Lose Your Gut (Pot Belly) with these Strategies

Lose Your Gut (Pot Belly) with these Strategies

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people tend to joke about a potbelly but
when it's actually happening to you and
you're the one with the potbelly it's
not exactly fun it's easy to laugh at it
first but when you get down to brass
tacks it's unsightly it's dangerous it's
inflammatory and honestly it kills your
confidence the cool thing is is there's
a lot of research surrounding what
causes belly fat and what causes a
potbelly specifically so we're going to
talk about those we're going to talk
about a few different things that cause
a potbelly in the first place but then
I'm gonna give you some solutions for
each of those causes now I will say that
there's nothing that's going to just
immediately just evaporate all of the
visceral fat and the pot belly fat right
I mean it's all a process and these are
all little things that you can implement
but I figure if I give you different
strategies for each cause then you can
work your way towards a healthier
lifestyle and get rid of the potbelly
all right so we'll break it all down hey
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right you're gonna dig this stuff so
stick with me because I'll give you the
solutions the first thing we want to
talk about it's just visceral fat in
general your visceral fat is the fat
that surrounds your organs right and
visceral fat is around the organ tissue
just inside our abdomen and the thing is
visceral fat isn't like ordinary fat it
has a high degree of inflammatory cells
and immune cells so it's immune
illogically active it's active in a
metabolic sense and a lot of is because
it's so close to the organs that it has
developed its own sort of metabolic
structure it's almost like it's an organ
in a weird twisted way but we also have
more glucocorticoid receptors within our
visceral fat which means that stress is
going to impact our visceral fat more
than anything now when we grow our
visceral fat it's not always unsightly
typical sloppy fat right it just expands
and eventually leads to a potbelly so
sometimes you see people that have that
popularly they're not fat looking but
they're they have this belly and that's
what we're talking about it's the stress
that leads up to that that visceral fat
the other thing you have to look at is
there's androgen receptors so when our
hormones are out of whack everything can
get messed up there now the reason that
the immune cell thing is so important is
that when we have a good amount of
visceral fat or a pot belly
it means that we are leaking
inflammatory cytokines into the rest of
the body like especially near the organs
where it's vital now this inflammation
sounds bad from a health and medical
standpoint but it's bad for your fat
gain standpoint too if you have a lot of
inflammation you're going to have fat
accumulate in other areas of the body
but you're also going to be fatigued
you're gonna hold a bunch of water and
you're gonna get sick all the time so
it's kind of the precursor to everything
else that happens in your body now the
other thing that we have to look at is
the estrogen balance okay estrogen
triggers the body to store fat in
specific areas and it's an imbalance
between estrogen and androgens okay so
it's not always just about how high your
estrogen levels are a lot of times it's
how high your estrogen levels are in
comparison to your androgen levels or
your testosterone levels or any of these
other levels that has to balance with
right so you could have low testosterone
or low levels here but if you're even
slightly higher on the estrogen side
you're gonna have a problem it's gonna
trigger your body to store fat in
specific areas so when in excess
whatever that excess may be it promotes
the growth of specific tissues and fat
in estrogen sensitive areas okay so the
belly or the visceral fat but also the
breast tissue as well so the visceral
fat is the one that we're really talking
about today because it does play a big
role I'll give you some solutions on how
to fix that you know as we get going on
and this is in case you don't know who I
am by the way I lost 100 pounds myself I
was 280 pounds before I've dealt with
all this stuff I get it so I'm speaking
from some experience here I'm not a
doctor but I've done my research over
time and I've had my own transformation
so all right let's go ahead and let's
talk about cortisol for a second
now of course dog gets a bad rap
cortisol is not always bad it's just bad
when it's chronically high so stress
obviously is a big contributor to a
potbelly we have a specific enzyme
called 11 hydroxy steroid dehydrogenase
big complicated fancy $10 word but
basically all it is is an enzyme that is
at the specific tissue level that
converts inactive cortisol into active
cortisol so cortisone into cortisol now
the reason we want to be aware of this
is because when we're stressed out the
fat is going to accumulate more in our
visceral tissue so of course we're
keeping track of that now visceral fat
has four times as many cortisol
receptors than any other fat in the body
so that means that when we get stressed
out we're four times as
likely to store it as a potbelly than we
are anywhere else now here's the bad
thing when we have an increase in
visceral fat an increase in these
overall cortisol like super reaction
let's just call it that we have an
increase in what's called a lipoprotein
lipase lipoprotein lipase is the main
fat storing enzyme so if we have an
increase in lipoprotein lipase that
originated from the visceral fat it
triggers us to store fat throughout the
rest of the body so in essence a
potbelly is like the first step down the
wrong path for your body getting ready
to store fat elsewhere the next thing we
have to talk about and they'll give you
again solutions for all this is going to
be the fatty liver ok fatty liver is
going to be where literally fat deposits
around your liver and a lot of times
it's because you gain weight so fast
that the white adipose tissue can't keep
up so it sends the rest of the liver to
get deposited there but more importantly
it's about fructose and sugar metabolism
ok sugar is metabolized heavily in the
liver fructose from excess fruit or high
fructose corn syrup predominantly or in
from almost exclusively gets metabolized
in the liver and it can only handle so
much a specific point in time and when
