Kind: captions
Language: en
even if you fast 12 hours and eat for 12
hours which is a much more reasonable
pattern uh for intermittent fasting you
still get the benefit you still activate
your metabolism you still burn down
harmful body fat and you still lose
weight intermittent fasting helps your
metabolism get stronger and the reason
is this we are intermittently fasting
every single day it's the most natural
thing in to our body and the reason is
that fasting means not to eat
and when we're sleeping we're not eating
and so every single day when we're
sleeping we are actually doing fasting
we intermittently sleep every 24 hours
every day means that we're
intermittently fasting intermittent
fasting is not actually something that
was invented as a health Trend it is
something that is very natural when
you're actually fasting you're actually
turning on your metabolism that's right
intermittent fasting helps your
metabolism gets stronger and the reason
is this when you're actually eating
you're putting calories in your body
your body's metabolism uh is ready to
actually receive that those nutrients
and begin storing the energy into your
body right but when you're fasting not
eating your body's like a race car it
shifts gears in order to go from food
storing energy storing mode to energy
burning mode so when you're sleeping and
you're fasting and you're not eating
your metabolism shifts into fuel burning
mode that's right when you're sleeping
you're burning fuel and one of the
things it does is it burns off those
extra calories you might have eaten
during the day and it actually can burn
down harmful body fat and that's another
benefit of intermittent fasting even
though intermittent fasting is often
described as 16 hours of not eating
fasting and 8 hours of eating in fact
it's pretty hard to squeeze all your
eating in 8 hours for most people people
if you got a family if you got a job if
you're actually out and about uh
traveling not that easy to squeeze all
your eating uh into 8 hours however
Studies have shown that even if you fast
12 hours and eat for 12 hours which is a
much more reasonable pattern uh for
intermittent fasting you still get the
benefit you still activate your
metabolism you still burn down harmful
body fat and you still lose weight now
you do lose more weight when you
actually can faster 16 hours but 12 12
hours is enough to actually give you a
boost and so here's how I think about 12
hours of fasting so think about it if
you eat dinner at let's say 7:00 in the
evening and most people eat dinner for
about an hour so at 8:00 you uh put your
dishes away now don't eat after you put
your dishes away all right when your
dishes go into the sink that's it no
more food and now let's say you go to
bed at 11:00
you've had 3 hours of not eating now
11:00 let's say you go to bed we all
know that you should be sleeping about 8
hours a day good for your immune system
good for overall health all right brain
heart health heart health all eight
hours is good for uh is a really really
good uh period of rest well 8 hours from
11:00 means you're getting up at let's
say 7 o' in the morning all right so
it's 3 hours after the dishes go in the
sink plus uh 8 hours that's a 11 hours
now let's say you get up at 7 all right
now rather than do what your mother told
you to do uh which is to roll out of bed
and eat breakfast right away so you
could catch the school bus to go to
school with some nutrition in your
system so your brain will function you
can learn in fact as adults we don't
need to do that so when you get up let's
say at 7:00 in the morning here's what I
do I don't eat breakfast right away in
fact I will wait about an hour before I
eat anything all right and how do I do
that well I take my time getting ready
take a shower get dressed I might check
my emails I might read a book I might go
out for a walk it's just an hour all
right and then I might sit down to eat
something and now let's do the math from
8:00 the evening before to 11:00 that's
3 hours uh no don't eat no midnight
snack don't be sitting in front of the
television uh eating snacks along the
way in the evening okay now 11:00 to
7:00 in the morning that is 8 hours now
you're you're talking about 3 + 8 is 11
hours I told you get up and take your
time don't eat anything right away and
now you're adding an extra hour 3 + 8 11
+ 1 Bingo you got your 12 hours of
fasting now during that time remember
what I told you when you're fasting your
body shifts into metabolism gear to burn
down extra calories and burn down
harmful body fat um and during that
period also reset your gut microbiome
now you got healthier gut healthy gut
healthy body healthy brain better mood
all right so intermittent fasting uh 12
and 12 actually gives you lots of
benefits and although you get more
benefits if you fast for 16 hours 12
hours fasting is perfectly uh uh
reasonable in order to be able to do I'm
going to give you some bonus tips on
intermittent fasting uh when you're
going to do it no matter what how often
