Dr. Pompa Solo: If Fat Loss Stalls, You’re “Starving” (Do This Now)

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<v SPEAKER_00>Daily intermittent fasting.

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<v SPEAKER_00>What is it?

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<v SPEAKER_00>Time restricted eating.

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<v SPEAKER_00>There's so many names for this.

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<v SPEAKER_00>Okay, fact is, is I've been doing a series on fasting, and many of you have questions on this because I've talked about five-day fasts.

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<v SPEAKER_00>I talked about all kinds of fasting.

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<v SPEAKER_00>I talked about dry fasting.

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<v SPEAKER_00>I talked about partial fasting.

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<v SPEAKER_00>But I really haven't spent a lot of time.

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<v SPEAKER_00>I've mentioned it, but many of you wanted me to talk more about the problems, the myths, the mistakes of daily intermittent fasting, how to do it right, how not to fall into the pitfalls that many fall into.

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<v SPEAKER_00>So what is daily intermittent fasting?

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<v SPEAKER_00>It's time restricted eating, as it's also called, meaning that we eat in a window of, say, eight hours, six hours, four hours, twenty four hours.

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<v SPEAKER_00>Meaning, whether it's one meal, two meals, or even three meals eaten in that restricted time means we allow the body some time to fast.

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<v SPEAKER_00>Simplest way to do it is skip breakfast, right?

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<v SPEAKER_00>Meaning that we fast through the night.

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<v SPEAKER_00>Let's say we have dinner at seven and then we wake up at seven, we just fasted 12 hours.

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<v SPEAKER_00>Okay, so that's kind of a fast.

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<v SPEAKER_00>But then we skip breakfast to lunch and then seven, eight, nine, ten, eleven, twelve.

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<v SPEAKER_00>We add another five hours onto that fast.

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<v SPEAKER_00>So 12, 5, we just fasted 17 hours.

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<v SPEAKER_00>If we skip breakfast and ate lunch at noon, see how easy that is?

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<v SPEAKER_00>And there is studies that show that you do go into what is called autophagy in that time.

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<v SPEAKER_00>And let me review.

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<v SPEAKER_00>I I know we've been doing a series on fasting, but it's worth the review.

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<v SPEAKER_00>Autophagy is when you're in a time of not eating, your body is eating, meaning it's eating bad cells, often called senescent cells.

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<v SPEAKER_00>These are cells that live too long, they cause inflammation, they can cause autoimmune, they can lead to cancer.

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<v SPEAKER_00>They're bad cells.

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<v SPEAKER_00>They live too long, and they're often immune cells that we call them immunosinescent cells.

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<v SPEAKER_00>So senescent cells that are immune cells.

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<v SPEAKER_00>And what happens is they drive hyperimmunity, aka autoimmunity, or mast cell activation.

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<v SPEAKER_00>There's a lot of names for auto uh hyperimmunity, and they lower good immunity.

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<v SPEAKER_00>So we don't like these senescent cells.

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<v SPEAKER_00>They age us prematurely, frankly.

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<v SPEAKER_00>It's if you look from the outside of someone who's not aging well, they have a lot of senescent cells, and it therefore it sets them up for a lot of different chronic diseases as well.

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<v SPEAKER_00>So we don't like senescent cells.

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<v SPEAKER_00>So autophagy means your body's literally taking out these bad cells, and as I talked about in many of these um episodes, but it just doesn't just take one out.

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<v SPEAKER_00>And by the way, why is it taking it out?

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<v SPEAKER_00>It's taking it out to use it for fuel.

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<v SPEAKER_00>It's that smart.

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<v SPEAKER_00>It doesn't eat the good cells to use it for fuel and energy and whatever it needs for healing and recovery.

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<v SPEAKER_00>No, it takes the bad ones, breaks it down into energy.

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<v SPEAKER_00>There's amino acids in there, there's all kinds of nutrients in those cells.

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<v SPEAKER_00>In one of the episodes, I talked about a gentleman who fasted 121 days and showed up at my seminar uh to give testimony.

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<v SPEAKER_00>He was on day 121.

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<v SPEAKER_00>He has was on 14 medications before he started to fast, and he was off all of them by the time he got he might have been on one or he was off of it after he left.

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<v SPEAKER_00>I can't recall.

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<v SPEAKER_00>But fact was, is the doctors were looking at his nutrition levels.

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<v SPEAKER_00>He was being monitored by physicians, and they were stunned.

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<v SPEAKER_00>His nutritional values were all improving.

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<v SPEAKER_00>Why?

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<v SPEAKER_00>Autophagy.

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<v SPEAKER_00>He was eating the nutrition and he had a lot of it.

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<v SPEAKER_00>But here's the best part about autophagy it gets rid of the bad, but it stimulates a stem cell and replaces that cell.

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<v SPEAKER_00>You become a new you.

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<v SPEAKER_00>So if it's a bad immune cell causing problems, inflammation, hyperimmunity, all the bad symptoms you don't like, well, it gets rid of that one.

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<v SPEAKER_00>And then it stimulates a stem cell cell.

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<v SPEAKER_00>And what the studies call it is it makes a new naive cell, an immune cell that is young, it's healthy, it's doing all the right things, it's obedient, it's not driving inflammation, it's a worker, it's a young cell.

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<v SPEAKER_00>So that's the beautiful part about fasting.

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<v SPEAKER_00>And yes, studies show that longer fast, you get more of that.

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<v SPEAKER_00>I talked about how to get into max autophagy by doing longer fasts.

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<v SPEAKER_00>But the studies show that even a 14-hour fast, so that's just pushing breakfast out a little more if you'd like, you actually get some autophagy.

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<v SPEAKER_00>So if you're doing that every day, well, you're getting rid of the bad and creating new, even in that.

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<v SPEAKER_00>And then hey, throw one fast a year in and watch what happens.

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<v SPEAKER_00>Thomas Seyfried, he's one of the top uh cancer doctors, immunologists in the country, says one fast a year can lower your chances of cancer 95%.

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<v SPEAKER_00>So one fast, longer fast a year would do you incredible.

