00:00:00
so out of anything you could possibly do
00:00:02
for your health fasting and in minute
00:00:05
fasting are the most important things
00:00:07
you can do there's nothing else that
00:00:09
even comes close in creating more Health
00:00:12
now on the flip side snacking and
00:00:15
continued eating is the worst thing you
00:00:17
can do for your health so today I'm
00:00:19
going to show you the basics of how to
00:00:21
do intermittent fasting actually it's
00:00:24
not necessarily just for the beginners
00:00:26
it's for advanced people too because I
00:00:28
found that if you're running into a
00:00:30
plateau or things aren't going as smooth
00:00:33
um you need to go back to the basics all
00:00:36
right let's get into the meat and
00:00:37
potatoes of fasting well we probably
00:00:39
shouldn't talk about potatoes how about
00:00:40
the meat in cauliflower of fasting what
00:00:43
we're trying to do is we're trying to go
00:00:45
from sugar burning to fat burning a big
00:00:49
confusion that a lot of people have when
00:00:51
they're fasting is they think their body
00:00:53
is starving they think it's not eating
00:00:55
but in reality your body is eating when
00:00:57
it's not eating it's finally eating its
00:01:00
own fat that is why the best indicator
00:01:04
to know that it's working is your
00:01:07
appetite gone okay if your appetite is
00:01:11
going away and you don't have any more
00:01:12
appetite and you're not hungry anymore
00:01:14
guess what it's working and it makes it
00:01:16
a lot easier to stick to if you don't
00:01:18
have an appetite so the principle that
00:01:22
I've talked about in other videos is you
00:01:23
have to get healthy to lose weight not
00:01:26
lose weight to get healthy that means
00:01:29
that we're not necessarily focused on
00:01:31
weight loss weight loss will come after
00:01:34
you get healthy but a better indicator
00:01:37
for success is your ability to fast
00:01:41
comfortably because you're not hungry
00:01:43
like right now it's 12:00 noon I haven't
00:01:45
eaten since yesterday at about 6:30 am I
00:01:49
hungry I'm not hungry I am absolutely
00:01:52
not interested in any food at all I
00:01:55
don't want to eat anything right now the
00:01:57
first meal that I have will be roughly
00:01:58
about 33 30 today and even then I could
00:02:01
probably fast longer just because I've
00:02:03
been doing it for a long time but you
00:02:05
want to get into a condition where the
00:02:08
food is no longer controlling you you're
00:02:11
controlling your food so many people are
00:02:14
into this this situation where the food
00:02:17
is literally controlling their life and
00:02:19
it's destroying their life all right so
00:02:21
the first thing you need to do is Skip
00:02:24
breakfast okay or start to push your
00:02:27
breakfast further further
00:02:30
towards lunch okay so when you wake up
00:02:32
in the morning ask yourself are you
00:02:34
really hungry or are you just eating out
00:02:36
of habit chances are you're not going to
00:02:39
be hungry for breakfast so don't eat so
00:02:42
the rule of thumb is don't eat if you're
00:02:44
not hungry okay now to help you not be
00:02:47
hungry uh for breakfast you have to make
00:02:50
sure that you keep your carbs down for
00:02:53
your lunch in your dinner because if you
00:02:55
have carbs in your lunch or your dinner
00:02:58
guess what the next day you're going to
00:03:00
be hungry in the morning but if you keep
00:03:03
your carbs low and I'm talking about
00:03:05
roughly about maybe 20 grams maybe 30
00:03:08
grams then you're not going to be hungry
00:03:10
in the morning the other thing that you
00:03:12
can do is you can also do the
00:03:13
Bulletproof Coffee you can add either
00:03:15
butter to your coffee or MCT oil butter
00:03:18
is very satisfying and MCT oil will turn
00:03:21
into ketones so it's going to be a lot
00:03:23
easier to go all the way up until your
00:03:24