and how long you actually do it one
thing is that when you're fasting
intermittent fasting when you do eat one
of the things that you want to make sure
you do is you don't overeat sometimes
when you get when you do intermittent
fasting when you fast for a longer
period of time you might be more hungry
like if I skip breakfast who knows for
lunch I might be hungrier be very
careful not to overeat during when you
actually sit down to eat that's a very
important tip second tip is that when
you're going to eat eat healthy food
don't fast and do all this good stuff
for your metabolism and then make a poor
choice by eating Ultra processed foods
and processed sugars and just kind of
like undo all the healthy things uh that
you just did your for for uh yourself
there are um ways of actually extending
fasting and practicing fasting to be
able to make your body do more during
this fasting time and I'm going to
explain all that but I want to take you
back into history a little bit there are
many cultures and religions that
actually routinely practice fasting for
example when I was uh on a gap year
before I went to medical school I
traveled to the Mediterranean and one of
the interesting experiences I had was to
go to mount AOS which is this Holy
Mountain in
Northeast uh Greece um it is a uh series
of 20 monasteries built into the Rock of
this mountain and I was doing some
mountain climbing and hiking and with
and doing research on uh the livelihood
and the health of the people that lived
in this monastic Community now they
actually live a 16th century lifestyle
and that's what made me fascinated to
actually take a look at what it would be
like to actually live during medieval
times so that was a kind of like going
to the time machine and and coming out
in the 16th century for example but the
monks actually uh in Eastern Orthodox
religion uh actually practice routine
fasting so this is a fasting isn't just
a Modern Trend it's something that's
been around for a long time so fasting
is also very natural we do it every
single uh day while we're not eating hey
there have you heard of intermittent
fasting I'm sure you have it's not what
you eat but it's about when you eat and
I've got a simple guide to help you get
started with intermittent fasting if
you're looking for an easy way to boost
your energy and improve your health and
maybe shed a few pounds along the way
this could be the perfect solution for
you in my guide I'm going to show you
how fast ing helps your body burn fat
and also repair itself it's an easy
thing that you can do effortlessly every
single day plus I'll give you tips on
how to succeed with intermittent fasting
and I'll tell you the science behind why
this works just click the link below to
grab your free copy or scan the QR code
on the screen right now now let's get
back to the video let me extend this
idea of fasting not eating to an extreme
so if you were Shipwrecked on a desert
island and you didn't have food uh or if
your car broke down in the desert and
you had to walk through you know just
parched desert environment for miles and
miles and miles and there was no food
eventually um you would be not eating
for not just hours but but for days okay
and that's also kind of fasting and
eventually you'll actually start to
consume your own body because your body
is looking for energy and that fasting
becomes starvation and obviously you've
seen pictures of people uh in
concentration camps and in Other Extreme
circumstances where they become skeletal
um they have almost no muscle no fat
left in your body because they've been
starving and that's an extreme of
fasting and so that's important to
understand as well if you're in a desert
and you don't eat for days and days and
days your body will consume itself and
that's an extreme of fasting all right
now to understand the opposite into
fasting um let's talk about not fasting
so you're eating you're eating all the
time in fact you're ere eing all right
and this is actually one of the big
problems in many modern societies
because we are surrounded by an
abundance of food and we are marketed
food all the time and we have it just
always just in front of us so it's easy
to snack on things and then uh when
we're eating we're not eating mindfully
we're busy and when we're overeating we
actually overload our our metabolism
okay and that's the opposite of fasting
and when we're eating what happens is
that uh our body our pancreas produces
insulin and Insulin comes out whenever
we are eating to be able to draw the
fuel from the food that we just ate and
put it into our muscles and put it into
our storage systems our fuel tanks in
our body that's our body fat so that we
have enough energy okay very very simple
and if you uh eat regularly your insulin
will go up and it'll actually take your
blood glucose down down to normal levels
and then you wait for your next meal and
then your glucose goes up the fuel goes
up insulin comes out draws it back and
your insulin and your glucose levels go