it can only handle so much it goes
through what's called de novo lipid
Genesis and it turns it into fat well
where is it going to store it it's gonna
store it in the closest proximity so
it's gonna store it around the liver now
think of it like this okay you have your
liver about yay big and then you start
building fat around it that's going to
protrude your stomach significantly it's
like if I were to take my hand like this
and then just a little bit of fat around
my liver creates a big impact in terms
of how my belly just ends so a potbelly
a lot of times is from a fatty liver we
have to get control of this which again
I will give you some solutions
another thing that contributes that I'll
touch on real quick is actually
pancreatic fat you don't build a lot of
fat around the pancreas is what produces
beta cells which ultimately allow us to
metabolize sugar carbohydrates pancreas
is like a six-inch little gland but it
does get fat developing around it
especially when you have a lot of
visceral fat in general so I'll give you
some solutions there too but ultimately
if you're getting rid of visceral fat
you're gonna get rid of that pancreatic
fat so first and foremost how do you get
rid of the visceral fat but most
aggressively honestly some of you are gonna hate that
I say this and it's not biased but
honestly it's where the research is a
combination of intermittent fasting and
the ketogenic diet for a short amount of
time has a profound effect on visceral
fat especially fasting okay and I'll talk
about this here there's a study that was
published in the journal Nature
communications and it found that fasting
did some stuff at the genetic level it
upregulated what's called mir-1 3 3 a ok
complicated gene name ok all these weird
codes they give them basically an up
regulated this specific gene alright so
what that means is all it did is it
turned a genetic switch that made us
that the body preferentially burns
visceral fat like that's really cool why
because when you're fasting you're
stressed and you're in a time of stress
and the main goal of your body at that
point is to fuel your vital organs so
what does it do it goes to the fat that
is closest to the organs the visceral
fat drains directly into the portal vein
when it drains into the portal vein it
goes directly to the liver to get turned
into energy or to get you know
distributed where it needs to get
distributed so that means when you're
fasting your body just wants to use that
visceral fat so that already is just
where we want to be but additionally we
have more cortisol receptors again and I
know I've talked about this a lot but
when you are fasting you're stressed out
which actually means your course all
levels go up and they go up in surges
but when it goes up in a positive way in
absence of food it actually triggers fat
loss to occur via hormone sensitive
lipase at this source so wherever
there's the most metabolically active or
cortisol active tissue in this case of
this oral fat so fasting is going to
trigger from stress that fat to get
burned I know it sounds crazy because
normally stress contributes to fat but
only if it's chronic and you're also
eating in the process right now keto
comes into play because if you are keto
while you are fasting or going into a
fast and you're eating good quality fats
your body's going to be more efficient
at mobilizing the fats in the first
place so then once you go into your fast
your body knows how to mobilize it and
it's going to expedite the visceral fat
metabolism just much more so you're
gonna rip through that visceral fat so
much faster now remember the visceral
fat leaks inflammatory cytokines we
don't want a lot of that to happen so
it's very important that you're eating
good quality Omega 3 so lots of
wild-caught salmon
lots of good quality fish oil not you
know low quality Walmart fish oil okay
and just in case you guys are interested
there is a link down below if you eat
meat or you get beef or chicken or
anything like that from the grocery
store try checking out butcher box okay
you've probably seen them before and if
you watch my channel you fly scene all
the time it's grass-fed grass-finished
meat that gets delivered to your
doorstep so you don't have to go to the
grocery store so it saves me a ton of
time and save me a ton of money honestly
because it's cheaper to get grass-fed
grass-finished from butcher box than it
is for me to get regular feedlot
grain-fed meat from the grocery store so
a special discount for those of you that
also want to try it okay so that's gonna
be a big part of your overall fat loss
potbelly reduction plan so now you've
got the big chunk of at least getting
your body into overdrive with utilizing
visceral fat as a fuel source let's get
rid of some of these other issues so the
estrogen thing okay without getting
medical supervision there's not a whole
lot of things you can do however there
are some recent things that have been
making some pretty big moves in the
world of estrogen and just androgen
balance one is boron okay if you are a
male boron should be something that you
should experiment taking okay possibly 9
milligrams or so just simple inexpensive
mineral what boron has been shown to do
is basically unbind testosterone from
sex hormone binding globulin so
basically it unbind these hormones that
are normally bound up which helps close
that gap with that ratio remember it's
androgens and estrogen and we just want
this more like this versus like this so
if we can bring up the free androgens a
little bit more free testosterone I
should say then we can balance that out
and we're not having the estrogen be so
abnormally high in contrast to our
androgens so that makes a big big
difference overall and just estrogen and
how it's the tissues end up basically
getting deposited the fat the other
thing that you can do is utilize the
indolent methane eat lots of cruciferous
vegetable a flower lots of broccoli lots
of bok choy you can also use a dim
supplement but it does it up regulates C
at yp1 a - and the liver basically this
is something that allows the liver to
process toxins and yes estrogen is a
toxin as far as the liver is concerned
so it has to metabolize it so if we up
regulate cyp 1a2 within the liver
through indole-3-carbinol or through dim
through good cruciferous
metabolize that estrogen and excrete it
a lot better then we have to look at the
cortisol side of things aside from
