Dr. Mindy here and on this video I'm going to share with you some of the ways i like
to measure fasting and how do you know if it's actually working for you so if you're new to
my channel I just want to say welcome I'm here in 2021 working really hard to make sure that
we get a million people to this channel that we inspire people with the fasting lifestyle
because nothing will heal your body like learning how to fast and intermittent fasting is the
beginner fast and I mean that with love this is not it doesn't mean the other fasts are better
but we want to teach you how to start fasting right and it starts with intermittent fasting
so on this video, I'm going to show you three ways that I like to measure my fast to make sure
that my fafs are working for me so glad you're here and if you share my videos out thank you
so grateful for all of you and your kind comments and let's dive right into it
okay the first thing with intermittent fasting I want you to realize is that the goal of
intermittent fasting is to start to train yourself to become a fat burner if you've never fasted
before what's happened is you've been living in the sugar burner world, we have two energy
systems that our body will gather energy from or will create energy from one is the sugar burner
system one is the fat burner system if you've been dieting your whole life you've been trying to
figure out the perfect eating style for you you've probably only been in the sugar burner system
you haven't tapped into the fat burner system fasting is the door in to tap into the system
so the goal is to go from sugar burner to fat burner so how do we measure if you are going
into that fat-burning system okay the first is we can measure your blood sugar and your ketones
now there are a lot of different tools you can use our favorite for measuring both blood sugar
and ketones is something called a keto mojo it's a little pinprick that you that you have to create
I promise it maybe hurts the first time but then you get used to it over time and it will
tell you both blood sugar and ketones and I'll tell you when to measure them here in a moment
the second tool that we are really excited about in our resetter community is what they call a
cgm cgm stands for continuous glucose monitor and it gets inserted on the back of your arm again I
promise it doesn't hurt it goes right on the back your arm and it will give you readings of your
blood sugar only throughout the day but it is a really cool minute by minute analysis of what your
blood sugar is doing so they're both incredible tools we like keto mojo for the handheld one
for the cgm we like nutrisense so those will put links for those and they're also in the companion
guide so if you want a free companion guide to the intermittent fasting just put companion guides so
you want to measure it really is the best way to do this but when do you measure so I like for our
resetters to measure first thing in the morning so right when you get up and then right before you
eat your first meal so what should happen here is you should be looking for blood sugar levels that
are around and these are american terms around 70 to 90. so if you're staying within 70 90 your
your blood sugar is doing really well if you wake up between 70 and 90 that's amazing
now in that second reading what you're looking for let's say you woke up at 120 or you woke up at
150. the thing you're looking for in that second reading is for your blood sugar to go down this is
the first step to fasting we want to know if you go into these fasted states does your blood sugar
respond some of you are going to notice your blood sugar goes up and we'll troubleshoot that over the
coming months so subscribe to my channel join our academy we'll be unpacking that but for the
majority of us we need to make sure that your blood sugar is going down in that second reading
now if you're new to fasting it's very common for you to wake up not in ketosis. ketosis is
anything over 0.5 and so if you wake up you look at your keto mojo and you're like oh my god it
says low well I've been what I've been fasting I've been doing everything she says to do
hang tight because you gotta train the body to be able to move into this ketogenic state so in
the morning it's often very low your body uses ketones at night but that second reading right
before you break your fast should be anywhere from 0.5 and above if you're at 0.5 you are
entering into nutritional ketosis your body is making that switch over to fat burning
so we want the blood sugar to go down and we want the ketones to go up in that
second reading compared to the first one that's basic wonderful intermittent fasting strategies
okay second thing you can do if you either don't want to buy the keto mojo or the cgm
then you can really watch your symptoms and one way that we know intermittent fasting is
working for you is when you start to make this switch over to the fat-burning energy system
and when that switch happens there's a couple very clear symptoms that will show up one you'll get
better mental clarity now what it might feel like is you're learning to fast and you're like
oh this is uncomfortable I'm uncomfortable and then all of a sudden it seems like in a matter of
minutes you're like oh my gosh i have my energy's better i'm feeling more comfortable i have better
mental clarity that's where there's a click that gets turned on that is signaling
that you're now in the fat-burning energy system so better mental clarity loss of hunger
and the third one is probably my most favorite way that I know I'm in ketosis that my fats are
working for me as I get energized and it's kind of a strange energy it's like you're maybe it's 10
o'clock in the morning you're like I'm dragging a little bit I probably need a second cup of coffee
you're looking at your watch and you're thinking oh my god I better go is it time to break my fast
and all of a sudden you get distracted get pulled into a meeting and you come back and you're like
oh my god my energy's better my hunger's gone and I feel like somebody supercharged my cells that
is called ketones and that is a great sign that intermittent fasting is working for you and I'm
going to throw one more thing in there because I think this is really important and a lot of
us who have learned to fast over the years have discovered that this symptom goes away which is we
don't have to use exercise as a tool to manage our weight that all of a sudden our weight is
where we want it to be despite how often we work out now it doesn't give you a free pass to not
work out but it is a sign that your intermittent fasting lifestyle is working for you okay third
thing third step that you want to look at or third sign that intermittent fasting is working for you
is that your hormonal imbalances go away so you'll hear on my channel I talk a lot about
how to fast for your sex hormones progesterone estrogen and testosterone when you first come to
intermittent fasting two of those hormones really should respond nicely and those are estrogen
and testosterone there's been incredible research mostly done on men showing that something as
simple as 13 to 15 hours of fasting can increase a man's testosterone levels by 1300 percent
greater than it he can naturally produce on his own goes up to 2000 if you get up into
that 24-hour fast moment so we're going to balance with intermittent fasting, we can balance estrogen
and testosterone really nicely and how you would know that those hormones are
starting to balance out with your intermittent fasting lifestyle is hot flashes if you're a
woman or a perimenopausal woman hot flashes should start to go away especially at night
those night sweats uh your motivation this is for both sexes your motivation may go up all
of a sudden you're craving working out that can be a sign testosterone is going up or you have
the drive to finish projects at your house or at work that you just didn't have drive before
that's testosterone you could also find that it's much easier to build muscle again muscle
a lot of people I get asked this question all the time is doesn't fasting break down muscle
not necessarily there are some hacks you can use to build muscle and intermittent fasting is one of
those hacks to be able to raise testosterone and build more muscle and then the last one which is
really interesting is that a lot of times when you have too much toxic estrogen because of endocrine
disruptors in our environment you can get fat in and build fat in very weird places like in
between you're that hump in between your shoulders and shoulder blade that can be bad fat that's
coming from too much estrogen if you're a man and you're noticing you're starting to get what we
lovingly call the man bibs very possible that's too much estrogen the all the the
extra fat both men and women around your belly that can be too much estrogen so as you start to
just something as simple as intermittent fast you will should notice that those strange fat patterns
should go away so look for the lack of hunger look for the better mental clarity the better
energy and then look for those obscure fat deposits and are they shifting if they are
you are making a hormonal shift for the positive and your intermittent fasting is working for you
so as always I want you to fall in love with fasting because you were born in a miracle
and just nobody's taught you how to tap into that miracle and that's what fasting is
doing that's what I'm here to help you do and if you're overwhelmed and you're like oh my god she's
telling me too many things I wrote it all down in a companion guide if you want the free companion
guide just put free companion guide in your comments and we'll send you a link hope it helps