some of the most simple things have the greatest benefit for us meet Dr Mindy pels a top nutrition hormone and fasting expert and a best-selling author she is a recognized leader in the fasting movement when you take food out of the equation our cells start to kick in an intelligence that tells the cell to be better by looking around the cell and saying gosh you know what there's some bad bacteria in here there's some viruses in here there's some things inside this cell that are not serving this cell so I'm going to just clean that
up in this video we highlight the top six easy to make drinks that can support your healthy eating routine she will guide you on the best times to enjoy these simple yet nutritious beverages the first beverage is coffee coffee stimulates autophagy coffee stimulates cellular healing coffee can help you detox the cell from a study that was printed in cell cycle here's what they said is that clinical trials revealed that chronic consumption of coffee is associated with the inhibition of several metabolic diseases what does that mean that means those of us that have high blood pressure
high cholesterol our hemoglobin A1c is off our liver enzymes are off we're metabolically unfit if we drink coffee on a regular basis that what this study is showing is that it can help us stop metabolic diseases as well as a reduction in overall and cause specific mortality so that basically means it can keep you you alive coffee and we show that both natural and decaffeinated brands of coffee similarly rapidly trigger autophagy that's why they Keep Us Alive this is how it's helping with the metabolic health of the world so Hallelujah for coffee and this is
it went on to say that 1 to four hours after coffee autophagy was stimulated in your liver heart and muscles if we doing coffee specifically in the morning I mean you can do coffee in the afternoon if you want that you actually are stimulating autophagy that's happening within the cells of muscles making them cleaner so that when you go and you add in your protein you go and you add in your weightlifting you're going to get that nice strong muscle that's going to actually be visible to see the great thing about coffee is that you
can drink it within your fasting window however please beware of three rules when it comes to drinking coffee first rule the type of coffee you drink matters coffee can be a cup of chemicals so make sure it's organic and mold-free if you're running down to your local coffee shop that's on every corner franchised all over the world that's a cup full of chemicals that is not what I'm talking about I'm talking about clean coffee that doesn't have chemicals in it second thing what you put in your coffee matters so I know a lot of you
are going to ask me when we're looking at Coffee through the lens of autophagy we know if we put MCT oil in it MCT oil actually can help us switch over to the fat burning State a little bit quicker can upregulate ketones so it shut shuts off the hunger hormone so I love MCT oil put MCT oil in your coffee what we do know about MCT oil in your coffee is that it can move you into ketosis this fat burning Place more which is ultimately going to help you with metabolic Health if we can burn
fat for energy and make keto cream okay organic full fat cream typically Works help us metabolically switch and get over into this Fat Brain place it's a great tool for that but when the rules one of the rules of autophagy is you don't go over 20 gram in a meal so you got to make sure you're putting just a teeny bit of cream in there and you're not tipping the protein scale cuz there's protein in cream so make sure your cream does not have 20 grams of protein just a little bit I can tell you
the mornings that I fast and I want to drink coffee um I don't put cream in it I'm learning to not put cream in it so that I can get more of that autophagy effect if you're wondering about sugar in your coffee no so no sugar little tiny bit of cream if you have to or would be best raw is even better black is best clean organic mold free coffee that's what this 2021 Med analysis is saying is that it decreased this risk of estrogen receptor-driven breast cancer the third rule about coffee is the timing
of drinking coffee so best time to drink coffee is a couple hours after you get up if you drink it right when you get up you get this cortisol spike a couple hours later you get another cortisol Spike and now you've got two cor cortisol spikes and so where does Cortisol get stored in your belly fat so let's try to have a cup of water have a cup of tea something like that early in the morning and then wait an hour to two hours and then have your cup of coffee and ride your natural cortisol
weight next drink is none other than water when it comes to fasting water is the best when we look at fasting the the best thing is just drink water that's the best and that's because water hydrates us when you go for occasional prolonged fasting Dr Mindy says she drinks hydrogen water hydrogen water the last 3-day fast water fast I went on all I drank is hydrogen water and it absolutely killed my Hunger because it feeds the bacteria in your gut so when those bacteria are fed often times you don't get Hunger signals hydrogen water is
regular water infused with molecular hydrogen gas believed to offer health benefits due to its antioxidant properties proponents claim it can reduce oxidative stress improve athletic performance enhance cognitive function and support metabolic Health if you don't like the taste of water then the next drink may interest you lemon water when you put lemon in your water it perks the brain up and it becomes almost like a dopamine hit the brain goes oh well this isn't just water this is lemon and it has a different response in your brain that creates a dopamine pulse or a dopamine
surch your brain is excited and that creates momentum and if you do it again an hour later you're like like I I've even had some of my patients put lemon water in a wine glass so that you're like oh I feel fancy like I'm drinking lemon water and it feels like a treat even though I'm in a fasted window so I love it for tricking the brain into being excited to drink water and keeping that momentum during a fast aside from fitting well within your fasting schedule lemon water is great for other numorous health benefits
lemon water specifically repairs the skin 2016 study that was published in science direct and it talked about when we add lemon to our water it does several things that are important for the skin so the first is it increases collagen production and this study in science direct showed that it improved gin collagen production when you drink a daily glass of lemon water second thing that this study showed is it improved glutathione when you are drinking lemon water what's happening is it's going into the cell and it's powering up your mitochondria your mitochondria make glutathione and
