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we’ve all felt tired after a fast before it’s no fun then you fast all day you’ve got all this energy and then you eat and you practically fall asleep in your plate you have no energy to actually hang out with your family when you do finally get home and you’ve been fasting all day so I want to address what’s causing this but I want to skip through that as much as I can and get straight to the point and give you four ways that you can combat the fatigue after fasting you don’t have to deal with this it doesn’t have to be this way you can harness the energy of a fast and you can keep it going throughout so you maintain that nice continuity you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday I ask that you go ahead and hit that red subscribe button and then hit that little bell icon so you get notifications whenever I go live or post a new video so the first thing we have to talk about is the obvious reason of why you get totally tired after you eat that’s gonna be simple post prandial fatigue okay that’s just where you have a diversion of blood flow this is no surprise you guys probably know about this all the blood that is normally circulating through your body in your brain is now diverted over to the digestive system this takes energy okay but that’s not fun we want to get down to the Nitty Gritty of stuff where things really get interesting is when we start looking at insulin okay we know that carbohydrates are going to spike your blood glucose which therefore is gonna spike your insulin and that could cause a rise and fall of blood sugar sure that’s gonna make you tired but it’s not just about the blood glucose it actually goes much further than that you see when you’re fasting you’re very insulin sensitive and what that means is that whatever you do eat is going to have a compounded effect because you’re so sensitive you haven’t been eating all day so the second you do eat your body just goes into hyperdrive to try to react to whatever you just ate it’s not bad it’s just the way it is okay so if you are consuming carbohydrates then sure you’re gonna have a bigger rise and fall of blood glucose than you ordinarily would but a lot of you don’t even eat carbs after you break a fast so why are you getting tired well more than likely it still has to do with insulin you see insulin whether you consume carbs or not is still going to be present okay it’s gonna be present if you consume fats it’s gonna be present if you consume carbs and to some degree it’s even going to be present when you consume proteins and the main reason that insulin is going to make you is because insulin blunts what is called orexin orexin is a neurotransmitter that promotes wakefulness now I’m not talking about energy I’m talking about wakefulness let me help you understand sort of that delineation there okay energy is where you just you you have energy you just you feel like you can go out and run and sprint but maybe you’re still tired right you can still be foggy you could still be tired and sleepy but have energy wakefulness is where your body can still be fatigued but you’re awake a perfect example of when orexin is high is when you have insomnia when you’re laying in bed and you feel tired but your mind is so awake okay to some degree we want orexin to be there to some degree we don’t we want the perfect balance but as soon as we eat and we spike our insulin orexin plummets and that makes us feel sleepy and just generally fatigued not something we always want especially right when we’re getting home right now there’s other things that happen to insulin also up regulates the concentration of what’s called melanin concentrating hormone or MCH MCH has a big effect on putting us to sleep MCH is a big regulator of that okay so you might be wondering like what the heck I’m only eating like fats and protein when I break my faster then why am I even having a spike of insulin what people don’t often understand is that fats spike your insulin a lot too okay when you consume fats and they trigger something known as oscillation stimulating protein a ESPYs okay these a ESPYs indirectly stimulate insulin spikes so by default we do still spike our insulin and remember because you’ve been fasted you’re extremely insulin sensitive so the fats that you do consume can be spiking your insulin okay which therefore can inhibit orexin can up regulate the MCH and make you very very tired so without further ado let’s talk about how to combat this how do we get around this my first solution is going to be for those of you that do consume carbs okay if you’re a carb consumer and you’re not keto then this one’s for you you’re gonna want to consume chromium when you break your fast trust me it makes a big difference usually anywhere from 1 to 3 thousand micrograms of chromium does the trick and here’s what chromium does inside our cells we have something known as a glute 4 transporter and it sits inside the middle of our cell and then when our cells see glucose or insulin that glute for transmitter moves to the outside of the cell to greet the carbs and let them come in so I want you to sort of view it as like a Walmart greeter okay move to the front of the door it says hey how are you come on in okay that’s what glute 4 does now a lot of times gluta floor doesn’t get activated for whatever reason chromium makes it so that the glute 4 gets activated a lot easier through various genetic pathways now additionally chromium also gives you more glute for transporters so you get more but you also get more of them that are active so chromium is really really powerful what this is gonna do it’s gonna make its that when you do consume the carbs that glucose is gonna go straight from your bloodstream and right into the utilization mode rather than floating through your bloodstream staying high and then rapidly dropping when you’re not expecting it it makes it nice and controlled okay so that’s gonna be for those of you that are consuming carbs you can also get the foods that I would recommend that you eat during your eating window by checking out my thrive fasting box down in the description so thrive market makes it so you can get your groceries delivered right to your doorstep but the cool thing is I’ve developed a good relationship with thrive where I’ve actually created specific fasting and keto bundles so literally down in the description there’s a link that you can check out my thrive box that has different foods and different goodies that I would normally eat during my eating window foods they’re gonna help support thyroid function with healthy levels of iodine but also foods they’re gonna have levels of chromium in it that way you’re gonna be able to help get more out of the food that you’re eating by eating good quality food in the first