first meal at noon so depending on if
00:03:26
you drink coffee or not if you don't
00:03:28
drink coffee just do a tablespoon of MCT
00:03:31
oil that's a type of extract from
00:03:33
coconut oil that turns into ketones very
00:03:36
very fast so the other thing you have to
00:03:38
realize is that all these hormones are
00:03:41
on rhythms or waves okay and the
00:03:44
cortisol
00:03:46
hormone Peaks at 8:00 in the morning so
00:03:50
you may find that you're hungry in the
00:03:53
morning because of a cortisol Spike but
00:03:57
you're not really hungry it's just a
00:03:59
hormonal uh shift and a sensation that
00:04:02
you get so the next thing I'm going to
00:04:05
recommend is if you have this minor
00:04:08
hungry feeling just ignore it ignore the
00:04:13
hunger nine times out of 10 it will go
00:04:16
away okay and that's just because
00:04:19
there's certain hormonal shifts
00:04:20
happening in the body that are creating
00:04:22
that sensation but just ignore it now if
00:04:25
you ignore it and it doesn't go away and
00:04:28
you feel dizzy tired weak then you need
00:04:31
to eat but you really need to be able to
00:04:33
tell the difference between hunger and
00:04:36
time to eat but realize as you start
00:04:39
doing this it's going to get easier and
00:04:41
you won't have any hunger in the morning
00:04:44
unless you consume carbohydrates all
00:04:46
right the next little thing I'm going to
00:04:48
say is at this uh first meal uh make
00:04:51
sure you add some fat at the end of the
00:04:52
meal that can be peans or olives or some
00:04:56
Nut Butter it could be peanut butter it
00:04:57
could be breed cheese could be fatty
00:05:00
meat could be any of those why do you
00:05:03
want to add fat because when you start
00:05:05
doing in a minute fasting you haven't
00:05:06
adapted yet and so you need the fat to
00:05:10
help you go longer to feel satisfied so
00:05:13
you can fast longer because the fasting
00:05:16
itself and the combination of low carbs
00:05:19
is really what's going to help you start
00:05:21
to adapt to this new machine in your
00:05:24
cells that's burning
00:05:27
fat so the same thing with dinner
00:05:30
you want to add fat at the end of the
00:05:31
meal now the next point I'm want to
00:05:33
bring up is this U whole thing about
00:05:36
healthy keto okay what is healthy keto
00:05:39
well uh healthy keto is not just going
00:05:42
in a low carb it's using quality foods
00:05:44
that are higher in nutrients because the
00:05:47
last thing you want to do is end up
00:05:49
looking like a crackhead and I'm being
00:05:50
very sarcastic but some people when they
00:05:52
lose weight they they sort of look very
00:05:55
unhealthy their hair is dried out uh
00:05:59
they look older we want you to look good
00:06:02
as you do the ketogenic diet and look
00:06:04
younger okay have that healthy glow so
00:06:08
that's a combination of low carb fasting
00:06:12
and just healthier ingredients so
00:06:14
there's such a thing as dirty keto where
00:06:16
you're not paying attention to the
00:06:19
quality and you're eating at a fast food
00:06:22
restaurant or fast food and yeah it's
00:06:25
low carb because you're not eating the
00:06:26
bun but it's very very low quality food
00:06:29
don't recommend that all right so this
00:06:31
first meal and second meal is called
00:06:34
your eating window out okay so let's
00:06:36
just pretend your first meal is at noon
00:06:38
and your second meal is at 6 o' so that
00:06:41
would be roughly a 6-hour eating window
00:06:44
now when you first start out you could
00:06:48
potentially eat during this window
00:06:50
through here okay have a snack if you
00:06:52
want but I would recommend or challenge
00:06:55
you to not do that because that way we
00:06:58
get some fasting between these meals too
00:07:00
and that will help you the snacking is
00:07:02
the biggest killer for uh progress
00:07:06
because the snack stimulates insulin
00:07:08
