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  • Hi ladies and gentlemen, I'm Dr. Zyrowski from NuVisionExcel.com and today I want to

  • 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.

Hi ladies and gentlemen, I'm Dr. Zyrowski from NuVisionExcel.com and today I want to

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