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Stop Doing 16:8! The Better Fasting Method for Fat Burning - Alternate Day Fasting For Weight Loss — Transcript

by Dr. Mindy Pelz · 5,261 words · 731 segments · language en · Watch on YouTube

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0:0099 clinical trials, over 6,500
0:05adults studied [music]
0:08every fasting length head-to-head and
0:11fasting compared to [music] calorie
0:14restriction. And one fasting style
0:18[music] reigns supreme and that is
0:22alternate day fasting. And in this
0:25video, I want to show you exactly why
0:28this is [music] being considered the
0:30superior fast. I want to show you how
0:33you can actually do this fast. And the
0:36best part of this is I want to show you
0:38how we can do it [music] together. There
0:41has been so much research on fasting. So
0:44many of you have tried all the different
0:47fasts I've been recommending here
0:49[music] on YouTube and in my books. And
0:52I'm really excited to [music] bring you
0:54the research and the application of
0:56alternate day fasting because it's
0:59easier, it's more effective, [music]
1:02and when we do it in community, it's a
1:04lot more fun. So, here we go. Let's dive
1:07in.
1:11I think first we have to ask ourself
1:15when we fast,
1:18why do longer fasts often get us a
1:22better result? And I think when I go to
1:25answer that question for myself,
1:28there is a unique experience the body
1:30goes through when it has been absent of
1:34food for a while. And one of those
1:36unique experiences is you hit an insulin
1:39floor.
1:41When insulin is in your system, fat
1:44burning shuts down.
1:47So the name of the game for weight loss
1:50is bring insulin down so it can hit the
1:54bottom floor and trigger that fat
1:57burning setting that so many of you are
1:59trying to reach. And when we look at
2:02I've I've done a lot of videos here on
2:04the weight loss drugs. And when we look
2:06at actually the weight loss drugs, there
2:08is a part of the the desire to eat less
2:12that is bringing that insulin floor
2:14down. But you can do it on your own
2:16without the help of the drugs. We just
2:19have to think about getting insulin down
2:22to its bare bottom so that your body
2:26starts to burn fat. Remember how I've
2:28explained over and over again because I
2:30loved saying it this way is that we have
2:33to look at health and our body as a
2:35chemistry experiment experiment. So you
2:38are trying to change chemistry and the
2:40alternate day fasting has this
2:43incredible way to do that. Now let's
2:46look at the science because there's a
2:472025 review. This is a very new review
2:50in the current nutritional reports that
2:52said modified alternate day fasting was
2:55the most effective strategy across the
2:59board. And here's what they found. They
3:01found that people who performed
3:03alternate day fasting, they had an
3:05average weight loss of 11 pounds. That's
3:085 kilograms. They had an average of 3.5
3:12cmters come off their waist and they saw
3:15a 7oint drop in their systolic blood
3:19pressure. Now I know many of you are
3:21going to ask me well what time period
3:22was that? And unfortunately in this
3:24study because it's a metaanalysis
3:26pulling together many studies we have
3:29mixed time periods. But remember the
3:32goal of this metaanalysis this review
3:34was to look at all these fasts head to
3:37head. So, we know it's superior for
3:40weight loss. We know it's superior for
3:42waist circumference and bringing waist
3:44circumference down. And we know it is
3:46superior for bringing systolic blood
3:48pressure down. Now, a lot of you might
3:52think, well, maybe this won't work at my
3:54age. And I've been thinking a lot about
3:55this lately because so there's so much
3:59discussion online about belly fat and
4:02specifically about belly fat for
4:05menopausal women. And in this
4:08discussion, what is emerging and really
4:11breaks my heart is that like a woman
4:14when she after 40 can't lose menopausal
4:17belly fat because it's hormonal. And I
4:20just want to point out that there is a
4:22lot going on in fat accumulation.
4:26And what I'm going to show you as I
4:28break down alternate day fasting is that
4:30when we go longer periods of fasting,
4:34like like the alternate day fasting
4:36guidelines, which is 24 hours of
4:38fasting, what we find is it's long
4:41enough to hit this insulin floor.