every time you eat you stimulate this
00:07:10
thing called insulin and what we're
00:07:12
trying to do is fix insulin resistance
00:07:15
which was created by a high level of
00:07:19
insulin for a long period of time which
00:07:21
comes from constant eating and eating a
00:07:23
lot of carbohydrates now if you do a
00:07:26
6-hour eating window that gives you an
00:07:28
18-hour fasting cycle that's pretty good
00:07:31
if you could do 18 hours of fasting
00:07:34
you're GNA see some amazing results
00:07:37
especially with your brain you're going
00:07:39
to grow new brain cells and so your
00:07:41
cognitive function your focus your
00:07:43
memory your ability to keep your
00:07:46
attention your creativity all is going
00:07:48
to improve as well as your mood you're
00:07:51
going to be happier if you were
00:07:52
depressed you're going to feel much much
00:07:55
better just because your brain is
00:07:57
healing plus your immune system is going
00:07:59
to get stronger you actually grow new
00:08:01
immune stem cells in your bone marrow
00:08:04
which is really cool inflammation goes
00:08:06
way down and you start getting
00:08:08
rejuvenated you start healing faster all
00:08:10
sorts of amazing things happen all right
00:08:12
so now here's another problem we need to
00:08:15
resolve at night okay I know this might
00:08:19
be hard to believe but there are some
00:08:21
people out there that have a hard time
00:08:23
not snacking at night now we're not
00:08:26
talking about you you probably know
00:08:28
people or friends family members but
00:08:30
this snacking at night has to go it's
00:08:34
called grazing I was a professional
00:08:36
snacker at night I would basically after
00:08:39
dinner eat constantly until I went to
00:08:43
bed it was constantly putting things in
00:08:46
my mouth and uh you know nuts uh apples
00:08:49
um chips you name it that was me so
00:08:53
popcorn oh my gosh and that that's very
00:08:56
very bad so we want to get rid of the
00:08:59
snacking how do we do it well we use
00:09:03
what's called self discipline we have to
00:09:07
make sure we don't buy any snacks
00:09:08
anymore so they're not available to us
00:09:11
you want to stay busy because if you're
00:09:13
idle and just sitting there maybe
00:09:14
watching TV it's going to be more
00:09:16
difficult but I really think that what's
00:09:18
going to help you is this dinner making
00:09:21
sure that you have a very big dinner
00:09:24
with this fat so you're actually really
00:09:27
full and you don't feel the need for any
00:09:30
additional things but just realize if
00:09:32
you're like me and everyone else you
00:09:34
probably have insulin resistance which
00:09:36
means you can't absorb nutrients as well
00:09:40
as you should so even though you eat and
00:09:43
you're full you might not feel satisfied
00:09:46
there's a difference feeling satisfied
00:09:48
is going to happen once the insulin
00:09:50
resistance goes away and especially if
00:09:52
you're eating a lot of nutrient-dense
00:09:54
foods there are some things you can do
00:09:57
that will also improve that one Point
00:10:00
apple cided vinegar okay maybe a t
00:10:03
tablespoon in your water for dinner
00:10:07
Appley of vinegar has acetic acid the
00:10:10
biggest benefit of acetic acid is to
00:10:13
make insulin more sensitive to help your
00:10:16
blood sugars so it's going to actually
00:10:17
help you reduce insulin that's why it
00:10:20
can help you lose weight but it'll also
00:10:22
help your appetite it'll help actually
00:10:25
insulin work better so you absorb more
00:10:26
nutrients and you'll be less hungry so
00:10:28
apple cider of vinegar in your water is
00:10:30
really good I would also while you're at
00:10:32
it add some lemon to your water lemon
00:10:35
juice okay maybe um a teaspoon maybe a
00:10:39
half of a lemon maybe a whole lemon this
00:10:41
way you can have things like vitamin C
00:10:43
if it's fresh or citric acid that can
00:10:45
