How To Burn Body Fat Extremely Fast! | Dr. Mindy Pelz

it's time to talk about how we target thigh fat here's what's really cool I know so many of you are losing weight with fasting and sometimes that makes that fat show up a little bit more and I also know that some of you are really working on bringing your weight down and you want to Target certain areas like your thighs so in this video what I'm going to do is I want to show you four of the best ways to approach targeting something like losing weight around your thighs so I'm if you if you haven't

joined me on any of my videos before please know we're going to start by giving you a big picture of understanding how the fat even got there in the first place and then I'm going to go into the four things so that you never forget it and you can live in a body that you absolutely love so let's dive [Music] in I don't know if this is your first time watching one of my videos um if it is welcome if it's not I'm hoping that those of you that are watching several videos you're starting to

see some Trends in the lessons that I'm teaching you and one of the top trends i' so desperately want you to realize is that all fat is is excess that's it we when we look at ourselves in the mirror we say such nasty things when we don't like what we're seeing especially when it comes to areas that have accumulated fat what if you just stopped for a moment and you just realized okay that is extra stuff that my brilliant body has decided to store so now my job is to tell my body it needs to

let go of that storage it's that simple so I mean it it would very much be like if you went to one of those big grocery Outlets you bought a ton of groceries you put all your food in the pantry and then you realized oh my gosh I have extra food I better store it in the garage when you got through with the pantry food you would your brain would say hey let's go find what we stored in the garage you can do the same thing with weight loss you can signal to your body go

find what you stored years ago and here's how we can approach that and the first way is we can approach that by of course fasting this is why I love fasting because it's the one of the very few I shouldn't say the only one of the very few tools that will allow you to tap into the storage one of the things in fast like a girl that I mentioned is a fasting length of 17 hours called autophagy fasting and I want to highlight this word autophagy for a moment because autophagy basically means that we are

cleaning up your cells and what happens in your body as it accumulates excess so specifically as it accumulates excess sugar is the first place it's going to put that excess typically is in the liver this is why a lot of you see that your blood sugar goes up when you've been fasting for a while the liver is dumping out that blood sugar it's a process called gluconeogenesis the second place it typically puts it is in muscle because it knows those are those are usually pretty good spots because the body's like hey I'm gonna go access

that so it'll put it in muscles in the third place that it'll put this stored sugar is in fat so when we want to when we look at this concept of autophagy what your signaling by fasting longer is you're signaling this autophagy response in the cell where the cells push out all that stored sugar and we want them to push out the storage sugar around the muscles if we want to get these thighs looking really good second thing that we want to focus on is we want to focus on building muscle and I've talked about

this in a lot of of videos because what's really interesting about building muscle is not only is it incredible for longevity but it's and and you need muscles as you age but when we have more muscles we have more insulin receptor sites so we have more gates to push the sugar into the muscle so the muscles can use that for energy as opposed to storing it so when we look at those two principles my brain goes okay I've got four things that I can do to be able to stimulate autophagy and to make sure that

I'm growing muscle so that I love looking in the mirror and looking at my legs and going yeah I look pretty damn good and that I can actually enjoy living in this body which is really the goal of of being a certain weight a goal of whatever you're trying to do with your body I hope the number one goal is that you're enjoying living in it so here we go here are the four one I already said it fast ing so but you got to go if you want to stimulate autophagy we got to get

you over 17 hours so 17 hours you know starts autophagy 72 hours is Max autophagy so if we want to start to get rid of this weight that's around your thighs we've got to get you fasting fairly often between 17 and 72 hours so keep that in mind a lot of you are doing the fasting lifestyle that I recommended you've got that fasting variation going so which is great you don't have to 17 hour fast every day but at least once a week and you might throw a 72h hour fast in once a quarter and

maybe once a month you throw a 36-h hour fast in so if you've been kind of comfortable around 13 15 hours and you're wanting to drop weight at the around your thighs you're going to want to throw in some of these longer fast so that's that's principle number one okay second principle when we look at how we can stimulate autophagy in muscles outside of fasting there's a very specific type of workout that stimulates autophagy and it's called Hit training high-intensity training and hit training looks like this you're going to get your heart rate up for

