Short-term fasting | Intermittent fasting | Autophagy | Water fasting

FAQ: Short-term fasting | Lecture excerpt by Uwe Karstädt

Intermittent fasting | Consultation hours with Dr. Petra Bracht

Subtitles available in German and English!

Intermittent fasting | Short-term fasting | Expert Dr. Mike

Intermittent Fasting for Weight Loss w/ Jason Fung, MD

Link about fasting

Hygienic System by Herbert M. Shelton

Intermittent fasting | Short-term fasting | Intermittent fasting | Ketosis

Benefit | Intermittent fasting | Intermittent fasting

• Intermittent fasting offers you all the benefits of a reduced-calorie diet - without starving! – Health and anti-aging and the recovery from many diseases of civilization are just some of the advantages of a calorie-reduced diet – Intermittent fasting or short-term fasting has the same advantages and without sacrificing calories!
• You go into ketogenic metabolism for a window of about 10 hours. – If you do not consume any carbohydrates for a period of about 6 hours, you enter ketogenic metabolism. In order to still provide your body with enough energy, ketone bodies are built from ingested fat and stored body fat, which are available to the cells as fuel. You can read about the advantages of this here!
• Catabolic and anabolic phases ensure improved cell repair. – the alternation between breakdown (catabolic) and build-up (anabolic) of body substance is reflected in improved cell repair.

Yoshinori Nagumo | “An empty stomach makes you healthy”

An empty stomach makes you healthy - How we activate a powerful gene | Yoshinori Nagumo | Book recommendation

Today, no one in our part of the world has to suffer from hunger. However, the human body is not designed to thrive in a constant state of satiety.

Because our body has the vital gene sirtuin, which is only activated when we have an empty stomach.

There are many ways to achieve your goal, I think one meal a day is brilliant. In my opinion, two beers or other liquid food in the evening is allowed.

Just by switching to one meal a day, the body benefits in many ways: sick parts of the body are regenerated, a healthy weight is achieved and the skin is rejuvenated.

Autophagy And Fasting | Your Health Depends On It

Dr. Guido Kroemer on Autophagy, Caloric Restriction Mimetics, Fasting & Protein Acetylation

I've been doing it for years, but not professionally yet. In short, almost daily short-term fasting in the best version in my opinion goes as follows:

1. Avoid breakfast and any kind of sugar, coffee, preferably bulletproof coffee without milk, is allowed. I love coffee with various medicinal mushroom powders, such as Reishi, Chaga or Cordyceps sinensis
2. First meal, no matter what kind, of course as healthy as possible or available, if not, even half as wild, the main thing is to satisfy hunger, finally eat, from 12 p.m. I can never make it before 15 p.m., and from now on I'll have a great conscience about it
3. You are now allowed to eat up to 8 hours after the first meal, so maybe a snack between the last, second big meal, dinner. Of course, this shouldn't be too late or just before going to bed.
4. From then on, nothing sugary or doughy or, ideally, nothing more is eaten and you fast all night. That's 8 hours (more or less). And then we start again without breakfast…

• The idea of ​​the whole thing is that for 2/3 of the 24 hours, i.e. 16 hours, you let the body run its numerous processes in peace. The deeper background lies in insulin and much more. It is definitely the best thing you can do.
• You can also leave "the body" alone for more than 16 hours and only give it hydrogen water and other "superfoods" to eat. But it's better to just have water, and maybe vitamins and minerals/salt etc. Everyone has their own personal preferences, I think... But just don't eat anything. That's healthy!! The sicker you are, the longer you can simply fast. Just don't eat anything. Several days or weeks. That's the solution! It can be that simple in the modern YouTube information age. So be sure to watch the in-depth video from what I consider to be the expert in the field. I want to be the expert in the German-speaking area soon ;-)

Yours sincerely from Munich, Yasin Akgün

Transcript of the Presentation of Dr. Michael VanDerschelden | Intermittent fasting

I have a question for everyone
Who here is a fan at implementing
easy steps and getting huge results?
Anyone?
Oh you like the hard steps and getting crappy results?

Most people like easy stuff to do and getting huge feedback from that

What I'm going to be talking about today
is not a diet it's just a simple lifestyle change that you can implement now and that will drastically change your life

I mean the research is clear
When you're going through articles
And I'm going through articles on intermittent fasting you hear a lot of benefits
“it does this, this, this”
But they never tell you why

And that's the challenge for me because if I don't know if something works
I'm not going to implement it
and I'm not going to maintain it

for a long period of time
because I need to know how things work
it makes it more of a connection
and we like to do things that we understand

intermittent fasting

We gotta first back up a little bit and talk about what everyone does in today's society
Nearly every single health professional out there dietitians, nutritionists, even the general public they all advocate 6 small meals a day

Has anyone heard that before? Everyone

Six small meals a day
The theory was pretty good
If you eat small meals throughout the day You're gonna keep your metabolism high and you're gonna avoid that starvation mode when the metabolism drops, right?

That's pretty much the theory

I remember going to a junior college
Chiropractic college
they all advocate that diet
they all promote eating six small meals throughout the day

and never going longer than 2-3 hours without a meal What I did was I tried to find research on it

You'd have expected there'd be a lot of research since everyone's doing it, right?

What if I told you there's not one research article implementing this diet
eating small meals throughout the day to keep you healthy – burn fat and stay healthy

That stuck me It's crazy

I looked at the research and this is actually what the research did say Say that you had a one meal that had 2000 calories and you ate it

Did you know that you would burn the same amount of calories eating that meal than if you spread that 2000 calories throughout the day?

