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How to do Intermittent Fasting: Complete Guide
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How to do Intermittent Fasting: Complete Guide

Introduction

In this section, the speaker introduces the topic of intermittent fasting and provides an overview of what will be covered in the video.

What is Intermittent Fasting?

  • The speaker explains that intermittent fasting is easy to get started on but has some intricacies that need attention.
  • The benefits of intermittent fasting are discussed, including physical, mental, focus, and cellular rejuvenation benefits.

Getting Started with Intermittent Fasting

  • The speaker explains how to start a fast and how long you should fast for.
  • What can be consumed during a fast is discussed along with what will break a fast.
  • How to break your fast is explained.

Types of Fasting

  • The speaker discusses when to workout or if you should work out at all during fasting.
  • Different types of fasting are explained, including intermittent fasting, liquid style fasting, and prolonged fasting.
  • Differences between fasting for men versus women are discussed.

Common Concerns

  • Common concerns about muscle loss and thyroid slowing down are addressed.
  • When to take supplements during a fast is explained along with alcohol consumption during a fast.

Conclusion

In this section, the speaker concludes the video by providing information about his channel and encouraging viewers to subscribe.

Conclusion

  • The speaker provides information about his channel and encourages viewers to subscribe.

Introduction to Intermittent Fasting

In this section, the speaker introduces intermittent fasting and explains how it works.

What is Intermittent Fasting?

  • Intermittent fasting involves not eating for a set period of time and then consolidating your calories.
  • The goal is to tap into fat reserves while preserving muscle mass.
  • There are different types of intermittent fasting protocols, but they all involve periods of not eating followed by periods of eating.

Benefits of Intermittent Fasting

  • Physical benefits include fat loss while maintaining muscle mass, increased muscle tone and density, improved vascular function, and better nutrient uptake leading to improved appearance.
  • Mental benefits include increased focus due to the brain going into survival mode during extended periods without food.
  • Cellular rejuvenation occurs through autophagy which leads to stronger cells, better skin health, longer life span and improved organ function.

Starting a Fast

  • Leading up to a fast it's recommended that you eat something high in fiber so that you feel more satiated.
  • Consuming higher fiber meals prior to starting your fast can help with hunger pangs during the fast.

The Benefits of Fasting and What to Consume During a Fast

In this section, the speaker discusses the benefits of fasting and what can be consumed during a fast.

Benefits of Fasting

  • The shorter the fast, the more body composition effects you will see. The longer the fast, the more cellular rejuvenation effects you will experience.
  • Start with a 16-hour fast (known as 16-8 fasting), then work your way up to 18 or 20 hours.
  • After 16 hours, there is an exponential benefit every hour.

How Long to Fast

  • Start with a 16-hour fast (known as 16-8 fasting).
  • Work your way up to 18 or 20 hours.

What to Consume During a Fast

  • Black coffee is allowed but without sweeteners or creamers. It has powerful effects on autophagy and supports cellular rejuvenation.
  • Black tea and green tea are allowed but without sweeteners or creamers.
  • Diet sodas are allowed occasionally but artificial sweeteners can still trigger an insulin spike.

0:07.55: What to Eat While Fasting

In this section, the speaker discusses what foods should be eaten while fasting.

Foods to Eat While Fasting

  • : A little bit of fat, fiber, and protein is recommended.
  • : Broccoli with coconut oil is a good option.
  • During the 8-hour eating window, you don't have to eat throughout the entire time.

(525s) How to Start Fasting

In this section, the speaker discusses how to start fasting.

Starting Fasting

  • Start with a 16-hour fast (known as 16-8 fasting).
  • Work your way up to 18 or 20 hours.
  • An example of a 16-hour fast is stopping eating at 10 pm and not eating until 2 pm the next day.

0:10.30: Benefits of Black Coffee

In this section, the speaker discusses the benefits of black coffee during fasting.

Benefits of Black Coffee

  • : Black coffee speeds up autophagy and supports cellular rejuvenation.
  • : Caffeine in black coffee helps boost fat loss and supports autophagy as well.

Fasting and Nutrition

In this section, the speaker discusses fasting and nutrition. He talks about what to consume during a fast, how to break a fast, and when to work out.

Consuming During a Fast

  • Water is okay to consume as much as you want.
  • Do not consume bone broth or anything else that can trigger an excitotoxin response within your brain.
  • Do not consume pre-workout during a fast.
  • Do not consume branched-chain amino acids (BCAAs) because they can break your fast.

Breaking a Fast

  • The speaker recommends breaking a fast with bone broth because it helps restore the gut mucosal layer.
  • It is important not to combine fats with carbs when breaking a fast.

Working Out During Fasting Periods

  • You can work out either in the middle of your fast or at the end of your fast before breaking it.
  • If you work out earlier in the day, you still have strength and stamina from the food consumed the night prior.
  • If you work out at the end of your fast, you are most likely to burn fat but may experience performance decline.

The Benefits of Fasting and Working Out

In this section, the speaker discusses the benefits of fasting and working out. He explains how working out in a fasted state can lead to more fat burning and describes different types of fasting.

Types of Fasting

  • Intermittent fasting involves splitting the day into an 8-hour eating window and a 16-hour fasting window. Other variations include 18/6 or 20/4.
  • Prolonged fasting lasts longer than 24 hours, with benefits including cellular rejuvenation and mental acuity. However, body composition effects tend to diminish after 24-48 hours.
  • Liquid fasting involves consuming only liquids such as coffee, bone broth, or bulletproof coffee to give the digestive system a break.
  • Dry fasting is where no food or water is consumed. It can be effective at burning fat but should only be done once every three to six months due to its extreme nature.