30 seconds and then you're going to rest for 30 seconds and then you're going to get it up for 30 and then you're going to rest for 30 seconds and if you do the science says really if you do that eight to 10 times you actually starting to stimulate autophagy a lot of people do this you know if you think 30 seconds is uh of exercise followed by 30 Seconds of rest that's a minute just pick a 15 minute window period of time throughout your day we all have 15 minutes to do that and make

sure that you're doing this 30 seconds on 30 seconds off to stimulate autophagy now if we want to go after the thighs what we might do is you might do jumping jacks or or or squat Jacks are my favorite where you're jumping but you're in a squat we do them all the time by by the way if you ever join or you're a reset Academy member every Saturday morning I work out with my group because I love love working out but I love hit training because it's so efficient and we do a lot of squat

Jacks so squat Jacks regular jumping jacks um frog jumps where you're you're touching the ground and then jumping up anything that's going to work those thighs is going to draw attention to hey body this is where I want you to stimulate autophagy and so it's going the the the sheer fact that the thighs have to work harder tells the intelligence of your body that it needs to make that area stronger and one of the ways it makes it stronger is by releasing the stored sugar in there so you have enough sugar that's circulating around that

muscle to perform the exercise so it's literally like you and the intelligence lining up together so that you can tell the body where it wants to go okay so number one was autophagy fasting we're going 17 hours or longer number two is hit training 15 minutes of this 30 seconds on 30 seconds off I know a lot of you are going to ask me well how long am I supposed to do that for and I'm going to tell you that it's really up to you how motivated are you um for me when I exercise variation

is key I never do the same exercise day after day so maybe three times a week the trick I will tell you with hit training is that you do have to push yourself if you want to get that autophagy experience in the cells around the legs the legs need to be burning and you need to be out of breath so just you know doing like some jumping jacks Lightly for 30 seconds isn't going to do it you need to be literally bent over and like like breathing in and out so that I call it sucking

air so that you trigger this autophagy uh effect in your body and when we're trying to get the target one area we got to get that muscle burning so make sure your thighs are burning okay so that those are the first two now the next two are geared towards building muscle and when we want to build muscle what we've got to do is that the best way to build muscle is really really heavy weights at very small reps so let's go to the we're on the thighs pick up some weights and do some really deep

low squats almost to fatigue you're better off doing 10 squats with your legs burning and shaking with the heaviest weight you can find than doing 20 squats where you were going really fast with a lightweight and the legs aren't burning you want to push that muscle to fatigue that's how we start to build muscle stronger so make sure that you're lifting very heavy weights so that we're bringing in more muscle building uh strategies for your thighs next way that we like to build muscle and those of you that been around a while and I I

feel like I could be listening to you tell me what the next way is that we build muscle that's not exercise I'm going to pause for a moment actually you should just put it in the comments so it's eat protein protein builds muscle so we tend to think of building muscle as the only way to do it is by lifting weights that's not true you can build muscle by eating more protein so how I like to look at protein is every meal has protein protein is the first thing I eat then I go into my

veggies then I'll go into my carbs and my fruits and things like that but I I make sure that every meal I am getting protein and vegetables if you came into my house on a week night you would pretty much see that we eat a meat and a salad I love eating I love making salads that's like our go-to meal because I want to make sure I get my greens and I want to make sure I get my protein so when we're looking at these thigh muscles and we're trying to build muscle when we look

at protein we've got to make sure we're getting one gram of protein for every pound of body weight now I realize we're like a worldwide audience so um I'm G to have my team do the math in the comments so that you guys can figure out how many kilograms that is but I can tell you that the when we eat enough protein we stimulate something called Emptor now this is really interesting because mtor and autophagy work on different levels so cleans up so we used fasting and hit training to start to clean the muscle up

you're going to get that great definition and then we're using eating protein and muscle building to stimulate this mtor so that we can start to build the muscle strong again so when we look at how much protein you need to stimulate mtor literally the best science that I have found to date has been one gram of protein for every pound of body weight and it's best divvied up so it's best 20 to 30 grams every couple of hours it's the best way to approach hitting hitting mtor now how do we put this all together so

what you can do is let's just say you go oh my God this is I just thought of this right now this is really good okay this is direct inspiration from my crazy brain you could fast 17 hours at the 16th hour or maybe about the 17th hour let's just say it's 17 hours you go and you work out and you start by hit training so just spend 15 minutes with that 30 seconds on 30 seconds off and you follow it up with really heavy weights doing squats lunges um for your legs maybe you do