So there is no more starvation mode
there is no more keeping the metabolism high that already shot that theory throughout the roof if that makes sense because there's not one research supporting that anyway
So, that wasn't very hard

And also this starvation mode that they're talking about
that actually exists

There actually is a true starvation mode
But it did not occur until 72-96 hours after eating That's 3-4 days
there's your metabolism plummet

Back to what our hunter gatherers and your ancestors did

You see, they didn't have available food around every single block 24 hours a day What they did, they would go on these hunting trips
And say that they weren't catching anything for 3-4 days
Your body is smart because then what your metabolism is gonna do

it's gonna shut down so you're gonna maintain your body mass and survive A very intelligent response but it happened 3-4 days after not eating
Not 2-3 hours

That was completely wrong get that out of your head right now
What we actually need to do is alternate between cycles of feast and famine
Our ancestors didn't have grocery stores on every block
They didn't have any of that available food ready to go
They didn't wake up in the morning and have a huge plate of pancakes sitting in front of them ready to devour
They didn't have that
Instead, usually the guys had to go and do all these hunting trips
They'd go days without eating

Then they would catch food and eat a ton
Then they'd go days without eating and then eat a ton So they alternated like that

What they found is that this cycling of your eating habits actually produces huge results and makes people a lot healthier
When we're talking about those health benefits pretty soon

When your body is moving around and spending energy
the body likes to draw energy from a few spots
Your first primary energy source is glycogen and your blood sugar

As long as they are replenished up
you're gonna be using your glycogen and blood sugar
And the glycogen is stored glucose in your muscle and in your liver Let's say we're eating every 2 1⁄2 to 3 hours all day every day
That means you're constantly replenishing your glycogen replenishing your glucose in your blood
how are you then ever going to get to your fat stores?

How are you ever going to burn fat as energy
if you're only burning the glucose and the glycogen that we keep eating?

You literally can't

What is everyone wanting to do? They want to gain muscle and burn fat. Usually people want to burn fat

If you're eating these multiple meals a day throughout the day
you're never able to do that
And what they found out also is when you have glycogen store in your body it takes about six to eight hours
for those glycogen stores to be metabolized

What that means is that after six to eight hours
after eating a meal that is when you're gonna start to use
your fat stores as energy actually burning fat around the mid section and everywhere else we store fat
but you gotta go 6-8 hours after eating to get to that mode

Does that make sense?

What exactly is intermittent fasting?

First of all this is not a diet at all

What you're actually doing is you're restricting your eating to a very small window throughout the day and the very best part about it is that you don't have to restrict calories

Because all these fat diets out there especially mostly promote this massive calorie restriction so people will tend to follow that advice and do this for about two days and they're done because these

fat diets don't work
It's never based on science

With intermittent fasting you just restrict that eating window but you can still eat the same amount of food that's easy to implement for people

You can maintain that and incorporate that into your daily regimen easily because you don't want to die yourself

You can literally eat the exact same diet you're eating today and you're gonna get all the benefits

How intermittent fasting first came into light was five years ago It's a fairly new idea

What they found is that the researchers found out that the only experimental that increased the lifespan of these animals with cancer was continuous fasting and that's where you actually restricted calories for multiple days at a time and they actually found an increased lifespan of about 30 percent

Now just think about that: 30% – say your lifespan is a hundred years that's adding thirty extra years to your life

Who would want to live an extra thirty healthy years of your life? I think most people would say they would do that

They found out that it works with animals but realistically humans are not going to do this. They are not going to continuously fast for 2-3 days at a time not eat a thing
Even though you get those good results you're not gonna do that and that's true
No one ever is successful with this – massive calorie restriction

So when they found out that intermittent fasting where you just restrict your eating window actually gave you nearly identical health benefits
So that's the good news it's the same thing and then later the International Journal of Obesity came out and said actually it's very similar with continuous fasting in weight loss but intermittent fasting was by far superior in reducing metabolic disease markers such as cholesterol, blood pressure, triglycerides, heart rate

There's a numerous amount and there's a few I want to talk about With intermittent fasting we really got something here
So I'm looking at it
The health benefits are numerous

I'll briefly just go over all the benefits really quickly and then I'll pick four specific ones that I want to go into detail with
First of all when you intermittently almost throughout the day you're going to normalize insulin sensitivity

Your gonna boost mitochondrial energy efficiency
You're gonna be more efficient finally tuning the machine
You're gonna increase … production which is your anti-aging hormone You're gonna lower information
You're gonna lower fat levels – shed the unwanted fat in the mid section Reduce your cravings
Reduce...stress

Increase anti-aging, longevity Increase brain function Lower blood pressure

That's a lot of benefits right there
And again it's basically gonna clean and detox the body making it a finely tuned machine
And that sounds pretty awesome
So let's look at this in more detail

I want to dig deep into the fat burning aspect The human growth hormone aspect
The brain function and the insulin sensitivity

Those four I really want to stress today

Fat burning – remember what I was talking earlier your body only likes to use fat as energy as a last resort – after all the glycogen all the blood glucose is out of the system

And that means that since it takes eight hours for the glycogen to be metabolized Only eight hours after a meal is when your body is going to drastically burn fat

So it's gotta be eight hours after you eat

When you're in the fasted state - eight hours after you've eaten
The fasted state is like getting up in the morning after the eight hour sleep

Now you don't have glycogen in your cells
You don't have blood glucose available for energy Your body is instantly going after fat

But what do we do as the first thing in the morning? Eat breakfast

And usually it's the biggest meal of the day because breakfast is supposed to be the most important meal of the day

You're going to burn a massive amount of fat on this “diet” It's not actually a diet – it's a lifestyle change

And also say that we're going to work out in a fasted state
Wow – think about this: when you're working out you're using a ton of energy

If you have no muscle glycogen and you have no blood glucose
And you go and work out – you're going to be massively decreasing those fat stores in the body using those for energy

It's very short term
You gotta make it a habit
In about two weeks you don't feel that way anymore It's going to magnify those results there

I'm going to talk about this specific type of training to do while fasting next month. We're going to tie these two together

Human growth hormone – this is not just for guys – it's essential for both guys and gals alike It's the fitness hormone – that's what people call it – it has a lot of anti-aging properties
That's why as people age they can't release growth hormone efficiently and it causes this aging effect and we lose longevity

The human growth hormone has a lot to do with healing growth and repair that's probably the main important fact

When we talk about how sleeping is so important the reason why we say that is when your body is releasing growth hormone

But no one ever asked why when we're sleeping do we release growth hormone

And I think it's already plain and simple when we talk about this: insulin and human growth hormone are indirectly related and this means that when insulin is elevated in the body you cannot release human growth hormone

So when is insulin released?