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<v SPEAKER_00>However, that said, imagine a bunch of little 14, 16, 17, maybe 18-hour fasts in your week.

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<v SPEAKER_00>So that is what daily intermittent fasting is, and anybody can do it.

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<v SPEAKER_00>Now, I would argue that somebody with metabolic problems like type 2 diabetes um or pre-diabetes, or maybe it's even a thyroid condition, oftentimes would do better by making dinner earlier and extending the fast that way.

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<v SPEAKER_00>So maybe you eat your last meal at three or four, and then you're gonna sleep better too, by the way, because the longer you go without food before you sleep, you tend to get into a uh deeper sleep.

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<v SPEAKER_00>But you know, I do believe that for people who struggle with weight loss, diabetes, and metabolic conditions, that skipping dinner or pushing dinner far back is even better than the breakfast uh move.

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<v SPEAKER_00>But I think that's a little bit of a problem socially because we oftentimes get home from work and we eat dinner with our family, say five, six, or seven o'clock.

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<v SPEAKER_00>And so that's a social time.

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<v SPEAKER_00>So it's hard for people to do that.

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<v SPEAKER_00>Now you could mix it up where you do that some days of the week.

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<v SPEAKER_00>Um, maybe you do that on the weekends.

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<v SPEAKER_00>Uh, maybe it's a couple days where you work later and you just simply skip dinner.

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<v SPEAKER_00>Um, so there's ways to do that, but um, I do believe the results will be better.

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<v SPEAKER_00>But if you can't do that, then do what you can do.

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<v SPEAKER_00>You can wake up uh in the morning and push breakfast out or skip breakfast entirely.

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<v SPEAKER_00>So, how do you know what how many hours to go?

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<v SPEAKER_00>You can go by how you feel.

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<v SPEAKER_00>If you start getting dizzy, etc., etc., you're probably doing too long of a fast too soon.

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<v SPEAKER_00>But just like a workout, if you start with less and work your way to more intense, then the body will respond, just like you're able to do heavier workouts as you get in better shape.

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<v SPEAKER_00>So, my advice would be to maybe you do a 14-hour uh fast, whether it's the breakfast or the dinner side of it, and see how you do, and then push it to 16 and then see how you do, even with perhaps an 18-hour fast or a 20-hour fast, eating in a six or a four-hour window.

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<v SPEAKER_00>And you'll ask me, Well, uh, can I do one or two meals?

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<v SPEAKER_00>You can do either.

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<v SPEAKER_00>Just eat in that window.

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<v SPEAKER_00>You could snack throughout that window, but point is, is you're only eating in that four, six hour, eight-hour window.

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<v SPEAKER_00>That's the whole idea.

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<v SPEAKER_00>How many times you eat in that?

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<v SPEAKER_00>I dug in the studies.

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<v SPEAKER_00>I don't know that it matters that much, but I think that most people just aren't as hungry because you're burning fat.

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<v SPEAKER_00>Once you get efficient at this at this, your body starts to burn fat for fuel very efficiently.

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<v SPEAKER_00>Listen, this is an important little lesson here because I'm gonna tell you another way that you could dial in how long of a fast is good for you and it even works on longer fasts.

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<v SPEAKER_00>But you need this lesson first.

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<v SPEAKER_00>Cells can only use two things for energy sugar or fat.

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<v SPEAKER_00>That's it.

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<v SPEAKER_00>I mean, of course, oxygen is a part of that, but sugar or fat, meaning carbohydrates or fat.

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<v SPEAKER_00>Now, that means the fat that we eat it can use for energy, or the fat that's we stored in times that we need it.

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<v SPEAKER_00>Here's the problem most Americans are stuck as sugar burners, meaning they have no hormonal ability when not eating to use fat as energy.

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<v SPEAKER_00>That poses a couple problems.

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<v SPEAKER_00>Typically, these people will fail at diets.

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<v SPEAKER_00>Why?

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<v SPEAKER_00>Because they go without food and then they crave carbohydrates, sugar, or whatever, and they eat it.

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<v SPEAKER_00>But I'm gonna say this it's not your fault.

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<v SPEAKER_00>That is a hormone problem, and I'll talk more about that in a minute.

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<v SPEAKER_00>Meaning, your body said, Whoa, whoa, whoa, wait a minute.

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<v SPEAKER_00>I don't do well at using fat for energy, and I don't want to burn my muscle because I might need muscle to run from a lion or to fight or flight, and I need that muscle.

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<v SPEAKER_00>So I'm gonna give you a craving you can't resist.

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<v SPEAKER_00>See, it's not your fault.

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<v SPEAKER_00>Okay, something hormonally is broke, we'll talk about it.

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<v SPEAKER_00>The other thing that's bad that happens is you do burn muscle.

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<v SPEAKER_00>It's called gluconeogenesis.

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<v SPEAKER_00>So your body will just break down its muscle to get glucose, gluconeogenesis from the protein the glucose is made.

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<v SPEAKER_00>Here's the problem.

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<v SPEAKER_00>These people will say, I go without food, I don't get hungry, I'm fine.

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<v SPEAKER_00>Problem is if you look at them close enough, they get skinny fat, meaning they get fat in all the wrong places, dimply fat.

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<v SPEAKER_00>They don't like the way they look in front of mirrors, but they're losing muscle.

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<v SPEAKER_00>And the more muscle you lose, the lower your metabolism goes, and the more skinny fat you get, and the more unhealthy you get, and you tend to build up visceral fat, which is dangerous and unhealthy fat.

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<v SPEAKER_00>So the problem is if you're stuck as a sugar burner, you either can't stick to diets or you're burning muscle.

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<v SPEAKER_00>Both are bad.

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<v SPEAKER_00>Okay.

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<v SPEAKER_00>Fact is, is we have to get people to become efficient fat burners.

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<v SPEAKER_00>Meaning when you're not eating, what are you burning for energy?

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<v SPEAKER_00>Guess what you burn?

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<v SPEAKER_00>What you should burn?

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<v SPEAKER_00>Fat.