4:44Alternate day fasting isn't eating less
4:47every day. It's giving your insulin a
4:50true floor to hit every other day. So
4:55that your body starts to relearn this
4:58metabolic switch.
5:01That's the key to this whole alternate
5:03day fasting is we are training your body
5:06to learn the metabolic switch. How to be
5:09a great sugar burner and how to be a
5:11great fat burner. That's what makes this
5:14fast so superior is because it's
5:17training metabolic flexibility. If you
5:20are at over 40 and you are a woman and
5:23you're looking for HRT to be able to get
5:26rid of the belly flat fat, in some cases
5:29it might work and in many cases it won't
5:32because it does not train metabolic
5:34flexibility. If you are on the weight
5:36loss drugs and you're trying to lose
5:39that midsection belly fat, again, the
5:42you're only metabolically flexible when
5:45you're on the drug. If you get off the
5:47drug, you're not metabolically flexible.
5:49So, this is why I love this style of
5:52fasting. Now, let's dive in to what the
5:55science is saying exactly and why
5:57alternate day fasting outperforms every
6:00other fast. I want you to think in these
6:02terms. Insulin up, fat burning down. So,
6:06if I want fat burning, I got to switch
6:08that. So, alternate day fasting was
6:11built to create a deeper experience.
6:14And because you're repeating it every
6:17other day, that's why you're going to
6:19end up getting the result you have been
6:21trying to get with your typical 168
6:24fasting style. So, let's start there.
6:27They compared alternate day fasting to
6:29168, which is probably the one you're
6:32doing. 16 hours of fasting, 8 hours of
6:35eating. And there was a 25 review that
6:39said that timerestricted eating was
6:42actually the best for reducing fasting
6:45glucose. We love that. Um but it may not
6:49reduce might not initiate fat burning. I
6:54want to repeat this. So when you eat a
6:58little bit every single day, you keep
7:01insulin high. When insulin stays high,
7:05fat burning goes down. When insulin
7:08doesn't come down enough, glucose is
7:10great. Glucose can come down, but we
7:12need insulin to come down. If isn't
7:14insulin hasn't come down, then you don't
7:16go into that fat burning mode. We've got
7:19to be able to create that chemical
7:22reaction. And what alternate day fasting
7:25does and why it outbeats 168 is that it
7:30will allow the insulin floor to hit
7:34increase the fat burning but also what
7:36they found in this 2025 review is that
7:39it brings down total cholesterol, it
7:41brings down triglycerides, it brings
7:42down nonHDL cholesterol and it brings
7:45down systolic blood pressure. So the
7:48longer you go, glucose goes down and
7:51insulin goes down and you're going to
7:53have a better reaction cardio
7:56metabolically. Okay, number two. This is
7:58another common one. We don't we don't
8:00talk about this enough here on my
8:02channel, probably because I don't love
8:04this fast and I love to bring you things
8:06that I like um like I do on myself or I
8:09did or I do with my patients or I do
8:11with my reset academy members. But um
8:14it's 52 5 days of eating whatever you
8:18want. 2 days of not eating at all. So
8:22back to back. Now I have heard many
8:24people including a lot of celebrities
8:26are out on on socials talking about 52
8:30and how they've lost a tremendous amount
8:31of weight with it. But what this review
8:34is showing is that actually the problem
8:38is you're not training the metabolic
8:40switch. So alternate day you eat then
8:44you don't eat for one day then you eat
8:46then you don't eat for one day and that
8:48starts to prime the metabolic switch
8:50which increases your fat burning
8:53capabilities
8:55where when you're doing five days a week
8:57of eating and then two days of not
8:59eating that rhythm doesn't tend to prime
9:02the metabolic flexibility switch that
9:05you are trying to get to be able to burn
9:07fat. Just like the 168, not long enough.
9:10Eight hours of eating might not be long
9:12enough to bring that insulin down, hit
9:13the floor, and start to initiate fat
9:15burning. You are a chemistry experiment.
9:18I It's It's really fun when you think
9:20about that because you don't need to
9:21white knuckle it. You just need to know
9:23which strategy is best for you. Remember
9:26that frequency
9:29and the pattern of that frequency trains
9:32the metabolic switch and 52 is not the
9:36normal pattern that will train the
9:38switch. Alternate day fasting will.
