Beginners Guide To Intermittent Fasting - 4 Simple Steps To Start - Regenexx

Welcome to the "Regenexx" RUclips channel. Throughout this video, you will learn about the beginner's guide to intermittent fasting & 4 simple steps to start.
Hey Dr. Mark Testa here, this is the beginner's guide to intermittent fasting. I'm going to share with you four simple tips to start with a 12-hour overnight fast. It's the simplest way to get started you're going to be sleeping the majority of the time, and you can do this and these four steps are really foolproof to get started. It takes about four to six weeks to get the body into a really fat-adapted state where it knows to go burn fat as fuel. So we're going to crawl walk run with intermittent fasting and overnight is the easiest way to start 12 hours.
Start fasting while you're asleep. These 4 simple steps will make it easy.
Intermittent fasting (IF) is not new to human beings. It is the way out biology was meant to work. Eat, stop, eat. Modern times have put food in easy reach. Many Americans eat 15 hours a day or more based on research from the Salk Institute. This may be why over 40% of Americans are now considered obese and more than 70% of the healthcare dollar is used to manage chronic health, and lifestyle diseases.
It may take up to six weeks to train the body to burn fat as fuel. IF can be the crawl, walk, run approach to help you achieve this goal. It's easiest to start with an overnight fast. You'll be asleep for most of it. Fasting has many benefits to health that are too vast to ignore.
When you eat again, make sure your food is healthy as you can do. Be sure to drink enough water.
Start here:
1. Be done eating 3 hours before bed or no later than 7pm
2. Keep your eating window for meals to one hour or less
3. NO snacking!
4. Expand your fasting window as you are capable of doing do
The benefits of fasting are vast:
1. weight loss
2. healthy levels of inflammation
3. healthy levels of insulin and glucose
4. improved health of the microbiome
5. cellular renewal and rejuvenation
6. disease modification
7. improved sleep
Consult your doctor before starting if:
1. you are on diabetes medication
2. you are on blood pressure medication
3. your BMI is below 10 or over 30
4. you have a health condition
References
www.nejm.org/doi/full/10.1056...
www.health.harvard.edu/blog/i...
www.nia.nih.gov/news/research...
www.sciencedirect.com/science...
www.annualreviews.org/doi/abs...
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