that’s gonna fill you up and make it so you don’t binge after you’re fast so be sure to check them out down in the description but make sure you watch this video first and then you might have something a bit more applicable as well alright so what we have found now recently is that while you’re fasting cortisol levels are high okay but they’re not high chronically they’re high in pulses meaning our morning pulse of cortisol might be a little bit bigger or our afternoon pulse of cortisol might be bigger but they don’t say elevated throughout the whole time so what we have to understand is the relationship between cortisol and insulin okay here’s where everything is to be broken down for you when we eat food our insulin is spiked no matter what we eat we have a little insulin spike whether we carbohydrates proteins or fats our insulin is spiked okay cortisol is only going to cause us to store fat when it’s combined with insulin so let me explain it like this if you have chronically high levels of cortisol because you’re chronically stressed you’re only gaining fat during the times that you’re stressed and eating okay if you’re stressed during a fast and your cortisol levels are high it doesn’t cause you to gain fat it doesn’t magically just pull that from other places and make you deposit it in your belly no in fact cortisol helps you burn fat cortisol turns on fat burning hormones it turns on hormone sensitive lipase so during a fast spikes and cortisol are very high but the moment that we eat we don’t want core salt to be high so when we break our fast we somehow have to get our cortisol levels lower before we eat and spike our insulin because remember course all high plus insulin high equals fat accumulation specifically in the belly insulin being a little bit high without cortisol being high isn’t nearly as bad okay so what we have to do is find a way to get our cortisol levels low so first off you can relax a lot try to get your stress levels nice and low but when you’re fasting it’s gonna be hard to have that happen anyway you’re already physiologically stressed so what I have figured out is in the couple of hours leading up to breaking a fast try to consume a little bit of cinnamon in your water start adding this is new stuff there’s stuff that I’m learning so adding a little bit of cinnamon to your water or consuming some tea that has cinnamon it is going to help you out a lot here’s why cinnamon acts like insulin in the body okay so what it does is it triggers the cells to open up in the same way that food would when we eat food insulin spikes and it tells the cell to open up that’s the job of insulin okay you eat insulin spikes and knocks on the cell door and says hey cell foods here open up it’s like it’s like the bellboy okay so what happens is cinnamon is a bellboy but not an official bellboy so it doesn’t actually have anything to do with insulin so if we had a little bit of cinnamon it makes it so the excess blood sugar that is in our body gets into the cell and it can drive our cortisol levels a little bit lower another thing you want to do is you want to add some extra salt towards the end of your fast and this isn’t just to keep you minerally balanced no cortisol has a direct relationship with salt so if our salt increases for a little bit our body backs off production of what’s called aldosterone okay that slowing down of aldosterone Alton I’m oversimplifying this but basically what it does is it makes it so cortisol levels do get a little bit lower now what’s really important about breaking your fast is no matter what try to break your fast with just some lean protein okay what’s going to happen is lean protein doesn’t have as big of an insulin spike there’s a study that was published in the Journal of physiology and behavior that found that when you eat food that has carbohydrates in it or a high amount of carbohydrates you have a big cortisol spike compared to when you eat higher protein or higher fat so what we need to do is we need to eat foods that suppress chorus all or make it so that cortisol doesn’t go higher okay if we carbs when we break too fast no matter how clean those carbs are it can bring cortisol levels a little bit higher in conjunction with that insulin so we have to eat a small lean protein meal first so that our cortisol levels come down and we don’t have a big spike in insulin so by tag-teaming and doing that together a little bit of cinnamon a little bit of salt and a little bit of protein when we do break our fast that makes it so that course all levels go down but also at the same time makes it so that of course the cinnamon is bringing the glich blood sugar down and bringing the insulin levels down so it’s just a simple thing it’s something that I’ve learned recently and something that I wanted to share so that you could apply it to your fasting okay remember there’s full breakdowns on what you can do to break a fasts and all the stuff and I’ve done other videos on those and you can see those all over my channel but this is something new and hopefully it gives you a quick breakdown of how you can break your fast based on some new emerging science as always keep it locked in here on my channel and I’ll see you 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New Science on How to Break a Fast (Intermittent Fasting Guide) – Thomas DeLauer

There’s some new evidence on breaking a fast. Yep. That’s one thing that I talk about quite frequently, is what to break your fast with.

Some recent science has really brought to light what we need to be paying attention to when it comes down to breaking our fast as far as our specific hormones are concerned, particularly in the world of cortisol.

Now, we know of cortisol as this bad hormone, but, in reality, it’s actually quite good for us during a fast. We just don’t want it elevated while we break a fast. We have to apply some specific measures to get our cortisol levels a little bit lower. I’m going to explain how exactly this works.

What we have found now recently is that while we are fasting, cortisol levels are high, but they’re not high chronically. They’re high in pulses, meaning our morning pulse of cortisol might be a little bit bigger or our afternoon pulse of cortisol might be bigger, but they don’t stay elevated throughout the whole time.

What we have to understand is the relationship between cortisol and insulin. Here’s where everything is going to be broken down for you. When we eat food, our insulin is spiked.

No matter what we eat, we have a little insulin spike. Whether we eat carbohydrates, proteins, or fats, our insulin is spiked. Cortisol is only going to cause us to store fat when it’s combined with insulin.

In fact, cortisol helps you burn fat. Cortisol turns on fat-burning hormones. It turns on hormone-sensitive lipase. During a fast, spikes in cortisol are very high, but the moment that we eat, we don’t want cortisol to be high.

When we break our fast, we somehow have to get our cortisol levels lower before we eat and spike our insulin. Remember, cortisol high plus insulin high equals fat accumulation, specifically in the belly. Insulin being a little bit high without cortisol being high isn’t nearly as bad.

First off, you can relax a lot, try to get your stress levels nice and low. When you’re fasting, it’s going to be hard to have that happen anyway. You’re already physiologically stressed.

What I have figured out is in the couple of hours leading up to breaking a fast, try to consume a little bit of cinnamon in your water.

Adding a little bit of cinnamon to your water or consuming some tea that has cinnamon in it is going to help you out a lot. Here’s why. Cinnamon acts like insulin in the body.

What it does is it triggers the cells to open up in the same way that food would. When we eat food, insulin spikes, and it tells the cell to open up.

Another thing you want to do is you want to add some extra salt towards the end of your fast. This isn’t just to keep you minerally balanced.

No, cortisol has a direct relationship with salt. If our salt increases for a little bit, our body backs off production of what’s called aldosterone. That slowing down of aldosterone ultimately.

By tag teaming and doing that together, a little bit of cinnamon, a little bit of salt, and a little bit of protein when we do break our fast, that makes it so that our cortisol levels go down, but also, at the same time, makes it so that, of course, the cinnamon’s bringing the blood sugar down and bringing the insulin levels down.

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