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<v SPEAKER_00>So, in other words, when you're fasting through the evening, you're burning fat because you need energy to sleep, a lot of energy to sleep.

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<v SPEAKER_00>So your body's efficiently taking fat and making energy.

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<v SPEAKER_00>And it's wonderful.

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<v SPEAKER_00>And if you go a day without eating, guess what?

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<v SPEAKER_00>Your body immediately starts to burn fat.

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<v SPEAKER_00>Oh, and then you stay lean.

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<v SPEAKER_00>By the way, when you're burning fat efficiently when you're not eating, you know it because in the morning you should wake up literally visibly a little bit leaner.

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<v SPEAKER_00>It's true.

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<v SPEAKER_00>And you can see that leanness happen.

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<v SPEAKER_00>If you're not, then you're burning muscle and not fat during the night.

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<v SPEAKER_00>You know, believe it or not, a friend of mine was so broken here, and we laugh about it together, and there's because there's a story, but he would wake up in the middle of the night and sleepy because I always said, Hey, your body's smarter than most.

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<v SPEAKER_00>Your body's saying, Hey, I'm I'm not gonna eat my muscle.

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<v SPEAKER_00>And so I'm gonna wake your lazy butt up.

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<v SPEAKER_00>I'm gonna walk you to the refrigerator and I'm gonna get it.

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<v SPEAKER_00>So, long story short, his grandmother was making this cake and she insisted he was eating it.

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<v SPEAKER_00>But remember, you know, he was Mr.

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<v SPEAKER_00>Healthy, and he said, I'm not eating, are you kidding me?

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<v SPEAKER_00>I don't eat cake.

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<v SPEAKER_00>She marked it, and as it turned out, he was eating the cake.

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<v SPEAKER_00>As a matter of fact, she saw that she showed him the crumbs literally back to his room and on his bed and pillow, so she busted him.

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<v SPEAKER_00>Uh now today we could have put video cameras up and busted him, but he was sleep eating.

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<v SPEAKER_00>He he didn't know it.

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<v SPEAKER_00>He was literally sleep eating, anyways.

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<v SPEAKER_00>But he wasn't burning muscle, um, although he wasn't getting good sleep.

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<v SPEAKER_00>Okay, so we don't want to do that.

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<v SPEAKER_00>But the bottom line is that if we can stress ourselves in a way to, I call it mitochondrial fitness.

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<v SPEAKER_00>Your mitochondria is where you actually burn fat for energy.

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<v SPEAKER_00>Okay, so this is where it's all happens or it's broken and doesn't happen.

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<v SPEAKER_00>So if we want to become a more efficient fat burner and utilize fat when we're not eating, whether it's through the night or whether it's if we don't eat the next day, then oftentimes we have to stress the cell and the mitochondria to get it to start using fat as energy.

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<v SPEAKER_00>I call it mitochondrial fitness, meaning that if we exercise it enough, it's gonna get stronger and better at using fat.

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<v SPEAKER_00>Because so hold on.

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<v SPEAKER_00>Why are Americans so stuck in sugar burning mode?

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<v SPEAKER_00>Two reasons.

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<v SPEAKER_00>Because they eat too much sugar and carbohydrates and bad processed food, but also, this is actually the biggest reason certain toxins they come in to the cell and they drive something called cellular inflammation.

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<v SPEAKER_00>Why is this important?

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<v SPEAKER_00>They drive inflammation to your mitochondria as well.

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<v SPEAKER_00>Because now certain hormones that attach to that cell and then get their message into that mitochondria, thyroid hormones, one of them, right?

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<v SPEAKER_00>But there's many leptin, insulin, those are all fat hormones, testosterone.

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<v SPEAKER_00>And when they attach to that and get in the cell in their message, we burn fat efficiently.

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<v SPEAKER_00>It works perfectly.

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<v SPEAKER_00>But what if something's blocking those hormones from doing that?

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<v SPEAKER_00>Cellular inflammation, the number one driver.

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<v SPEAKER_00>Yeah, certain bad fats can drive that.

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<v SPEAKER_00>Toxins are the number one driver of cellular inflammation, mitochondrial damage.

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<v SPEAKER_00>So, therefore, if we can detox those toxins off, and by the way, that's another.

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<v SPEAKER_00>I've done these shows on detox, real detox.

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<v SPEAKER_00>Watch them.

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<v SPEAKER_00>Please watch those podcasts, they're solo podcasts.

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<v SPEAKER_00>If you go to pompaprogram.com, you can watch me do it.

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<v SPEAKER_00>It's a free training.

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<v SPEAKER_00>I do a whole training on that.

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<v SPEAKER_00>Watch it.

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<v SPEAKER_00>I talk all about this problem.

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<v SPEAKER_00>It's a why reason people have anxiety, why they can't sleep, why they can't lose weight, weight loss resistance, and all of these symptoms that so many people have thyroid conditions.

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<v SPEAKER_00>I talk about that, diabetes, it's all this toxin-driven inflammation that stops the toxins from getting in the cell and stopping us from burning fat for energy.

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<v SPEAKER_00>And yes, sometimes we gain weight and get fat, sometimes we get skinny fat.

00:12:43.200 --> 00:12:44.799
<v SPEAKER_00>When I was sick, that's what happened to me.

00:12:44.960 --> 00:12:46.960
<v SPEAKER_00>Sometimes we have visceral fat.

00:12:47.039 --> 00:12:50.320
<v SPEAKER_00>And sometimes people, because they're burning muscle, they just don't eat.

00:12:50.480 --> 00:12:53.440
<v SPEAKER_00>And yet they're getting unhealthy and they get skinnier.

00:12:53.600 --> 00:12:55.360
<v SPEAKER_00>But again, it's not a healthy state.

00:12:55.519 --> 00:12:57.279
<v SPEAKER_00>So this can make you fat.

00:12:57.360 --> 00:13:01.519
<v SPEAKER_00>It can cause weight loss resistance, but it doesn't have to, but it causes health problems.

00:13:01.759 --> 00:13:06.960
<v SPEAKER_00>Toxins block our hormones from getting in the cell, they stop our mitochondrial from burning fat.

