We know that some of the changes associated with in the positive attributes linked with fasting mirror those that are linked or ascribed to exercise and we know that when you exercise consistency is what matters just because you do a 10K or do one crossfit workout a year doesn't mean you're physically fit. It's the day in day out. This is why athletes train every day, it's muscle memory. And so we kind of have the same metabolic fasting memory. So I encourage you whatever you're feeding fasting pattern is add some
consistency and some regularity to that and that's you're going to notice more favorable changes long-term again, because the mitochondrial biogenesis the upregulation of the toffee G the changes in various intracellular signal transduction Pathways, like ampk and mtor Inhibitors
ssion and all these complex
changes biochemically. These are
adaptive.
Welcome back to another bonus podcast. This is actually a video excerpt from one of our courses The Itachi enhancer masterclass. And this was a sought-after video. So I wanted to make this available to you so that you could Better Think through how long and how frequently and how to customize your feeding and fasting window. Why do we spend a lot of time on this? Because this is a question that so many of our clients our members.
Messages on Instagram YouTube Facebook you name it? There's a lot of concern about this people are confused. There's not a lot of clarity not a lot of framework because everyone's approach to feeding and fasting and and how to optimize their nutrition needs to be individually custom-tailored and I hope after listening to this in its entirety you'll have a better framework and a better set of heuristics from which you can then design your own feeding and fasting pattern. So if you enjoyed this content,
but you're definitely going to enjoy our courses. They're available over at courses dot high-intensity health.com. Now as part of a little Health scare that I went through I had a hernia operation last week and that's why I'm talking a little bit softer than it normally do it's weird but even breathing deeply from my belly and speaking hurts my abdomen which is totally nuts and I was able to see for the first time because this is my first real time that have been injured right and had her surgery and I realize how valuable
Health is and I have a newfound appreciation for how vital and how Priceless Health really is. And so what I want to do is put together a bonus bundle and we have to live coaching calls starting next week. So this is going to be the fasting at off G and keto bundle. It's available over on courses taught high-intensity health.com at $67. The idea here is just to share with you amazing content at a great price because Health really is priceless honestly sitting there in the hospital bed last weekend unable to move.
Move because every time I moved it hurt I couldn't laugh. I had this itchiness in my throat. I couldn't like cough and I thought gosh, I'm so grateful to have all the tools in my tool belt. So to speak to be able to come back from this but there's some people out there who unfortunately due to years of making poor food choices, you know can't really bounce back that readily and I was like, gosh if we can find a way to get out in front of this with fasting with low carb carb cycling with you know autophagy.
Handsome strategies like we can really avoid some of the chronic pain that that we would suffer from unnecessarily from those choices. So wanted to provide that you know for you guys and for you gals so that if you're interested in kind of taking it to the next level learning more science and details and applications and all that this bonus bundle is available to you because as I mentioned earlier and I think if if you've never been unhealthy, you won't get this but health is priceless. So hope to see you in the members area and are on our live calls and without
any further Ado, let's cut to it and talk How to Think Through fasting how to customize your feeding and fasting Windows. Here we
go.
Alright,
so in this video, I'm going to attempt to give you and prescribe the best feeding and fasting window. Now I say attempt and kind of emphasize that because you know, this is something that you're going to have to figure out yourself. And I know that's not the answer that you want to hear because everyone wants to know how long do I need to fast to get these health benefits to get into ketosis to up early at a Fuji to do this for that how many, you know prolonged fast to I need to do every week to get this goal or not and
Always kind of go back to this and you know, we can learn from different domains in life, you know from setting Finance or studying real estate or studying investing, right? You know, so if I were to call a financial planner, my personal financial planners name is David Miller. I've given David my goals. He knows my income. He knows my debt. He knows all this stuff, right, you know is how much kind of my overhead is to pay my mortgage to leave some things for our family health insurance all that. So he's taken into consideration what I'm trying to establish for.