practicing some yoga and meditation and
trying to reduce stress which you
probably hear all the time there are
some things that you can do if you are
Kido I would recommend that you try
getting a little bit more salt in I know
some people bag on me because I talk
about the salt relationship with belly
fat and stuff but the thing is it's more
so aimed towards people that do keto
because keto you lose a lot of your
minerals you got to keep your salt in if
you have your salt levels get too low it
throws off in aldosterone level which
basically long story short it can
indirectly trigger cortisol because
aldosterone and cortisol work together
ok so long story short if you're doing
keto make sure you get salt in but if
you're not doing keto you're just trying
to get rid of a potbelly
magnesium is going to be your friend ok
magnesium is going to reduce the
cortisol level it's going to reduce the
stress and it's gonna make it so that
you can get back on track you see
magnesium deficiencies up regulate the
hypothalamic-pituitary-adrenal access
meaning if we're deficient in magnesium
our brain is a lot quicker to send a
signal to our adrenals skyrocketing
cortisol so it's more about the
deficiency than it is about taking extra
but newsflash a lot of us are deficient
so you've got to be getting that
magnesium in okay take a supplement eat
the magnesium rich foods whatever you
have to do just get a good form of
magnesium like die magnesium male 8 is
good any kind of chelated form just
don't do magnesium oxide okay then when
we talk about the liver okay besides
from reducing fructose limit your amount
of fruit that you're taking in do not
consume high fructose corn syrup
okay just avoid that like the plague but
reduce the fruit by even half and you'll
notice a difference but try taking some
milk thistle okay you don't need much
hundred milligrams or so milk thistle
does some interesting things the main
thing that milk thistle does is it
inhibits toxins from binding to the
hepatocyte so it stops toxins from
binding to liver cells meaning you have
less toxic of the liver and gives the
liver an opportunity to sort of do its
natural detoxing job so you're just
promoting the natural just detoxing
effect of your liver it's not a magic
pill it's not a cure-all but it does
help when it comes down to a fatty liver
okay the last thing I want to talk about
is something related more towards
exercise now the journal diabetic
published a study that found that people
that had a higher vo2
max burned more fat during exercise I'm
not saying you need to become an athlete
what I'm saying is if you do low
intensity steady-state cardio you do
beef up your vo2 max that's your ability
to breathe at just under intensity right
so if you increase that by doing aerobic
activity if you're just starting out you
will burn more fat in every workout not
just because you're exerting more effort
so the higher the vo2 max in an
individual the higher the potential that
a person has the more body fat they burn
in general exercise they don't have to
be reaching that vo2 max so my reason in
saying this is that you don't have to be
doing some crazy intense stuff all the
time if you're just getting started and
you're trying to get rid of the potbelly
build your vo2 max up walk then walk
faster then run then sprint then move
into hit okay increase your vo2 max so
each time you work out you're getting
more and more visceral fat recruitment
okay I hope this helped you out and I
hope that you can share it with some
people that would get some benefit from
it okay remember the big things keto
plus fastings and helped you a lot but
doing it with a good quality meat good
quality fish not low quality stuff
that's going to trigger inflammation
higher as always keep it locked in here


Intermittent Fasting over Age 40 : The Complete Guide

this is the game changer, the best thing i’ve done next to stop smoking after 35 years.

intermittent fasting can be a little bit
different for you when you're over 40
now I'm not saying you're old by any
stretch of imagination okay when you're
over 40 just hormones are a little bit
different there's different enzymatic
fluctuations that we have to account for
so all this means is that we make these
small little changes to our intermittent
fasting lifestyles and we can have just
as much success as people that are
younger than us so here's the thing you
probably know someone that's in their
20s or 30s and is doing intermittent
fasting they're having all this success
and they want you to do it alongside
them well you might not get the same
results if you just follow their exact
protocol so the purpose of this video is
to give you little things that you can
apply to your intermittent fasting
lifestyle that'll help you out if you're
over the age of 40 this isn't a meal
plan I'm not going to give you exactly
what to eat what I am going to give you
is tips and tricks they're gonna make
your fasting lifestyle a lot easier I'm
gonna talk about what you should be
doing while you're fasting how often you
should fast how long you should fast for
I'm gonna talk about specific foods that
you can get some benefit out of during
your actual eating period I'm gonna talk
about some supplements that you can take
that will help you out and I'm just
going to give you some overall knowledge
it's gonna make you a lot more powerful
when you're embarking on an intermittent
fasting lifestyle you're tuned into the
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always know whenever I post a new video
like this so without further ado let's
just go ahead and get into this okay
this is gonna be some good stuff and I
want you to stick with me through the
entirety the first thing I want to talk
about is how often you should fast okay
so people that are younger they can get
away with fasting more frequently now
what I mean by that is people that are
in their 20s and 30s they can usually do
what is called a 16-8
fasting period okay now that is great
and it works well and does work well for
people over 40 too but hear me up the
sixteen eight fasting period basically
that tells you that you fast for sixteen
hours and then you have an eight hour
period of eating and you generally do
that every single day that just butt
your new pattern of eating but as you
get older you actually get more benefit
out of fasting for slightly longer
periods of time three to four times per