Insulin is only released in the blood stream when you have a freshly consumed meal because that sugar in the blood that insulin releases puts the sugar into the cells

If we have no consumed meal no insulin we'll be able to release growth hormone When do we not have a freshly consumed meal?
When we're sleeping

You have an eight hours of no eating you're gonna have low insulin
That's when our body is making a massive amount of growth hormone
It makes sense but it doesn't have to be just when you're sleeping
Since we're eating throughout the day that's usually the only time it occurs And I never really thought about that until I did the research this time

This is the coolest part: say that it increased human growth hormone by 20-30 percent I would still do it that's still fantastic results there

But the American College of Cardiology found out that increased 1300% in women and a wapping 2000% in males

I'm not talking about this synthetic crappy human growth hormone that usually elderly males get injections of for their anti-aging effect we're talking about the natural released human growth hormone from the pituitary

Let's look at brain function this is fascinating

When you're in that fasted state and you're starting to use that fat as energy your fast is going to release key tones in the blood stream and that's going to be used as brain food

Your brain actually much rather prefers key tones as an energy source than blood glucose Key tones are a lot more efficient

If the brain is getting key tones as its energy source instead of glucose you're going to increase memory concentration and you're also going to have a huge protective effect against Alzheimer's and Parkinson's

That's huge

We spend more on Alzheimer's in this country than on cancer it's a big deal

BDNF anyone heard of that?

“Brain derived neutrophic factor” is a natural protein that we have that actually activates stem cells in the brain to make new brain cells

With intermittent fasting when you're in that fasted state you increase this brain-derived neutrophic factor by 400% so that means to activate your brain stem cells and they make brand new neurons nerves brain cells do you think that's gonna help your brain as a huge role in neurohealth protection?

It really preserves the health of your neuromuscular junction which is where the nerve controls a muscle

A lot of the time when people lose their strength as they age is because of effects with that it's not really the muscle itself that's going bad it's that junction the nerve connecting to the muscle that's not working properly anymore

This increasing brain-derived neutrophic factor is huge

Now on the insulin sensitivity because this is kind of confusing

I know the insulin resistance is being stressed all the time now

Insulin resistance is basically linked to every single chronic disease out there

It destroys your blood vessels increases heart disease cancer diabetes stroke osteoporosis

That's just a few and it's all from insulin resistance

If you look at these two pictures here you're going to find the following

On the left you see a normal response

The bottom with little blue dots is blood glucose being released into the body after a meal

The insulin being released at the very top of the pancreus is just a little but to put that glucose into the cells – that's efficient it means you're very sensitive to insulin

You only need a little bit of insulin released for all that glucose to go into that cell and that's what you want because it means that your body is very efficient at utilizing the energy that you're eating

The picture on the right shows you eat the same meal you release the same blood glucose but now that little amount of insulin is not responsive to the body anymore now you need a ton of insulin being released and what happens? The tone of insulin being released is still ineffective at bringing the glucose into the cells so you're left with the condition called hyperinsulinemia and that's just a fancy term for too much insulin in the blood

When you have too much insulin in the blood that's what means to be insulin resistant leading to any chronic disease out there

When you think about this: if we're eating these small six meals a day of these processed carbohydrates always increasing blood sugar and then being insulin released after a while just constantly doing this job it's going to lose its effect

It's kinda how you hear and annoying sound in your ear is really annoying at first but after a while you become immune to it and forget about it

It's like what's going on with the body when you're eating all these meals. You're insulin can only react so much that finally it just loses its effect

With the insulin benefits the brain benefits and the growth hormone benefits we're going to tie this down into three fasting plans

There's basically three options for you when it comes to intermittent fasting The first two I'm not a big fan of

The first one is called the five tube intermittent fasting plan You fast for two days and eat normally for five days

The second one is the alternate day fasting – and you got it it's fasting one day eating normal the next day – fasting eating normal and it's aging like that

The problem with that is when you're week is so sporadic like that it's hard to have a consistent lifestyle to make a consistent regiment going on in your life and that's why I prefer restricting your daily window – daily because when you add something consistently you 're able to do it over and over again

That's why it's easier to literally work out a little bit every day so I do not have once Monday once Thursday and once Saturday because you're breaking your system too much you want to make it consistent throughout the day and that's what responds to people's behavior

I'm going to share my personal routine on how this is done

You're going to break down your eating window to eight hours a day which means for the additional sixteen hours you're not eating

Now the cool part is that when you're sleeping that's eight hours right there
So the first half of the time you have to fast you're sleeping so that's the easy part

And then like you see here in the morning I skip breakfast – the most important meal of the day

It's pretty crazy but the good news: coffee lovers you can have coffee – black – got it you just can't have sugar because any sugar that you put in the system is going to increase insulin increase blood sugar you're not going to use your fat stores any more

Coffee and tea is okay

Lunch then becomes my first meal of the day and that's around 12 pm then I snack throughout the day and then dinner at seven or seven thirty is my last meal of the day

So I'm eating basically between twelve and eight and I'm fasting the remaining times

I snack throughout the day between lunch and dinner but not outside that window only in that eight hour window is when I eat so I still eat a ton of calories throughout the day I mean I eat a lot of calories but it's just in that eight hour window.window

I've been doing this on and off for two years

I do this throughout every weekday and then I go off at Saturday and Sunday because it's hard it's nice to have a cheat day

I also do this throughout the week make it my normal routine which is easy to follow and on the weekends I just live it up so since it's not a diet it doesn't really mean that you can eat just anything you want – yes it's true – if you eat a crappy diet you'll still get killer results just following this plan However you are what you eat at the end of the day

If you're eating crappy fats crappy processed carbs and sugars you're cells are going to be sick even though you might have a little low fat stores

Just because you have a low amount doesn't necessarily mean you're healthy

But I think everyone here wants to be healthy so you still wanna pay attention to your diet you wanna limit those processed carbs and instead replace it with healthy fats vegetables fruits all that good stuff

And in the morning I tell you when you skip breakfast because I found it's the easiest way you will get hungry in the morning for the first week and that's what I noticed

Literally two weeks is enough time for your body to adequately burn fat as it's primary fuel and you won't need to have those cravings anymore

You don't have those sugar cravings because most of those cravings we get is for sugars in the first place