9:40Okay. Number three, very common one that
9:42many of you do which is OMAD. One meal a
9:46day. So what happens with one meal a day
9:51is that the insulin tends to get nudged
9:54up. It's very much like 168. And so a
9:58lot of times insulin can't come down
10:00enough, but when we go to eat one meal,
10:04we become chronically in a state of
10:07chronic undereing.
10:09And so alternate day fasting is so much
10:12better because you have a full day of
10:15eating to get those nutrients in.
10:17Whereas with OMAD, you're trying to fit
10:20all those nutrients into one meal. This
10:23is phenomenal for those of you that have
10:27been asking questions about muscle
10:28preservation, which we're going to talk
10:30about here in a moment. Many of you have
10:32also been asking me about protein. How
10:35do I get all my protein in? Well, if you
10:38are noticing a difference with protein,
10:40alternate day fasting may be much easier
10:44for you. You get the benefits of
10:45fasting. Plus, on the days you're
10:48eating, you are able to eat enough
10:50protein to be able to build muscle if
10:53that's what you're noticing is helping
10:55for you. With OMAD, one of the
10:58considerations they have is that you're
11:00not getting enough protein. You're not
11:01getting enough nutrients in one meal a
11:04day. I think the same argument could be
11:06found with the 168 where you only have
11:08an eighth hour eating window. I also
11:11think this is one of the greatest
11:13challenges of our weight loss drugs
11:15because we can't get enough nutrients
11:18into our body when we're on these weight
11:20loss drugs if we're not really
11:22intentional about it. So, we're back at
11:25alternate day fasting. You're getting
11:27that day and you're that benefit and all
11:29the wonderful things that I'll tell you
11:31here in a moment that come with a
11:3324-hour fast of not eating. And then
11:37you're getting when you eat, you get to
11:38nourish yourself and all the things I've
11:40taught you here about GLP1s and how do
11:42you go fiber, protein, fat, you can
11:45still do that style because you get a
11:48whole day to eat. Are you catching this?
11:50Like it's a really fun way to start to
11:53look at this. With OMAD, you you don't
11:56hit that insulin floor. A lot of you,
11:58especially if you're diabetic,
11:59pre-diabetic, your hemoglobin A1C is
12:02really high, and you're eating one meal
12:04a day, it's not it's just like 168. It's
12:07not enough to bring down glucose and
12:10insulin in order to put you into fat
12:13burning mode. Okay. The fourth thing
12:15they looked at was alternate day fasting
12:19verse regular diets. And the punchline
12:22of the 99 trials was, and this is a big
12:26one because I hear this all the time and
12:28I just want to like I'll put the links
12:29to the the studies that I'm quoting
12:31here, that alternate day fasting was the
12:34only fasting method to beat standard
12:38calorie restriction outright. Okay, so
12:42this is really interesting. So, why does
12:46alternate day fasting work so well uh
12:49and can actually really outperform
12:52calorie restriction? So, when we go into
12:55calorie restriction, one of the
12:57challenges is we're hungry, right? Put
12:59in the the comments if you were one of
13:01those people. We feel deprived and we
13:03feel deprived every single day. I can
13:06tell you I when I was on uh Diary of the
13:08CEO the second time Stephen asked me
13:11about calorie restriction and I said I
13:14don't know a woman on this planet who
13:15has succeeded at calorie restriction. It
13:19is hard to sustain. But with alternate
13:22day fasting, what we know is your mind
13:25is like, "Okay, tomorrow I don't eat.
13:27Today I do eat. And when I do eat, I can
13:30get all those nutrients in that I need
13:32to get in, my protein, my fiber. Okay,
13:34then tomorrow I don't eat." So there's a
13:37really beautiful rhythm here. Now, what
13:40we also know is that when you cut
13:43calories, you never trigger a cascade of
13:47hormones. That is really important. And
13:50when you go into this alternate day
13:52fasting, you do trigger these hormones.