week so we're talking about maybe doing
a 20-hour fast three times per week or
maybe four times per week now the reason
behind this is a couple of things for
one you're gonna get more of what's
called a telomere response the longer
the fast the more anti-aging potential
you get someone in their 20s and 30s
doesn't really need a whole lot of
anti-aging effect
I mean sure they can benefit from it but
once you're over 40 you can get a
powerful effect from the anti-aging side
now by anti aging I mean cellular
anti-aging I don't just mean looking
good and looking pretty I mean actually
increasing our telomere length which is
a component of our DNA that ultimately
unravels as we get older I'm gonna save
you the details on that but essentially
if we restore our telomere length and we
have more stem cells through longer
periods of fasting we can essentially
live longer and fight off disease for a
longer period of time but the big reason
that a lot of you are probably watching
this video is body composition now as
you get a little bit older if you were
to fast every single day and restrict
your calories every single day you have
more of a potential to slow down your
metabolism and someone that is younger
does so for example someone that's
twenty-five or thirty they could fast
every single day and they could limit
their calories every single day and not
have as much of a metabolism slowed down
because of the restricted calories as
someone over 40 would so it's better to
have a normal level of calories one day
and then an aggressively reduced level
of calories that next so basically
instead of gradually reducing your
calories or staying low all the time
you're gonna do more of a regular
calorie maintenance to keep your
metabolism high and then you're gonna
drop your calories aggressively on a
longer fast like twenty twenty-one hours
and then go back up the next day so I
recommend fasting every other day if
you're over 40 you just seem to get more
benefit and the clients that I've worked
with like they just can't deny the
results people get better results that
way now is there a lot of medical reason
and research backed reason kind of but
it's still up in the air this is just
I've seen now there was one study that
took a look at 30 females that were at
least 49 years of age ranging all the
way up to 57 years of age now what they
found with this age group is that they
responded better to longer term fast now
we're talking like one to two days plus
in this case but the point was they had
increased levels of adeno pectin they
had lower LDL levels and they just ended
up having better health overall so older
populations again I'm not putting you in
an older population category I'm just
saying that people that are over 40 tend
to respond a little bit better from a
health perspective to it longer fast the
other big thing that we have to look at
this is good for men and women is human
growth hormone increases only really
come into play with fasting when they're
longer fasts so sure a 16 hour fast if
you're doing typical 16:8 might have
some benefit when it comes to growth
hormone surges but a longer fast is
really where you're gonna get the
powerful effect human growth hormone is
everything when you're a little bit
older yeah when you're over 40 human
growth hormone is what's gonna make your
skin look fresh it's gonna be what's
allowing you to build muscle what's
gonna allow you to recover it's going to
allow you to feel young this is very
important and you need to have those
longer fast so I would rather you end up
having these longer fasts a few times
per week than shorter fast you need to
go for more of the metabolic benefit
versus just the caloric restriction
trust me the results will be better
long-term so let's go ahead and let's
talk a little bit about what you should
be consuming or not consuming during
your fast during your fasting period
things are simple honestly this goes for
anyone that's 15 years old 20 years old
30 years old 40 years older 50 60
whatever okay while you're fasting you
should keep it simple I always say K is
s keep it simple stupid that's the way
you want to do it if you start over
complicating it you'll drive yourself
so for all intents and purposes water
black coffee black tea green tea that's
really it okay I mean sure you could get
down to the idiosyncrasies of different
diet sodas and stuff like that but just
keep it simple
honestly it's just way easier now that's
going to go for everybody but some
specific things that you might need to
be paying attention to if you're over 40
you're going to want to increase your
sodium level more so than someone else
now you might be thinking Thomas
sounds crazy I'm gonna turn this video
off right now I'm older why would I want
to increase my blood pressure with more
sodium well first of all sodium does not
always equate to higher levels of
chronically high levels of blood
pressure okay it's more about insulin
more about sugar there's a whole nother
rabbit-hole we could go down there
sodium plays a very big role in overall
sending an electrical signal through our
body and when we're fasting we need that
to occur we need that electrical signal
otherwise our electrolytes get out of
whack and we don't get the benefit of
fasting and as you get older the nervous
system isn't quite what it used to be
which means we're relying more on
healthy minerals to get the job done so
unless you want to feel fatigued and a
little bit stiff during your fast then
you're gonna want to have some sodium in
the equation so make sure you're getting
a high quality sodium we're talking like
Himalayan pink salt some Celtic sea salt
some redmond real salt one of those
don't go for just regular iodized salt
okay go for the good stuff
whenever you possibly can and I will
give you some numbers here you usually
want to have like one teaspoon per half
gallon of water so we're not talking
like a crazy amount but we're talking
enough to at least keep you hydrated
okay hydration is key this next tip for
when you're fasting is a very big one
very important for people that are over
40 and it has to do with catecholamines
which are our adrenaline or epinephrine
things like that all right if you
consume caffeine like coffee or tea
consolidate it to the morning okay
normally if you're younger you're okay
to have caffeine throughout the entirety
of the day during your fast and I'm not
saying that you're gonna absolutely blow
