Dr Mindy here and on this video I'm going to show you how to use fasting one of my favorite health
tools and food one of my favorite activities and how to combine those two to be an amazing
fat burner sounds pretty cool right I'm going to show you exactly how you can do it
so those of you that are new to my channel just want to say welcome I'm a woman on a mission I
want the whole world to fall in love with fasting but I also women out there it is time for us to
take our power back for us to learn how to eat according to our hormones so we can start to
shine and we can start to be incredibly healthy we deserve it so if you're new just hit the
subscribe button and the notification bell and let's dive into this video
fast one day your blood sugar going up and down we're in it together
okay so here's what I want you all to get and I hope if you've been watching my videos for
a while you understand this we love fasting for so many reasons and if you're new to fasting I
just want to say that you can equate fasting to time restricted eating so this is where you're
going to take all your food and you're going to put it in a very concrete period of time
and there are six different fasts that I love I mapped all these fasts out in fast like a girl
my new book that's coming out it is available for pre-order right now if you just put pre-order in
the comments my team will send you a link and we have a whole free course based off of that book
that you can actually access now so when I look at being able to compress this eating window
there are six different ways time lengths that you want to lean into depending on what you're trying
to create in your body on this video I'm going to talk about the time lengths of fasting that work
really well for fat burning but I got this food in front of me because I also want you to know how
to lean into food to become an amazing fat burner and with that idea I am going to teach you in this
video a concept called protein cycling and those of you that are vegetarian don't turn the
video away I've got some really good news about some vegetarian protein-rich foods that you can
have as well it's the concept of protein cycling that I really really want you to grasp because
it's in protein cycling that we can really start to become amazing fat burners so let's start with
this principle I say this on almost every video I have a whole chapter on it in fast like a girl
and it's called metabolic switching if you want to lose weight you need to metabolically switch
in fact the chapter on metabolic switching in fast like a girl is I refer to it as the missing key to
weight loss so when we go to lose weight up until now what we've been doing is we start to restrict
calories we start to change our food and that we think that is the only way of losing weight
but how many of us have done that where we have manipulated our food lost weight only
to have it come back so I want to teach you protein cycling because that will never happen
if you learn the art of protein cycling now the other part of metabolic switching and using it
to lose weight is we've gotta master fasting and we know that your body starts to go after
its glucose stores its hormone stores its toxic stores it starts to burn more fat when we start to
compress our eating window leaving at least 13 to 15 hours of time within our day
without eating that's called fasting now if you go 17 hours you're going to get a deeper reaction and
more healing if you go 24 you're going to get more 36 more 48 more I'll show you how this all works
in a moment but if we want to be a really good fat burner we've got to learn how to work with the
sugar burner system and we got to learn how to tap into the fat burner system and pair them together
that is the art of metabolic switching so today protein cycling is your go-to food to be able to
up regulate this fat burning piece of the equation let me explain how for starters
when you eat protein you are going to build muscle bottom line the more
muscle you have the faster your metabolism will be the faster this sugar burner metabolism will be
when you have more muscle you have more insulin receptors so when you eat food
you are going to up your glucose will go up your insulin will go up and you'll have more receptors
because you have more muscle to be able to pull all that glucose and insulin into the cells
so we want more muscle to be able to bring all that glucose and insulin into the cells so that
the cells can use them for energy so when we look at building muscle through diet there is only one
macronutrient that will work for that and that is protein and there is only one way you can go
after getting this getting those insulin receptor sites to open up and to create more muscle
and that is protein cycling and it works like this you want to start with this idea that you
are going to get as much protein into your diet as you want your weight to be
so let me give you an example I'm happy when I'm at 130 pounds I'm gonna talk in pounds I know we
have a worldwide community but we're talking pounds right now so when I'm at 130 pounds
that's my comfort level I love being at that place because I know I can be muscular and I can be lean
at that weight so that means I need to eat 130 grams of protein a day in my eating window so
but I don't want to eat that all at once because if I want to trigger these amino acid sensors
I in the muscle to build more insulin receptors to invite the glucose and insulin in I need to
divvy that 130 up into at least 30 gram chunks you need to at least get 30 grams per meal so I
want to show you what that looks like because this is one of the biggest questions I get is well
how do I know what 30 grams is so I'm gonna go through some of my favorite proteins and we'll
talk a little bit about some vegetarian proteins as well so for starters let's start with steak