13:56So thing hormones like growth hormone,
13:59growth hormone kicks in usually around
14:0224 hours of fasting and growth hormone
14:05slows down aging and it starts to tell
14:08your body to burn fat. You also when you
14:12do this 24-hour fast on these alternate
14:15days, you also get a ketone burst. And I
14:20will continue to be the voice of every
14:23middle-aged woman needs a dose of
14:25ketones. And so ketones fire up the
14:28brain. They help with mental clarity.
14:31And you know what they do? They preserve
14:33muscle and they turn down hunger. So
14:37it's really interesting to me. Again, a
14:39lot of the criticism on fasting is this
14:42nutrient depletion. And when we look at
14:45through the lens of alternate day
14:46fasting, we go, "Wait, wait, we can get
14:49our nutrients in and we can make these
14:51hormonal changes." It's a really fun way
14:54to look at this. So, what's actually
14:56happening in your body with alternate
14:59day fasting? And I want to take this
15:01hour by hour and I want to look at three
15:04very specific mechanisms. And I'm then
15:06I'm going to go into how you do it and
15:08how you can do it with us. So one thing
15:10I want you to think about is we are do
15:12eating one day and then we are fasting
15:14and then we're eating one day and then
15:16we're fasting. So when you go 0 to 12
15:20hours without food, this would be
15:23considered intermittent fasting. You
15:25burn through the food you eat and maybe
15:28some stored sugar from the last meal
15:30that you ate and insulin starts to come
15:33down. When you go to 12 to 24 hours of
15:38fasting, your glycogen starts to run
15:41low. Glycogen is stored glucose and
15:45insulin will hit the floor. So, this may
15:48this explains to me why some of you can
15:51do a 15-hour fast, drop a lot of weight,
15:54and some of you do a 15-hour fast and
15:56you notice nothing. So, put in that
15:58comments if you're in fall into one of
16:00those camps. It's all based off of
16:03getting glucose and insulin down enough
16:06so that you can stimulate glycogen,
16:08which will speed up the fat burning. So,
16:11at 0 to two, 12 hours, you're just
16:14burning through the recent food. 12 to
16:1724. Okay, now we're going to those
16:20stores and insulin is coming down and
16:23hitting a floor. And when that insulin
16:26hits a floor, there are three three
16:28hormonal changes that happen. One are
16:30ketones. Ketones are a signaling
16:34molecule. They calm inflammation. They
16:38steady energy. They quiet appetite. They
16:42signal to the brain we are in a food
16:46deficit state. Go ahead and turn on the
16:50other mechanisms in the body that keeps
16:52this brain sharp. Go ahead and turn on
16:55some of the cellular cleanup like
16:57autophagy so that we can clean out the
17:00cells that might end up becoming zombie
17:03cells that age you faster or cancer
17:05cells. And they also, like I said, go to
17:10preserve muscle because back in the
17:13primal days, if you had gone 12 to 24
17:17hours without food, you needed to get up
17:20and move and go find food. So muscle
17:23preservation was really important. So
17:26the first thing you're getting in
17:27alternate day fasting that you may not
17:30get in all these other fasts are
17:32ketones. Okay. Second thing is growth
17:35hormone. Let me know in the comments if
17:38you want to learn more about growth
17:40hormone because it's a really growth
17:42hormone is a fascinating hormone and I'd
17:45love to do more videos on it if you all
17:47are interested. A single 24hour
17:52fast significantly raises growth
17:55hormone. The a research study done years
17:58ago said that it's about a 1300%
18:02increase in growth hormone when you
18:05haven't eaten in 24 hours. And that is
18:08independent of weight loss. Growth
18:10hormone protects muscle. Growth hormone
18:14speeds up fat burning. Growth hormone
18:17slows down aging. So this alternate day
18:21fasting, we're getting more growth
18:22hormone. Third mechanism that happens on
18:25this fasting day is autophagy.
18:28And this was bas based off a 25 review
18:31in nutrients journal publication. And it
18:35said that an extended fasting window
18:39like 24 hours ramps up cellular cleaning
18:44and immune system renewal. So, when you
18:47are doing this every other day, what's
18:51happening is you're bringing
18:52inflammation down. You're cleaning up
18:54your body. You're getting those ketones
18:56to sharpen the brain. You're slowing
18:58aging down and fat burning is increasing
19:02with the the ad of growth hormone. So,
19:06you are retraining your metabolism.