help reduce kidney stones and if you're
00:10:48
at risk for gout U because sometimes
00:10:50
when you're doing fasting your uric acid
00:10:53
goes up which acts as an antioxidant but
00:10:56
it can flare up gout so just add the
00:10:59
lemon and apple cett of vinegar in your
00:11:01
water when you drink this for dinner
00:11:03
another suggestion are these things
00:11:06
called vegetables okay I highly
00:11:10
recommend you consume more vegetables
00:11:12
and I'm talking about like a big salad I
00:11:14
will do my big salad either in the first
00:11:17
meal or the second meal now my my meal
00:11:21
is actually about right here so I might
00:11:23
eat at 3: and then at 6 so I have a very
00:11:25
very short in eating window it's hard
00:11:28
for me to eat all the calories in one
00:11:29
meal so I spread it out within like
00:11:31
maybe three maybe four hours but that's
00:11:33
just me I just want to focus right now
00:11:35
on not necessarily going Beyond this 18
00:11:38
and six but let's say you're eating at
00:11:40
12 and 6 to make it easy you can add a
00:11:43
salad right here and a salad right here
00:11:46
or you can just have a very big salad
00:11:48
the salad that you eat uh should be uh
00:11:50
eaten in the beginning of the meal why
00:11:53
because if you eat the protein first I
00:11:56
have found that the chances of you
00:11:58
eating that salad are going to be slim
00:12:00
to none because you're now filled up
00:12:02
with the protein so I always recommend
00:12:04
eat the salad first and then eat your
00:12:06
protein and fat second it seems to work
00:12:09
uh but again uh that's just a minor
00:12:11
point now why do we need the salad well
00:12:13
it's going to give you more potassium
00:12:15
and magnesium which is going to help
00:12:18
that insulin problem I talked about also
00:12:21
it's going to give you energy also it's
00:12:23
going to pre prevent cramping in your
00:12:26
legs and it's going to prevent keto
00:12:29
fatigue etc etc the fiber and the
00:12:33
vegetables uh feeds the
00:12:35
microbes and that's what the microbes
00:12:37
live on so you're feeding your microbes
00:12:39
they get to eat something and then what
00:12:41
they do is they change it into a type of
00:12:45
fat which actually is really good for
00:12:48
your blood sugars so I found that if I
00:12:53
don't consume large salads that I don't
00:12:56
feel quite right in fact it's harder to
00:12:59
into keto and um it's not going to go as
00:13:03
smooth also the vegetables are really
00:13:05
good for your liver and you're just
00:13:06
going to feel cleaner if you do
00:13:09
that and you can switch it out you can
00:13:12
have just vegetables okay sometime or
00:13:15
just a salad other time if you do the
00:13:18
vegetables you don't need the quantity
00:13:20
you don't need 10 cups of like broccoli
00:13:21
right so you do smaller maybe half the
00:13:23
amount and then uh for salad because
00:13:26
it's it's not as dense uh you can have
00:13:29
more of that the salads the appside of
00:13:31
vinegar eating more fat at the end of
00:13:33
the meal is going to help you avoid this
00:13:36
snacking now I want to just mention
00:13:38
something about cholesterol because um
00:13:40
this question keeps coming up over and
00:13:42
over and over and over again uh what
00:13:43
happens if my cholesterol goes up it
00:13:45
happens with a percentage of the
00:13:48
population usually it goes down but in
00:13:50
some people it goes up like my wife and
00:13:53
um people are concerned they go to the
00:13:55
doctor and like oh my gosh my
00:13:57
cholesterol is high because I'm eating
00:13:58
all this fat F Well if you really
00:14:01
understand what's happening it's not
00:14:03
going to be that scary because when you
00:14:05
burn fat a certain portion of that fat
00:14:08
is uh cholesterol so it's composed of
00:14:12
triglycerides which you use for
00:14:15
energy but also cholesterol which you
00:14:17
