Intermittent fasting has become
growingly popular over the past couple
of years there's been countless studies
popping up left and right supporting the
idea that this lifestyle change may be
one of the most beneficial eating habits
out there and that's why in this video
we're going to cover for things one what
is intermittent fasting to how does it
work three one of the benefits of it
along with studies to back this up and
for how to properly do it if you like to
skip ahead i will add timestamps in the
description box below so let's begin
what is intermittent fasting the first
thing i want to clarify is that it's not
a diet we're not going to talk about
what types of food you should eat or
what you should avoid intermittent
fasting is an eating pattern it's all
about controlling the times you do
decide to eat we live in a culture that
sort of glorifies breakfast from a very
young age retard a healthy breakfast
keeps you energized throughout the day
funny enough this campaign was largely
pushed out by cereal companies as a way
to market their product intermittent
fasting actually condones this habit in
fact it suggests that you skip breakfast
altogether by skipping certain meals
you're able to keep your body in a
fasted state for a longer period of time
and this is where all the benefits come
from so how does intermittent fasting
work well to begin your body is always
in either a fasted state or a feasting
state right after you eat it takes your
body a couple of hours anywhere from
eight to twelve to completely process
the food during this state your body
breaks down the food absorbs the
nutrients and obtains the majority of
the energy for activities from the fuel
provided by this food this means that
the majority of the calories that you
burn during a feasting state will be
from the food you just consumed as
opposed to the fat already stored in
your body eight to 12 hours after your
last meal you enter a fasted State for
many of us this is out of the norm
because the moment we wake up we tend to
make ourselves breakfast however for
hundreds of thousands of years
functioning in a fasted state was
considered normal for both humans as
well as many other animals during this
state our bodies will reach into our sad
storages and burn fat as fuel there are
also numerous other benefits that come
along with this state intermittent
fasting is all about allowing our bodies
to enter this fasted state on a regular
basis so that we can claim these
benefits so what are the benefits of
instruments
thing and of course with studies to back
up these claims number one is weight
loss when our bodies consume food we
produce insulin the more sensitive your
body is to insulin the more likely your
body will use that food as fuel instead
of storing it as fat a study conducted
by a meals hallberg found that our
bodies are most sensitive to insulin
following a period of fasting this means
that by fasting and then eating in a
controlled time period we prevent our
body from putting on more fat than if we
just ate throughout the day another
reason why intimates in fasting helps
people lose weight is because it's
naturally calorie restricting a lot of
skeptics out there like the reason that
oh if you skip breakfast you're more
likely to binge eat when you are allowed
to eat well studies have actually found
that this is not the case by removing
the amount of meals you have throughout
the day people on average tend to eat
twenty-eight percent less calories
number two is that it promotes muscle
growth while losing weight a common
problem a lot of people have when
they're on a diet is muscle loss it
seems as if when you eat at a calorie
deficit which means less than the normal
amount of calories your body needs to
function our bodies start breaking down
muscle as well this is not the case for
intermittent fasting in fact a study
conducted by the University of British
Columbia found that intermittent fasting
actually promotes muscle growth so that
means you get to lose fat while gaining
more muscles number three is that it
allows you to live longer when you take
a mouse and you reduce the amount of
calories it consumes by thirty percent
it has been found over and over that
that mouse will live thirty percent
longer and this phenomenon has been
tested on hundreds of different animals
and organisms with the exact same
results the only animal we've yet to
test us on is humans but many scientists
they'll believe that our bodies will
follow the same rule by restricting your
calories you will likely live longer
intermittent fasting naturally
restriction or calories number four it
increases the amount of human growth
hormones in your body the amount of HTH
or human growth hormone in your body
skyrockets during a fast one study found
that by fasting for just 24 hours your
HTH is increased by a whopping one
thousand three hundred and sixty percent
in males and four hundred seventy
percent in females well what are the
benefits of higher levels of HGH well
there's a ton so I'm just going to list
them all out healthier immune system
improved skin health
better sleep enhanced cognitive function
quicker healing improve heart health
lowered fat mass optimize lean muscle
mass and higher exercise capacity it's
an all-around indicator of better health
and intermittent fasting allows you to
reach these levels number five is that
it protects you against disease there's
a bunch of studies that have found that
intermittent fasting protects you
against various forms of disease a study
run by a crystal Verity found that it
protected you against heart disease type
2 diabetes and cancer another study
conducted by a professor Halid gaba
found that it protects against
alzheimer's disease so by now you're
probably wondering Wow intermittent
fasting seems great I want to try it so
how exactly does one start well the
great news is that all you have to do is
sit down and decide when you're feeding
periods will be now there are different
variations of intermittent fasting some
people do the 16-8 there's the 18 for
there's the 52 some even fast for entire
days at a time for the purposes of this
video we're going to speak about the
most commonly accepted form of
intermittent fasting the 16-8 basically
what that means is that you are not
allowed to eat for a 16 hour period but
then you are allowed to eat whatever you
want during the eight hour period so
let's say that you want your feeding
period to start at noon so you're
allowed to eat from 12 noon to eight pm
then for the next 16 hours from 8pm to
12 noon you have to fast this means that
you cannot eat anything but you are
allowed to drink water or tea or even
coffee as long as you don't add sugar or
milk you can pick and choose when you're
feeding period starts but it's easiest
to have your fast during the time period
where you sleep because that's
essentially eight hours where you don't
have to worry about feeling hungry what
you'll also find is that by sticking to
this eating regimen you quickly feel
less hungry during the fasting period
our bodies seem to adapt rather quickly
if you want to work out most people
recommend working out right before your
feasting window opens so that the moment
you finish working out you can eat food
which helps your muscles recover besides
that that's really all there is to it
for me personally I love the cognitive
benefits that come along with
intermittent fasting it allows me to
focus for hours on work that I need to
do and that's why I highly recommend all
of you guys to at least try this eating
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