Or you hear he's taken in thorough consideration into how much money I need what my goals are in the age at which I hope to retire right? So he didn't just prescribe. Hey Mike, you should invest five hundred a month or you should invest 3,000 a month a few. He didn't say that he asked me first all these different questions. So as you approach your own feeding fasting pattern, I want you to be brutally honest and I'll put some leading questions below in the show notes here so that you can ask the questions.
That you can fully customize your feeding fasting window to meet your goals. It's just like approaching a financial planner. It's just like approaching someone to get life insurance. Well, how much life insurance do you need? Well, how many children do you have? What's your net worth? You know what your income right? What are your expenses expenses? You know, no one would just throw out a blanket number you need an umbrella policy for 20 million like well, why would you need 20 million if you only make 25,000 a year, right? So again possibly fasting for 16 hours a day and eating during
During an eight hour feeding window if you're already lean and physically fit you don't have a history of diabetes or pre-diabetes or hypertension or cardiovascular disease that might be sufficient. And so again, we need to kind of customize this so so let's talk about, you know, the least extreme to the most extreme fasting. So the least extreme would be fasting for 12 hours a day eating during a 12-hour window. No history of diabetes. You're not overweight not obese. Your blood sugar is normal in the sense that you might do a fasting glucose.
Say 72 were 80 or you know, I would say under 82 would be a nice fasting glucose. You run your lab work, right your serum iron and ferritin and other cardio metabolic risk factors are low. Your liver enzymes are under 25 and within that normal range and I'm talking about AST. Alt + G GTR the three liver function tests. You really need to run. Your triglycerides are low. Your HDL is relatively high and your LDL cholesterol is low in relation to the other markers, right? So
So really no indications of cardio metabolic disease and or insulin resistance, you don't need to really Jam the fasting knob that hi. Okay, that being said if you're over the age of 65 and and dementia runs in your family, you know cardio cardio metabolic disease and neurologic degenerative diseases, like dementia and Alzheimer's run in your family and you're worried about potentially at off G related conditions because
There's a familiar history perhaps then you might want to drive the fasting knob, you know, turn the dial up a little bit. So that might mean something like a 24-hour fast one day a week that might mean alternate day feeding. Maybe just two days a week where you're doing like, you know, a really low calorie Des a on a on a Tuesday and Thursday for example, right. So again, we're trying to customize this so as to meet your health goals and just because you don't have over metabolic disease.
He's right because your triglycerides your liver enzymes your cholesterol your glucose your hemoglobin A1c your accumulation of iron all that is low meaning that you're in good metabolic Health. We need to also consider that age is a risk factor that needs to be considered. And so the older you are the older anyone is the increase risk. They are at developing Itachi related diseases and and Cancers and other inflammatory diseases as you age you become more inflamed and we know a power
A way to reduce inflammation is obviously eating a low-carb ketogenic style diet exercise but also fasting and so, you know just compressing that feeding window, right? So now that we've kind of covered that we have, you know, the labs that you should be running, you know age is a factor. Let's talk about, you know, the more visceral fat one has the more body fat they have or the history and how long they've been potentially dealing with insulin resistance and pre-diabetes that
Then means we need to turn the fasting novel, you know Tinker that a little bit more aggressively. So let's say you've been eating a crappy diet for 20 years, right? Well, you need to turn the dial a little bit more. So I think we need to again just look at our health history. Like if I were to call my financial planner and say, you know, Dave I'm 50 years old and I have no money saved for retirement. Okay, that means that a lot of my income that I make is should be reallocated towards retirement if I do want to retire in the next say
Is Right whereas if I call Dave Miller and I'm 25, he's going to say well maybe if we just put in 500 a month to your 401k or your step that's going to be sufficient because you have time to accumulate interest on that money that you're putting in, you know, so if you've had diabetes or pre-diabetes or a long time where you've been eating kind of junk food and a standard American diet, then that might mean that you might need to be a little bit more aggressive. And so what does a more aggressive feeding window look like this could be our
Alternate day fasting. So there's a ton of research in humans showing that alternate day fasting can be very helpful. Now. This is really more applicable for people that are considered that kind of fall into the overweight obese category because what relatively lean people will figure out is when they start alternate day fasting they're going to lose muscle mass lose strength. It's going to be hard sleep is going to be compromised. And so the more prolonged fasting that you do or the more aggressive you
With the alternate day fasting it's really kind of relegated to people again that have a lot of body fat at all. Right. I shouldn't say a lot. I'm not trying to vilify or fat shame anyone but I just want you to understand that relatively lean people don't need to go that extreme. They're going to notice more side effects. The lean people will notice more alterations in their thyroid hormone. They're going to notice more fasting induced changes in sleep alterations in hormones and so forth because you know, the people that have higher body fat
generally do a lot. I found this through many of my clients over the years generally do totally fine. They don't notice really much of any negative side effects when it comes to doing some Pro long fasts. So again, just want to keep in mind, you know, if you have a history of an eating disorder anorexia bulimia things like that. I really strongly do not recommend prolong fasting. That's just going to add fuel to that fire and you really don't want to to dip into that and but I do see that being a natural tendency of it.