don't use for energy you don't burn
00:14:19
cholesterol so the cholesterol and the
00:14:21
fat has to come out has to go somewhere
00:14:24
right I mean the whole goal is to burn
00:14:26
your fat Reserve so we have to get the
00:14:28
clust out somehow so it has to go
00:14:31
through this thing called the liver okay
00:14:34
it comes to the liver and uh if you
00:14:36
don't have enough liver function or you
00:14:38
don't have enough bile uh for some
00:14:41
reason let's say you don't have a
00:14:43
gallbladder or let's say you you have a
00:14:46
fatty liver and you're not producing
00:14:48
enough
00:14:49
bile then you may have a little backup
00:14:52
of cholesterol so the more bow you have
00:14:55
the the easier it is for your body to
00:14:57
get rid of this excess cholesterol
00:14:59
but even the fact that your cholesterol
00:15:00
is high and you don't have the bile to
00:15:03
break it down or get rid of it as fast
00:15:05
as you would like realize if you went to
00:15:08
do an advanced lipid profile test and
00:15:11
you found that you have high
00:15:14
LDL there's a couple different types of
00:15:17
LDL and you're going to find that the
00:15:19
high LDL that you have is the large
00:15:22
particle size it's not the small dense
00:15:25
uh type of LDL so the small dense type
00:15:28
is the dangerous one you're not going to
00:15:30
find that you're only going to find that
00:15:32
if you're doing high carbs okay so I
00:15:36
wouldn't worry about it but if you are
00:15:37
concerned you can do the test and you
00:15:38
can see for yourself and I included a
00:15:41
video of my own wife having high LDL and
00:15:44
I explain that thoroughly now the other
00:15:47
thing that I want to mention which is
00:15:49
the icing and the cake or well I
00:15:50
probably shouldn't talk about cake but
00:15:52
when you do intermittent fasting and
00:15:53
keto together within 14
00:15:56
days 50%
00:15:59
of the fat in your liver is going to be
00:16:01
gone that is huge that is exciting as
00:16:05
long as you don't eat that icing on the
00:16:07
cake of course all right a couple other
00:16:09
things I'm going to show you about this
00:16:11
uh fasting thing um green tea very very
00:16:16
very awesome to uh drink through the day
00:16:19
because green
00:16:21
tea helps insulin resistance okay it'll
00:16:24
allow you to fast longer now there's
00:16:27
other types of tea or herbs that are in
00:16:30
tea that are also really good for blood
00:16:32
sugars that will help reduce appetite uh
00:16:35
like green tea will like cinnamon tea
00:16:38
using the herb Garcinia jining Ginger
00:16:42
are all really good to lower your
00:16:44
appetite so that's just an extra little
00:16:46
tip if you exercise okay I'm going to
00:16:50
recommend you not do any type of
00:16:53
preworkout drink with a carbohydrate or
00:16:56
even protein I wouldn't recomend any
00:16:59
post drink or taking any amino acids
00:17:03
while you're working out before or after
00:17:06
why because here you are you just worked
00:17:08
out and you created this amazing effect
00:17:11
with growth hormone and as soon as you
00:17:13
start eating something you basically
00:17:16
kind of nullify a lot of those results
00:17:18
especially if it's carbohydrate and even
00:17:21
if it's protein okay you're doing some
00:17:24
protein powder so realize as far as the
00:17:28
nutrient
00:17:30
around that exercise especially amino
00:17:33
acids you're going to get enough amino
00:17:34
acids from the meals okay so you don't
00:17:37
have to worry about putting back these
00:17:38
amino acids because really most of them
00:17:41
tend to even just turn the sugar like
00:17:43
the branch amino acids so I wouldn't
00:17:45
recommend uh eating around that exercise
00:17:48
keep your fasting consistent okay the
00:17:51
other point I want to bring up is
00:17:53
supplements uh when people fast a lot of
00:17:56
times they have symptoms like keto
00:17:57