grass-fed steak my favorite what we know about grass-fed steak is that it is one ounce of steak
is seven grams of protein so just to give you an eyeball this is a 10-ounce steak which would
then be this would be 70 grams so you would be way over your 30-gram increment but you would
I would let's use me as an example I would also be moving closer to getting my 130 grams for the day
so this would be an amazing thing for me to eat to build muscle to increase insulin sensitivity
okay so that's the first thing an egg I love eggs these suckers are not rich in protein they're six
grams of protein per egg so if you've got to hit that 30 gram sensor site receptor or sensor in the
muscle you're going to need to have at least five of these in one sitting to be able to start to see
that muscle grow and increase glucose or increase insulin receptivity in the muscle
now what about chicken also seven grams of protein per ounce so when you look if you're whether it's
a breast or it's a thigh we need to look at making sure that you're getting
at least you would need somewhere around five ounces to make sure you hit your 30 gram sensor
do you get where I'm going with this so each bit of protein doesn't have the equal amount of total
protein so you're going to need to lean into more of your chickens and more of your beets over your
eggs now interesting enough I did some research yogurt this isn't greek yogurt but greek yogurt
has some of the highest amount of protein check this out so greek yogurt uh has 12 to 18 grams of
protein for five ounces so if you do dairy that's a great choice let me tell you another great
protein-rich food lentils so those of you who are vegetarian lentils have seven grams
of protein per ounce so a bag like this has got let's see if it's going to tell me how many ounces
it has got five ounces in this bag so this is this whole bag here would be about 35 grams of protein
so I'd want to use the whole bread a whole bit to get to that amino acid sensor so you can see
how this all works we've got my friendly fish here we have got nut butter i like to use nut butters
that are lower in oxalate so the walnut butter is great I like it raw pecan butter is great almonds
going to be higher in oxalates and lectins so I like to stay to the lower amounts we you can lean
into bone broth I mean you just look you can lean into jerky check this out i didn't know this till
I started researching for this video jerky one ounce of dried jerky has 10 to 15 grams of protein
that's insane so your options are are vast you just need to realize that if you want to lose
weight you got to eat more protein and you got to eat 30 grams per meal and you've got
to make sure that you're eating a gr one gram per every body weight you want to be
go back and re-listen to that if you didn't catch that go back and re-listen to it it is
that important so when we want to be a better fat burner protein cycling where we're going in
with protein in these 30 gram chunks getting to our total ideal weight in grams that's amazing
that is you're going to not only build muscle but you're going to make this system more efficient
you're going to open up insulin receptor sites and you're going to speed up your metabolism
your total metabolism metabolism will improve now pair that with something like a 17-hour fast
when you pair it with a 17-hour fast remember at 17 hours we stimulate autophagy
autophagy is where these dysfunctional cells get washed away we call them senescent cells
so now I know what you're thinking you're like well if I need to get to 130 grams of protein
and I've only got a short window to eat them then I'm gonna have to eat a lot
this is very true so when we go to be intentional about losing weight through protein cycling
and timing it with the longer fast once that window opens you got to eat and you could do 30
grams of protein every hour every two hours inside that eating window last thing i want to tell you
those of you that are vegetarian when we look at some of the plant-based proteins
especially in the protein powders sometimes we don't use our glucose will literally go
higher when we're drinking our protein as opposed to masticating our protein and chewing our protein
this was part of a beautiful conversation that I have with Dr Boz you can go listen to that
so if you are worried about glucose being too high insulin being too high and you're doing a
lot of plant-based smoothies you might want to move over to doing more lentils and more
things where you're actually chewing so that you can improve insulin and glucose sensitivity
but it's really a chemistry game do you guys get that this is what we're doing it is a
total chemistry game so that's how you start to become this amazing fat burner and once you click
in and once you've got yourself in that position where you're bringing in the protein you're doing
it in this protein cycling way and you're timing it with something like a 17-hour fast
now you're gonna watch the weight drop off I promise you I've seen it happen to hundreds
and thousands of people especially women I know you out there I know we get stuck with our weight
and this is going to be your ticket out I promise you 17-hour fasting with protein cycling
boom you're gonna become the best fat burner you can possibly be so as always I hope that
helps very detailed there's a lot of nuance in this video please go watch it again if you
didn't catch all of that share this out into the world and I can't wait to get fast like a
girl into your hands so just hit pre-order on your comments and my team will come and send you a link
and show you how not only can you pre-order it but you can get a free course that I've done so
that you can start applying the principles of the book now don't give up on yourself whatever you do
please don't give up on yourself and if you've used protein cycling before we're a community
tell your story in the comments we want to hear your win so hope that helps