all the benefits if you do have caffeine
through the entirety but you will get
better results and you'll feel better
and here's why as you get older you're
more sensitive to your catecholamines
you're more sensitive to epinephrine and
norepinephrine and things like that now
that's a good thing in some ways because
intermittent fasting is ultimately
giving you an adrenaline rush you're not
eating so your body goes into sort of a
kind of fight-or-flight mode so your
catecholamines are already high your
adrenaline is already high
well caffeine spikes your adrenaline
even higher what you don't want to have
happen is have your adrenaline spike so
high for such a long period of time
because you're consuming
caffeine along with your entire fast
that you end up burning out your
adrenals the adrenal fatigue is a real
okay adrenal fatigue isn't recognized by
the medical community as an actual
diagnosis but there is something that's
recognized by the medical community such
as adrenal insufficiency and that's very
similar it's just kind of different
terms right the point is is if you have
too much caffeine throughout the
entirety of the day while you're fasting
you can give yourself some adrenal
fatigue that can wreak havoc for you
later on down the line and make it so
you're chronically tired
if you consolidate your caffeine in the
morning you get a big rush of
catecholamines when your body is
supposed to have them and also when
you're most susceptible to burning fat
so if you're gonna have caffeine
allocated to the morning and then go
ahead and let yourself kind of wean off
of it throughout the course of the day
you just have to have some faith in me
on this one trust me it makes a lot of
sense when you look at the research this
next tip is one that goes for everybody
and that is to workout in a fasted state
now if you're over 40 one of the things
you might be concerned about is am I
gonna wear myself out like I'm tired and
I'm fasting should I really be working
out the answer is yeah you really should
be you don't have to push it to the
limit but you're going to get a lot more
benefit out of working out in a fasted
State now those of you that know my
channel you're saying Thomas you sound
like a broken record talking about this
all the time well just respect the fact
there's a lot of people watching this
video that haven't watched my other
videos okay when you work out in a
fasted state you recruit what are called
intra Maya cellular lipids these are fat
droplets that are actually in your
muscle cells or not in your muscle cells
but next your muscle fibers now when you
work out in a fasted state you burn
those up so you actually burn two to
three times as much in the way of intra
- cellular lipids sometimes even more if
you workout in a fasted state the
benefit to someone that's over 40 here
is you can get by with working out at a
lower intensity Wow Thomas just say that
working out at a lower intensity yeah I
mean heck if you can do the most with
the least go for it you might as well
preserve your body it's not all about
going balls to the wall every single day
so if you can get more out of your
workout by training in a fasted state
and not have to push your body's the
limit where you're breaking down and
can't even hang out with your kids or
grandkids yeah I'd say that you
shouldn't be doing that right you want
to be not you want to not push your body
you want to be able to
push it to an extent where you can still
recover so train in the morning in your
fasted state now we're gonna talk a
little bit about things that you
shouldn't take during your fast okay it
comes up a lot people talk about taking
vitamins and supplements I recommend
just keeping them out of the equation
okay now there's always the exception so
bear with me because no matter what the
situation there's always me someone who
has a particular supplement or a
nootropic or something they want to take
while they're fasting and I get it and
that's okay but for the sake of this
video is to keep it simple just keep
supplements out of the equation but
especially keep antioxidants out of the
equation like vitamin C and vitamin E
and fish oil while you're fasting those
are great supplements but while you're
fasting they negate the effects of the
fast you have to remember that when we
are fasting we're trying to stress our
body out we're trying to elicit a stress
response vitamin C is an antioxidant
which means it actually acts as a crutch
for your body
studies have shown I don't recall the
exact research journal but studies have
shown in multiple occasions that taking
vitamin C and vitamin E during a fast
actually hurts the metabolic effect of
the fast the fast should be difficult so
just bear with it it's gonna be tough
but you don't need to take vitamin C
because you think it's going to boost
your immune system it actually does the
opposite let the fasting help your
immune system naturally don't give it a
crutch okay okay now let's move into
breaking the fast okay because really
during the fast things are simple but
breaking the fast gets a little bit more
particular now everyone should be
breaking a fast in a similar way and my
philosophy behind breaking a fast is
break your fast with a smallish meal
okay small meal and then have a larger
meal one to two hours later maybe even
up to three hours later break your fast
with something small controlled lean and
high in protein the reason that I say
this is because for the most part it's
an emotional thing you break your fast
and then you're not going to be
susceptible to just raiding the pantry
if you can control this one meal control
this one meal and you break it fast it
makes the rest if you're eating periods
so much easier you're not gonna run in
the house and raid the pantry I can't
tell you how many times has happened to
me or people I know at the end of a fast
I'm so hungry and I wasn't prepared and
I walk in the house and I just end up
just you know food coming with coma in
the pantry it's just not good
right so if you have something
controlled and then you eat a little bit
later it's gonna work a lot better now
for the older populations at all anyone
40s 50s 60s 70s on it you're gonna want
to have higher levels of protein okay
you might be thinking this seems like
it's harder on my kidneys right now the
protein situation with the kidneys
that's a gray area we don't need to go
there we have a bigger problem