19:10So this 25 review, I'll put the link in
19:13the bottom, says that fasting this way
19:16is a metabolic reprogramming,
19:19not a calorie math. You are retraining
19:22your metabolism with this alternate day
19:25fasting. Okay. So, have I got you
19:28interested? Let me know if you're going
19:29to fast with us. In fact, if you're
19:31going to fast with us, we are about to
19:33do fast training week. Fast [snorts]
19:35training week starts on July 6,
19:37depending on when you're watching this
19:38video. And we have a whole guide, free
19:41guide that goes with it. Just put
19:43companion guide in the comments and my
19:46team will send you a link and everything
19:47that I'm stating in this video will map
19:50out how you can join us together and we
19:52can do this fast as as a group. If you
19:56are worried about going 24 hours without
19:59food, I want you to think about doing a
20:02modified calorie content on that day to
20:06start. I know I just said it's not the
20:09best for calorie counting is not as good
20:11for weight loss and for waist
20:13circumference and for blood pressure,
20:16but I want to make sure that you're not
20:18white knuckling your alternate day
20:21fasting experience. So, if that is you,
20:23what you're going to do is you're going
20:25to keep your calories under 500
20:28calories. So, one day you will eat
20:32whatever you want. We'll talk about that
20:34in a moment. Next day you're going to
20:36eat 500 calories of food, mostly protein
20:39and vegetables. I would stay off of
20:41carbs and then the next day you will eat
20:44whatever you want. So those are for
20:46people who are like really new to
20:47fasting and they're nervous about going
20:5024 hours. If you are somebody who's
20:52fasted a while, then what you're
20:54literally doing is eating one day, not
20:57eating the other day, eating one day,
21:00not eating the other day, doing that for
21:02seven days. for fast training week. We
21:04are doing it for five days. You can have
21:07you can have coffee. Yay. You can have
21:09tea. You can have sparkling water. You
21:12can have element tea, which we'll talk
21:14about here in a second. They have a new
21:16they come in cans now, which is really
21:18cool. Um, so, but if you want to have
21:21that deep ketone, deep growth hormone,
21:24deep autophagy experience, then you're
21:26going to want to do this second level.
21:28This is the way I know alternate day
21:30fasting, but I know we have a lot of
21:32newbies here and I want to make sure I
21:34gave you a like an like an easier one to
21:36do to sort of warm yourself up. So, you
21:39would do on the on the fasting day, you
21:42would do 500 calories. Now, on the
21:45eating days, what are we going to do?
21:48I'm a huge fan of what I call the primal
21:51menopausal diet. I wrote about it in Age
21:54Like a Girl. For those of you who have
21:55the book, it's on chap on page 106.
21:59And with the primal menopausal diet, you
22:02are eating animal meats if you eat that.
22:05You can do lean meats. You can do fish
22:07and seafood. You can do any kind of
22:10fruits and vegetables. We're not even
22:11looking at glycemic indexes here. Um,
22:14you can do nuts and seeds. And you can
22:16have uh a lot of roots and uh root
22:18tubers. And like I said, any vegetable
22:21you want. You can also have legumes. So,
22:24there's a lot there. I just don't want
22:25you eating breads, cakes, pastas,
22:28cookies. It's all in the companion
22:29guide. Just put it companion guide and
22:31we'll send it to you. So, let's just go
22:35with the I don't eat one day and then I
22:37eat the primal menopausal diet the next
22:40day. And so, that you're getting you're
22:43priming that switch going back and forth
22:46and back and forth. For those of you who
22:48want to integrate this into your
22:51lifestyle routine, which I highly
22:53recommend, but you're new to this, I
22:55would recommend that you slowly ramp
22:57yourself up. So, week number one, you
23:01are going to do one day of 24-hour fast.
23:04Then week number two, you're going to do
23:06two days, but they're not consecutive.
23:08Remember, we already decided that
23:09doesn't work. And then week three,
23:11you're going to do three days of
23:12alternate day fasting. They're just not
23:15consecutive.