back down that's basically how our body
and our metabolism the main part of our
metabolism works when it comes to eating
and hormones like insulin so I'm not
going to go any much deeper than that
for for the moment but what happens if
you overeat and you're continuously
putting fuel in your body it's kind of
like taking your car to a gas station
and filling up the tank but and rather
than stopping and pulling the nozzle out
when the clicker goes on your tank is
full you just keep forcing more fuel
into your tank now in your car the gas
tank the fuel tank is actually made out
of metal so it'll just overflow but in
our body when we actually overflow our
fuel tank by adding too much fuel
meaning overeating what we're doing is
we're able to stretch our fuel tanks and
that's our fat cells and you keep on
stretching the next one and the next one
and you can actually make a single fat
cell expand three times its size that's
300% and then you can actually make more
fat cells when you need more fuel
because you're actually eating more
overfilling our tank so to speak so fat
fuel tank goes up gets bigger bigger and
you make some more bigger bigger and
this is exactly what we're actually
seeing this obesity epidemic and between
um fasting normally and overeating and
then becoming and and putting our
metabolism through a lot of stress
because we've got too much fuel in our
body and then you're actually stretching
out your fat cells um that becomes
obesity and all the things that all the
bad things you can imagine that happen
in your body when you've got too much
fat too much fuel becomes inflammatory
and actually takes down your health your
your whole Health Systems actually get
derailed I read about your health
systems in U my book uh eat to beat
disease and I talk about metabolism and
body fat in eat to beat your diet my
second book and so if you want to
actually get much more detail I'd
recommend you just uh read those books
because uh I I explain that in great
detail but for today what I wanted to
actually do is saying overeating
overwhelms your metabolism when you've
got too much fuel you'll actually cause
a lot of insulin to come out as well and
Insulin as I told you is actually trying
to draw that fuel into your muscles and
into your fat stores when you have too
much insulin one of the things that
happens is that your body needs to make
more insulin keep on making more insulin
because
uh it needs more and more insulin then
you actually have a lot of something
called insulin like growth factor that's
produced in your body
igf1 and this insulin like growth factor
in normal Amounts is perfectly healthy
but when there's too much insulin like
growth factor igf1 that's a setup for a
lot of dangerous situations including
metabolic problems but also even cancer
cancer is stimulated by an excess of
igf-1 this has been shown in the
laboratory it's been been correlated in
the clinic and this is one of the
reasons we think that overeating
metabolic syndrome uh overweight and
obesity actually is tagged in part to
whole idea of uh cancer okay now the
other thing when you grow a lot of fat
is that fat as a fat expands it's
outstripping its blood supply and when
that actually happens inflammation sets
in and now you've got inflammatory fat
and your body actually suffers from the
consequences of inflam as well so all
this
overeating uh and obesity to starvation
uh that's actually these are the two
bookends these are two extremes and
somewhere in the middle is exactly where
we want to be all right so fasting is
natural fasting is also beneficial and
let me kind of talk about the benefits
of fasting as well what's happening when
we're not eating well at the great great
way to qu ask this is what happens when
we're sleeping well number one is that
when we're uh not eating for a prolonged
period of time our insulin levels go
down because there's no more fuel in the
body to actually bring to your muscles
and our fat stores when our insulin goes
down our metabolism shifts gears I call
this like shifting gears in a race car
and it goes from fat storing mode to fat
burning mode all right and when you're
fat burning fat that's actually when
you're fasting that's when you're
sleeping so a lot of people don't
realize this but we're actually burning
fat when we're sleeping when that you
don't even need to exercise in order to
burn fat that's actually part of our
body's natural metabolism and that's
also the reason why you want to actually
fast for a good amount of time every
night so what's a good amount of time
well we know that on average sleeping 7
to n hours in evening so let's round
that out I'm calling it eight hours is
actually a good amount of time to sleep
sleeping is restorative to your brain to
our metabolism to our gut microbiome to
our immune system sleeping is so
important for us and one of the reasons
it's important is that it gives us this
window of fasting so let's call it8
hours of fasting 8 hours of sleeping
where our body is shifted into mode to
