How To Do Intermittent Fasting : Benefits of Fasting – Dr J9 Live

How To Do Intermittent Fasting : Benefits of Fasting – Dr J9 Live



hello i’m dr janine bowie naturopathic doctor and 
today i’m talking about how to do intermittent  
fasting so i’ve got a few tips and tricks that 
really helped me with intermittent fasting and  
doing prolonged fasts as well so thanks for 
joining me today give me a big thumbs up be sure  
to share this video with your friends leave your 
questions and comments below i would love to hear  
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my newest and latest uploads here on youtube so 
how do we do this well there’s different ways of  
doing intermittent fasting probably the best way 
to ease your way into intermittent fasting is to  
do something called the 16-8 so this means 
basically eight hours of your eating window  
so a great example is you start eating at about 
12 noon and you stop eating at 8 00 pm and that  
was eight hours and then you don’t eat anything 
you just have fluids liquids without any sugar  
or any you know types of macro nutrients between 
that 8 p.m and 12 noon the next day so that would  
be the 16-8 18-6 is another popular way of 
doing it so six hours of eating or the 24. so  
four hours this would be a little bit more extreme 
especially if you’re new to intermittent fasting  
just four hours of a eating window and 20 hours 
of fasting so how do you make this easier for  
yourself well there are some acceptable liquids 
with intermittent fasting and number one that i  
love is actually an electrolyte drink that i make 
myself that has naturally some minerals that i add  
in so magnesium so the type of magnesium that i 
take is glycemic so for links to that check out  
the description below for the one that i take but 
this is fantastic because it helps to balance your  
electrolytes as well as i’ll put a little bit of 
himalayan salt in here and i’ll often add some  
potassium which is naturally occurring in the 
cream of tartar and i’ll also add you can see it’s  
a bit green so today i put a bit of chlorophyll 
i always drink my chlorophyll water throughout  
the day and a bit of if i need to i i’ll add in 
a flavor enhancer that is sweetened with stevia  
so that’s not going to have any impact on my 
blood glucose levels but it’s just a nice way  
to get through the fast and the hours when i am 
fasting to have this delicious drink balancing  
my electrolytes again because of that mineral 
balance that i want to maintain and sometimes  
people will experience their electrolytes being 
out of whack when they start fasting or if they’re  
doing a prolonged fast so this can really help 
with the headaches and you know not feeling great  
and your energy levels when your electrolytes 
can become out of balance when you’re doing your  
fasting another acceptable liquid of course is 
water so you could also flavor it with some lemon  
or lime you could also use some cucumber slices 
in your water or orange slices you just want to  
be minimal here because if you’re fasting again 
you don’t want to give your body anything that’s  
going to raise your blood glucose levels herbal 
teas are also fantastic again without any sugar or  
honey you don’t want to be adding anything in that 
will raise your glucose levels but that’s again  
a great way to get through those hours in your 
fasting window when you’re doing your intermittent  
fasting and coffee so yes coffee is allowable 
again without any sweetener without any sugar  
and to be able to do this sometimes you can use 
a little bit of unsweetened almond milk if you  
want to make a latte especially if you’re 
doing the dirty fasting and i find that for  
me that’s the best and easiest way to get through 
especially a prolonged fast is that i still allow  
myself the coffee but we have a whole other 
video all about you know different types of  
fasting so be sure that you check that one out 
as well so there are mistakes that can be made  
when we’re fasting that can actually make you gain 
weight so the intermittent fasting mistakes that  
can make you gain weight would be your re-feeding 
so when you are finished your fasting portion  
of the day or of a prolonged fast your next meal 
is very important so you don’t want to go to  
you know some of those not so healthy meals that 
you may be craving and it’s interesting the more  
you fast the less you’re going to crave the bad 
foods but that would not be recommended another  
mistake would be to have the fat filled coffee so 
when you’re adding things like ghee or butter and  
the coconut oil to your coffee and doing that that 
is very high in calories so yes it you know some  
people consider this is okay during your fasting i 
think because the calorie content is so high it’s  
difficult definitely to to get all of the benefits 
of fasting if you’re utilizing this especially you  
know more often than not and i know some people 
kind of use it as a crutch because it keeps  
them full you’re in the ketotic state which is 
fantastic but you know just watch those calories  
and certainly if you are leptin resistant so you 
will not get the benefits as someone else who has  
leptin sensitivity when you’re doing your 
intermittent fasting and this i have a whole  
other segment on you know leptin so be sure 
you check that out and why it’s so important  
that you get your leptin in check first before 
you try intermittent fasting to really maximize  
the benefits of doing the intermittent fasting 
especially if you’re looking for some weight loss  
so how often should you do intermittent fasting 
well i like to cycle it so you’re not doing it  
every day it’s usually not recommended that this 
is an everyday thing and you definitely want to  
cycle it so you maximize the benefits but you’re 
not down regulating your metabolism by having less  
calories in the day especially if you are dropping 
your overall calories on a daily basis during your  
fat so i often get the question should i work out 
while i am fasting and that’s a great question now  
it really depends on how long you’re fasting 
for how intense it is but i do recommend some  
light movement so moving our body we know is very 
important so i love yoga for incorporating into a  
fast because it is light movement now depending 
on the type of yoga that you’re doing it could  
be a little bit more rigorous but it’s a great 
way to have that mind-body spirit connection it  
really helps during your fast another thing that’s 
great is pilates and stretching so and depending  
on the type of yoga or pilates again there could 
be different you know levels of exertion but  
stretching is always good it helps to keep that 
blood flow going into our joints into our muscles  
which is so helpful i also love walking so getting 
outdoors with all of these types of exercises is  
super important and to make sure that we’re tying 
in now with our circadian rhythm but getting all  
of the benefits of that fresh air outside as well 
goes a long way especially when you are fasting  
so thanks for joining me today be sure to 
give me a big thumbs up share this video  
with your friends and be sure to always take 
care of your good health and do it naturally
you


How To Do Intermittent Fasting : Benefits of Fasting - Dr J9 Live


All credits go to Dr. Janine Bowring, ND