1 00:00:09,550 --> 00:00:11,295 My name is Patrick Mcgill, and I'm an 2 00:00:11,295 --> 00:00:12,192 experienced marathon, 3 00:00:12,565 --> 00:00:16,175 Alt runner, sports nutrition, Matt Master life coach 4 00:00:16,309 --> 00:00:17,658 and weight boss coach for runners. 5 00:00:18,372 --> 00:00:20,753 I've dedicated my life to helping runners just 6 00:00:20,753 --> 00:00:23,551 like you, properly few your body and your 7 00:00:23,551 --> 00:00:26,741 mind so you can get leaner, get stronger, 8 00:00:27,220 --> 00:00:29,794 run faster and run longer than you ever 9 00:00:29,852 --> 00:00:30,910 thought possible. 10 00:00:32,006 --> 00:00:33,457 This is running lean. 11 00:00:36,411 --> 00:00:38,806 Hey there, and welcome to episode 02:39 12 00:00:38,806 --> 00:00:40,722 of running lean. My name is Patrick Mc 13 00:00:40,722 --> 00:00:42,414 mcgill, the v weight loss coach for runners. 14 00:00:43,135 --> 00:00:45,615 Today is a replay. It is the myths 15 00:00:45,615 --> 00:00:46,435 and benefits 16 00:00:46,815 --> 00:00:48,335 of intermittent fasting. 17 00:00:48,734 --> 00:00:50,094 So there seems to be a lot of 18 00:00:50,094 --> 00:00:52,833 mis leading information out there about 19 00:00:53,524 --> 00:00:54,238 intermittent fasting. 20 00:00:54,953 --> 00:00:56,778 Some people think it will mess up your 21 00:00:56,778 --> 00:00:57,278 metabolism, 22 00:00:58,064 --> 00:01:00,855 Other people think it's unsafe and still others 23 00:01:00,855 --> 00:01:02,790 think it's just plain crazy. 24 00:01:03,486 --> 00:01:05,639 The truth is very different. Intermittent fasting is 25 00:01:05,639 --> 00:01:06,436 not only safe. 26 00:01:07,168 --> 00:01:10,268 But it provides some pretty amazing health benefits, 27 00:01:11,062 --> 00:01:13,685 especially when combined with a low carb diet. 28 00:01:13,924 --> 00:01:17,223 So today, I'm gonna separate fact, from fiction 29 00:01:17,441 --> 00:01:20,394 and share all of the incredible positive health 30 00:01:20,394 --> 00:01:20,894 benefits 31 00:01:21,352 --> 00:01:22,650 that intermittent fasting 32 00:01:23,427 --> 00:01:23,666 provides. 33 00:01:24,797 --> 00:01:26,627 But first, if you wanna get leaner or 34 00:01:26,627 --> 00:01:28,696 stronger if you wanna run faster or longer, 35 00:01:29,014 --> 00:01:31,163 you need to change what you're doing. Doing 36 00:01:31,163 --> 00:01:32,754 the same things over and over and over 37 00:01:32,754 --> 00:01:32,913 again. 38 00:01:33,885 --> 00:01:35,165 We'll not get you new results. 39 00:01:36,125 --> 00:01:38,844 Nothing changes if nothing changes. I think we 40 00:01:38,844 --> 00:01:41,564 all get this. Right? But the real secret 41 00:01:41,564 --> 00:01:44,055 here is doing new things can consistently. 42 00:01:44,612 --> 00:01:46,441 So if you decide you wanna get stronger 43 00:01:46,441 --> 00:01:47,475 and you go to the gym once a 44 00:01:47,475 --> 00:01:49,702 month, that's not gonna get you there. You 45 00:01:49,702 --> 00:01:52,343 need to adopt new behavior and you need 46 00:01:52,343 --> 00:01:54,735 to start doing things consistently, and this is 47 00:01:54,735 --> 00:01:56,410 where coaching really helps. 48 00:01:57,048 --> 00:01:58,723 Trying to stay on track yourself. It's very 49 00:01:58,723 --> 00:02:00,478 difficult. I know because I've tried it like 50 00:02:00,478 --> 00:02:01,195 a million times. 51 00:02:01,768 --> 00:02:03,198 I'd start something. I do it for a 52 00:02:03,198 --> 00:02:05,026 bit that I go right back to doing 53 00:02:05,026 --> 00:02:07,252 the same old stuff and never really make 54 00:02:07,252 --> 00:02:09,652 any progress toward my goals. But once I 55 00:02:09,652 --> 00:02:10,050 got a coach, 56 00:02:10,766 --> 00:02:11,880 everything changed. 57 00:02:12,437 --> 00:02:14,824 Now I had someone guiding me every step 58 00:02:14,824 --> 00:02:16,336 of the way, holding me accountable. 59 00:02:16,828 --> 00:02:18,652 Calling me out when I started to slip 60 00:02:18,652 --> 00:02:20,555 back in old behaviors. And most importantly, 61 00:02:21,269 --> 00:02:24,123 someone that would never ever ever let me 62 00:02:24,123 --> 00:02:26,278 quit. So if you're ready to start doing 63 00:02:26,278 --> 00:02:28,576 new things and making sure you're doing them 64 00:02:28,576 --> 00:02:28,972 consistently. 65 00:02:29,526 --> 00:02:30,873 Let's do the work to get you there, 66 00:02:31,032 --> 00:02:32,479 just go on my webs. That running link 67 00:02:32,479 --> 00:02:34,816 coaching dot com, click on work with me 68 00:02:34,955 --> 00:02:37,592 and I'll show you exactly how to become 69 00:02:37,592 --> 00:02:39,683 the most badass version of yourself. Yet. Cool. 70 00:02:41,433 --> 00:02:44,297 Okay. So today, the myths and benefits of 71 00:02:44,297 --> 00:02:44,933 intermittent fasting, 72 00:02:45,570 --> 00:02:46,309 I realize... 73 00:02:46,860 --> 00:02:49,580 In going through previous episodes that I haven't 74 00:02:49,580 --> 00:02:50,479 done a podcast 75 00:02:50,860 --> 00:02:53,740 on intermittent fasting in a very, very long 76 00:02:53,740 --> 00:02:54,194 time 77 00:02:54,875 --> 00:02:56,715 And this is important information, 78 00:02:57,915 --> 00:02:59,915 especially if you are a runner and you 79 00:02:59,915 --> 00:03:02,248 are interested in losing weight, and you'll see 80 00:03:02,248 --> 00:03:04,318 why when I go through all the different 81 00:03:04,318 --> 00:03:06,787 benefits and the myths here today. And there's 82 00:03:06,787 --> 00:03:09,575 a lot of confusing information about intermittent fasting. 83 00:03:09,734 --> 00:03:11,980 And people think that it's crazier that you're 84 00:03:11,980 --> 00:03:13,972 gonna die. If you don't eat, you know, 85 00:03:14,131 --> 00:03:15,885 6 or 8 times a day. And this 86 00:03:15,885 --> 00:03:17,638 is not crazy. This is something we've been 87 00:03:17,638 --> 00:03:19,648 doing as human beings. Forever. I'm gonna get 88 00:03:19,648 --> 00:03:21,007 into all that in this episode. 89 00:03:22,046 --> 00:03:25,242 And I wanna do more episodes upcoming about 90 00:03:25,242 --> 00:03:26,680 intermittent and fasting because I think it's an 91 00:03:26,680 --> 00:03:30,152 important topic forever But for now, please enjoy 92 00:03:30,212 --> 00:03:32,529 this replay of episode 36, 93 00:03:33,248 --> 00:03:35,806 the myths and benefits of intermittent fasting. 94 00:03:37,418 --> 00:03:40,131 Okay. Let's get into the topic today. So 95 00:03:40,131 --> 00:03:42,706 today, I'm talking about the myths and benefits 96 00:03:42,925 --> 00:03:44,521 of intermittent fasting. 97 00:03:45,334 --> 00:03:46,532 And like I said, there is a lot 98 00:03:46,532 --> 00:03:48,448 of misinformation out there. Some people think this 99 00:03:48,448 --> 00:03:49,826 is just crazy. 100 00:03:50,443 --> 00:03:52,280 You can't do it. I'm gonna address a 101 00:03:52,280 --> 00:03:53,717 bunch of these different myths here in a 102 00:03:53,717 --> 00:03:54,435 minute. But I wanna... 103 00:03:55,166 --> 00:03:58,050 Back up just a little bit and explain 104 00:03:58,741 --> 00:04:00,489 how we lose weight. 105 00:04:01,125 --> 00:04:02,890 Okay? So 1 thing that a lot of 106 00:04:02,890 --> 00:04:04,904 people don't understand is that 107 00:04:05,359 --> 00:04:09,125 there are systems in place in our bodies 108 00:04:09,183 --> 00:04:10,139 that either, 109 00:04:11,986 --> 00:04:13,521 promote fat storage 110 00:04:13,977 --> 00:04:15,730 or promote fat burning. 111 00:04:16,367 --> 00:04:17,801 Okay? If we wanna lose weight, 112 00:04:18,454 --> 00:04:20,691 We wanna do that whole fat burning thing. 