00:13:07.120 --> 00:13:11.440
<v SPEAKER_00>I answered the question: why are so many Americans stuck as sugar burners?

00:13:11.600 --> 00:13:12.159
<v SPEAKER_00>Two reasons.

00:13:12.240 --> 00:13:13.120
<v SPEAKER_00>I gave you the reason.

00:13:13.200 --> 00:13:19.919
<v SPEAKER_00>The one you probably guessed, it's the carbohydrates, processed food, etc., bad fats, but the other one is these toxins.

00:13:20.320 --> 00:13:26.559
<v SPEAKER_00>Needless to say, one of the strategies we can do, and I believe everyone should detox, but the other strategy is this mitochondrial fitness.

00:13:26.799 --> 00:13:27.360
<v SPEAKER_00>What do I mean?

00:13:27.440 --> 00:13:29.679
<v SPEAKER_00>How do we exercise our mitochondria in our cells?

00:13:29.840 --> 00:13:31.759
<v SPEAKER_00>We go without food strategically.

00:13:31.919 --> 00:13:36.000
<v SPEAKER_00>Here comes in the strategy of intermittent fasting daily.

00:13:36.159 --> 00:13:41.600
<v SPEAKER_00>So if we can go without food for 12 hours, I'm doing okay, 14, 16.

00:13:41.759 --> 00:13:42.879
<v SPEAKER_00>See, this is exercise.

00:13:43.039 --> 00:13:52.240
<v SPEAKER_00>Our mitochondria, then we can get to become more and more efficient as of those times that we force it out to start to use fat, just like exercise.

00:13:52.399 --> 00:13:55.120
<v SPEAKER_00>Sometimes a strategy is a partial five-day fast.

00:13:55.200 --> 00:14:01.600
<v SPEAKER_00>And I watched the episode I did on partial fasting, or it could be dry fasting, or it could be a five-day water fast.

00:14:01.759 --> 00:14:07.279
<v SPEAKER_00>Sometimes you can use those harder stressors to wake up the mitochondria to start burning fat.

00:14:07.440 --> 00:14:15.519
<v SPEAKER_00>But most of the time, using daily intermittent fasting first, even a strategy of ketosis where we drop carbohydrates down to under 50.

00:14:15.679 --> 00:14:17.519
<v SPEAKER_00>I did a whole episode on this as well.

00:14:17.679 --> 00:14:26.639
<v SPEAKER_00>Under 50, that's mitochondrial fitness, meaning we're forcing by not giving it the energy that it wants to burn, because if it's stuck as a sugar burner, it wants carbohydrates.

00:14:26.720 --> 00:14:31.919
<v SPEAKER_00>So let's get them way down, lower them, and force the mitochondria to start using fat.

00:14:32.000 --> 00:14:35.919
<v SPEAKER_00>So it's oftentimes ketosis, getting in ketosis is step one.

00:14:36.080 --> 00:14:40.799
<v SPEAKER_00>I typically tell the doctors that I train step one, get them in ketosis first.

00:14:40.879 --> 00:14:42.320
<v SPEAKER_00>We don't stay in ketosis.

00:14:42.399 --> 00:14:45.279
<v SPEAKER_00>This is a temporary diet strategy.

00:14:45.600 --> 00:14:55.759
<v SPEAKER_00>Start them in ketosis, then start to intermittent fast them, where we start to push the eating windows out, maybe, like you said, 10 hours, six hours, eight hours, whatever those windows, squeezing them in.

00:14:55.840 --> 00:14:57.279
<v SPEAKER_00>This is mitochondrial fitness.

00:14:57.360 --> 00:15:03.200
<v SPEAKER_00>We're not telling you to run a marathon, we're telling you to run short little bits until we can, in fact, run a marathon.

00:15:03.279 --> 00:15:04.159
<v SPEAKER_00>Does that make sense?

00:15:04.320 --> 00:15:08.080
<v SPEAKER_00>So, ketosis, and if you don't know what that is, watch my episode.

00:15:08.159 --> 00:15:15.919
<v SPEAKER_00>But getting them under 50 grams of carbs is the start of ketosis, then some of these intermittent fasting, and then diet variation.

00:15:16.080 --> 00:15:17.039
<v SPEAKER_00>What is that, Dr.

00:15:17.200 --> 00:15:17.679
<v SPEAKER_00>Pamba?

00:15:17.919 --> 00:15:27.360
<v SPEAKER_00>Once you start utilizing intermittent fasting, now because you're restricting your eating in a window of eating, the body will start to think perhaps it's starving.

00:15:27.519 --> 00:15:33.440
<v SPEAKER_00>So what you do is you throw in at least one feast day a weekend to remind the body it's not starving.

00:15:33.519 --> 00:15:34.399
<v SPEAKER_00>What is a feast day?

00:15:34.480 --> 00:15:36.799
<v SPEAKER_00>And in the up other podcast, I talked about it.

00:15:36.960 --> 00:15:42.559
<v SPEAKER_00>A feast day could be high protein day where you eat your body weight, lean body weight in that many grams of protein.

00:15:42.639 --> 00:15:46.159
<v SPEAKER_00>So if 150, 150 grams of protein, that's a feast.

00:15:46.320 --> 00:15:47.519
<v SPEAKER_00>More meals that day.

00:15:47.679 --> 00:15:52.960
<v SPEAKER_00>Instead of squeezing your two meals into that six-hour window like you've been doing for a few weeks now.

00:15:53.120 --> 00:15:56.960
<v SPEAKER_00>Well, instead, you wake up on Saturday and you eat three or four meals that day.

00:15:57.120 --> 00:15:57.919
<v SPEAKER_00>That's a feast.

00:15:58.000 --> 00:16:14.960
<v SPEAKER_00>And maybe if you're really low carb in ketosis, if you're in ketosis too long, too low carb too long, the body will think it's star starving and you will stop losing weight or at least stop burning fat because the body will absolutely want to hold on to its fat because it says, we're starving.

00:16:15.039 --> 00:16:16.799
<v SPEAKER_00>I'm gonna hold on to this and save your life.