actually burn down extra fat stores
that's actually really beneficial
because whatever calories you've loaded
into your body during the day you get to
burn some of them off uh in the evening
okay so again this is occurs you shift
into this state because your insulin
levels are low because you're not
putting fuel into your body and your
body body shifts into gear now the other
thing that can actually happen uh you
know one of the things we say is that
when you're sleeping at night you should
sleep in cool in a cool room like 67 68
degrees Fahrenheit that's pretty cool
all right and the reason that is is
because at cooler temperatures we get
more benefit out of this one of the
things that can happen is that at cooler
temperatures our Brown fat which is a
healthy fat in our body it's not not
wiggly jiggly like uh the the muffin top
or the fat in your thighs it's actually
wayer Thin fat around the side of your
neck behind your breast bone a little
bit between your shoulder blades and
brown fat at cool temperatures switches
on it's like turning on uh the the gas
jets on your uh stove top click click
click whoosh and uh on your stove top to
turn on the gas you need the the the
flame is drawing gas fuel
from someplace it could be a gas a
propane tank in the side of your house
it could be from the town's gas lines
but in your body when your brown fat
turns on it's a process called
thermogenesis it Triggers on the
generation of heat click click click
whoosh it has to draw that fuel from
your white fat Brown fat good fat draws
extra fuel from your white fat which can
be bad fat if you have too much of it
particularly in the tube of your body
called the visceral fat and this
actually happens a cooler temperature so
when you're sleeping and fasting if you
turn down the temperature that's as a
little practical tip you're actually
burning you're improving your metabolism
because you're actually turning on
thermogenesis uh as well all right now
white fat is that inflammatory fat that
builds up builds up can expand and
expand and become uh inflammatory and
cause all these problems so Brown fat is
is good fat uh and it actually is turned
on activated when you actually have a
cool uh temperature now when you are
actually burning down that extra body
fat that you don't need one of the
benefits is that your inflammation
actually starts to taper off now this
isn't just on a hour to hour basis or
even know one evening basis this
actually happens over time and so this
is why you want to practice regular
fasting which all of us do any when
we're sleeping but you should be
conscious about it and mindful of the
fact that when you get a good night
sleep you're actually doing something
good for your metabolism by burning off
extra body fat all right now so where
does all this the the new trend of
intermittent fasting come from it sounds
like it's a brand new diet Trend and
everybody's getting into it and you have
to fast for 16 hours and eat only eight
hours now think about it eating only8
hours a day would be like getting up in
the morning at 8:00 and eating breakfast
okay uh and then if you wanted to have
everything squeezed in 8 hours you got
to eat dinner before
4:00 uh and that's your 8 Hour window
and then the rest of it is
fasting look uh a lot of people do that
uh it's a practice it's and it works
because if you're actually not eating
for 16 hours your body's shifted into
that fat burning mode you're actually
going to lose weight because you're
going to burn down extra fuel burn down
a lot of extra calories uh and and
that's that can be beneficial uh for
your body but to me and I think for most
people that I know uh probably you as
well uh practicing eating in within an
8h hour window so that's a tall order
because it doesn't fit into most
people's schedules if you have a family
if you're cooking for a family if you've
got kids if you've got a regular day job
where you um uh need to dine out uh it's
very very difficult to actually squeeze
everything into an eight hour window if
you can do it more power to you but
really the whole point of healthy
fasting and basically overall lifestyle
and diet lifestyle health is really to
do something you can sustain regularly
over the course of your lifetime right
so it's very hard for most people to do
168 over the course of their lives so I
want to actually
explain um that uh how to actually do
fasting in a more common sense sort of
way so first of all I want to just recap
a little bit the 168 which does work and
by the way you know 16 and8 16 hours of
fasting and 8 hours of eating uh isn't
some magic number I mean it works
clinically it works in people but is it
a magic number that was studied in huge
clinical trials and then medical
scientists pulled out you have to fast
for 16 hours it's not a hard fast rule
any fasting actually works and in fact
the 168 idea came from a publication
that was uh from lab animals all right
so that 168 was kind of arbitrary from a
researcher uh and it does work in people
