All weight gain is, it's your
body's way of saving your life.
What, how can that be?
Like you look in the mirror and
you're like, there is no way this
extra weight is saving my life.
In fact, it's destroyed my life.
That's not true.
Dr Mindy here.
And on this video, I have a whole new fasting
protocol for you guys on losing weight.
And I specifically, I know many
of you in the last year of the
pandemic have put on extra weight.
So I'm going to give you my best
weight loss tips in this video.
So really excited to bring it to you.
And if you're new to my channel,
welcome, please hit subscribe
and hit the notification button.
Every Thursday, come live to you to answer
your Q and a, and if you're not familiar with
my work and my channel, I am on a mission
to get a million people fasting this year.
So that we can stop chronic disease.
We can get people immune strong,
and we can give you the health back.
So welcome.
And those of you that share my videos.
I love you.
I love your comments and I love
being, and on this mission with you.
So thank you from the bottom of my heart.
Here we go major things.
I have to tell you about
weight loss and fasting.
So the first, if you watch my videos, just
to kind of clue you in, on how I put these
together, I want to always start with the.
The philosophy or the reasoning
behind the protocols that I give you.
Because if I just say, Hey, this is the
fast you do, and you'll lose weight.
You have no idea why that worked or
how to reproduce it another time.
So I like to really give you the
paradigm in which I'm looking at this
from, and then give you the specifics.
So here's the paradigm of weight gain
that if you're not aware of this, it's
time to be aware of it, all weight
gain is, is it's your body's way of.
Saving your life.
What, how can that be?
Like you look in the mirror and
you're like, there is no way this
extra weight is saving my life.
In fact, it's destroying my life.
That's not true because your body is so
brilliantly designed that when it has excess,
excess hormones, excess toxic estrogen,
excess glucose, excess insulin cortisol.
When it has this excess, it has two options.
It can store that excess
in your internal organs.
Which would destroy those internal organs,
or it can create another substance to
store it in and it stores it in fat.
And so instead of putting that fat around
your organs, which it does, sometimes
it typically will put it in fat around
your belly, your hips everywhere.
Right.
So stop villainizing fat
and then stop and go.
Okay.
This is just excess stores.
So second thing that I want to say is
now we have some really strategic ways
of getting at this excess, and there's a
couple of key terms I want you to know.
So excess glucose is called glycogen.
And glycogen stores.
Your body will actually
store glycogen again in fat.
It stores it in skeletal muscles.
It also stores it in the liver because the
body is so well-designed that it's like if I
have too much sugar right now, I'm going to
put that away for a rainy day because there
may be a moment that I need that extra sugar.
So when we are fasting, what
you're doing is you're telling the
body, Hey, today's the rainy day.
I need you to go get that extra
sugar that you have stored.
So there are several ways to tap into
glycogen stores, and this is in all the
different parts of the body, but the main
areas that you will store to glycogen
are in the liver in fat and in muscles.
So here's a couple of ways you can tap in.
One is you want to spend about
80% of your time in autophagy so
this is why we love to fast.
So when you're fasting 17 hours or more,
that you're now stimulating the intelligence
inside the cell to repair itself.
But also you're asking to burn that excess.
So you want about 80% of
your week or your day.
However you want to look at this, spent
in autophagy . But then on the flip
side of that, if we want to go after
the stored glycogen that's in muscle,
we actually want to build more muscle.
So you want to spend about 20% of your
time in mTOR, mTOR building muscle up.
So the first thing that you want to say
is how many hours of my fasting every day.
And when I am eating, am I eating
smart food that will build up muscle
and protein is your best source
for being able to build muscle up.
So a typical day for fat burning would
be 17 hours of fasting followed by a high
protein, low carb, moderate, fat type diet.
Because now you're feeding your
mTOR and you're building muscle up.
You're not those glycogen stores by eating
too many carbs and the fat is actually
helping you kill the hunger hormone.
So that's a little trick that I really
want to emphasize on a daily basis.
Okay.
Another real trick.
You are going to store the most
extra glucose when you sleep.
So, you know, who knows how to do
this really well, our Sumo wrestlers.
So one of the ways that Sumo wrestlers gain
weight or what they want to gain weight,
it's part of their sport is they eat a big
carbohydrate meal and then they go to sleep.
And when they go to sleep, the body
goes, okay, we're sleeping now.
So I'm going to go take all this glucose
and we're going to put it in fat.
We're going to put it in the liver.