00:16:16.960 --> 00:16:17.919
<v SPEAKER_00>That's what the body thinks.

00:16:18.000 --> 00:16:20.000
<v SPEAKER_00>It only wants to do one thing, save your life.

00:16:20.159 --> 00:16:25.440
<v SPEAKER_00>So literally, it'll put water in fat cells just to absolutely stop you from burning them.

00:16:25.519 --> 00:16:26.159
<v SPEAKER_00>It's that smart.

00:16:26.320 --> 00:16:27.519
<v SPEAKER_00>It'll blunt insulin.

00:16:27.600 --> 00:16:30.879
<v SPEAKER_00>They used to think that low-carb diets cause insulin resistance and diabetes.

00:16:30.960 --> 00:16:32.720
<v SPEAKER_00>No, low carb diets too long.

00:16:32.879 --> 00:16:38.320
<v SPEAKER_00>The body would take up the strategy of stopping fat loss by creating insulin resistance.

00:16:38.480 --> 00:16:45.840
<v SPEAKER_00>So it appeared like diabetes, but the body's intelligence was actually putting you in a state of insulin resistance to stop fat loss.

00:16:46.000 --> 00:16:47.840
<v SPEAKER_00>Isn't that incredibly smart of it?

00:16:48.000 --> 00:16:49.759
<v SPEAKER_00>Well, okay, yeah, but not good.

00:16:49.919 --> 00:16:51.120
<v SPEAKER_00>It just wants to save your life.

00:16:51.279 --> 00:16:58.159
<v SPEAKER_00>Okay, so the fact is, is that we by adding this one feast day, it reminds the body it's not starving.

00:16:58.320 --> 00:16:59.279
<v SPEAKER_00>But I challenge this.

00:16:59.360 --> 00:17:01.759
<v SPEAKER_00>Now we're gonna add a little more mitochondrial fitness.

00:17:01.840 --> 00:17:03.279
<v SPEAKER_00>I call this my 5-1-1.

00:17:03.519 --> 00:17:09.519
<v SPEAKER_00>So five days of low carb, one feast day, and then throw one day in where you eat just one meal.

00:17:09.680 --> 00:17:13.279
<v SPEAKER_00>That means you fasted for 24 hours, so you pushed it even farther.

00:17:13.440 --> 00:17:15.519
<v SPEAKER_00>Even maybe if you're not ready, just push it.

00:17:15.599 --> 00:17:19.599
<v SPEAKER_00>And then the fact is, is you could go even to the next morning and eat.

00:17:19.680 --> 00:17:28.240
<v SPEAKER_00>I did an episode where I talked about feast famine cycling, where some days, some people, it's even better to actually add three feast days in.

00:17:28.400 --> 00:17:32.559
<v SPEAKER_00>I believe women, listen, it's a myth that women cannot fast.

00:17:32.720 --> 00:17:42.720
<v SPEAKER_00>Women have to fast differently than men, and typically they need more feast days to remind the body it's not starving, especially if they're in perimetopause or menopause or have a thyroid condition.

00:17:42.880 --> 00:17:48.880
<v SPEAKER_00>Three feast days a week can be magic, and then you can still intermittent fast in a window the other days.

00:17:49.039 --> 00:17:50.160
<v SPEAKER_00>You see how that works.

00:17:50.319 --> 00:17:58.000
<v SPEAKER_00>So maybe that's a maybe you do a three, two, two where three days of low carb, two feast days, two fast days.

00:17:58.160 --> 00:17:59.119
<v SPEAKER_00>It's magic.

00:17:59.359 --> 00:18:00.160
<v SPEAKER_00>It works.

00:18:00.400 --> 00:18:09.680
<v SPEAKER_00>Sometimes I put people on a four, two, one where it's four low carb days, two feast days, one fast day, or maybe it could be two fast days, one feast day.

00:18:09.759 --> 00:18:13.200
<v SPEAKER_00>So those are strategies that I call diet variation.

00:18:13.440 --> 00:18:23.200
<v SPEAKER_00>And so the mistakes that I see is people really they start intermittent fasting, eating one meal a day sometimes, two meal a days in a very small window, and it works.

00:18:23.359 --> 00:18:25.440
<v SPEAKER_00>They lose weight, they feel better.

00:18:25.599 --> 00:18:34.720
<v SPEAKER_00>But here's the problem the body eventually thinks it's starving and the weight loss slows down, and then even some other health problems can start, or they're low carb too long.

00:18:34.880 --> 00:18:35.359
<v SPEAKER_00>Same thing.

00:18:35.519 --> 00:18:42.880
<v SPEAKER_00>Body will slow down fat metabolism, hold on to its fat, block the insulin, maybe even drive insulin resistance, but the body will think it's starving.

00:18:43.119 --> 00:18:48.880
<v SPEAKER_00>Feast days are the answer for success with intermittent fasting daily.

00:18:49.039 --> 00:18:51.680
<v SPEAKER_00>Few people do it, few people haven't heard this.

00:18:51.839 --> 00:18:55.920
<v SPEAKER_00>You need to share this podcast because people need to know the strategy.

00:18:56.079 --> 00:18:58.880
<v SPEAKER_00>The feast is as important as the fast.

00:18:59.039 --> 00:19:08.880
<v SPEAKER_00>Listen, I literally didn't get invited back, and one of my proteges, Ben Azzati, he didn't get invited back either because we went to low carb USA, huge low carb seminar.

00:19:08.960 --> 00:19:10.799
<v SPEAKER_00>And I said to these people, you could see them.

00:19:10.880 --> 00:19:12.160
<v SPEAKER_00>They were gaunt, a lot of them.

00:19:12.240 --> 00:19:15.519
<v SPEAKER_00>They were low carb too long and they get a look, and or they're fasting.

00:19:15.759 --> 00:19:17.200
<v SPEAKER_00>People that fast too much get a look.

00:19:17.279 --> 00:19:20.640
<v SPEAKER_00>And I'm saying in the feast is as important as the fast.

00:19:20.799 --> 00:19:23.599
<v SPEAKER_00>And the feast is as important as the low carb, etc.