but again it's not that practical so uh
and then during that 16 hours of fasting
again your metabolism is shifting into
fat burning mode you're burning down
extra calories you're lowering
inflammation you're losing visceral fat
and you're losing body weight all right
so it's actually good for you in a lot
of different ways however it's not
practical so what I actually think that
you should know is that research has
been done showing not only 16 and 16
hours of fasting and eight hours of
eating works but even 12 hours of
fasting and 12 hours of eating which is
a much more reasonable time frame also
is a decent way of actually doing
fasting okay you can also have weight
loss you can also lose body fat you can
also improve your metabolism all right
and that's actually quite a reasonable
way to actually operate hey there are
you ready to use food to improve your
health I Do cover a lot in my YouTube
videos but there's only so much time to
dive deep into how to use food as
medicine that's why I created my eat to
beat disease
course in my course I walk you through
how to use everyday foods that you can
find in your grocery store to boost your
body's Health
defenses this is all based on my
research and everything is rooted in
science and I've made it super easy to
follow with practical everyday tips
whether you're trying to prevent disease
or just want to optimize your health for
longevity my e Tobe disease course gives
you all the the tools to make it real
and to help you get lasting changes that
will help you live longer and live
better to learn more click the link
below or scan the QR code on the screen
I can't wait to get started together in
my course now back to the video now uh
before we talk about 12 hours of fasting
and 12 hours of eating which is the more
reasonable way of doing it I want to
actually talk about the there's some
situations where people do fast from a
medical perspective for long long
periods of time 16 hours and even more
maybe even fasting for a day or two and
what happens is that when you fast for a
long time before you go into starvation
your body actually starts to generate
its own energy right so you're not
putting fuel into your body uh and your
body eventually senses this and it goes
into a panic mode it goes okay now we
need a new plan a to get some energy so
what it does is that your body will
actually produce ketones ketones are an
alternative energy source in your body
can't produce them forever all right
this is when you start digesting your
own body but during the period of time
you're producing ketones as a fuel
source and your brain uses ketones for
example it's been found by medical
researchers that it can be useful for
treating seizure disorders and epilepsy
okay it's also been studied in um
because it affects the brain uh it's
also been uh used as a metabolic
intervention to treat brain cancers like
Glo blastoma and that's there's some
evidence showing that this that fasting
and ketogenesis uh the generation of
ketones can be uh uh helpful and useful
and there's an active area of research
okay so what I want to actually say now
is let's talk about how to actually do
it in a window that's actually quite
reasonable to do so uh 12 hours uh of
fasting and 12 hours of eating you can
actually do that very easily and the key
thing I want to tell you is that no
matter how many hours you're fasting the
one thing is when you finally do eat
let's say you eat breakfast after you
know at 8:00 um or let's say that you
skip breakfast and you're eating lunch
whatever you do you don't want to
overeat remember we talked about
overeating what overeating does is
actually overloads fuel to puts too much
fuel in your fuel tank and you're going
to start building up that those fat
stores again and so when you fast too
long you tend to get really really
hungry and that actually put you set you
up to actually ere I like to remind
people this idea of not overeating
there's a Japanese
saying from a confusion concept called
Hara
haian Hara haian basically means uh stop
eating when you're 80% full meaning when
you're satisfied with your with your
meal you got to have inter reception
that means that you're paying attention
to how your body feels when you feel
satisfied that you've had your food but
not full so you're 80% full on your way
there but you're not full stop leave the
party before it's over don't clean your
plate stop when when you're 80% full and
leave the table all right or or stop
eating that's actually a good rule of
thumb so you're not overeating after
you're actually uh fasting now there's a
couple of things that you want to uh
look at when you're looking at time
Windows because I just gave you a time
when during the day that I think works
for most people certainly works for me
um but you know there are some
situations that require you to be a
little bit more creative for example if
you are work a night shift so whether
you're a security guard you're a nurse
You're a doctor you're a fireman you
know on overnight shift graveyard shift