23:16So, and how long do you do this? Most
23:18research says 8 to 12 weeks of alternate
23:21day fasting can have a dramatic effect
23:24on your overall metabolic health. Now, I
23:28want to talk to those of you that find
23:30fasting stops working because a lot of
23:34times when fasting stops working, it's
23:36because you do need to shake it up and
23:38you need to hit this insulin floor. So
23:42remember that if you are stuck, and this
23:44is a big one, those of you who are like,
23:46I've got stubborn belly fat, I'm having
23:48afternoon crashes, the food noise is
23:51going through the the roof. I want you
23:54to use this alternate day fasting as a
23:57tool to unstick yourself. Now, what
23:59about those of you who are like, well, I
24:01don't want to lose muscle. I think I've
24:02already addressed it, but I just I get
24:04this so much. So, there was a 24 random
24:09control trial in Frontiers in Nutrition
24:12that said, check this out, alternate day
24:14modified fasting in women decreased
24:17weight, decreased waist, decreased body
24:20fat, and had no significant loss to
24:23skeletal muscle or fat-free mass. And
24:27they claimed that it was because of the
24:30human growth hormone surge. When you get
24:32more growth hormone, it protects
24:34skeletal muscle. Some of you are worried
24:37that when you go longer fasts like this
24:3924-hour fast that you can get brain fog.
24:42Well, there was a 26 random control
24:45trial study in the Journal of Health
24:46Psychology that said um women who were
24:50new to FA fasting showed no drop in
24:52cognitive performance or mood. Go watch
24:55the video, the podcast interview I did
24:58with metabolic psychiatrist Georgia Edy
25:00where she talks about especially women
25:02in middle age really need those ketones
25:05to sharpen their brain. Um, some of you
25:08are worried it's just going to feel
25:10awful, but the most people who fail at
25:14fasts don't have a strategy. So some of
25:17the strategy is that you need to be sure
25:19that you are taking more minerals.
25:22Another strategy might be that you need
25:24to lean in to the primal menopausal diet
25:27on the days off so you're eating good
25:28quality food. I've really seen this over
25:31and over again where people who are
25:33eating poorly and then they do a fast
25:36one day um they really struggle but when
25:38they're eating really well to stabilize
25:40their blood sugar, they actually will do
25:42incredibly well on the day off. Uh my
25:45first exposure to alternate day fasting
25:48was a researcher who wrote a book years
25:51ago called the uh every other day diet.
25:53She took a group of people over a course
25:56of a year. And what she found was that
26:00and had them do alternate day fasting
26:02and told them they could eat whatever
26:04they wanted on the days like if they
26:06were eating fast food, eat fast food.
26:08Eat whatever you want on those days. I'm
26:10not recommending that. But if that was
26:13you or or or in this study, what they
26:16were saying is that by the end of the
26:18year, everybody's food preferences had
26:20changed. Their body weight had gone
26:22down, their waist circumference had gone
26:24down, blood pressure had gone down,
26:26cholesterol and triglycerides had gone
26:28down, that everything improved from this
26:31alternate day fasting. And that was like
26:33a 10 year ago book and study. So it
26:36feels awful. You have to remember that
26:39sometimes you need a strategy like
26:41adding in minerals. Sometimes you need a
26:43strategy like cleaning up your diet on
26:45the on the days you're eating so that
26:47the days you're not eating, you're
26:49making sure that your body is doing
26:51exactly what you want it to do. Here are
26:54five steps that you can start to
26:56implement now if you want to alternate
26:58day fast. And then I want to go into how
27:01you we can do it together as a
27:02community. So, I already said step one,
27:05you're going to make sure you start with
27:06one day a week. If you can go all 24
27:09hours, that's great. What I used to do
27:11in my clinic all the time is I would
27:13say, "Okay, go se one day a week, go 17
27:15hours." And then I would ask my
27:17patients, "How are you doing?" And if
27:19they were like, "Easy. Next week, okay,
27:21go 24 hours." If they said, "No, it's
27:24actually really hard," then what I would
27:27do is I would say, "Okay, how about we
27:28try 19 hours the next week?" So some of
27:31you might need to just start with one
27:33day a week and slowly over time stretch
27:35it to 24 hours. So it's really balls in
27:39your court. Other people just want to
27:41dive right in. Step n number two is you
27:43want to time your fast with your
27:46biology. So what this means is you want
27:50to make sure um that if you're you want
27:52to fast like a girl. So don't do it the
27:55week before your period. Don't do it
27:56during ovulation if you still have a
27:59period. Um, also make sure that you have
28:03a free schedule. Start. If you're going
28:05to do every other day, make sure that
28:07you are not doing it on days that you
28:09have a lot of stress or you have a lot
28:11of social events. Step number three is
28:14that you want to protect your minerals
28:16every single day. Element tea is a drink
28:20that was actually made for fasters
28:23originally. It has sodium, potassium,
28:25and magnesium in it. These are the key
28:27electrolytes that or minerals that go
28:29down when you go into a fasted state.