00:19:23.920 --> 00:19:25.279
<v SPEAKER_00>They needed feast days.

00:19:25.440 --> 00:19:26.880
<v SPEAKER_00>Feast days are magic.

00:19:27.039 --> 00:19:30.799
<v SPEAKER_00>Listen, especially for women, I think feast days are transformative.

00:19:31.039 --> 00:19:32.720
<v SPEAKER_00>Many women are not eating enough.

00:19:32.880 --> 00:19:34.799
<v SPEAKER_00>They're using muscle as I described.

00:19:34.960 --> 00:19:39.440
<v SPEAKER_00>Yes, they're stuck as sugar burners, but they're eating muscle and we need to feed them up.

00:19:39.599 --> 00:19:41.920
<v SPEAKER_00>So you can't just fast those women.

00:19:42.079 --> 00:19:43.200
<v SPEAKER_00>I know there's some other myths.

00:19:43.279 --> 00:19:49.279
<v SPEAKER_00>I'm gonna have one of my staffers tell me some myths and mistakes that many of you had and told us that you had these questions.

00:19:49.440 --> 00:19:51.279
<v SPEAKER_00>Fasting will make you sluggish and tired.

00:19:51.440 --> 00:19:55.839
<v SPEAKER_00>Well, look, um, if you're fasting and you need more feast days, that could be true.

00:19:56.000 --> 00:19:57.599
<v SPEAKER_00>It could make you more tired.

00:19:57.759 --> 00:20:08.400
<v SPEAKER_00>So, but the fact is, is typically when you go without food, your body utilizes that energy and your body has plenty of energy because remember, it's eating bad cells.

00:20:08.559 --> 00:20:10.240
<v SPEAKER_00>So the body will get energy.

00:20:10.400 --> 00:20:12.079
<v SPEAKER_00>Fasting slows down your metabolism.

00:20:12.160 --> 00:20:15.839
<v SPEAKER_00>I said that because I answered that when I said that's true.

00:20:16.079 --> 00:20:20.960
<v SPEAKER_00>Incorrect fasting without enough feasting will potentially slow down your metabolism.

00:20:21.039 --> 00:20:21.359
<v SPEAKER_00>How?

00:20:21.519 --> 00:20:25.200
<v SPEAKER_00>Because if you're breaking your muscle down, your metabolism is getting lower and lower.

00:20:25.359 --> 00:20:26.960
<v SPEAKER_00>But people don't understand that.

00:20:27.119 --> 00:20:29.359
<v SPEAKER_00>It's not that fasting is the mistake.

00:20:29.519 --> 00:20:30.640
<v SPEAKER_00>God gave us fasting.

00:20:30.720 --> 00:20:33.519
<v SPEAKER_00>Humans are create, every living being is created to fast.

00:20:33.680 --> 00:20:36.160
<v SPEAKER_00>So it's not the fasting, it's how we're fasting.

00:20:36.319 --> 00:20:39.599
<v SPEAKER_00>So, yes, fasting can lower your metabolism when you do it wrong.

00:20:39.759 --> 00:20:40.480
<v SPEAKER_00>You have to feast.

00:20:40.640 --> 00:20:42.559
<v SPEAKER_00>The feast is as important as the fast.

00:20:42.720 --> 00:20:44.160
<v SPEAKER_00>Fasting is a modern health fad.

00:20:44.319 --> 00:20:46.319
<v SPEAKER_00>Oh my gosh, couldn't be further from the truth.

00:20:46.480 --> 00:20:49.839
<v SPEAKER_00>So I went in to an ancient tribe in Africa.

00:20:50.000 --> 00:20:50.960
<v SPEAKER_00>And what did I see?

00:20:51.119 --> 00:20:52.400
<v SPEAKER_00>I see a tribe who fasted.

00:20:52.480 --> 00:20:58.079
<v SPEAKER_00>I, matter of fact, I have pictures of myself, and you'll see all women in the pictures, you know, eventually said, Where are the men?

00:20:58.160 --> 00:20:59.119
<v SPEAKER_00>They were off hunting.

00:20:59.200 --> 00:21:01.680
<v SPEAKER_00>They left at like four in the morning when it was cooler.

00:21:01.839 --> 00:21:03.680
<v SPEAKER_00>They literally chase down their prey.

00:21:03.759 --> 00:21:05.440
<v SPEAKER_00>I mean, they go without food.

00:21:05.599 --> 00:21:08.240
<v SPEAKER_00>They come home and they barely drink water.

00:21:08.400 --> 00:21:18.400
<v SPEAKER_00>They come home in a fasted state and they typically aren't eating until three or four in the afternoon after hunting all day, and a lot of which is very rapid pace.

00:21:18.640 --> 00:21:20.400
<v SPEAKER_00>So that is not true.

00:21:20.640 --> 00:21:24.079
<v SPEAKER_00>Fasting is something that humans are created to do, it's in our DNA.

00:21:24.240 --> 00:21:26.240
<v SPEAKER_00>Animals fast instinctively.

00:21:26.400 --> 00:21:28.880
<v SPEAKER_00>If an animal gets sick or hurt, it will fast.

00:21:29.039 --> 00:21:32.880
<v SPEAKER_00>Humans, unfortunately, we had grandmothers that told us to eat if you're sick.

00:21:33.039 --> 00:21:33.519
<v SPEAKER_00>Not true.

00:21:33.680 --> 00:21:34.079
<v SPEAKER_00>Don't eat.

00:21:34.160 --> 00:21:35.839
<v SPEAKER_00>Listen to your body's innate intelligence.

00:21:36.000 --> 00:21:42.559
<v SPEAKER_00>Fasting is part of every living creature, and it is absolutely part of something that we all need to do.

00:21:42.880 --> 00:21:44.799
<v SPEAKER_00>Breakfast is the most important meal of the day.

00:21:44.960 --> 00:21:46.240
<v SPEAKER_00>Well, not true either.

00:21:46.480 --> 00:21:53.440
<v SPEAKER_00>And I did make the comment that some people do better with skipping dinner or pushing dinner out or back, I should say, than breakfast.

