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it’s time for some intermittent fasting QA but we’re not stopping there we’re going all the way down the line from the videos that were posted on my channel the week of October 29th so what I have here is I have a bunch of questions that all came from my channel for all the videos that were posted last week so I’m gonna do is I’m gonna go ahead and down the list I’m gonna answer some of the most common questions also some of the questions that I think are going to be the most interesting for people and that a lot of you might be wondering but maybe we’re so forthright when it came down to asking in the comment section so first off if you haven’t already make sure you hit that subscribe button we got new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time and like you’re seeing in this video right here one of the only channels that actually takes the time to answer your questions once a week as well so let’s get right to it so the first video is how to do intermittent fasting the complete guide ok this video absolutely wrecked shop I cannot believe how many views it already has it clearly clearly had the information that people wanted so some great questions so first one I want to answer the wand is incredible channel says how long should someone dry fast for I’ve been doing short drive fast six hours three days a week but I’m rewatching your fasting video you’re saying should regularly fast sixteen hours all right essentially I want to answer this quickly dry fasting is extreme and you should really be pushing it a little bit further than six hours but doing it infrequently so let the extremeness for lack of a better term of the dry fast really do the work so like maybe every three months or so do a good maybe twenty four hour drive fast and you’ll be in good shape alright so Cheyenne give it chien I think I’m saying that right says I usually start my fast around 4:00 p.m. usually drinking a protein shake and then work out late at night and break my fast in the morning is that going to lead to muscle loss because I don’t eat before after my workout first and foremost no it’s definitely not in fact training in the middle of your fasting period is quite good yeah that way you’re putting yourself in a great great opportunity to burn some fat so don’t even worry about that at all you’re gonna be a far enough position into your fast that you’re gonna have those ketone bodies that are actually protecting your muscle to begin with she has that beta hydroxy butyrate those ketone bodies that are produced when you’re fasting those actually promote protein synthesis and actually stop the breakdown of protein so you’re good alright then agent K says how does sweetener trigger an insulin spike basically it has zero calories calories trigger insulin response not the taste of sweeteners well agent it’s actually pretty interesting so it’s not necessarily the calories that trigger insulin response always research is starting to show that the excitotoxin that are triggered because of sweeteners so for example the glutamate responds to get in the brain might actually communicate with pancreatic beta-cells so it’s still a little bit of ambiguous and it’s tough to tell honestly it’s not worth the risk in my opinion why add those to the mix if you absolutely don’t need them alright the next question comes from Zac is cool it says I’ve started intermittent fasting for the last three months it brought great results and I lost 23 pounds of weight but then my stomach is often in pain during the fasting period and the problem gets even worse when I consume apple cider vinegar during the fasting period any advice on how to protect my gut during the fasting window alright so Zac what you’re gonna want to do is you’re gonna want to start incorporating collagen protein when you don’t fast so when you’re not fasting start adding collagen into the mix now I recommend getting some kind of collagen that works well some true collagen peptide like maybe the Great Lakes collagen or something that you can find at a grocery store it’s almost like the gelatin type collagen not just the usual collagen protein that you might get from like a keto store even though I’m a fan of those you want to get for something that’s gonna be a higher gelatin content to help really rebuild that gut go for that and start using that when you break your fast and over time it should start to support it a little bit more so the next one comes from Marcus Sepideh he says quick question on breaking a fast you say not to mix fat with carbs does that mean if I want to break my fast with fats and protein I can’t have a single carb alright so you can still have a carb but it needs to be a car that’s coming from like veggies and things like that so you don’t want to be mixing fats and carbs if you’re gonna be having a good insulin spike if you’re having some broccoli you’re gonna have such a small insulin spike it’s not a big deal you just don’t want to be combining like an actual carb carb okay so things like broccoli things like the veggies you’re all good there I just don’t want you going and having starch and then having fats along with it Henry ray says do you take anything after your morning workout like a protein shake or you just wait until you break my break your fast Henry I completely wait until I break my fast so I pride myself on finishing my workout and then just having some water and maybe some caffeine that’s literally it like I might go and have some iced tea or something like that that’s it for me that’s all I need I like the effect of being able to continue to burn fat throughout the rest of the day don’t worry you’re not going to burn muscle all right Alex says what about electrolytes are they