fatigue keto flu they might get cramps
00:18:01
they might have thyroid
00:18:02
symptoms all that means is that you're
00:18:06
probably deficient in certain nutrients
00:18:08
because the demand for certain nutrients
00:18:10
go higher and maybe you haven't been
00:18:12
eating nutrient-dense foods for a while
00:18:14
so what you need to do is just make sure
00:18:17
you just take B vitamins natural ones I
00:18:19
recommend nutritional yeast and
00:18:22
electrolytes and I would recommend an
00:18:24
electrolyte powder that also has trace
00:18:27
minerals I'll put a link down of the one
00:18:29
that I recommend that way you can get
00:18:31
the trace minerals and the electrolyte
00:18:35
minerals with high amounts of potassium
00:18:37
which is going to help you potassium is
00:18:39
needed in large amounts in the body I'm
00:18:41
talking like 4700 milligrams
00:18:44
so sometimes if you can't do a lot of
00:18:47
salad this is a good little backup plan
00:18:49
but if you do the supplements okay with
00:18:52
inent fasting and especially prolonged
00:18:55
fasting you can easily avoid keto
00:18:58
fatigue keto flu thyroid symptoms all
00:19:02
right so now let me just cover a couple
00:19:05
mistakes that people make
00:19:07
um a small snack let's say you're doing
00:19:10
keto and you're like you're on a roll
00:19:14
I'm just going to fast all day long so
00:19:15
instead of um doing the fasting and
00:19:19
waiting to your big meal I'm just going
00:19:21
to do maybe a little snack just to kind
00:19:24
of push me through thinking that doing a
00:19:27
little snack or lower calories is going
00:19:30
to get me by and I'll be fine with that
00:19:32
but realize that the snacks especially
00:19:36
the protein ones like if you did like a
00:19:39
scoop of peanut butter for example you
00:19:41
what's going to happen is you're going
00:19:42
to spike insulin it's a protein protein
00:19:45
triggers insulin not as much as carbs
00:19:47
but it will and then guess what about an
00:19:50
hour and a half you're going to be
00:19:51
hungry it's going to throw you off your
00:19:54
plan so there's really only two things
00:19:58
that won't stimulate
00:20:01
insulin fiber and
00:20:04
fat protein will so if you have to snack
00:20:09
on
00:20:11
something do either pure fat as in like
00:20:14
MCA oil okay or that Bulletproof
00:20:17
Coffee or Fiber something very fibrous
00:20:22
like celery for example without the
00:20:25
peanut butter or some greens okay now
00:20:28
some of you are going like I'm not going
00:20:29
to do that because that's not very
00:20:30
pleasurable but I'm just telling you
00:20:33
that a mistake that people make is doing
00:20:35
this little protein snack as I interview
00:20:38
people and find out why it's not working
00:20:41
um I find out there well I'm sort of
00:20:43
doing keto with a couple little snacks
00:20:45
through the day and that type of thing
00:20:47
so just realize that that's why your
00:20:50
results are not going to be where you
00:20:52
need to be them I'm just bringing this
00:20:53
up as a as a point these small snacks
00:20:57
are a killer okay even if they're
00:21:00
healthy okay the next uh little thing
00:21:03
that I want to bring up is that
00:21:06
um the awareness of a little bit of carb
00:21:10
and what that does to the state of
00:21:13
ketosis if you're trying to lose weight
00:21:15
if you're trying to get into a really
00:21:17
good fasting State and um and you're
00:21:21
going
00:21:21
along and let's say at night you do I'm
00:21:25
just going to do a little wine it's not
00:21:27
many calories whatever or let's say
00:21:30
during the day you're going to do just
00:21:31
like one piece of
00:21:32
bread what you have to realize is that
00:21:34
little bit of carb uh can block you as
00:21:38
far as knocking you out of ketosis for a
00:21:42
good amount of time um half a glass of
00:21:45
wine could knock you out of ketosis for
00:21:47
24 hours um a couple drinks on the