like three rounds and some really heavy weights and then you go home and eat protein boom that is how you hack the system is that you've got using these principles we truly can start to Target some of these areas so don't don't think that you're stuck with all this extra fat don't don't feel there's there's more than you've been taught you just have to know these little hacks and don't think that it's because you're undisciplined that you're not losing weight it's not you just the food industry is not taking care of our health we've got

so many stresses at the highest level possible and then don't think that it's impossible because you don't have a personal trainer what you do need to know is that there is a formula to hack that gets the body doing what you want it to do and I just gave you the formula so fasting hit training we've got uh muscle building eating more protein done you got it here we go three foods keep it simple so the first food ready that will speed up your metabolism is protein okay let me go into the Nuance why protein

so when we look at what we call the macronutrients there are three macronutrients there are carbohydrates there are fat and there's protein they each do something very different to your blood sugar when you eat one of those macronutrients that shall not be named but it begins with a c it when it you eat that it spikes your blood sugar too high and as high as your blood sugar goes up it goes crashing down whereas protein what protein does is it doesn't spike your your blood sugar so protein is a stabilizer of blood sugar when you

eat a protein Rich meal what's going to happen is that you're going to notice you're not going to want that next meal as quickly how cool is that second thing that protein does is it's rich in amino acids now your cells you've got 72 trillion cells in your body and each one of these cells is sensing nutrients coming in and out of it and if you are low in a amino acids it will trigger hunger so we don't want that cell to sense that your amino acid levels are going down so protein is amazing it

is the go-to it should be the go-to for so many of you um it will make it so that it's easier to go in and out of this uh fat burner sugar burner it will speed up the metabolism and it'll kill hunger it's like the greatest macronutrient out there there speaking of good macronutrients the second one I want to talk about the second food you should be eating to boost your metabolism and get your metabolism higher is fat yes you need to eat fat to burn fat you've got to get good fat into your diet

and let me tell you why every time you eat fat you go up and you kill hunger so why is that important is because if you're eating all day you're doing the six meals a day you're just eating randomly not even thinking about it what can happen is that you can start to spike your hunger that sucks so if we eat fat and we stabilize our blood sugar we're eating more fat we kill that hunger hormone and your brain isn't constantly looking for the next Food second thing about fat that's really powerful is it just

keeps your blood sugar St stable so protein is going to really have this little blur like a little bit of a blurb in your blood sugar fat is like nothing like there's your body barely registers that that blood sugar goes up so you kill the hunger hormone you feel amazing and you are elongating that time period to the next meal okay last food third food probiotic rich foods what yeah I know we're back at the Sauer krauts and the kimchi the kefir and if you don't like those Foods eat them anyways so so much of

what we've talked about metabolism has been about our human cells but you're 10 times more bacteria than you are actual human cells so this metabolic switching I keep talking about going in and out it requires a healthy microbiome so we got to add in some probiotic rich foods the sauerkraut the kimchi the kefir the kombuchas those kind of things are adding good bacteria into your gut so that those bacteria can regulate your blood sugar so when we add probiotic rich foods back in we feed those little gut bacteria and what ends up happening is we

stop craving the harmful foods I want you to love the body that you're living in so if you have to muscle through a cup of sauerkraut every day so that you can feed those bacteria get good bacteria in there to spike your metabolism let's do it let's do what's right for the body so you can love living in the body that you are walking around it okay here's a New Concept you may or may not be aware of uh and it's super important for those of you who are trying to lose weight for starters you

have two types of fat you have white fat and you have brown fat and white fat has less mitochondria in it and so it's harder to burn white fat and white fat it typically is uh likes to build around three areas in your body it builds around your chest so you know for women this can be the white fat in their breast for men who are maybe even building some man boobs that can be all white fat which is why it's so hard to get rid of um they don't have as much mitochondria in it

uh our abdomen visceral fat is to me visceral fat and abdom abdominal fat are very much the same type of fat and they're white fat um so it less mitochondria visceral fat of course is the fat around your organ and then the third place that this white fat likes to go to are your thighs specifically the upper the upper part of your thighs so the name of the fat fat loss game is let's not accumulate white fat but what if we've already accumulated it the next name of the game is how can I turn white