Fasting for Men vs Women

In this section, the speaker discusses how men and women metabolize differently when it comes to fasting.

Fasting for Women

  • Women may need to be more cautious when it comes to prolonged fasts due to their reproductive systems sending hunger signals more aggressively.

Starting Intermittent Fasting

In this section, the speaker discusses how to start intermittent fasting and addresses common concerns.

Getting Started with Intermittent Fasting

  • Start with shorter fasting periods of 12-14 hours and work your way up to longer periods.
  • Women have a more complex reproductive system, but fasting is still safe for them.

Losing Muscle and Burning Fat

  • A study published in the Journal of Translational Medicine found that intermittent fasting resulted in subjects burning more fat and building more muscle than those who ate the same amount of calories throughout the day.
  • Intermittent fasting does not cause muscle loss unless you fast for several days.

Metabolism and Thyroid Concerns

  • Caloric needs decrease when calorie intake decreases, but caloric needs do not necessarily decrease during a period of fasting.
  • A study published in the Journal of Endocrinological Investigation found that thyroid function stays the same during a fast, but thyroid precursors start to decrease. However, once eating resumes, thyroid function returns to normal within 10-14 days.

Taking Supplements During Fasting

  • Supplements with carbs or calories break a fast.
  • Soft gel supplements like fish oil pills or coenzyme q10 suspended in oil also break a fast because they have a caloric effect.
  • Water-soluble vitamins like vitamin C are okay to take during fasting periods.

Alcohol Consumption During Fasting

  • Alcohol breaks a fast because it has calories.

The Effect of Alcohol on Fat Burning

In this section, the speaker discusses how alcohol affects fat burning and the importance of a functioning liver for fat burning.

Alcohol's Effect on Fat Burning

  • When alcohol is consumed, the body prioritizes metabolizing it over anything else.
  • If the liver is not functioning well due to prioritizing acetaldehyde from alcohol and ethanol, fat burning will slow down.
  • It is recommended to consume alcohol after absorbing some food to avoid breaking a fast.

Importance of a Functioning Liver for Fat Burning

  • Fat burning occurs from the liver.
  • If the liver is not functioning well, fat burning will not occur.
Video description

Join my Email List: https://www.thomasdelauer.com Check out Thrive Market: http://ThriveMarket.com/Thomas Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer Get the Apparel I Wear at http://www.Hylete.com Complete Guide to Intermittent Fasting: - What is Intermittent Fasting - What are the benefits (fat loss, muscle growth, cellular rejuvenation, etc.) - How to start a fast - How long should you fast for - What can you consume while fasting - How to break a fast - When should you workout - What are the different types of fasting - Fasting for Men vs Women Common Questions & Concerns: - Muscle loss - Thyroid function - When to take supplements - Alcohol's effect on fasting Hey, so you're interested in starting intermittent fasting, or maybe you have a family member or friend that's interested in starting it. Well, this video is going to be your entire overview. It's going to give you everything you need to know to get started with intermittent fasting. So the cool thing is intermittent fasting is really easy to get started on. Now, the caveat is there is some little intricacies that you need to be paying attention to and that's exactly why I created this video in some serious detail. So what we're going to cover in this video is a number of different things, and I'm going to go down the line so that you have a solid idea of what we're going to cover. So first off we're going to talk about what is intermittent fasting and why you shouldn't overthink it. We're going to talk about the basic benefits, not going to spend a whole lot of time on that because if you're watching this video, you're probably already interested, and your curiosity has been peaked because you know someone that has had crazy success with it. But we're going to talk about the physical benefits. In fact, fat loss and some muscle gain. We're going to talk about the mental, and the focus benefits. We're also going to talk about the cellular rejuvenation benefits, but again, not going to spend a lot of time there. Simply put, intermittent fasting isn't a diet. Intermittent fasting is a meal timing plan. So basically what you're doing is you're focusing on a specific period of time in which you are abstaining from food and abstaining from calories and then you have a set period of time in which you consolidate all of your food, all of your calories. You're basically going for an extended period of time and not eating fasting. And then you're going into a period of time where you are eating, your fed window. So one of the biggest problems that people make with fasting is they overthink it, okay? They tend to complicate things. And it's human nature for us to do that. So you really need to keep it very, very simple. Intermittent fasting is just not eating for a set period of time and then consolidating your calories. There's a lot of different intricacies in between, but for all intents and purposes, that's the goal. So let's briefly talk about the benefits. Okay. There are huge physical benefits and that's probably the main reason that people are attracted to intermittent fasting, and it's a good chance that that's why you're watching this video right now. Physical benefits include dramatic, dramatic fat loss all while maintaining muscle. Okay. Also, increasing muscle tone, increasing muscle density, and there're some other general things like actually improving your vascular function as well that can improve your look. So in addition to helping out your skin, helping out your appearance in that regard, there are other benefits too, like your nails, your hair, all kinds of things simply because of the nutrient uptake that occurs. So I hope this overview has given you a solid perspective on what intermittent fasting is and what intermittent fasting is not. Honestly, it's for everybody. You can use intermittent fasting with keto. You can use intermittent fasting with paleo, being a vegan or whatever you want. The thing is intermittent fasting is the proper protocol in which you are not eating versus what you are eating. And I want to make sure that you check out the plethora of videos that are on my channel that teach you the different intricacies, and the different little things you need to pay attention to when it comes down to intermittent fasting or prolonged fasting. Thanks for watching. Please make sure you subscribe. See you in the next video.