growingly popular over the past couple

of years there's been countless studies

popping up left and right supporting the

idea that this lifestyle change may be

one of the most beneficial eating habits

out there and that's why in this video

we're going to cover for things one what

is intermittent fasting to how does it

work three one of the benefits of it

along with studies to back this up and

for how to properly do it if you like to

skip ahead i will add timestamps in the

description box below so let's begin

what is intermittent fasting the first

thing i want to clarify is that it's not

a diet we're not going to talk about

what types of food you should eat or

what you should avoid intermittent

fasting is an eating pattern it's all

about controlling the times you do

decide to eat we live in a culture that

sort of glorifies breakfast from a very

young age retard a healthy breakfast

keeps you energized throughout the day

funny enough this campaign was largely

pushed out by cereal companies as a way

to market their product intermittent

fasting actually condones this habit in

fact it suggests that you skip breakfast

altogether by skipping certain meals

you're able to keep your body in a

fasted state for a longer period of time

and this is where all the benefits come

from so how does intermittent fasting

work well to begin your body is always

in either a fasted state or a feasting

state right after you eat it takes your

body a couple of hours anywhere from

eight to twelve to completely process

the food during this state your body

breaks down the food absorbs the

nutrients and obtains the majority of

the energy for activities from the fuel

provided by this food this means that

the majority of the calories that you

burn during a feasting state will be

from the food you just consumed as

opposed to the fat already stored in

your body eight to 12 hours after your

last meal you enter a fasted State for

many of us this is out of the norm

because the moment we wake up we tend to

make ourselves breakfast however for

hundreds of thousands of years

functioning in a fasted state was

considered normal for both humans as

well as many other animals during this

state our bodies will reach into our sad

storages and burn fat as fuel there are

also numerous other benefits that come

along with this state intermittent

fasting is all about allowing our bodies

to enter this fasted state on a regular

basis so that we can claim these

benefits so what are the benefits of

instruments

thing and of course with studies to back

up these claims number one is weight

loss when our bodies consume food we

produce insulin the more sensitive your

body is to insulin the more likely your

body will use that food as fuel instead

of storing it as fat a study conducted

by a meals hallberg found that our

bodies are most sensitive to insulin

following a period of fasting this means

that by fasting and then eating in a

controlled time period we prevent our

body from putting on more fat than if we

just ate throughout the day another

reason why intimates in fasting helps

people lose weight is because it's

naturally calorie restricting a lot of

skeptics out there like the reason that

oh if you skip breakfast you're more

likely to binge eat when you are allowed

to eat well studies have actually found

that this is not the case by removing

the amount of meals you have throughout

the day people on average tend to eat

twenty-eight percent less calories

number two is that it promotes muscle

growth while losing weight a common

problem a lot of people have when

they're on a diet is muscle loss it

seems as if when you eat at a calorie

deficit which means less than the normal

amount of calories your body needs to

function our bodies start breaking down

muscle as well this is not the case for

intermittent fasting in fact a study

conducted by the University of British

Columbia found that intermittent fasting

actually promotes muscle growth so that

means you get to lose fat while gaining

more muscles number three is that it

allows you to live longer when you take

a mouse and you reduce the amount of

calories it consumes by thirty percent

it has been found over and over that

that mouse will live thirty percent

longer and this phenomenon has been

tested on hundreds of different animals

and organisms with the exact same

results the only animal we've yet to

test us on is humans but many scientists

they'll believe that our bodies will

follow the same rule by restricting your

calories you will likely live longer

intermittent fasting naturally

restriction or calories number four it

increases the amount of human growth

hormones in your body the amount of HTH

or human growth hormone in your body

skyrockets during a fast one study found

that by fasting for just 24 hours your

HTH is increased by a whopping one

thousand three hundred and sixty percent

in males and four hundred seventy

percent in females well what are the

benefits of higher levels of HGH well

there's a ton so I'm just going to list

them all out healthier immune system

improved skin health

better sleep enhanced cognitive function

quicker healing improve heart health

lowered fat mass optimize lean muscle

mass and higher exercise capacity it's

an all-around indicator of better health

and intermittent fasting allows you to

reach these levels number five is that

it protects you against disease there's

a bunch of studies that have found that

intermittent fasting protects you

against various forms of disease a study

run by a crystal Verity found that it

protected you against heart disease type

2 diabetes and cancer another study

conducted by a professor Halid gaba

found that it protects against

alzheimer's disease so by now you're

probably wondering Wow intermittent

fasting seems great I want to try it so

how exactly does one start well the

great news is that all you have to do is

sit down and decide when you're feeding

periods will be now there are different

variations of intermittent fasting some

people do the 16-8 there's the 18 for

there's the 52 some even fast for entire

days at a time for the purposes of this

video we're going to speak about the

most commonly accepted form of

intermittent fasting the 16-8 basically

what that means is that you are not

allowed to eat for a 16 hour period but

then you are allowed to eat whatever you

want during the eight hour period so

let's say that you want your feeding

period to start at noon so you're

allowed to eat from 12 noon to eight pm

then for the next 16 hours from 8pm to

12 noon you have to fast this means that

you cannot eat anything but you are

allowed to drink water or tea or even

coffee as long as you don't add sugar or

milk you can pick and choose when you're

feeding period starts but it's easiest

to have your fast during the time period

where you sleep because that's

essentially eight hours where you don't

have to worry about feeling hungry what

you'll also find is that by sticking to

this eating regimen you quickly feel

less hungry during the fasting period

our bodies seem to adapt rather quickly

if you want to work out most people

recommend working out right before your

feasting window opens so that the moment

you finish working out you can eat food

which helps your muscles recover besides

that that's really all there is to it

for me personally I love the cognitive

benefits that come along with

intermittent fasting it allows me to

focus for hours on work that I need to

do and that's why I highly recommend all

of you guys to at least try this eating

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