So if you limit the sugars and you get your body adapted to burning fat you're not gonna have those cravings anymore

I just want to spread a caution out to people who should not do this and really everyone should except people should have generally low blood sugar for those pregnant and nursing mothers

Let's talk about the pregnancy first when you're pregnant I just want you to focus on a healthy diet we don't need to restrict eating windows because you're taking care about a baby too it's not just about yourself – pregnant women should not do this and also when you're nursing because you're still using your nutrition for the baby – just focus on nice healthy diet in that case

And also for people who have low blood sugar naturally if you have low blood sugar and then you diminish it even more you're gonna feel pretty loopy dizzy I wouldn't recommend that I recommend just going by a good diet instead and not doing intermittent fasting that way

And I just had to put up this because you know the old wife tale the breakfast is the most important meal of the day you know the cracking of the knuckles causes arthritis you know we've heard a lot of these things – not true the world was flat – these are not true at all never one research article says breakfast is important but somehow just like the six small meals a day we get these ideas we hear them everywhere and that's just common knowledge and we all think that's right but we just never questioned it

You know tony the tiger would disagree with me – you know about the breakfast – like I was talking about the benefits of this come because these benefits are already crazy I mean do it for two weeks and you will be happy you did but they're even further magnified if you train in a fasted state so what that means if I go back to my regimen here before lunch at 12 pm I work out and so I'm massively decreasing the fat in my body and then right after my workout I eat like the biggest killer meal ever and it is awesome and I feel good after that but right here again like I said before lunch is when I work out because I want to make that workout regiment at the very end of my fasting window because there's no way you're gonna do it in the middle of your fasting window because then you're not gonna be able to eat after your workout and that's not fun and your muscles need nutrition right after your workout

I know it sounds crazy but you gotta do it

Stay tuned for next month I'm going to talk about high intensity interval training and some other training techniques that again are going to be easy to implement and are going to give you huge results thank you

Q: When you do your exercise is there a certain time you need to do the exercise like a certain amount of minutes?

A: No there isn't I would say I give myself about twenty five minutes but I'm not talking about the gym I'm just solely getting my work done

You can do anything any type of exercise you do you're going to be increasing the metabolism that means that your body is looking for energy and you're going to be burning fat regardless

Q: I thought it's eight hours before it's using fat I thought it's even longer than that

A: It takes six to eight hours to reset your glycogen and your blood sugar only after that is when your body will turn to fat as its energy because it's gotta get its energy from somewhere it just doesn't have the available blood glucose or that glycogen to use from

Q: In that two week period it seems to me that when you start doing it it's almost like you're retraining your body

A: Every time you implement something new you're gonna be changing your pattern and that's why

it's a lifestyle thing it's not a diet because you're still eating the same thing you're not cutting calories it's the same thing you're just basically skipping breakfast

Q: I have found that I'm not even hungry in the morning I get to a certain point like I get hungry that may be just because I've gotten into that habit

A: Yeah that's your cycle and exactly you won't get hungry in the morning anymore but you have to go through it it's kind of like quitting coffee anyone tried that? It kind'a sucks the first week you know and quitting breakfast is the same thing you gonna go through a little kind of alarm stage but after that your cravings for sugar sweets go away and I can't tell you how many patients bring us food “I don’t eat it”

I don't recommend limiting fruits I think it mostly bases on people with chronic diseases

Because if someone does have diabetes I wouldn't even recommend them eating fruit

However fruit combined with the fiber doesn't raise your insulin like processed sugar does

So really it's just the processed food it's not the fruit that are killing people today it's the processed corn syrup sugar

When you're burning fat your brain is only using key tones as energy exactly
Your brain's preferred energy is key tones not glucose so you can be eating all day giving it glucose it doesn't really like that

When you give it key tones then it boosts your BDNF your brain derived neutrophic factor by 400% and be smarter more intelligent learn better you can choose

Q: A lot of people can't work out until after work around five or six so do you have a good plan for those people?

A: I mean you can still do it it's tough in my schedule it works out but people have schedules where they can't necessarily do that ideally in a perfect world you would do your workout right before your fast is ending that way right after you can eat a huge meal and be out of that but if you work to five it I would do the workout and still do the fasting when I was in school I was doing it but you just can't work out until later and again for an effective workout you need just twenty minutes it doesn't take a whole lot of working out to gain huge benefits because all you body is using now at that point is fat you're not using glucose you're just massively burning your fat

There's something called the bullet proof fast which is basically intermittent fasting but instead of having black coffee in the morning it's bullet proof coffee it's organic coffee you'd put it in a blender add a table spoon of coconut oil a table spoon of grass-fed raw butter and blend it up that's called bullet proof coffee

The theory behind that and it's actually researched is that the coconut oil is a medium-chain fatty acid it's instant brain food so that way if people are starting off and feeling loopy in the morning without a breakfast this gives your brain instant food right away and also increases mental clarity

Since coconut oil has no sugar it's not gonna increase your insulin level so you're still good with that so you can actually have bullet proof coffee however cream and stuff like that is first of all not natural it's a dairy product it's vastly pasteurized processed and it does have sugar so bullet proof

coffee would be a great alternative for that

I do it every day and once you have it it tastes so good that you'll never go back and then if you have the vitamix which is like the blender on steroids it turns in like this foamy beautiful just creamy goodness it is awesome

Obviously for every meal you want to have a good healthy protein you want to have vegetables good healthy fats so anything that's not like bread cereals and grains I would say that'd be awesome healthy fats

Chinoa and chia seed are not a true grain they call them pseudo grains they're little bit different they're more on the vegetable side and what's cool about Chinoa is that it's one of the only vegetarian complete proteins you can get

Awesome thank you

The spoken text of the lecture by Dr. Michael VanDerschelden | Intermittent fasting

I have a question for everyone. Which of you here is a fan of simple measures that achieve a big result?