A
lot of questions, you know from clients and have worked with clients with former eating disorder history and things like that and they really tend to want to jump into prolonged fasting and I always want to caution them because you know again this is really more relegated to people that fall into that kind of more overweight obese category and bucket. So just keep that in mind. Now how many prolong fast could one do a month? Let's just say if they want to create a protocol again. This is working with your doctor.
Doctor this is trying to figure things out. I would say if you're really falling into this obese bucket. I would say maybe one week a month you could fast for an entire week or five days. Right? But I really want to encourage people to make sure that they still that their sleep is not being compromised from fasting and that they're still able to exercise because you don't want to fast at the expense of then being sedentary and so forth. So we want to make sure that we're still able to do all our health promoting habits. It's not affecting our
Sleep we're not having a post fast binge which can happen. So we just need to be mindful about how being aggressive like that how that makes us feel, you know, like what I personally do and you can take this from you know, my body fat is around. Gosh what last time is around 12 percent, right 11.7% or something like that. I do a 172 our fast every single quarter. I don't have diabetes. I don't have hypertriglyceridemia pre-diabetes High all that sort of thing. I'm physically active I don't need to do.
And nor do I want to fast for any longer than that or that frequency because for me that's just enough to hedge my bets and play the longevity card without compromising my short-term performance without losing muscle mass with without getting too skinny, right? So maybe you say, okay. Well, that's what someone does at around 11 percent body fat. But hey, I'm at 20% body fat. So so maybe I do a 72-hour fast every month on the first of every month or the
Teeth of every month whatever it is, I this is my personal opinion. I don't have any scientific data to back this up, but we know that some of the some of the changes associated with in the positive attributes linked with fasting mirror those that are linked or ascribed to exercise and we know that when you exercise we know that consistency is what matters just because you do a 10K or do one crossfit workout a year doesn't mean you're physically fit. It's the day in day out. This is why after
Please train every day. It's muscle memory. And so we kind of have the same metabolic fasting memory. So I encourage you whatever you're feeding fasting pattern is add some consistency and some regularity to that and that's you're going to notice more favorable changes long-term again, because the mitochondrial biogenesis the upregulation of a toffee G the changes in various intracellular signal transduction Pathways, like ampk and mtor Inhibitors in and all these, you know complex changes.
These are adaptive and and have some memory. So if you're going to do a 172 are fast a month try to have a little bit of a predictability there, you know and consistency have it on the 20th or every month or the 15th of every month or the first what I do and I just find it natural is that the change of every season between fall and winter winter and spring and so forth. That's when I do my fast and it's so it's coming up. It's on the calendar. I can't really forget about it, you know because it's like oh
Yeah Winters, you know ending now spring is coming. So I'm going to do my fast and what I try to do and we'll talk a little bit more about this in another video is I have my wife do it with me as well because it makes it so much easier. If you have a little bit of accountability and have someone in your household is doing it as well because it's going to be hard too fast. If there's all this cooking and all this smells of food and so on. So another little tip is if you have a hard time fasting in your in your normal routine fast when you're traveling, so if you know you have
To go on a work trip. If you have to see your in-laws your mother your daughter your kids your grandchildren just baking some fasting around that as well. So yeah, hopefully this helps now the other I just want to finish off with eating one meal a day and some of the benefits there.