fat into something called Brown fat Brown fat is more burnable it has more mitochondria and so we the more we can turn white fat into Brown fat the quicker and the easier that is going to be to burn so this is really important for those of you that are struggling to lose weight I want you to think this through because it's possible that you just need more Brown fat and then everything you're doing is is going to work for you okay so here's what cold showers do first is a cold shower will help convert white

fat and turn it into Brown fat how does it do that does that by supplying and and activating more mitochondrial energy inside that white fat so you can change white fat it doesn't have to stay white fat and you can turn it into Brown fat so it's easier to burn fasting by the way does the same thing cold mix a cold shower with some fasting maybe right before you go back into food right before that break fast meal you would do a cold shower um so that you're activating and really making sure that you're getting

this white fat turned into Brown fat the second thing that we know cold showers will do is they will actually start to burn more Brown fat so it's it's kind of like you know when we have a Prebiotic that kills bad bacteria but also feeds good bacteria when I look at the at a shower a cold shower it not only convert white fat into Brown fat but it also gets your body promoting a more Brown fat burning because of this mitochondrial control now here's something really interesting to think about which is okay how cold does

the shower have to be you're like like me this is where I went with this information I was like really like I'm not a fan of cold showers I know I always feel better afterwards um but not necessarily something I'm like yay I get to take a cold shower today so here's what you need to know the shower needs to be 58° 58° f is how cold that water has to be and you want to be under under that cold shower a minute to two minutes the goal is you don't want to be shivering so

if you want to turn this white fat into Brown fat you don't want to shiver so those of you that are cold plunge lovers and you're like jumping in the cold plunge all the time and you're shivering in there that's there's a benefit to that but if we're trying to turn white fat into Brown fat we want to keep it around the water around 58° we don't want to shiver a minute or two is all you need another way of looking at this and and the article the study show talks about this is that um

it doesn't just have to be a cold shower so I I started to look at these principles of white fat Brown fat and I was like okay well where else can we put ourselves into some colder environments to get this transfer of white fat to Brown fat and then to burn more Brown fat well being cold outside being cold in your house being cold like you just need to keep the temperature that you're around or that you're in at 58° so now the trick is don't put a sweater on you don't want to you're not

looking to warm yourself up you're looking to stay in that 58° environment for a minute or two so you get that thermogenic experience and you get the burning fat that you're looking for if could you bring your room temperature down into the 58 area and would you be burning more fat um while you're sleeping that's the way to look it so let could we get that room icy cold I know all my menopausal women are like yes because it they'll be burning fat while you're men AAL symptoms are coming down and you're burning fat all

because you kept the bedroom at 58° that's kind of cool right so there's a lot of ways we can use the science to apply I've even thought about again I'm throwing this out here don't on this next statement this is more of a curiosity could we all try this and see I don't even know what like ice pack of areas that you're like we always want to spot mobilize certain fat but if we know that white fat exists around the abdomen we know that exists on the front of the of your thighs there are things

like I've seen some um interesting advertisement for like vests that are cold that will bring your core temperature down so that you're burning more fat quickly I have no idea if they work or not but I started thinking well could you take ice packs and maybe put them on parts of your body that you wanted to burn more fat and see if it would just make that lateral transition of going from white fat to Brown fat so that your fasting works a lot easier that don't quote me on that I am thinking through like if

you and I were just pontificating about a possible Theory uh that's that's a possibility um I don't know until we all try it let's all try it and see what we think but the evidence is very very clear that cold is a beautiful way now you get to decide how that cold is going to be and what you're going to do to immerse yourself in those cold environments and um you know a couple of hacks that I and I'm I'm in California so I should not be giving any anybody advice on how to weather cold

but I will tell you a cold way that I've done it when I've done ice plunges before is you put a hat on um just put a hat on and it kind of keeps keeps that cold a little more tolerant um I can tell you at my house I have a sauna and I'm actually looking forward to getting a cold plunge I just now know if I'm trying to burn fat I don't want to stay in there until I'm shivy here's the way the best way to look at this is I want you to think