and that's atrophy okay atrophy is
related to illness atrophy is the muscle
breakdown the catabolism the breakdown
of the muscle tissue when we get sick we
have atrophy atrophy is linked with
people just ultimately aging and dying
we want to maintain our muscle but we
also want to maintain our muscle because
that's the biggest driving force behind
our metabolism as we get older we do not
preserve our muscle as much we need more
protein it's more important as we get
older so what I recommend is when you
break your fast eat 25 to 35 percent of
your body weight in grams of protein
okay now that sounds complicated 11
you're like giving you an example if
there is a 200-pound person 25% of 200
pounds would be 50 pounds so you should
eat 50 grams of protein so you basically
take 1/4 of your body weight in pounds
and eat one gram of protein per pound
okay so a 200 pound person 50 grams
protein okay that's gonna be
straightforward so when you break your
fast this is pretty much all you need to
have like lean protein okay don't try to
dress it up with a bunch of sauces and
things like that you can you can season
it you can even add a couple veggies if
you want to but I highly recommend
honestly just keeping it lean protein I
know it's bland I know it's boring but
you can do it for one meal imagine this
you just broke your fast or you just
ended your fast and you had your little
bit of protein and then an hour or two
hours later you can go to dinner and you
can actually enjoy a regular meal and
not have to think anything of it simply
because you already ate you're breaking
the fast meal next up is you have to pay
a lot more attention to prebiotic fibers
make sure that you're getting in a lot
of artichoke a lot of asparagus a lot of
the veggies that have prebiotic fibers
prebiotic fibers are the fur
of our gut bacteria and when we go
through a fasting period a lot of our
gut bacteria dies off okay what happens
is the stronger healthier bacteria tends
to thrive so what happens is at the end
of the fast we're usually left with a
good amount of good bacteria we want to
feed that and regular veggies do some
benefit there but prebiotics are the big
thing so we have to get those prebiotics
in so what I recommend is with the
second meal try to get some artichokes
in try to get some asparagus in try to
get some bok choy and try to get a
little bit of cabbage these things play
a big role and artichokes specifically
promote what are called bile salts so
when you're fasting a lot of times your
gall bladder and your liver stop
producing bile for a little bit or they
slow down on the production of it so
then when you eat something that's fatty
or even remotely fatty you have a hard
time digesting it so what you want to do
is you want to eat things like
artichokes because they literally do
promote bile activity they promote bile
salts so they promote this that there's
basically bile salts are an emulsifier
so what they do is they promote that and
that allows us to break it down break
down those fats and absorb them easier
very important for you you don't want to
end up being someone that doesn't digest
fats very well because then a you don't
get the benefit of those fats but be you
can have a lot of digestive discomfort
this next tip is a big one on your
fasting days okay whether you are low
carb or not you should really avoid
grains I know I know it sucks like I'm
telling you that I told you earlier you
can have so much flexibility and things
like that but just hear me out on this
you don't have to abide by this one I'm
just trying to give you what you can use
to have optimal results so grains have
something called WGA s these WGA s are
called wheat germ I'm gluten inspector a
glutton ends or WGA s what they are are
they're basically glycoproteins that
stick together so you've heard of people
that have gluten intolerances or celiac
disease right where they they really
have an anti like an actual autoimmune
inflammatory issue where their body's
own anti inflammatory system or immune
system is really having a hard time just
breaking down gluten well that's because
essentially the gluten is triggering an
immune response within that person well
believe it or not grains like rice and
corn and barley and rye these things all
have these WGA s in them which means
that when
they get into our system they clump
together and when they clump together
they end up causing an inflammatory
reaction because they don't break down
so what happens is we end up with what's
called a leaky gut where these big
clumps of food essentially are getting
into our bloodstream and our immune
system attacks them why is this so
important on a fasting day because on a
fasting day you are sensitive to what
you eat so if you eat grains that's fine
I just recommend on a fasting day that
when you do break your fast you don't
have those grains try to get rid of them
so try to avoid grains we're talking rye
we're talking barley we're talking rice
we're talking corn we're talking quinoa
even these so-called healthy grains they
can cause this issue for you and this
can be really really unhealthy and
really really unpleasant and you may not
even realize it until you take them away
and realize how good you feel some of
the starches and the carbs you really
could get away with Mura are gonna be
start just like the potatoes so we're
lacking like even red potatoes white
potatoes is gonna be fine we're talking
things like sweet potatoes okay we've
got plantains we've got beets
we've got parsnips okay we've got a lot
of these healthier starches that are
coming that way cassava you can have a
lot of these things and they're not
going to be bad okay now there's a lot
of gluten-free options out there that
don't even use grains nowadays so again
I understand you might be going out to
eat you might be having some fun there
whatever it's not like this has to be
the gospel all the time yeah you can
have grains I'm just saying in the ideal
situation try to just keep the grains
out it's easier on your body next up
switch your proteins out don't have the
same protein every day when you break
your fast or even with your meals later
on again it comes down to a diverse
bacteria in your gut if you feed your
gut one type of food over and over again
one type of bacteria is going to grow
and other types of bacteria are going to
go them down so we need to try to
diversify so we're constantly feeding