important to take while fasting yes they are depend where you live and what kind of climate you’re in how much you’re sweating how much you’re working out all that stuff your stress level it is very important magnesium and potassium are very very important and sodium is very important so if you add those three into the mix you’re in really good shape I also recommend just sipping on some electrolytes throughout the day Carlos says in order to maximize fat loss and not offer G during my intermittent dry fasting what would be better to drink just once after I wake up water with lemon and ACV black coffee or a combination of both combination of both ACV is my jam and coffees also my jam don’t mix them into one drink though that’s kind of gross think vesting says hi if keto allows for low carb up to 30 grams a day and I’m on one meal a day it says I can’t mix fat with carbs so when can I take coffee with sugar I want to restrict my eating window so as to maximize fasting benefits any help appreciated honestly in your case your is gonna be so insulin sensitive you wouldn’t really want to mix fat with carbs until you at least have I don’t probably the end of your meal I mean the quite frankly though you should probably avoid it that’s one of the rules of Oh mad that I would say is you don’t really want to be mixing fats with carbs that’s in my opinion what makes omadd’s so hard is because you’re trying to consolidate all to one meal which means you have to break some of these cardinal rules so it’s a hard one to answer to be quite quite honest with you okay then Angela Bush says you said don’t mix carbs with fat is that just for the first meal can you add stevia or coffee if you don’t drink bone broth what’s another good substitute ok so when you break your fast you should not be mixing fats with carbs but a couple hours later it’s not as big of a deal okay you’re just very insulin sensitive when you first break your fast stevia is okay to add your coffee and your last question if you don’t do bone broth honestly you can just omit it but you can also have like a little bit of collagen protein that can do the trick too Kathryn says can you still build muscle and recover if you don’t eat after your workout absolutely you definitely can in fact protein synthesis stays elevated for 24 hours so you’re totally good there chop breaker says so when you say not to combine fats and carbs does that include oils and salads or other vegetables yes it does but hopefully you’re not putting carbs and starches on your salad so if you’re talking about again in the broccoli maybe some zucchini a little bit of things on your salad you’re okay there with some oil CQ says well taking casein at the end of the eight-hour eating period to lay the fasting period good good question I wouldn’t say it delays it but it’s definitely gonna make it that you’re digesting that food a little bit longer so it could make it so you take a little bit longer to get into that fasting period but technically the fast begins when you stop eating I will say though get rid of the casein protein its carcinogenic it’s not good for you and it’s definitely not doing your gut any good ok the next video popular food myths Thanksgiving dinner debunked keto trucker says hey Thomas I normally brine my turkey with brown sugar water and salt is there an alternative using brown sugar actually the LeConte oh stuff that I talked about the LA canto monk fruit erythritol mix that’s a way to go that’s definitely gonna be a really solid when they have a golden version too so it’s almost like using brown sugar SOT Chuck gin that’s a hard thing to say sorry since lean proteins such as turkey meat highly increases insulin should the advice only be dropped the carbs increase the fat to avoid a peak of insulin to avoid dizziness not necessarily I mean you should just drop the carbs but it’s Thanksgiving I mean you’re gonna have some carbs realistically unless you’re like diehard keto and you’re not gonna do the carbs at all so just go for the lower glycemic carbs if you can it’s really just an explanation as to why the sleepiness occurs not necessarily how to avoid it so the Bulgarian wolf says direct does orexin gets suppressed when you frequently overeat or is there a different reason so in that video I talked about orexin and how it has a role in terms of fat loss and how it has a role in terms of gastric emptying and all that yes in short if you overeat a lot orexin does get suppressed because it is released when you are eating a large amount so if you overeat a lot you’re not gonna have that as much of a result with it and not gonna get the benefit that occurs sometimes alright and then we have the next video was this was another really big one how long should you wait between meals this one was very popular monkey de Jesus says if calories in and calories out matter and this close technical system formula explains our biological bodies why even care about insulin to lose fat why detox like you’re telling no calories in and calories out matter but it matters at a different scale from what we might always look at I say we always look at calories in calories out over the course of 24 hours but we shouldn’t be doing that 24 hours is man-made we should be looking at it over the course a different time okay so in this hour my calories in calories out might be different from another hour my hormones might be causing my resting metabolic rate to be more elevated at this very point in time then 3 hours from now so kind of my point there Anthony city says what about while on keto does the same rules apply about spacing your meals out four to six hours apart yes in fact on keto they apply even more so because then it really allows your body to tap into the fat burning so Omar says