about weight from your body's perspective you know I think there's this moment when we look in the mirror and we start shaming ourself we start thinking we're undisciplined we think our body's working against us but I have to tell you your body is always working for you and if you are in a woman's body and and from a a woman's body's perspective there are two major priorities one is to keep you alive so your body is always going to prioritize survival that's for both men and women so when stress goes really high your body thinks

it's being chased by a tiger it doesn't know that your boss just put a bunch of work on your plate it doesn't know that you're having challenges in your marriage your body doesn't know that you're sitting in traffic each one of those chronic stress moments te when you're perceiving and taking that moment in and your brain is is rejecting that cortisol goes up and as cortisol goes up the body says this is no longer a safe environment to drop weight so stress is this huge elephant in the weight loss room because you're going to need

to be able to find some strategies to tell the body hey it's okay it's safe you're safe we're not running from the tiger anymore you can start burning fat and this was this is a huge one and I will tell you in both books I tried to give you some really sound advice on how to manage stress and and I put in there something that I love called the rushing woman syndrome and the rushing woman syndrome is really cool concept be it I didn't come up with it Dr Libby Weaver came up with it and

I love it it there's a book called The rushing woman syndrome I talk about it all the time because it changed my life uh the moment I jumped into that book but what was interesting about this concept around being a rushing woman is that when we are constantly on the go when we are constantly doing too much when we are are constantly under stress hormonally we shut down and you have to remember that weight loss is a hormone issue not a calorie in calorie out issue and so when cortisol goes up from our rushing woman

lifestyle all of a sudden you become insulin resistant and when you're insulin resistant now all of a sudden your sex hormones go off so the first thing you're going to need to address is how are you going to manage stress and there is acute stress and there is chronic if you live in this over scheduled life where you're just rushing from thing to thing to thing the first tip I'm going to give you under the category of stress is you're going to have to slow your life down you're going to have to create some moment

in your week in your day where you just slow down because you will not lose weight as long as that go go go mentality is present so that would be the the first thing is let's address the rushing woman's lifestyle and Men You're the same way I do feel like we as women we actually this rushing lifestyle affects us more when it comes to weight challenges but men you could also fall into this category now I also want to talk specifically to my menopausal women and women over 35 you know I used to say 40

but it appears that we're now seeing Perry menopause hitting around 35 so at 35 what I want you to remember is that your ovaries are starting to wind down and in that winding down your ovaries are going to have to hand over the job of making sex hormones to your adrenal gland so if your adrenals are working overtime to keep up with this rushing woman's lifestyle all of a sudden the sex hormones get thrown off it you become insulin resistant um and you will struggle to lose weight so let's start by reorganizing your work week

like reorganize it I can tell you I've I've talked about this on many podcasts I've written about it in my books I have a golden rule Friday afternoons and Sundays are my rest day and when I'm traveling when I'm speaking at conferences I make sure that I'm home on Sunday so I can have that down day before I start Monday and Monday through Thursday I pack most of my work in and then Friday is a half day Saturday I I do a workout with my reset Academy that I love it doesn't feel stressful to me

um and Sundays I have off and I've been doing that lifestyle for many many years throughout my whole perimenopausal uh years my whole 40s that worked tremendously well for me to be able to have some down moment in order for my nervous system to relax cortisol to come down for me to become more insulin sensitive so that I could balance those sex hormones the second part of that rushing woman lifestyle that I really want to address is the overex exerciser so and the over faster I'm seen a lot of over fasters that are stuck with

weight loss um as I'm out in the world speaking at conferences um and it's really interesting a lot of the women that are struggling to lose weight uh with fasting right now are actually uh they've been fasting too much think about this this is also a stressful situation if you are pushing yourself with your exercise all the time if you are doing one meal a day all the time if you're pushing yourself with um the extreme Health habit that's added stress and this is what I love about living in a female body is that our

body is actually demanding that we let up on stress every once and one of the reasons or the ways your body will tell you it's been too long there has been too much stress is that it will stop losing weight and in some situations you will start to gain weight I have in my clinic for so many years I just sat in the trenches with so many women that just told me they couldn't lose weight and when I a lot of them were like moms that had young children and they just they weren't sleeping they

