in today's video we are going to be talking about the perfect fasting window to burn
fat when intermittent fasting intermittent fasting is a way of eating where you cycle
between periods of fasting and eating and yes as we are going to focus on today one of the
benefits of intermittent fasting is improving the ability to burn fat but there are other benefits
as well reduced inflammation better insulin sensitivity and better digestion to name a few now
generally intermittent fasting is structured where you have a set amount of time
in both a fasted and a fed state for example 16 8 means you spend 16 hours in a fasted state
and only eat within an eight hour window usually this means stopping eating around six to eight pm
and starting eating the next day around 10 a.m to 12 p.m but what is the ideal fasting window
in order to burn fat is it better to fast for longer than 16 hours or shorter
is it possible to over fast we're going to answer these questions and more in today's video
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and
i post videos on a high fat nutrient dense way of eating if you like this video please give it
a thumbs up feel free to share and make sure to subscribe and make sure to follow me on instagram
twitter and facebook where's your new posts every single day all right so today we are talking about
intermittent fasting and fat burning a lot of people think that intermittent fasting is just
another form of calorie restriction and you can obtain the same benefits from just eating less
overall and sure you might get some of the same benefits when it comes to weight loss in the short
term at least but you're going to miss out on the increased insulin sensitivity and the autophagy
that comes along with not eating for longer periods of time and these benefits will not
only help you to lose weight but they will also help you to maintain your weight loss
and isn't that what we're looking for long-term sustainable weight loss so in today's video
we are going to start off talking about what the perfect length of time is for an intermittent fast
when you're trying to burn fat and how to figure out the perfect fasting window for you how long
should you fast when it comes to fasting longer is not always better fasting impacts hormones in the
body in different ways generally around four to eight hours after you have started fasting this
is when your stored carbs begin to run out and your body starts burning some of your stored fat
your blood sugar will drop and stabilize around baseline and insulin will drop as well as there is
no need for it and any time that your blood sugar is stable there's going to be less of a need for
insulin and this is going to improve your insulin sensitivity which of course is in turn going to
help with fat burning because if you're insulin resistant you are not able to burn fat efficiently
people who are not able to burn fat efficiently will have difficulty even going a couple of hours
in between meals because their bodies are so reliant on carbohydrates for energy and once
the body's stored carbs start to run out that is when the cravings hit and you become hangry
but if you're metabolically flexible your body will be able to switch to burning fat for energy
and this won't happen and practicing intermittent fasting can help you to build this metabolic
flexibility but back to the question of how long should you fast for the reason 16 8 is
such a popular variation of intermittent fasting is because 16 hours is considered to be the point
where the body's stored carbs are depleted entirely and fat burning really ramps up and
this fat burning state is known as ketosis but the exact amount of time that it takes to reach this
point varies for everyone and it also varies from day to day if you had a high intensity workout for
example you will reach this point sooner or if you ate a lot of carbohydrates the night before
it might take longer and sometimes if you fast for too long this can trigger a stress response and
your body will release cortisol which can mitigate some of the benefits of intermittent fasting
i like to say that intermittent fasting should come naturally if you are metabolically flexible
you will be able to stop eating a couple of hours before you go to bed and go a couple of hours in
the morning before getting hungry but if you're finding it really difficult to reach your fasting
goal then it might be a sign to dial it back or this might mean shifting your fasting window which
could look like starting your fast earlier in the evening and breaking it earlier the next day you
want intermittent fasting to be sustainable if you are struggling to hit your fasting goal every day
then you need to reconsider your approach and this is where today's sponsor lumen can help you out
looming can help you to find the perfect fasting window for you lumen is a metabolism tracker
that tells you in real time whether your body is burning mainly fat or carbs for energy and
it does this by measuring your carbon dioxide concentration in your breath the device is super
easy to use you just follow the prompts on the app you inhale using the device and then you
exhale and lumen will give you a score out of five that signifies whether you are burning mainly fat
or carbohydrates with this information lumen provides you personalized suggestions on when
and what you should eat to fuel your day optimally improve metabolic flexibility and reach your goals
i've been using lumen for a bit over a month now and it has been extremely insightful
when it comes to intermittent fasting by taking a measurement after my last meal and then taking
a morning measurement i've been able to see how fasting is impacting my metabolism
ideally you want to be waking up in a fat burning state which is a one or two on lumen scale
your body shifts to burning fat because it has burned through all your stored carbs overnight
however if you are practicing intermittent fasting and you're waking up and getting a reading of four
or five this might be a sign that you are over fasting and a stress response is being
triggered lumen recently analyzed over one million monthly metabolism measurements and found that 27
of users who fasted more than 10 hours experienced a carburine state
so what does this mean it means that the same fasting window is not suitable for everyone
and your ideal fasting window can change day to day at the end of the day you need
to be listening to your body and breaking your fast if you are feeling agitated or
extreme hunger and lumen can help you to figure out the perfect fasting window for you
if you want to check out lumen there's going to be a link in the description box down below and the
first 100 people to shop through that link and use codekate40 are going to save 40 off their order
thank you to lumen for sponsoring this video now as i was saying intermittent fasting is great
and it comes with a whole host of benefits but so often i see people treating fasting
like a competition as i mentioned before longer does not always equal better especially when it
comes to daily intermittent fasting for extended fasting which is more than 24 hours yes there are
additional benefits and it might be worthwhile to push through that stress on your body in order to
gain these however extended fasting is a once in a while thing something that needs to be done maybe
once a month or every couple of months in order to reap the healing and longevity benefits that
come from autophagy for daily intermittent fasting there's gonna be a sweet spot that works for your
mind your body and your lifestyle personally some days i fast for around 18 hours if i wake up have
a busy morning and don't have a chance to sit down and eat other days i wake up and i feel like i
need something before i get my day started and as women our needs also change based on where we are
in our cycle so while i certainly am a fan of discipline and having a structured routine
there needs to be a bit of flexibility when it comes to intermittent fasting
anyways guys that is all i have for you today thank you so much for watching let me know in the
comment section down below if you are following a pretty strict intermittent fasting routine or if
you are a bit more flexible with it and remember that the first 100 people to use code kait 40 are
going to save 40 off their order from lumen again the link is in the description box down below
if you guys did enjoy this video you might also enjoy my video on how you can use the
keto diet to reverse insulin resistance you can check it out here if you want to catch up
on my most recent upload you can find it here and if you want to check out my keto diet and
carnivore diet coaching programs you can find them here thanks guys i'll see you next time bye