hello there so today I'm gonna discuss something called intermittent fasting
which has really become all the rage if you're familiar with the fairly new
concept called the keto diet or ketogenesis diet which is basically a
body using fat for fuel and there's been something that has become more and more
a hot topic in the past I would say 5 to 6 years it's really been picking up
steam and that is called intermittent fasting or fasting in general and
there's a very very good reason for that because the health benefits are quite
incredible actually so let me explain and we'll get right into it so if we
have not met before my name is John Ruman I'm an international business
coach consultant and corporate trainer with a passion for something that I
would call life mastery or biohacking is another term and when it's used in the
term biohacking it's really referred to maximizing the biology so let me explain
intermittent fasting so intermittent fasting literally just means that it
doesn't mean that you're taking more than like a day fast what it means is
that you eat within a window that is smaller than traditional 3 meal a day
kind of thing so if we pretend you finished dinner at 8:00 and you have
your next meal 8:00 a.m. so 8 p.m. to 8 p.m. that means that you have not eaten
from dinner to when you have your first meal for 12 hours hence the term break
fast that's where the term for the first meal the day came is that you're
actually breaking in overnight fast and most people don't eat right before they
go to bed that's why you got the name an intermittent fast takes that concept and
let's pretend you at 8 hours at the 8 8 to 12 hour and it's slowly over time
training your body to increase that to where it may be 14 16 18
even 20-hour fast and what has happened is as well a lot of people have noticed
this naturally anyways that they may have an inclination to skip breakfast
usually it's the first meal people skip but what they'll find is that they just
don't feel to eat whereas maybe when they were younger they fail to eat or 20
years ago however old you are that you felt eat and you just don't feel that
now and what happens is you just naturally eat two meals a day so this is
what happens is and you can do this intentionally or unintentionally
but the concept is you slowly spread out that fasting window the window of time
that you don't eat and let's say was twelve hours like I gave in my first
example and you slowly made up 14 hours you did that for a while and eventually
let's say it was 16 hours and there are methods to increase this but at the end
of the day you need to find out is it good for you to space it out or is it
good for you to eat five meals a day and this really is the crux of the matter
and if you talk to someone who is a nutritionist they were actually raised
under the concept that five meals a day was is very healthy because they were
given the analogy that when you eat a small meal your body burns that fuel
like a hot little fire with a bunch of little twigs of wood versus big logs of
wood which they made the analogy of with a big meal so here's what happened is
what has since become more known to mainstream science is that when people
eat a meal the body experiences a spike in your insulin levels so when you
insulin levels spike and it literally just looks like a nice little curve up
and down when there's a spike in insulin two things happen the body stops a lot
of what it's doing and they're G wise because it takes a
lot of energy to digest and the crate creates a stress response temporarily in
the body so what happens to a body when you eat five meals a day is it creates
three big spikes with dinner and then little spikes with let's say you had two
snacks between your meals so you have three big spikes of insulin and two
little ones and you pretty much have a fairly high insulin level all day and
what happens with that when your body gets used to having all this insulin in
the system is your cells actually have these receptors and those receptors when
insulin comes to them they say oh this insulin and then they work on converting
glucose to energy what happens when they have constant constant insulin in the
system from these five or just the people that are snacking all day is the
body actually creates it's called insulin resistance you've probably heard
of it and basically the cells the receptor sites on the cells become
inundated with so much insulin it takes more insulin for them to actually say oh
I need to convert the school coast to sugar so the body has to produce more
and more insulin it puts a lot of stress on the pancreas and the body goes
through a lot of stressors so that's what happens with the five meals a day
you have insulin spikes three big ones of your three big meals and however many
snacks you have throughout the day determine how many many insulin spikes
you have and again nutritionists are taught this it's not that it's wrong I'm
just trying to explain you the pros and cons so you have high insulin levels
high insulin levels typically leads especially with five meals a day can
lead to insulin resistance and people often are fatter they have more weight
on the body than they should because of this because cortisol is a stress
response and the body kind of has a natural inclination to hold water weight
okay so that is the typical way of eating intermittent fasting so I
explained what it is but let me tell you why it's so popular there's a
whole bunch of reasons I'll give you a few one it's nice not to have to eat all
the time and you actually do adjust to eating multiple just a couple big meals
a day and they taste so much better by the way you you feel like you're
starving when you actually meet eat the meal and you really genuinely enjoy them
much more that's part one part two the body if it's over sixteen hours of a
fast so it says 17 18 19 you know or more hours of the instrument fast this
the window of time you haven't eaten the body goes through what's called
