so remember that maybe on Sunday you have breakfast and you stop eating at noon and then you
fast the rest of the day so you don't have to be committed to the same eating window every single
day in fact in many circumstances it's really important for you to vary that eating window
Dr. Mindy here and on this video I'm going to answer the question of should you skip
breakfast or should you skip dinner as you're building this fasting lifestyle
that hopefully, you are thriving at so if you are new to my channel I just want to say welcome I'm
a woman on a mission to get a million people here every year so we can teach you the magic
of fasting the evidence the scientific evidence is incredibly clear that when you compress your
eating window and leave more time for fasting your body heals you can overcome chronic disease you
can overcome poor metabolic health there's so much magic in fasting when you learn to
build yourself a fasting lifestyle so welcome hit the subscribe button hit the notification
bell and you'll be on your fasting way here to learn everything you possibly can and those of
you that share my videos out appreciate you I love being on this journey with you
okay so are we skipping breakfast are we skipping dinner how do you decide so there are three things
I want you to think about first the science is very clear that compressed eating or what we
call time restricted eating is a beautiful path to better metabolic health now when you eat the
science isn't as clear so I'm going to show you what some studies are showing some things that
we know and then I want to talk about what might work best for you which leads me to my first point
which is you've got to look at your lifestyle so if your family sits down and eats dinner
every night together you want to be a part of that so that should be your main meal at dinner even
though it may go against some of the principles that I've taught here on my channel in order to
succeed at a fasting lifestyle we need to have it integrate into your where your responsibilities
are and what you're doing on a day-to-day basis if family time is at dinner make that your big meal
now if you have like a social gathering coming up like you know on Sunday morning you're going to go
out to brunch with some friends then think about your social calendar as well and we teach here
fasting variation so remember that maybe on Sunday you have breakfast and you stop eating at noon
and then you fast the rest of the day so you don't have to be committed to the same
eating window every single day in fact in many circumstances it's really important
for you to vary that eating window so the first thing is what fits best into your life
The second thing ask yourself what are you trying to accomplish with your fasting lifestyle so
if you're trying to accomplish weight loss I have seen the evidence not only in science but
with what you guys I mean we've watched millions of people apply fasting to different healing
or health conditions that they were trying to overcome and we see that there are very specific
styles of fasting that work for different conditions for example weight loss if you
are trying to lose weight you got to vary your fasts what that looks like is some days
you may eat from noon to four the next day you may eat from ten to two the next day you may
not fast you eat all day the next day you eat breakfast the next day you do a 36 hour fast
this going in and out of sugar burner fat burner mode that is what's going to unstick that weight
loss resistance this is a lot of what we teach in my academy it's a lot of what we do in my resets
so if you want to understand that art a little bit better come join me in my academy just put a reset
academy in the comments and my team will send you a link so weight loss variation is good okay
what if you want to grow muscle this is really interesting and I haven't discussed this before
there is evidence showing that when we eat protein in the morning our body assimilates that
into our muscles more efficiently we also have some evidence that if you eat 30 grams of protein
at one sitting it will trigger a signal in your muscles that will cause your muscle to grow so
if you're trying to build muscle in your eating window maybe in the morning and you start you
break your fast at 10 and then maybe you eat from 10 to 2 after two you're done and that four hour
eating window is filled with as much protein as you can possibly get in now if you want
to build muscle even more you might even work out before you break your fast in the morning
do some weight lifting and then break your fast with protein continue eating protein till
about two o'clock and then you shut down your eating window move more into a fasting window
that could be a really cool hack for building muscle third thing that you could think about is
there's some really cool evidence that if you want to reset your circadian rhythm meaning
you want to get your sleep schedules back on you want to get your adrenals
making cortisol at the right time what you would want to do is you want to actually
do the same eating window day after day after day at least for somewhere between 30 to 90 days now
I know this goes against everything I've taught you don't worry I have a new study coming to you
that's showing that resetting the circadian clock can be efficiently done through the art of fasting
but for this video what I want you to see is that if that circadian rhythm is important to you
then try 30 days of the same eating window over and over and over again right smack in the
middle of the day so those are three variations depending upon what you're trying to accomplish
so we have look at your life what you're trying to accomplish and then the third thing I want you to
think about and this is a new new idea that i've been teaching in my academy and i'm now bringing
to you guys which is once you eat a meal when can you effectively go for a walk why is this
important well a lot of you are struggling with this insulin glucose relationship and when you
bring food in it increases your glucose but you're not insulin sensitive again or yet so you're not
insulin-sensitive yet so what you can do is eat a meal and go for a walk so that you can encourage
your body to use the glucose that was made from that food and assimilate it into your cells easier
a wok is a phenomenal way to make your cells more glucose-sensitive again there's also
incredible evidence showing that there's good supplements and nutrients like berberine that will
help with your glucose stimulation there's a great product I love it's called Synulin it's put out by
systemic formulas you can just put Synulin in the comments and my team will send you a link to that
so three things to think about it's not as straightforward as just saying yes everybody
should eat at dinner everybody should eat at breakfast you guys know that's not how i roll
I want to give you some ideas that you can use to be able to customize this fasting lifestyle
for your benefit so think about your life make sure that you're thinking about what you want to
accomplish and when can you go for a walk so we get you more glucose and insulin-sensitive again
so if you love this video and you're intrigued by this idea of where do you put this eating window
I have some other really cool videos that are on the similar topic one that I would recommend you
go look at it's called how to break your fast to lose more weight because what you break your
fast with matters so the eating window matters the length of the fast matters and that what you break
your fast with matters as well so go check out that video and as always we are a community here
so please leave in the comments which window you love what's the time period you fast
and what you're fasting for are you fasting for weight loss are you fasting for muscle
growth are you fasting for brain health longevity why do you fast put it in the comments and then
those of you that are new go read those comments because it's really fun to see
all the ways you can vary a fasting lifestyle so as always I hope that helps and keep fasting