or your policeman look um you're
actually going to be um dealing with a
completely different mindset but you can
actually work it out in your head where
uh when you are awake and at at work
you're actually eating and then when you
come home post shift you use those um
you know you use that eight hours uh and
then extension on both sides in order to
be able to still give you uh the 12
hours the key is that when you uh if
you're going to eat at work uh when you
come home don't eat a ton of food and
keep on eating a ton of food when you're
home like you're like as if you were uh
having a dayshift uh job uh that way
you're not disturbing your sleep cycle
your metabolic cycle your fasting cycle
while you're at home during the day all
right so you just got to be able to
invert uh turn this the schedule upside
down if you're doing a night shift treat
the night shift as the time you're going
to be eating and then when you're at
home don't start picking at the food D
during breakfast lunch and dinner hours
nope just uh flip it around and home
time becomes fasting time all right now
the one thing about that's difficult
about night shift is that uh during
daytime sometimes it's hard to sleep
quite as well so you're not actually
getting good deep sleep call it REM
sleep that just refers to the brain
waves the type of brain waves we having
really good sleep so you're not may not
may not be shifting fully into metabolic
burning mode all right and so you're not
night shift isn't the best um uh for
metabolic Health uh and that's why
actually clinical Studies have shown
that people who work night shifts are
more vulnerable to chronic diseases more
vulnerable to diabetes more vulnerable
to cardiovascular disease and even more
vulnerable to
cancer so my advice if you work the
night shift and I've worked plenty of
night shifts uh as a doctor all right is
that when you get a chance ask for the
day shift all right now another couple
of things that to keep in mind is that
you know what do you how do you manage
fasting when you're traveling you know
you're on vacation or you're on business
travel and this is the tough one because
you might be Crossing time zones right
it's evening when you leave uh it's
bright day when you wake up and you
might been might not have slept well on
the plane and you might have been fed
all the time on the plane or you might
be in a hotel and uh you know now you
don't have ready access to food you
don't have much control over the food
vacation is really really tough so what
I actually want to share with you is a a
rule of thumb about fasting that I
learned from the when I was on Mount AOS
I I told you during my Gap year I spent
time in Greece in a Northeast uh section
called Mount AOS I I visited to do some
research and some uh Rock CL mountain
climbing it was an amazing experience uh
anybody who doesn't know what MOS is you
should check it out it's a fascinating
place like living a 16th century
lifestyle but I remember talking to the
monks there who are pretty pretty
hardcore about their fasting regimen uh
when they're in the monasteries they
basically say when they're traveling
because I used I asked them this very
question what do you do when you're
traveling how do you actually handle the
fast and they basically said look they
cut themselves a break when they're
traveling or when they're sick and don't
actually have to stick to those hard and
fast uh fast uh rules for when they're
eating and not eating so that's actually
what I would actually tell you is that
when you're traveling during that period
you're going from point A to point B
take it easy on yourself you can step
back from the travel thing let
whatever's going to happen happen you
know what you you know what your body
does when you're actually sleeping and
not eating is that you're actually
switching into a fat burning mode which
is good but don't get too stressed out
all right um uh about it and try to get
back into the program when you get to
where you are or when you can get back
home uh to have a more regular uh
program that's actually a great way uh
sort of like to be able to handle uh
traveling I think that you know part of
the joy of traveling is the food part of
the joy of traveling is to be able to
immerse yourself in the environment so
you want to actually try to get adjust
yourself into your new environment as
quickly as possible if this is a
vacation and once you're adjusted okay
keep in mind when you're sleeping you're
not eating when you're not eating you're
fasting and and the longer you can
stretch that out between uh when you
finish your uh meal the night before and
when you eat your first meal the next
day if you can stretch it out to 12
hours you know that's a pretty
reasonable window to be able to get
metabolic Health all right I hope you
guys learned something about uh
practical tips for fasting and fasting
Windows thanks for watching and I'll
catch you on the next video
hey if you like that video then you're
going to love this one check it out