113 00:04:20,851 --> 00:04:23,407 Right? And we wanna burn the fat. We 114 00:04:23,407 --> 00:04:24,925 don't wanna hold on to the fat. 115 00:04:26,054 --> 00:04:28,916 So our body, we have 2 primary sources 116 00:04:28,916 --> 00:04:30,449 of fuel. We have 117 00:04:31,778 --> 00:04:34,663 glucose, and we have fat glucose comes from 118 00:04:34,895 --> 00:04:35,714 eating carbohydrates 119 00:04:36,254 --> 00:04:38,675 mainly. Okay? You eat carbohydrates, 120 00:04:39,055 --> 00:04:41,375 any carbohydrates you eat turn into glucose in 121 00:04:41,375 --> 00:04:42,915 your system and they get stored 122 00:04:43,309 --> 00:04:43,809 as 123 00:04:44,186 --> 00:04:45,404 fuel as glycogen 124 00:04:46,021 --> 00:04:47,616 or they get stored as fat. 125 00:04:48,573 --> 00:04:49,791 Okay? So 126 00:04:50,647 --> 00:04:52,822 that's carbohydrates, and then we have 127 00:04:53,293 --> 00:04:55,918 fat. This is our our own body fat 128 00:04:55,918 --> 00:04:57,112 that we can use for fuel. 129 00:04:58,464 --> 00:05:00,294 The problem is we can only use 1 130 00:05:00,294 --> 00:05:01,886 of these fuel sources at a time, 131 00:05:02,459 --> 00:05:03,418 pretty much. Okay? 132 00:05:04,057 --> 00:05:07,035 Like, in order to burn fat, you basically 133 00:05:07,174 --> 00:05:09,353 have to burn through the available 134 00:05:09,891 --> 00:05:12,302 glucose first. Okay? So if you are eating 135 00:05:12,302 --> 00:05:13,756 a diet, high in carbohydrates, 136 00:05:14,768 --> 00:05:15,268 then, 137 00:05:15,643 --> 00:05:17,791 you know, getting that glucose out of your 138 00:05:17,791 --> 00:05:18,587 system is key, 139 00:05:19,556 --> 00:05:22,121 so that you can actually access your own 140 00:05:22,177 --> 00:05:23,845 body fat for fuel. 141 00:05:24,480 --> 00:05:24,718 Okay? 142 00:05:26,148 --> 00:05:26,942 Eating a diet, 143 00:05:27,498 --> 00:05:28,316 high carbohydrates, 144 00:05:29,105 --> 00:05:31,504 makes it very difficult to lose weight. 145 00:05:32,464 --> 00:05:33,745 If you've been listening to me for a 146 00:05:33,745 --> 00:05:35,264 while, you you understand this. 147 00:05:36,719 --> 00:05:39,055 We're always going to wanna use the available 148 00:05:40,232 --> 00:05:42,009 glucose as the primary 149 00:05:42,547 --> 00:05:44,383 fuel. That's just the way our bodies are 150 00:05:44,383 --> 00:05:45,341 designed. Okay? We're... 151 00:05:46,872 --> 00:05:50,623 We're designed to use available glucose glycogen first. 152 00:05:52,299 --> 00:05:54,156 So when when you have 153 00:05:54,864 --> 00:05:57,085 high glucose levels in your body when you're 154 00:05:57,085 --> 00:05:58,830 eating a lot of carbs and sugar, 155 00:05:59,544 --> 00:06:02,162 then you cannot access your are fat stores, 156 00:06:02,574 --> 00:06:04,492 know, maybe a little bit, but not really. 157 00:06:06,330 --> 00:06:07,688 When glucose is high, 158 00:06:09,046 --> 00:06:10,005 insulin is also high. 159 00:06:10,897 --> 00:06:11,875 Insulin is 160 00:06:12,966 --> 00:06:16,786 produced when our blood sugar goes up. Insulin, 161 00:06:17,183 --> 00:06:19,093 its job is to bring blood sugar sugars 162 00:06:19,093 --> 00:06:19,332 down. 163 00:06:20,384 --> 00:06:22,142 But when insulin is high, 164 00:06:22,701 --> 00:06:25,418 it puts our body into this fat storage 165 00:06:25,418 --> 00:06:27,256 mode, we hold on to our body fat 166 00:06:27,256 --> 00:06:29,742 when insulin is high. When glucose is high, 167 00:06:30,299 --> 00:06:32,208 insulin is high, we're in fat storage mode. 168 00:06:32,844 --> 00:06:34,196 When glucose is low, 169 00:06:35,230 --> 00:06:36,923 when we don't need a lot of carbohydrates. 170 00:06:37,474 --> 00:06:39,154 When we don't have a lot of high 171 00:06:39,154 --> 00:06:39,714 blood sugar, 172 00:06:40,514 --> 00:06:42,354 when glucose is low, insulin is low, 173 00:06:43,074 --> 00:06:45,074 then our bodies are in fat burning mode. 174 00:06:45,967 --> 00:06:47,181 Okay. So the key 175 00:06:48,187 --> 00:06:51,225 to this whole deal is keep insulin levels 176 00:06:51,439 --> 00:06:54,311 low. Keep them low. And the way we 177 00:06:54,311 --> 00:06:56,242 do this, there's 2 ways that we lower 178 00:06:56,299 --> 00:06:58,867 insulin, keep it low, we don't eat carbohydrates, 179 00:06:59,720 --> 00:07:00,220 and 180 00:07:01,089 --> 00:07:01,568 We don't eat. 181 00:07:03,167 --> 00:07:04,466 Insulin will remain low 182 00:07:05,084 --> 00:07:07,082 as long as our blood sugar is low. 183 00:07:07,242 --> 00:07:08,600 And as long as our blood sugar is 184 00:07:08,600 --> 00:07:09,100 normal. 185 00:07:09,574 --> 00:07:10,714 K. It's not elevated. 186 00:07:11,894 --> 00:07:12,714 Blood sugars 187 00:07:14,615 --> 00:07:15,595 go high 188 00:07:16,375 --> 00:07:17,334 when we eat a lot of. 189 00:07:18,389 --> 00:07:18,870 Carbohydrates, 190 00:07:19,350 --> 00:07:22,470 especially highly refined carbohydrates. The higher refined the 191 00:07:22,470 --> 00:07:22,970 carbohydrates, 192 00:07:23,430 --> 00:07:24,310 like pure sugar, 193 00:07:24,870 --> 00:07:27,029 will spike our blood sugar like crazy, 194 00:07:27,522 --> 00:07:29,267 which spikes our insulin light crazy. 195 00:07:29,901 --> 00:07:31,963 And then we're in fat storage mode like 196 00:07:31,963 --> 00:07:32,359 crazy. 197 00:07:33,628 --> 00:07:35,159 Alright. When we 198 00:07:35,547 --> 00:07:37,161 don't eat carbohydrates. 199 00:07:38,650 --> 00:07:40,184 It keeps our blood sugars normalized. 200 00:07:41,116 --> 00:07:44,228 Another way of keeping blood sugars normalize to 201 00:07:44,228 --> 00:07:46,687 not eat anything at all. Because every time 202 00:07:46,687 --> 00:07:48,433 you eat some food, 203 00:07:48,909 --> 00:07:50,495 your blood sugar goes up a little bit. 204 00:07:50,749 --> 00:07:52,098 So if you eat, you know, a pile 205 00:07:52,098 --> 00:07:52,757 of broccoli 206 00:07:53,448 --> 00:07:55,750 and a steak, your blood sugar's is gonna 207 00:07:55,750 --> 00:07:58,132 go up a little bit, which is normal. 208 00:07:58,370 --> 00:07:58,425 So 209 00:07:59,179 --> 00:08:01,642 Insulin will get produced a little bit, which 210 00:08:01,642 --> 00:08:04,422 is normal, and it'll come back down pretty 211 00:08:04,422 --> 00:08:04,819 quickly, 212 00:08:05,296 --> 00:08:07,361 which is normal. Everything is like working the 213 00:08:07,361 --> 00:08:08,076 way it should. 214 00:08:09,208 --> 00:08:10,884 But if you eat a big bowl of, 215 00:08:10,964 --> 00:08:12,422 you know, sugary cereal, 216 00:08:12,880 --> 00:08:14,955 and glass of orange juice, your blood sugar's 217 00:08:14,955 --> 00:08:16,733 is gonna go up like crazy. 218 00:08:19,117 --> 00:08:20,709 Insulin is gonna go up like crazy, and 219 00:08:20,709 --> 00:08:22,619 then we're in that insidious fast storage mode 220 00:08:22,619 --> 00:08:25,086 again. Okay? But anytime we eat any food 221 00:08:25,086 --> 00:08:26,997 at all, blood sugar goes up a little 222 00:08:26,997 --> 00:08:29,970 bit. So 1 awesome way of keeping blood 223 00:08:29,970 --> 00:08:31,970 sugar down, keeping insulin down, 224 00:08:32,529 --> 00:08:35,250 getting us into fat burning mode is to 225 00:08:35,250 --> 00:08:37,499 not eat anything at all. And I'm not 226 00:08:37,499 --> 00:08:38,397 talking about, 227 00:08:38,773 --> 00:08:39,966 you know, going on a 228 00:08:41,081 --> 00:08:42,990 12 day fast or something like that. We're 229 00:08:42,990 --> 00:08:45,458 talking about intermittent fasting. I'm gonna break this 230 00:08:45,458 --> 00:08:46,748 all down and just a minute. But I 231 00:08:46,748 --> 00:08:48,263 just want you to understand that, 232 00:08:49,539 --> 00:08:51,533 for example, your blood sugars are very low 233 00:08:51,533 --> 00:08:52,352 in the morning 234 00:08:52,889 --> 00:08:55,681 because you have been fasting all night long. 235 00:08:57,054 --> 00:08:59,054 So anyway, when we combine these 2 things, 236 00:08:59,294 --> 00:09:01,475 a low carbohydrate high fat diet 237 00:09:01,855 --> 00:09:03,315 with intermittent fasting. 238 00:09:04,027 --> 00:09:06,413 Both of these things work to regulate our 239 00:09:06,413 --> 00:09:08,322 blood sugars to keep our insulin levels in 240 00:09:08,322 --> 00:09:10,094 check and to put us into 241 00:09:10,469 --> 00:09:11,582 fat burning mode. 242 00:09:12,392 --> 00:09:14,620 So when we combine these 2 things, it's 243 00:09:14,620 --> 00:09:17,165 like rocket fuel for your overall health and 244 00:09:17,165 --> 00:09:17,961 for your weight loss. 245 00:09:19,248 --> 00:09:22,271 This approach will keep blood sugars normalized. It'll 246 00:09:22,271 --> 00:09:23,385 keep insulin down, 247 00:09:24,021 --> 00:09:26,169 and you'll be able to access your own 248 00:09:26,169 --> 00:09:27,522 body fat for fuel. 249 00:09:28,970 --> 00:09:30,187 So what is 250 00:09:30,563 --> 00:09:32,475 intermittent fasting? And it's simplest? 251 00:09:33,112 --> 00:09:35,821 It just means this. I don't need anything. 252 00:09:36,617 --> 00:09:36,936 Alright? 253 00:09:37,667 --> 00:09:39,650 It's just like not eating for periods of 254 00:09:39,650 --> 00:09:42,586 time. Okay? The the intermittent part means, 255 00:09:43,379 --> 00:09:44,410 we don't do it all the time. We 256 00:09:44,410 --> 00:09:45,442 do it intermittently. 257 00:09:46,170 --> 00:09:47,384 Sporadically or periodically. 