28:33So, yes, you can drink this on the day
28:35off that you're not eating. You can have
28:37one of these. They come in packets. So,
28:39we'll put in the companion guide
28:41discount codes and how you get this
28:42stuff. Um, okay. Step number four is
28:46that you've got to make sure when you're
28:47eating that you're eating good food.
28:49Otherwise, the day off is going to be
28:50bad. So, I've done a lot of videos on
28:53that here. And so, let's make sure that
28:55you don't go through the fast food
28:57drive-thru and that you're actually
28:59eating plenty of protein, uh, plenty of
29:02fiber, plenty of fat. Uh, we talked
29:04here, we've talked a lot about olive oil
29:06and how to make sure that you're getting
29:09enough omega-3s. So, all those
29:11principles still still are here for you.
29:14Okay. Step number five, do it in
29:15community. I have a new phrase that I've
29:17been thinking a lot about is what we we
29:20have a tendency to DIY our health. do
29:23our health for ourselves. We just, oh, I
29:25can do this all on my own. I don't think
29:27health should be done on on your own. It
29:29should be done together. I'd prefer that
29:31you did dit it. Do it together. And so,
29:34when you do it in community, what
29:36happens is you see what's possible and
29:39you see other people that are likeminded
29:42that are trying to do it with you. So,
29:45this is what we're going to do. Fast
29:47training week starts July 6th and
29:50Monday, Wednesday, Friday of fast
29:52training week, you will eat the primal
29:54menopausal diet and Tuesday and Thursday
29:58you will be your 24hour fast days. Um,
30:02this would be an example of true
30:04alternate day fasting. Now, there is no
30:08fee for it. Like I said, just put
30:10companion guide in the comments and
30:12you'll get the free guide and we can do
30:14it here together on YouTube. You all can
30:17support each other. Go to the community
30:18page um and answer some of the questions
30:21and comments and and posts we put there.
30:23If you're needing more help, you can
30:25also join my reset academy, which is a
30:28membership group where they are doing it
30:29together with a team of coaches. So, if
30:31you need that kind of support, just put
30:33reset academy in your comments and my
30:36team will send you a link. Again, I'm
30:38going to go back to this idea that
30:40whatever path you choose, community is
30:43key. And one thought I want to leave you
30:46on, which [music] is that fasting still
30:50works despite the fact that there have
30:53been a lot of arrows [music]
30:54pointed at fasting. Despite the fact
30:57that the media is not happy with
30:59fasting, despite the fact that
31:01influencers are getting paid uh by big
31:04pharma [music] to support GLP1 usage. So
31:08you try it. You tell [music] me. you be
31:10the the boss of your own health and see
31:13how this alternate day fasting works
31:15because I sit here 10 years later after
31:18giving thousands of videos to you all
31:20and I can tell you that I am still a fan
31:23of fasting and there are a lot of ways
31:25you can fast and this one is one of the
31:28best ones. Put in the comments if you're
31:30joining me and I can't wait for you to
31:33see how powerful you are and how you
31:36don't need to spend thousands of dollars
31:38to lose weight. you are stronger than
31:40that. You have come with a lot of bells
31:43and whistles in your body. You just need
31:44to know how to use those bells and
31:47whistles. So, looking forward to doing
31:49this fast with you. And as always, I
31:51hope that helps. If you like this video,
31:54you're definitely gonna want to check
31:56out the next

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