today's video is sponsored by bellabeats ivy health tracker ivy is a health and wellness
tracker designed specifically for women click the link in the description box below to check it out
good morning guys welcome back to my channel we we're having a bit of a lazy morning
aren't we guys when my cats are cuddling with me in the morning i have zeus down here by my legs
it makes it so difficult for me to get up because i'm just
enjoying it oh and now you're gonna bite me i'm just talking about how nice you are
okay well maybe that will convince me to get up i don't know she does this when i start talking to
my phone or my camera like she just wants all my attention and i'm not allowed to talk to you guys
today i was going to do a what i eat in a day video but i decided
that i didn't want to do that i know you guys love those videos but yeah i did one a couple weeks ago
and i was just kind of like oh that's going to be a bit repetitive so today i actually decided
i'm going to do a 36 hour fast i started last night and today i'll take you through what i'm
having throughout the day obviously when you're fasting you're not supposed to be eating anything
but there are different variations of fasting some that actually do include some calories so i'll
talk about that today but i am going to be doing a stricter version of a fast like a true water fast
so only gonna be drinking well i'll talk about it with you later but the reason i want you
this fast is because if you don't know i had jaw surgery four weeks ago and the first two
weeks the swelling went down a lot and obviously i'm able to talk pretty well and whatnot but the
last two weeks the swelling has slowed down which has been a little bit frustrating not
totally unexpected it's supposed to take up until full year for the swelling to go away entirely
but i just figured i might as well do a fast and try to help speed up the healing and
repair process because if you don't know fasting increases something known as autophagy within your
body and this is when your body basically recycles damaged cells so it does like this big clean out
and speeds up healing speeds up repair so it doesn't kick in until about 16
to 18 hours fasted and that's why a lot of people do intermittent fasting
for that period of time but it really ramps up at around 36 hours so i'm gonna aim for 36
but i think i started at 5 p.m last night so 36 hours will be 5 a.m tomorrow morning
so obviously i'm not going to eat at 5 00 a.m so it'll probably be a little bit more than 36 hours
if i make it anyways i'm gonna get up now and i'll check with you guys in a bit
you guys want to go outside outside
trying to train them to press this button when they want to go outside you want to go out
okay so i'm booked in for a pilates class in 25 minutes i'm just about to head out the door
uh i kind of wanted to make a coffee before but now i have to wait for my machine to heat up ah
okay i need to leave in like 10 minutes all right i'm gonna do it
now when you are doing a true water fast the only things you can consume
are water electrolytes black coffee which is what i'm having and unsweetened tea now as i mentioned
earlier there are different variations where you can add a few more things in but if you're
trying to maximize autophagy then these are pretty much the only things you can consume
now honestly i think that the hardest part about doing an extended fast or even intermittent
fasting in general is battling your mind like your brain just wants to make up any excuse for
you to quit and for me at least that's the hardest part like i'm not actually hungry
but i just want to eat so even like during my pilates class i'm sitting there and i'm like oh
like why am i doing this fast i don't need to do it i should just go home and have breakfast
and whatnot so i think it's really important if you're gonna do an extended fast to have a
buddy or someone who can hold you accountable this can be a friend this can be someone online for me
today i am using you guys and the fact that i'm filming this video as my motivation not to quit
because how bad would it be if i were to just quit when i'm literally filming a video about fasting
anyways i still have my iced black coffee another thing that is really important when you're fasting
is not to drink plain water and make sure that you are always adding electrolytes
so at the very least a pinch of salt or even better you can use an electrolyte
supplement i'm using this one from sodi i'm just about to put it in my water bottle but yeah
because you're not getting any electrolytes from your food or anywhere else it's important to make
sure that you are getting them in somehow so add them to your water and especially if you
get like a headache or you feel really fatigued during the fast these can make all the difference
now before we get any further into the video i quickly want to tell you about today's sponsor
which is the bellaby ivy health and wellness tracker now you would have seen at the start
of this video i showed you on my phone my readiness score for the day and that was through
the bellabeat app this health and wellness tracker is made by women for women and i think this is so
great because most health and wellness trackers on the market are based on algorithms that are
only tested on men and i wanted to talk about the iv in this video because women's bodies
and the way they respond to the food we eat the activities we do and stressors changes based
on where we are in our menstrual cycle so i'm currently doing an extended fast as you know and
the best time for women to do an extended fast is during the follicular phase of their cycle which
is the first half and the reason i love ivy so much is because it tracks your sleep your activity
your breathing and self-care and correlates this data to your menstrual cycle helping you to better
optimize your day and your health so when i showed you the readiness score at the start of this video
that was through the bellabeat app and it was based on data from my iv every morning it will
give you a readiness score and then it will also give you a wellness score that you can check in
with as you go through the day the wellness score takes into account how many steps you have taken
how active you have been how hydrated you are if you've meditated and your sleep you can customize
your goals for all of these and as you progress towards these goals your score will increase
now i've been wearing my iv for three maybe four months now not only is it a
great health and wellness tracker but it's also aesthetically pleasing it is considered to be
smart jewelry which is a concept i think is so great you don't have to worry about your
health and wellness tracker ruining your outfit because it looks just like jewelry if you want
to check out the ivy you can click the link in the description box down below and they've given
me a code to save you 20 so at checkout make sure to use the code kate20 it is a one-time purchase
for the ivy you will always have access to your data without having to have a subscription plan
and when you buy the iv you also get access to a free six month premium membership plan that gives
you additional features but again the link is in the description box down below to check it out