Anyone? No? So you prefer hard work with poor results? Besides you, most people prefer to do the simple things that get the most results. What I'm going to talk about today will have nothing to do with diet. It's just a simple change in your everyday life and your life will change drastically. The research is agree when you read the reports and articles or when I look at articles about “Intermittent Fasting” you hear about many benefits and positive effects but you never hear why. And that is the challenge for me because if I don’t know how something works then I won't use it and I won't stick with it for a long time. I want to know exactly how it works so that you can accept and understand it and we'll be happy to do so. Intermittent fasting - Intermittent, temporary fasting Let's take a step back and let's talk about what everyone does in our society today Almost every professional health advisor, dietitian, nutrition expert and even the general society all recommend 6 small meals a day Have you all heard this? 6 small meals per day The theory was pretty good. If you eat several small meals throughout the day, you keep your metabolism active at a high level and you prevent the hunger phase that only occurs when your metabolism drops, right? That's pretty much the whole theory I remember in my chiropractor training there this intermittent fasting was recommended everywhere they all advocated this theory of 6 small meals and never going more than 2-3 hours without a meal What I did is more research reports and information to collect One assumes that a lot of research results are available if everyone knows and recommends this diet, right? Now if I tell you that there is not a research report on this 6 small meal diet that will keep you healthy by burning fat! This shocked me, this is very strange, isn't it? I looked at the research and this is what the researchers said: Let's say they ate a 2000 calorie meal in one day. Did you know that if you eat this meal in 6 small meals throughout the day, you will burn the same amount of fat? In this way, there is no longer a hunger phase. With one meal per day, the metabolic cycle is not constantly kept high. So what is really behind this theory? unless there is research that confirms this So I searched further and found some information about the starvation phase where research has already been done and although there is a survival mechanism of the body but that only happens after you have not eaten anything for 72-96 hours that is 3 -4 days without food before the metabolism is at rock bottom and I thought to myself where this came from and if you look back to our ancestors, who were hunters and gatherers, you can see that food wasn't always available back then. These hunters and... Collectors went hunting and it sometimes happened that you had to starve for 3-4 days, but then our body reacts and switches to survival mode, which stops the metabolism and fat burning and thus allows body mass to be maintained. Intelligent control of our metabolism, which occurs after 3-4 days without a meal So what was the starvation mode of 2-3 hours? This has nothing to do with survival mode. So what we do is switch back and forth between meal and hunger. Our ancestors didn't have shops on every street corner. They didn't have restaurants and fast food ready to go. They didn't wake up in the morning with a big plate of pancakes in front of them. They didn't have this Instead you had to go hunting - you often went days without eating, then when you caught something, you ate your stomach full and then went a few days without eating again before there was plenty again so you alternated back and forth to find out something is that this changing eating behavior actually produces great results and it makes people much healthier and we talk about these health benefits right when our body moves and uses energy then the body gets this energy in some places the primary energy source is glucose, which Sugar in the blood as long as this blood sugar is replenished as long as you can burn the glucose the sugar, the glucose is stored in the muscles and in the liver Let's assume we eat every 2,5 - 3 hours every day That means you are constantly filling up If you constantly replenish your sugar and use sugar as an energy source, how do you ever get energy from burning fat? The brain, red blood cells and kidney medulla rely on glucose for energy, while all other body cells obtain energy primarily through fat metabolism. If you only ever burn sugar, you'll never burn fat. What do we know from everyday life? Everyone wants to build muscle and burn fat Don't they? So with intermittent fasting - interrupted fasting you will never burn fat. And what you found out is that if you have stored blood sugar in your body, it takes 6 to 8 hours to use up these stores, which means that after 6-8 hours after your Last meal, fat begins to be burned as an energy source, first the fat in the middle body and then in all other places where the body stores fat but only after 6-8 hours without a meal. Does that make sense? So what exactly is Intermittent Fatstening? To start with, it's not a diet in the natural sense. What you do here is limit your meals and divide them into several small meals throughout the day and the good thing about it is that you don't have to pay attention to calories like with most of the well-known diets on offer where mostly the calorie containing foods are avoided If you do these diets for 2 days without eating calories then of course you get very hungry and you start eating calories again because of hunger These diets without eating fat and calories don't really work and this was Also not scientifically proven, intermittent fasting only limits your eating habits, but you can consume the same amount of calories. It's easy to use for everyone. It's easy to integrate this into your everyday life. You don't have to starve and do without what you can eat exactly the same as usual every day and you get the same results I first heard about intermittent fasting 5 years ago it is a very new idea the researchers found in an experiment that intermittent fasting extended the lifespan of animals with cancer in In this experiment, the animals were always given nothing to eat for 2-3 days until the next meal and then again nothing for 2-3 days and the result was a lifespan extension of 30 percent. Now think about it: you live 30% longer if you live 30 years longer Would you like to add 30 healthy years to your life? I think most people want this. This has been found in animal testing, but realistically this is very difficult to use for humans. Most people wouldn't last 2-3 days without eating, although you can get very good results