so I don’t have to eat a pre-workout meal right that’s correct Omar in fact I recommend not eating a pre-workout meal whenever possible Kalina says just wondering will chewing gum between meals trigger insulin production generally not especially since most sugar-free gums are made with aspartame which doesn’t really have too much of an effect on insulin aside from what the exciti toxin effect might be in the brain all right here’s a killer video this video absolutely dominated so I’ve got a few questions from this one this was fasting what you can and cannot drink alright so Ola Bush says what about yerba mate a it has 1 gram of fiber you know your r’mante for some reason on the Nutrition Facts says it has fiber but it’s no different than any other tea so in my opinion you’re still good to go Joey says I’ve heard that sucralose can cause an insulin response due to how sweet it tastes and it tricks the body into thinking that carbs are being consumed is that really the case so again I answered this earlier but it’s kind of ambiguous it’s hard to really tell research is still trying to determine if the excitotoxin effect in the brain from the glutamate cycle does actually communicate with beta cells in your pancreas so can’t really answer that definitively but in short I would lean towards the yes just seikar says how about a splash of milk and coffee will that break a fast yes it will please do not eric says what i’m curious about is while coffee ACV lime lemon and tea stimulate Apogee what do the calories do in terms of HGH and insulin so that’s a good question so insulin is a tough one to talk about because calorie is having different effect on insulin depending on what kind of calorie they are to be completely honest as far as human growth hormone it’s usually calorie restriction that has a big effect on human growth hormone not necessarily fasting so you should still be good even with those small amounts of calories coming in the kid says what about vitamins do those break up fast if they’re water soluble they will not break it fast if they’re fat soluble like a soft gel that will break a fast Eddie says when to start counting the hours of fasting we are not fasting immediately after finishing eating three hours after five hours after for all intents and purposes you’re fasting once you take your last bite of your last meal okay that’s when your fasting period starts Jamie Mouser says can you please define what you mean by break your fast because I feel like it’s very ambiguous does I mean aa Fidji stops and never starts again or does not safe mean that it’s dangerous somehow Jamie it definitely doesn’t mean that it’s dangerous okay I definitely want to put that out there it just means that it does reset Altaf eg a little bit because you’re having this process occurring in your body and the second that it actually gets some nutrients in there it’s gonna slow down that so yes a toffee starts and stops to some degree so that’s what we’re really trying to prevent we’re also talking about pancreatic lipase or talking about other enzymes that promote the actual breakdown of fats within the liver Mariano says does matcha count you say it’s fine because we’re not ingesting the leaves however the matcha available to me is the powder that you put inside the water yeah matcha is finally finally ground up leaves but the amount that you end up ingesting from matcha ends up being about the same that you’d get from leaves so honestly in my opinion the benefits with the cholecystokinin increases and everything with matcha far outweigh any one or two calories that come in from the leaves so I would say yes your green light on matcha Alia of the knife last question says are lacroix drinks acceptable during fasting periods yes Lucroy and carbonated water and mineral water is totally good to go it’s not gonna break your fast just make sure there’s no sweetener no sugar in there sometimes it’s sneaked in there you just got to look at the label guys as always make sure you’re keeping it tuned in with all my videos and post your comments in the videos because this is where we pull all these questions from so if you ever have a burning question just hit it in the comment section hopefully we’ll address it in the follow-up video as always to keep it locked in here in my channel and I’ll see you in the next video you
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Responding to Fasting Comments (Your Questions Answered) – Thomas DeLauer
It’s time for some intermittent fasting Q and A, but we’re not stopping there. We’re going all the way down the line from the videos that were posted on my channel the week of October 29th. So what I have here is I have a bunch of questions that all came from my channel for all the videos that were posted last week. So what I’m going to do is I’m going to go ahead and down the list, and I’m going to answer some of the most common questions
So the first video is How To Do Intermittent Fasting: The Complete Guide. This video absolutely wrecked shop. I cannot believe how many views it already has. It clearly, clearly had the information that people wanted, so some great questions. So first one I want to answer. The wandasncredible Channel says, “How long should someone dry fast for? I’ve been doing short dry fasts six hours, three days a week, but I’m re-watching your fasting video and you’re saying should regularly fast 16 hours.” All right. Essentially, I want to answer this quickly. Dry fasting is extreme and you should really be pushing it a little bit further than six hours, but doing it infrequently. So let the extremist, for lack of a better term, of the dry fast really do the work. So like maybe every three months or so do a good maybe 24 hour dry fast and you’ll be in good shape.