thank you again to bellaby for sponsoring this video so something i've been trying to do now
that it's summer and the sun is out more oh it's lighting better this way is lie outside and get
some vitamin d for at least 30 minutes during the middle of the day yeah getting vitamin d from the
sun is the best way to get it don't wear sunscreen obviously you don't want to stay out long enough
to burn a general rule of thumb to get a good dose of vitamin d is to stay out for half the
time that it would take you to burn yeah the sun is so important for our health vitamin d
is really important for our immune systems and so many other functions in our body i do
have a couple videos on vitamin d they're from a while back though but i'll link one up above
if you want to know more about vitamin d but yeah i'm gonna go sit outside get some sun and
uh i find that when i'm fasting like i don't really want to do anything like i have work to do
i have things to do but i just don't want to do them which isn't great so i kind of just like
end up procrastinating and sort of doing things around the house which isn't the worst obviously
so i've like watered my plants and i don't know unloaded the dishwasher and done some laundry it
is what it is i should be doing work maybe after i get back inside i'll get started but yeah we'll
see how i'm going so far i think i'm like 18 and a half hours into my fast i'm feeling okay i'm just
kind of feeling like unmotivated that's really the only thing but yeah see you guys in a bit
so it's just about four o'clock now i'm doing pretty good i've been getting a lot of stuff done
around the house this is my wellness score from the bellaby app so far today so i've went on a lot
of walks i've got over 12 000 steps already this activity scores including my pilates class this
morning and then also my walks i still need to do a meditation i might do that right after this
i've drunk enough water and my sleep was just a little bit short of eight hours last night
so yeah so that gives me a score of 88 out of 100 which is not bad so far okay and can i also just
say i made a drink with sparkling water although it is a little bit flat a sodium electrolyte and
just a pinch of lemon juice and this is so so good oh my god it feels like such a treat but
just electrolytes and a little bit of lemon and i guess on that note i'll talk about the different
types of fasting you can do oh can we look at these cuties just sitting outside oh you're
so cute hello so when it comes to fasting one question i am asked all the time is does this food
break a fast or does this drink break a fast now there are a couple different ways to answer this
question the first thing that i'm gonna get you to ask yourself is why am i fasting what am i trying
to get out of this fast are you fasting for weight loss are you fasting to improve mental clarity and
just your overall health are you fasting to prevent disease are you fasting for healing
these are all questions you need to be asking yourself and then what you can ask yourself
is the food or drink in question going to impact these goals and is it going to impact them
negatively or positively so if you're fasting for healing if you're fasting to
boost autophagy as much as possible then you really don't want to be consuming anything
with any calories so that means the only things you're going to be having are water
electrolytes black coffee and unsweetened tea and this is going to allow you to get
the maximum amount of autophagy out of your fast now if you're fasting for weight loss then
maybe you can have a bulletproof coffee with some butter in it and yes that's going to
contain calories maybe it'll contain between like a hundred 200 maybe even 300 calories
but is that going to allow you to extend your fasting window longer potentially so if you're
doing like a 16 8 fast where you fast for 16 hours and you eat within an eight hour window let's say
your last meal is at 8 pm then your first meal the next day isn't going to be until 12 p.m and that's
going to be 16 hours of fasting but you might wake up in the morning and especially if you're new to
fasting you might be hungry and you might go to work and you might be just not able to focus just
really really struggling so for a situation like that you might want to have a bulletproof coffee
and yes there are going to be a couple hundred calories in that but it's going to allow you to
extend your fasting window until 12 and push your first true meal until that time
and this is going to ultimately help you just get better at fasting in general so you might be able
to cut that out eventually or you might just be progressing towards your goal losing weight
and not need to cut it out so when you're having something like a bulletproof coffee within your
fasting window this is known as a fat fast because pretty much the only thing you're having is fat
butter coconut oil mct oil in your coffee so yeah there are other types of fasts as well but that's
probably the one i'm asked most about there are things like a protein sparing modified fast which
is a completely different ball game i won't get into that i find that most people do best either
doing a true fast which is the same as a water fast which includes black coffee and unsweetened
tea and bulletproof fasting those are just what i find works best for most people i do both types
of these fasts i love a bulletproof coffee and like i said it doesn't hinder my goals so
no reason not to include it but yeah this these sodium electrolytes are so so good
i swear i always make the ugliest most disgusted faces when i take a sip like there's been a few
times i've like tried to film myself taking a sip of something and then i look at the footage
and i'm like why am i making that face so i hope i'm not right now let's try and do like a nice one
did i look happy i don't know we tried so i feel like another trick as you get towards i think i'm
what time is it it's like 5 30 so i'm a bit over the 24 hour mark but yeah now i'm like getting
hungry for dinner this is usually the time i would have dinner this is when i had dinner yesterday
so a good trick is to kind of trick your body into thinking it's later than it is so i put my pajamas
on i'm just doing some emails now but i think i'm just gonna take my laptop and lie in bed and maybe
watch something or maybe do a bit more work we'll see but the point is i'll be lying in bed and
kind of hopefully my body will be like okay like it's the end of the day dinner time has passed
so won't be expecting it and we'll see how we go i'm still feeling like okay like i have that
urge to eat and i'm just sort of fighting it off but yeah i think i'm going to wrap this video up
here so thank you so much for tuning in thank you to bellabeat for sponsoring this video remember if
you want to check out the ivy and save 20 you can click the link in the description box down below
if you did enjoy this video you might also enjoy my other what i eat in a day videos where i'm
actually eating um you can check those out here if you want to catch up on my most recent upload
you can find it here and if you want to see this here's right here but for my keto and carnivore
night coaching programs those will be just below me thanks guys i'll see you next time bye