258 00:09:48,469 --> 00:09:49,420 So it's basically, 259 00:09:51,163 --> 00:09:51,663 periodically, 260 00:09:52,352 --> 00:09:54,117 we don't eat. It's That's all that it 261 00:09:54,117 --> 00:09:55,074 means. Okay? 262 00:09:56,191 --> 00:09:58,665 A little bit about fasting in general. So 263 00:09:58,665 --> 00:10:00,580 fasting is something that is in our Dna. 264 00:10:00,914 --> 00:10:03,231 It's something we've done is humans for millions 265 00:10:03,231 --> 00:10:05,628 of years. It's not some new thing that 266 00:10:05,628 --> 00:10:07,786 was created by the Crossfit community or anything 267 00:10:07,786 --> 00:10:10,033 like that. Okay? I love the crossfit people. 268 00:10:10,192 --> 00:10:11,465 By the way. I think they're awesome. 269 00:10:12,658 --> 00:10:13,056 But 270 00:10:13,692 --> 00:10:15,363 they love they love the whole low carb, 271 00:10:16,093 --> 00:10:19,036 high fat diet. They love their intermittent fasting, 272 00:10:19,831 --> 00:10:21,103 but people just have some, 273 00:10:21,978 --> 00:10:23,807 notions that this is, like all new. It's 274 00:10:23,807 --> 00:10:25,500 not. We've been doing this forever. 275 00:10:26,365 --> 00:10:28,612 We didn't evolve as humans by eating 276 00:10:28,985 --> 00:10:30,810 3 meals a day, 2 snacks a day 277 00:10:30,810 --> 00:10:33,589 and dessert. We didn't. We didn't have that 278 00:10:33,589 --> 00:10:35,852 much food available to us. We scavenge, 279 00:10:36,785 --> 00:10:37,422 we hunted. 280 00:10:38,219 --> 00:10:38,957 We forage, 281 00:10:39,572 --> 00:10:40,209 and we ate. 282 00:10:41,085 --> 00:10:42,461 And then we fasted. 283 00:10:43,809 --> 00:10:46,046 This is the way we've evolved as humans 284 00:10:46,046 --> 00:10:48,123 to get to where we are today. We 285 00:10:48,123 --> 00:10:48,523 feast, 286 00:10:49,082 --> 00:10:50,975 and then we fasted. This was 287 00:10:51,649 --> 00:10:54,349 beautiful. Everything was working beautifully for us. 288 00:10:55,540 --> 00:10:57,287 You know, we didn't have ways of preserving 289 00:10:57,287 --> 00:10:59,670 foods until much later in our evolution. So 290 00:10:59,670 --> 00:11:01,998 we... When we add food available, we ate 291 00:11:01,998 --> 00:11:02,237 it. 292 00:11:03,037 --> 00:11:03,276 Right? 293 00:11:04,954 --> 00:11:08,151 Another kind of historical part of fasting is 294 00:11:08,151 --> 00:11:08,390 that, 295 00:11:09,602 --> 00:11:12,482 Cultures around the world today have been practicing 296 00:11:12,855 --> 00:11:15,869 some form of fasting for many thousands of 297 00:11:15,869 --> 00:11:16,028 years. 298 00:11:17,397 --> 00:11:19,334 Fasting has been used therapeutic 299 00:11:19,952 --> 00:11:22,208 since at least the fifth century 300 00:11:22,826 --> 00:11:24,923 when the Greek physician, hip hypotheses 301 00:11:25,381 --> 00:11:25,881 recommended 302 00:11:26,434 --> 00:11:27,472 To his patients, 303 00:11:28,191 --> 00:11:30,129 abs from food or drink 304 00:11:30,588 --> 00:11:33,039 if they had certain types of illnesses. So 305 00:11:33,159 --> 00:11:35,147 You know, back in the fifth century, hip 306 00:11:35,147 --> 00:11:37,216 ape was saying like, hey, you wanna get 307 00:11:37,216 --> 00:11:38,886 better, don't eat or drink anything. 308 00:11:40,493 --> 00:11:40,732 Religions, 309 00:11:41,769 --> 00:11:42,907 practice have been practicing 310 00:11:43,365 --> 00:11:44,641 fasting for millennia, 311 00:11:45,359 --> 00:11:45,837 buddhism, 312 00:11:46,236 --> 00:11:47,693 christianity, Islam, judaism, 313 00:11:48,230 --> 00:11:51,195 tao ism, jai ism, hindu. Have all been 314 00:11:51,195 --> 00:11:53,288 practicing some form of 315 00:11:53,744 --> 00:11:54,244 fasting. 316 00:11:54,939 --> 00:11:56,634 For thousands of years 317 00:11:57,982 --> 00:12:00,396 Hindu, for example, are are used to fasting 318 00:12:00,455 --> 00:12:00,955 on 319 00:12:01,332 --> 00:12:01,832 Ecuador 320 00:12:02,369 --> 00:12:04,682 tit, which is the eleventh day of the 321 00:12:04,682 --> 00:12:06,835 lunar cycle. So they fast every eleventh day. 322 00:12:07,886 --> 00:12:09,875 During the season of lent, Catholics give up 323 00:12:09,875 --> 00:12:11,388 certain foods or practice fasting. 324 00:12:12,582 --> 00:12:15,367 In Judaism, they observed fasting on 6 different 325 00:12:15,367 --> 00:12:18,804 days of the year, like Yam, for example. 326 00:12:19,917 --> 00:12:22,065 The entire month of Rama and Islam is 327 00:12:22,065 --> 00:12:23,258 a period of pet, 328 00:12:24,149 --> 00:12:27,339 are pen, sorry, and total fasting from dawn 329 00:12:27,339 --> 00:12:27,818 to dusk. 330 00:12:29,094 --> 00:12:30,073 And then arguably, 331 00:12:30,689 --> 00:12:32,364 3 of the most influential people in the 332 00:12:32,364 --> 00:12:33,742 history of the world, Jesus 333 00:12:34,054 --> 00:12:36,520 the prophet Muhammad and the buddha. They didn't 334 00:12:36,520 --> 00:12:38,214 all agree on a whole lot, but they 335 00:12:38,271 --> 00:12:40,100 all agreed on 1 thing, the power of 336 00:12:40,100 --> 00:12:40,578 fasting. 337 00:12:42,188 --> 00:12:44,106 And here's something else that I just want 338 00:12:44,106 --> 00:12:46,184 you to understand about fasting. 339 00:12:47,303 --> 00:12:49,941 You are already doing it. You fast every 340 00:12:49,941 --> 00:12:50,441 day 341 00:12:50,994 --> 00:12:52,134 you know, unless you eat 342 00:12:52,512 --> 00:12:53,871 while you're sleeping, like if you get up 343 00:12:53,871 --> 00:12:54,830 in the middle of the night and eat 344 00:12:54,830 --> 00:12:56,747 something and go back to bed. Most of 345 00:12:56,747 --> 00:12:56,907 us, 346 00:12:57,626 --> 00:12:59,398 I would say almost all of us. Fast 347 00:12:59,398 --> 00:13:01,071 for around 7 or 8 hours a day 348 00:13:01,071 --> 00:13:02,586 or more. You know, you don't... You probably 349 00:13:02,586 --> 00:13:03,941 don't need a couple hours before you go 350 00:13:03,941 --> 00:13:05,375 to bed and maybe you don't eat as 351 00:13:05,375 --> 00:13:06,332 soon as you wake up in the morning. 352 00:13:06,491 --> 00:13:08,335 So it might be 10 hours a day, 353 00:13:08,494 --> 00:13:09,687 you're fasting anyway. 354 00:13:10,561 --> 00:13:10,720 Okay? 355 00:13:12,548 --> 00:13:13,501 And the word itself, 356 00:13:14,789 --> 00:13:16,945 breakfast means to break your fast. 357 00:13:17,583 --> 00:13:18,461 Right? So this is... 358 00:13:19,499 --> 00:13:21,655 Fasting is not something that is 359 00:13:22,214 --> 00:13:23,730 harmful, it's not something that is. 360 00:13:24,622 --> 00:13:24,941 Weird, 361 00:13:26,134 --> 00:13:29,079 and it's not something that is new. We've 362 00:13:29,079 --> 00:13:31,785 been doing this for a long, long time. 363 00:13:32,199 --> 00:13:33,797 So I wanna talk about some of the 364 00:13:33,797 --> 00:13:36,195 myths that people have around fasting and and 365 00:13:36,195 --> 00:13:37,953 and tell you what the truth is around 366 00:13:37,953 --> 00:13:39,791 some of these things. So here's 1 of 367 00:13:39,791 --> 00:13:40,510 the first... 368 00:13:41,483 --> 00:13:43,396 Myths that people have. They say, it's not 369 00:13:43,396 --> 00:13:45,867 safe. Fasting is not safe. Well, like I 370 00:13:45,867 --> 00:13:47,939 just said, you're doing this every day. Is 371 00:13:47,939 --> 00:13:48,577 that not safe? 372 00:13:50,347 --> 00:13:52,262 And we're not talking about going weeks without 373 00:13:52,262 --> 00:13:53,401 food here. This is 374 00:13:53,779 --> 00:13:56,035 intermittent fasting. This is sporadically 375 00:13:56,652 --> 00:13:57,211 not eating. 376 00:13:58,503 --> 00:14:01,317 You can safely go for days weeks, probably 377 00:14:01,376 --> 00:14:03,930 even months without any food, depending on how 378 00:14:03,930 --> 00:14:06,005 much body fat that you have on you. 379 00:14:07,293 --> 00:14:09,759 And I'm not suggesting you do this. And 380 00:14:09,839 --> 00:14:11,589 I'm not suggesting you try to go weeks 381 00:14:11,589 --> 00:14:12,623 or months without food. 382 00:14:13,513 --> 00:14:13,911 But 383 00:14:14,388 --> 00:14:17,435 you could easily go couple days without food 384 00:14:17,970 --> 00:14:18,788 with no 385 00:14:19,163 --> 00:14:20,118 been, you know, any, 386 00:14:21,312 --> 00:14:22,051 a delete 387 00:14:22,426 --> 00:14:26,265 effects. Okay. Can fasting be dangerous, yes. If 388 00:14:26,265 --> 00:14:27,004 done reckless, 389 00:14:27,620 --> 00:14:29,851 sure. Just about anything can be done. 390 00:14:30,423 --> 00:14:32,012 With reckless abandon and get you in a 391 00:14:32,012 --> 00:14:32,330 trouble. 