All right, so Shayan Givehchian, I think I’m saying that right, says, “I usually start my fast around 4:00 PM, usually drinking a protein shake, and then work out late at night, and break my fast in the morning. Is that going to lead to muscle loss because I don’t eat before or after my workout?” First and foremost, no, it’s definitely not. In fact, training in the middle of your fasting period is quite good. That way you’re putting yourself in a great, great opportunity to burn some fat, so don’t even worry about that at all. You’re going to be a far enough position into your fast that you’re going to have those ketone bodies that are actually protecting your muscle to begin with. See, it’s that beta-hydroxybutyrate, those ketone bodies that are produced when you’re fasting, those actually promote protein synthesis and actually stop the breakdown of proteins, so you’re good.
Okay. The next video, Popular Food Myths: Thanksgiving Dinner Debunked. Keto Trucker says, “Hey, Thomas. I normally brine my turkey with brown sugar, water, and salt. Is there an alternative to using brown sugar?” Actually, the Lakanto stuff that I talk about, the Lakanto Monkfruit Erythritol mix, that’s the way to go. That’s definitely going to be a really solid one. They have a golden version too, so it’s almost like using brown sugar.
So TheBulgarianWolf says, “Does orexin get suppressed when you frequently overeat, or is there a different reason?” So in that video I talk about orexin and how it has a role in terms of fat loss and how it has a role in terms of gastric emptying and all that. Yes, in short, if you overeat a lot, orexin does get suppressed because it is released when you are eating a large amount. So if you overeat a lot, you’re not going to have as much of a result with it and not going to get the benefit that occurs sometimes.
All right, and then we have the next video was … This was another really big one … How Long Should You Wait Between Meals. This one was very popular. Monkey.D Gzuz says, “If calories in and calories out matter, and this closed technical system formula explains our biological bodies, why even care about insulin to lose fat? Why detox, like you’re telling?” No. Calories in and calories out matter, but it matters at a different scale from what we might always look at. I say we always look at calories in, calories out over the course of 24 hours, but we shouldn’t be doing that. Twenty-four hours is manmade. We should be looking at it over the course of different time. Okay. So in this hour, my calories in, calories out might be different from another hour. My hormones might be causing my resting metabolic rate to be more elevated at this very point in time than three hours from now. So that’s kind of my point there.
All right, here’s the killer video. This video absolutely dominated, so I’ve got a few questions from this one. This was Fasting: What You CAN and CANNOT Drink. All right, so Oloblish says, “What about Yerba Mate? It has one gram of fiber.” You know, Yerba Mate for some reason on the nutrition facts says it has fiber, but it’s no different than any other tea. So in my opinion, you’re still good to go.
Guys, as always, make sure you’re keeping it tuned in with all my videos, and post your comments in the videos because this is where we pull all these questions from. As always, keep it locked in here on my channel, and I’ll see you in the next video.