in today's video i'm going to be sharing with you the top six benefits of
intermittent fasting intermittent fasting is when you cycle
between periods of fasting and eating when used correctly
intermittent fasting can be extremely beneficial for fat loss
specifically around your abdomen lowering blood sugar
and more and one of the best things about intermittent fasting
is that it is entirely free so if you want to know more about how
intermittent fasting can benefit you keep watching
hey guys welcome back to my channel if you're new here my name is kait i'm a
health coach and i post videos on a high fat nutrient dense way of eating
if you like this video please give it a thumbs up feel free to share and
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facebook where i share new posts every single day intermittent fasting
was the top weight loss search term of 2019
and its popularity is only growing as i said at the start of this video
intermittent fasting is when you cycle between periods of fasting and eating
the most common version of intermittent fasting is 16
8 where you fast for 16 hours a day and eat within an
eight hour window this is in stark contrast to how most people are eating
in this day and age we are eating from early in the morning
until late at night which leads to more problems that go beyond
over consumption but anyways let's get into the benefits
so we're going to start off today talking about some of the benefits that
are a little bit more obvious but then we will get into some that you
might not expect so make sure to stick around until the end
number one rapid weight loss i did say we're gonna start a little bit more
obvious but you might be surprised to learn that
the weight loss benefits of intermittent fasting
do not come entirely down to eating less food
yes of course if you are eating in a shorter time frame
you might end up eating less through the course of the day
but intermittent fasting also enhances the function of our
hormones that help us lose weight insulin being the obvious one
but ghrelin as well insulin is known as the fat storage hormone
due to its role in the body of storing energy as fat
when we eat insulin increases and when we fast
insulin decreases now one problem that a lot of people suffer from who are trying
to lose weight is insulin resistance now if you're not
sure if you are insulin resistant or not i do have another video on nine signs
that you might be insulin resistant that you can check out afterwards but
long story short if you're insulin resistant this makes
it hard to lose weight because the body is not responding to insulin correctly
and one of the best ways to reverse insulin resistance
is fasting so by addressing the issue of insulin resistance
you can lose weight more easily and often faster
and then we have ghrelin which is the hunger hormone ghrelin signals our
bodies we are hungry now one really interesting thing about
ghrelin is that it is released in a pulsatile pattern
what i mean by this is that it is released every day at the same times
when you would usually be eating one study done on participants who were
extended fasting found the variation in ghrelin independently
of meals in fasting subjects supports previous
observations that it is the brain that is primarily involved in the regulation
of meal initiation so when you get into an intermittent
fasting routine you are less hungry outside of your feeding window
which makes this way of eating easier to stick to number two
intermittent fasting reduces belly fat this one kind of goes along
with weight loss overall but intermittent fasting is especially
beneficial if you have stubborn belly fat
this type of fat also comes down to being insulin resistant
abdominal fat which is also known as visceral fat
is one of the biggest indicators of insulin resistance
this is because when you are insulin resistant fat gets stored in places that
it typically wouldn't such as around your organs in your
abdomen visceral fat is particularly concerning
because it increases your disease risk for diabetes heart disease and more
and as i mentioned earlier intermittent fasting is one of the best ways
to reverse insulin resistance and improve insulin sensitivity
as your insulin sensitivity improves and you start to lose weight
you will lose that stubborn belly fat as well
number three intermittent fasting reduces inflammation
intermittent fasting reduces inflammation in the body specifically
chronic inflammation when we experience chronic inflammation
our bodies are always under stress this can weaken our immune system
increase our disease risk and also cause physical pain
such as in our muscles and joints intermittent fasting has been shown to
reduce inflammation by reducing monocytes in the blood
modicides are a type of white blood cell and when your blood levels are high it
means your body is fighting something number four intermittent fasting
increases energy you might think that not eating for long
periods of time would result in you having less energy
but actually the opposite is true at least when you
have become fat adapted being fat adapted means your body can
burn fat efficiently for energy most people nowadays are not very good
at using fat as energy because we eat a diet that is high in
carbs and sugar our bodies have two fuel sources glucose
and fat when we eat carbs they are broken down into glucose and used for
energy quickly the problem is this energy is
short-lived and results in an energy crash and a requirement for more
food a few hours later fat is a slower burning and more
consistent energy source we can get this fat from
dietary sources such as olive oil and animal fat but
it can also come from our stored body fat as well
when there is an absence of carbs in our diet we start using fat for energy
and of course when we are fasting we are not eating any carbs or any food for
that matter so we are burning fat being able to use
fat efficiently for energy can take a couple of weeks for your body
to adapt to but once you get past that transition
you will experience high amounts of energy while fasting
fat is also a cleaner burning fuel source for the brain
leading to more mental energy and clarity as well
number five intermittent fasting lowers blood sugar
intermittent fasting can help you to lower your fasting blood sugar
and keep your blood sugar more stable during the day anyone who is diabetic
will understand the importance of this but even if you are not diabetic the
blood sugar lowering effect can be beneficial
as well now i just talked about how when we eat carbohydrates they are broken
down into glucose and this is blood sugar
carbohydrates are broken down into glucose and blood sugar rises
at this point insulin is released which we talked about earlier
to shuttle the glucose to where it needs to be in the body
for someone who is metabolically healthy this process
works effectively but when we eat too frequently
we are overworking this process and this is when we can become insulin resistant
and eventually type 2 diabetic when you are intermittent fasting you are giving
your system a break and a chance to recover
now for someone who is already a type 2 diabetic or pre-diabetic
intermittent fasting can help you to reverse your condition
like i said before when you are not eating for long periods of time
this allows for your blood sugar to lower and remain stable
and for your body to improve your insulin sensitivity
in fact intermittent fasting is so effective
for managing blood sugar that if you are on any medication
you will want to work closely with your doctor when you start intermittent
fasting because your need for it will reduce
rapidly number six intermittent fasting builds discipline
now some people might think that
intermittent fasting is too restrictive but i don't see it that way it can
actually be a very effective practice for building discipline think of it this
way we live in a world filled with temptations
especially when it comes to food so much of what we do revolves around
food and we often give into our urges despite
not being hungry now listen to me very carefully because there is a balance
here food can of course be a very important
part of gatherings and connecting with
friends and family but most of the time we're eating
mindlessly intermittent fasting counters this it
helps you to get in touch with when you are
actually hungry and it also helps you to be a little bit more mindful
of your food consumption overall and those are the top six benefits of
intermittent fasting let me know in the comment section down
below if there was another benefit that i might have missed
if you did enjoy this video check out my video on
the benefits of extended fasting as well you can find it right here
or you can catch up on my most recent upload which will be right here
and if you want to check out my keto and carnivore diet coaching programs you can
find them here thanks again guys i'll see you next time
bye