from it. No one has been successful with this yet massive calorie reduction when it was discovered that short-term fasting, where you influence your eating rhythm, also produced similar results, you began to put this into practice. Etwas später dann brachte das internationale Journal für Fettleibigkeit einen Bericht heraus, der besagt, das man sehr gut Gewicht reduzieren kann mit dem Kurzzeitfasten aber Kurzzeitfasten war dennoch besser im Reduzieren von Stoffwechselkrankheiten wie Cholesterin und Blutdruckprobleme, erhöhter Herzschlag, Verarbeitung natürlicher Fette Es gibt sehr viele positive Ergebnisse, aber ich möchte nur über die Wichtigsten sprechen Wir haben auf jeden Fall genug positive Ergebnisse erreicht durch das Kurzzeitfasten Also schauen wir uns das noch genauer an Die gesundheitsfördernden Ergebnisse sind zahlreich und ich gebe nur einen kurzen Einblick in die Materie und dann werde ich über 4 spezifische Eigenschaften im Detail sprechen Zuerst, wenn man Kurzzeitfasten anwendet während des Tages man beginnt die Insulin Empfindlichkeit zu normalisieren Man regt die Energieeffizienz der Mitochondrien an man wird dadurch wirkungsvoller You’re gonna be more efficient finally tuning the machine der Wachstum der Hormonproduktion wird gesteigert und dadurch auch unser Verjüngungsprozess der Zellen Die Entzündungsrate wird gemindert Der Fettgehalt wird verringert, die mittlere Schicht des Körpers, die Bauchgegend Das Verlangen an sich wird reduziert, beziehungsweise trainiert Der oxidierende Stress wird abgebaut Steigerung der Verjüngung, Langlebigkeit Gehirnfunktionen werden gesteigert Blutdruck sinkt Das sind schon eine Menge positive Wirkungen Der Körper reinigt und entgiftet sich und kann somit wie eine fein abgestimmte Maschine gut funktionieren und das klingt sehr vielversprechend Schauen wir uns das noch genauer an Ich möchte den Fettverbrennung-Mechanismus genauer erläutern Das menschliche Wachstumshormon Die Gehirnfunktionen und die Insulin-Empfindlichkeit Diese 4 Aspekte möchte ich hervorheben Fettverbrennung, erinnern sie sich was ich vorher schon gesagt habe unser Körper verwendet die Fettverbrennung zuletzt als Energiequelle zuerst wird all die Glukose, der Blutzucker aufgebraucht und das dauert ungefähr 6-8 Sunden bis all der Blutzucker verbraucht wurde Erst 8 Stunden nach einer Mahlzeit beginnt der Körper Fett zu verbrennen Also 8 Stunden nach dem Essen wenn man in der Fastenperiode ist das ist wie morgens aufstehen nach 8 Stunden Schlaf Jetzt ist noch kein Blutzucker im System kein Blutzucker ist vorhanden als Energiequelle der Körper beginnt sofort Fett zu verbrennen aber was tun wir als erstes am Morgen, wir frühstücken und normalerweise ist es das größte Essen des Tages weil Frühstück eigentlich das wichtigste Essen des Tages ist mit dem Kurzzeitfasten wird man einen grossen Anteil an Fett verbrennen Es ist keine Diät sonder eine Lebenstil-Veränderung und wir können auch gut arbeiten währen des Kurzzeitfastens wenn man bedenkt das man beim Arbeiten jede Menge Kalorien verbraucht wenn man kein Glukose in den Muskeln hat und keinen Blutzucker und man geht dabei arbeiten wird man schnell sein Fett verringern und die die Fettreserven im Körper, die als Energiequelle verwendet werden zu Beginn des Fastens fühlt man sich sehr gut, weil die Fettreserven noch da sind wenn das Fasten dann zur Gewohnheit wird dan fühlt man sich nach 2 Wochen schon anders die Wirkung des Fastens wird stärker werden ich werde über dieses spezielle Training nächsten Monat sprechen, während ich gleichzeitig auch am Fasten bin wir werden nun das Nächste hinzufügen das menschliche Wachstumshormon dies ist essentiell für Männer und Frauen es wird als das Fitness Hormon bezeichnet es hat sehr viele verjüngende Eigenschaften Das ist der Grund warum die Menschen altern, weil kein Wachstumshormon effizient freigesetzt werden kann und das lässt uns altern und wir verlieren die Langlebigkeit Das menschliche Wachstumshormon hat viel mit Regeneration, Heilung und Wachstum zu tun und das ist wahrscheinlich der wichtigste Faktor Wenn wir darüber sprechen das unser schlaf so wichtig ist, dann vielleicht auch weil unser Körper dort Wachstumshormone produziert und freigibt aber niemand hat bisher gefragt warum wir das gerade im Schlaf machen und ich glaube es ist sehr einfach zu erklären: Insulin und Wachstumshormon sind indirekt miteinander verbunden und das heisst, wann immer Insulin steigt im Körper kann kein Wachstumshormon produziert werden man kann kein Wachstumshormon an den Körper freigeben Also wann wird Insulin abgegeben? Insulin is only released into the body when we have eaten because there is now sugar in the blood, which transports insulin to the cells. When we have not eaten anything and have no sugar in the blood, insulin and growth hormones cannot be transported. When do we not have a meal for longer time? When we sleep After 8 hours of sleep, the insulin level is very low. This is the phase where our body produces a lot of growth hormones. It makes sense, but it doesn't only have to be like this during sleep, but since we eat throughout the day, that's fine the only time and I never really thought about it until I started this research This is the best part: Let's say our growth hormone increases by 20-30% I would do it because it's a good result but the American Institute of Cardiology found out that growth hormone has increased 1300% in women and 2000% in men I'm not talking about the synthetic growth hormone that is usually injected into older men for the rejuvenating effect, we're talking about the naturally released human growth hormone from the pituitary gland let's look at brain functions, these are fascinating when you are fasting and you start to burn the body fat as energy then the fasting causes ketogens to be released into the blood and these are food for the brain the brain prefers ketogens as an energy resource instead of blood sugar Ketogens are much more efficient if that Brain receives Vetogene instead of glucose, memory increases and there is a protective effect against Alzheimer's and Parkinson's. This is an enormous advantage. We spend more money on Alzheimer's research than on cancer research. Has anyone heard of the growth factor "BDNF"? (from English: "Brain-derived neurotrophic factor"), is a protein in the brain that activates stem cells in the brain to make new brain cells. During short-term fasting, when you are in the "ketogenic fasting period", the growth factor BDNF increases by 400% which in turn causes the activation of the stem cells in the brain and this makes brand new nerve cells and brain cells Do you think this helps your brain? As an important part of neurological healthcare It really maintains