other kinds of bacteria so just switch
your proteins out if you usually do whey
protein try a pea protein if you usually
do chicken try to go for beef you know
try to switch it up as much as you
possibly can
and then lastly when it comes down to
choosing your meat sources and
everything like that try to get some
things in the way of saturated fat
saturated fat is not gonna be a bad
thing for you let me give you a quick
breakdown on what happened with saturate
fat why doing things it's bad I'm gonna
make this quick people think the
saturated fat clogs up in your arteries
and that it's just big globs of fat that
stick and tied your arterial wall and
give you a heart attack not the case at
all okay what happens is inflammation
which is a result moreso of sugar and
stress causes an immune response which
triggers an LDL receptor to become
inflamed within our artery then what
happens is our immune system sends white
blood cells and the white blood cells go
to the artery and they accumulate and
then and only then the saturated fat
start to cause an issue because then it
causes a plaque and that plaque is what
causes the actual problem or the
myocardial infarction or the heart
attack right or the stroke so it's not
about the saturated fat it's about the
inflammation well one of the fastest
ways to combat inflammation is through
an intermittent fasting or ketogenic
lifestyle so honestly get healthy eat
the healthy fats and you'll be good
because the saturated fats are going to
be really good for what's called your
myelin yeah your your nerves have a
sheath on the outside of them called the
myelin sheath and this myelin sheath is
critical for overall nerve signaling
okay first cell transit are for signal
transduction so actually sending a
signal from your brain down to your toes
whatever it needs to be we need that if
the myelin is broken the nerve signal
cannot be completed okay that proton
that gradient can't be created between
the sodium potassium okay that lie on
exchange complicated we're not going to
go that route there's also lots of
little things that you could eat like
for example I highly recommend eating
seaweed believe it or not so we're
talking about getting iodine from
seaweed the thyroid needs iodine to
create t3 to create thyroid hormone okay
the thyroid is critical and I mean
critical for your metabolism so don't
ever just ignore it eat the seaweed or
get some iodine somehow okay a lot of
times they put iodine in salt but the
hard part is salt that is iodized is
usually low-quality table salt so by the
way if there's little snacks and things
that you want that are safe during an
intermittent fasting or ketogenic
lifestyle I want you to go ahead and
check out thrive market I went ahead and
I put a link down in the description
below so in the description after you
watch this video you'll see a link for
thrive market and I've been able to
create a specific keto and fasting
bundle okay
so what that means is thrive market is
something where you can go online and
you can get your groceries shipped right
to your doorstep so you don't have to go
to the grocery store and you can
ultimately save a bunch of money because
it's cheaper than the grocery store plus
you don't have to drive there so I've
worked a thrive for a while so I've
created specific bundles so if you click
down in the link below again after this
video you'll get the Thomas tool our
Kido or fasting bundles which is my
select foods for you if you're doing an
intermittent fasting lifestyle these are
snack foods things that you can enjoy
during your eating period so after
you're done fascinating you're kind of
questioning what you can eat what you
can't eat I highly recommend that you
check them out plus they're just cheaper
in the grocery store so if you like your
groceries and you like them delivered
right to your doorstep you're gonna want
to check out thrive okay so let's go
ahead and now let's talk a little bit
more about supplements for a second okay
supplements keep to a minimum now I
could go on and on about all different
kinds of supplements but I think we want
to keep it basic if you're a male
I want you to consume boron okay you
only need like six to nine milligrams of
boron per day
now what boron is going to do is going
to help you unlock bound-up testosterone
to make it free testosterone we have
testosterone in our bodies but most of
it is bound up with what's called sex
hormone binding globulin sex hormone
binding globulin takes up 98 to 99
percent of our overall testosterone in
the body and binds it to this literally
a globulin meaning it's not usable in
the body boron has been shown to unlock
and release some of that sex hormone
binding globulin so if you're a male
you're going to get more muscle mass
you're going to get more overall energy
you're gonna get more strength they're
gonna get more libido it's going to help
you out immensely so you definitely want
to get lots of boron as much as you can
in a healthy way you can also get it
through specific foods also that are
down in that thrive link that's down
below so make sure you check them out
additionally for men and women believe
it or not saw palmetto it's very very
good now saw palmetto has long been
thought only to be something for
prostate support for men but it actually
has some benefits for women too so men
you're gonna want to take a higher
amount women you can get by with less
but men what saw palmetto is going to do
is it's going to help slow down the
conversion of testosterone into what's
called dihydrotestosterone or DHT
now what DHT does in your body is it
enlarges your prostate so it's a
hyperplasia so it's something we don't
want it's what makes you feel like you
have to urinate all the time and it can
even lead to some forms of prostate
cancer so this is just me looking out
actually whether you're fasting keto or
whatever I do recommend that you take
saw palmetto so I'm just throwing that
in there all right then we want to look
at coenzyme q10 coenzyme q10 is
everything when it comes to energy I
recommend it for a lot of people but if
you're over 40 it becomes very important
and it becomes extremely important when
you are doing intermittent fasting not
during your fast but just overall on the
lifestyle you see what's happening is
you're consolidating eating windows
which means your body has to become
ruthlessly efficient at utilizing
nutrients now what coenzyme q10 does is