00:21:51
weekend that whole weekend you're not
00:21:53
going to be burning any fat or you're
00:21:55
not going to be in ketosis just realize
00:21:57
that I'm not telling you not to do it
00:22:00
I'm just the messenger giving you the
00:22:04
information that if you do it don't be
00:22:07
surprised if the results are not what
00:22:09
you want them to be
00:22:11
okay because sometimes people are just
00:22:14
thinking of calories they're not looking
00:22:16
at the hormone effects of different
00:22:18
types of food all right the next point I
00:22:21
want to bring up is this uh this idea
00:22:25
that it's all going to happen really
00:22:27
quick maybe maybe you have a friend or
00:22:30
family member that does this and it
00:22:32
happens really quick for them but for
00:22:33
you it's not happening um I had a guy
00:22:37
that did my program many years ago I
00:22:41
didn't really educate him that well and
00:22:44
he says yeah your program didn't work I
00:22:46
says what do you mean yeah I did it for
00:22:48
two weeks and it didn't work I says what
00:22:50
happened well it did work for two weeks
00:22:52
but then I stopped doing it but then it
00:22:54
didn't keep working I'm like what I said
00:22:59
this is not a short-term thing where
00:23:01
it's just going to fix your weight
00:23:03
problem now you can go back to your old
00:23:05
plan this is like a lifelong change a
00:23:09
new
00:23:10
lifestyle process or habit that you need
00:23:14
to do consistently for the rest of your
00:23:17
life okay and that was something that I
00:23:19
just needed to educate him on because of
00:23:22
this point the number of years that an
00:23:25
average person has eaten poorly and I'm
00:23:27
including myself in this uh group um has
00:23:31
been a long time okay we've developed
00:23:34
this condition called insulin resistance
00:23:36
it's become very very chronic okay it's
00:23:38
a bad problem and uh the time it takes
00:23:42
to fix it is much greater than what you
00:23:45
may think the level of effort is going
00:23:48
to be a lot more than what you think so
00:23:51
you want to give it time you don't want
00:23:54
to focus on just the weight you want to
00:23:56
focus on the appetite energy cogn
00:23:58
improvements decrease
00:24:00
inflammation that means it's working
00:24:02
because you're creating your health so
00:24:05
this is why you have to have patience
00:24:07
this is why we call you a patient and
00:24:09
this is why we have also a waiting room
00:24:13
last point I want to bring up this false
00:24:17
piece of information that we've been
00:24:20
told so many times everything in
00:24:23
moderation just a little bit is fine
00:24:26
there's no bad food just keep everything
00:24:28
in Balance it's all about balance no
00:24:31
that is not true when you're trying to
00:24:34
get healthy you don't want to balance
00:24:36
everything there's things that are
00:24:38
really important and there's things that
00:24:40
are trivial not very important at all
00:24:43
what I'm showing you here is the most
00:24:46
important thing you can do for your
00:24:48
health out of anything and that is
00:24:51
fasting and I'm also showing you the
00:24:53
food that you need to avoid the most
00:24:55
which is a carbohydrate and the other
00:24:57
foods that you can eat in high amounts
00:24:59
like fat and there is one food that you
00:25:02
want to eat in moderation and that's
00:25:04
protein right so to get someone healthy
00:25:06
they're already in an outof balance
00:25:08
State okay so to put more balance and
00:25:10
just balance everything out and eat a
00:25:12
little bit of everything is the worst
00:25:14
advice that anyone can give you so i'
00:25:18
just given you the things that you
00:25:20
should focus the most of your attention
00:25:22
on when getting healthy and now your
00:25:25
next step is to learn on what to eat and
00:25:28
that's in this video right here check it
00:25:29
out