00:21:53.599 --> 00:21:54.640
<v SPEAKER_00>But uh, not necessarily.

00:21:54.799 --> 00:21:59.680
<v SPEAKER_00>When you wake up, there's something called the dawn effect where your glucose, your cortisol rises.

00:22:00.160 --> 00:22:00.799
<v SPEAKER_00>Wakes us up.

00:22:00.960 --> 00:22:06.559
<v SPEAKER_00>And that glucose follows cortisol, meaning as the cortisol comes up, so does our glucose.

00:22:06.720 --> 00:22:10.319
<v SPEAKER_00>And hey, we have 90-95 glucose in the morning without even eating.

00:22:10.480 --> 00:22:12.000
<v SPEAKER_00>So our bodies are ready to go.

00:22:12.240 --> 00:22:18.559
<v SPEAKER_00>If you are efficient at using fat for energy, then breakfast isn't the most important meal of the day and you don't need it.

00:22:18.640 --> 00:22:26.319
<v SPEAKER_00>But if you're not, if you just burn muscle all night, breakfast could be the most important meal of your day to break the muscle loss.

00:22:26.480 --> 00:22:27.599
<v SPEAKER_00>So that's a maybe.

00:22:27.759 --> 00:22:29.839
<v SPEAKER_00>You'll lose mental focus with food.

00:22:30.000 --> 00:22:31.599
<v SPEAKER_00>Well, that's partly true as well.

00:22:31.680 --> 00:22:32.240
<v SPEAKER_00>Here's why.

00:22:32.480 --> 00:22:35.680
<v SPEAKER_00>Before you break in, let's say you're doing a five-day fast.

00:22:35.839 --> 00:22:42.799
<v SPEAKER_00>Typically, the for most Americans, the first three days of fasting are miserable and you lose mental focus.

00:22:42.960 --> 00:22:43.519
<v SPEAKER_00>That is true.

00:22:43.680 --> 00:22:44.400
<v SPEAKER_00>But here's why.

00:22:44.480 --> 00:22:45.920
<v SPEAKER_00>It doesn't make fasting bad.

00:22:46.000 --> 00:22:48.640
<v SPEAKER_00>So you are not, number one, not fat adapted.

00:22:48.799 --> 00:22:54.799
<v SPEAKER_00>Remember, most Americans are stuck as sugar burners with the hormonal inability to burn fat for energy.

00:22:54.960 --> 00:23:00.079
<v SPEAKER_00>Now, you're gonna cross over in a couple days to using fat, mitochondrial fitness.

00:23:00.160 --> 00:23:02.480
<v SPEAKER_00>You're gonna force it to use fat because it doesn't want to die.

00:23:02.559 --> 00:23:03.039
<v SPEAKER_00>So it will.

00:23:03.200 --> 00:23:05.519
<v SPEAKER_00>All right, so it crosses over into fat burning.

00:23:05.599 --> 00:23:08.799
<v SPEAKER_00>But here's the problem: your brain can't use fat for energy.

00:23:08.880 --> 00:23:14.640
<v SPEAKER_00>So your body cells, your body energy starts to go up as you become fat adapted, we call that.

00:23:14.799 --> 00:23:18.000
<v SPEAKER_00>Your brain can't use fatty acids for energy.

00:23:18.160 --> 00:23:22.079
<v SPEAKER_00>It can only use glucose, which you're not getting, or ketones.

00:23:22.160 --> 00:23:22.799
<v SPEAKER_00>Well, guess what?

00:23:23.039 --> 00:23:24.319
<v SPEAKER_00>God designed us perfectly.

00:23:24.480 --> 00:23:27.599
<v SPEAKER_00>When we break down fat, we make something called ketones.

00:23:28.000 --> 00:23:30.640
<v SPEAKER_00>And the brain loves ketones.

00:23:30.960 --> 00:23:38.319
<v SPEAKER_00>But here's the problem: it takes you three, some people, four days to become keto-adapted, meaning your brain's ability to use them.

00:23:38.559 --> 00:23:44.640
<v SPEAKER_00>Oh, when it turns on, you'll feel like you have the energy of the brain of a 20-year-old, a 20-year-old 20 years ago.

00:23:44.799 --> 00:23:49.119
<v SPEAKER_00>But anyway, so your brain will just light up and you feel like it's like laser beam.

00:23:49.279 --> 00:23:56.799
<v SPEAKER_00>You can like listen, when I go into ketosis, which takes me a day or two just on the diet, ketosis, my brain is just on.

00:23:56.960 --> 00:24:01.039
<v SPEAKER_00>I mean, it just lights up because your brain loves ketones, so does your gut.

00:24:01.200 --> 00:24:09.359
<v SPEAKER_00>So, ketosis diets and fasting, where we get super, you get much higher levels of ketones fasting than you do in a ketosis diet.

00:24:09.519 --> 00:24:12.960
<v SPEAKER_00>The brain loves ketones, byproduct of fat metabolism.

00:24:13.119 --> 00:24:13.920
<v SPEAKER_00>So, let me tell you something.

00:24:14.000 --> 00:24:24.319
<v SPEAKER_00>I uh before I answer one more question, a way to dial your fast in, and I recommend this if you do a long fast, but you can do this even with daily intermittent fasting to see what your fasting window is.

00:24:24.480 --> 00:24:26.480
<v SPEAKER_00>There's a meter called a keto mojo.

00:24:26.559 --> 00:24:34.480
<v SPEAKER_00>If you go to keto k-e-t-o mojo m ojo.com, keto mojo.com, you can buy a meter that does glucose and ketones.

00:24:34.559 --> 00:24:35.279
<v SPEAKER_00>Inexpensive.

00:24:35.359 --> 00:24:37.759
<v SPEAKER_00>And you get ketone strips and glucose strips.

00:24:37.839 --> 00:24:39.279
<v SPEAKER_00>They sell like basic kits.

00:24:39.440 --> 00:24:45.119
<v SPEAKER_00>And in the morning, before you do anything, you do your ketones and glucose, write them down.