392 00:14:34,078 --> 00:14:37,438 And consider the story of the marathon 393 00:14:37,748 --> 00:14:40,211 according to legend, in 4 90 Bc, the 394 00:14:40,370 --> 00:14:41,086 Greek Soldier 395 00:14:42,357 --> 00:14:46,294 Ran approximately 26 miles. And from the battlefield 396 00:14:46,673 --> 00:14:48,351 near the town of marathon to Athens. 397 00:14:49,150 --> 00:14:51,707 He's delivering an a message, the news of 398 00:14:51,707 --> 00:14:53,065 the defeat of the Persians. 399 00:14:54,357 --> 00:14:56,350 When he got there, he shouted Nike, which 400 00:14:56,350 --> 00:14:58,583 means victory and then he promptly killed over 401 00:14:58,583 --> 00:14:59,061 and died. 402 00:14:59,699 --> 00:15:01,772 In people say, well, yeah, you shouldn't run 403 00:15:01,772 --> 00:15:02,272 marathons, 404 00:15:02,584 --> 00:15:04,491 They're not safe. Look what happened to this 405 00:15:04,491 --> 00:15:06,001 guy. And, like, 406 00:15:06,637 --> 00:15:08,624 if we look at this in today's terms, 407 00:15:08,783 --> 00:15:11,824 if if you took us... Sedentary middle aged 408 00:15:11,824 --> 00:15:13,122 out of shape person 409 00:15:13,499 --> 00:15:16,131 and said go run of marathon right now 410 00:15:16,131 --> 00:15:18,284 as hard as you can, you know, at 411 00:15:18,284 --> 00:15:19,560 at your maximum speed, 412 00:15:20,134 --> 00:15:22,527 without any type of preparation or knowledge, that 413 00:15:22,527 --> 00:15:24,442 person might very well kill over and die 414 00:15:24,442 --> 00:15:26,357 too. Okay? But here's the thing. 415 00:15:27,727 --> 00:15:29,977 Just about anything can be done reckless, 416 00:15:30,670 --> 00:15:31,568 can be done 417 00:15:32,182 --> 00:15:34,091 in a way that is not safe. 418 00:15:34,583 --> 00:15:37,685 But millions of people, practice some form of 419 00:15:37,685 --> 00:15:40,389 fasting, every single day on this planet and 420 00:15:40,389 --> 00:15:42,537 have 0 problems. We have been doing fasting, 421 00:15:43,346 --> 00:15:44,617 as a species, 422 00:15:45,014 --> 00:15:47,398 4 millions of years without any problems. 423 00:15:47,874 --> 00:15:48,033 Okay? 424 00:15:48,827 --> 00:15:50,575 But just to address the safety issue, 425 00:15:51,369 --> 00:15:54,254 1 step further, So There's his guy back 426 00:15:54,254 --> 00:15:57,315 in 19 65. His name is Angus Barb, 427 00:15:57,695 --> 00:15:58,335 Scottish dude. 428 00:15:59,134 --> 00:16:00,754 And he was very 429 00:16:01,055 --> 00:16:03,384 overweight. He's obese. At the time, you know, 430 00:16:03,543 --> 00:16:04,261 65, 431 00:16:04,500 --> 00:16:07,687 people weren't this big. He weighed 456 432 00:16:07,687 --> 00:16:08,005 pounds. 433 00:16:09,772 --> 00:16:12,237 And his doctor suggested he'd go on a 434 00:16:12,237 --> 00:16:14,463 fast. And so he fasted for like, 10 435 00:16:14,463 --> 00:16:16,371 days or something like that. And he loved 436 00:16:16,371 --> 00:16:18,359 it. He felt great. He was losing some 437 00:16:18,359 --> 00:16:18,598 weight. 438 00:16:19,809 --> 00:16:21,730 And he decided to keep going. 439 00:16:22,610 --> 00:16:23,830 And with his doctor's 440 00:16:24,289 --> 00:16:24,450 supervision, 441 00:16:25,490 --> 00:16:25,990 he 442 00:16:26,610 --> 00:16:28,129 went on a total fast, 443 00:16:29,812 --> 00:16:30,312 for 444 00:16:31,874 --> 00:16:33,460 382 445 00:16:33,460 --> 00:16:33,777 days. 446 00:16:35,284 --> 00:16:38,081 Think about that. This dude went over a 447 00:16:38,081 --> 00:16:39,672 year without eating any food. 448 00:16:41,185 --> 00:16:44,050 He was living on his own body fat. 449 00:16:44,224 --> 00:16:44,724 At 450 00:16:45,341 --> 00:16:46,138 that whole time. 451 00:16:47,096 --> 00:16:50,286 Now he was drinking water. Obviously, coffee, tea, 452 00:16:50,764 --> 00:16:52,599 he had to take vitamins and electrolytes. You 453 00:16:52,599 --> 00:16:55,326 gotta have, you know, some kind of nutrition 454 00:16:55,326 --> 00:16:55,804 coming in. 455 00:16:57,559 --> 00:16:59,394 But he lost like, 276 456 00:16:59,394 --> 00:16:59,894 pounds 457 00:17:00,829 --> 00:17:02,743 by living off of his own body fat. 458 00:17:02,903 --> 00:17:05,233 For over a year this crazy. Right? 459 00:17:06,112 --> 00:17:08,909 And I'm not suggesting again that anybody try 460 00:17:08,909 --> 00:17:10,907 this, but I just want you to see 461 00:17:10,907 --> 00:17:11,067 that, 462 00:17:11,787 --> 00:17:13,759 you know, this guy had doctor supervision, but 463 00:17:14,359 --> 00:17:16,117 you can go for a long time, living 464 00:17:16,117 --> 00:17:17,316 off your own body fat. 465 00:17:18,115 --> 00:17:18,275 Okay? 466 00:17:18,994 --> 00:17:19,494 So 467 00:17:20,033 --> 00:17:21,711 our fat is a great source of fuel 468 00:17:21,711 --> 00:17:23,150 for our bodies and for our brains. 469 00:17:23,643 --> 00:17:24,041 And 470 00:17:24,678 --> 00:17:26,270 and this is the way we're design as 471 00:17:26,270 --> 00:17:28,658 people. So that's kind of myth number 1 472 00:17:28,658 --> 00:17:30,329 that fasting isn't safe. I think we can 473 00:17:30,329 --> 00:17:32,080 all agree the fasting is perfectly safe and 474 00:17:32,080 --> 00:17:33,036 something we do all the time. 475 00:17:34,325 --> 00:17:35,702 Another myth is that fasting 476 00:17:36,238 --> 00:17:37,455 makes you go into 477 00:17:37,832 --> 00:17:38,470 starvation mode. 478 00:17:39,585 --> 00:17:40,382 I even get this. 479 00:17:41,512 --> 00:17:43,762 It's not starving yourself. You don't go into 480 00:17:43,898 --> 00:17:45,092 starvation mode when you fast. 481 00:17:45,728 --> 00:17:47,955 Your body has plenty of fuel on board. 482 00:17:48,288 --> 00:17:50,034 In the form of your own body fat. 483 00:17:50,272 --> 00:17:53,471 We all do. Even the lean marathon runners 484 00:17:53,844 --> 00:17:57,190 have, like 8 percent a body fat. Plenty 485 00:17:57,190 --> 00:18:00,042 of fat on them to to last a 486 00:18:00,042 --> 00:18:02,260 long, long time without eating anything, 487 00:18:04,736 --> 00:18:05,236 calorie 488 00:18:05,690 --> 00:18:06,507 restriction diets 489 00:18:07,040 --> 00:18:10,297 actually will put you into starvation mode. And 490 00:18:10,297 --> 00:18:11,274 they did these 491 00:18:12,062 --> 00:18:15,331 experiments, which sound horrible. The Minnesota starvation experiment 492 00:18:15,331 --> 00:18:17,404 where they took a group of men, and 493 00:18:17,404 --> 00:18:19,977 they gave them a very, very limited 494 00:18:20,289 --> 00:18:23,162 calorie diet, and they went into starvation mode. 495 00:18:23,560 --> 00:18:24,699 They became 496 00:18:25,076 --> 00:18:25,576 extremely 497 00:18:26,273 --> 00:18:27,172 weak let 498 00:18:28,359 --> 00:18:28,859 ema 499 00:18:29,234 --> 00:18:30,982 and we're literally starving to death. 500 00:18:32,651 --> 00:18:34,502 But here's the thing. There's a big difference 501 00:18:34,638 --> 00:18:35,138 between 502 00:18:36,881 --> 00:18:37,381 calorie 503 00:18:37,757 --> 00:18:41,419 restriction, severe calorie restriction and 0 food. 504 00:18:42,453 --> 00:18:42,953 Something 505 00:18:44,065 --> 00:18:44,565 hormonal 506 00:18:45,184 --> 00:18:45,684 changes 507 00:18:46,065 --> 00:18:47,845 when you don't eat anything. 508 00:18:48,464 --> 00:18:50,544 Calorie restriction puts you in a starvation mode. 509 00:18:51,913 --> 00:18:54,876 Because your body can't make the necessary hormonal 510 00:18:55,489 --> 00:18:57,476 adaptations that you get when you're fasting when 511 00:18:57,476 --> 00:18:59,304 you have 0 calories coming in. So you're 512 00:18:59,304 --> 00:19:01,152 never actually getting to the point where you're 513 00:19:01,152 --> 00:19:02,909 using your own body fat for fuel. 514 00:19:04,266 --> 00:19:05,463 Everything changes when you, 515 00:19:06,421 --> 00:19:09,156 go to 0 calories. So fasting, the body 516 00:19:09,215 --> 00:19:09,670 switches 517 00:19:10,108 --> 00:19:10,847 from burning 518 00:19:11,225 --> 00:19:14,256 glucose to burning your own stored body fat. 519 00:19:15,452 --> 00:19:18,563 And this is exactly what your body fat 520 00:19:18,563 --> 00:19:19,360 is there for. 521 00:19:20,093 --> 00:19:22,483 Our body fat is not for looks. It's 522 00:19:22,483 --> 00:19:23,997 not there to make us look good. 523 00:19:24,953 --> 00:19:26,887 Right? It's there. It's it's used 524 00:19:27,518 --> 00:19:29,992 for food when no food is available. 