Do everything you normally do from 8 to 10, 

at 10 o'clock start your feeding window. From 10 o'clock in the morning 

until 10 o'clock at night could be your feeding window, 

and then at 10:00 at night, you fast. Wrap around, that's a 12:12 window. 

You can burn a lot of fat in  that 12 hour fasting window.

Let's say intermittent fasting  is, it's not starvation. 

People see the word fasting, and they think that, they're not going to eat for a long time. 

It's intermittent, which means on and off fasting. So on and off eating, 

so basically, you have two windows. You have a feeding window or an eating window, 

you will eat from this hour to this  hour, all of your meals and snacks, 

and that's the only time you'll eat. Then you have what's called your fasting window, 

and this is why intermittent fasting  works for a lot of things it works for. 

It works because your your body needs energy all day, while you're sleeping,  

while you're talking, taking a shower, whatever, having sex, you need energy. 

Your body typically will get the energy from the food that you eat, the calories, 

and your body stores calories  in the form of glycogen, 

which is a glucose storage form, and fat. Fat is a storage form of energy. 

So when your body needs energy, it takes it from those calories you just ate 

or you ate a couple of hours ago or takes it from your stores, 

if you aren't taking in fresh  calories, your body still needs energy. 

So it says, “where am I going  to go to get this energy?” 

Well, the first thing it  does, it goes into your liver, 

in your muscles and takes out of the glycogen, so depletes those stores the inventory and  

knocks them all out. Now where do you go? 

You go to your fat. The body breaks down the fat, 

converts it to energy, and then you use it to do what you have to do. 

Now you don't know this happening, by the way, this is happening obviously  

microscopically internally, but this is this is what fasting does. 

Fasting drives your body away from food energy into fat energy, 

melts the fat per se, and then you use it. 

So intermittent fasting has to work, in the sense of you have to be very  

rigid about your times. This is what I mean. 

If you have a feeding window,  you have to stick to it. 

If you extend your feeding  window into your fasting window, 

you're going to interrupt that fasting period. It's during that fasting period, 

during that period when you don't have energy that your body's driving to your fat stores. 

Now people say, “well, what can I have during my fast?” 

And my way, you can only have about  25 to 50 calories of a beverage, 

so maybe coffee, if you want to have  

some coffee, black coffee or some herbal tea, if the calorie count goes above about 50 calories, 

then you're going to switch from burning fat to go into the calories you're consuming. 

And we want to keep the body to switch, we want to keep it into the fat direction. 

And that's why you do what's  called break the fast. 

So how would you do it? Let's say, for example,  

you want to do a 12 hour fasting window, that means you're you're going to  

eat for 12 hours and fast for 12 hours. People say, but 12 hour fasting, guess what? 

If you slept for about eight hours, that means just two hours before 

and two hours afterwards that you're  not eating, it's four hours really. 

Now this is what you would do, this is why I think it's easier to do it. 

If you get up at eight o'clock in the morning, don't start eating till 10. 

Do everything you normally do from 8 to 10, at 10 o'clock start your feeding window. 

From 10 o'clock in the morning until 10 o'clock at night 

could be your feeding window, 

and then at 10:00 at night, you fast. Wrap around, that's a 12:12 window. 

You can burn a lot of fat in  that 12 hour fasting window. 

I'm curious because I get  asked this one a lot too, 

like real opinion on someone  who eats the keto type of plan? 

Keto is, first of all, not a new program, it's Atkins repackaged, 

this program's been around for a long time, and the thing is this, this is why keto works. 

I want people to understand this, keto works almost so much as intermittent fasting, 

keto works because instead of consuming carbs, which your body prefers, 

it's the number one fuel source for your body, instead of consuming carbs, you consume fats. 

Fats are a form of energy, and so you eat high protein, high fat foods, 

you turn those fats that you eat  and the fat already in your body, 

you turn into something called a ketone body. That process is called ketosis. 

Taking fat to ketone is called ketosis, ketone then becomes your energy source. 

So, does keto works? Absolutely it works. 

Is it sustainable? Absolutely not. 

Because in keto, you are making your body  

go into an artificial biochemical state, and the minute you eat off the keto plan, 

you switch from ketosis to regular  and then all that weight comes back. 

People say, “what is good weight loss?” Let's discuss that first. 

Good weight loss, if you could lose on average one to two pounds a week, 

any real nutritionists would be like, “oh my goodness, that is wonderful”. 

The problem is, 

people are so habituated into thinking that you need to lose all this weight in a month. 

Jeez, it took you three years to put on 30 pounds, and you want to lose it in 30 days. 

That's unrealistic. Do not eat your last meal within  

two hours of going to sleep. Two hours, 

because from the time, let's  say you go to sleep at 10:00,

after 8:00 o'clock, we're not going to eat because all those calories just put in for dinner, 

we need to give our body enough time to burn as many of them off before we lay down 

because when we lay down, your metabolic rate drops  

to almost nothing, relatively speaking and so all those calories have to go somewhere, 

where do excess calories go, that you don't burn? 

They become fat. So people are messing themselves up, 

they do pretty well during the day, they blow it at the last two hours, 

or they eat a huge meal. You know, you eat like a 1500 calorie dinner 

and then you're asleep in hour and a half. You got 500 calories, 

you're also digesting that food,  right while you're sleeping, 

So your body says, “what am I going to do with this stuff?” 

Because Newton said, “energy cannot be created nor destroyed, 

it's got to go somewhere”. So your body says, 

“ok, we got it, we turn it into fat”. The amount of water you should drink 

is the amount to replace your water lost during the day. 

The average person probably loses, an average, not someone who's training a lot, 

the average person probably loses  between six to eight glasses worth, 

cups worth eight ounces per cup of water a day, 

so you got to replace that, your  body is 70 percent water, at least. 

And what people don't realize is just because you're not sweating 

doesn't mean you're not losing water. You lose water when you're breathing, 

it comes through your skin, you don't realize it, you obviously eliminate it, you urinate it. 

So you're losing water all day long, by the way, and so people are dehydrated and don't realize it. 

So I say the average person probably needs between  

six and eight, six and nine cups of water a day, the more active you are, the more water you need. 

And by the way, here's a trick to lose weight with water. 

In and all my programs, I say before eating a meal, you have  

to drink eight ounces of water, before you take the first bite. 

Why is that? Your stomach works on expansion, 

so your stomach is like this  collapsed when there's nothing in it, 

and inside the wall of your  stomach are stretch receptors, 

and those receptors send a signal to your brain when they get really stretched. 

So if you start like my fist closed here, if you start like this and you consume some water, 

you are like this. 

You have less room now for the stomach to expand with food  

because you've taken some with water. So a quick tip is, before you eat 

drink one cup of water. I love this.