Lose Your Gut (Pot Belly) with these Strategies

Lose Your Gut (Pot Belly) with these Strategies

see video - read more

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

I want to make sure you hit that

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you've got new videos almost every

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so you don't want to be missing out all

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

Internet's leading performance nutrition

and fat loss channel we have new videos

on Tuesdays Fridays and Sundays at 7

a.m. Pacific time but we also release

videos just about every single day

nowadays why don't you go ahead and hit

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also want you to go ahead and turn on

that little bell button so you turn on

notifications it'll make it so you

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

what

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

crazy

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

starvation

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

thing

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

restriction

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