525 00:19:30,550 --> 00:19:33,264 Our body fat, our stored body fat is 526 00:19:33,264 --> 00:19:34,700 used to nourish us. 527 00:19:35,353 --> 00:19:37,607 When no food is available. It's a very 528 00:19:37,745 --> 00:19:40,376 well designed system. It works very, very well. 529 00:19:41,492 --> 00:19:43,700 Again, humans have been feast and then fast 530 00:19:43,819 --> 00:19:44,940 thing for millions of years. 531 00:19:45,500 --> 00:19:48,619 If not eating for short periods of time 532 00:19:48,619 --> 00:19:50,940 would put us into starvation mode, we've... We'd 533 00:19:50,940 --> 00:19:51,980 have become extinct. 534 00:19:52,713 --> 00:19:55,012 A long, long time ago. Okay? So when 535 00:19:55,012 --> 00:19:55,646 you fast, 536 00:19:57,073 --> 00:19:59,451 you do not go into starvation mode. Okay? 537 00:20:01,213 --> 00:20:03,280 Another myth is that when you fast, you 538 00:20:03,280 --> 00:20:04,314 will lose muscle. 539 00:20:05,189 --> 00:20:05,689 So 540 00:20:06,858 --> 00:20:07,835 consider the consequences 541 00:20:08,369 --> 00:20:10,610 of burning muscle, for energy. 542 00:20:12,119 --> 00:20:13,310 During long winters, 543 00:20:14,343 --> 00:20:15,557 you know, back in the 544 00:20:16,805 --> 00:20:17,543 caveman mandates 545 00:20:18,155 --> 00:20:20,562 for There would have been many days where 546 00:20:20,562 --> 00:20:21,599 no food was available. 547 00:20:23,434 --> 00:20:25,587 After the first episode of, like, 548 00:20:26,465 --> 00:20:27,980 a period of no food available, 549 00:20:29,346 --> 00:20:32,469 your body, if it was actually consuming muscle 550 00:20:32,525 --> 00:20:35,806 as fuel, you would be severely weak after 551 00:20:35,941 --> 00:20:36,497 a couple, 552 00:20:37,629 --> 00:20:39,627 times of this happening, you'd be so weak 553 00:20:39,627 --> 00:20:41,305 that you'd be unable to hunt... You wouldn't 554 00:20:41,305 --> 00:20:42,344 be to stand up. 555 00:20:43,383 --> 00:20:45,321 Humans would never have survived 556 00:20:45,701 --> 00:20:46,680 as a species 557 00:20:47,311 --> 00:20:47,811 if 558 00:20:48,184 --> 00:20:50,804 burning muscle happened when we didn't eat. 559 00:20:51,757 --> 00:20:53,345 So your body... Here's the way your body 560 00:20:53,345 --> 00:20:55,092 works. You burn glucose first. 561 00:20:56,457 --> 00:20:57,093 Then fat. 562 00:20:58,366 --> 00:21:00,912 And then when there's no fat available, your 563 00:21:00,912 --> 00:21:03,002 body will start to 564 00:21:04,269 --> 00:21:07,377 use muscle as fuel. But it's a terrible 565 00:21:07,377 --> 00:21:09,129 source of fuel for your body. So it 566 00:21:09,129 --> 00:21:09,868 will not 567 00:21:10,404 --> 00:21:12,657 do that. It won't break down muscle 568 00:21:12,968 --> 00:21:14,080 until all the fat is gone. 569 00:21:15,271 --> 00:21:16,939 And I gotta tell you it would be 570 00:21:16,939 --> 00:21:18,631 almost impossible for you to 571 00:21:19,005 --> 00:21:21,785 lose that much fat. Think of angus. It's 572 00:21:21,785 --> 00:21:22,023 stew. 573 00:21:22,755 --> 00:21:24,355 So much fat on his body. So able 574 00:21:24,355 --> 00:21:26,595 to, you know, use that as fuel for 575 00:21:26,595 --> 00:21:27,154 over a year. 576 00:21:28,434 --> 00:21:30,195 When you fast, you burn fat, 577 00:21:31,568 --> 00:21:33,585 Your body will only use muscle if there's 578 00:21:33,643 --> 00:21:36,118 no more glucose, no fat available. So you'd 579 00:21:36,118 --> 00:21:37,795 literally have to be at that point of, 580 00:21:37,875 --> 00:21:40,110 like starving to death for your body to 581 00:21:40,110 --> 00:21:40,484 start 582 00:21:41,083 --> 00:21:41,800 using muscle. 583 00:21:43,236 --> 00:21:47,065 And studies indicate that intermittent fasting is actually 584 00:21:47,065 --> 00:21:48,761 better for maintaining 585 00:21:49,138 --> 00:21:50,255 muscle mass. In fact, 586 00:21:51,069 --> 00:21:54,205 Intermittent fasting is very popular among body builders 587 00:21:54,984 --> 00:21:56,762 because they find it helps them to 588 00:21:57,141 --> 00:21:58,040 maintain muscle 589 00:21:59,068 --> 00:22:01,371 alongside a low body fat percentage. 590 00:22:02,006 --> 00:22:04,649 Right? So they're lean and super muscular. 591 00:22:05,181 --> 00:22:07,190 So you don't burn muscle 592 00:22:07,658 --> 00:22:08,373 when you fast. 593 00:22:09,803 --> 00:22:10,303 Another 594 00:22:10,995 --> 00:22:13,617 myth that I'm trying to bust here today 595 00:22:13,617 --> 00:22:15,865 is that fasting will make you tired 596 00:22:16,334 --> 00:22:18,643 and let Oh, if I don't eat all 597 00:22:18,643 --> 00:22:20,156 the time, I'm gonna be super tired. I 598 00:22:20,156 --> 00:22:22,943 need the energy. Well, listen, Have you ever 599 00:22:22,943 --> 00:22:24,558 been tired after eating meal 600 00:22:25,029 --> 00:22:27,260 Of course, you have. Everybody has. This is 601 00:22:27,260 --> 00:22:29,831 what happens When you eat, there's this 602 00:22:30,287 --> 00:22:33,656 moment of, like, dr ness afterwards, lack of 603 00:22:34,271 --> 00:22:34,724 concentration 604 00:22:35,321 --> 00:22:37,787 That's your system, like your stomach, your liver, 605 00:22:37,867 --> 00:22:41,287 or digestive system, all working to process the 606 00:22:41,287 --> 00:22:41,526 food. 607 00:22:42,496 --> 00:22:43,930 When you fast, you don't have these kinds 608 00:22:43,930 --> 00:22:44,487 of problems. 609 00:22:45,284 --> 00:22:45,784 Fat 610 00:22:46,239 --> 00:22:49,186 is a far superior source of fuel for 611 00:22:49,186 --> 00:22:51,273 your body and for your brain. So when 612 00:22:51,273 --> 00:22:54,006 you fast, your body can actually produce 613 00:22:54,942 --> 00:22:57,516 ketones, which is an amazing source of energy 614 00:22:58,212 --> 00:23:00,525 and ketones along with your own body fat, 615 00:23:01,334 --> 00:23:01,834 actually 616 00:23:02,366 --> 00:23:04,032 increase your energy levels. 617 00:23:05,064 --> 00:23:06,889 Right? You get tired and let when you're 618 00:23:06,889 --> 00:23:08,714 eating a lot of sugar and carbs, and 619 00:23:08,714 --> 00:23:10,720 you have that crash after you week. Like, 620 00:23:11,198 --> 00:23:12,633 if you've ever had a big lunch and 621 00:23:12,633 --> 00:23:14,865 then you wanna go to sleep around 02:00 622 00:23:14,865 --> 00:23:16,778 in the afternoon, 2 03:00, you're just, like, 623 00:23:17,018 --> 00:23:17,336 dead, 624 00:23:18,069 --> 00:23:19,268 and you need your Starbucks, 625 00:23:19,986 --> 00:23:21,025 triple Mocha, 626 00:23:21,824 --> 00:23:23,821 Carmel latte or whatever to get you through 627 00:23:23,821 --> 00:23:24,460 the afternoon. 628 00:23:25,513 --> 00:23:27,988 That's because of, you know, eating all that 629 00:23:27,988 --> 00:23:29,505 food, especially the sugar in the carbs. 630 00:23:30,463 --> 00:23:32,140 But when you're fasting this doesn't happen, You 631 00:23:32,140 --> 00:23:34,535 don't have those energy spikes and crashes. 632 00:23:34,948 --> 00:23:37,176 You have this, like, consistent energy throughout the 633 00:23:37,176 --> 00:23:39,563 day, so no crashes at all. And I 634 00:23:39,563 --> 00:23:40,699 gotta tell you my clients 635 00:23:41,313 --> 00:23:41,632 report. 636 00:23:42,522 --> 00:23:45,307 A lot of increased energy and sustained energy 637 00:23:45,307 --> 00:23:47,854 when they become fat adapted when they stop 638 00:23:47,854 --> 00:23:49,740 eating the sugar and the carbs, and they 639 00:23:50,737 --> 00:23:52,413 their body is starting to burn fat. 640 00:23:53,371 --> 00:23:54,887 And then when we add in some intermittent 641 00:23:54,887 --> 00:23:55,206 fasting, 642 00:23:55,845 --> 00:23:58,411 their energy levels actually go up, knock down. 643 00:23:58,650 --> 00:24:00,399 Okay? So fasting does not make you tired 644 00:24:00,399 --> 00:24:01,035 and let. 645 00:24:01,512 --> 00:24:02,784 It actually, gives you more energy. 646 00:24:04,374 --> 00:24:06,998 People think fasting will slow your metabolism, 647 00:24:07,887 --> 00:24:08,204 and, 648 00:24:08,839 --> 00:24:10,188 no. This is not true at all. 649 00:24:11,615 --> 00:24:12,433 It actually 650 00:24:12,885 --> 00:24:14,099 boosts your metabolism. 