We're going to put it in muscle.
And that's one of the strategies, I
guess, to be a good Sumo wrestler.
We don't want to be Sumo wrestlers.
So let's do the opposite, which means that
three hours before bedtime, you want to
make sure that you have stopped eating
and this has stopped eating everything.
So if you go to bed at nine.
The last thing that goes in your
mouth should be at six o'clock.
That gives you three hours before you go to
bed and your body has processed that glucose
and it won't store it while you sleep.
Okay.
Next tip for fasting is that you
want to eat your carbs in the morning
and your protein in the afternoon.
Now this is a little different twist
than we've talked about in a long time.
And I want to emphasize something to you.
You are the most insulin
sensitive in the morning.
So if you are, have been fasting for a
while and you're struggling to lose weight,
what if you flipped your intermittent
fasting schedule upside down and you ate
from like, you know, eight in the morning
till about three o'clock in the afternoon.
And that was your eating window.
And then after three
started your fasting window.
So what a lot of people do in the
fasting world is they skip breakfast.
What if you skip dinner and you have for
breakfast, I know it's a new concept.
You have nature's carbs, you
know, a carbo hydrate rich meal,
like a smoothie, maybe with fruit.
And then after that meal, you have
protein the rest of the time until you
shut your eating window down, try it.
It's a really different flip.
And those of you that are stuck losing
weight, it's an incredible twist.
Okay.
The third thing that I want to bring to
your attention is there are ways to go
after the glycogen stores in your muscles.
And it's called exercise.
Now I know if you're like, well, I don't
like to exercise or I had been exercising.
I'm still not losing weight.
Not all exercise is made the same,
just like not all fast are the same.
Just like not all food is the
same, not all exercises the same.
If you want to go after those glycogen stores
that are hiding out in the muscle, if you
want that definition in the arms, so you can
look great in your tank top for summertime.
You are going to need to do
two specific types of exercise.
One is HIIT training where you
get your heart rate up and down.
Those of you in our academy, I'm doing
this with you guys every Saturday morning,
a 20 minute hit workout where you're
bringing your heart rate up and down.
In a matter of seconds, we do usually
typically 45 seconds of a hard workout
followed by 15 seconds of rest.
And then we go back to 45 seconds.
We do that in a 20 minute period,
the second way that you can go after
the glycogen stores in the muscle.
So you can get more definition
is strength training.
So women, those of you in menopause
are going through menopause.
It is time to move from
cardio to strength training.
You need those muscles to
keep yourself strong as you go
through the menopause experience.
So start lifting more weight.
And start to build more muscle and that's
going to help you deplete the glycogen
stores that are in skeletal tissue.
So remember the three biggest places to
store glycogen is in as fat, liver, and
muscle beyond that, it starts to actually
store it in the eyes, which is why you
tend to see diabetics who have lose vision.
So we want to catch it before
it goes into those other places.
And those are two of my favorite exercises.
Last thing.
I want to tell you those of you when
we're talking about pandemic weight
I want you to remind yourself that
the last year has been stressful.
And we've got to have some mechanisms
for completing the stress cycle.
It's time for us all to come out of stress,
but just because the world might be opening
up in your area, doesn't mean that your body
thinks that it's okay to not be stressed.
Your body may still think it's running
from the tiger, which is going to.
Unfortunately, make it difficult
to lose the pandemic weight.
So let's complete the stress cycle
and there is a wonderful book called
burnout by Emily and Amelia Nagoski.
I brought both of them onto my podcast.
So you can go check out
the Resetter podcasts.
But they have a concept where you
need to use things like movement.
So walking forward,
laughter, singing, chanting.
She has a whole long list of ways to
tell your neurology it's okay, body.
The stress is over and she calls
it completing the stress cycle.
So I'll leave a link to those podcasts.
You can check out her book called
burnout, but it's a fourth concept
that if you're struggling to lose
weight, we need to think about.
But it is time.
If you have been telling yourself, ah,
quarantine has been exhausting, I'm stressed.
I'll deal with weight later.
These are my favorite hacks.
And if you guys have been trying to
lose weight using fasting and you're
stuck, these are my favorite hacks.
So give them a whirl.
Let me know how they work for you.
If you want more information on
this, this is the kind of stuff
I'm teaching them in my academy.
Just put reset academy and you come join me
over there, but don't give up on yourself.
Your body is brilliant.
You just need to know how
to take amazing care of it.
Hope it helps.