I'm Dr. Mindy here and on this video, I am going to show you a
very simple strategy for using intermittent fasting to lose
weight from the holidays from vacation, from any time there
was over abundance of food and have you had you not feeling so
great. Let me show you how to use fasting to undo that. And if
you're new to my channel, just want to say welcome, I'm getting
a million people fasting this year, it is our way out of
chronic disease. So hit the subscribe button and the
notification bell and enjoy the journey.
Okay, intermittent fasting to lose holiday weight, I want to
go through four specific things. And specificity is really
important when we step into the holidays. If you haven't seen
the video that I did talking about the neuroscience behind
setting goals, please go back and watch that video. Because
that video combined with this one, are meant to make sure that
we set you up for success with any health goal that you're
trying to hit. Okay. But specifically, this one, I want
to talk about what happens when there was an over indulgence,
because there's a tendency to beat ourselves up. And there's
some really specific things we can do to hop back on to the to
our health training. First, let's talk about mindset. Okay,
with mindset, this is a big one, you've got to forgive yourself.
So you can't move into a new goal carrying the anger and
frustration of what you did the day before. So when you go to
start a new goal, whether it's the holidays, Summer, whatever
the timing is, make sure you just let go. Yep, you
overindulge. That's fine. Just put it in the past today is the
present, we're stepping into a new reality. The second thing
that I really focus on is making sure that you are focused that
you don't let don't get distracted. So keep your goals
simple. Again, go back and watch the video I did on neuro the
neuroscience of setting goals. But keep your fasting goals very
specific, and very focused. And just obsess on where you're
going. And what you're doing focus is really key, especially
after a big time of indulgence. The third part of mindset is
surround yourself with friends that are supporting you and are
on this path with you. It is I mean, think about it. Anytime
you've tried to do something a new health behavior, if the
people in your household are doing it makes it a lot easier,
right. So let's for this month, specially if you're doing this
in January, let's get a group of people that get people around
you that are also doing this with you. This is what we're
doing in our January reset, if you want to join us just put
January reset in the comments, we pull people together. And as
a group, we go through a 15 day fasting experience. Wherever you
are in the world. It's whatever goal you have. It's the five
people hopefully you've heard this the five people you
surround yourself with, that will make or break your goal. So
look at how they're approaching goals. And if you don't like it
for this month, find yourself some new friends, get some new
people to surround yourself that believe in you and help keep you
focused and support your forgiveness of what you did last
month. That was a lot. Okay. Second thing I want to go into
is fasts. So whenever you're going to go into trying to
achieve something new with your health, I really like three
things. So I like you're fast to stretch yourself a little bit,
especially if you're doing this in January. If you're if you
were always comfortable with 13 hours, maybe we could start to
stretch it to 15 hours. So let's make it a little bit of a
stretch. Because what happens with fasting is when you stress,
you hit something called you start to trigger something
called a hormetic stress. It's a low dose stress of good stress
that your will force your body to adapt. So if you were
comfortable with 13 in November, in December, all of a sudden you
started to overindulge. You got way off track when you jump back
into it in January. So let's do 14 hours 15 hours let's just
stretch it so the body has to adapt at a really at a steeper
rate at a quicker rate. You also I'm the queen of variation. I
love fasting variation. I love women fasting around their
cycles, whatever you're going to do with your fast this month,
let's keep it consistent. So the variation that might be good is
what we call a five to variation. Five days a week you
intermittent fast and then two days a week that's about 13 to
15 hours. You can do one of two things you cannot fast if you
need to. If you're if you're new to fasting, you might take
Saturday and Sunday, don't, don't go crazy, but you might
just not fast those days. And then Monday through Friday, you
go back to fasting, whatever you do, just set that up. And that's
your monthly plan. If you're already an avid faster and you
fell off, and you want to start to hop back on, maybe on those
two days, you extend your fast to 24 hours, but it's a five to
variation, five days a week, you're doing the same fast, two
days a week, you're either extending that fast or you're
not fasting, that would be a really good 30 Day consistent
plan with your fast. Okay, food. Now I put this I'm a visual
person, which is why I like my new board. So what with food, I
want you to think about the three things that I always talk
about, which is eating healthy fats, removing toxins, and
making sure that your carb load is nature's carb a little bit
lower. So when we look at this incredible picture here, what
happens is when you have been eating over the holidays, you
are starting to get these spikes of carbohydrates. And so when we
come to fasting, what we want to do is we want to dip down into
the reserves that you accumulated during the holiday
time. So when we look at food, can we make sure that our
carbohydrate load is low. So get off the refined carbohydrates
lean into the more of nature's carbs, so that these carbs
spikes come down, and you can access this fasting period much
quicker. So if there was ever a time to go, keto, this would be
it, you can go back and watch the video I did on the different
types of keto, and pick which one works best for you. But I
would bring your carbohydrate low down so that you can get
into this part of fasting that goes after the reserves. The
whole point of this video is how do we get after the reserves?
Okay, and then the last thing I want to say is what are some of
my hacks. So light, I you know, there's so many interesting
things about light and how it relates to weight loss. One of
my favorite ones that I've been recently talking about, and I
actually they brought me on the doctors to talk about this is
the power of sunlight in burning fat. So there was a study that
actually showed when you put sun on your skin that the
subcutaneous fat right underneath that skin actually
mobilized and was burned, just from going out in the sun. So
they the part of the study that was so interesting is that they
were looking to see what happened to people. Why do
people gain weight in the winter as opposed to the summer, and a
lot of that has to do with sunlight. So get out in the sun,
get out in the middle of the day. If you live somewhere where
you can get your skin exposed, get your skin exposed, take the
part of your body you don't love Get out your backyard, get naked
if you need to make sure you're not disrupting the neighborhood.
But let's get your son on your skin so we can start to mobilize
that fat. The other thing is your liver heals at night. Your
liver is the biggest fat burning organ you have and it wants you
to sleep. So there's a lot of evidence that when people aren't
getting regular sleep, that a lot of times they end up slowing
their metabolisms down, they're not as good a fat burner. So
let's make as we are doing these goals. As we are working on
getting your food and your fasting habits together. You're
doing the the five too fast and you're working on the
carbohydrate load and the fats and the toxins. Let's commit to
sleep. This there's a lot of research showing that deep sleep
is the most important. You can track it with it with the whoop
is the one we love. If you want to know more about whoop,
trackers just put whoop in the comments and my team will send
you a link to that. But sleep if there was ever a time to
prioritize sleep, it's when you want to lose weight. So make
sure that you're going to bed at the same time getting up at the
same time and you're prioritizing it. And also you
know there are supplements that help with blood sugar
regulation. So if you're struggling afterwards, you have
all that extra sugar and you're struggling regulating your blood
sugar. One of our favorite supplements I don't have it here
is called sin Yulin put out by Systemic Formulas, you can just
put simulant in the comments and my team will send you a link to
that as well. But I love the word reset. That's my word. And
the reason that I love it is because you don't have to sit in
the misery of what happened yesterday. You can step in to
the promise and the positivity and this miraculous body you can
step into that today creating a whole new future. So as always,
you guys are awesome. I love your comments if you've lost
weight. This is a great one for this because so many new people
are coming to my channel new people are going to be doing
fast For the first time this year, if you have lost weight
using fasting, put it in the comments. And if you're brand
new, go read those comments for inspiration and on the days that
you don't feel like fasting, go read those comments because it
blows my mind how well you all are doing with fasting. So I
love being on this journey with you. And as always, I hope that
helps.