the health of your neuro-muscular junctions this is where the muscle is controlled, where the muscle is stimulated via the nerves, this is called the neuro-muscular junction In old age, when people increase their strength lose due to the aging process it's not the muscle that no longer works it's the nerve connections to the muscles that no longer function properly This increasing growth factor, nerve growth factor (BNDF) Now again about insulin sensitivity, that's a bit confusing I know that Insulin resistance is emphasized again and again. It has been found that insulin resistance is fundamentally linked to all chronic diseases that exist - it destroys the blood vessels and increases heart disease, cancer, diabetes. Heart attack, osteoporosis These are just a few and they are all accompanied by insulin resistance symptoms if you look at these 2 pictures you will see in the left picture a normal reaction at the bottom with small blue dots that is blood glucose is released in the body after eating insulin is released at the top of the pancreas it requires very little insulin to move the glucose into the cells this is efficient it means you are very sensitive to insulin you need very little of it and to get all the glucose into the cells and that's what we want that means that our body works very efficiently When using the food that you eat the picture on the right shows you eat the same meal and take the same amount of blood sugar but now the body no longer responds to the small amount of insulin now you need a lot of insulin and what happens? Das Insulin, das freigegeben wird ist immer noch unwirksam dabei, die Glukose in die Zellen zu befördern das nennt man dann Hyperinsulinämie und das ist nur ein Ausdruck für „Zu viel Insulin im Blut“ wenn man zu viel Insulin im Blut hat dann ist man Insulin resistent das führt zu allen chronischen Krankheiten die es gibt wenn man darüber nachdenkt: Man isst 6 mal am Tag eine kleine Mahlzeit mit prozessierten Kohlenhydraten immer Glucose nachfüllen und Insulin freigeben wenn man dies tut, verliert man nach einer Weile diesen Effekt es ist ungefähr so, als wenn man einen schrillen Ton hört, zuerst ist es ziemlich unangenehm, aber nach einer Weile wird man immun und beginnt es nicht mehr so zu hören genauso ähnlich geht es dem Körper in dieser ketogenen Fastenperiode Das Insulin wirkt so lange bis es letztendlich seine Wirkung verliert Mit dem Insulin profitiert das Gehirn und das Wachstumshormon wir beschränken das Ganze nun auf 3 Methoden wir haben grundlegend 3 Optionen beim Kurzzeitfasten ich bin kein Fan der ersten beiden Optionen Den Ersten nennt man den fünf Stufen Kurzzeit-Fastenplan Sie fasten für zwei Tage und essen für fünf Tage normal Der zweite Methode ist der abwechselnde Fastentag an einem Tag fasten und am nächsten Tag wieder normal essen Fasten, normal Essen und es ändert sich immer so Das Problem damit ist, wenn du so eine Woche hast ist schwer, einen konsequenten Lebensstil zu haben Um einen konsequenten Arbeitsrhythmus in deinem Leben zu bewältigen und deshalb ziehe ich die tägliche Fastenmethode für mich vor denn wenn du etwas konsequent in deinem Leben hinzufügst kannst du es immer wieder tun Deshalb ist es buchstäblich einfacher, ein bisschen jeden Tag zu fasten So habe ich nicht einmal Montag, einmal Donnerstag und einmal Samstag das unterbricht Ihr System zu viel man sollte es täglich Und das wirkt auf das Verhalten der Leute Ich werde meine persönliche Routine teilen Ich begrenzte mein Essensfenster auf acht Stunden am Tag das bedeutet, die restlichen sechzehn Stunden ohne zu essen Das Gute ist, wenn du schläfst sind schon mal acht Stunden weg Also die erste Hälfte der Fasten-Zeit ist das der einfache Teil Und dann am morgen früh Ich überspringe das Frühstück – die wichtigste Mahlzeit des Tages Es klingt ziemlich verrückt, aber die gute Nachricht ist: Kaffee-Liebhaber können Kaffee trinken- schwarz – kein Problem Du darfst nur keinen Zucker haben, weil jeder Zucker, den du in das System wird dein Blutzucker und Insulin ansteigen lassen und die Fettverbrennung stoppt Kaffee und Tee sind okay Das Mittagessen wird dann meine erste Mahlzeit des Tages Und das ist gegen 12 Uhr und dann esse ich kleine Snacks den ganzen Tag Und dann das Abendessen um 7 oder 7:30 ist meine letzte Mahlzeit des Tages Also esse ich grundsätzlich zwischen zwölf und acht und ich faste die restliche Zeit des Tages Ich esse immer wieder kleine Snacks während des Tages zwischen Mittag-und Abendessen aber nur in diesem 8 Stunden Fenster So dass ich immer noch eine Menge Kalorien während des Tages essen Ich meine, ich esse viele Kalorien, aber es ist nur in diesem acht Stunden Fenster Ich mache das öfters schon seit zwei Jahren Ich mache das unter der Woche und am Samstag und Sonntag setze ich aus Weil es gut ist eine Pause zu haben Ich mache das auch zu meiner Routine, die leicht zu folgen ist und an den Wochenenden lebe ich einfach ganz normal also es ist nicht wirklich eine Diät und das bedeutet dass man essen kann, was man will es ist wahr, wenn Sie keine gute Lebensmittel zu sich nehmen trotzdem sehr gute Erfolge mit dieser Methode macht Allerdings bist du das, was du isst Wenn Sie schlechte Fette und künstlich, verarbeitete Kohlenhydrate und Zucker essen werden die Zellen auch krank Sie könnten wenig Fettreserven haben, aber nur weil du einen niedrigen Fettvorrat hast, bedeutet das nicht, dass du deswegen gesund bist Aber ich denke, jeder will hier gesund sein So sollten Sie immer auf Ihre Ernährung achten wollen Sie wollen diese prozessierten Kohlenhydrate beschränken und stattdessen durch gesunde Fette ersetzen Gemüse Früchte, all das gute organische Angebot Und wenn du am Morgen das Frühstück weg lässt ,sage ich dir das es der einfachste Weg ist Sie werden erste Woche hungrig am Morgen sein und was ich bemerkt habe sind zwei Wochen genug Zeit für deinen Körper, um adäquat Fett als primären Treibstoff zu verbrennen und du wirst diesen Heißhunger nicht mehr haben Sie werden kein Zucker-Heißhunger und generell kein Hunger mehr haben, denn die meisten dieser Heißhunger, die wir bekommen, ist wegen Zucker an erster Stelle Also, wenn Sie den Zucker begrenzen und ihr Körper beginnt Fett zu verbrennen werden diese Hungergefühle nicht mehr sein Ich möchte nur eine Vorsicht auf Leute aussprechen, die das nicht tun sollten Ansonsten kann das Jeder machen Außer Leute die im allgemeinen niedrigen Blutzucker haben Für jene schwangeren und stillenden Mütter Lass uns zuerst über die Schwangerschaft reden, wenn du schwanger bist Ich möchte nur, dass du dich auf eine gesunde Ernährung konzentrierst Wir brauchen nicht unser Essens-Fenster zu beschränken weil du dich auch um ein Baby kümmerst und nicht nur um