it helps take energy like electrons from
the food that we eaten and takes it to
electron acceptors within the cell so
basically it is like the shuttle bus
it's like you drove to the baseball game
right you got to the parking lot
but you had to park really far away but
fortunately there's a shuttle that just
takes you to the rest of the get to the
game so you can actually enjoy it right
it's like you went the 99% but you need
that shuttle to get you in it's like the
escort so coke q10 is very powerful and
you don't always have to take a
supplement with coke q10 but let me
finish explaining what else is happening
with coq10 inside our mitochondria our
mitochondria is the powerhouse of the
cell it's where we create energy okay so
without the mitochondria we wouldn't
ever be able to create adenosine
triphosphate or actually create the
spark that gives us energy what Co Q 10
does is it transfers energy from the
outer membrane of the mitochondria to
the inner membrane and it creates what
is called a proton gradient now it's
complex again but that proton gradient
is what allows energy to occur it's all
about creating a gradient so electrical
energy can transfer and ultimately
create energy and what's called the
phosphorylation process where anyway
complex coq10 is good you don't always
have to take a supplement if you take a
supplement 300 600 milligrams of solid
otherwise eat lots of fatty fish so
we're talking about good healthy salmon
halibut things like that also organ
meats I know that isn't always fun for
people to think about but liver kidney
heart if you're into that you
really really good stuff and it comes
down to coq10 and it's probably most
bioavailable form that you can get so if
you're into that I mean you can make a
sauce out of it or something please go
right ahead
additionally broccoli cauliflower and
spinach are pretty high in coq10 nowhere
near as high as the animal sources but
if you're not into consuming all cuts of
animal meat then sure you can just load
up on the spinach or load up on the
broccoli you're gonna get an anti
estrogen effect from the broccoli -
which is very powerful for men over 40
and for women okay so broccoli contains
something known as dim D Ndola methane
talked about this a lot in my videos
again sound like a broken record for
those of you that are used to my channel
but D end all methane derived from
broccoli and cauliflower helps the liver
metabolize estrogen it helps metabolize
that one seven hydroxy estrogens the bad
estrogens and helps convert them into a
healthy usable form or a form that our
body can emulsify along with bile and
break down and excrete out of the body
so eat your broccoli okay there's one
last really important thing okay and
this is something that some people will
tell you you never need to do and this
is like the die-hard fasters that never
want to take a break okay this is called
taking a diet break and this isn't a
cheat meal okay because when you're
intermittent fasting in a lot of ways
you're kind of cheating almost every day
it's like you're going a period of time
without eating and then you're kind of
binging I mean that maybe not binging a
lot of times you're under control but in
some ways you are eliciting that cheat
meal response so we're not looking for a
cheat meal we're looking for a diet
break and this is even more important
when it comes down to any older
population heck anyone over 35 to be
completely honest now there is a cool
study that was called the matador study
now the matador study was an acronym it
stood for minimizing adaptive
thermogenesis and reducing obesity
REBOUND complicated acronym okay what
that means is when we diet we have a
pretty severe decrease in our metabolism
it happens it doesn't take long either
takes like three to five sometimes six
weeks for a metabolism to slow as much
as 28% when we reduce our calories now
when we're intermittent fasting a lot of
the benefits are coming from hormonal
changes and different things that we're
doing with growth hormone and stuff like
that but but a lot of the benefit is
still coming from just simple calorie
we're not eating as much because we're
consolidating our food too one period of
time so our calories are being
restricted which means that we are not
immune to this overall metabolic
slowdown now this study this mattador
study it took a look at what happens
when you actually have people take a
diet break for one to two weeks
so they took two groups of individuals
one group did 16 weeks of continuous
dieting another group did 16 weeks of
dieting but it was broken up every few
weeks with a one to two week diet break
okay so both groups ultimately still had
the same diet for 16 weeks just one
group took breaks and one group did not
well the overall results were pretty
amazing the group that took the breaks
ended up having significantly more
muscle and significantly less body fat
because their body had a chance to get
the metabolism back up now the whole
purpose of our metabolism slowing down
is to preserve our bodies see that we're
hurting we're not eating so it slows
down our metabolism so one cheat meal
doesn't solve the problem you need to
replicate what's really happening like
in real life and what's what would
really happen in real life is you might
go a week or two of back to normal
eating not a surplus but normal eating
so go for five six weeks with your
intermittent fasting lifestyle
aggressively and then take a week of no
fasting or maybe even two weeks of no
fasting where you make sure you get back
up to a normal maintenance level that
way when you do or if you do ever go off
of fasting or get your calories back up
you're not going to rebound okay you're
not going to have that obesity rebound
that the mattador study was ultimately
trying to you know fix its adaptive
thermogenesis it's a totally normal
thing we just have to stay ahead of the
curve so this breaks down intermittent
fasting over 40 I appreciate your time
and also please please even if it's just
a matter of checking them out please
check out thrive down in the description
because they didn't help make this video
possible and they did allow me to create
this awesome bundle for everybody and at
the very least do it as a thank you to
me for creating this video just go check
them out as always if you have ideas for
future videos make sure you put them
down in the comment section


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