place so go ahead and check them out down in the description below after you finish watching this video now for those of you that are not consuming carbs actually this goes for everybody but specifically for those of you that are keto or those of you that are low-carb you want to keep your proteins lean when you break your fast and I sound like a broken record if you’ve watched my videos I’m big on this when you break your fast lean protein okay lean protein is going to be the king you can eat higher fats a little bit later see the lean protein is going to slightly spike your insulin but not much but what it is going to do is it’s going to desensitize you to the insulin it’s the safest way to blunt that sensitive insulin response and bring it down nice and easy so that the next meal you have you have a little bit more flexibility so for those of you that like to break your fast though super-high fat cut of meat don’t get me wrong I like my rib eyes I really do but not right when I break a fast I usually keep it lean with like super lean ground beef or perhaps some chicken breast or some really other like Nivea New York or something that’s kind of lean or even a fillet if I can digest it at that point in time sometimes it can be a little bit hard with a steak like that okay you also want to make sure that you’re getting really good quality meat of course that’s a given super high omega-3 because omega-3s don’t store as fat as easily they go towards what’s called the phospholipid bilayer so they don’t store as body fat they go to support cellular function now if you were to have a high fat meal when you break a fast you’re going to get that big spike of oscillation stimulating protein which is going to spike your insulin and you’re going to be tired but again you can have the higher fat cuts of meat an hour later but just break your fast with lean protein and that’s really it the next one is going to be about having a little bit of fiber a little bit yeah and we want a lower fat form of fiber so usually something like a psyllium and I want a soluble fiber okay I don’t want an insoluble fiber because that’s hard to break down soluble fiber is okay it’s still hard to digest but it’s hard to digest in a different way it’s hard to digest because it doesn’t even mechanically digest it goes into your system it draws water in and it creates sort of gelatinous like kind of fiber for you so all you need is like one or two grams of fiber in a soluble form to have a big effect I’m not a big fan of combining fats and carbs and I know some people will say if you combine fats with carbs it slows the digestion of those carbs that’s true but it also can slow down the fat loss which I’ve talked about in other videos so in this case a small amount of fiber small amount of chia small amount of flax or better yet a small amount of psyllium along with whatever you’re consuming because it is going to make it so that you at least don’t have as much of a blood sugar impact and this fourth reason is flipping things on its head okay this is just giving you a new way to look at fasting try fasting from morning to morning instead of evening to evening they try breaking your fast in the morning and then first of all you’re not gonna have as many circadian or diurnal rhythms working against you well you’re also gonna have a lot more flexibility to have caffeine this is something that I’ve discovered somewhat recently trying to fast from morning to morning or doing a 36-hour fast where I fast from like you know the evening all the way through the next evening and through to the next morning I actually find I can break my fast that way and not be nearly as fatigued but also because I don’t mind having some coffee or some tea along with that meal whereas ordinarily I wouldn’t really want to have coffee or tea with an evening post fast meal it would just keep me up so that’s just a different way of looking at things so that’s four ways that you can get the most out of your fast while still not only keeping lean but not getting tired so you can give your family the attention they deserve or still get some stuff done and you get home from work so as always keep it locked in here in my channel I appreciate your time and if you have ideas for future videos put them down below in the comment section see you soon
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Tired AFTER Breaking a Fast? Intermittent Fasting Problems
A large meal post fasting results in what’s called postprandial fatigue, or postprandial somnolence, which is when your body goes into shutdown mode and sleep gets promoted
After a large meal, the body goes into postprandial fatigue and falling asleep or being in a relaxed state after you’ve had a meal helps somebody digest it and use the nutrients
As your blood sugar rises, your pancreas produces insulin, which allows your cells to absorb the sugar
The rapid spike from eating simple carbs, particularly in excess or without other foods, can cause your blood sugar to plummet back down, leading to that groggy crashing feeling
orexin, a neurotransmitter produced by specialized neurons, is believed to be a stimulant that promotes wakefulness
As it happens, orexin neurons in the hypothalamus are inhibited by insulin – the bigger the meal, the more glucose there is in the blood, more insulin is produced, which reduces the production of orexin, and lethargy ensues
Also hypothesized that postprandial fatigue is caused by a slight shift in blood flow away from the brain to the digestive organs as eating activates your parasympathetic nervous system (PNS).
The PNS regulates certain functions in your body like slowing the heart rate and regulating blood pressure and digestion
The PNS is triggered when the stomach expands from eating a big meal – as a result of PNS signals, blood flow is directed more to the working digestive organs and less to the brain
This slight blood flow diversion may cause you to feel sleepy and tired
Chromium directly increases production of GLUT4 transporter molecules themselves, adding a second important mechanism of action that is independent of insulin (a vital effect in insulin-resistant tissue)
Chromium regulates the genes for several intracellular signaling molecules, including GLUT4 – that effect increases the amount of GLUT4 available for moving glucose out of circulation
Soluble fiber dissolves in water but it does not break down completely – instead it attracts water and turns into a gel-like substance that slows digestion
Soluble fiber comes from the part of the plant that stores water – it can form a gel such as mucilage, gum, or pectin
Soluble fiber slows your digestion by making it harder for your body to break down carbs, convert them to glucose, and absorb glucose into your bloodstream
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