I personally don't do this. I find that at 37 years old that's not a big priority for me. But my wife at 44 and having a strong family history of cancer, a first-degree relative to first-degree relatives actually have had cancer one has passed away from cancer that is a really big priority for her is trying to make sure that she's reducing the glycemic variability reducing insulin and you know just increasing at Ava G. Ok. So again that's using context now the
That you need to keep in mind is she's very lean already. So doing a lot of prolonged fast for her is not going to really do her body any favors. So she tries to kind of hedge your Bets with eating the one meal a day and it works right? So that's the biggest thing that I want you to keep in mind as you're doing this just because someone's recommending whether it's myself or someone else that you do one thing 16-8 it 1 mil a day two meals a day, whatever you need to listen to your body and that's why I like tracking.
Sleep architecture tracking heart rate variability if it's not working for you. Please change it up. Now. There's a two to three-day period we can say okay. Well there always is a transition period but you know, if you do a 24-hour fast every week and he liked men and this this is what I noticed for me is like it was kind of affecting my sleep in a negative way. So then what I was started to do is just say, okay. Well what if I just have 200 calories during that day, you know at wow, it doesn't negatively affect my sleep. So I'm not really so concerned about the
Calories that I'm having during that day if I push it in the morning and then just don't eat anything for the rest of the day because I'm getting a good night's sleep. And so it's kind of that trade-off. Remember there's still some benefits to calorie reduction. So hopefully this video helped to clarify for you that we need to take an individualized and personalized approach to feeding window compression. There's was no one-size-fits-all. It's challenging as a Layman as someone whose Health Seeker like yourself.
To really kind of figure this out because we'll see one study will say a 36-hour fast increase the top G or another study will be conducted on a group of individuals that fasted for 16 hours a day. So you naturally think that that's what you should do. But again, we need to realize that a stat that studies are trying to establish a certain practice and they're looking at a population but you are an individual your you know, biochemically your microbiome is unique. Your epigenetics are
Nique all these things are unique, so please customize and personalize this and please don't be scared to Tinker and test with different things to see what works for you and just because what your approach just because your approach might be different from another expert or Guru or influencer or whatever. You want to call them. That doesn't mean it's wrong or right. It just means that you are different and you need to appreciate that. So hopefully again this video gives you just an opens up your mind set to realize that there's many different ways to
Skin a cat so to speak and you don't really know until you try what's going to work for you, but you have some variables in your mind now from which you can construct the ideal feeding fast and pattern your health history your metabolic health history. Are you overweight or underweight are you do you have a strong family history of various diseases and your age and your degree of physical fitness or activity? So all these things need to be figured out and I wish there was like an algorithm or a spreadsheet maybe one day we'll have that but at this point we
So now you have the tools to kind of think about this and whatever it is try to be a little bit consistent with that and don't be so fleeting and change all the time because I think it's important that we track measure test and retest so that we know what's working, right so that where you know, not you know guessing here and so we can make more scientifically based lifestyle and diet choices. So as always appreciate you joining all the way and I would love to know what feeding fasting pattern works for.
You and how you're tracking that blood work and all that and I'll be fall in the comments below. Well, my friend that is it for today. I hope you got some value out of that. Hopefully it adds a little bit of context Clarity helps you think through how to approach this seemingly complex area of fasting and feeding and all that sort of stuff. So you definitely like our bonus bundle. If you enjoyed that go over to courses that high intensity health.com. Be sure to check that out and we have to live coaching calls for the month of March which are going to be really fun. So hope to see you on the other side and hope you have an amazing.
Day what catch you on a future episode Down the Road by
now.