glutathione is the master antioxidant that pushes toxins out of the cell so think about one little habit of just drinking water and adding lemon to it is powering these mitochondria up so that you can detox your cells more efficiently and then the third thing that this study said was that they're finding that it improves antioxidant production lemon citrus fruits in general are high poly enol foods and as I have taught you in fast like a girl the polyphenol foods are massively important for repairing the gut so if we are adding lemon to our water in
our fasting window we are powering up those good bacteria while we are also destroying the bully bacteria and getting them out of your system but if we have lemon water early first thing in the morning it's the first thing that goes on your stomach that is the most absorbable time for your microbiome and your gut so you really are giving these good bacteria added nutrients so that they can become strong and support you throughout your whole day the fourth on the list is ginger juice ginger juice now this is not sweetened this is fresh pressed
Ginger and lemon it does not raise my blood sugar you if you can make that at home in your fasting window I'm pretty sure it won't raise your blood sugar too one of the things that we love about Ginger is it is a bitter and Bitters can help the liver so it can actually assist you in getting over to the fat burning system and priming that system so often I will drink this throughout my morning in my fasted State and and it can help me not only with Hunger but it really nourishes that liver so
that it do better at making ketones a quick reminder on ketones ketones are chemicals produced by the liver when the body breaks down fats for energy typically when carbohydrate intake is low such as during fasting prolonged exercise or a ketogenic diet they serve as an an alternative energy source for the brain and muscles when glucose is not readily available ketones are beneficial because they provide a more efficient and steady energy source for the brain and body especially during low carb conditions they can help improve mental Clarity Boost Physical endurance and promote fat loss by encouraging
the body to burn stored fat for energy additionally ketones have anti-inflammatory properties and may help reduce oxidative stress which is linked to various chronic diseases the fifth drink is apple cider vinegar apple cider vinegar changes your microbiome of your gut we have good bacteria in our gut and we have bad bacteria in our gut good bacteria are going to help us not only regulate blood sugar so when you eat a meal this good bacteria is going to help to bring your blood sugar down and make it so that you can switch over into the fat
burning State much quicker so we want to feed these good bacteria and apple cider vinegar will do that it is a Prebiotic for the these good bacteria but the other thing it does that's really cool is that it'll kill pathogens so like a lot of you have sugar craving and this can be from a fungus called Candida this fungus in your gut that's making you crave those carbs so when you're eating apple cider vinegar you're helping to kill that pathogen we also know that apple cider vinegar can kill things like ecoli bacteria in the gut
that might be causing you things like bloating or might be causing you to have craved other foods that you are trying to stay away from so these bacteria have a life of their own and the bad ones make you crave the bad foods where we would put the timing of apple cider vinegar would actually be in and on an empty stomach a tablespoon of apple cider vinegar in your fasting window when you're already changing your microbiome through fasting can really accelerate your microbiome state so those of you that have sibo those of you that are
constipated you have Di diarhea those of you that aren't getting the weight loss benefit you want over here try something as simple as a tablespoon of apple cider vinegar and water in your fasting window and see if that starts to make a difference in the microbial makeup of your gut so that you do start to get more benefit from the fasted State second major concept that apple cider vinegar can do is it can start to regulate your blood sugar a bunch of research is showing if you do apple cider vinegar before a meal whatever you
eat after that is going to help to bring that blood sugar down much quicker so if you know you're going into a carbohydrate Rich meal have a scoop of apple cider vinegar in a glass of water before the meal so you don't get a high blood sugar Spike second place we can look at bringing apple cider vinegar into the picture can be after a meal put some apple cider vinegar in a cup of water drink a cup of wa water with that apple cider vinegar and it's going to bring down your blood sugar sometimes I'll
put it in my salad dressings as well because I'm already putting vinegar in there the final drink Dr Mindy recommends is her fat bomb smoothie it is rich in good fats that are great when you are breaking your fast the key ingredients are cacao avocado coconut cream and almond butter for burning fat and balancing hormones cacao so when I looked at cacao one of the biggest things is that it has magnesium in it which you need to make both estrogen and progesterone you also need it for good night's sleep so it's rich and magnesium it's
rich in flavonoids so flavenoids are really good for feeding that microbiome little bit of chocolate every day actually reduce anxiety when done over a consistent period of time supports thyroid function it improves libido both are hormonal messes if you're having low thyroid or libidos down that's a hormone imbalance it's rich in iron its ability to support your adrenal health so in a world where there are too many of us that have disregulated and let our cortisol levels Skyrocket and our poor adrenals are struggling cacao could be the answer avocado avocado supports four key nutrients so
vitamin C vitamin E vitamin K and the B vitamins when blending the recipe includes some ice cube for refreshing but rich flavor this fat bomb smoothie can be enjoyed as one of the first food to have after fasting and if you could actually start with a cup of this you would get all the wonderful qualities that we talked about but it would stabilize your blood sugar what fat will do is it goes up into the brain and kills the hunger hormone