651 00:24:14,963 --> 00:24:17,035 When you fast, it puts your body into 652 00:24:17,035 --> 00:24:18,628 fat burning mode. 653 00:24:19,425 --> 00:24:19,664 Okay? 654 00:24:20,301 --> 00:24:23,568 Which is boosting, it actually boosts your metabolic 655 00:24:23,568 --> 00:24:23,807 rate. 656 00:24:25,096 --> 00:24:27,429 This is due to a drastic 657 00:24:28,123 --> 00:24:29,261 increase in 658 00:24:29,637 --> 00:24:30,456 blood levels 659 00:24:30,912 --> 00:24:31,412 of 660 00:24:31,883 --> 00:24:32,383 norepinephrine, 661 00:24:32,921 --> 00:24:34,777 which stimulates your metabolism 662 00:24:35,713 --> 00:24:38,027 and it instruct your fat cells to break 663 00:24:38,027 --> 00:24:38,825 down body fat, 664 00:24:39,399 --> 00:24:40,998 and then you can use that body fat 665 00:24:40,998 --> 00:24:41,557 for fuel. 666 00:24:42,836 --> 00:24:45,174 Studies have shown that fasting for 667 00:24:45,633 --> 00:24:47,711 even up to like, 48 hours will boost 668 00:24:47,711 --> 00:24:48,611 your metabolism 669 00:24:49,243 --> 00:24:51,471 by something like a 3 percent to up 670 00:24:51,471 --> 00:24:52,584 to 14 percent. 671 00:24:53,857 --> 00:24:56,028 Fasting does not slow your metabolism 672 00:24:56,418 --> 00:24:58,331 And there's this misconception out there that you 673 00:24:58,331 --> 00:25:00,483 need to eat like, 6 times a day, 674 00:25:00,802 --> 00:25:01,200 you know, 675 00:25:02,237 --> 00:25:03,852 to boost your metabolism, 676 00:25:04,325 --> 00:25:05,384 and it's the opposite. 677 00:25:05,924 --> 00:25:08,005 When you eat 6 times a day, you 678 00:25:08,005 --> 00:25:09,525 slow your metabolism down, 679 00:25:10,244 --> 00:25:12,658 because you're always hanging on to all that 680 00:25:12,658 --> 00:25:15,614 extra body fat. All that extra food is 681 00:25:15,614 --> 00:25:16,513 going into 682 00:25:17,132 --> 00:25:18,410 you know, your fat stores. 683 00:25:19,384 --> 00:25:22,181 Okay? Your your blood glucose is always elevated, 684 00:25:22,501 --> 00:25:23,699 insulin is always elevated, 685 00:25:24,099 --> 00:25:26,097 and you're holding on to all that extra 686 00:25:26,097 --> 00:25:29,147 fat. Okay? So you're actually not burning fat 687 00:25:29,147 --> 00:25:31,162 when you do that. So eating 688 00:25:31,619 --> 00:25:33,612 less often or eating, nothing at all for 689 00:25:33,612 --> 00:25:35,845 periods of time will actually speed up your 690 00:25:35,845 --> 00:25:36,323 metabolism. 691 00:25:38,414 --> 00:25:41,211 Another myth is that fasting deprive your body 692 00:25:41,211 --> 00:25:41,930 of nutrients. 693 00:25:42,969 --> 00:25:45,206 So some people have concerns that fasting will 694 00:25:45,206 --> 00:25:46,425 lead to some sort of 695 00:25:47,059 --> 00:25:48,575 Right? You don't... You're not getting the right 696 00:25:48,575 --> 00:25:49,691 vitamins and minerals. 697 00:25:50,568 --> 00:25:51,068 And 698 00:25:51,526 --> 00:25:54,796 it's been shown that fasting that lasts under 699 00:25:54,796 --> 00:25:56,710 24 hours, like, what we're talking about here. 700 00:25:57,362 --> 00:25:58,158 Intermittent and fasting. 701 00:25:58,875 --> 00:26:00,626 There's no real need to be concerned with 702 00:26:00,626 --> 00:26:03,492 missing vitamins or minerals, mainly because we replenish 703 00:26:03,492 --> 00:26:04,526 anything we lost, 704 00:26:05,259 --> 00:26:06,777 when we eat food later in the day. 705 00:26:06,937 --> 00:26:08,934 Like, you're not eat you're you're you're eating 706 00:26:08,934 --> 00:26:10,053 every day. Okay? 707 00:26:11,171 --> 00:26:13,420 But for longer fat ass if you're doing, 708 00:26:13,500 --> 00:26:15,568 like, a 24 hour longer fast, 709 00:26:16,125 --> 00:26:16,625 doctors 710 00:26:17,000 --> 00:26:18,352 recommend supplementing with, 711 00:26:19,227 --> 00:26:21,867 electro electrolyte. So sodium potassium magnesium, which is 712 00:26:21,867 --> 00:26:23,378 very easy to get in a, 713 00:26:25,367 --> 00:26:25,765 supplement. 714 00:26:26,322 --> 00:26:26,481 Right? 715 00:26:27,529 --> 00:26:29,595 I actually take these when I'm running in 716 00:26:29,595 --> 00:26:31,048 the heat just because 717 00:26:31,423 --> 00:26:31,661 I... 718 00:26:32,297 --> 00:26:34,099 We all need electrolytes when we're running is 719 00:26:34,299 --> 00:26:36,776 especially longer distances, especially when it's super hot 720 00:26:36,776 --> 00:26:37,016 outside. 721 00:26:37,655 --> 00:26:39,652 And so I take a supplement that's just 722 00:26:39,652 --> 00:26:41,410 sodium, potassium and magnesium, 723 00:26:41,823 --> 00:26:42,142 and, 724 00:26:42,699 --> 00:26:45,165 no sugar or anything like that, and gives 725 00:26:45,165 --> 00:26:45,961 me everything I need. 726 00:26:46,836 --> 00:26:48,825 And I do all my runs fast. And 727 00:26:48,825 --> 00:26:49,939 we'll talk a little bit about that in 728 00:26:49,939 --> 00:26:50,416 a second here, 729 00:26:51,067 --> 00:26:53,849 But actually, fat, fat is 1 of the 730 00:26:53,849 --> 00:26:55,201 best things your body can use for fuel. 731 00:26:55,360 --> 00:26:57,347 Right? It's 1 of 2 essential nutrients that 732 00:26:57,347 --> 00:26:58,381 we have to have. 733 00:26:59,513 --> 00:27:00,253 And so, 734 00:27:00,871 --> 00:27:01,191 you know, 735 00:27:02,070 --> 00:27:05,105 you're not depriving your body of nutrients when 736 00:27:05,105 --> 00:27:05,605 you 737 00:27:06,395 --> 00:27:08,304 fast for short periods of time at all. 738 00:27:08,543 --> 00:27:10,691 Okay? If you're concerned, just make sure you're 739 00:27:10,691 --> 00:27:12,933 getting enough salt on the electrolytes lights but 740 00:27:12,933 --> 00:27:14,606 other than that, you're going to be fine. 741 00:27:14,845 --> 00:27:16,837 You... You're gonna get all the food, all 742 00:27:16,837 --> 00:27:18,191 the nutrients you need from the food that 743 00:27:18,191 --> 00:27:18,988 you eat. Okay? 744 00:27:20,039 --> 00:27:20,996 And then the, 745 00:27:21,954 --> 00:27:24,427 last myth I wanna just talk about here 746 00:27:24,427 --> 00:27:26,422 is people say fasting is just crazy. 747 00:27:27,634 --> 00:27:29,546 And at this point, I wanna say, isn't 748 00:27:29,546 --> 00:27:32,095 eating 6 times a day crazy. Yeah. 749 00:27:33,211 --> 00:27:35,623 Keeping your insulin levels elevated 750 00:27:35,999 --> 00:27:36,977 all the time 751 00:27:37,526 --> 00:27:40,143 So your body is constantly in fat storage 752 00:27:40,143 --> 00:27:42,761 mode. You become insulin resistant when you do 753 00:27:42,761 --> 00:27:42,999 this. 754 00:27:43,871 --> 00:27:44,982 You know, you get fat. 755 00:27:45,474 --> 00:27:48,106 You can't lose the weight. Isn't that crazy? 756 00:27:48,585 --> 00:27:49,542 Yeah. I think so. 757 00:27:50,579 --> 00:27:52,253 You know, think about all these millions of 758 00:27:52,253 --> 00:27:53,929 people around the world who who've been fasting 759 00:27:53,929 --> 00:27:55,226 for thousands of years 760 00:27:55,777 --> 00:27:58,644 Muslims, Christians, Jewish people hindu all are. Are 761 00:27:58,644 --> 00:27:59,520 they all crazy? 762 00:27:59,918 --> 00:28:00,237 No. 763 00:28:01,113 --> 00:28:03,183 What about all the human ancestors who feast 764 00:28:03,183 --> 00:28:05,268 it and fasted it? Millions of years of 765 00:28:05,268 --> 00:28:07,656 evolution, and we thrived as a species. 766 00:28:08,373 --> 00:28:11,421 It's not crazy. It's perfect. It's how we've 767 00:28:11,478 --> 00:28:11,796 evolved. 768 00:28:12,369 --> 00:28:15,181 Is how we're designed to function optimally. 769 00:28:16,595 --> 00:28:18,030 And I just wanted you to think about 770 00:28:18,030 --> 00:28:20,901 this. Think about animals, the animal kingdom. Okay? 771 00:28:21,061 --> 00:28:22,113 So bears. 772 00:28:22,751 --> 00:28:25,703 Bears, hi every winter. Right? They gorge themselves 773 00:28:25,703 --> 00:28:27,059 on salmon and berries, 774 00:28:27,778 --> 00:28:29,864 which sounds delicious. By the way. And then 775 00:28:29,864 --> 00:28:32,251 they live on their own body fat all 776 00:28:32,251 --> 00:28:34,718 winter long when they hi. Right? Are they 777 00:28:34,718 --> 00:28:35,116 crazy? 778 00:28:35,593 --> 00:28:36,867 Are they like just, you know, 779 00:28:37,503 --> 00:28:40,064 insane? By no. Is the way they're designed. 780 00:28:42,451 --> 00:28:45,156 And just a little sidebar here. Humans we're 781 00:28:45,156 --> 00:28:47,066 like the only animal on the planet that, 782 00:28:47,558 --> 00:28:49,147 eats food that we're not designed to eat. 783 00:28:49,545 --> 00:28:51,214 So all the sugar and the highly refined 784 00:28:51,214 --> 00:28:52,804 carbohydrates. We're not supposed to eat that stuff. 785 00:28:53,122 --> 00:28:55,370 That stuff makes us fat. It makes us 786 00:28:55,983 --> 00:28:56,301 obese, 787 00:28:56,874 --> 00:28:57,694 It creates 788 00:28:58,073 --> 00:29:00,390 all kinds of health problems for us, but 789 00:29:00,390 --> 00:29:02,627 we eat tons of that stuff. No other 790 00:29:02,627 --> 00:29:03,905 animal on the planet does this. 791 00:29:05,037 --> 00:29:07,110 Humans are the only overweight animal on the 792 00:29:07,110 --> 00:29:07,429 planet. 