Dr Mindy here and on this video, I'm
going to show you what you can eat
to make fasting a whole lot easier.
So if you're new to my channel,
I just want to say welcome.
I'm on a mission to teach a million people.
How to fast fasting is one of the most
incredible tools or hacks for tapping
into your body's own intelligence.
And here on my channel, I am
sharing all things fasting.
So if you're new, excited to have you
here, and those of you that send us
these videos out into the world, I just
want to say how much I appreciate you.
And I love being on this journey with you.
Okay.
All this week, we are teaching beginners.
We're going back to the basics
and teaching beginners, how to
get up to speed with fasting.
So if this is the first video you're
seeing go back and watch the video that
I did right before this one, where I talk
about what we're doing for what we call.
Fast training week, which is our week
that we take every month as a community
to practice different fasting styles this
week, we're practicing intermittent fasting.
So on this video, I want to give you
three tips that you can be adding in.
To make sure that intermittent
fasting is much easier for you.
These become incredibly important.
When you first start out with building a
fasting lifestyle, or you first start out
with intermittent fasting, you're going
to want to dial these three things in.
And I just want to point out that
if you have heard my videos before.
The third tip I have for you.
I haven't spoken of very much on this YouTube
channel, so I'm excited to bring it to you.
Okay.
Drum roll.
First thing you're going to want to do.
You gotta stabilize your blood sugar.
Fasting will be brutal.
Intermittent fasting will be
brutal if you just decide to not
eat for a certain period of time.
And then when you do eat, you're eating
foods that are high in refined carbohydrates,
high in sugar, high in bad fats.
That little fasting window is
going to be torturous for you.
So there are three really basic
ideas that I want you to start to
follow, to stabilize your blood sugar.
First, we got to up your good fats.
So good fats are your, the
avocado oils, your geese, your
grassfed dairies, your olive oils.
Things like Andrea seed oils.
So you want to add in flax seed oils for
women that are going through menopause.
We want to add in the good
fats and take out the bad fats.
The bad fats are canola oil, corn oil,
cotton seed oil, partially hydrogenated
oil, sunflower safflower oil.
These are all bad fats that will
make fasting much more difficult.
And if you just swap those out, I mean,
seriously, if I came to your house and
I just poured the good oils in the bad
oil containers, and I never told you, you
would not be able to tell a difference.
So just swap out the old ones and put the
good ones in and start to up your good fat.
Okay.
The other part of
stabilizing your blood sugar.
And we don't talk about it enough here
on this channel, but I really want to
emphasize it is, as you are pulling
out these refined carbohydrates.
A really good trick other than upping
your good fat is to up your protein.
So this is a really important first step
for people that are learning to intermittent
fast is as you start to make these lateral
changes with food, protein is pivotal.
So what happens with refined carbohydrates
is it makes your blood sugar do this.
You're on this wild rollercoaster ride.
And when you put fat good fat into the
equation, Now your blood sugar is doing this
kind of thing where it's not as up and down,
it's not as much of a rollercoaster ride.
And then if you add in protein, you start
to kill the hunger hormone and you stabilize
this blood sugar even more so as you're
getting used to intermittent fasting, take
those refined carbohydrates out, take the
bad oils out, put the good oils in, and then
if you get hungry, Lean into protein, have
an egg roll up some Turkey, lean into things
that are going to stabilize your blood sugar.
Okay.
And then the third part of this, you'll
hear me say it over and over again, which is
ditch the refined carbohydrates, the breads,
the pastas, the cookies, the crackers.
Those are going to be much more
difficult for your blood sugar.
Okay.
Number two.
The second thing you want to add
in is fresh food, not fake food.
Okay.
So I'm trying to build a
normal fasting lifestyle.
So I'm taking those other foods
out and now I'm leaning into my
vegetables, lean into more leafy greens.
You can even in the beginning, lean into
some fruits, more like the berries and the
apples and things with a lot of things.
Fiber.
And the reason that this is so important is
it also helps to stabilize your blood sugar.
You have a microbiome in your
gut that needs to be fed.
And when it's fed the right
vegetables and lots of them, it will
regulate your blood sugar easier.
So make sure that you're leaning
into fresh food, not fake ones.
And let me give you a really important hack
NutraSweet, those of you that are eating
or drinking things with NutraSweet in it.
That actually makes you more hungry.
So you want all the Splendas and the
NutraSweet and the diet chemicals.
You got to ditch those because they are
going to make it so that you're more hungry.
Okay.
And the third one, and this is a new hack.
Haven't talked about it much on here.
It's called a 2-2-2 rule
and here's how it works your twice a day.
You are going to do two tablespoons
of coconut oil or MCT oil, two
tablespoons of grass fed butter or
ghee, and two teaspoons of salt.
Like a Redmond's sea salt.
This is a faster dream hack because
with all that good fat, what you're
going to do is you're going to
stabilize the blood sugar even more.
When the blood sugar stable hunger hormone
goes down, you can fast really long.
The second thing is you're
adding the Redmond's see salt.
We like Redmonds because
it's free of plastics.
Sea salt has a lot of plastic in it.
So you don't get the added barrage of toxins.
So, and it's got quite a diverse mineral
balance in it compared to other sea salts.
I just do it on a spoon, take a spoon.
And I do two tablespoons of MCT
oil, put some Ghee on top of that
and sprinkle some sea salt on it.
And in my mouth just goes
straight in my mouth.
You can do it that way.
You can put all that in your
coffee in the morning if you want.
But the two, two, two rule is key
for making sure that you are training
your body to be this fat burner.
That intermittent fasting
will be easier for you.
Okay, those are my three hacks.
We got to stabilize your blood sugar.
We got to get the fresh ingredients
in, and then we got to lean into
hacks like the two, two, two rule.
So last thing, if you're new to
all this, you want this information
in a nice written format.
We have a free companion guide that
we give out every fast training week.
So all you gotta do is put companion
guide in the notes and my team
will come in and send you a link.
So welcome to fasting greatest
healing tool on the planet.
I want to make sure that you do it right,
and you get the results you deserve to
get because you're born in a miracle