were on the go all the time they were you know taking care of everybody else but themselves so the first part of this weight loss Journey if you are doing the 30-day fasting reset that I mapped out and fast like a girl if you are trying so hard to lose weight and you're so frustrated I'm going to ask you to relax like you've got you've got to have some downtime and in the relaxation your body will now know it's safe enough to be able to lose weight so take that in for a moment second part

of that and I really I really want to say this with love um and caution a lot of you are in life situations that are no longer working for you you're in a job that doesn't work for you you're in a relationship that doesn't work for you um you're in in situations that are incredibly dysfunctional and you know it and it's hard to get out of those situation and in this dysfunction some of you are struggling to drop weight because that situation needs to change and I'm going to give you an example I had a

good friend who when I first started learning the principles of fasting uh was struggling to lose weight and so I was so excited to teach her what I knew about fasting um and and fasting like a girl and cycling fasting and you know I was really excited to share that with her but she the minute she tried to fast she struggled she couldn't go longer than 13 hours she would get really dizzy she couldn't metabolically switch um she struggled with low carb eating and she finally came to me one day and said I don't think

it works for me now I want to stop for a moment if you're feeling like it's maybe your genetics is different I want to tell you that fasting is very much like sleep it works for everyone you are putting yourself in a healing state so if you are butting up against poor results like my friend was there may be another reason and and it and it may be what I'm what I'm walking through in this episode but what shocked me about this situation with my friend and she ate Health wasn't like she didn't eat healthy

was that she was in a very stressful marit and the minute she got out of that she started drop weight and and it took a while of course getting out of marriage is stressful and about a year after she got out she came to me and she said fasting is working for me now now I'm not saying go out and change your relationships but I'm asking you what I'm seeing so much as I'm out there talking to you all at conferences is that so many of you are turn turning on yourself in that moment you're

thinking that it's your fault that it's not working for you so therefore you you're feeling have feel feelings of guilt and shame and some of you are boomeranging back into food to try to get that dopamine rush because you're saying horrible things to yourself and when it comes to weight loss we have to remember that you cannot lose weight when chronic stress is around now many of us have experienced acute stress where something traumatic happens and all of a sudden we drop a whole bunch of weight I'm not talking about that I'm talking about chronic

everyday go go go go go stress mixed with situations in your life that are no longer working for you now I can tell you a couple of interesting things I've done with stress one is walking has become a major stress tool for me mindfulness tool and let's talk about that for a moment it's a really cool tool because what can happen is when a stressful moment hit the worst thing you can do for for weight loss is to sit what you want to do when stress hits is go walk go move use that cortisol so

you can do air squats you can go for a walk but if you stay sitting when stress hits that cortisol is going to be turned to fat and the where most of that that fat goes to is around your belly so during the pandemic I walk three four five times a day every time I panicked and I was like what's going to happen am I going to be able to pay my employees how is this all going to shake down shake out I and I could feel the cortisol coming in I went for a walk

so I could use that cortisol not store it so please know that when stress hits walking's probably one of your best tools you've got to give to yourself first and this is something that I that I figured out when I was in my early 40s I watched two really close friends uh dramatically change their lives by moving out of my town which really upset me I'm not going to lie it was really really sad but what I sawen happened because they were my best friends is that when they moved to a to a different city

they it created this pattern interrupt to their life and all of a sudden they started to see things different they started to see their marriage different they started to interact with their kids different you know dopamine loves novelty so every day was exciting and they were exploring a new town and it like cut that stress moment and they were able to rebuild the way they wanted their life to be they were able to create more balance between stressful moments and non-stressful moments and I watched this and I thought to myself well I'm not leaving my

town I've lived in the same house uh for you know 20 years wasn't leaving I had a practice I wasn't leaving so what could I do to create a pattern interrupt for myself so what I did is I totally changed the flow of my day I stopped going to bed late I went to bed early I got up at 5: in the morning and I gave to myself for 2 hours before before I did anything else I got up and I meditated I listened to music I listened to podcasts that inspired me and I I

would read something inspirational like I I it would work out everything I did in those first two hours the day was to give to me so what I found happened in that moment is because I gave to me first that throughout the day that part of my brain was no longer saying like you know nobody nobody takes care of me and a lot of us especially women we we have that we have that syndrome of like I'm doing something for everybody and everybody somebody needs to do something for me if that's your thinking you need