793 00:29:08,385 --> 00:29:09,262 Think about that. 794 00:29:10,219 --> 00:29:12,291 No other animals get fat and obese. 795 00:29:13,103 --> 00:29:15,674 You know, obviously, there's fat animals like walrus 796 00:29:15,732 --> 00:29:17,803 and elephant seals. Right? They have a lot 797 00:29:17,803 --> 00:29:19,578 of body fat. But 798 00:29:19,954 --> 00:29:22,025 they're not overweight. That's the way they're supposed 799 00:29:22,025 --> 00:29:24,351 to be okay. They're designed to be this 800 00:29:24,351 --> 00:29:24,590 way, 801 00:29:25,386 --> 00:29:28,174 but it's perfectly healthy for them. That's that's 802 00:29:28,174 --> 00:29:31,209 optimal for them. Be But it's not perfectly 803 00:29:31,209 --> 00:29:33,114 healthy for humans to be as fat as 804 00:29:33,114 --> 00:29:33,590 a walrus. 805 00:29:34,622 --> 00:29:35,653 To me, that's crazy. 806 00:29:38,526 --> 00:29:41,145 Okay. So I hope you understand that fasting 807 00:29:41,145 --> 00:29:42,654 is not crazy. It's perfectly normal. 808 00:29:43,368 --> 00:29:45,750 So let's quickly. I'm gonna talk about some 809 00:29:45,750 --> 00:29:47,672 of the benefits of fasting sorry I get 810 00:29:47,672 --> 00:29:49,266 all worked up about this stuff, 811 00:29:50,859 --> 00:29:52,931 and I crack myself up sometimes. Okay. The 812 00:29:52,931 --> 00:29:53,966 benefits of fasting, 813 00:29:54,444 --> 00:29:56,436 especially for runners. So here's the benefits we 814 00:29:56,436 --> 00:29:58,443 can get eat. Experience. And I've kinda talked 815 00:29:58,443 --> 00:30:00,276 about some of the stuff already, but I'll, 816 00:30:00,436 --> 00:30:02,587 I'm gonna reiterate a few things and tell 817 00:30:02,587 --> 00:30:03,783 you about a few things I think are 818 00:30:03,783 --> 00:30:05,633 kinda cool here. So what happens when you 819 00:30:05,633 --> 00:30:07,950 do some fasting? What's good about it, especially 820 00:30:07,950 --> 00:30:10,746 for runners. Well, number 1, glucose levels go 821 00:30:10,746 --> 00:30:10,906 down? 822 00:30:11,878 --> 00:30:14,521 So when our blood sugars, you know, normalize, 823 00:30:14,895 --> 00:30:18,150 insulin levels go down, it improves insulin sensitivity, 824 00:30:18,308 --> 00:30:19,261 which means our bodies. 825 00:30:19,754 --> 00:30:21,909 Can react to insulin the way they're supposed 826 00:30:21,909 --> 00:30:22,228 to. 827 00:30:23,026 --> 00:30:25,740 We get out of fast storage mode, and 828 00:30:25,740 --> 00:30:28,470 we get into fat burning mode Right? So 829 00:30:28,470 --> 00:30:30,250 we have this boost in metabolism, 830 00:30:32,549 --> 00:30:35,269 and our our bodies can actually get out 831 00:30:35,269 --> 00:30:37,509 of fat storage and into fat burning mode. 832 00:30:37,764 --> 00:30:40,718 So this a huge benefit for everybody. Right? 833 00:30:40,877 --> 00:30:41,117 And it... 834 00:30:41,915 --> 00:30:44,230 The second benefit is that it induces weight 835 00:30:44,230 --> 00:30:47,831 loss because our metabolism is... Speeding up, not 836 00:30:47,831 --> 00:30:48,308 slowing down. 837 00:30:49,580 --> 00:30:50,717 It speeds up 838 00:30:51,171 --> 00:30:53,420 weight loss and fat loss 839 00:30:53,874 --> 00:30:55,010 and fat 840 00:30:55,623 --> 00:30:57,795 adaptation. It So if you wanna become a 841 00:30:57,795 --> 00:30:58,914 fat adapted runner, 842 00:30:59,554 --> 00:31:00,934 1 of the best ways 843 00:31:01,474 --> 00:31:04,035 to get there is obviously you have to 844 00:31:04,035 --> 00:31:05,494 stop eating sugar and carbohydrates. 845 00:31:06,921 --> 00:31:09,463 And then number 2, start doing some intermittent 846 00:31:09,463 --> 00:31:11,052 fasting. And when you do it, 847 00:31:12,005 --> 00:31:15,183 you will, get your body into fat burning 848 00:31:15,183 --> 00:31:18,489 mode faster, you'll lose more weight obviously, but 849 00:31:18,547 --> 00:31:20,782 becoming a fat adapted runner will go fat. 850 00:31:20,942 --> 00:31:23,495 It'll it'll happen quicker. If you if you 851 00:31:23,495 --> 00:31:25,903 inch include a little intermittent fasting along with 852 00:31:25,903 --> 00:31:27,658 the low carb pipe fat diet. 853 00:31:29,014 --> 00:31:31,726 Another benefit is that intermittent fasting helps you 854 00:31:31,726 --> 00:31:33,640 to break through weight loss plateau. 855 00:31:34,692 --> 00:31:36,709 So with all my clients 856 00:31:37,726 --> 00:31:40,360 invariably at some point, weight loss kinda stalls 857 00:31:40,360 --> 00:31:42,835 a little bit. This is perfectly normal. 858 00:31:43,646 --> 00:31:45,796 And we we anticipate this happening. 859 00:31:46,433 --> 00:31:48,184 And there's all kinds of tools that I 860 00:31:48,184 --> 00:31:48,423 help, 861 00:31:49,538 --> 00:31:51,704 use and we implement to help my my 862 00:31:51,704 --> 00:31:53,382 clients break through some of those weight loss 863 00:31:53,382 --> 00:31:55,700 plateau and 1 of them is intermittent fasting. 864 00:31:56,339 --> 00:31:58,577 It's a great way to bust through when 865 00:31:58,577 --> 00:32:00,175 you get stuck at a certain weight. 866 00:32:02,105 --> 00:32:03,400 Especially when it's done 867 00:32:04,093 --> 00:32:04,571 intermittently. 868 00:32:05,366 --> 00:32:07,775 So not all the time, periodically, 869 00:32:08,722 --> 00:32:10,154 because here's what happens. When we do the 870 00:32:10,154 --> 00:32:12,245 same thing over and over again, our body 871 00:32:12,302 --> 00:32:12,620 adapt. 872 00:32:13,177 --> 00:32:14,847 Our body very good at adapting. 873 00:32:15,419 --> 00:32:16,612 Right? So what we wanna do is we 874 00:32:16,612 --> 00:32:18,203 wanna kinda shake things up a little bit 875 00:32:18,203 --> 00:32:20,294 every now and then. We want to 876 00:32:20,669 --> 00:32:22,753 cause our body a little bit of. Stress 877 00:32:22,753 --> 00:32:24,427 so that it can adapt in a different 878 00:32:24,427 --> 00:32:26,261 way and change things. Okay? 879 00:32:27,696 --> 00:32:30,726 This why we don't work the same muscles 880 00:32:30,726 --> 00:32:32,977 at the do the exact same workout at 881 00:32:32,977 --> 00:32:35,214 the gym every single time we go. If 882 00:32:35,214 --> 00:32:37,211 you wanna actually build muscle because your body 883 00:32:37,211 --> 00:32:38,830 will adapt and it'll stop 884 00:32:39,461 --> 00:32:42,406 seeing that as a stress, and it will 885 00:32:42,406 --> 00:32:44,476 stop building the muscle. Right? So that's why 886 00:32:44,476 --> 00:32:44,976 you 887 00:32:45,829 --> 00:32:48,057 if you follow any kind of workout routine 888 00:32:48,057 --> 00:32:49,747 or a plan somebody put in place for 889 00:32:49,747 --> 00:32:52,141 you, then you know they always want you 890 00:32:52,141 --> 00:32:53,976 to be doing different things and mixing it 891 00:32:53,976 --> 00:32:55,652 up. And that's how you get stronger and 892 00:32:55,652 --> 00:32:56,210 build muscle. 893 00:32:57,260 --> 00:32:59,485 Also, this is why we don't run the 894 00:32:59,485 --> 00:33:00,223 same distances. 895 00:33:00,677 --> 00:33:02,982 And the same pace, every time we go 896 00:33:02,982 --> 00:33:04,969 out and run. Right? You gotta mix things 897 00:33:04,969 --> 00:33:05,207 up. 898 00:33:05,779 --> 00:33:07,140 We want our bodies to, 899 00:33:08,179 --> 00:33:11,059 adapt to some super hard, super fast running, 900 00:33:11,220 --> 00:33:12,899 like sprints or hill repeats. 901 00:33:13,713 --> 00:33:15,227 And then we wanna do some really slow 902 00:33:15,227 --> 00:33:17,299 long running, and then we wanna do some 903 00:33:17,299 --> 00:33:18,574 stuff in between, and then we throw some 904 00:33:18,653 --> 00:33:19,450 Fart lick in there. 905 00:33:20,167 --> 00:33:21,841 I just love saying Fart lick. And then 906 00:33:21,841 --> 00:33:22,558 we wanna do some, 907 00:33:24,880 --> 00:33:27,266 interval training in there. Right? Well, I we 908 00:33:27,266 --> 00:33:29,810 wanna just keep mixing things up, so our 909 00:33:29,810 --> 00:33:33,071 bodies can respond to these changes of stress. 910 00:33:33,722 --> 00:33:35,394 Same thing happens with, 911 00:33:36,668 --> 00:33:38,362 fasting. It helps us to 912 00:33:39,374 --> 00:33:40,829 respond to changes, 913 00:33:41,459 --> 00:33:43,457 in a different way and really helps to 914 00:33:43,457 --> 00:33:45,295 break through some of these weight loss plateau 915 00:33:45,295 --> 00:33:45,695 that we get. 916 00:33:47,373 --> 00:33:50,704 Another huge benefit of intermittent fasting is increased 917 00:33:51,064 --> 00:33:52,203 mental and cognitive 918 00:33:52,663 --> 00:33:53,142 abilities. 