00:24:45.359 --> 00:24:47.279
<v SPEAKER_00>And let's just make up a number.

00:24:47.359 --> 00:24:59.680
<v SPEAKER_00>Let's say our glucose is 80, and let's say our ketones to be in the state of ketosis, the diet state, 0.5 or above ketone levels, puts us in a state of ketosis.

00:24:59.839 --> 00:25:08.240
<v SPEAKER_00>Typically, um, with a standard American diet or a healthy diet, non-ketosis, non-very low carb, you're gonna be under 0.5.

00:25:08.559 --> 00:25:14.160
<v SPEAKER_00>But when you go really low carb, under 50 grams a day, it'll eventually start to go above 0.5 in ketos.

00:25:14.319 --> 00:25:20.319
<v SPEAKER_00>When you fast in ketones, when you fast, you'll see numbers of three, four, five, six, seven, eight, even nine.

00:25:20.400 --> 00:25:22.319
<v SPEAKER_00>So the ketones really go up high.

00:25:22.480 --> 00:25:27.359
<v SPEAKER_00>If you went to the hospital in that state, they would say, Oh my gosh, he's a diabetic, he's gonna go into a coma.

00:25:27.519 --> 00:25:31.039
<v SPEAKER_00>So it's not true because they they didn't bother asking you the question.

00:25:31.200 --> 00:25:33.599
<v SPEAKER_00>Are you on a uh fast or a keto diet?

00:25:33.759 --> 00:25:38.000
<v SPEAKER_00>But the fact is, is that the ketones go up, glucose should drop down.

00:25:38.160 --> 00:25:45.039
<v SPEAKER_00>So when you know things are working and your fasting window is working, you see glucose trend down through your fasted state.

00:25:45.119 --> 00:25:50.720
<v SPEAKER_00>So let's say you're you get up in the morning and you're 80, you might have a little rise, that dawn effect.

00:25:50.799 --> 00:25:53.440
<v SPEAKER_00>So maybe it's 95 and then it starts settling down.

00:25:53.519 --> 00:25:58.000
<v SPEAKER_00>But glucose should trend down and ketones should trend up as you fast through the day.

00:25:58.160 --> 00:26:03.119
<v SPEAKER_00>If that's not happening, if glucose is trending up and ketones down, you're probably burning muscle.

00:26:03.279 --> 00:26:08.400
<v SPEAKER_00>Now, that's provided you're not running around like a maniac because your body will force glucose out.

00:26:08.559 --> 00:26:14.160
<v SPEAKER_00>So we're talking about in a very easy chill day, glucose should trend down, ketones should trend up.

00:26:14.319 --> 00:26:17.440
<v SPEAKER_00>Non-exercise, non-running around, that's in a relaxed state.

00:26:17.599 --> 00:26:22.880
<v SPEAKER_00>So that's a way to look at if your eating windows working, you shouldn't be burning muscle.

00:26:23.039 --> 00:26:26.079
<v SPEAKER_00>We should see this ketones rise up as the day goes on.

00:26:26.240 --> 00:26:37.759
<v SPEAKER_00>And then in an extended fast, we know when we hit max autophagy, when we break through to where we're breaking down the most bad cells, that is a one-to-one ratio, glucose to ketones.

00:26:38.000 --> 00:26:38.720
<v SPEAKER_00>But let me explain.

00:26:38.880 --> 00:26:46.000
<v SPEAKER_00>If your glucose is 80, you have to divide by 18 to get the millimolars in the correct to match it to the ketones.

00:26:46.079 --> 00:26:50.640
<v SPEAKER_00>So I don't know the number, but let's say you divide it 80 by 18, maybe that's 3.2.

00:26:50.799 --> 00:26:54.000
<v SPEAKER_00>And then if your ketones are 3.2, you're one to one.

00:26:54.079 --> 00:26:56.160
<v SPEAKER_00>That means you've just entered max autophagy.

00:26:56.319 --> 00:26:57.839
<v SPEAKER_00>Now, the higher that goes, the better.

00:26:58.079 --> 00:27:01.279
<v SPEAKER_00>So we want to just see that number as you're fasting.

00:27:01.359 --> 00:27:04.400
<v SPEAKER_00>We want to see those ketones rise, glucose uh go down.

00:27:04.559 --> 00:27:08.480
<v SPEAKER_00>Typically, for most people, they hit max autophagy day three or four.

00:27:08.640 --> 00:27:10.079
<v SPEAKER_00>That's why I like five-day fasts.

00:27:10.240 --> 00:27:11.119
<v SPEAKER_00>Fasting and working out.

00:27:11.200 --> 00:27:18.880
<v SPEAKER_00>If you're doing an extended fast, water fast, I prefer you not work out except to day five if you're doing a five-day fast.

00:27:18.960 --> 00:27:21.519
<v SPEAKER_00>The last day you can, because growth hormones are very high.

00:27:21.759 --> 00:27:23.119
<v SPEAKER_00>Come home and break the fast.

00:27:23.359 --> 00:27:27.759
<v SPEAKER_00>I know you can work out, and I'm sure you have the energy, many of you to to work out.

00:27:27.920 --> 00:27:28.720
<v SPEAKER_00>Doesn't mean you should.

00:27:28.799 --> 00:27:31.920
<v SPEAKER_00>I like to pull that energy, I we call it energy diversion.

00:27:32.000 --> 00:27:35.519
<v SPEAKER_00>Um, I like to pull all of the energy into healing, not working out.

00:27:35.680 --> 00:27:36.960
<v SPEAKER_00>So um prefer not.

00:27:37.119 --> 00:27:41.359
<v SPEAKER_00>If you're on a partial fast, you could work out, but just go easier than normal.

00:27:41.519 --> 00:27:49.519
<v SPEAKER_00>Okay, share this episode and this whole series on fasting that we've covered a lot, but you all wanted to hear the uh answer to these questions.

00:27:49.599 --> 00:27:51.519
<v SPEAKER_00>That's why I love doing these solo episodes.

00:27:51.599 --> 00:27:53.759
<v SPEAKER_00>So please share, people need to know.