to give to yourself first and so what happened to me is that because I gave to myself first because I filled up my bucket first as I moved around my day those things in my head like people aren't giving to me people don't understand me um I don't I never have time for me all those on liners that I was saying to myself completely went away because I gave to myself first okay check this out I have a free fasting guide for you all it's free and it's going to teach you all the basics of

fasting it's going to teach you how to kill hunger when you fast which is really cool and it's going to show you how to break your fast among many other things all you got to do is click on this link right here and enjoy let's chat a little bit about this is a perfect opportunity to talk about some of the dos and don'ts with when you get above 24 hours yeah right generally speaking everybody knows that 24 hours for most people you know again all those disclaimers and everything like that that people talk about there

to make sure nobody sues me or you but people know that it's generally regarded as safe right and anybody can do it and you don't really have to think too much about those components and again people are still having water during this time right yes what what else might they be having that could help a 24-hour fast and then let's go look at the longer fast and see if there's any tips and dos and don'ts around fasting yeah so this is what's really interesting and I think not talked about enough in the fasting world is

that there are a lot of things you can have in that fasting window outside of like what I want to talk about the fasted snack because that's something that I've used really um uh strategically with people who are learning to go into these longer fast so we can talk about that and then we can talk about what you drink so let me start with the drink because the cup of coffee is the thing I get asked the most about which is can I have my coffee um in My fasting wind window and I would say

of the millions of people we've watched fast for most people coffee is going to work in your fasting window um black coffee so now in the book and on my YouTube channel I've really emphasized you should do a blood sugar test to make sure that it does work for you and we can talk about that in a moment but with coffee if it's black it's going to be fine in your fasting window if you add MCT oil even better because it'll start to move you over into this fasted this fat burning ketogenic system quicker um

once you start adding cream uh you're going to have to really do the blood sugar test and see if cream works for you and this is the blood sugar test you take a blood sugar reading if you have a a a a CGM great you can get like um a a handheld like a keto Mojo or something like that get your blood sugar Baseline have your cream and coffee and then a half an hour later take another blood sugar reading and are those two readings similar if that second reading is five points or higher difference

than the first reading it pulled you out of a fasted state so you're going to want to play with maybe pull the cream out and see if what happens if you just do black coffee sometimes doesn't that cuz most people have their black coffee first thing in the morning and your cortisol is going up so your blood sugar like I noticed for me when I'm wearing a CGM sometimes there's that just natural variation of my blood sugar going up in the morning which coincides with people having their coffee yeah so should they wait a little

while to have that just to make sure that that doesn't interfere yeah if you want to be as pure with the testing I think it's a great idea is like know you know when your cortisol goes up know your you know your coffee habits all that so you might if you had a CGM you might understand what that natural rhythm is first and and and with that that Spike of glucose and then add the coffee in the next day and see what your what it does does it and have you seen enough situations where cream

does sort of move people's blood sugar up significantly yeah and you know this is a whole another Rabbit Hole of information but what controls our blood sugar is our microbiome so it's it's a all the questions I've been asked I mean this is the most common one and um I can't say that women should do it this way men should do it this way because your microbiome and my microbiome are completely different um I would say people with a good diverse healthy microbiome typically get away with cream and their coffee and it can actually cause

their blood sugar to go down and so then it actually helps them in the fasted State you know uh Dave asprey is a huge fan obviously of uh you know buttered coffee in the fasted State he strongly feels that it allows you to go into these longer fasts I've even had discussions with him where he feels like you could do it in a 3-day water fast I would say it probably works really well for his microbiome we just need to get to know our own bio-individuality and we have to get out of these absolutes so

that's why I like the blood sugar test totally I'm one of those individuals that liquid sources concentrated sources of higher saturated fat creates again probably because my microbiome creates a little bit of like a endotoxemia reaction that a high Concentra of that in like I'm okay with butter being used to C food and things like that but if I have it in liquid form I notice immediately from my history of having acne as a a teenager being on things like Accutane antibiotics other stuff right I notice immediately the redness in my skin I notice immediately

like I'll get little pimples and stuff like that um so again just another reason that people have to personalize what they do right MCT I'm a little bit better with but but I'm also it's interesting I'd love to get you know maybe we can chat about this afterwards we'll have you on round two uh have you heard of the clearly scan it's like a it's like a it's a new type of test that's sort of measur measuring both hard and soft plaque tissue y I have like I heard about it I feel like I heard