919 00:33:53,861 --> 00:33:54,841 So our brains 920 00:33:55,619 --> 00:33:59,056 love fat and ketones for fuel. This amazing 921 00:33:59,056 --> 00:34:00,495 source of fuel for our brains. 922 00:34:01,385 --> 00:34:01,885 And 923 00:34:03,453 --> 00:34:05,919 when we do intermittent fasting, fat and ketones 924 00:34:05,919 --> 00:34:06,635 are produced, 925 00:34:07,192 --> 00:34:07,644 we get 926 00:34:08,641 --> 00:34:10,954 this flood of amazing fuel for our brain. 927 00:34:11,353 --> 00:34:14,064 It helps improve our mental clarity, or concentration. 928 00:34:14,463 --> 00:34:16,615 You'll think more clearly, you'll be more focused, 929 00:34:17,190 --> 00:34:19,510 you'll be smarter. You get smarter when you 930 00:34:19,510 --> 00:34:21,349 do intermittent fasting Fyi. 931 00:34:22,869 --> 00:34:25,130 Another amazing benefit is that 932 00:34:25,682 --> 00:34:27,057 intermittent fasting enables 933 00:34:27,590 --> 00:34:28,544 cell regeneration, 934 00:34:30,135 --> 00:34:31,668 including immune cell 935 00:34:32,043 --> 00:34:34,527 regeneration, which is very important, during things like 936 00:34:34,527 --> 00:34:35,426 global pandemics. 937 00:34:36,044 --> 00:34:36,204 Okay? 938 00:34:38,199 --> 00:34:40,036 Intermittent fasting also helps to, 939 00:34:40,994 --> 00:34:42,965 lower blood cholesterol level 940 00:34:43,404 --> 00:34:44,543 it helps to 941 00:34:45,082 --> 00:34:45,582 decrease 942 00:34:46,360 --> 00:34:47,398 inflammation in your body, 943 00:34:48,357 --> 00:34:49,316 which is amazing, 944 00:34:50,115 --> 00:34:52,045 especially is runners, We don't wanna be inflamed. 945 00:34:52,364 --> 00:34:53,742 We want to decrease 946 00:34:54,519 --> 00:34:55,078 inflammation. Right? 947 00:34:56,434 --> 00:34:58,405 And intermittent fasting will help with that. Is 948 00:34:58,762 --> 00:35:01,379 intermittent fasting helps to lower blood pressure, so 949 00:35:01,379 --> 00:35:01,879 reducing 950 00:35:02,411 --> 00:35:02,569 hypertension. 951 00:35:03,680 --> 00:35:05,480 And then studies have shown that 952 00:35:05,997 --> 00:35:08,248 intermittent fasting can also help to prevent 953 00:35:08,703 --> 00:35:09,420 alzheimer's disease. 954 00:35:10,136 --> 00:35:13,104 It helps to extend your life by reversing 955 00:35:13,654 --> 00:35:15,669 the aging process, so fasting 956 00:35:16,126 --> 00:35:18,756 actually provide some anti aging benefits, 957 00:35:19,474 --> 00:35:21,706 and studies have actually shown that 958 00:35:22,599 --> 00:35:24,519 intermittent fasting helps to lower the risk of 959 00:35:24,519 --> 00:35:25,480 certain types of cancer. 960 00:35:26,599 --> 00:35:28,699 Now here are some benefits that are particularly 961 00:35:28,920 --> 00:35:29,420 interested 962 00:35:29,972 --> 00:35:32,673 for you as a runner, number 1, 963 00:35:34,103 --> 00:35:36,565 increased energy, not a loss of energy, but 964 00:35:36,565 --> 00:35:39,448 an increase of energy So when you practice 965 00:35:39,448 --> 00:35:42,484 some intermittent and fasting, adrenaline increases. You actually 966 00:35:42,484 --> 00:35:45,440 have more energy so you can train harder. 967 00:35:46,253 --> 00:35:48,562 You can run harder. You can do some 968 00:35:48,562 --> 00:35:49,836 more intense workouts. 969 00:35:50,473 --> 00:35:51,748 You know if you're lifting weights at the 970 00:35:51,748 --> 00:35:53,500 gym, you can, you know, lift a lot 971 00:35:53,500 --> 00:35:55,667 more because you have all the increased adrenaline 972 00:35:55,667 --> 00:35:56,306 and energy, 973 00:35:57,423 --> 00:35:57,923 and 974 00:35:58,541 --> 00:36:00,797 you're gonna get some pretty amazing results 975 00:36:01,655 --> 00:36:03,251 because you have more energy. 976 00:36:04,050 --> 00:36:07,732 It's Also, huge benefit is there's an increase 977 00:36:07,732 --> 00:36:08,949 in growth hormone 978 00:36:09,406 --> 00:36:11,341 production during those fasting 979 00:36:11,718 --> 00:36:12,196 periods. 980 00:36:14,204 --> 00:36:15,102 When you have 981 00:36:15,478 --> 00:36:17,949 more growth hormone being produced in your body, 982 00:36:18,108 --> 00:36:20,021 this helps to increase your bone density. 983 00:36:20,434 --> 00:36:21,869 So this is good for people over 40. 984 00:36:22,028 --> 00:36:23,224 I don't know if there's any of view 985 00:36:23,224 --> 00:36:26,094 out there and well, it'll help to increase 986 00:36:26,094 --> 00:36:28,007 muscle mass, so this is good for everybody. 987 00:36:28,565 --> 00:36:30,888 So Right? You can build more muscle because 988 00:36:30,888 --> 00:36:32,719 you're producing more growth hormone. 989 00:36:33,833 --> 00:36:35,981 When you're producing more growth hormone, it also 990 00:36:35,981 --> 00:36:38,788 allows you... To recover faster from these harder 991 00:36:38,788 --> 00:36:39,746 runs and workouts. 992 00:36:40,783 --> 00:36:43,517 So intermittent fasting allows you to train harder 993 00:36:43,974 --> 00:36:45,577 to and recover faster. 994 00:36:47,798 --> 00:36:49,703 And then 1 of the big benefits I 995 00:36:49,703 --> 00:36:52,024 wanna talk about here is that and I 996 00:36:52,024 --> 00:36:54,101 kinda mentioned this already, but this is intermittent 997 00:36:54,101 --> 00:36:56,280 fasting helps to speed up the fat 998 00:36:56,659 --> 00:36:57,378 adaptation process. 999 00:36:58,737 --> 00:37:00,255 The key to fat adaptation, 1000 00:37:01,149 --> 00:37:02,768 becoming a fat adapted runner 1001 00:37:03,226 --> 00:37:04,984 is to get your body used to using 1002 00:37:04,984 --> 00:37:07,221 your own body fat for fuel. And the 1003 00:37:07,221 --> 00:37:08,180 best way to do this, 1004 00:37:08,914 --> 00:37:10,431 is just don't need anything. 1005 00:37:11,149 --> 00:37:13,224 That way, your body will not have any 1006 00:37:13,224 --> 00:37:15,460 glucose available for energy, so it will have 1007 00:37:15,460 --> 00:37:17,615 to go into your fat stores for energy. 1008 00:37:17,855 --> 00:37:19,546 This is good. This is what we want. 1009 00:37:20,344 --> 00:37:21,961 In this process of switching 1010 00:37:22,498 --> 00:37:24,275 from burning glycogen 1011 00:37:24,652 --> 00:37:26,744 to burning fat. Good is what we call 1012 00:37:26,744 --> 00:37:28,981 the fat adaptation period, and that takes a 1013 00:37:28,981 --> 00:37:30,899 couple of weeks, you know, 2 up 6 1014 00:37:30,899 --> 00:37:33,057 weeks depending on how you do it and 1015 00:37:33,057 --> 00:37:34,974 your body type and all kinds of other 1016 00:37:34,974 --> 00:37:36,659 fat actors, but... And it's kinda different for 1017 00:37:36,659 --> 00:37:40,078 everybody, but generally speaking, it's somewhere between 2 1018 00:37:40,078 --> 00:37:41,588 and 6 weeks to to get to that 1019 00:37:41,588 --> 00:37:43,655 point of where you become fully fat adapted. 1020 00:37:44,370 --> 00:37:47,012 Actors fasting really helps to speed up this 1021 00:37:47,012 --> 00:37:49,956 process. Okay? It's an uncomfortable period because running 1022 00:37:49,956 --> 00:37:51,707 really sucks during that period. 1023 00:37:52,438 --> 00:37:55,301 So, when you combine low carbohydrate, high fat 1024 00:37:55,301 --> 00:37:58,402 diet along with intermittent fasting, it helps to 1025 00:37:58,402 --> 00:38:00,254 shorten that uncomfortable 1026 00:38:00,629 --> 00:38:03,614 fat adaptation period. Okay? So 1027 00:38:04,073 --> 00:38:05,991 all of these amazing benefits that I just 1028 00:38:05,991 --> 00:38:06,390 listed. 1029 00:38:07,190 --> 00:38:09,288 You get all these amazing health benefits 1030 00:38:09,907 --> 00:38:11,825 without taking any kind of medications. 1031 00:38:12,798 --> 00:38:14,817 Without buying any kind of supplements 1032 00:38:16,154 --> 00:38:18,630 without any cost at all to you, 1033 00:38:19,684 --> 00:38:22,485 Without doing anything at all, except just don't 1034 00:38:22,485 --> 00:38:22,724 eat. 1035 00:38:24,005 --> 00:38:25,144 I think that's pretty 1036 00:38:25,445 --> 00:38:27,045 freaking amazing if you asked me. 1037 00:38:28,253 --> 00:38:29,759 Cool. That's all I got for you guys 1038 00:38:29,759 --> 00:38:31,454 today. As always, 1039 00:38:32,222 --> 00:38:33,726 lots and lots of love to each and 1040 00:38:33,726 --> 00:38:34,360 every 1 of you. 1041 00:38:35,073 --> 00:38:36,102 Keep on running Lean. 1042 00:38:36,736 --> 00:38:37,449 We'll talk to you soon.