autophagy it looks like autophagy a uto pH a gy
basically what autophagy is is when your body what as cells divide they don't
always divide with the information being perfect from division and division so
what happens is over time the divisions produce lower quality information of
your DNA and but sometimes the divisions are better than others so what the body
does is it when it is in a fasted state and it needs to eat something this is a
very wonderful natural mechanism what it will do is actually self eat the cells
that have the poor replication meaning they have the bad data they are a bad
cell split when the cells divide and what happens is the healthier more that
the cells that you actually want in your body become the main cells and what's so
great about that is over time you actually become younger than you were
before you started this whole fasting thing because what happens is the amount
of cells that are in your body that represent an older less perfect version
of you are replaced by the copy that's better
and then those copies produce a cleaner copy of the original and obviously the
younger you are the cleaner the DNA split but so that's called
Taji and then another thing happens which is called my toffee G which I
believe is just literally mi tío or ta ugh Y and all it stands for is similar
ideas cell division but Mike mitochondrial division which is another
part of your body's informational powerhouse that allows for that to be at
optimum as well so your body basically can make you have the benefit of your
telomeres which hold your DNA by the cells splitting and the healthy ones
eaten by Auto Fuji not healthier but better information within them the
telomeres which are the actual things that hold your DNA information actually
lengthen and as they lengthen you actually regardless of your age your
body's physiological age becomes younger so if you've never actually done
intimate fasting and I'll explain in a minute how to kind of get into it but if
you've never done it what you need to do is take a picture close up very high
quality high resolution of your face especially like areas where you may have
wrinkles let's say around your eyes maybe the wrinkles here smiley wherever
your wrinkles are and get a good close-up of that and I'll tell you why
besides losing weight over time one of the benefits of this auto fuji is most
people the protein called elastin which keeps you having less wrinkles actually
becomes the prevalent protein again so instead of sagging wrinkly skin your
skin is gonna become slower slower more taut and wrinkles will actually
disappear over time and you'll begin looking younger and younger physically
this is all regular normal science so this is one of the major benefits of
fasting in general so to maximize the benefits you need to fast for more than
16 hours so the ideal window is 17 to 20 hours which means that you eat
between four and seven hours of time so that could mean 2 p.m. to 6 p.m. let's
say 6 p.m. is your last meal or could mean 11 a.m. to 6 p.m. so that's the
window of time for you to eat for your body to have otology happen and the
ideal is for our window so that if you can do an ideal it's 4 hours the
challenge is it takes a while to acclimate to where you're not dying of
hunger up into this time so I would encourage you to slowly convert also if
you have blood sugar challenges it's also important to very slowly convert so
your body acclimates to this something you can do that will help you stay say
see a tit and not feel like you're starving but allow your body to actually
still be in a fasted state is actually to have some sort of high quality oil in
your system and a couple ideas this is where the term bulletproof coffee came
about so if your coffee or tea drinker this would be really easy but if you're
not you can still do with an herbal tea but basically the simple cost-effective
method is take butter and ghee MCT oil or coconut oil put a tablespoon or two
in your black tea or coffee or your or your herbal tea and you're gonna put it
in a blender actually has to be blended ok very frothy and fluffy and drink it
and what the oil will do is satiate you but it won't tell your body or trigger a
insulin response so you can I have sweetened your sugar with any sugar
based things and I threw stevia or a sugar alcohol that doesn't actually have
any real carbs xylitol I think's another option so check this out try it I can do
more videos on this to go deeper but this is a very profound way of you
actually having more power control of your life because you won't feel so
stuck with being forced to eat you'll be less hungry than you are but when you do
eat you'll enjoy it more weight will slowly come off oh and
the question I commonly get is how much food do I eat in that window Inc your
normal amount you're not changing the amount but what you are doing is
allowing your body to finish digesting the previous food of the previous day
and then give it a break in that break allows for a lot of self-healing to
happen so I would encourage you to and I gave you some book resources on this if
you're interested as well but I would encourage you to shift towards this it's
becoming very popular and I'll discuss the whole keto thing at some point as
well why that's popular etc but but the important thing is that should in when
you do this don't go too fast too quickly and I would encourage you to do
the fad drink and again you blend it and a hot drink and it'll be fully say shit
you can do with the coco by the way too but again it can't be sweetened with any
short sort of sweetener that actually has any calories or any carbs because
that creates an insulin spike what you're trying to avoid so any questions
you have I welcome them and I appreciate the opportunity to help you today I hope
you have an amazing rest of your day thank you so much and please let me know
how I can be of assistance to you thank you
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