share with you some of the different pro tips that I've learned when it comes to Intermittent

Fasting over the past several years.

You know, it's probably been about four years or so since I wrote one of my first

articles on Intermittent Fasting and something that I've just kept as part of my lifestyle

for a long period of time because it really helps with not having to focus so much on

calories in and calories out and you're able to stay really lean while doing Intermittent

Fasting without so much effort and so it's a strategy that I use and really appreciate

in my life and I think that you know it's something that you're gonna benefit greatly

from.

I did a whole video benefits of Intermittent Fasting so check that out if you haven't

seen it yet but from this perspective I want to share with you all the little tips that

I've learned.

Now, you know, just, you know, not to impress you but to impress upon you, you know, for

me I am an athlete.

I played college hockey, I still compete and work out at a very high level today.

I compete in Spartan Races, I lift, I run.

The reason I tell you that is to just kind of impress upon you that when I talk about

these different things I'm actually doing them.

It's not just theory.

You know, I'm a clinician as well.

I'm working with patients in a clinical setting so you know, I kind of see how people

who have, you know, different health problems react to some of these different fasts, like

Intermittent Fasting and then people who are athletes and so I want to show you share with

you the different tips that I've learned over the years that have made Intermittent

Fasting so much easier because let me tell you if you're doing Intermittent Fasting

and you're being like really, you know, you're having hard time with it and it's

a burden to you then you've already failed at it.

You can't do it long-term if it's just burdening you on a daily basis.

So let's jump into some of these tips.

The first tip is don't be incredibly strict with Intermittent Fasting.

Okay so on average, people will fast 18 hours in they'll consume their meals within that

eight hour window that's kind of the, you know, typical Intermittent Fasting window.

However it can change a little bit, you know.

Some days for some reason if you have to eat your first meal earlier then, you know, that's

fine, eat your first meal earlier.

If your last meal has to be later than eat it later, that's fine.

Don't be so crazy strict with it that you can't even keep up with it so instead of

doing maybe, you know, sixteen and eight, you do eighteen and six or whatever fits you

for that day.

Just do the best you can with it.

Don't be so strict with it that it just drives you to failure.

So for me, I like to push my first meal back as far as I can.

So if I can have my first meal at noon then that's typically what I'll do.

So push your, you know, that's one of my tips is push your first meal back as far as

you can.

However if you have to have it earlier because that's the only opportunity you get to eat,

then that's fine so don't be crazy strict about the eating window.

Yes, you need to have a smaller eating window otherwise you're not doing Intermittent

Fasting and you know, I don't, that wouldn't be Intermittent Fasting at all if you're

not eating at all within, you know, a eight hour window or a nine hours window or whatever

the case is so you need to make sure that you're keeping your eating windows small

however don't be crazy strict with it.

Shift according to your day according to your lifestyle.

The next big trick or tip I can give you is when it comes to coffee, first of all, you're

going to drink black coffee, okay?

So when you're gonna do Intermittent Fasting black coffee is just the best way to go so

when you have your first coffee, don't drink your first coffee first thing in the morning.

What I would recommend is instead of waking up and drinking your black coffee, I would

recommend pushing that back two to three hours and the reason for that is because, you know

what, then you won't be, you can usually wake up and not find yourself hungry right

off the bat and then, you know, two to three hours in you start to get hungry, drink that

coffee.

That coffee will blunt your appetite, which is the key.

The black coffee blunts your appetite and then from there, after that black coffee,

you can go ahead and have your meal a couple hours after that and it's not that big of

a deal.

Now before the black coffee, one of the things that blunts your appetite as well is drinking,

like, a Pellegrino water, a sparkling water that's good because it's a great mineral

water but it's also good because it helps blunt your appetite.

That's another trick that I use so don't drink your coffee first thing in the morning

push it back a couple hours and then you know first thing in the morning when you wake up

you can drink some sparkling water and that will help satiate you so that you're not

hungry in the morning as well.

The best time to work out; that's what we need to discuss.

So when you are doing Intermittent Fasting the best time to work is going to be after

you have your coffee.

So lets say it's first thing in the morning.

You know, you wait a couple hours after you wake up, you have your coffee, after you have

your coffee kind of gives you that boost, go do your workout.

That's the best time to workout because the research shows that people who had the

biggest spikes in human growth hormone were people who actually worked out prior to that

first meal but if you don't have that coffee prior to the workout, you can go there and

just drag quite a bit and it's really…

I personally find that if I don't have that coffee before the workout and I'm in a fasted

state I just don't have a lot of energy I don't have a lot of power so that's

another thing, you know, that's important to know is after that first coffee, do your

workout and then the research shows you're gonna get the most benefit from the Intermittent

Fasting if you do that workout prior to your first meal.

The next big tip is that when you're in that eating window that you're feeding your

body.

Okay, so Intermittent Fasting is not about calorie restriction.

It's not about starving yourself.

It's simply about taking all your meals and eating it within an eight hour window

and so when you are doing Intermittent Fasting make sure that you're actually getting proper

calorie intake, okay?

Don't try to starve yourself because you're trying to lose weight or whatever the case

is.

Make sure you're getting the proper amount of fats, the proper amount of proteins, the

proper amount of carbs.

I personally just eat until I'm full.

I watch what I eat, of course and you should be on a good quality diet when you're doing

Intermittent Fast you don't want to be eating junk.

It's never good to be doing that fast and state and then going and start eating a whole

bunch of sugar and complete garbage like so follow the Heal Yourself Cookbook.

You know, one of the things that people love is the total nutrition makeover plan that

we do.

We have a ton of people who participate in the Total Nutrition Makeover Plan and I teach

people how to go in and just like totally change their lifestyle as far as the way that

they're eating because most people aren't eating a high quality diet at all so you want

to make sure that you're eating a high quality diet with tons of fats and protein and carbs

and staying away from all the bad stuff and so eat until you're full.

I mean, I don't when it comes to like watching my calorie intake that's not even something

that's on my mind.

I do Intermittent Fasting and then I eat as much a I want during that time.

What I prefer to do when it comes to eating within the window is I like to have two small

meals and then one huge meal and so the reason that the two small meals and then the huge

meal is because when you have a really big meal it activates your parasympathetic and

that's like your rest and digest so you know what I don't want to go into you know

lunchtime go right around noon and have some massive meal and simply just because if I

do that I'm gonna be all dragging and tired and you know that's kind of counteracting

the whole positive effects of Intermittent Fasting because when you're doing Intermittent

Fasting you people find that they have more focus, more clarity, more focus, more clarity,

more mental concentration so you want to stay alert all day in one of the ways that you

do that is by having you know a small meal around you know noon I'll have maybe a small

meal sometime around like you know three o'clock or so you know and I'm not talking even

a meal I called a meal but more of just like a snack of some sort and then for dinner I'll

have a massive dinner and when you have that massive dinner it activate your parasympathetics

which is great because you're going to sleep pretty soon anyway.

So those are some of the pro tips that I have to offer you when it comes to Intermittent.

Like I said I love it in order to stay lean.

I love it in order to, you know, help with muscle growth and keeping lean at the same

time and you know it has tons of healing benefits as well it boosts the human growth hormone

you know sky-high it lowers the insulin it decreases inflammation.

Check out that other video because that's all the things I different I talked about,

all the different benefits of it.

Implement these different tricks in your life and I believe that it's going to make Intermittent

Fasting much easier for you because once again, if it's a burden to you to do Intermittent

Fasting then you already failed so good luck with this and post in the comments below if

you have any questions.

Until next time, we'll see you then.