dich selbst Schwangere Frauen sollten das nicht tun und auch nicht während der Stillzeit Weil du immer noch deine Ernährung für das Baby brauchst Konzentriere dich nur auf eine gesunde Ernährung in diesem Fall Für Leute mit niedrigem Blutzucker natürlich ist es auch nicht gut wenn man einen niedrigen Blutzucker schon hat würde ich es nicht empfehlen Ich empfehle stattdessen eine gesunde, biologische Diät Und nicht das Kurzzeitfasten Aber ich musste es einfach so machen, weil die alten Frauen immer sagen, das das Frühstück die wichtigste Mahlzeit des Tages ist und auch dass das Knacken der Knöchel Arthritis verursacht Sie wissen, dass wir eine Menge dieser Dinge hören Nicht wahr, die Welt war einmal flach – das ist auch überhaupt nicht wahr Kein Forschungsartikel besagt das Frühstück wichtig sei Aber, wie die sechs kleinen Mahlzeiten am Tag beginnen wir neue Sachen zu integrieren und mit der Zeit wird dies zur Normalität und Alle wissen das ohne es groß in Frage gestellt zu haben Tony, der Tiger würde mit mir nicht einverstanden sein wegen dem weglassen des Frühstücks, meine ich Wie ich über die Vorteile dieser Methode spreche, die wirklich erstaunlich sind, Ich meine nach den ersten zwei Wochen spürt man sich schon wesentlich anders Aber wenn sie während des Kurzzeitfastens im Fitnessstudio trainieren bedeutet das bezogen auf mein Fastenprogramm, das ich vor dem Mittagessen trainiere, denn auf diese Weise kann ich massiv das Fett in meinem Körper abbauen Und dann gleich nach meinem Training esse ich eine richtig große Mahlzeit Und es ist toll und ich fühle mich gut danach darum ist vor dem Beginn des Fastens der beste Zeitpunkt dafür, bevor dem ersten Essen während der 8 stündigen Fastenperiode, ist dies nicht geeignet da sollte man nur kleine Mahlzeiten essen zum Trainieren brauchen die Muskeln Nahrung, direkt nach deinem Training so verhält sich das hier Ich weiß, es klingt verrückt, aber du musst es tun Bleiben Sie dran für den nächsten Monat, Ich werde über Hochintensives Intervalltraining sprechen Und einige andere Trainingstechniken, die wieder einfach zu implementieren sind und auch riesige Ergebnisse aufzeigen Frage: Gibt es eine empfohlene Trainingszeit? lA maximum time of exposure? -> No, I wouldn't say I train for about twenty five minutes but I'm not just talking about muscle training but also about my daily work that I have to do You can do any physical activity You will increase the metabolism This means that the body more energy needed And you will burn fat Question: I thought it's at least eight hours or more hours before the body starts burning fat? -> It takes 6-8 hours to use up all the glucose and your blood sugar. Only then does the body start to use the body fat as an energy source Because it has to get its energy from somewhere because all the sugar and glucose are used up Question: It seems I mean, you're retraining your body in this first two-week phase? > Every time you implement something new you will change your pattern It's not a diet in the usual sense because you just change the pattern and you still eat the same food You don't do calorie restrictions, it's the same Just skipping breakfast Question: I've noticed that I'm not even hungry in the morning. I'm getting to a certain point where I don't get hungry in the morning. Is that always the case in this short-term fasting cycle? -> Yes, that's the cycle and you don't get hungry in the morning anymore. But it only takes a few days until you're not hungry anymore. It's kind of like stopping drinking coffee, has anyone tried that? It's kind of really tiring the first week and with breakfast it's the same, you have to go through a hard time the first week, but after that your cravings for sugar and sweets will be gone and I can't tell you how many patients eat us bring that I don't eat I don't recommend limiting fruits only to people with chronic illnesses and for people with diabetes I wouldn't recommend eating fruit however fruits combined with the fiber doesn't raise insulin levels like processed sugar does so it's the processed one and unnatural food and not the natural fruit that kill people It's the processed corn sugar When you burn fat the brain only uses ketogenic fats Your brain preferred ketogenic fats over glucose for energy So you can eat all day long and give your brain glucose, However, when the brain gets ketone fats, it increases growth factor by 400%, protein production, nerve cell production, you become smarter, can learn better and concentrate Question: Many people can only go to the gym after work. Do you have a good plan for these people? -> I mean, you can still do it, it's hard. It works according to my schedule. But many people have schedules where they can't do that. Ideally, in a perfect world, you would do your workout before your fast ends. That way, you can immediately eat a huge meal and be done. But if you work until five, I would do the workout and the fast. When I was in school, I did it, but you can work out later. For an effective workout, you only need twenty minutes. It doesn't take long to see results because all your body burns is fat. You don't have glucose; you're burning fat massively. There's something called "bulletproof fasting," which is basically intermittent fasting. Instead of having black coffee with milk and sugar in the morning, you drink "bulletproof coffee." It's organic coffee without sugar and milk, and instead, you blend coconut oil and a spoonful of butter in a blender, and that's "bulletproof coffee." The theory behind it is well-researched. Coconut oil is a medium-chain fatty acid; this is immediately available food for the brain in the morning. If you don't feel so fit in the morning, this gives your brain immediate energy and also increases mental clarity. Since coconut oil has no sugar, it won't raise insulin levels, so it's pretty good for the body. So you can have this bulletproof coffee. Anyway, no cream or anything like that. These are dairy products and not natural foods; they're pasteurized and processed, and they contain sugar. So bulletproof coffee is a good alternative. I drink this coffee every day, and it tastes so good that I don't want anything else. And if you make the coffee in a blender, it becomes a lovely, frothy treat. Obviously, you want good, healthy protein with every meal. You want good, healthy plant-based fats, so anything that isn't bread, muesli, or grains. I would say we want super healthy fats. Quinoa and chia seeds aren't true grains; they're called pseudo-grains. They're a bit different and more on the vegetable side. And what's particularly good about quinoa is that it's one of the few plant-based sources that contains all the proteins. Wonderful, thank you!