Dr. Mindy here and all this week I am talking about your fat-burning hormone
and giving you guys the tools to use fasting diet sleep and i've got another tool today
I'm gonna reveal to you in this video on how you get out of leptin resistance so if you are new
to my channel, I just want to say welcome super happy you're here I am on a mission to teach a
million people this year how to build a fasting lifestyle what I love about a fasting lifestyle
is that it taps into your own healing power you don't need to have a lot of money you
don't need to have a lot of time you just need the knowledge and that's what i'm trying to do here on
this channel is give you that knowledge so welcome and as always if you love it
send it out into the world so we can get everybody healthy and immune strong
okay this video is so needed so stick with me as i walk you through this process so the first
thing I want you to know is that when we come to fasting and the ketogenic diet and or any version
of the ketogenic diet we get really excited about this idea of fat burning but what I want you to
know is you're not meant to be a fat burner all the time and when it comes to leptin resistance
leptin again being your fat burning hormone when it comes to leptin resistance fasting isn't enough
keto isn't enough what you've got to do is you've got to get yourself in a state of metabolic
switching so there is a really interesting study that I'm linking in the notes that is
showing that intermittent metabolic switching will increase a protein in your body called DNF
so brain derived neurotropic factor and bdnf is like a brain fertilizer it's like miracle grow for
your brain and it'll help you grow new neurons this is fabulous for when you want to improve
memory this is amazing for those of you that are learning you're maybe you're in school or you're
studying for a test you want to get a lot of BDNF but what this study shows is that you
BDNF it has to come through going in and out of states of sugar burning
and fat burning and what is so important about this is that not only do you have to switch in
and out of these two states to get BDNF but as BDNF goes up guess what hormone goes down
leptin so all this week i'm bringing you the strategies to kick yourself out of leptin
resistance so if we want to get bdnf then we're gonna need to go in and out of these two states
and i want to read you something from the study this is actually a line from the study it said
that intermittent metabolic switching is repeating cycles of metabolic challenge that induces ketosis
that's fat-burning and they put in parentheses the challenge is fasting or exercise so you need to
put yourself in a fasted challenge or you need to put yourself in an exercise challenge in order to
tap into the ketogenic pathway for energy and then it goes on to say but then you have to follow that
with a recovery period and the recovery period is when you're eating you're resting or you're
sleeping so go back to the video I did on sleep there were three things I taught you guys that
are really important to know about sleep when it comes to leptin so in order to get BDNF to go
up and leptin to come down you can't just fast you got to do metabolic switching
so now what exactly does BDNF do other than lower leptin there are two other things it does for your
weight loss efforts one is it suppresses your appetite okay that's going to be really helpful
right so if I'm going to try fasting or get over into this ketogenic pathway I got to make sure
that my my hunger is down the third the second thing is it lowers leptin and then the third thing
is it regulates your blood sugar better it is literally like this miracle protein that you're
gonna want to access so how do you access it how do we get you in and out well if you go
back to the video, I did on monday I talked about how dry fasting is an incredible way
to increase BDNF but what I didn't perhaps tell you in a deeper part of that story
is that dry fasting specifically when they studied it in the in the parameters of ramadan
is that dry fasting will increase BDNF but what do they do in Ramadan what do they do when they're
dry fasting they're eating in the morning they're dry fasting all day long and then they're eating
at night so they're going into a metabolic stress and then they are going into a recovery period
so the first thing if you want to bring BDNF up is you need to do a fast intermittent fasting is fine
autophagy fasting is great you can pair any fast but then you want to go into a recovery period
and you want it to ideally not be a ketogenic recovery so going into a fasted state and then
recovering with a low carb diet that might not do it so what you've got to do is get yourself over
into more of a sugar burner doesn't mean you're going to do a fast and then go to McDonald's
or eat a big piece of cake but something like applying all the principles i taught you this week
you could go into the carnivore diet or you could go into a hormone building day like for women in
menopause that I've taught you guys how to use hormone building techniques or protein cycling
you could fast for 15 hours and then decide that you're going to recover with protein cycling
so there's a lot of ways that you can use these principles to switch in and out but if you had
a test that showed your leptin was high you're going to want to get BDNF high if you have
if you know you're leptin's high you're really struggling to lose weight you want to get BDNF
high and in the fasting principle that will get BDNF high is the metabolic switching okay how else
do we get good BDNF and that really comes from something called HIIT training it's an exercise
and what's interesting about HIIT training is what are you doing you're going into periods of stress
that's what this study showed it's where you're like doing a jumping jack as fast as you can
or you're running in place as fast as you can i recommend you do it for 30 seconds
and then you recover for 90 seconds you can do less than that if you want but that's just
something for a beginner to do you could go 30 seconds on recover for 90. in our my Reset Academy
every Saturday morning we work out together and I always put people through a 45 seconds
on so we're metabolically stressing the body for 45 seconds and then we recover for 15.
so if you want to pull yourself out of leptin resistance then you want to make
sure that you're pushing yourself hard enough and then recovering what wouldn't pull you
out of leptin resistance with exercise is getting on the treadmill and running at the same rate the
whole time you're just burning calories and we've already decided that insulin and leptin resistance
they don't care about your calories they care about metabolic flexibility so if you want to use
exercise as a tool to get yourself out of leptin resistance you're going to need to get that heart
rate up and down where you push it and then you rest so really interesting study i will
link it in the notes i more and more i dive into this information the more convinced i am
that we are meant to have our cake and eat it too and i mean that where we're meant to fast
but then we're also meant to go through feast periods we're meant to work out really hard and
we're meant to rest so we've got to use all of these tools to learn again, we have to learn
over again how this body wants us to treat it and we've gotten so far off course because we get up
we eat all day we don't think about ever getting into the metabolic pathway of the ketogenic
pathway we just eat all day we don't think about what we're eating we think about what our taste
buds want we're not moving the human race right now we don't have these metabolic switching
periods and it's in that switch where the magic happens so as always I hope that helps let me
know if you have any questions because this video I know it's a little more deep but i want you to
grab it and as always if you want the companion guide for fast trading week this week with all
this information on there just put companion guide and we'll make sure you get it hope that helps
you