about it like six months ago yeah it's sort of been making the waves a little bit and uh Dr Gabriel lion a friend of mine was the the first person who kind of put on my radar and I'm getting mine done next week beautiful because also uh you know I have a natural history of high LDL even with all the tweaks and other components that I've brought in but again we know that there's like a whole Nuance thing when it comes to LDL and of course cholesterol and other stuff but this feels like another test

to add I'm not affiliated with them in any capacity but another reason why I'm temporarily just minimizing like concentrated liquid sources of saturated fat while I get clear on of my own personal situation when it comes to cardiovascular disease and family history and stuff and this is I think when it comes to health and nutrition we really get into danger when we look for absolutes because we are all because of the microbiome we are so diverse and your microbiome and your exposure to what you what stimulates your microbiome is going to be completely different than

mine that being said there are things that you've seen that generally work for most people right right that's right and so going back to your list you were talking about the dos and don'ts of fasting one of those things that generally works for most people um and and we've seen that it's kind of been talked about by a lot of other individuals that are also fasting experts like yourself is that black coffee is okay right in general black coffee is okay in general black coffee is okay what else are on the list of dos and

don'ts when it comes to some of these longer fast okay so um other things you can do drinks wise and then I really want to address this fasted snack and then we can go into some of the don't uh you can do mineral water you can do I'm a huge fan of electrolytes um that's really really works well um to keep make that fasting window just a little bit easier we noticed really that that was like a a a turnkey thing for people going into those long a little bit of in know to me a

longer fast like as 24 hours will feel like a lot to some people so if you do your coffee you do some electrolyte packs you might notice you can go a little further the fasted snack was something I found in the research when I was putting together a video for my YouTube channel a couple years ago and here's what the the research showed is that if you had pure fat and it didn't raise your blood sugar that and you wanted to fast longer you could still get the same metabolic advantages that people who fasted let's

say 24 hours if you fasted 17 and you're like ready to die but then you had a full fat bomb like uh like half of an avocado but I've used even bone broth something that's really rich in fat but didn't elevate your blood sugar that you would it would kill hunger and you'd be able to go fast a little bit longer and you'd still get the benefits of somebody who didn't eat didn't eat at all so in the case of uh you know like a lot of the commercial brone broths that are available out there

that are they are still like good quality looking at uh I started a new like uh strength training program so I have to like measure everything that I do and you know calculate in so bone broth is often a good go-to tool for me because in particular for the program that I'm on right now which is a short period of time I don't have fat phobia or anything like that but I'm on a lower fat diet just for a period of time while I get into kind of ideal body composition and then we're sort of

building up from there just kind of following the program but one thing I noticed about like bone broth is that it's high in protein and a lot of it's like low in fat so do you have to do a particular type like like my bone broth that I have Kettle and fire it's like 20 G protein and there's like really like hardly any fat inside of there yeah so is it and even like avocado would have things like fiber and have a little bit of this so when you say a fat bomb how strongly do

we have to stick to that to make sure that it doesn't interrupt are fast yeah yeah so on the bone broth topic by the way you're right I mean you need it you need it as fat rich as possible if you could make your own that would be the best and really have it's that it's that just top layer that top layer that like juicy layer that you really want because that will kill the hunger um here's the challenge fat bombs are really hard to find and hard to make because where they're just pure fat

no protein I'll tell you the thing that I have found the most and I have no affiliation with these people but they are my go go-to are keto Cups have you tried keto cups I think I have they're like uh these little uh almost look like Reese's Pieces Reese's uh peanut butter cups like when I've got a long day ahead of me and I know that I need ketones to keep my brain solid um and I know hunger May kick in at some point um I'll just grab a couple keto cups and pop one or

two in my mouth kills hunger doesn't doesn't take me out of a fasted State I still get all the benefits of those ketones and I can go longer without having to stop to eat a meal great so that's where like a tool like that could be a useful it be amazing I know a lot of you guys are looking to Target certain areas so you can check out the next video where I go through the five things you can do to get rid of flabby arms doing push-ups and tricep dips do as many as you

can until you're like h no more now we've released all that sugar go in the kitchen and eat some protein maybe you eat some eggs